Vance's Offseason Battle for Pro Status

[yzrider400f]

Back + Shoulders

warmup

Deadlifts
405 x 5
415 x 5
425 x 6

Machine Pull Down (close grip)
290 x 8
300 x 8
305 x 8 (stack)

Close Grip Pull Downs (wider grip than the machine)
14 x 8
14 x 8
13 x 8

Low Row
210 x 8
215 x 8
220 x 8

Straight Arm Pull Downs
stack x 10

Standing Cable Lat Pull Over
3 sets

Shoulders
No pressing today.. somehow my wrist wraps got out of my gym bag it hurts to press without them (ya i'm a baby :))

Seated Laterals
25 x 8
30 x 8
35 x 6 dropset: 15 x 8
20 x 8

Cable Upright Rows
2 sets

Single Arm Cable Lateral Raises
2 sets back to back

Lateral Raise Machine
70 x 8 for a lot of sets 30 seconds apart

Noties:
Deadlifts felt good today, haven't been doing them every back workout though. I started a full time job a couple weeks ago and it is quite laborious. Cheat meals will make up for it though :) Definitely takes some energy from the weight room though so I'm still adapting to it. Shoulder and everything has been feeling fine. More good workouts to come

[S.O.u.L.m.A.N]

You must be close to 500 for your 1RM on deads? Strong stuff.

[MrLJizzle]

So you got a 3 day split goin?

[NTT91]

Where have u been man?!?

[yzrider400f]

You must be close to 500 for your 1RM on deads? Strong stuff.
just looked up the calculator and yeah according to that thing i would be able to pull 500.. probably wont see me doing any 1 RM's though


So you got a 3 day split goin?
yep

[yzrider400f]

Where have u been man?!?

hiding :D

[MrLJizzle]

Ima try out 3 day split.. have a 5 day split right now.. always end up skipping one day of workout cause of work.

[yzrider400f]

Legs

Hack Squats
360 + sled x 8
380 + sled x 6
400 + sled x 6
380 + sled x 8

Smith Lunges (lighter bar accounted)
195 x 8
205 x 8

30 second rest into a set of close stance ATG squats for 8

Leg Extensions
3 sets

Seated Leg Curls
3 sets

Lying Leg Curls
3 sets

Notes:
Feels good man

[MrLJizzle]

Legs

Hack Squats
360 + sled x 8
380 + sled x 6
400 + sled x 6
380 + sled x 8

Smith Lunges (lighter bar accounted)
195 x 8
205 x 8

30 second rest into a set of close stance ATG squats for 8

Leg Extensions
3 sets

Seated Leg Curls
3 sets

Lying Leg Curls
3 sets

Notes:
Feels good man

Short leg workout compared to other days uhh

[NTT91]

Do you miss training at Gold's?

[yzrider400f]

Short leg workout compared to other days uhh

16 sets.. no it wasnt

[yzrider400f]

Do you miss training at Gold's?

ya pf sucks compared to it

[FATHER FLEX]

ya pf sucks compared to it

They haven't kicked you out yet?

[yzrider400f]

They haven't kicked you out yet?

the pf i go to doesn't really care like most PFs do... no way in hell i'd be training there if they did

[NTT91]

the pf i go to doesn't really care like most PFs do... no way in hell i'd be training there if they did

ya I used to go to PF before Gold's. Needless to say I'm glad I made the switch.

[yzrider400f]

ya I used to go to PF before Gold's. Needless to say I'm glad I made the switch.

i miss the hammer strength iso-wide lat pull down like you wouldn't believe

[Eric-B]

i miss the hammer strength iso-wide lat pull down like you wouldn't believe

mmm one of my favs

Nice leg day man. Strong deads the other day too. You have any problems with doing deads the day before leg day? I'm guessing that's the reason you started with hacks rather than bb squats.

[NTT91]

i miss the hammer strength iso-wide lat pull down like you wouldn't believe

Don't worry man I'm using it every back day for you ;)

[yzrider400f]

mmm one of my favs

Nice leg day man. Strong deads the other day too. You have any problems with doing deads the day before leg day? I'm guessing that's the reason you started with hacks rather than bb squats.
nice picking up on that.. ya that's what I was doing. Usually I will do deads if I have a rest day between them and leg day. But a lot of the time i'll just deadlift/squat every other "week" and alternate them

[yzrider400f]

Calves, Chest, Triceps

Chest

Plate Loaded Incline Press (http://images.rasmus.com/Training%20Connection/11065.jpg)
warmup
135 x 6 (each hand)
145 x 6
155 x 7

Flat DB Presses
80 x 12
80 x 10
80 x 12

Some Chest Press Machine
3 sets of 8

Seated Incline Cable Flies
4 x 12
5 x 10
5 x 10

Standing Decline Cable Flies
6 x 12
6 x 10
6 x 8

Tris

Skull Crushurrrrs
90 x 8
100 x 8
110 x 6

Rope Press Downs
12 x 10
14 x 8
10 x 12

Straight Bar Cable Elbow Extensions
14 x 8
15 x 8
14 x 8

Seated 1 Arm Overhead Elbow Extension
25 x 8

Notes:
Was SO damn tired like an hour before the gym tonight. I was on the verge of falling asleep on the drive there. I drank a good litre of diet mtn dew to wake me up before the gym so I had to take a leak four times at the gym lol. Actually turned out to be a good workout though

[S.O.u.L.m.A.N]

Yes it did turn out to be a good workout. I love those single arm DB extensions that you did at the end. It's not a heavy exercise but it targets them well I find.

[yzrider400f]

Yes it did turn out to be a good workout. I love those single arm DB extensions that you did at the end. It's not a heavy exercise but it targets them well I find.

yep feels good to get a good stretch with that exercise

[yzrider400f]

day off today and mr alberto inspired me to post a rear lat so here ya go..

http://i31.tinypic.com/21o63yo.jpg

I can see progress a lot better by comparing pics i find.. back has definitely improved though, i'm starting to get those peaky type lats on the side there, never really had much of that before. Oh and i actually can spread my lats a little wider than here, but I find this way keeps more detail in the middle back and looks more symmetrical for me

[FATHER FLEX]

I think its because your biceps get in the way when you hit the lat spread the other way. :D Definite improvement all around.

[yzrider400f]

I think its because your biceps get in the way when you hit the lat spread the other way. :D Definite improvement all around.

back fat is there bro trust me lol. i'm lookin like jay cutler with all that damn wrinkling, at least i'm offseason though ;)

[smallguyjoe]

Hey man, I just came across your journal... I've seen your pics before... Dude, I'm extremely envious of your physique - awesome job! I can't see how you won't get your pro card - whether it's 2010 or later... you're gettin it ;)

Btw, I'm and Exercise Science major / Nutrition minor :D... I saw you said somethin about Exercise Physiology way back... is that your major or were you just takin the course?

[yzrider400f]

Hey man, I just came across your journal... I've seen your pics before... Dude, I'm extremely envious of your physique - awesome job! I can't see how you won't get your pro card - whether it's 2010 or later... you're gettin it ;)

Btw, I'm and Exercise Science major / Nutrition minor :D... I saw you said somethin about Exercise Physiology way back... is that your major or were you just takin the course?

thanks a lot man.. and yeah my major is exercise science as well

[smallguyjoe]

thanks a lot man.. and yeah my major is exercise science as well

Yeah, man

Nice! Good major :D

[The Solution]

You gonna fit into your chair at the show on saturday? Bro you got back! damnnnnnnnnnnnnnnnnnnnnnnnnnnnnn (next friday voiceover)

[ChicagoBldr]

day off today and mr alberto inspired me to post a rear lat so here ya go..

http://i31.tinypic.com/21o63yo.jpg


ummm... holy sh*t, I didn't think I could get more envious....

brb, going to do back. :P

[S.O.u.L.m.A.N]

lol damn I'm at work and it's blocking the pics. I'll view these barn doors when I get home!

[NTT91]

ummm... holy sh*t, I didn't think I could get more envious....

brb, going to do multiple sets of hammer strength iso lateral pulldowns :P

fixed :D

[ChicagoBldr]

fixed :D

lol, that too.

[yzrider400f]

You gonna fit into your chair at the show on saturday? Bro you got back! damnnnnnnnnnnnnnnnnnnnnnnnnnnnnn (next friday voiceover)
lul!


ummm... holy sh*t, I didn't think I could get more envious....

brb, going to do back. :P
oh stop :o



lol damn I'm at work and it's blocking the pics. I'll view these barn doors when I get home!
barn doors lol.. maybe one day


fixed :D

haha, missing that machine like crazy. Bro do you ever do the freemotion lat pull down? I miss that thing too, great way to finish off back

[S.O.u.L.m.A.N]

Ok ya, great pic man. You execute that pose effortlessly. I still struggle to get it right. I'm never sure of where abouts to grab my sides, do I lean my torso back, how far forward/up should I bring my arms. Your arms still look huge too in this pic which makes it even better.

[yzrider400f]

Ok ya, great pic man. You execute that pose effortlessly. I still struggle to get it right. I'm never sure of where abouts to grab my sides, do I lean my torso back, how far forward/up should I bring my arms. Your arms still look huge too in this pic which makes it even better.

thanks man.. it is a very tricky pose to get correct (well all poses are IMO). Slightly arching your back helps but you don't want to over do it.. Probably a bit different for everyone though.. I always put my thumbs right at the bottom of my rib cage... too low takes away from your taper and too high can too. I think putting your hands/arms at a position that gives you the most ROM for the spreading part of the pose is ideal

[BaFtub]

wowzuhs. thick and wide back Vance. I hate you. :[

[yzrider400f]

wowzuhs. thick and wide back Vance. I hate you. :[

my chiropractor says to me that my spine keeps getting further and further away like a valley LOL

[yzrider400f]

i'm so spent right now it's ridiculous.. had a full day of manual labor and then headed off to the gym for legs.. squats i went up to 415x6 and then for my third set banged out 11 reps with 405. whole workout was pretty intense despite my energy levels.. SLDL 265x8 with 25lb plates for more ROM and on a step box for a deficit.. think that and the squats were a PR

[ChicagoBldr]

i'm so spent right now it's ridiculous.. had a full day of manual labor and then headed off to the gym for legs.. squats i went up to 415x6 and then for my third set banged out 11 reps with 405. whole workout was pretty intense despite my energy levels.. SLDL 265x8 with 25lb plates for more ROM and on a step box for a deficit.. think that and the squats were a PR

Those intense workouts after a hard day are great, aren't they? I did one on Tuesday. Going to the gym feeling like you just want to curl up in your bed and sleep you're so tired and then you pound out a killer leg workout. Love it! Grats on the PR.

