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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

thebigt said:
man, you stroked down and the wave came back up at ya, dammed things were made for sex.
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Too bad they weren't made for sleeping on.

Everytime I would roll over, I'd wake myself up with all that motion of the ocean. Bleh.....:sick:
 
Day 37 AM Workout

I woke up this morning at 207.5 to my utter shock, particularly because all I did this weekend was rest, on both Saturday and Sunday. No lifting and no cardio, though my diet was on point of course. The only way this makes sense is that due to my lack of activity, my hydration level was way, way down, so I must just be dry or something, cause I was still 209 on Friday.

My real lifting session is tonight with the boys, but I did my normal Monday morning back width touch up.

Behind The Neck Pull Ups
BW x 10 reps
BW x 10 reps
BW x 9 reps
BW x 8 reps
BW x 6 reps

Close, Underhand Grip Pull Ups
BW x 10 reps
BW x 9 reps
BW x 8 reps
BW x 8 reps
BW x 8 reps

Assisted, Behind The Neck Pull Ups
BW x 10 reps
BW x 9 reps
BW x 8 reps
BW x 8 reps

Behind The Neck Hammer Pull Downs
180lbs x 12 reps
230lbs x 10 reps
230lbs x 8 reps
230lbs x 6 reps

I started to do some cardio, but i would have been late for work, plus today isn't my usual cardio day anyway, its my double lifting session day. Maybe I'll do some cardio following tonight's main workout if all goes well.
 
How did you look in the mirror? Usually if I'm dry, I can really tell the difference by how I look, particularly in the abs.

Doing some great work in here. The twice a day workout is cool, your "make up" sessions seem like good workouts on their own!

Rest is an important ingredient, I still haven't figured out the right mix of exercise and rest...
 
VolcomX311 said:
That's what happens when you're used to sleeping in the clouds :poke:
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As peaceful and content as Vishnu floating along on his lotus petals. :147:
 
Weight loss can take a week to show up, what a lot of people don't realize is what is happening on the scale as far as fat loss is concerned is due to the work you've done days ago. It's the same thing with eating, you think you're getting away with it when you look in the mirror the next day but it's not over yet...
 
I'm not a big fan of the scale myself. I'd much rather go by the mirror. Scale doesn't take into account bodyfat to muscle ratio.
I may not lose a pound on the scale, but be much leaner by gaining a pound or two of muscle while simultaneously losing bodyfat. Weight according to the scale remains the same. But I've gained IMO. Progress made.

I rarely get on the scale. Usually when someone asks me how much I weigh. ha ha

I weighed 3 days ago and I'm chillin' at 261 rather lean pounds right now. :147:
 
Milas said:
How did you look in the mirror? Usually if I'm dry, I can really tell the difference by how I look, particularly in the abs.

Doing some great work in here. The twice a day workout is cool, your "make up" sessions seem like good workouts on their own!

Rest is an important ingredient, I still haven't figured out the right mix of exercise and rest...
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I didn't really get a thorough look at myself this morning. It was dark when I was up and I'm usually in too much of a rush in the mornings to get out the door and to the gym in time to make it to work on time. My face looks leaner, but that's a generalization.

I agree, rest is important, which is something I've historically struggled with. I attempted to hit legs Sunday afternoon, but I damn near fell asleep on my drive to the gym at 2:30 pm! So I had to convince myself it was for the best that I take it easy.
 
thundergod said:
I'm not a big fan of the scale myself. I'd much rather go by the mirror. Scale doesn't take into account bodyfat to muscle ratio.
I may not lose a pound on the scale, but be much leaner by gaining a pound or two of muscle while simultaneously losing bodyfat. Weight according to the scale remains the same. But I've gained IMO. Progress made.

I rarely get on the scale. Usually when someone asks me how much I weigh. ha ha

I weighed 3 days ago and I'm chillin' at 261 rather lean pounds right now. :147:
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Yah the scale is a reference for me as I compare what's happening there to previous cuts.. I normally lose about 2 lbs a week at this point... that may change when cycling so I won't take it too seriously...
 
