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VolcomX311 + Needtobuildmuscle Contest Log. NeedToBuildMuscle & MrSupps

Day 45 AM Lift

Today is my double lift day, a secondary back width workout in the morning and my primary chest night with the team.

AM (Secondary) Lift: Width emphasized Back.

Behind The Neck Pull Ups
BW x 50 reps [broken up in multiple sets]

Close, Under-Grip Pull Ups
BW x 50 reps [broken up in multiple sets]

Assisted Chins
BW x 50 reps [broken up in multiple sets]

Hammer, One Arm Under-Grip High Row
90lbs x 10 reps, each arm
100lbs x 8 reps, each arm
110lbs x 6 reps, each arm
110lbs x 6 reps, each arm

For some odd reason the two days rest didn't feel like enough. I woke up pretty groggy and slow to get out of bed this morning and when I arrived at the gym I sat in my car and stared for awhile, contemplating and trying to stir up the energy to go inside. Reluctantly I did and my entire sets of behind the neck pull ups were done reluctantly, but I eventually got in the groove once I began to sweat.

I'm still 208.5lbs, but I'm looking leaner & leaner. I'm going to add in the SinSlane sometime this week and see how that adjustments helps.

Real lift tonight, Chest with the team, though my team is a bit suspect these days, short of Arius, the new cop workout partner. If I'm lucky I'll be able to squeeze in some cardio tonight.
 
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Resolve said:
Early morning sessions are hard man. I rolled out of bed at 6 this morning to go hit up squats; I empathize. Sleepiness does not promote PRs, but once you get going, you wake up and get motivated.
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I feel your pain. Especially now when its cold for Southern California standards, 45 degrees in the AM and I've become resistant to OEP, which could be the true culprit of my drag-assed-ness, compounded by the fact I've probably reached a point of adrenal fatigue, so my energy levels are very lethargic.
 
VolcomX311 said:
hmmm.... that very well could be the case. How often do you deload yourself?
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2-3 times a day, depending on how much fiber I eat... :toilet:
 
VolcomX311 said:
hmmm.... that very well could be the case. How often do you deload yourself?
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When I was strictly following 5/3/1, one week per month was for deloading. Now, I'm just going more by feel and deloading as I find I need it. When soreness, recovery, libido and mood start to head south, I'll do a week with only one workout a day and cut the intensity.

It really helps mentally and physically
 
What deloading? and how in the world do you do it? lol I take 1 serving of metamucil daily but never heard of deloading. I probally need to though since even when training 4 + days and on low calorie diet my stomach seems to never want to go, just everywhere else is.
 
Resolve said:
When I was strictly following 5/3/1, one week per month was for deloading. Now, I'm just going more by feel and deloading as I find I need it. When soreness, recovery, libido and mood start to head south, I'll do a week with only one workout a day and cut the intensity.

It really helps mentally and physically
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I could probably use a deload but cant bring myself to deload while on cycle. It is probably while I am so damn run down.

Nice work volcom creeping up on that 200 mark.
 
Hell man let me know where you live and I'll pack my bags so you can train me. Then I can actually have a shot of being a gym partner worthy. I train solo right now and too many people at one of the gyms I go to on their dang cell phones or ipods playing around. I need some one there to slap me around like a rag doll so I can get psycho!!!
 
Day 45 PM - ORESOME

After battling pretty severe lethargy all day, I ended up having one of the most legit chest workouts I've had in a good amount of time.

AM Lift: Back (Width), previously logged

PM Session:

Pre-Lift Cardio: 35 min Stair-climber 437kcals

Flat Bench
225lbs x 10 reps
245lbs x 10 reps
275lbs x 10 reps
295lbs x 6 reps
295lbs x 5 reps

Incline Bench
185lbs x 10 reps
205lbs x 10 reps
225lbs x 8 reps
245lbs x 6 reps
245lbs x 6 reps

Hammer Triceps Press Downs - Facing away/leaning over to emphasize outer/lower pecs [BLOCK SETS]
180lbs x 20 reps
180lbs x 20 reps
180lbs x 20 reps
200lbs x 12 reps
200lbs x 12 reps
200lbs x 12 reps
220lbs x 10 reps
220lbs x 10 reps
220lbs x 10 reps

Incline Cable Flies; Super-Set to Decline Cable Flies
100lbs x 10 reps/100lbs x 10 reps
110lbs x 10 reps/110lbs x 10 reps
120lbs x 10 reps/110lbs x 8 reps

Machine [Deep] Fly Presses
180lbs x 8 reps
180lbs x 8 reps
180lbs x 8 reps

:party: I was very excited about my workout. I like it when I feel the workout was extraordinary and not mundane or underwhelming. It was challenging, felt complete and we pushed our limits in a relatively respectful manner. Great workout. I hope this trend continues throughout the week.
 
