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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

VolcomX311 said:
Thanks Milas. I appreciate the suggestion. I don't have any zinc on hand, so I may need to stop by CVS, but I do take 3 scoops of whey nightly post workout.
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ZMA works too if you have that. Just don't take with calcium.
 
Day 17 PM

I went ahead and did my second session of cardio today, no lifting, but I don't know how good of an idea it was. I got light headed, then got hypo and got all shaky. I just downed two little apples for the sugar fix.

I can feel an illness coming on, but I'm hoping I can fight it off with a barrage of supplemental vitamins and hopefully some decent rest tonight.

20 min Stair-Stepper level 5
 
VolcomX311 said:
Morning HIIT 20 min. I took it up a notch on the treadmill and increased the speed on the running portion and it about killed me. I also wore a hoodie while I was doing it and I was sweating through the thick hoodie.

This mornings weight: 213lbs down from 220lbs.

My upper body is showing a little more contour from the weight loss; traps, delts and chest are coming out a little more, but the midsection has a long road ahead :28:

PM Lift: Olympic Lifts and Delts :usa2:
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no doubt. 7lb loss the way you are doing it is bound to bring out definition. what's your goal, weight wise?
 
thebigt said:
no doubt. 7lb loss the way you are doing it is bound to bring out definition. what's your goal, weight wise?
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Tentatively 195lbs, maybe 190lbs. My first goal is to hit 210, then 205, then 200. I start to "look" lean at around sub 200. However, this is as strong and thick muscular-wise as I've ever been overall, so I don't know exactly what I should weigh. Also, historically, I think I allowed for too much catabolism during cut and lost too much muscle. I'm being very intentional about cort control this time about. I intend to run some form of anti cort, test boost throughout my cut to prevent too much muscle loss.

Endoamp and Erase will most likely be a staple throughout.
 
VolcomX311 said:
I think ideally I would separate them and historically I have, but when I did combine them, it did wonders for my traps and you know how I love traps. Plus, my workout partners like the hybrid, some power mixed in with some hypertrophy, which I like too. You'd probably like it, too, considering how much you like to get creative with hybrid approaches to lifting.
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I've done it before. Yeah, I like holistic/eclectic training.

I may have to toss some heavy DB hang-cleans into the mix after I blast traps this Friday. I love generating that power!! :evil:
 
thundergod said:
I've done it before. Yeah, I like holistic/eclectic training.

I may have to toss some heavy DB hang-cleans into the mix after I blast traps this Friday. I love generating that power!! :evil:
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Db Hang Cleans are great. I almost forgot about them, I may throw those into the mix for a traps pre-exhaust, thanks for the reminder!
 
Day 18AM

AM Lift: Incline Chest Emphasized; High Volume/Moderate Intensity

Incline Bench
185lbs x 20 reps
195lbs x 15 reps [I think I blew my wod on the previous set, I wanted 20]
205lbs x 12 reps
215lbs x 8 reps [major wod blowage, this should have been 10-12 at least]
215lbs x 8 reps
215lbs x 8 reps
215lbs x 8 reps

Incline Machine Press
180lbs x 12 reps
180lbs x 12 reps
180lbs x 12 reps
180lbs x 12 reps

Cables
100lbs x 20 reps
110lbs x 17 reps
120lbs x 12 reps
130lbs x 10 reps

Morning Cardio: 20 min on the treadmill; incline 13 fast walk.

What a difference a decent nights sleep makes. Tonight I'll either do a second session of some more intense cardio or work legs. Not sure yet. I'm feeling good today, special thanks to TG for some moral support via PM. Tomorrow night is back day with the fellas, I can't wait. Back day is no joke and I've got some midevil torture routines in mind.

I'm just keeping my chest on a higher volume routine, everything else is still intentionally heavy. I think sometimes its my shoulder stabilizers that end up over-trained and impeding progress. I'll keep things light on chest for now, since I seem to be responding to the higher volume with some welcomed hardening.
 
VolcomX311 said:
I'm just keeping my chest on a higher volume routine, everything else is still intentionally heavy. I think sometimes its my shoulder stabilizers that end up over-trained and impeding progress. I'll keep things light on chest for now, since I seem to be responding to the higher volume with some welcomed hardening.
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I've noticed this too when I go heavy. After my last bout pushing 325lbs on bench, I messed up my shoulder stabilizers somehow and could barely do 225 for about a month. I'm finally getting my shoulder strength back, and I think higher vollume and lower weight is better for longevity...
 