DreamWeaver said:
Weight loss can take a week to show up, what a lot of people don't realize is what is happening on the scale as far as fat loss is concerned is due to the work you've done days ago. It's the same thing with eating, you think you're getting away with it when you look in the mirror the next day but it's not over yet...
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That's a good perspective and it makes good sense, thanks for dropping more wisdom bombs in here.
 
thundergod said:
I'm not a big fan of the scale myself. I'd much rather go by the mirror. Scale doesn't take into account bodyfat to muscle ratio.
I may not lose a pound on the scale, but be much leaner by gaining a pound or two of muscle while simultaneously losing bodyfat. Weight according to the scale remains the same. But I've gained IMO. Progress made.

I rarely get on the scale. Usually when someone asks me how much I weigh. ha ha

I weighed 3 days ago and I'm chillin' at 261 rather lean pounds right now. :147:
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As as general rule I'm with ya and intellectually I agree with ya, but when I'm cutting, I get real anal about everything, particularly because I feel I put in so much work, so I have high expectations on seeing what I reaped from the efforts I've sowed, even though I agree, the scale can be misleading.

I tend to go by the mirror most of the time, but I get particularly neurotic when cutting.
 
DreamWeaver said:
Yah the scale is a reference for me as I compare what's happening there to previous cuts.. I normally lose about 2 lbs a week at this point... that may change when cycling so I won't take it too seriously...
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I'd love to maintain a steady lose of 2lbs of per week, that'd be fan-effing-tastic, but after my initial 10 day glycogen/water drop, my loss has been 1-1.5lbs, with the exception of this most recent shocker.

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VolcomX311 said:
I'd love to maintain a steady lose of 2lbs of per week, that'd be fan-effing-tastic, but after my initial 10 day glycogen/water drop, my loss has been 1-1.5lbs, with the exception of this most recent shocker.

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Yah I lose that way till I get closer... I usually am in a firefight to lose enough so it may continue right till the last at that pace.
 
Day 38 PM Workout; Holy Hypo Hell

The pro's and con's of having workout partners who aren't punctual right now, is that it lets me say, "why not do some cardio while you're waiting?"

I stepped on the stair-climber and set it on 30 min, fully expecting to only get 12-15 min in, so I also set it on intensity 12, which is like a light jog (up the stairs). I figured I'd do a quick blast cardio to burn some extra calories. Well 15 min go by and my partners have not arrived, so I say eff, I've got 5 more min in me. I crank out to about 22min and I'm blasted, but still nobody and at this point its about completion for me, so I really want that 30 min mark. The problem is, I'm at an uber intense setting. I see my workout partner come in at the 29 min mark, so I have to finish. Once I finished, I felt hypo as all hell. I was shaky, had that starvation for sugar feeling, felt out of it, so I bought a banana from the snack bar and jumped into our chest workout. However, I didn't recover from the hypo, feel like ish feeling until the last 10 min of our workout. Today was a rough day.

AM Lift: Back [previously logged]

PM Session:

Pre-workout Cardio: Stairclimber 30 min; 448kcals.

Bench Press
225lbs x 10 reps
275lbs x 8 reps
275lbs x 8 reps
275lbs x 6 reps
275lbs x 6 reps

Hammer Decline Press
180lbs x 10 reps
270lbs x 10 reps
270lbs x 10 reps
270lbs x 10 reps
270lbs x 10 reps
270lbs x 10 reps

Hammer Dips - Facing away to emphasize outer/lower pecs
180lbs x 10 reps
200lbs x 10 reps
220lbs x 10 reps
240lbs x 10 reps
260lbs x 10 reps
280lbs x 8 reps

It was a rough night. I haven't felt that hypo in years. It was a low carb day for me to begin with, so whatever glucose I had floating around in my blood was sucked out during that unplanned, over-achieving cardio session. However, it was a strong way to start the week. I really wanted to hit cardio this morning after back, but I just didn't have the time (had to go to work), so I'm glad I got some in tonight, even though it almost killed me.
 
