Phase I: BULK!

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo.png

“Man spends his life
in reasoning the past,
in complaining of the present,
in fearing the future.”
– Antoine de Rivarol

The Video
This is for those that don't want to read my bodybuilding life story hahaha instead, you can watch it!


SOO7F5auXxY


The Past
April of 2006, I started off not being able to do 10 proper push-ups (elbows tucked to the body and keeping my body straight). I was pretty much 5’8” and 135 pounds of skinny fat. Y’know, the kind of person who just gets a flabby rounded stomach, but all the limbs look normal.

The real reason I started working out was because my girlfriend had just broken up with me and I wanted to show her what she was missing LOL that didn’t quite work out and I grew out of that reason quite quickly. I was also going through some family troubles, which I will not discuss, and working out was a great outlet to relieve my stress. I started to enjoy seeing my body change and getting stronger.

A couple months later, I did get some adjustable dumbbells off of craiglist for a pretty sweet deal and did a lot of floor pressing (no bench) and biceps curls. I think it’s implanted in people’s minds to do these two exercises first lol. But then I joined bodybuilding.com in September of 2006 and finally got a gym membership. I still didn’t go any lower body work for a bit and, by the end of 2006, I had gotten up to 150 pounds! I was quite ecstatic about that.

Over these past 3 years up until now, I have done a lot of logs on the bodybuilding.com forums for several companies. I’ve always been serious about training with weights, but not so good with training my diet and rest. I won’t try to justify my diet and resting protocol, but things are definitely going my way right now with a slightly adjusted diet and resting a lot more (because I’m jobless LOL).

The Present
Currently (as of October 5th, 2009), I weigh just around 170 pounds, fluctuating 2+/- every time I get on the scale (for the past few days). Still 5’8” and I think I will be for the rest of my life until I start shrinking of old age (though I plan to die in a blaze of glory before I’m 30… saving children from a burning orphanage but getting caught by a crossbeam while passing the last child to a fireman :p).

My current best lifts are:
Squat 295x5 for 3 sets
Flat DB Bench 85lb’ersx5, 85lb’ersx4
Decline BB Bench 205x5 for 3 sets
Barbell Row 185x5 for 3 sets
Pull-Downs 190/200 x8 (wide grip/close grip)

I don’t do deadlifts or rack deads. Deadlifts are pretty uncomfortable for me… something about my long legs and short torso that don’t work together very well. I haven’t tried sumo deadlifts yet, so that may be seen in this log as it fixes the long legs problems sorta. We’ll see. I know deadlifts are the king of exercises, and I wanna grow! But I’ve been making substantial gains without them too :p

The Future
So the plan for this log is to BULK, BULK, BULK! I’m going for broke (and hopefully will not become broke in the process) and shooting for the stars. My goal is 200 lbs in one year. NOT 200lbs of LBM in one year. I don’t think that can happen naturally hahaha but 200lbs with a decent body fat.

After that, it’s time for Phase II: Cut, followed immediately by a Phase III: Peak.

That’s right, ladies and gents! Timothy Lee will be competing after he reaches 200 lbs!

The How
As it goes currently, training is one body part a day with as much rest as I need in between body parts. I usually follow this protocol of body parts hit separately with rest as needed:

Legs
Chest
Back
Shoulders
Arms

Supplementation as follows:
Controlled Labs Blue Gene
Controlled Labs White Flood (white raspberry flavor)
Controlled Labs GlycerGrow
Controlled Labs Green Magnitude (lemonade flavor)
Controlled Labs Purple InTrain
Controlled Labs Purple WrAAth (grape flavor)
Controlled Labs Golden Gains
SportPharma Joint-V
SportPharma Multi-V
Kirkland Fish Oil One-Per-Day (taken usually twice a day though :D)
Random whey blends I have at home

Nutrition as follows:
EAT MORE CARBS. I eat pretty much anything I want staying conscious to the fact I need about 180-200g of protein per day. Fats don’t bother me, but I do like to look at the labels to make sure I’m not eating too much or too little fats (but trying to keep saturated fats a bit lower). I really need to just eat more carbs. When I was going the Purple InTrain log, I gained about 10lbs and I think it was because I was eating way more carbs than before. With each meal, I would have that extra slice of bread… or that extra serving of rice… etc. It makes a big difference and I think that was what was missing from my diet these past couple years. Carbs are my friend, especially for my body type. I’m guessing 400-600g of carbs a day :eek:!!!