Resolve said:
When I was strictly following 5/3/1, one week per month was for deloading. Now, I'm just going more by feel and deloading as I find I need it. When soreness, recovery, libido and mood start to head south, I'll do a week with only one workout a day and cut the intensity.

It really helps mentally and physically
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Same here, I tend to go by feel, but I've only ever deloaded for my chest and O-lifts. Those are the only two departments where my performance ever really teeters.

packers6211 said:
What deloading? and how in the world do you do it? lol I take 1 serving of metamucil daily but never heard of deloading. I probally need to though since even when training 4 + days and on low calorie diet my stomach seems to never want to go, just everywhere else is.
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It's just taking it light for a week, after having gone hard and heavy for a duration. It gives your CNS (Central Nervous System) a break from over-exertion. When going heavy, the CNS works hard to recruit a large amount of motor units, send neuron transmitters (acetylcholine) at a higher rate back & forth from the spinal chord and working muscles, synchronize motor unit firing... all of which can tax the CNS over time. A large part of Deloading is taking a neural break, though some people do it for their joint health as well.

Tomahawk88 said:
I could probably use a deload but cant bring myself to deload while on cycle. It is probably while I am so damn run down.

Nice work volcom creeping up on that 200 mark.
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Oh totally, I wouldn't blame ya. I'd want to maximize my heightened physical abilities if I were on cycle. I can barely mentally handle deloading as is, let alone if I were on a beastly strength-booster.
 
thats a really solid workout there your going be sore today.deloading def comes in handy it seems.
 
My Chesticles have severe DOMS from yesterday, good stuff. Also, I'm starting to suspect that one of the primary reasons for my very recent lethargy is because I'm sick. I believe my body is fighting off a cold cause I've just realized I've had a pretty stuffed up nose for the past 4 days.

Morning cardio felt abnormally hard this morning, but I stuck it out.

AM Cardio: 30 min Stair-Climber

PM Lift: Scheduled for delts alone or O-lifts/delts.
 
VolcomX311 said:
After battling pretty severe lethargy all day, I ended up having one of the most legit chest workouts I've had in a good amount of time.

AM Lift: Back (Width), previously logged

PM Session:

Pre-Lift Cardio: 35 min Stair-climber 437kcals

Flat Bench
225lbs x 10 reps
245lbs x 10 reps
275lbs x 10 reps
295lbs x 6 reps
295lbs x 5 reps

Incline Bench
185lbs x 10 reps
205lbs x 10 reps
225lbs x 8 reps
245lbs x 6 reps
245lbs x 6 reps

Hammer Triceps Press Downs - Facing away/leaning over to emphasize outer/lower pecs [BLOCK SETS]
180lbs x 20 reps
180lbs x 20 reps
180lbs x 20 reps
200lbs x 12 reps
200lbs x 12 reps
200lbs x 12 reps
220lbs x 10 reps
220lbs x 10 reps
220lbs x 10 reps

Incline Cable Flies; Super-Set to Decline Cable Flies
100lbs x 10 reps/100lbs x 10 reps
110lbs x 10 reps/110lbs x 10 reps
120lbs x 10 reps/110lbs x 8 reps

Machine [Deep] Fly Presses
180lbs x 8 reps
180lbs x 8 reps
180lbs x 8 reps

:party: I was very excited about my workout. I like it when I feel the workout was extraordinary and not mundane or underwhelming. It was challenging, felt complete and we pushed our limits in a relatively respectful manner. Great workout. I hope this trend continues throughout the week.
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very solid workout-props.
 
My lord Sam, that is just flat out brutal!
 
VolcomX311 said:
The more brutal a workout gets the more fun I start having, which then causes me to want to up the challenge and/or extend the pain, it's a vicious cycle and thanks. It was a blast.
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it's a biitch at work though, lol. when i have to climb stairs at work after doing a leg workout that day.......:crying:
 
Day 46 - Good Stuff

AM/PM Cardio: Stairclimber 30min/20min; 700+kcals burned

Hang Snatch
95lbs x 5 reps
115lbs x 5 reps
135lbs x 4 reps
135lbs x 3 reps
135lbs x 3 reps

Hang Cleans
135lbs x 10 reps
185lbs x 5 reps
205lbs x 5 reps
225lbs x 3 reps

Hammer Shoulder Press
180lbs x 10 reps
200lbs x 10 reps
230lbs x 8 reps
250lbs x 6 reps
270lbs x 8 reps +2 reps from last set!! Beast-Mode!