Damn that's impressive to do the cardio intense like that and still lift as much as you did. Hard night or not bro that is still a hell of a day for anyone.
 
packers6211 said:
Damn that's impressive to do the cardio intense like that and still lift as much as you did. Hard night or not bro that is still a hell of a day for anyone.
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Thanks Packers. If I were there solo and not obligated to my workout partners to show some heart, I would have mostly likely left, so that's a pro and con. Con, I went over-board on cardio due to his tardiness, pro, he kept me at the gym. I have a strong obligation toward my workout partners and I'm allergic to half-assing, even if I'm half-dead, lol.
 
I don't have a partner right now, since I just started back and sort of in my own world. I'd give my packers collection to train with you any day. You are so intense, and what i like to call Full of Heart with insane determination.
 
VolcomX311 said:
Thanks Packers. If I were there solo and not obligated to my workout partners to show some heart, I would have mostly likely left, so that's a pro and con. Con, I went over-board on cardio due to his tardiness, pro, he kept me at the gym. I have a strong obligation toward my workout partners and I'm allergic to half-assing, even if I'm half-dead, lol.
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Dang man that sucks that ur workout partner was so late. But good u got that cardio in. But obviously those r less than stellar numbers for u. Im usually the late one when it is between me and my workout partner but I try and keep it within reason.
 
Tomahawk88 said:
Dang man that sucks that ur workout partner was so late. But good u got that cardio in. But obviously those r less than stellar numbers for u. Im usually the late one when it is between me and my workout partner but I try and keep it within reason.
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I had a Hawaiian friend as a workout partner once and he was always on island time, which means he gets there when he gets there. Arius is my black friend and if I say be there at 4:30, he takes that as leave the house by 4:30. Barry, he has a wife and three kids, so I give him a pass and Dusty is like myself, a 4:30 start time means be there at 4:15-4:20. It's all good though. As long as we end up having a good workout, I don't really mind. I'm pretty laid back about it.
 
VolcomX311 said:
I had a Hawaiian friend as a workout partner once and he was always on island time, which means he gets there when he gets there. Arius is my black friend and if I say be there at 4:30, he takes that as leave the house by 4:30. Barry, he has a wife and three kids, so I give him a pass and Dusty is like myself, a 4:30 start time means be there at 4:15-4:20. It's all good though. As long as we end up having a good workout, I don't really mind. I'm pretty laid back about it.
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Don't make excuses for the tardiness of your partners. There's no justifiable excuse for not being somewhere when you promised to be there.

One of the major reasons I train alone now is that I'm an asshole and have really let some past workout partners have it when they got lazy on me. :aargh:

Punctuality is important to me. When a person promises to be on time, they should make every conceivable effort to be there.......on time. Only exceptions are true emergencies.

We're only as good as our word.
 
thundergod said:
Don't make excuses for the tardiness of your partners. There's no justifiable excuse for not being somewhere when you promised to be there.

One of the major reasons I train alone now is that I'm an asshole and have really let some past workout partners have it when they got lazy on me. :aargh:

Punctuality is important to me. When a person promises to be on time, they should make every conceivable effort to be there.......on time. Only exceptions are true emergencies.

We're only as good as our word.
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Thunder I am 100% in agreement with every word you wrote. Nothing pisses me off more than people being late. Being half German does not help but I take it personally if you can't get your ish together enough to be somewhere you say on time. I am early 90% of the time just so I can say I am on time. When people are really late, I just start without them and don't give a fack if they complain, my answer is learn how to read a clock and quit complaining. :spank:
 
Resolve said:
Lift with someone you can count on or lift alone. The power cage is always there to keep you from killing yourself on bench, just set the pins at chest level and you don't need a spotter. :)
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That's what I do. Power Rack, stop pins, blocks, smith-machine, chains, etc...
I have all kinds of tricks for lifting alone without needing a spotter.