So…
Enjoy the ride! This is going to be a long log as I journey to bulk, cut, and get competition ready!! This is definitely a war against genetics so feel free to give input, ask questions, and give a little love :D

[extremenergy3]

Here are some starting pictures for you guys. I took these on October 1st. So not too much skewed since then, considering it's only the 11th now. I wonder how I'll look like in a year... :D



http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0275.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0276.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0279.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0281.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0286-1.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/DSCN0271.jpg

[extremenergy3]

Intro
I had done these workouts last week while on GlycerGROW and just wanted to document them for the start of my log. I don't usually do chest and back together like that on 100609, but I was working out with a friend. Decided to go light that day too anyway. Anywho!, workout updates will look better than these :p



100509

Squats
295x5
295x5
295x5

JpizkU1k7w4

Leg Press SS Calf Press
5plates each side x8
5plates each side x8
5plates each side x8

Leg Extension SS Leg Curls
130x8/60x8
130x8/60x8
130x8/60x8
130x8/60x8
130x8/60x8
130x8/60x8
130x20/60x15




100609

Incline Barbell Bench Press
135x8
135x8
135x8

Bodyweight PullUps
8
8
8

Cable Flyes

Seated Cable Rows
140x8
140x8
140x8

Flat Barbell Bench Press
135x8
135x8
135x8




100809

EZ Curl Bar 21's:
55lbsx21
55lbsx21
55lbsx17 -drop-> 45x4

Skull Crushers
45x10
75x8
75x6

Dumbbell Curls(one arm held isometrically in 90 degree angle while other arm is curling)
15lb'ersx10
15lb'ersx10
15lb'ersx10

Triceps PushDowns
40x12
60x12
80x12

Cable Curls (3 second negatives)
30x12
60x12
80x10

Seated Overhead Tricep Extensions
40x12
65x6
65x5

[extremenergy3]

Intro
Sup ya'll. Didn't really feel like training today but I did anyway... but once I got into it, I was on a roll! Pretty great shoulders workout. I love working out my shoulders, I've found. The reason why I give them their own day is because they're pretty much used for every upper body exercise. So, on chest day, they'd get worked a bit. On back day, a little bit more as well. On arm day, for sure. So I give delts their own day so they can be the primary muscle worked.

My shoulders are pretty fried now. Didn't notice more of a pump than I usually have while doing shoulders. Dunno if GlycerGROW takes a couple days/weeks to kick in, but I'm glad that I got the pump that I did or else my motion would be REALLY restricted lol

Tomorrow, I'll probably do legs. It's been a good 7-days of leg rest. I might throw up a video of one of my favorite movements for my shoulders. I couldn't get any today because there were too many people around and I gotta respect their privacy :p But it's a great move that I feel is putting that cap on my shoulders. I was going to make the video tonight, but that didn't quite workout because I'm so tired now haha. Anyway, here's the workout!


Seated Dumbbell Shoulder Press
65lb'ersx5
65lb'ersx5
65lb'ersx5

One-Arm Side Lateral Raises SS One-Arm Rear Lateral Raises
30x8
30x8
30x8

Cybex Seated Overhead Press
110x8
120x8 -dropset-> 80x4.5 -dropset-> 40x5

Reverse Machine Flyes (FST-7)
40x12
40x12
40x12
40x12
40x12
40x12
50x12

Front Barbell Raises
30x12
30x12
30x12

[Quelly]

subbed! pretty impressive strength man! You've got a good solid foundation :)

[bwelch1985]

Good luck w/ the mass phase man! It's significantly less exciting than cutting, but having the goal in mind of stepping on stage should provide ample motivation to keep the intensity high..

One suggestion: begin counting calories NOW. Get a fitday account and start logging meals. This way, if weight gain stalls, you'll be able to easily jump start it again by simply adding a few hundred calories. It's crucial during contest prep to measure and count everything precisely, so why not get a head start by counting during the offseason....

