VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

thundergod said:
Apparently with gale force, no less.

Next workout I shall unleash the full might of the hurricane to aid you, dear brother.


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I don't know if I could handle the full berzerker barage.

thebigt said:
i stole those behind the neck military presses from your log and incorporated them in my full body workout this morning-nice, never tried em behind the neck before.
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Oh nice, I feel a little greater stimulation of the medial delts in the behind the neck version.
 
Day 32 AM

AM Cardio: 60 min cycling class.

I'll probably hit a second sessions of cardio today because its a non-lift day. My traps are nice and sore from yesterday, borderline neck strain. Still 210 as of this morning. I'm hoping to hit 209 at least by Friday.
 
Yah you're losing at the right rate I would say...2 lbs a week untill you get closer then maybe less if you don't find yourself in a firefight... 200 shoul have you going into siingle digits... so no problem getting there 190 may have you ripped if you do it right.. depends on what you want.

I am in a firefight all the way....
 
DreamWeaver said:
Yah you're losing at the right rate I would say...2 lbs a week untill you get closer then maybe less if you don't find yourself in a firefight... 200 shoul have you going into siingle digits... so no problem getting there 190 may have you ripped if you do it right.. depends on what you want.

I am in a firefight all the way....
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This is certainly where your experience will pay off :cheers:

At this rate, I don't know that I'll be seeing 190lbs by the end of the contest. I may or may not continue to cut beyond the contest, depending on my final results. I'd have to be extremely cognizant of my diet and cardio if I were to aim for 190. My body really doesn't like to go under 197lbs and at that point, I'd have to be very weary of excessive muscle loss. However, I'd LOVE to be able to reach 190 by the end of the contest. "For me" that'd be one hell of an accomplishment.
 
VolcomX311 said:
This is certainly where your experience will pay off :cheers:

At this rate, I don't know that I'll be seeing 190lbs by the end of the contest. I may or may not continue to cut beyond the contest, depending on my final results. I'd have to be extremely cognizant of my diet and cardio if I were to aim for 190. My body really doesn't like to go under 197lbs and at that point, I'd have to be very weary of excessive muscle loss. However, I'd LOVE to be able to reach 190 by the end of the contest. "For me" that'd be one hell of an accomplishment.
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whens the last time you were at 190?
 
VolcomX311 said:
This is certainly where your experience will pay off :cheers:

At this rate, I don't know that I'll be seeing 190lbs by the end of the contest. I may or may not continue to cut beyond the contest, depending on my final results. I'd have to be extremely cognizant of my diet and cardio if I were to aim for 190. My body really doesn't like to go under 197lbs and at that point, I'd have to be very weary of excessive muscle loss. However, I'd LOVE to be able to reach 190 by the end of the contest. "For me" that'd be one hell of an accomplishment.
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Increase your protein and BCAA's as you go, we all have that point, if you want to get really lean you just have to bite the bullet, believe me it will come back fast...there is no way in my way of thinking that we will lose no muscle but we can soften the blow...:spank:
 
thebigt said:
whens the last time you were at 190?
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4 years ago. It was my senior year of college, I cut for the second half of the second semester, so that's about roughly 10-12 weeks. I went from 225 to 188lbs, but I think from 195 and under I was slicing away much more muscle then fat. I was sadly underwhelming in the muscle ton department for being as lean as I was.

Short of having an actual hamburger, I can't eat hamburger meat anymore due to that cut. I made so much lean ground beef bulk meals that the thought of it makes me sick. I can handle ground turkey cause its a different texture, but I can't do bulk lean ground beef based meals.

Anyway. I have more muscle mass now, then I did 4 years ago, so me at 190 today would be different then me at 190, 4 years ago. The rate of weight I'm losing now is slower then it was 4 years ago, which is why I don't see myself hitting 190 by the end of the contest.
 
DreamWeaver said:
Increase your protein and BCAA's as you go, we all have that point, if you want to get really lean you just have to bite the bullet, believe me it will come back fast...there is no way in my way of thinking that we will lose no muscle but we can soften the blow...:spank:
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Yeah I hear ya. I've been trying to keep my protein much, MUCH higher this time around, as per your suggestion, and I've got some more BCAA's coming. Just ran out of Modern BCAA's, I loved that stuff.
 
VolcomX311 said:
4 years ago. It was my senior year of college, I cut for the second half of the second semester, so that's about roughly 10-12 weeks. I went from 225 to 188lbs, but I think from 195 and under I was slicing away much more muscle then fat. I was sadly underwhelming in the muscle ton department for being as lean as I was.

Short of having an actual hamburger, I can't eat hamburger meat anymore due to that cut. I made so much lean ground beef bulk meals that the thought of it makes me sick. I can handle ground turkey cause its a different texture, but I can't do bulk lean ground beef based meals.