I do NOT need a mortal for my motivation. I have the power of the Almighty with me always. :hail:
 
thundergod said:
That's what I do. Power Rack, stop pins, blocks, smith-machine, chains, etc...
I have all kinds of tricks for lifting alone without needing a spotter.

I do NOT need a mortal for my motivation. I have the power of the Almighty with me always. :hail:
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Good advice right there. I like the idea of the cage as opposed to the smith machine, they work but I like freedom in my motion on bench, don't get that from the smith at all.
 
thundergod said:
Don't make excuses for the tardiness of your partners. There's no justifiable excuse for not being somewhere when you promised to be there.

One of the major reasons I train alone now is that I'm an asshole and have really let some past workout partners have it when they got lazy on me. :aargh:

Punctuality is important to me. When a person promises to be on time, they should make every conceivable effort to be there.......on time. Only exceptions are true emergencies.

We're only as good as our word.
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amen brother.
 
Day 39AM

AM Cardio: Stair-Climber; 30 min

I hear ya on the punctuality thing. I'm on average 10 min early to anything or at least that's what I shoot for, I get real aggro if I think I'm going to be late for something. I hate tardiness, which is why I'm so personally anal about being on time.

PM Lift: O-Lifts and Delts.
 
BJ Penn is my top 3 favorite fighters, Fitch is probably my bottom 3 least favorite, but Fitch is a lay 'n pray beast, his wrestling is second to GSP and he's better suited at his weight division than BJ is. I'm pulling for BJ all the way, but Fitch could easily grind out a UD and give BJ flashbacks of the GSP/Penn II fight.
 
I was 209 again this morning, which I sort of expected, but it was a slight bit discouraging. I'll just have to take the wise words of DW and TG and ignore the scale mind-games. I'm appearing larger, because my waste line is shrinking, so my upper body has the perception having increased in size. I can perceive the teres major/minor split in my back and my V-taper is improving. I still have a good 15lbs-20lbs to go if possible, or at least that's my mental goal.
 
Dude I get so ticked of by the scale that for weeks I've just gone to feel and mirror. I had to many people tell me I was losing weight from work and friends, even though I didn't see it on the scale, but few lbs here and there. I have lost a pant size and that means a lot. Keep it up bro, your not far from your Pro card!!!
 
I agree that the mirror is your best friend through all of this and the scale can be your worst enemy. The mirror never lies to you...keeps it "real"..what you see is what you get, where the scale can tell you "still havent moved fat a$$!! You aint losing no weight!"
 
RickRock13 said:
I agree that the mirror is your best friend through all of this and the scale can be your worst enemy. The mirror never lies to you...keeps it "real"..what you see is what you get, where the scale can tell you "still havent moved fat a$$!! You aint losing no weight!"
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rr-you have one hell of a way with words, lol. but i agree 100%.
 
Good stuff in here, don't mlet weight fluctuations get to you. Weigh no more than once a week and do that at the exact same time and conditions as the last weigh in. If that is 3 days away from a carb refeed. I prefer to weigh myself when I know I am slightly depleted. It give you a more accurate idea of how much the muscle is weighing and not how much water / glycogen weighs. I prefer to weigh in the day before my carb up. Sometime I weigh in during the carb up to enjoy seeing the weight climb but that is it.
 
packers6211 said:
Dude I get so ticked of by the scale that for weeks I've just gone to feel and mirror. I had to many people tell me I was losing weight from work and friends, even though I didn't see it on the scale, but few lbs here and there. I have lost a pant size and that means a lot. Keep it up bro, your not far from your Pro card!!!
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I know, that damn scale plays mind games on me, but like everyone said, I'll just learn to go by the mirror and great job on losing a pant size! I've gone down another notch on my lifting belt.