[extremenergy3]

subbed! pretty impressive strength man! You've got a good solid foundation :)

Thanks man! You're an inspiration!


Good luck w/ the mass phase man! It's significantly less exciting than cutting, but having the goal in mind of stepping on stage should provide ample motivation to keep the intensity high..

One suggestion: begin counting calories NOW. Get a fitday account and start logging meals. This way, if weight gain stalls, you'll be able to easily jump start it again by simply adding a few hundred calories. It's crucial during contest prep to measure and count everything precisely, so why not get a head start by counting during the offseason....

Thanks for joining in and for the advice. I really appreciate it! I tried to do a fitday thing and count how much I was eating everyday... it was really tedious, especially since I still live at home with my parents and they kinda cook things I can't really calculate :(

But for the sake of my bodybuilding career... I might just cook all my own meals now. My parents only cook dinner really. I think I can cover one more meal lol

But I see how it is necessary for a cut and it would be good to start now while on the bulk. I should buy an electronic scale...

Again, thanks for the advice!!!

Anyone know of a good electronic scale? :D

[CM82682]

One suggestion: begin counting calories NOW. Get a fitday account and start logging meals. This way, if weight gain stalls, you'll be able to easily jump start it again by simply adding a few hundred calories. It's crucial during contest prep to measure and count everything precisely, so why not get a head start by counting during the offseason....

I agree with this 100%.

Can't wait to see this play out and see you rock the stage in the future. Good luck and I'm subbed.

[Quelly]

Thanks man! You're an inspiration!



Thanks for joining in and for the advice. I really appreciate it! I tried to do a fitday thing and count how much I was eating everyday... it was really tedious, especially since I still live at home with my parents and they kinda cook things I can't really calculate :(

But for the sake of my bodybuilding career... I might just cook all my own meals now. My parents only cook dinner really. I think I can cover one more meal lol

But I see how it is necessary for a cut and it would be good to start now while on the bulk. I should buy an electronic scale...

Again, thanks for the advice!!!

Anyone know of a good electronic scale? :D

salter makes a good scale, grams or ounces, tare function, I think you can get em at places like target 30-40 bucks

[extremenergy3]

I agree with this 100%.

Can't wait to see this play out and see you rock the stage in the future. Good luck and I'm subbed.

Awesome! Thanks for joining! Will definitely get a scale now.


salter makes a good scale, grams or ounces, tare function, I think you can get em at places like target 30-40 bucks

Thanks. I'll look into it and see if I can find it online :D I always spend a lot of time looking for a better deal on the internet :)

[theshrink]

Good luck! I'll be following (stalking)...

[extremenergy3]

Good luck! I'll be following (stalking)...

Mikey!!! Long time no talk man! I hope all is well! Done with school now right?

[theshrink]

Mikey!!! Long time no talk man! I hope all is well! Done with school now right?

Yeah, I know! Everything is good right now. I hope everything is going well for you too; you're still in school correct? How's that?

[extremenergy3]

Yeah, I know! Everything is good right now. I hope everything is going well for you too; you're still in school correct? How's that?

Just finished. Someone didn't watch the intro video :rolleyes: :p :D

Looking for a job now and studying for NASM-CPT :eek: Gotta high-tail it on the studying though >.<

[extremenergy3]

Time for some squats tonight!

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I think I'll stick with 295 because, as you can see from the video, form was not on point. Maybe I'll try to hit 6 reps each set instead of 5 this time though.

[terrafunka]

Strong squats, I definitely didn't expect 5 great reps based on the picture. You're going to do great! I just did my first show a few weeks ago and I have to say that despite things not going exactly as I anticipated, it was a phenomenal experience. I'm definitely doing another show after taking these next two years to go into tank mode and tear it up in the gym.

[extremenergy3]

Strong squats, I definitely didn't expect 5 great reps based on the picture. You're going to do great! I just did my first show a few weeks ago and I have to say that despite things not going exactly as I anticipated, it was a phenomenal experience. I'm definitely doing another show after taking these next two years to go into tank mode and tear it up in the gym.

Thanks man! And good luck to you too. Remember to keep having fun :D or else why do it? :)

[extremenergy3]

Just wanted to update everyone about today. Didn't get in a workout because my shoulders were kinda sore. I don't think I could have brought my arms back to squat hahaha Will definitely do it tomorrow though!