[yzrider400f]

Those intense workouts after a hard day are great, aren't they? I did one on Tuesday. Going to the gym feeling like you just want to curl up in your bed and sleep you're so tired and then you pound out a killer leg workout. Love it! Grats on the PR.

it's definitely a mental barrier you have to get over.. physical too of course, but damn, not always fun LOL

[NTT91]

"haha, missing that machine like crazy. Bro do you ever do the freemotion lat pull down? I miss that thing too, great way to finish off back"

No I've never used it, although I should probably start judging from your back pic!

[burke11]

Impressive for sure man. so wen did u get started with this. im new to the site i got a big upper body well for now but i have no lower body. think you can give me some tips man? Id really like a routine or advice for cardio/abs thats my biggest challenge haha its hard to get the abs if u didnt have defined ones before.

[burke11]

Wats up man so i was following your journal just now. First its sick uve been basically jacked since you were 17. Your arms are huge but i didnt see any bicep workouts well not a lot of em i should say. Could sound stupid but what do you mean by bulking? Also the HIIT workouts how do u suggest i do the intervals and how many times a week?

[yzrider400f]

"haha, missing that machine like crazy. Bro do you ever do the freemotion lat pull down? I miss that thing too, great way to finish off back"

No I've never used it, although I should probably start judging from your back pic!

feels good to do one hand at a time and really crunch your lat down. let me know how you like em


Wats up man so i was following your journal just now. First its sick uve been basically jacked since you were 17. Your arms are huge but i didnt see any bicep workouts well not a lot of em i should say. Could sound stupid but what do you mean by bulking? Also the HIIT workouts how do u suggest i do the intervals and how many times a week?

i don't do a lot of direct bicep training. bulking is when you consume more calories than you expend to add muscle.. I don't recommend HIT workouts if it's cardio your talking about 2 times a week on off days is pretty sufficient when combined with low intensity after workouts

[yzrider400f]

Back + Shoulders

BB Rows
275 x 6
295 x 6
315 x 6 (not looking for perfect form on this one)

Close Grip Pulldown
18 x 6
19 x 6
20 x 6 (stack)

Low Row Machine
230 x 8
250 x 8
270 x 6

Neutral Grip Lat Pulldown
16 x 8
17 x 6
18 x 6

Seated Low Cable Rows
14 x 10
14 x 12

Shoulders

DB Presses
75 x 8
80 x 11

Lateral Raise Machine
90 x 8
100 x 8
110 x 8

Upright Rows
100 x 8
110 x 8
100 x 8

Seated Lateral Raise
25 x 10
25 x 8
25 x 8

^Each set supersetted with standing BB presses
65 x 15
65 x 12
65 x 12

(these are light but painful, only rested 30 seconds between complete set as well :eek:)

Notes:
Workout pretty much says it all today. Training in a lower rep range for the most part with back today. Thinking of switching to a 2x/week routine for ALL muscle groups (strength+hypertrophy). Seems to be an increasing trend these days and once I get the time to write up a program I'll test it out and see how it goes.

[5Six]

Strong numbers all around, which isn't shocking coming from you

Interested to see how the strength and hypetrophy mash-up works for you.

[yzrider400f]

Trackin' some macros today.

Protein: 247g
Carbs: 390g
Fat: 80g

Total kcals: 3250


I had a feeling this is about where I was at.. probably take carbs a little over 400 from here (maybe 430g or so?) and see what happens. Workout felt insanely good tonight. wish they were all like this. Still pending on the new routine

[NTT91]

damn, you're lucky u grow on so few calories!

[MrLJizzle]

damn, you're lucky u grow on so few calories!

dat dere protein

[S.O.u.L.m.A.N]

Trackin' some macros today.

Protein: 247g
Carbs: 390g
Fat: 80g

Total kcals: 3250


I had a feeling this is about where I was at.. probably take carbs a little over 400 from here (maybe 430g or so?) and see what happens. Workout felt insanely good tonight. wish they were all like this. Still pending on the new routine

Interesting to see that data. I'm like you then, because back when I bulked to 175 I was around 3K for my intake. Which I'm glad is the case because I found it difficult to eat that much so if I needed like 4K to grow, dunno what I'd do lol.

[BaFtub]

Vance always ate at around 3-3.5k

I remember at the start of his last prep that he got up to 190-195 ish with only that little LOL. Made me think WTF

[5Six]

Macros def look ideal! Hope all is well, Vance

[yzrider400f]

damn, you're lucky u grow on so few calories!
i would hate to have to eat somethin like 4500 lol


Interesting to see that data. I'm like you then, because back when I bulked to 175 I was around 3K for my intake. Which I'm glad is the case because I found it difficult to eat that much so if I needed like 4K to grow, dunno what I'd do lol.
same man.. nothing sucks more than force feeding!


Vance always ate at around 3-3.5k

I remember at the start of his last prep that he got up to 190-195 ish with only that little LOL. Made me think WTF
yeah but last time i blew up with that many cals.. this time things are coming on much more slowly which i think has turned out better so far. I'm definitely going to be adding a bit more carbs now though. I'll see what happens at 3500 along with this new power/hypertrophy ish i'll be hitting up soon.


Macros def look ideal! Hope all is well, Vance

all is well here bro, hope the same for you

[FATHER FLEX]

damn, you're lucky u grow on so few calories!

He also gets phucken peeled on not too much less than that. Looses weight easy, gains easy...what do you call that again?

[ChicagoBldr]

He also gets phucken peeled on not too much less than that. Looses weight easy, gains easy...what do you call that again?

Sick @ss genetics? :D

[yzrider400f]

never really trained in this low of a rep range for deads (or anything for that matter). But i figure i better get used to it switching to part strength routines..

Deadlifts
warmup:
bar x 15 x 2 sets
135 x 8
225 x 1
315 x 1

working:
405 x 4
425 x 4
445 x 4
455 x 3

Probably could've gotten 4 on that last set but wasn't about to strain myself too much because i've never really trained this heavy. Anyways, that's all i'm writing up for tonight i gotta get up at 4:15 AM tomorrow for work :eek:

[yzrider400f]

He also gets phucken peeled on not too much less than that. Looses weight easy, gains easy...what do you call that again?


Sick @ss genetics? :D

honestly i don't think my genetics are that sick ass.. except in my bi's LOL

[ChicagoBldr]

honestly i don't think my genetics are that sick ass.. Except in my bi's lol

It's funny, cuz it's true. :)

[NTT91]

honestly i don't think my genetics are that sick ass.. except in my bi's LOL

denial is not just a river in Egypt :D

[5Six]

honestly i don't think my genetics are that sick ass.. except in my bi's LOL

:rolleyes:

Solid numbers on the deads

[ygbodybuilder10]

hey vance how high are your carbs these days

[S.O.u.L.m.A.N]

denial is not just a river in Egypt :D

haha! I am going to start using this.

[TigerStealth]

honestly i don't think my genetics are that sick ass.. except in my bi's LOL


denial is not just a river in Egypt :D

guys dont forget Vance has been training for a long time, even though he is young he has many years of training under his built. So his genetics may be good or maybe he just has gotten great results from all his years training. I mean he is quite strong

[seb77]

you are very huge.

Can you give your vital stats?

[MrLJizzle]

you are very huge.

Can you give your vital stats?

da fu ck..

[yzrider400f]

hey vance how high are your carbs these days
macros are on this page


guys dont forget Vance has been training for a long time, even though he is young he has many years of training under his built. So his genetics may be good or maybe he just has gotten great results from all his years training. I mean he is quite strong

yep i'm not exactly new to this anymore..

[yzrider400f]

decided to hit squats for a high rep challenge tonight.
new PR was set at 315 x 25 reps

i probably could've gotten a couple more if my heart wasn't ready to blow out of my chest

[yzrider400f]

i have been very busy lately and haven't had much time or energy to update.. my moving job can be pretty laborious and I do have a question that I'd like some input on.

say i clock into work at 7:00 am and get to the job site at 8:00am and move everything/carry boxes for hours on end (some of which are very heavy and involve lots of stairs). I get home at like 6pm and would have time for 1 meal before hitting the gym. At this point is it a smart idea to take the rest of the day to rest or tough it out and get a workout in, even though strength/energy will suffer?

I've gone both ways, where I make up a scheduled workout day on a normally off day, but sometimes this will leave me with 3 or even 4 straight days off and then another 4-5 in a row lifting.

[5Six]

Best thing, I think is do as you're doing and listen to your body. It knows best. And just up your kcals a bit if you're losing weight and/or strength

Potentially not the best advice, but I found that's what works best for me

[ChicagoBldr]

i have been very busy lately and haven't had much time or energy to update.. my moving job can be pretty laborious and I do have a question that I'd like some input on.

say i clock into work at 7:00 am and get to the job site at 8:00am and move everything/carry boxes for hours on end (some of which are very heavy and involve lots of stairs). I get home at like 6pm and would have time for 1 meal before hitting the gym. At this point is it a smart idea to take the rest of the day to rest or tough it out and get a workout in, even though strength/energy will suffer?

I've gone both ways, where I make up a scheduled workout day on a normally off day, but sometimes this will leave me with 3 or even 4 straight days off and then another 4-5 in a row lifting.

Vance, there's so many things wrong with that situation, but there is a name for it: life. It sucks, having to get the job done can take way too long when all you want to do is lift, eat and sleep. I think the best thing to do is really learn how your body responds. If you get home and all you can do is eat and pass out, then you definitely should not be lifting. On the other hand, if you can muster enough strength to get through a decent workout, then something is better than nothing, right? I think you gotta try it both ways once in awhile, but, most importantly, don't stress about going 4 days off because that will add to your aggravation.

If you try out a night lifting after a long day and the next day at work you can't keep your eyes open and you are about to fall down the stairs with the heavy boxes, then it probably wasn't a great idea to do the workout the night before. Have you tried lifting prior to work? I know that is early, but sometimes it may be a better alternative.

I guess the bottom line is to listen to what your body is saying and go from there. Watch your weight and macros, experiment and don't get upset if you miss a day. Also, remember, walking up and down stairs carrying hella heavy stuff is also exercise.

[S.O.u.L.m.A.N]

I agree with what's been said. It really comes down to how fatigued you are after work. If you're busting your ass hard all day at work, what about just resting in the evenings and then workout friday night, and again on sat/sun? At least you could catch up on rest after the friday workout, and then you'd be well rested for sat/sun? This is me assuming you work days, mon-fri.