Machine - Behind The Neck Shoulder Press
150lbs x 10 reps
165lbs x 10 reps
180lbs x 6 reps
180lbs x 6 reps

Today's Olympic lifts felt fantastic. My hips felt particularly loose & explosive and my form felt very free flowing and in sync. I also blanked out on the hammer shoulder press and found 3 extra reps then what I expected and an all time +2 reps PR on that particular exercise. It's extremely satisfying to hit unplanned PR's on a cut and on a particularly low carb day. Tomorrow is legs and hopefully back, but legs for sure.
 
VolcomX311 said:
The more brutal a workout gets the more fun I start having, which then causes me to want to up the challenge and/or extend the pain, it's a vicious cycle and thanks. It was a blast.
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Same way here. I just love it when it gets really rough. When you're soaked with sweat, your lungs are gasping for more air, and your muscles are straining with the effort..........this is when you know you're warmed up and ready for real battle. :duel:

Nothing easily attained, is truly rewarding. We must purchase this glory with our blood, sweat, and tears. :twisted:
 
Nice hitting the PRs man! I agree with the other guys. Just holding onto strength through a cut is hard enough, but setting PRs is awesome!! :dance:
 
mich29 said:
I agree low carbs and a cut+a pr = a big win day
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For sure, especially since it was so unexpected. I'm not one to stop at a particular number of reps for the sake of it, so the previous set I'd hit my fail-limit at 6 reps and the following set should have been a 6 reps at best max effort, but most likely 5. It's a rare and cool thing when you surprise yourself as a veteran lifter.
 
thundergod said:
Same way here. I just love it when it gets really rough. When you're soaked with sweat, your lungs are gasping for more air, and your muscles are straining with the effort..........this is when you know you're warmed up and ready for real battle. :duel:

Nothing easily attained, is truly rewarding. We must purchase this glory with our blood, sweat, and tears. :twisted:
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You've just described my kind of party :approve:
 
RickRock13 said:
Nice hitting the PRs man! I agree with the other guys. Just holding onto strength through a cut is hard enough, but setting PRs is awesome!! :dance:
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Thanks Rick. For a short while I felt like my strength was declining, particularly in the O-lifts department, but I'm feeling back to my normal self when I was 220'ish. The only thing that has not held up is my chest, but everything else is at the very minimum maintaining and some back movements like the BB rows are moving up.
 
I've been 208lbs now for the past 3 days, so I can officially say I'm 208, unlike that odd fluke day where I weighed in at 207.5 after being 209 the day before.

I feel and look significantly leaner at 208, then I was at 210. It's a tiny drop but a palpable one.
 
2 pounds of fat makes a big difference Sam. I am 210.4 now and look significantly leaner than I did at 212 last week. If you stay above 200 and keep the muscle, it will be night and day from where you were at 220. Strength can be added back as you increase cals to hold at your new goal weight ;).
 
oufinny said:
2 pounds of fat makes a big difference Sam. I am 210.4 now and look significantly leaner than I did at 212 last week. If you stay above 200 and keep the muscle, it will be night and day from where you were at 220. Strength can be added back as you increase cals to hold at your new goal weight ;).
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Depends on how low you want to get though. Sooner or later you have to shed a lot of lbs to get shredded. You might be able to sneak down to 7-8 % without losing a lot depending on body type. I mean I couldn't do it but a leaner type could...

Then there's that one thing that may throw me though, I don't know how much weight I will spare because of anabolics... kind of a black box for me...
 
oufinny said:
2 pounds of fat makes a big difference Sam. I am 210.4 now and look significantly leaner than I did at 212 last week. If you stay above 200 and keep the muscle, it will be night and day from where you were at 220. Strength can be added back as you increase cals to hold at your new goal weight ;).
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I hear you. I can actually wear my underarmour to the gym again, feels good.
 
DreamWeaver said:
Depends on how low you want to get though. Sooner or later you have to shed a lot of lbs to get shredded. You might be able to sneak down to 7-8 % without losing a lot depending on body type. I mean I couldn't do it but a leaner type could...