Also, started my fitday stuff again. Macros are kinda off because I ate at a chinese restaurant and there's no way I can tell how much I'm getting from that stuff (probably tons of fat!!!).

2001kcals + chinese food kcals
52.9f/296c/87.4p + chinese food macros

Seems like I'm waaaaay under for protein today though. Tomorrow will be different for sure as I'm defrosting some chicken right now :D

[bwelch1985]

yeh man....definately gonna need more protein than that! Although, in all likelihood, you could probably get away w/ only .8g per/lb bodyweight...I'd recommend you stay on the safe side and get up around 1.2g per/lb bodyweight.....

[extremenergy3]

yeh man....definately gonna need more protein than that! Although, in all likelihood, you could probably get away w/ only .8g per/lb bodyweight...I'd recommend you stay on the safe side and get up around 1.2g per/lb bodyweight.....

yeah, definitely want that 200g of protein a day! Yesterday was REALLY off though lol but I did some grocery shopping and stuff so I'll be set for the rest of this week :D

[Bnizzle163]

Interesting! Count me in! :D

[extremenergy3]

Interesting! Count me in! :D

Thanks man! Always nice to get some more people in this log!

As for today, I didn't do jack LOL Was planning to do legs and then my friend goes, "I have free tickets to Where The Wild Things Are." But gotta wait in line early or else we wouldn't get seats. Basically spent fro 4pm to 10pm waiting in line, watching movie, and walking everywhere!

Good movie, good movie. Anyone a fan of the book or Maurice Sendak should definitely watch it.

My macros were OK today. Reached over 3000kcals but protein is still 35g short :\ but way better than yesterdays 100g short LOL

3091kcals

83.5f, 411.2c, 165.3p

[extremenergy3]

Intro
Today, I went to a federal job fair at City College of San Francisco. It was quite a bust. It was jobs to be firefighters, security guards, police men, etc. I did find something according to my major (economics) but it would mean moving to Washington D.C.!!! I don't think I can move that far (monetarily :p) unless they'd give me free months rent :D but I'm not qualified enough for them to want me haha

After that, I got my workout (arms) on, and, after that, I got my study on for NASM-CPT. So far I'm at 2000kcals and everything is looking good macro-wise. My left biceps are in pain when contracted now. Dunno if that's a sign for a good workout or injury. Probably not injury though lol

I'm on my last serving of Golden Gains and will do a video review of that in due time! Here's the workout.

Arms

Seated EZ Bar Preacher Curls
75x6
75x3
55x6

Overhead Rope Tricep Presses
60x8
60x8
60x6 -dropset-> 30x8

Dumbbell Curls (Pyramid style) (left arm 1 rep, right arm 1 rep, left arm 2 reps, right arm 2 reps...up to 5 each and then back down 4, 3, 2, 1!!! Massive pumpppp)
20lb'ersx5
20lb'ersx5
20lb'ersx3

Dumbbell Skull Crushers
20lb'ersx12
20lb'ersx7+1forced
20lbers'x5+2forced

Cable Curls SS Cable Pressdowns
50x12/140x8
80x8/140x8
80x8 -dropset-> 40x8/140x8 -dropset-> 80x8

[extremenergy3]

3,297kcals

107.5f/414.3c/176.0p

Hm... protein still low. But getting higher :p

[extremenergy3]

Intro
Sup ya'll! Today was a blah day. Didn't really do much except eat and train. I really need a job.

My diet was ok. I can't even calculate it because I ate three of these chinese pork bun things. It's got like pork, egg, and mushroom in it. Pretty damn tasty and large!

http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs278.snc1/10517_806198474663_3233057_45687150_150843_n.jpg

The workout was OK. Honestly, I had/have a lot of gas and it really disrupted my workout lol So I tried to MAX-OT it a bit and just do like a warm-up set and then two heavy sets (except for squats, which I have to do a ton of warm-ups to get acclimated to the weight).