Milas said:
I've noticed this too when I go heavy. After my last bout pushing 325lbs on bench, I messed up my shoulder stabilizers somehow and could barely do 225 for about a month. I'm finally getting my shoulder strength back, and I think higher vollume and lower weight is better for longevity...
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I can tell its my shoulder stabilizers when my strength is diminishing on free weight movements, but going up on stationary machines. That tells me my chest is still growing and responding, but my shoulders aren't liking the stabilization stress from free weights.
 
I know what you mean about sleep man. When I don't get much everything feels too heavy. Get a good nights sleep and I'm ready to kill some sh*t!!
 
MusclePharm Bullet Proof on sale today at WheyCheap for $26...

Edit: sold out.
 
Resolve said:
Ah Buck Futter!

Bullet is good stuff.
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Actually, you can get it cheaper on the bb.com main site with coupon code "gymoffer" to get $10 off. I think it only applies once though...
 
xFRACTION said:
Jon Jones is the sh!t. Hope he keeps tearin it up. His only loss is BS dude should be undefeated
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I don't think anyone really considers him as anything but undefeated. DQ'ing himself in a fight where he was dominating via GnP rape-fest is the only way anyone saw that fight.
 
Day 18PM

25 min Stair-Stepper. I wanted 30 min, but I started getting that funky, hypo feeling again, so I had to make an emergency stop at the nearest 711 for an apple and an orange. Feeling hypo is an effed up feeling.
 
Heck yeahhhhhh I'm excited for the fights!!! sadly I'm not able to watch it live, but will be recording them on HD DVR and will prob be an hour and a half late the time I get home from work, but I can't wait:D
 
JudgementDay said:
Heck yeahhhhhh I'm excited for the fights!!! sadly I'm not able to watch it live, but will be recording them on HD DVR and will prob be an hour and a half late the time I get home from work, but I can't wait:D
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Of the fights I care about, I've got Anderson, but I'm rooting full heartedly for Vitor. I've got Franklin, JBJ, Torres and Cerrone. You?
 
Day 19AM

Well last night was Chinese New Year, so my family had dinner together. Normally, my diet schedule around this time would be 6:30pm and last meal at 8:00-8:30pm. We got to the restaurant about 6:30pm and probably didn't start eating until 7:00pm. We didn't leave the restaurant until 8:40pm, so it was basically an hour and a half of eating. Granted, I ate mostly Cod fish, Chinese Broccoli and appetizer peanuts, but I ate a lot of it. I probably ate the equivalent of 40oz of Cod fish.

My most recent weight, or the weight I've been down to for about the last 4 days is a teetering between 213-213.5lbs. After last nights Cod-fest, I woke up this morning at 215lbs. Intellectually, I knew it was just all the food sitting in my stomach from last night, but I was still like, "FACKING HELL!" So I went ballz out on cardio this morning.

AM Cardio: 45min Stair-Stepper; Intensity 7; 560kcals burned.

PM Lift will be back, something I've been looking forward to all week.
 
Damn, it's only 11:13AM and I'm sleepy as hell due to this mornings cardio. This is going to be a rough day, but I bet I brought my weight back down to 213.5lbs.
 
Ahh rough days suck brother! That's when me and meso have a little chat lol. Hope you get to feeling better. As hard as your working your butt off, I don't see anyday not being rough for you, but that's why your freaking strong as on ox. You got to be one of the most dedicated lifters that I know. I always like using your logs to help motivate me, to where one I can be at your level of respect as both a logger and lifter. Hope you get to feeling more energy.
 
packers6211 said:
Ahh rough days suck brother! That's when me and meso have a little chat lol. Hope you get to feeling better. As hard as your working your butt off, I don't see anyday not being rough for you, but that's why your freaking strong as on ox. You got to be one of the most dedicated lifters that I know. I always like using your logs to help motivate me, to where one I can be at your level of respect as both a logger and lifter. Hope you get to feeling more energy.
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Appreciate the encouraging words bro. I usually do get a bit of a crash daily, but it normally doesn't come until 1-2pm. No worries though, I'll be taking some Meso before I lift, and that'll help boost me back up. Thanks again.
 
Day 19pm; HOLY HELL!

AM Cardio: 45min Stair-Stepper; Intensity 7; 560kcals burned.