Anyway. I have more muscle mass now, then I did 4 years ago, so me at 190 today would be different then me at 190, 4 years ago. The rate of weight I'm losing now is slower then it was 4 years ago, which is why I don't see myself hitting 190 by the end of the contest.
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You're losing at a rate of 2 lbs per week, you would just have to keep making adjustments... 9 weeks left that's a possible 18 lbs = 192.. damn close. Anywho I just wanted to let you know where I thought you had to go to get ripped... :drillsergeant:
 
DreamWeaver said:
You're losing at a rate of 2 lbs per week, you would just have to keep making adjustments... 9 weeks left that's a possible 18 lbs = 192.. damn close. Anywho I just wanted to let you know where I thought you had to go to get ripped... :drillsergeant:
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I appreciate it DW. I'm certainly reaching for the best I can accomplish.
 
Day 32PM

AM Cardio: 60 min cycling class
PM Cardio: 30 min Stair-Climber; Level 9; 412kcals burned

No lifting today. My traps are jacked from yesterdays workout, they feel right on the border of sore & strained.
 
Def want to recover that's fo sure lol. Great cardio workout, you are a force to be reckin with haha.
 
209.5 this morning, so I doubt I'll hit my 209 goal by tomorrow. It'll most likely be Sunday that I hit 209. This week I'll have only lost 1lb, or technically 1.5lbs since last Wednesday, when I first hit 210 I believe. By the way I appear in the mirror, it certainly looks like I'm losing quality fat, as oppose to just weight. My muscularity hasn't visibly changed much, I'm just looking trimmer, chest is coming out more, traps are appearing bigger from the decreased fat and shoulders are rounder.

Today will be another double cardio day. It was suppose to be my official do-nothing rest day, but I can handle cardio on a "rest day." Tomorrow will be morning Chest by myself and Back with the team after work.

AM Cardio: 30 min Stair-climber; level 7; 394kcals burned.

For the record, I only take those calorie counters from the machine with a grain of salt. I only take them as a general approximation, cause in truth I think I'm burning more kcals, based on the heavy clothing I wear during cardio and the supplements I'm on.
 
VolcomX311 said:
For the record, I only take those calorie counters from the machine with a grain of salt. I only take them as a general approximation, cause in truth I think I'm burning more kcals, based on the heavy clothing I wear during cardio and the supplements I'm on.
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I agree with this 100% man. The stack you are on has so much free fatty acids in your bloodstream you are surely cutting up a lot more than the average joe using the machine for cardio.
 
I think you have a real legitimate shot at getting closer to 190 by the end of this than you think. You are doing all the right things and putting all the work in. You might have to adjust some things a little farther down the road like DW said, but I think you got this...:)
 
oufinny said:
I agree with this 100% man. The stack you are on has so much free fatty acids in your bloodstream you are surely cutting up a lot more than the average joe using the machine for cardio.
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For sure, not to mention the stim and non-stim fat burners I've got in there :mischievous:
 
RickRock13 said:
I think you have a real legitimate shot at getting closer to 190 by the end of this than you think. You are doing all the right things and putting all the work in. You might have to adjust some things a little farther down the road like DW said, but I think you got this...:)
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Thanks for the vote of confidence, it genuinely helps. Also, everytime I see your name "RickRock," my mind always reads it first as Rick Ross.


 
VolcomX311 said:
Thanks for the vote of confidence, it genuinely helps. Also, everytime I see your name "RickRock," my mind always reads it first as Rick Ross.


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That is ballin out of control right there... the REAL MIAMI!
 
RickRock13 said:
I think you have a real legitimate shot at getting closer to 190 by the end of this than you think. You are doing all the right things and putting all the work in. You might have to adjust some things a little farther down the road like DW said, but I think you got this...:)
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I agree with RickRoss, lol. :afro:

Keep killin it Volcom!
 
Day 33 AM/PM

AM Cardio: 30 min Stair-Climber
PM Cardio: 30 min Stair-Stepper

Damn, this second session was killer. I chose the easier machine to perform for the PM cardio, but man did it kill me. I guess I was just fatigued.

Tomorrow is back to lifting. AM Chest (incline emphasis)/PM Back (thickness emphasis).
 
glad I'm not the only one who thinks of rick ross when you see rockrick's name ;)

I agree with rick it looks like your going to hit your goal and then some.
 
Day 34AM

The plan was to hit some incline emphasized chest in the morning, not quite a 100% workout, because my main chest day is Monday nights with the fellas and then tonight hit back with the guys, which is usually my best workout of the week. However, I feel like a zombie today. I think tomorrow will be my first do nothing, no cardio or no lifting since last Sunday, cause I'm feeling a bit mentally and physically fatigued.