So here's the workout and I've got a video of 315x5 on squats :D Not fully parallel, but I can't go fully parallel without leaning super duper forward. I need to work on my flexibility :\

Legs

Squats
315x5

xd7dezTJcCk

Walking Dumbbell Lunges
75lb'ersx14 paces
75lber'sx14 paces

Donkey Calf Raises
135x10
150x8

Leg Extensions
150x12
170x8

[busyboy21]

I'm rooting for you bro!

[Bnizzle163]

Intro
Sup ya'll! Today was a blah day. Didn't really do much except eat and train. I really need a job.

My diet was ok. I can't even calculate it because I ate three of these chinese pork bun things. It's got like pork, egg, and mushroom in it. Pretty damn tasty and large!

http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs278.snc1/10517_806198474663_3233057_45687150_150843_n.jpg

The workout was OK. Honestly, I had/have a lot of gas and it really disrupted my workout lol So I tried to MAX-OT it a bit and just do like a warm-up set and then two heavy sets (except for squats, which I have to do a ton of warm-ups to get acclimated to the weight).

So here's the workout and I've got a video of 315x5 on squats :D Not fully parallel, but I can't go fully parallel without leaning super duper forward. I need to work on my flexibility :\

Legs

Squats
315x5

xd7dezTJcCk

Walking Dumbbell Lunges
75lb'ersx14 paces
75lber'sx14 paces

Donkey Calf Raises
135x10
150x8

Leg Extensions
150x12
170x8

^^^^^^^^^^^^^^^

Ah, yes. Nothing will make you grow like some heavy squats :). Nice and deep by the way!

[extremenergy3]

I'm rooting for you bro!

Thanks! I could always use the encouragement :)


^^^^^^^^^^^^^^^

Ah, yes. Nothing will make you grow like some heavy squats :). Nice and deep by the way!

haha that's as low as I can go!

[extremenergy3]

Intro
Wow... Today's training was INSANE. Finally hit 90lb'ers on flat dumbbell bench press. That was the first time I'd EVER done that. I was stuck on 80lb'ers for a very long time. Recently just hit 85 in the past two months maybe. Feels good man.

http://i106.photobucket.com/albums/m280/tastytimmm/feelsgoodmang.jpg

My chest is already getting stiff. Was taking a shower and couldn't reach around to clean. Had to use the mesh sponge on a stick LOL

Other stuff, just studying for NASM and hanging out with this girl that I'm starting to like :) HOLLER. Being young is nice lol

Macros were meh today. Will definitely make it up tomorrow.

2,627 93.3 268.7 180.3

CHEST

Flat Dumbbell Bench Press
85lb'ersx5
90lb'ersx4
90lb'ersx3.5

incline Barbell Bench Press
155x5
155x5
155x3

Decline HammerStrength Press
2 plates + 25 x 5
2 plates + 25 x 4 -dropset-> 2 plates x 4 -dropset-> 1 plate x 12

Cable Flyes SuperSet with Crunches

Incline Dumbbell Flyes SuperSet with Reverse Crunches
30lb'ersx8/15
30lb'ersx8/15
30lb'ersx8/15
30lb'ersx8/15
30lb'ersx8/15

[debrovnik]

Impressed by the squats!

[RiverRock]

solid work man. keep tearin up the squats.

[extremenergy3]

Impressed by the squats!


solid work man. keep tearin up the squats.

Thanks guys! Will do!!! Gonna try 315x5 for 2 sets coming week :D

[rich55]

Looking good man. Squats looked better at 295. First few were right on the money. Continue to drive through your hips and quads. Don't short it. Get down for full-development. As your sets progress, your form shouldn't breakdown to such a degree just for the sake of reps. Keep it hard and work through it.

Sounds like you need to crush your glutes and hams something fierce based on your squats and discomfort with deads. Try the sumos.

[extremenergy3]

Looking good man. Squats looked better at 295. First few were right on the money. Continue to drive through your hips and quads. Don't short it. Get down for full-development. As your sets progress, your form shouldn't breakdown to such a degree just for the sake of reps. Keep it hard and work through it.

Sounds like you need to crush your glutes and hams something fierce based on your squats and discomfort with deads. Try the sumos.

For sure. Actually, when I squat, I feel most muscle activation in my glutes and hams. I once did a leg day where it was JUST squats and the next day, my glutes were the most sore! Then hams. And then quads were a little bit lol

Definitely gonna hit up some sumo deads tomorrow for back day. Thanks for the advice, Rich!