Furthermore, am I right in that you'll be returning to school soon? If so, and this job is only for a few more weeks, I wouldn't sweat it much at all if it's not something you need to adapt to on a more permanent basis.

[yzrider400f]

Best thing, I think is do as you're doing and listen to your body. It knows best. And just up your kcals a bit if you're losing weight and/or strength

Potentially not the best advice, but I found that's what works best for me

strength is still going up slowly but surely.. sometimes i do go after work and sometimes I don't.. depends on how intense the day was. Oh and you better believe i'll be having a good cheat meal after one of those days to get the kcals up. I've been able to keep my weight up but I have had to by eating a little more "crap"


Vance, there's so many things wrong with that situation, but there is a name for it: life. It sucks, having to get the job done can take way too long when all you want to do is lift, eat and sleep. I think the best thing to do is really learn how your body responds. If you get home and all you can do is eat and pass out, then you definitely should not be lifting. On the other hand, if you can muster enough strength to get through a decent workout, then something is better than nothing, right? I think you gotta try it both ways once in awhile, but, most importantly, don't stress about going 4 days off because that will add to your aggravation.

If you try out a night lifting after a long day and the next day at work you can't keep your eyes open and you are about to fall down the stairs with the heavy boxes, then it probably wasn't a great idea to do the workout the night before. Have you tried lifting prior to work? I know that is early, but sometimes it may be a better alternative.

I guess the bottom line is to listen to what your body is saying and go from there. Watch your weight and macros, experiment and don't get upset if you miss a day. Also, remember, walking up and down stairs carrying hella heavy stuff is also exercise.

I appreciate the post.. morning workouts are very tough for me and half the time would be cutting it very close to when I'd have to clock in. I'd have to wake up at like 3AM to be at the gym when it opens at 4. I'd honestly be useless at work after some 4am deadlifts or squats too lol. They close at 10 on week nights except friday.

I guess I'll just keep going off how I feel. I was also thinking cals-in/out type stuff. Like would i be better off skipping the gym and stuffing my face with extra kcals (dirtier foods) or hitting the gym and still having to eat clean so I don't barf while working out (and maybe not getting as many kcals)


I agree with what's been said. It really comes down to how fatigued you are after work. If you're busting your ass hard all day at work, what about just resting in the evenings and then workout friday night, and again on sat/sun? At least you could catch up on rest after the friday workout, and then you'd be well rested for sat/sun? This is me assuming you work days, mon-fri.

Furthermore, am I right in that you'll be returning to school soon? If so, and this job is only for a few more weeks, I wouldn't sweat it much at all if it's not something you need to adapt to on a more permanent basis.

yep I'll be going back to school in a few weeks and i can not wait in terms of being able to go back to a strict training schedule.. maybe i just need to relax over missing a scheduled training day or two.

[NTT91]

strength is still going up slowly but surely.. sometimes i do go after work and sometimes I don't.. depends on how intense the day was. Oh and you better believe i'll be having a good cheat meal after one of those days to get the kcals up. I've been able to keep my weight up but I have had to by eating a little more "crap"



I appreciate the post.. morning workouts are very tough for me and half the time would be cutting it very close to when I'd have to clock in. I'd have to wake up at like 3AM to be at the gym when it opens at 4. I'd honestly be useless at work after some 4am deadlifts or squats too lol. They close at 10 on week nights except friday.

I guess I'll just keep going off how I feel. I was also thinking cals-in/out type stuff. Like would i be better off skipping the gym and stuffing my face with extra kcals (dirtier foods) or hitting the gym and still having to eat clean so I don't barf while working out (and maybe not getting as many kcals)



yep I'll be going back to school in a few weeks and i can not wait in terms of being able to go back to a strict training schedule.. maybe i just need to relax over missing a scheduled training day or two.

Back to Golds?

[yzrider400f]

Back to Golds?

yeah buddeh :)

[bigboy15]

Been reading your journal for a while now, JACKED.

What does your split look like, I don't think I noticed it posted anywhere. I know you mentioned changing to 2x a week hypertrophy/strength. What was your routine like before, and after you made this change?

[yzrider400f]

Been reading your journal for a while now, JACKED.

What does your split look like, I don't think I noticed it posted anywhere. I know you mentioned changing to 2x a week hypertrophy/strength. What was your routine like before, and after you made this change?

thanks man.. i actually just did my first upper strength workout last night.

my split before was
2 days on 1 day off 2 days on 2 days off

day 1:
chest + tris

day 2:
back + shoulders

day 3:
legs

calves and abs thrown in mostly ever other workout but never both in the same workout. some days i'd go an extra day and just do calves abs and forearms.

[acm807]

waaaaait a sec..

whats this new routine!?

[yzrider400f]

why are barbell shoulder presses harder than DB shoulder presses?

[Rigit23]

why are barbell shoulder presses harder than DB shoulder presses?

Because YOU touch yourself at night

[Quelly]

Because YOU touch yourself at night

coincidentally the same reason you are getting hairy palms and going blind...the mom's tend to focus more on those side effects as opposed to the dumbell/barbell difficulties because they have more impact on impressionable 11-13 year olds...

[IndianForeigner]

I am so lost, lol

[yzrider400f]

finally getting settled in at school...
weight is in the 180 range on empty

lower power tonight included squats of 455x5 and 475x3.. also SLDL of 345x6

[Quelly]

finally getting settled in at school...
Weight is in the 180 range on empty

lower power tonight included squats of 455x5 and 475x3.. Also sldl of 345x6

strong!

[yzrider400f]

strong!

lean!

[Danwahoo]

why are barbell shoulder presses harder than DB shoulder presses?

regarding this and bench

i used to only bench and no dbs, heard dbs were better and never turned back until recently

i can throw around 100/110 (gym max) but struggle for repping 235+ on bb.

Can this be to my lack of doing it?

[yzrider400f]

lower power tonight..

squatted 500 x 4 reps on a third set. big PR of mine.. took me a while to find those 2.5lb plates but i wasn't about to have all those plates on without it actually being 500 :D This was with knee wraps so they help a little bit but still a definite PR

also SLDL with a step box for a deficit: 365 x 6

[yzrider400f]

regarding this and bench

i used to only bench and no dbs, heard dbs were better and never turned back until recently

i can throw around 100/110 (gym max) but struggle for repping 235+ on bb.

Can this be to my lack of doing it?

must be.. i can DB press more than I can shoulder press because DBs are all i've ever used

[NTT91]

lower power tonight..

squatted 500 x 4 reps on a third set. big PR of mine.. took me a while to find those 2.5lb plates but i wasn't about to have all those plates on without it actually being 500 :D This was with knee wraps so they help a little bit but still a definite PR

also SLDL with a step box for a deficit: 365 x 6

isnt it a pain trying to find those 2.5's? Theres only like 4 of them in the gym!

[yzrider400f]

isnt it a pain trying to find those 2.5's? Theres only like 4 of them in the gym!

i know.. it took a couple minutes lol

[ChicagoBldr]

i wasn't about to have all those plates on without it actually being 500 :D

I'm the same way. If it's gotta be a certain amount of weight, I gotta have it. Those 2.5's are necessary sometimes. :D Grats on the 500!

[Quelly]

lower power tonight..

squatted 500 x 4 reps on a third set. big PR of mine.. took me a while to find those 2.5lb plates but i wasn't about to have all those plates on without it actually being 500 :D This was with knee wraps so they help a little bit but still a definite PR

also SLDL with a step box for a deficit: 365 x 6

monster....nice job dude

[FATHER FLEX]

Wow

[yzrider400f]

I'm the same way. If it's gotta be a certain amount of weight, I gotta have it. Those 2.5's are necessary sometimes. :D Grats on the 500!

thanks man. it was funny when I was just warming up and someone asked me if i needed a spot lol


monster....nice job dude

thanks a lot man and good luck this weekend. i'll be checking in


Wow

if only my SLDL could get up to yours ;)

[julienpatey]

are you planning on competing this winter?

[ygbodybuilder10]

vance whats goin on man havent been thru here or talked to u in a while,

hope everything is going, traning life in genreal

[yzrider400f]

weight was 185 today, and i'm getting some hydrostatic weighing done tomorrow..

full body BIA has me at a %bf of 13% which would put me at about 160lbs of lean mass.. so 2% bodyfat (what i'd estimate my contest condition at) would put me at about 164.5lbs of lean mass if i lost no muscle during a cut. say i lose about 5 lbs of muscle and that would still have me at 160 for a contest weight.

Last preps I weighed in at about 148-149 for my shows so that's probably over 10lbs of muscle gained since then.


are you planning on competing this winter?
right now it looks like spring but i'm not dead set on anything.


vance whats goin on man havent been thru here or talked to u in a while,

hope everything is going, traning life in genreal

good man thanks..

[FATHER FLEX]

Offseason has been good to you!

[yzrider400f]

Offseason has been good to you!

and my tastebuds!

i just need not lose it all while prepping

[FATHER FLEX]

Speaking of which. Know when you will start dieting?

[yzrider400f]

Speaking of which. Know when you will start dieting?

huh? someone get me a dictionary.

we'll see what happens between now and then but probably January.
for now let me enjoy my pizza! :mad: probably gonna have nightmares tonight now :(

although i did have the good ol' contest prep dream the other night about showing up at the show and forgetting to shave and tan :eek:

[FATHER FLEX]

Friday night is still pizza night eh. If you do, you are a little tighter than last time, and last time you pretty much got shredded overnight. I can only imagine this time.

[MrSinister]

subbed
great journal man, looks like 2010 will be off the chart for you
Real nice strength too, 500lb reps on squats recently was insane!