RickRock13 said:
I agree that the mirror is your best friend through all of this and the scale can be your worst enemy. The mirror never lies to you...keeps it "real"..what you see is what you get, where the scale can tell you "still havent moved fat a$$!! You aint losing no weight!"
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That's exactly what I feel it says to me when I rebound in weight or haven't moved down in the face of some serious work having been put in, but I'll try to just go by the mirror.

thebigt said:
rr-you have one hell of a way with words, lol. but i agree 100%.
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Seriously, drill Sergeant tough love.

MrKleen73 said:
Good stuff in here, don't mlet weight fluctuations get to you. Weigh no more than once a week and do that at the exact same time and conditions as the last weigh in. If that is 3 days away from a carb refeed. I prefer to weigh myself when I know I am slightly depleted. It give you a more accurate idea of how much the muscle is weighing and not how much water / glycogen weighs. I prefer to weigh in the day before my carb up. Sometime I weigh in during the carb up to enjoy seeing the weight climb but that is it.
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I'll try and see if I can do that, limit my scale-watch 2011. I've been checking it daily, which is a great idea. Once or twice a week sounds like a good thing.
 
Day 39 PM

AM Cardio: 30 min Stairclimber

PM Pre-Lift Cardio: 20 min Stairclimber
[I got to the gym early, so I said what the hay and I didn't go overboard this time of course]

PM Lift

Hang Snatch
95lbs x 5 reps
135lbs x 5 reps
145lbs x 2 reps
155lbs x 2 reps
135lbs x 3 reps
115lbs x 4 reps

Hang Cleans
135lbs x 5 reps
155lbs x 5 reps
185lbs x 5 reps
205lbs x 4 reps
225lbs 1 rep

Seated Military Press
135lbs x 10 reps
155lbs x 10 reps
185lbs x 10 reps
205lbs x 8 reps
225lbs x 5 reps
225lbs x 5 reps

Machine Lateral Raises
90lbs x 15 reps
110lbs x 12 reps
130lbs x 10 reps
130lbs x 8 reps
130lbs x 8 reps
130lbs x 6 reps
130lbs x 6 reps

Boy, I was lacking "pop" in my hip extension like crazy. You have to approach these Oly lifts with some much mental confidence. If your confidence in your ability to successfully pull the lift isn't steadfast, it's like showing up to the fight already believing you've lost. Maybe its my lack of sugar or because I haven't done snatches in 2 weeks, but today's O-lifts felt foreign, technique was a bit off & awkward and my hip explosion was sad.

I intend to get my hip explosion back. It was about 4 weeks ago that I made the 185lbs Snatch video and there is no way on God's green earth I could hit that right now. I was also repping 225lbs on the cleans and today's single for 225 felt like an utter limit. Oh well, today's workout was a B- in my book. I'm going to train some legs tomorrow for the first time in ages. I'm slowly re-introducing my low back to bent position lifts. First it was the BB row, then it'll be squats and my ultimate goal is to be able to dead lift off the floor again. My rack pulls seem outrageous, but I can't pull it from the ground yet without a guarantee strain/re-aggravation of my left spinal erector, so as TG suggested, I'll just keep dropping the pins lower on the racks.
 
great to hear your adding items back into your workouts slowly.hopefully this goes well its a slow process but like you said if you work your way back into it you should be ok.
 
Day 40 AM - First Time Doing Squats again in awhile!

Ever since my slip disc injury in my L3, I've had chronic issues with straining my left spinal erector. The doctor says due to the slip disc, my lower back has muscle-bound my lumber spine in a slightly tilted manner. Being that my lumbar spine is a bit crooked and my low back muscles have formed around my lumbar in a slightly crooked manner, I end up hurting my lower back all the time. I've been told I could get it straightened with 200 sessions on this giant traction machine, but I don't have medical insurance and I sure as hell can't afford 200 sessions of this very expensive traction therapy. Anyhoo. After my slip disc, I was told to never dead lift or do heavy shrugs again, but I rejected that suggestion. However, as a result, I re-aggravated my low back multiple times a year and almost 100% of the time has to do with dead lifting, BB rowing, squatting, sometimes my O-lifts will cause a left, erector strain....