AM Lift: Incline Chest Emphasis Work

Incline Bench
185lbs x 10 reps
205lbs x 10 reps
225lbs x 10 reps
255lbs x 6 reps
255lbs x 5 reps

Incline Machine Press
180lbs x 10 reps
195lbs x 10 reps
210lbs x 10 reps
225lbs x 8 reps
240lbs x 6 reps
240lbs x 6 reps

Incline Cables
100lbs x 20 reps
110lbs x 15 reps
120lbs x 12 reps
130lbs x 8 reps
130lbs x 8 reps

My real workout will come tonight when I hit back (hopefully). I'm feeling like hell right now, so I hope I can get it together mentally and physically by tonight.
 
mich29 said:
glad I'm not the only one who thinks of rick ross when you see rockrick's name ;)

I agree with rick it looks like your going to hit your goal and then some.
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Here's hoping. I'm putting in the work to the best of my ability, so we'll see how much I reap from what I'm sowing in the end.
 
VolcomX311 said:
Thanks for the vote of confidence, it genuinely helps. Also, everytime I see your name "RickRock," my mind always reads it first as Rick Ross.


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Fo' Sho' bro!! :afro:

Lol..funny thing is I see your name and for some reason I think of Voltron...lol
 
Day 34 PM Workout - BEAST MODE BACK

Barbell Rows
225lbs x 15 reps
275lbs x 10 reps
295lbs x 10 reps
315lbs x 6 reps
315lbs x 6 reps
315lbs x 6 reps

Smith - One Arm Barbell Rows
135lbs x 10 reps, each arm
155lbs x 8 reps, each arm
175lbs x 6 reps, each arm
175lbs x 6 reps, each arm

Rack Deads [just above the knee]
225lbs x 12 reps
315lbs x 10 reps
405lbs x 10 reps
495lbs x 10 reps
585lbs x 5 reps :surprised:

Hammer One Arm Low Rows
135lbs x 10 reps, each arm
180lbs x 10 reps, each arm
225lbs x 8 reps, each arm
270lbs x 6 reps, each arm

Seated Cable Rows
120lbs x 10 reps
140lbs x 10 reps
160lbs x 10 reps
180lbs x 8 reps

Major beast mode. It seems I'm maintaining on some, my BB rows went down a touch, but my racks went way the hell up, granted I just started doing them about a month ago, so I'm probably just reaching my peak'ish weight right around now.

My chest felt really weak this morning, but my back seems to be holding up. Historically, my back strength holds up well, even during a cut, at least my horizontal resistance movements, my vertical resistance movements aren't as secure against the effects of cutting.

All is well. I was actually satisfied with my workout today and that's a peaceful feeling for me.
 
Nice rows, and I gotta say man, Nice Rack! :boobies:
 
Took 2 SinSlane's and had my first real refeed/cheat meal. I got a steak burrito at CHIPOTLE, probably a good 200-300 carbs between the rice, pento beans and the giant tortilla, no cheese, no sour cream, I kept it relatively clean. I know this isn't a "real" 500-600 carbs refeed "day", but I don't know if I could mentally handle eating that many carbs right now.

My first choice of a cheat meal was going to be pizza, then I thought too fatty. I wanted to go with a footlong Subway on 9grain bread, but my wife wasn't having it and I owed her, so we got CHIPOTLE. Home of the football for a burrito. I hadn't eaten so much food in one sitting in 34 days now, so I felt a bit over-stuffed and nauseous, but I know my body needs some glycogen replenishment.

Hope everyone has a good Friday night. My wife almost got a concussion tonight, so no head for me :sigh1:
 
Oh dude that's cool I didn't know you were taking slin sane. I'm just ordered me some with DCP. How do you like it so far.
 
sounds like some CHIPOTLE is in my future I haven't had that stuff in awhile.the toilet is going to hate me tonight ;)
 
packers6211 said:
Oh dude that's cool I didn't know you were taking slin sane. I'm just ordered me some with DCP. How do you like it so far.
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I'm not using it on a daily basis, because I don't eat enough carbs to justify using it. I just used the SlinSane for my refeed/cheat meal, so I couldn't really say how I like it, I've only pulled it out once (last night).
 
thebigt said:
how the hell did your wife get a concussion???
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I don't think she got an official concussion. It was raining pretty hard out here last night, we were out. I'd opened her passenger door to get in the car and she was carrying a conversation with me while jumping into the car really fast to avoid the rain, so she was looking up at me while jumping backward into the car and she slammed the back of her head on the roof of the car while she was getting in. She immediately threw up from the bump and had a migraine the rest of the night.
 
Day 35 Rest Day

No cardio/no lifts today. Just rest and I'm officially 209lbs this morning, even after last nights (simple) carb loaded indulgence.


 
VolcomX311 said:
We do tend to slide upward toward the head of the bed and often times she bumps the roof of her noggin.
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In those situations, I never even miss a beat. I just casually reach for a nearby pillow and sandwich it between her head and the bed's headboard. No need to stop the fun. :mischievous:
 
thundergod said:
In those situations, I never even miss a beat. I just casually reach for a nearby pillow and sandwich it between her head and the bed's headboard. No need to stop the fun. :mischievous:
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for some reason that reminded me of water beds, damn those things were a lot of fun.


reo speedwagon's 'ridin the storm out'.
 
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