[yzrider400f]

Friday night is still pizza night eh. If you do, you are a little tighter than last time, and last time you pretty much got shredded overnight. I can only imagine this time.

next time i'd be aiming to cut down a bit slower and eat more throughout the prep so it may take longer, but that's what it will take to insure I keep all that i've gained


subbed
great journal man, looks like 2010 will be off the chart for you
Real nice strength too, 500lb reps on squats recently was insane!

thanks man.. felt good to hit 500. there was a time that i never thought i'd be going over 4 plates:)

[theWolf247]

eat those cinnamon buns now bro:D

[MrSinister]

thanks man.. felt good to hit 500. there was a time that i never thought i'd be going over 4 plates:)

haha well u made a mockery of that, 2010 will probably bring 6 plates too along with the pro card :cool:
in for new leg pics !?? think the last ones i saw were a while ago and you were throwing around a lot less weight then :eek:

[yzrider400f]

eat those cinnamon buns now bro:D


haha well u made a mockery of that, 2010 will probably bring 6 plates too along with the pro card :cool:
in for new leg pics !?? think the last ones i saw were a while ago and you were throwing around a lot less weight then :eek:

6 plates? not if i start dieting in january or start using a squat suit lol. maybe next offseason ;)

we'll see about the pics man... the real unveiling will be when I am somewhat dieted down, because to be honest, my legs have been bigger than this. But when I say bigger, i mean fatter (but overall looked bigger). I'm pretty surprised how lean my legs are staying at 185lbs. seems like they've stayed leaner than in the past, even compared to the rest of my body. Could just be some weird perception though

[NTT91]

what show are you doing man?

[yzrider400f]

what show are you doing man?

the spirit of america probably.. you still going to gold's man? how come i have yet to meet you?

[NTT91]

the spirit of america probably.. you still going to gold's man? how come i have yet to meet you?

cool man where's that at? I wanna try and do a comp next summer and I'm looking for natty shows around here.

Ya man I still go to Gold's! But I'm always there during the afternoon and from what I've read you go at night a lot? Maybe one of these nights we can hit up a workout man.

[ChaseMans]

hey bro by any chance were you training at the golds in simi valley, like a month ago??

[yzrider400f]

First of all.. for those who don't know, I had osgood schlatters when I was younger. This is basically an inflammation of the patella tendon just below the knee cap that can make knee flexion painful. Well my right knee has been acting up the past month or so which is why i started using knee wraps. I have this "disease" in both knees and do have some permanent inflammation but my left knee has not been bothering me at all.

so this brings us to yesterday... i suffered an injury last night on the leg squat press machine.. had 10plates on each side. the latch on the leg press is very bouncy when you try to latch it in and it bounced in the off position as I tried to latch it in and lower the weight. Well the weight kept lowering without the latch and placed a lot of stress on my right knee as it crashed down on me. As far as I remember it came down on both legs pretty equally and I was able to push it back up without much immediate pain.

I didn't feel anything tear but did hear a popping noise (might've just been like a joint cracking thing). I was able to walk out of the gym without looking immobilized and could bend my knee to about 85? without pain. Woke up this morning and could barely bend my knee 10? before having pain.

Went to the hospital and got some x-rays done.. The immediate reaction was that there was no major tendon damage (at least it didn't snap off). They were, however, having trouble distinguishing between my osgood schlatters and whatever acute injury occurred. I'll be scheduling an orthopedic appt this week to get it checked out further, but it looks like I wont be squatting 500 again for a while :( I am very upset and disappointed right now but I'm trying not to think too far into it and take things 1 day at a time

[MrSinister]

ah shattering mate... nothing worse than when you have such good momentum and an injury flares up. Hopefully its nothing more serious and you can sleep it off in the coming weeks.
you will still at least be able to train upper body in the mean time right??

[TigerStealth]

First of all.. for those who don't know, I had osgood schlatters when I was younger. This is basically an inflammation of the patella tendon just below the knee cap that can make knee flexion painful. Well my right knee has been acting up the past month or so which is why i started using knee wraps. I have this "disease" in both knees and do have some permanent inflammation but my left knee has not been bothering me at all.

so this brings us to yesterday... i suffered an injury last night on the leg squat press machine.. had 10plates on each side. the latch on the leg press is very bouncy when you try to latch it in and it bounced in the off position as I tried to latch it in and lower the weight. Well the weight kept lowering without the latch and placed a lot of stress on my right knee as it crashed down on me. As far as I remember it came down on both legs pretty equally and I was able to push it back up without much immediate pain.

I didn't feel anything tear but did hear a popping noise (might've just been like a joint cracking thing). I was able to walk out of the gym without looking immobilized and could bend my knee to about 85? without pain. Woke up this morning and could barely bend my knee 10? before having pain.

Went to the hospital and got some x-rays done.. The immediate reaction was that there was no major tendon damage (at least it didn't snap off). They were, however, having trouble distinguishing between my osgood schlatters and whatever acute injury occurred. I'll be scheduling an orthopedic appt this week to get it checked out further, but it looks like I wont be squatting 500 again for a while :( I am very upset and disappointed right now but I'm trying not to think too far into it and take things 1 day at a time

damn Vance I'm really sorry to hear that. I hope everything goes well with the ortho.

[ChaseMans]

First of all.. for those who don't know, I had osgood schlatters when I was younger. This is basically an inflammation of the patella tendon just below the knee cap that can make knee flexion painful. Well my right knee has been acting up the past month or so which is why i started using knee wraps. I have this "disease" in both knees and do have some permanent inflammation but my left knee has not been bothering me at all.

so this brings us to yesterday... i suffered an injury last night on the leg squat press machine.. had 10plates on each side. the latch on the leg press is very bouncy when you try to latch it in and it bounced in the off position as I tried to latch it in and lower the weight. Well the weight kept lowering without the latch and placed a lot of stress on my right knee as it crashed down on me. As far as I remember it came down on both legs pretty equally and I was able to push it back up without much immediate pain.

I didn't feel anything tear but did hear a popping noise (might've just been like a joint cracking thing). I was able to walk out of the gym without looking immobilized and could bend my knee to about 85? without pain. Woke up this morning and could barely bend my knee 10? before having pain.

Went to the hospital and got some x-rays done.. The immediate reaction was that there was no major tendon damage (at least it didn't snap off). They were, however, having trouble distinguishing between my osgood schlatters and whatever acute injury occurred. I'll be scheduling an orthopedic appt this week to get it checked out further, but it looks like I wont be squatting 500 again for a while :( I am very upset and disappointed right now but I'm trying not to think too far into it and take things 1 day at a time


Sorry to hear the bad news bro, just take it easy on the knees and hopefully it will heal up soon


hey bro by any chance were you training at the golds in simi valley, like a month ago??

?

[yzrider400f]

ah shattering mate... nothing worse than when you have such good momentum and an injury flares up. Hopefully its nothing more serious and you can sleep it off in the coming weeks.
you will still at least be able to train upper body in the mean time right??
yes i will be able to train upper body.. i'm hoping this is something that will pass in a few weeks


damn Vance I'm really sorry to hear that. I hope everything goes well with the ortho.
thanks man


Sorry to hear the bad news bro, just take it easy on the knees and hopefully it will heal up soon
thats what im hoping for and no i dont even know where simi valley is

[MrLJizzle]

yes i will be able to train upper body.. i'm hoping this is something that will pass in a few weeks


thanks man


thats what im hoping for and no i dont even know where simi valley is

Damn bro, that sucks.
Don't let it bring you down. Take it easy on legs for a while i guess, don't wanna make it worse.

[theWolf247]

I'm really sorry to hear about the injury bro, just stick to it and it will come together in time.

[NTT91]

ya I use that machine all the time and it is sketchy as hell trying to latch it when youre fatigued. Best wishes for a speedy recovery man.

[yzrider400f]

Damn bro, that sucks.
Don't let it bring you down. Take it easy on legs for a while i guess, don't wanna make it worse.

it does but i'm just ognna think about it 1 day at a time or else i will be beating myself up


I'm really sorry to hear about the injury bro, just stick to it and it will come together in time.

thanks wolf


ya I use that machine all the time and it is sketchy as hell trying to latch it when youre fatigued. Best wishes for a speedy recovery man.

glad i'm not the only one who thinks it's a little ****ty to latch...

[yzrider400f]

turns out it's a partial tear of the patella tendon.. 6-8 weeks until I can start using some light poundages.. at this point I can't see myself competing in the spring

[S.O.u.L.m.A.N]

Crap man I'm really sorry to hear that and I'm sure you're bummed about it too. I guess there's not much else to be done about it so just be aware of what you need to do for it to recover properly and do that. If you have to miss the Spring show, so be it. You've got all the time in the world to enter other shows.

Who knows though, you still could make this one. Even if you can't get in any more heavy leg workouts for awhile, we all know your legs are big and strong already. I bet you'd still look damn good in the Spring, even with this bump on the road you'll have dealt with. It's not like your leg muscles are going to disappear overnight.

[FATHER FLEX]

Damn...I know it feels like a ton of bricks falling on you, but you know that in the long run, you will be better. It just the whole process of healing, and waiting that are going to be rough. Sorry to hear Vance, but that head of yours is on tight, and that will come in handy.

[ChicagoBldr]

So sorry, man. :(

[yzrider400f]

Crap man I'm really sorry to hear that and I'm sure you're bummed about it too. I guess there's not much else to be done about it so just be aware of what you need to do for it to recover properly and do that. If you have to miss the Spring show, so be it. You've got all the time in the world to enter other shows.

Who knows though, you still could make this one. Even if you can't get in any more heavy leg workouts for awhile, we all know your legs are big and strong already. I bet you'd still look damn good in the Spring, even with this bump on the road you'll have dealt with. It's not like your leg muscles are going to disappear overnight.

thanks for the words soul.. i wont be competing in the spring because I know I wont be able to be at my best.. I don't want to settle for anything less than that


Damn...I know it feels like a ton of bricks falling on you, but you know that in the long run, you will be better. It just the whole process of healing, and waiting that are going to be rough. Sorry to hear Vance, but that head of yours is on tight, and that will come in handy.

earth shattering for me right now. can't imagine how layne felt with his pec tear, but look at him now. definitely will be a new means of inspiration for me. I wonder if it would be wise to train my good leg, maybe just for maintenance?


So sorry, man. :(

appreciate it

[S.O.u.L.m.A.N]

thanks for the words soul.. i wont be competing in the spring because I know I wont be able to be at my best.. I don't want to settle for anything less than that

Perhaps, but you could still come in at your best, given the situation.

[FATHER FLEX]

Train your good side, your bad side will actually benefit some from this. Tension of the bed leg from time to time throughout the day helps as well. Also, given the fact that your hobby involves breaking down, and building up, and your age. I would not be surprised if you healed a little quicker than most.

[ygbodybuilder10]

sorry to hear about the partial tear, it just reminds me that none of us are untouchable from a injury

[Adrenaline690]

hey bro, just wanna say I've always lurked through here, never posted but was following.

You have amazing potential, and the age on your side is the best thing.

Just want to also say I kinda know what your going through, just got diagnosed with a labrum tear in my shoulder and been dealing with some re-occuring knee issues the past few months, right before I was about to start prepping for my first show.