PM Pre-Lift Cardio: 30 min Stair-Stepper

The Big Nasty

Barbell Rows; Super-Set to BW Pull Ups
225lbs x 15 reps/BW x 8 reps
275lbs x 10 reps/BW x 7 reps
295lbs x 8 reps/BW x 6 reps
315lbs x 8 reps/BW x 6 reps
315lbs x 6 reps/BW x 5 reps

Rack Deads; Super-Set to Rear Shrugs
225lbs x 10 reps/225lbs x 10 reps
315lbs x 10 reps/315lbs x 10 reps
405lbs x 10 reps/405lbs x 10 reps
495lbs x 8 reps/405lbs x 10 reps
545lbs x 5 reps/405lbs x 10 reps

Chest against Incline Bench, Double Db Rows
90lbs Db's x 10 reps
90lbs Db's x 10 reps
90lbs Db's x 10 reps

Hammer Pull Downs
180lbs x 10 reps
230lbs x 10 reps
250lbs x 10 reps
270lbs x 6 reps
270lbs x 6 reps

Let me preface I did a second 30 min session pre-workout, but not intentionally. I got to the gym and my workout partner was not there, so I thought I'd hit the stair-stepper for a "warm up," maybe 5 min or so. 30min later my workout partner shows up, I'm drenched in sweat, but eff it, lets go. I hop off the stair-stepper, head straight to the barbell rows and start it up.

Let me tell you, the barbell rows to pull ups is murder on the biceps! I felt proud of the workout. There were some more stuff I wanted to do, like single arm T-rows, but I wanted to give my lumbar a break; didn't want to push it too, too much. I'm grateful its held up THIS well.
 
Crap I hate it when a partner shows up late! Which is why I train solo now. Least until I find a dedicated one. Very nice workout bro, I swear man your workouts are beast like. Hope you have a good weekend!
 
packers6211 said:
Crap I hate it when a partner shows up late! Which is why I train solo now. Least until I find a dedicated one. Very nice workout bro, I swear man your workouts are beast like. Hope you have a good weekend!
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I got mad when I was waiting, but when he walked in I knew he deserves extra grace. He has to gather his wife and three kids together and bring them all to the gym. She works out as well and his kids sit at the gym baby sitting, so his time isn't entirely his alone, whereas, I have much more control over my punctuality. Anyway, good luck with your team this weekend. I'm more excited about UFC 126 the the Super Bowl, but that's because I was rooting for the Eagles.
 
Oh man I like the Eagles to, mainly cause Vick and Desaun Jackson. Your going to lol very hard but I am not that much of a Packers fan anymore. I only use the name on the forums bc of my emails are with the name. I had the email bc I was a hugh Packers fan bc of Favre was my favorite QB. So when he left I didn't care much for them anymore. I like the Steerles too cause my Dad is a huge fan. I think it will be a good game. Crap when is the UFC not this weekend is it? If so who's fighting?
 
packers6211 said:
Oh man I like the Eagles to, mainly cause Vick and Desaun Jackson. Your going to lol very hard but I am not that much of a Packers fan anymore. I only use the name on the forums bc of my emails are with [email protected]. I had the email bc I was a hugh Packers fan bc of Favre was my favorite QB. So when he left I didn't care much for them anymore. I like the Steerles too cause my Dad is a huge fan. I think it will be a good game. Crap when is the UFC not this weekend is it? If so who's fighting?
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Sorry that you're such a Packers fan. My Steelers are gonna rain down death on you guys!!!:firedevil:

Invalid Link Removed
 
May want to edit out your email, bots scan forums for email addresses and add you to all sorts of junk mail lists!!!
 
packers6211 said:
Oh man I like the Eagles to, mainly cause Vick and Desaun Jackson. Your going to lol very hard but I am not that much of a Packers fan anymore. I only use the name on the forums bc of my emails are with the name. I had the email bc I was a hugh Packers fan bc of Favre was my favorite QB. So when he left I didn't care much for them anymore. I like the Steerles too cause my Dad is a huge fan. I think it will be a good game. Crap when is the UFC not this weekend is it? If so who's fighting?
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The fights I care about:
- Anderson Silva vs Vitor Belfort
- Forrest Griffin vs Rich Franklin
- Jones Bone Jones vs Ryan Bader
- Miguel Torres vs ??
- Donald Cerrone vs ??
- Kid Yamamoto vs someone better then Kid Yamamoto
 
Day 20 AM/PM

AM Cardio: 45 min Stair-Climber; 510 kcals burned

I was really aiming for 60 min because cardio was all I planned on doing today, but I couldn't make it past the 45 min mark. My heart was really set on obtaining the 60 min goal (and I failed) so when I got home, after recovering, I decided I wanted to go back out for more cardio. I hit up Garcia Trail during lunch.