Then there's that one thing that may throw me though, I don't know how much weight I will spare because of anabolics... kind of a black box for me...
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Realistically, I don't see myself hitting 190lbs. At least not within our time frame. I'm doing double cardio and/or double lifts 5 days a week. My diet is clean and I've gone from 2lbs down a week, to 1lb to .5lb a week. We'll see.
 
VolcomX311 said:
Realistically, I don't see myself hitting 190lbs. At least not within our time frame. I'm doing double cardio and/or double lifts 5 days a week. My diet is clean and I've gone from 2lbs down a week, to 1lb to .5lb a week. We'll see.
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How's your nutrition? What are you eating these days?

I've cut out most carbs, and it sucks. I've been making protein & egg white pancakes to keep me going, but those aren't very good without at least some oats or flour!
 
Milas said:
How's your nutrition? What are you eating these days?

I've cut out most carbs, and it sucks. I've been making protein & egg white pancakes to keep me going, but those aren't very good without at least some oats or flour!
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Diet is clean as hell. The only carbs I eat are a small handful of brown rice and really not a lot. My diet is mostly good fats and proteins.
 
I'm getting to be less and less of a fan of low calorie/carb diets, they are not fun. :(
 
VolcomX311 said:
Maybe I need to eat even less :crying:
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I hate it too, but at least you're not eating 6 cups of broccoli yet, it could be worse! It's such a fine line on how much to eat to keep as much muscle as possible while burning fat.

I'm doing the AM weights and PM cardio, double cardio on the weekends, and the scale doesn't move a whole lot. I may just need to sip BCAA and stick to 3 chicken & veggie meals a day (which I'm already close to doing).

Are you going to post some progress pics? It may be good motivation.
 
Milas said:
I hate it too, but at least you're not eating 6 cups of broccoli yet, it could be worse! It's such a fine line on how much to eat to keep as much muscle as possible while burning fat.

I'm doing the AM weights and PM cardio, double cardio on the weekends, and the scale doesn't move a whole lot. I may just need to sip BCAA and stick to 3 chicken & veggie meals a day (which I'm already close to doing).

Are you going to post some progress pics? It may be good motivation.
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That may be an idea, the progress pics. I'll give that some real consideration.
 
VolcomX311 said:
Maybe I need to eat even less :crying:
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No. Don't do that. :yikes: ha ha

You're doing great. With your diet being as clean as it is and plus the double-cardio/double-lifting sessions you're putting in, you can be sure that what you're losing is indeed bodyfat and not muscle.

I like the way you doing it this time Volcom. Not sacrificing muscle just to get to a target weight.
 
thundergod said:
No. Don't do that. :yikes: ha ha

You're doing great. With your diet being as clean as it is and plus the double-cardio/double-lifting sessions you're putting in, you can be sure that what you're losing is indeed bodyfat and not muscle.

I like the way you doing it this time Volcom. Not sacrificing muscle just to get to a target weight.
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This and if you do don't take more than 200 cals off no need to start losing muscle and that may get you another .5 lb of weight loss without hurting your muscle but really no more than that.
 
thundergod said:
No. Don't do that. :yikes: ha ha

You're doing great. With your diet being as clean as it is and plus the double-cardio/double-lifting sessions you're putting in, you can be sure that what you're losing is indeed bodyfat and not muscle.

I like the way you doing it this time Volcom. Not sacrificing muscle just to get to a target weight.
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MrKleen73 said:
This and if you do don't take more than 200 cals off no need to start losing muscle and that may get you another .5 lb of weight loss without hurting your muscle but really no more than that.
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Well, if uber slow and steady is the optimal way to go, then so be it. It's just harder to stay motivated when the weight isn't coming off faster. Normally, I wouldn't care, its the contest's time frame that causes me to stress, but it is what it is. Thanks for the encourgament fellas.
 
Day 47 - Good Day for Legs

AM Cardio: Cross-Trainer; 20 min

PM Lift: Legs

Squats
135lbs x 20 reps
185lbs x 10 reps
225lbs x 10 reps
275lbs x 5 reps
315lbs x 5 reps
335lbs x 5 reps

Front Squats
135lbs x 10 reps
185lbs x 5 reps
225lbs x 5 reps
245lbs x 5 reps

Post Lift Cardio: 20 min Stair-Climber

I felt good today, my lower back felt a bit spasmy at the end and it might be sore tomorrow, in a not good way, but I'm hoping it holds up. I've only started doing squats again last week, so I don't have the leg stamina to include leg presses and leg extensions following my squats, but baby steps, I'll get there. Maybe next week I'll include some hacks or leg presses, but this was all I had today.
 
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