Looking back at Layne is a good idea that no matter what you put your mind to, that dedication will never let anything stand in the way, you will always get right back up.

Stay strong bro

[MrSinister]

turns out it's a partial tear of the patella tendon.. 6-8 weeks until I can start using some light poundages.. at this point I can't see myself competing in the spring

see how u go mate... from the pics i seen your legs are mental and if you can even maintain what you had to that coming contest then you're already going to have a big weapon.. let alone what you could bring with your upper body

[TigerStealth]

sorry to hear about the tear Vance, but i have no doubt you will come back better then ever.

[yzrider400f]

Perhaps, but you could still come in at your best, given the situation.

we'll see what happens


Train your good side, your bad side will actually benefit some from this. Tension of the bed leg from time to time throughout the day helps as well. Also, given the fact that your hobby involves breaking down, and building up, and your age. I would not be surprised if you healed a little quicker than most.

I've been training the good leg still.. not going crazy with it though. I have done some occluded leg extensions with my bad leg with a very small range of motion without any weight.. was definitely able to get a pump going. hoping doing this a few times a week will help


sorry to hear about the partial tear, it just reminds me that none of us are untouchable from a injury

definitely


hey bro, just wanna say I've always lurked through here, never posted but was following.

You have amazing potential, and the age on your side is the best thing.

Just want to also say I kinda know what your going through, just got diagnosed with a labrum tear in my shoulder and been dealing with some re-occuring knee issues the past few months, right before I was about to start prepping for my first show.

Looking back at Layne is a good idea that no matter what you put your mind to, that dedication will never let anything stand in the way, you will always get right back up.

Stay strong bro

thanks for posting.. re-occuring injuries are the absolute worst man.. I pulled my quad like 10 weeks out from my first show and wasn't able to train it until about 4 weeks out but i still managed to do the show. Good luck with it though


see how u go mate... from the pics i seen your legs are mental and if you can even maintain what you had to that coming contest then you're already going to have a big weapon.. let alone what you could bring with your upper body

maintaining will be hard over the course of 2 months, but no doubt i'll be doing whatever I can to do so... I'm very weary of re-injury though, very important to take it slow


sorry to hear about the tear Vance, but i have no doubt you will come back better then ever.

thanks man.. my ROM is getting better every day.. i think in about 2 weeks, if things keep healing like they are, I may have full ROM without any pain. It'll be a little longer before I'll be able to place a load on it though. Seems like it's healing at a pretty good rate. A week ago I could bend it about 5 degrees before pain and now i'd say I'm at 75 degrees

[MrLJizzle]

How is the progress so far?

[yzrider400f]

How is the progress so far?

check my last post

[devo09]

occluded walking might be a good idea. Serious

[yzrider400f]

occluded walking might be a good idea. Serious

i think i get more out of the leg extension but yeah i might be able to try that too...
i can pretty much walk normally now where as like 5 days ago I had a peg leg.

I've been taking 9 servings a day of this collagen supplement as well.. hopefully it is helping out

[dpaul4553]

i think i get more out of the leg extension but yeah i might be able to try that too...
i can pretty much walk normally now where as like 5 days ago I had a peg leg.

I've been taking 9 servings a day of this collagen supplement as well.. hopefully it is helping out

Just curious how your leg is doing. Did the collagen help?

[NTT91]

Nice finally meeting you today man. Maybe one of these nights we can hit up a workout.

[julienpatey]

any update on how you're doing, how's the training?

[yzrider400f]

Just curious how your leg is doing. Did the collagen help?

hard to tell since I don't have a control.. but it's healing well


any update on how you're doing, how's the training?

thanks for checking in.. things are coming along, not as fast as I want but at the same time I'm taking it slow. I was able to squat 300lbs without any knee pain on the free motion squat machine (http://www.gulfharbour.net/club/images/squat.jpg) last night. Granted, I definitely couldn't barbell squat 300 without pain but I'm getting there. It's kinda tough because I want my knee to rest as much as possible but at the same time I want to minimize atrophy as much as possible, which means working at the knee

[MrSinister]

hard to tell since I don't have a control.. but it's healing well



thanks for checking in.. things are coming along, not as fast as I want but at the same time I'm taking it slow. I was able to squat 300lbs without any knee pain on the free motion squat machine (http://www.gulfharbour.net/club/images/squat.jpg) last night. Granted, I definitely couldn't barbell squat 300 without pain but I'm getting there. It's kinda tough because I want my knee to rest as much as possible but at the same time I want to minimize atrophy as much as possible, which means working at the knee

its a start mate, hope it gets healthy real fast, and hey at least you can do some leg work.. youll be warming up with 300lbs squats soon :cool:

[ChicagoBldr]

Glad to hear you're healing. You'll be back to 300lb free weight squats soon enough! :D

[yzrider400f]

I think i'm going to start deadlifting until I feel like I can squat heavy again... I probably can start going heavier on squats but i feel deadlifting is safer at this point. I haven't done any heavy squats or deads for a while but i still managed to get 405x8 on a third set the other day on deadlifts. Things are starting to turn around and training will be at full speed very soon.

[Adrenaline690]

I think i'm going to start deadlifting until I feel like I can squat heavy again... I probably can start going heavier on squats but i feel deadlifting is safer at this point. I haven't done any heavy squats or deads for a while but i still managed to get 405x8 on a third set the other day on deadlifts. Things are starting to turn around and training will be at full speed very soon.

good to hear bro

hows the knee feeling these days?

[yzrider400f]

good to hear bro

hows the knee feeling these days?

probably about 90%.. i don't have any pain in it unless it's under a good amount of stress

[theWolf247]

Went to cinnabun the other day :D before squats too

[TheSuccessful1]

I've been looking at your contest pictures and your conditioning blew everyone else away. It's definitely something to shoot for. Are you going to start logging your workouts again?

[yzrider400f]

315lb squats today without any pain (no atg though lol)

FINALLY!

hopefully in another couple months it will be 100%. it's in the chronic, slow healing stage, unfortunately. Strength on squats is definitely obliterated (did 315 for 10, not max effort but damn, i used to get like 25?)

[yzrider400f]

Went to cinnabun the other day :D before squats too

omg i would've seen my cinnabon twice if i did that


I've been looking at your contest pictures and your conditioning blew everyone else away. It's definitely something to shoot for. Are you going to start logging your workouts again?

thanks man, bet you didnt even get to see the glute pics ;)

[ChicagoBldr]

Grats on the squats! Glad to hear you're healing. Recovery sucks but it's necessary so you avoid issues in the future. Keep it up! :)

[yzrider400f]

lets play guess the injured knee

http://i46.tinypic.com/34pl45t.jpg

anyways... pretty much fully bulked here. I've been putting off the mini cut because i've been scared to go into any deficit while not being able to properly train my injured leg. Probably do one in about a month now that I can squat again

[BaFtub]

Your phucking biceps are insanity. Shoulders and chest have came up a GREAT deal . Just when I think Im catchin you somewhat BOOM protein everywhere Vance. >[

PS your leg doesnt detract from the physique at all.

[yzrider400f]

Your phucking biceps are insanity. Shoulders and chest have came up a GREAT deal . Just when I think Im catchin you somewhat BOOM protein everywhere Vance. >[

PS your leg doesnt detract from the physique at all.

it's my right leg... or left if you're looking at the pic.

chest has come up thanks for noticing

[FATHER FLEX]

it's my right leg... or left if you're looking at the pic.

chest has come up thanks for noticing

Your right? Weird lighting, but regardless not bad at all. Could have been much worse, I have seen much worse. One thing about legs, is they don't waste away like other body parts. So long as you can walk on them of course.

You have been holding out on us! HUGE bro.

[yzrider400f]

Your right? Weird lighting, but regardless not bad at all. Could have been much worse, I have seen much worse. One thing about legs, is they don't waste away like other body parts. So long as you can walk on them of course.

You have been holding out on us! HUGE bro.

yea my right. the one that looks better haha

i've heard that quads actually atrophy faster than most other muscles?

anyways.. legs usually look smaller in offseason anyway. come contest time they get in more proportion with the rest. i feel fatter than a tub of cinnabons after lookin at your mini cut :(

anyways, this looked like a fat person's arm and made me lol so i had to post it:

http://i45.tinypic.com/2ihmj49.jpg

[FATHER FLEX]

That picture is too funny! LOL

I thought it was body parts that didn't get much use throughout the day, for example chest. Upper body lifts going up? Is next times prep going to be a bit longer, and less aggressive?

[yzrider400f]

That picture is too funny! LOL

I thought it was body parts that didn't get much use throughout the day, for example chest. Upper body lifts going up? Is next times prep going to be a bit longer, and less aggressive?

yea my upper lifts have gone up, not hugely but yes. next prep will be longer and with MORE kcals. At the same time i'm not going crazy long with 24+ weeks of dieting but I'll probably give myself 16-18 weeks. Mental stability is going to be a huge focus this next time around (aka not talk/think about food every second of every day :o)

[adamrochester]

looking masss bro ;)

[BigAnf]

http://www.simplyshredded.com/the-best-physiques-on-the-misc-of-2010.html

goodluck

[julienpatey]

http://www.simplyshredded.com/the-best-physiques-on-the-misc-of-2010.html

goodluck


Ok I voted for you, but to be honest I was hesitating, but I went with age and overal body and it's clear that combining both none of the guys have achieved as much as you have taking into account that some had more years to be where they're now.

[julienpatey]

yea my upper lifts have gone up, not hugely but yes. next prep will be longer and with MORE kcals. At the same time i'm not going crazy long with 24+ weeks of dieting but I'll probably give myself 16-18 weeks. Mental stability is going to be a huge focus this next time around (aka not talk/think about food every second of every day :o)

You already have choose when and where you're going to compete, or not jsut yet?

Also where's your healing process at?

[yzrider400f]

looking masss bro ;)

thanks


http://www.simplyshredded.com/the-best-physiques-on-the-misc-of-2010.html

goodluck

losin by a mile lol


You already have choose when and where you're going to compete, or not jsut yet?