Afternoon Cardio: 60 min on Garcia Trail; only 80% of the trail.

Second fail, but I gave it my all. Garcia Trail is a steep, steep drudge and I kept pushing until I literally felt as though I couldn't take another step upward. I could tell right when I started, about a 100 yards in that my legs were shot from this mornings cardio and ultimately, I couldn't finish. Nonetheless, I burned a ton of kcals today.

The next time I post tonight, Vitor will have hopefully made history and defeated Anderson The Indominable Silva, or Silva will have won, "again" and I'll be pissed. I hate that dude. Ironically, I see Silva's mug everyday on the top, left corner of my AM page cause he seems to be the new face for Assault, bleh.
 
VolcomX311 said:
AM Cardio: 45 min Stair-Climber; 510 kcals burned

I was really aiming for 60 min because cardio was all I planned on doing today, but I couldn't make it past the 45 min mark. My heart was really set on obtaining the 60 min goal (and I failed) so when I got home, after recovering, I decided I wanted to go back out for more cardio. I hit up Garcia Trail during lunch.

Afternoon Cardio: 60 min on Garcia Trail; only 80% of the trail.

Second fail, but I gave it my all. Garcia Trail is a steep, steep drudge and I kept pushing until I literally felt as though I couldn't take another step upward. I could tell right when I started, about a 100 yards in that my legs were shot from this mornings cardio and ultimately, I couldn't finish. Nonetheless, I burned a ton of kcals today.

The next time I post tonight, Vitor will have hopefully made history and defeated Anderson The Indominable Silva, or Silva will have won, "again" and I'll be pissed. I hate that dude. Ironically, I see Silva's mug everyday on the top, left corner of my AM page cause he seems to be the new face for Assault, bleh.
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i bet you would get one hell of a workout trying to climb up a steep, steep drudge here in indiana today, lol. just got 3 inches of snow to go with the inch of ice.:dead:
 
VolcomX311 said:
Damn, you were an adventurous one. I used to hike a lot back in the day, but in retrospect is wasn't so smart the way I did it. My friends and I, just about 2-3 of us would take midnight hikes down very thick, foresty brush, particularly, if not exclusively in areas with Mountain Lion warnings. That's how we got our thrills.
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VolcomX311 said:
Last night's sleep was a bust. The wife has been sick as hell and it seemed to peak last night. She was coughing, sneezing, couldn't breathe from being stuffed up, so much so that at 3:30am I was on my way out the door to the 24hr WALMART for some nasal vasodilators so she could breathe, but at the last minute she found some Vicks in the bathroom somewhere. At this point I'm wide awake by 4:00 am, cause I'd gotten dressed to go out and what not. I think I fell back asleep around 4:40-4:50 am'ish and was up again by 6:45am.

All that being said, made my morning cardio a real bitch. Not only to perform, but to muster the energy to even go, on short and broken up sleep, but I went.

Treadmill 40 min; Incline 15 fast walk.

Guaranteed I'm going to have a major energy crash at some point today and my cortisol can't be in a good zone due to last nights circumstances. At best I'll do a second session of cardio after work if at all possible, but certainly no lifting today. My head feels real cloudy and I feel mentally slow right now. I took a stim (2 OEP's) this morning and it got me energized for about 15 min, then I just sat there and stared until I snapped out of it and went about my morning.

Oh yeah, and I'm sure my body has been trying to fight off whatever virus my wife has on top of everything. If my immune system was ever vulnerable it'd be right now, so the Vit C, Echinacea, Fish Oil and Vitamin D are being taken. If I do end up getting sick, I'll probably still cardio, I just won't lift... maybe....
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L-Glutamine does wonders for the immune system as well as aiding in protein synthesis and scavenging. Some people say the bioavailability is not high but that is incorrect. Only about half of it makes it to the muscle that is true but the other half is not waisted it is taken to the liver and used to stimulate the immune system, it is also the first amino that the body goes after in the muscle when cortisol is high. Some thing to think about.
mich29 said:
that does sound like one hell of workout
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I ain't making that trip up without a tube or sled to enjoy the high speed danger on the way down... I am thinking Steelers on this one too. My daughter who is six told me I was wrong! She is for the Vikings probably likes the name. LOL
 
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