I just started doing BB rows again, after a few years of layoff, half way through this log and everything feels okay. I started doing rack deads as well, but I'm not confident enough in my lumbar to do off the ground deads. I just re-introduced squats this morning and it went well. It hasn't been too, too long since I performed squats, just a matter of months, but I strained my lumbar the last time I performed squats, which lead to another long lay off, but I went back at it this morning.

Squats Feeling Out Day

Box Squats - parallel
135lbs x 15 reps
155lbs x 10 reps
185lbs x 10 reps
205lbs x 10 reps
225lbs x 10 reps
245lbs x 8 reps
265lbs x 8 reps
285lbs x 6 reps

Box Front Squats - parallel
135lbs x 8 reps
185lbs x 5 reps
205lbs x 5 reps
205lbs x 5 reps

Leg Extensions
100lbs x 10 reps
110lbs x 8 reps
120lbs x 8 reps
130lbs x 8 reps
140lbs x 6 reps
150lbs x 6 reps

It was my first time doing box squats this morning, as inspired via Resolve's log and I loved it. I like the 0-100, full stop to a go like dead lifts with the box squats. I felt my back feeling a bit funky during the back (box) squats, but it was in my middle back. As long as its not my lumbar, I'm okay.

My legs ought to be stronger relative to everything else. My legs are disproportionately weak relative to my other body parts. I can literally out bench my squat, but its been years since I squatted seriously, so we all have to start somewhere. Today is ground zero for me.

It's going to be a pain doing cardio tomorrow with quads/hams/glutes DOMS :sick:
 
mich29 said:
great to hear your adding items back into your workouts slowly.hopefully this goes well its a slow process but like you said if you work your way back into it you should be ok.
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Yeah, slow & steady these days. I've always felt invincible, like my body was invulnerable to being vulnerable. I've had broken bones from sports, but they heal and everything is all good afterward. It wasn't until my slip disc that my sense of invulnerability was hockey checked in the jaw. I'm finally back in a place where my lower back can perform certain exercises it couldn't in the past, so I'm going to re-introduce lumbar taxing lifts slowly, but surely.

Resolve said:
Ya win some, ya lose some. Fluctuations happen, as you well know. You'll hit new highs soon enough man. :)
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Yeah, it was to be expected. O-lifts are going to go down with a low, low (complex) carb diet. The Chinese National Team eats like 300-400g worth of white rice or noodles prior to their O-training. I have about 20g of oats.
 
Man you need to get on craig list and look for an inversion table. That is your traction it decompresses the spine, alighs hips, all kinds of benefits. A brand new one is about 300-500 but used you can find for 100 bucks. You get yourself semi vertical and hang for a will and it will gradually stretch and straighten that out.

Oh yeah I am down either 8 or 10 lbs since my surgery 1/12/11. Things are going well. I have lost a lot of girth around my midsection but it has all been visceral fat. Only a little of the sub q has come of but now that it has started my abs should start peaking out in the next 2-3 weeks.
 
MrKleen73 said:
Man you need to get on craig list and look for an inversion table. That is your traction it decompresses the spine, alighs hips, all kinds of benefits. A brand new one is about 300-500 but used you can find for 100 bucks. You get yourself semi vertical and hang for a will and it will gradually stretch and straighten that out.

Oh yeah I am down either 8 or 10 lbs since my surgery 1/12/11. Things are going well. I have lost a lot of girth around my midsection but it has all been visceral fat. Only a little of the sub q has come of but now that it has started my abs should start peaking out in the next 2-3 weeks.
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I sort of have one now in the backyard. But it hangs me over more like those reverse crunch things. It tilts me forward, but not full body vertical.

and great job man. You can Legacyfighter are cutting animals, good thing you're not in the contest! lol.
 
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