Also where's your healing process at?

fall of 2010 is where my sights are. healing process.. probably another 3-4 months until it's FULLY healed. like that last 10-15% takes forever to heal with this type of injury. I'm still kinda taking it cautious with the leg training (squatting relatively light). I probably have more strength in me than I realize but at this point the second I start to feel moderate discomfort I back off.

the other day I got 315 x 15 with a few more left in me. This was without my little knee brace too. I've gone up to 375 with the brace, however. 405 (and 500 LOL) is just a memory for now, but my strength feels better with each week I squat

[yzrider400f]

oh guys and i'm pretty much just ending a 2 week mini cut (may go 2.5 weeks though).

went from 189 to 184lbs. would like to get down to 180 but maybe after another 2 week bulk. I want to start my prep off leaner than I've ever started

[ChicagoBldr]

Keep us posted, Vance. Looking forward to your prep journal.

[TheSuccessful1]

How many weeks do you plan on prepping and what competition do you have in mind?

[S.O.u.L.m.A.N]

Glad to hear all is going well with the recovery Vance. That avatar is sick too. Your biceps are out of this world.

[yzrider400f]

Keep us posted, Vance. Looking forward to your prep journal.
k


How many weeks do you plan on prepping and what competition do you have in mind?
around 16+ weeks, whatever PQ's are around october


Glad to hear all is going well with the recovery Vance. That avatar is sick too. Your biceps are out of this world.

thanks bro

[IluvAmusement]

what was your competition weight? Any advice on building that epic biceps peak?

[yzrider400f]

what was your competition weight? Any advice on building that epic biceps peak?

150lbs +-1-2

Real talk:
bicep peak is genetic, all you can do is make the muscles bigger or smaller. You can't change your origins/insertions. The more muscle you have the bigger the peak will look. It's as simple as that. Are specific exercises better than others? Maybe, but each person may respond a little different for each. The only thing I feel I can emphasize to you as proper advice is technique and form. It's not necessarily WHAT you do, but HOW you do it.

Don't be afraid to train them 2-maybe3 times a week if they are "lagging." I wouldn't be going to failure if you're frequency is this high, however.

[yzrider400f]

found a few old 2008 NEClassic pics so decided to post em up for some memorabilia. I actually have never seen these before. I'll tell ya, looking at competition photos really lights a fire under your ass

http://i47.tinypic.com/jiccp4.jpg

http://i45.tinypic.com/2po1jkg.jpg

http://i50.tinypic.com/dma61e.jpg

http://i47.tinypic.com/33tq834.jpg

http://i46.tinypic.com/502vqx.jpg

[S.O.u.L.m.A.N]

So who won between you and that guy lol.

[IluvAmusement]

150lbs +-1-2

Real talk:
bicep peak is genetic, all you can do is make the muscles bigger or smaller. You can't change your origins/insertions. The more muscle you have the bigger the peak will look. It's as simple as that. Are specific exercises better than others? Maybe, but each person may respond a little different for each. The only thing I feel I can emphasize to you as proper advice is technique and form. It's not necessarily WHAT you do, but HOW you do it.

Don't be afraid to train them 2-maybe3 times a week if they are "lagging." I wouldn't be going to failure if you're frequency is this high, however.

When you do curls do you use a twisting motion?

Is your profile pic with a pump?

How big are your arms unpumped?

Thanks

[yzrider400f]

So who won between you and that guy lol.

that's actually rigit23


When you do curls do you use a twisting motion?

Is your profile pic with a pump?

How big are your arms unpumped?

Thanks

I don't remember if it was with a pump or not. That was at a contest and I think it was after I had been on stage. offseason really cold they are 17.5 pump = 18 maybe a little over. haven't really measured and don't really care about what the tape says, moreso what the mirror does

[yzrider400f]

guise i still am training if you forgot LOL

Romanian deadlifts I got 405x5 today on a third set. First time I went up to 4 plates on those.

also i'm doing occlusion (kaatsu) once a week for my injured leg (extensions). I feel like this has really really helped get a lot of shape back into my quad

oh yeah and i'm on a mini-cut down to 180.. I was at 190 mini cutted down to 184, bulked for another 4 weeks up to 187, and now i'm gonna get down to 180. Thinking about doing this a few more times until I get to 170 (with shows in mind). It's SO much easier to cut down like this and then have a break. Plan is to eventually coast down to a low bf% before a prep

[S.O.u.L.m.A.N]

Do you do all your own meal plans for off season and contest prep? Have you always?

[yzrider400f]

Do you do all your own meal plans for off season and contest prep? Have you always?

yeah except layne helped me out for the last couple weeks going into 2 shows in 2008

[bwelch1985]

oh yeah and i'm on a mini-cut down to 180.. I was at 190 mini cutted down to 184, bulked for another 4 weeks up to 187, and now i'm gonna get down to 180. Thinking about doing this a few more times until I get to 170 (with shows in mind). It's SO much easier to cut down like this and then have a break. Plan is to eventually coast down to a low bf% before a prep

love it. i'll be stealing this strategy in 2011.

how many weeks will you give yourself to get in stage condition from 170?

edit: dammit...gotta read before I post! lol....16+ weeks I see.

[yzrider400f]

love it. i'll be stealing this strategy in 2011.

how many weeks will you give yourself to get in stage condition from 170?

edit: dammit...gotta read before I post! lol....16+ weeks I see.

depends on where I'm at. if i'm sitting pretty at 170, I may have only 15lbs to lose and would probably top my past contest seasons conditioning. If that's the case, 12 weeks would be plenty for me

[trey22]

depends on where i'm at. If i'm sitting pretty at 170, i may have only 15lbs to lose and would probably top my past contest seasons conditioning. If that's the case, 12 weeks would be plenty for me

what are you doing to cut. Monitoring food or food and cardio? And how much cardio. You look pretty lean already. Just curious as to what you do. One or two guys i know say they dont do cardio. Its all in diet and how they workout when they cut.

I bulked up to 195. Usually im 175. So far ive lost 5lbs on food changes alone in two weeks. But seems like belly fat aint goin nowhere and my damn stomach expands anytime i drink ro eat anything. Its like i got a preg belly. Lol

[yzrider400f]

what are you doing to cut. Monitoring food or food and cardio? And how much cardio. You look pretty lean already. Just curious as to what you do. One or two guys i know say they dont do cardio. Its all in diet and how they workout when they cut.

I bulked up to 195. Usually im 175. So far ive lost 5lbs on food changes alone in two weeks. But seems like belly fat aint goin nowhere and my damn stomach expands anytime i drink ro eat anything. Its like i got a preg belly. Lol

cutting is simple.. expend more kcalories than you consume. how you go about doing that is your choice. I slightly lowered my kcalories, skipped having my weekly (actually 2 times a week) cheat meals, and added some cardio (low, mod, and high intensity, depending on the day etc)

[trey22]

cutting is simple.. expend more kcalories than you consume. how you go about doing that is your choice. I slightly lowered my kcalories, skipped having my weekly (actually 2 times a week) cheat meals, and added some cardio (low, mod, and high intensity, depending on the day etc)

yeh i know that. im gonna do some research to see why belly fat stays on longer than other body parts. i think thats where i hold my water.

[patroclus32]

how's your training going?

[yzrider400f]

good but it has been tough the past couple weeks due to my lyme resurfacing... I'm starting a deload today (never done one and my body is due for it) for my upper body.

Legs are starting to improve again. I've noticed some differences in the mirror the past couple weeks

[dpaul4553]

good but it has been tough the past couple weeks due to my lyme resurfacing... I'm starting a deload today (never done one and my body is due for it) for my upper body.

Legs are starting to improve again. I've noticed some differences in the mirror the past couple weeks

I didn't realize that Lyme could resurface. Good luck dealing with that again. How's the deload going?

[yzrider400f]

I didn't realize that Lyme could resurface. Good luck dealing with that again. How's the deload going?

deload is nice.. been on it for a about a week now and i think i'll do another. 1 week just doesn't seem like enough.

yeah, lyme is always is in you and you will always test positive for it. Mostly lies dormant but can become active again i guess. luckily i was able to get some doxycycline. mostly was just experiencing a chronic fatigue from it this time around. this was the first time it's come back

[yzrider400f]

few updated pics at 180lbs
still feelin a bit tubby but definitely feeling a little leaner

http://i43.tinypic.com/s58brc.jpg

http://i39.tinypic.com/295pm3o.jpg

[MrSinister]

looking great man, arms and hammies especially are looking awesome

[WhiteFiberz]

Hams are sick!

[dpaul4553]

few updated pics at 180lbs
still feelin a bit tubby but definitely feeling a little leaner



I'd say that your strategy of the mini-bulks/cuts is working very well. Nice size gain, you may be feeling a little "tubby" but your gains are solid. Keep up the great work!

[julienpatey]

For someone who wouldn't train his legs properly for the past few months, they still look very good. It really shows how you never neglected them.

[yzrider400f]

looking great man, arms and hammies especially are looking awesome

hamstrings were definitely a point i wanted to bring up.. RDLs have helped


Hams are sick!

:D


I'd say that your strategy of the mini-bulks/cuts is working very well. Nice size gain, you may be feeling a little "tubby" but your gains are solid. Keep up the great work!

thanks paul


For someone who wouldn't train his legs properly for the past few months, they still look very good. It really shows how you never neglected them.

thanks man they were never fully neglected, just volume went down.. kaatsu training has helped a lot

[BaFtub]

wut up fellow J Lo bretheren

[yzrider400f]

wut up fellow J Lo bretheren

u tryin to say i got dat ass?

[BaFtub]

u tryin to say i got dat ass?

yea cuzzzz lemme clap dem cheeks

[julienpatey]

For someone who wouldn't train his legs properly for the past few months, they still look very good. It really shows how you never neglected them.


Sorry I meant couldn't, since you got injured. Wouldn't surely isn't the word since you never neglected them.

[julienpatey]

http://www.youtube.com/watch?v=RX0UxahTDEs


Really impressive !

[yzrider400f]

http://www.youtube.com/watch?v=RX0UxahTDEs


Really impressive !

first time i've seen that thanks for posting it.

damn my chest has really improved since that (nov. 2008)

[bwelch1985]

http://www.youtube.com/watch?v=RX0UxahTDEs


pshhhh....gotta be synthol. (yes mad)

[mikez]

productive offseason for sure. legs look thick as hell.

[S.O.u.L.m.A.N]

That youtube link is great. Can't wait to see you compete again Vance.

[dpaul4553]

Okay, I had to go look at the Youtube video too. All I can say is that your arms are even more impressive in action than in still photos. Mother Nature sure did bless you in the bicep peak department and you've taken full advantage of that gift (this is coming from a guy who would like a pronounced peak but seems to have a "football" shape...sigh).

I agree your chest has improved as well. Keep up the great work as always!

[yzrider400f]

pshhhh....gotta be synthol. (yes mad)

;)

that vid was probably the biggest bicep workout I've had in 4 years


productive offseason for sure. legs look thick as hell.

yo mike! long time no talk man i remember you from the '08 prep we both went through.. anything new?


That youtube link is great. Can't wait to see you compete again Vance.

thanks i cant wait to do it all over again when the time is right


Okay, I had to go look at the Youtube video too. All I can say is that your arms are even more impressive in action than in still photos. Mother Nature sure did bless you in the bicep peak department and you've taken full advantage of that gift (this is coming from a guy who would like a pronounced peak but seems to have a "football" shape...sigh).

I agree your chest has improved as well. Keep up the great work as always!

thanka brudda.. peak isn't everything though! some dudes look great with a good deal of bicep mass even without a peak, levrone comes to mind

[yzrider400f]

few pics from tonight.

injured leg forward (my right leg but this was in a mirror so it looks like my left) :
http://i44.tinypic.com/vy41th.jpg

http://i42.tinypic.com/waofwj.jpg

http://i41.tinypic.com/hs2dc2.jpg

http://i42.tinypic.com/2qmnu4x.jpg

legs needing some work (quads mostly) but i'm hoping half of what I'm seeing is just cause i'm offseason. they tend to illude to a bigger size when i get leaner, but to what extent i'm unsure of. i feel like the only thing that's gunna make these puppies grow is heavy bb squats (the one thing i've been trying to avoid). Maybe some occluded leg presses are in order?

[NTT91]

youre looking great bro. You're injured leg still looks great too. Keep doing what youre doing.

[yzrider400f]

youre looking great bro. You're injured leg still looks great too. Keep doing what youre doing.

i favor posing on my injured leg which is why it looks a bit better than my left in some shots... i dont even mean to half the time. thanks bro hows your training going down at golds? I moved to concord so I haven't been going there as much but I still pop in from time to time. was going to join the golds here but they want $50 a month LOL

[bwelch1985]

that bdb is absolute natural pro quality. insane thickness and imo perfect offseason conditioning.

doing sh*t right ITT.

[thepacman]

Always a fan Vance, only a matter of time till you get that pro card. Noticeable improvements from last year. Shoulders came up, lat width, back thickness. Honestly your quad size/sweep are looking really good to me, I don't see much if any proportion problems to your upper body. Arms are still freaky massive and your chest/upper chest can always come up a tad to try and match your shoulder/arm size. But a heck of an off season, can't wait to see you diet down, everything is going to look that much bigger.

[yzrider400f]

Always a fan Vance, only a matter of time till you get that pro card. Noticeable improvements from last year. Shoulders came up, lat width, back thickness. Honestly your quad size/sweep are looking really good to me, I don't see much if any proportion problems to your upper body. Arms are still freaky massive and your chest/upper chest can always come up a tad to try and match your shoulder/arm size. But a heck of an off season, can't wait to see you diet down, everything is going to look that much bigger.

thanks brudda.. lookin good in that avi cot dayme

chest is tough for me because it's not so great structurally (high pecs? lol)... combine that with my shoulders and arms and, well, it looks small in comparison. if there is one thing that has come up this offseason though, it was my chest. Sometimes it can be pretty hard to see on yourself which parts have improved because it's such a slow process, but i feel like chest was one of those that I SAW improvement on this season. That and lats are probably the two that seem to have improved on me. But I feel like most progress is seen on the side shots (for chest). I've been switching to more pressing movements (where I had always done more flies) and I feel like that helps a bit, although it's tough on the shoulders. appreciate your critique man

[yzrider400f]

that bdb is absolute natural pro quality. insane thickness and imo perfect offseason conditioning.

doing sh*t right ITT.

:o

we'll see about that pro quality stuff when the time comes. for now, pro quality WORKOUTS is where my focus is.

Just like layne autographed on a pic for me "Vance, you are a future pro! Train like ONE!" -I stare at this everyday right here on my computer desk.

thanks bro

[MHurricane]

in the off-season, what does your b.f. get up to?

[yzrider400f]

in the off-season, what does your b.f. get up to?

you tell me... 12-13%?

[NTT91]

i favor posing on my injured leg which is why it looks a bit better than my left in some shots... i dont even mean to half the time. thanks bro hows your training going down at golds? I moved to concord so I haven't been going there as much but I still pop in from time to time. was going to join the golds here but they want $50 a month LOL

Training is going good man. Got a little trap injury right now so I've been off for the past week, but I'll be back soon hopefully. And damn, 50 a month? :eek:

[malfee]

damn d00d, looking fantastic. i just came off a 3 month cut, and i'm on track to do small bulks and cuts like yourself. looks like it worked out for you.

[FATHER FLEX]

You kept yourself in some GREAT shape! Dieting will be much easier this time, not that you didn't make it seem easy last time.

[julienpatey]

Great pics, we sure can see ur body changing, slowly but surely. Keep up the good work.

[yzrider400f]

Training is going good man. Got a little trap injury right now so I've been off for the past week, but I'll be back soon hopefully. And damn, 50 a month? :eek:

let 'er heal nice.. bbing is a marathon not a sprint


damn d00d, looking fantastic. i just came off a 3 month cut, and i'm on track to do small bulks and cuts like yourself. looks like it worked out for you.

thanks man.. seems to work nice to shed 8-10lbs of fat but doing a couple bulking cycles between the fat loss. easy to keep sane :)


You kept yourself in some GREAT shape! Dieting will be much easier this time, not that you didn't make it seem easy last time.

did it really seem easy? i thought i lost my marbles at about 7 weeks out :o


Great pics, we sure can see ur body changing, slowly but surely. Keep up the good work.
thanks

[djo90]

Very impressive man, I'm new to the boards but I can see you've done a ton of hard work. Nice.

I like your split, and how one bodypart never goes for more than 5 days before it gets worked again. I was trying to figure out how to make a split that hits every bodypart more often than my once-a-week routine, so I hope you don't mind if I snag this one >.< Have to tweak it a bit, gotta fit those biceps in :P

Quick question, do you use about the same routine when you're cutting as you do when you're bulking?

[MHurricane]

Very impressive man, I'm new to the boards but I can see you've done a ton of hard work. Nice.

I like your split, and how one bodypart never goes for more than 5 days before it gets worked again. I was trying to figure out how to make a split that hits every bodypart more often than my once-a-week routine, so I hope you don't mind if I snag this one >.< Have to tweak it a bit, gotta fit those biceps in :P

Quick question, do you use about the same routine when you're cutting as you do when you're bulking?

How far out are you in your avi? Or, is that an off-season pic?

[yzrider400f]

how do you guys feel about traditional deadlifts on leg days? I've always done them for back because they always made my back much more DOMS'd than my legs.

Now, since I'm still avoiding heavy squats, I'm thinking of doing deads. They don't really bug my knee at all compared to squats so it seems like a good option



Quick question, do you use about the same routine when you're cutting as you do when you're bulking?

basically, yes. The only difference would be adding HIIT days where needed and pushing the workout to the next available day. Also, probably cut down on # of sets for leg days because of the HIIT being a strong leg stimulus

[yzrider400f]

deadlifts: 445 x 4 pretty easily on a third set

not bad for not doing these for a few months

then hit up some glute ham raises on the smith machine

followed by hell on earth: vascular occlusion training for my right quad. did 4 sets, unwrapped, rested a few minutes. Quads already felt like bags of blood and then I wrapped em again. Only managed to get through 2 (and a half?) sets though. Third set I got like 4 reps before I felt like I was nearing amputation. Thought I was gonna pass out at how good it felt when I took the wrap off

[NTT91]

pretty masochistic brah. Youre a brave man.

[chuckles_345]

deadlifts: 445 x 4 pretty easily on a third set

not bad for not doing these for a few months

then hit up some glute ham raises on the smith machine

followed by hell on earth: vascular occlusion training for my right quad. did 4 sets, unwrapped, rested a few minutes. Quads already felt like bags of blood and then I wrapped em again. Only managed to get through 2 (and a half?) sets though. Third set I got like 4 reps before I felt like I was nearing amputation. Thought I was gonna pass out at how good it felt when I took the wrap off

Sounds like fun. Occlusion kicks ass. I don't know how I missed this journal for this long but I'm officially subscribed.

Chuckles

[malfee]

how do you guys feel about traditional deadlifts on leg days? I've always done them for back because they always made my back much more DOMS'd than my legs.

i think it's dependent on your form. me personally, when i deadlift, i don't incorporate much of my legs, except for my quads, as weird as that sounds. friends tell me it looks like i'm pulling almost exclusively with my back, but it's never felt awkward or hurt, so i think it's all good. with that said, i've hitting deads every other BACK day.

i just really don't like full deads for legs. SLDL and squats never fail to wreck the wheels though.

btdubs, what are the differences (if any) between SLDL and RDL?

[yzrider400f]

pretty masochistic brah. Youre a brave man.

;)


Sounds like fun. Occlusion kicks ass. I don't know how I missed this journal for this long but I'm officially subscribed.

Chuckles

cool man good to have you along. occlusion definitely kicks ass, mine at least


i think it's dependent on your form. me personally, when i deadlift, i don't incorporate much of my legs, except for my quads, as weird as that sounds. friends tell me it looks like i'm pulling almost exclusively with my back, but it's never felt awkward or hurt, so i think it's all good. with that said, i've hitting deads every other BACK day.

i just really don't like full deads for legs. SLDL and squats never fail to wreck the wheels though.

btdubs, what are the differences (if any) between SLDL and RDL?

regular DL hit my glutes pretty good

[yzrider400f]

yesterday's leg session was a success. I finally was able to keep the workout at a good intensity with virtually no knee pain or aggravation during or the next day. Unfortunately, this means no squatting. I don't think I'll be squatting for the next month or two and I'm going to try to keep my leg workouts under my knee pain threshold. Any pain is really a sign of more damage occurring, looking back, i probably should've stopped training legs for a much longer duration of time before trying to jump back in it with squats and what not. regular DL's are good to go, and RDLs are beginning to become my specialty

Down to 178 from my series of mini cuts that started at about 188. RDL strength has definitely gone up as I hit 405x6 last night and had 1 or 2 more before failure. Last time I went heavy on these, I did 405x5 I believe, and I was pretty much failed at that.

For now, I've been focusing on some meditations for healing, desires, as well as conscious positive thought processes. If you look around my apartment, hanging up you can see notes that I write to myself already having obtained my desires. I'm a firm believer in the huge influence that thought can have on our entire bodies and ultimately our realities. I'm also a strong believer that this physical reality that we live and "exist" in, is a significantly small portion of what is true. I'm learning that if I want to become a pro, it's not just in the gym that I act like a pro; it's with every thought, emotion, and feeling as well. This journey to pro status is much more than building muscle to me; it's about harnessing true desires, and making your conscious thought into reality and ultimately self-mastery.

[bwelch1985]

i think kai greene has hacked yz's account:p

[yzrider400f]

i think kai greene has hacked yz's account:p

my ma's been into this stuff for years and has influenced me with it since I was about 12.

but I would say kai has re-sparked the applications of this stuff, definitely

big fan of the quantum theory here

[S.O.u.L.m.A.N]

So Vance, when you say you write notes to yourself about desires and hang them up, do you mean you write down goals you want to reach and put them up so you see it and keep it in your mind? I'm a big believer in the power of the mind too and have done things like this myself, with my accounting designation I'm after. Every now and then I'll just write my name down on paper with the 'CA' letters after it, as it would appear when I get to be an accountant.

[yzrider400f]

So Vance, when you say you write notes to yourself about desires and hang them up, do you mean you write down goals you want to reach and put them up so you see it and keep it in your mind? I'm a big believer in the power of the mind too and have done things like this myself, with my accounting designation I'm after. Every now and then I'll just write my name down on paper with the 'CA' letters after it, as it would appear when I get to be an accountant.

pretty much yeah... I try to get myself in a state of mind where I already reached/fulfilled my goals, and try to embrace what it would feel like at that exact moment when I fulfilled them.

With the notes, it's stuff that i will notice and read when around the house that will help pick me up just a little in terms of motivation... sometimes things that pop up in life can be a distraction to your focus of conscious energy, so when this happens and I see a note to myself, it helps re-divert my thoughts

glad i got a fellow subber in on this thinkin i'm not some sort of crazy :D

I wish I knew some good motivational CD's.. I thought that was a great idea when I watched kai engulfing himself with that stuff during his mr. o prep.

[S.O.u.L.m.A.N]

pretty much yeah... I try to get myself in a state of mind where I already reached/fulfilled my goals, and try to embrace what it would feel like at that exact moment when I fulfilled them.

With the notes, it's stuff that i will notice and read when around the house that will help pick me up just a little in terms of motivation... sometimes things that pop up in life can be a distraction to your focus of conscious energy, so when this happens and I see a note to myself, it helps re-divert my thoughts

glad i got a fellow subber in on this thinkin i'm not some sort of crazy :D

I wish I knew some good motivational CD's.. I thought that was a great idea when I watched kai engulfing himself with that stuff during his mr. o prep.

Yeah it's a great way to help you achieve success with things that's for sure.

Not sure if you're familiar with lucid dreaming Vance but look into that if you aren't. I have had several of these dreams and in them I was at a gym and envisioned myself to have Arnold's body. Pretty good for the focus on my training when I woke up that day after having flexed and posed in front of a mirror with that 'perfect' body in the dream I had.

[BaFtub]

pretty much yeah... I try to get myself in a state of mind where I already reached/fulfilled my goals, and try to embrace what it would feel like at that exact moment when I fulfilled them.

With the notes, it's stuff that i will notice and read when around the house that will help pick me up just a little in terms of motivation... sometimes things that pop up in life can be a distraction to your focus of conscious energy, so when this happens and I see a note to myself, it helps re-divert my thoughts

glad i got a fellow subber in on this thinkin i'm not some sort of crazy :D

I wish I knew some good motivational CD's.. I thought that was a great idea when I watched kai engulfing himself with that stuff during his mr. o prep.


Tony Robbins, but youve probably heard a lot already from him.

Cpc-t-Uwv1I

[rdrb]

What do you use to occlude your legs? I want to do Kaatsu training also; I'm recovering from a bad knee injury and it seems like it'd do me wonders.

[yzrider400f]

Yeah it's a great way to help you achieve success with things that's for sure.

Not sure if you're familiar with lucid dreaming Vance but look into that if you aren't. I have had several of these dreams and in them I was at a gym and envisioned myself to have Arnold's body. Pretty good for the focus on my training when I woke up that day after having flexed and posed in front of a mirror with that 'perfect' body in the dream I had.

yeah man i'm hard into this stuff.. reading an astral projection book right now actually


Tony Robbins, but youve probably heard a lot already from him.

Cpc-t-Uwv1I

sweet dude looking at this now


What do you use to occlude your legs? I want to do Kaatsu training also; I'm recovering from a bad knee injury and it seems like it'd do me wonders.

powerlifting knee wraps. What injury are you coming back from?
these are what i use: http://www.prowriststraps.com/inc/sdetail/93104

[rdrb]

powerlifting knee wraps. What injury are you coming back from?
these are what i use: http://www.prowriststraps.com/inc/sdetail/93104

Oh ok. I actually have knee SLEEVES that I used about 2-3 weeks ago attempting to do this training, but it must not have been tight enough because I didn't feel majorly occluded in my leg. And I was in a wreck where I dislocated it and tore 3/4 ligaments in my knee and had 2 surgeries. It's a long story.. I could tell if you want. But yeah, I'm willing to try anything to help my weaker leg.

[yzrider400f]

Oh ok. I actually have knee SLEEVES that I used about 2-3 weeks ago attempting to do this training, but it must not have been tight enough because I didn't feel majorly occluded in my leg. And I was in a wreck where I dislocated it and tore 3/4 ligaments in my knee and had 2 surgeries. It's a long story.. I could tell if you want. But yeah, I'm willing to try anything to help my weaker leg.

wow.. majorly debilitating. just be careful man, i'm not sure at what stage the healing process you're at and all that stuff, but knee extensions are definitely contraindicated for knee injuries (lot's of sheer forces on the tendons in the knee when doing open chain extensions). I did them because for some reason they did NOT hurt, compared to most of the other stuff. Stay in a pain free ROM and don't do anything that aggravates it, because as I've learned, it will only get worse if you try to "work through" it (the pain)

[malfee]

updates? how goes the recovery brah?

[yzrider400f]

Having some good days, some bad days, and then some great days. Overall training is going pretty well. I am STILL not squatting, but being as proactive as I can with my knee recovery without exacerbating it. Icing the **** out of it every day no matter what. I've been going to physical therapy for a few weeks now and been getting a few different treatments that are helping things along. Also I'm working harder than ever on my flexibility, stretching every day sometimes multiple times a day.

Hip flexors and quads were pretty tight on my injured side and they have loosened up a good deal already. That, combined with foam rolling and quitting squats for another month or two and I think I will be close to where I need to be to start light squatting. Unbelievable what a nagging injury this has been, but I attribute it to trying to squat too early, after all about 3 months ago I was squatting close to 400 stupidly.

Hope you guys aren't counting me or my wheels out. Here's a pretty recent pic:
http://i29.tinypic.com/2dqofc.jpg

Also have been making some steady progress with my chest, even though it's probably hard for you guys to tell since my arms and shoulders are bigger too but here's a look
http://i30.tinypic.com/se3nh1.jpg

Last back workout I think I hit PRs on almost every exercise. I've been slightly modifying the power/hypertrophy split to favor more low rep hypertrophy stuff in addition to the real lower reps and I feel like this has worked a bit better for me

[dpaul4553]

Good to see that your training is back on track, your legs and upper body certainly look solid. I hope the new training split continues to do the trick for you. Keep up the great work!

[bwelch1985]

<-----no longer counting Vance's wheels out :( FUUUUuuuu

[yzrider400f]

Good to see that your training is back on track, your legs and upper body certainly look solid. I hope the new training split continues to do the trick for you. Keep up the great work!

thanks as always brudda


<-----no longer counting Vance's wheels out :( FUUUUuuuu

:o

[5Six]

F man. Your progression is great, for sure. Keep at 'er

[yzrider400f]

F man. Your progression is great, for sure. Keep at 'er

thanks man.. doing all i can with what ive got

[yzrider400f]

PR tonight on glute ham raises. Was planning on going for a full single rep unassisted and I got three


http://files.shroomery.org/files/09-30/823627877-feelsgoodman.png

[julienpatey]

that 2nd new pic is mad, for someone who can't train in full capacity because he's still recovering from an injury, managing to still make some progress is awesome. I gotta give creditds where it's due.

[yzrider400f]

that 2nd new pic is mad, for someone who can't train in full capacity because he's still recovering from an injury, managing to still make some progress is awesome. I gotta give creditds where it's due.

no reason any other body part can't make improvements. My legs actually have improved as well from when they were sedentary.. hamstrings have progressed moreso which is probably a good thing. thanks for still keepin up with my "log" bro

[COZ999]

thought I would pop in. Always good to see a dude like you putting in work!

[yzrider400f]

hit 365 x 5 on BB rows tonight.. had more in me if i cheated but I like to keep them pretty clean. Also my mind = blown when I got over 335 I could feel it in my lats about 5x more for some reason. My broscience guess is that at that weight I overloaded the smaller musculature so more lat was recruited to be able to complete those reps. Gonna do em like this a lot more often now.


thought I would pop in. Always good to see a dude like you putting in work!

thanks coz this log could use a jump start

[NTT91]

strict BB rows with 365 is nuts bro! Is that a PR?

[rdrb]

no reason any other body part can't make improvements. My legs actually have improved as well from when they were sedentary.. hamstrings have progressed moreso which is probably a good thing. thanks for still keepin up with my "log" bro

Always love checking in and seeing your progress since we both have knee injuries. I've actually decided lately that since my quad strength in my injured leg is still subpar, I'm going to at least build up my hamstrings hardcore by doing leg curls and SLDL's. So it's good to see that your hamstrings have improved too. Looking good man!

And, yeah, from what I've experienced lower body injuries don't halt upper body progress that much.

[yzrider400f]

strict BB rows with 365 is nuts bro! Is that a PR?

they weren't strict form but I don't go too crazy with the bouncing and hopping on these.. always a controlled eccentric too, but i wouldn't give myself enough credit to call them strict LOL


Always love checking in and seeing your progress since we both have knee injuries. I've actually decided lately that since my quad strength in my injured leg is still subpar, I'm going to at least build up my hamstrings hardcore by doing leg curls and SLDL's. So it's good to see that your hamstrings have improved too. Looking good man!

And, yeah, from what I've experienced lower body injuries don't halt upper body progress that much.

whats wrong with your knee? and don't forget the glute ham raises dude.. these are awesome for hamstrings