[extremenergy3]

Intro
Today was a chill day. Just studied for NASM. Cooked dinner for the family. Got my macros in pretty good too :) Very happy about that. No workout today as my chest is beyond sore! Raising my hands overhead causes them pain!

Tomorrow is back day. Will be doing some sumo dead lifts and see how that goes. For some reason, I think it will be good lol

I also just added almonds back into my diet. I forgot how good they were! I ate them during the last supp misc OBF transformation contest where I did the cut part of the comp. Guess I got sick of them back then lol

2,923 108.0 296.3 192.3

[extremenergy3]

Just ended my workout with some sumo deadlifts. Pretty fun!!! :eek: Quite surprised that I've never tried these before. They felt really good. :) Update after shower lol

[extremenergy3]

The Workout- Back

Barbell Rows
185x5 (pronated grip)
185x5 (supinated grip)
185x5 (pronated grip) -dropset-> 135 (supinated grip)
I think I've been doing these pronated grip for too long. I felt a better contraction during the supinated grip. Will switch it up :)

Close-Grip Pull-Downs
170x6
190x5
200x5 (pause) +1 (pause) +1
Great contraction on these as well. I'm very surprised that I can actually pull this much weight. However, I do not like this machine. For some reason, the cable is too low or something... So the stack will tend to clang. Oh well, gotta work with what you got.

One-Arm HammerStrength Iso-Rows
2 plates + 25 x 6
2 plates + 25 x 6
2 plates + 25 x 6 -dropset-> 2 plates x 8
I think I could have pulled a little bit more weight on these. I'll bump it up to 2 plates + 35 next time.

Straight-Arm Pull-Downs
80x8
80x8
80x8
80x8
80x8
80x8
80x8
Woooeeee! Great stretch AND contraction on these. My back was really pumped already so I had to put a lot more effort onto these. Feels good, man!

Sumo Deadlifts (2-3" deficit, not sure really lol)
135x5
135x5
135x5
135x8
WOW! I REALLY LIKE THESE. They felt awesome and not uncomfortable like regular deadlifts. I will definitely try to get these on video next time I do them so we can critique the form. But I felt no odd movements. I had to use the platform as well because all the other racks were taken :p so that's why there is a height deficit.

[extremenergy3]

Popped my freaking right shoulder or something!!! :mad:

First exercise: Seated Dumbbell Shoulder Presses...

65lb'ersx5
70lb'ersx5
80lb'ersx1 + POPPED SHOULDER

Yeah... I'm really bummed out about it. My friend was like, "Those 70's just seemed waaay too easy for you." I should have been more cautious. It was actually the first time I hit 70's, and if anything, I should have tried 75's first. But my friend always tries to encourage me to test my waters. He said, "Just try them! I'll spot you and if you can do it this time, you know you can do it next time!"

lol yeah, that logic is kinda :rolleyes: but it got me all worked up.

Anyway, I did one rep just fine and it felt good. But the second one... My right wrist started shaking and I couldn't stabilize! I was in mid-press, just about to "lock it out." But then I lose it and end up dumping it BEHIND me. Not good...

I felt the pop. I saw people looking at me like, "Why did he just dump that dumbbell on the floor?" In my head, I was thinking, "Dang, did they hear that pop like I did?!?!"

After I had thrown the dumbbells to the floor, I curled over and felt it pop back in immediately... I don't know what popped in and out, but it hurt like a mofo!!!

It's been about two hours since the incident and my shoulder feels way better than before. It feels like muscle soreness now and I feel it mainly in the middle head of the deltoids. There is a little discomfort rotating my shoulder in a slow, circular motion. But I can see myself fully healed in one week. Of course, I will definitely take my time healing and try to assess in a week how I feel.

Otherwise, I will be doing legs still. I'll probably get in two leg sessions while this is healing. No barbell squats, but definitely gonna go for some hacks, leg press, leg extensions, leg curls, and etc. That'll still give me a good workout (though I REALLY LOVE SQUATS).

Blah... This sets me back a bit... But I'm still gonna stay on diet and just hit it hard when legs time comes again...

[BoyBawang]

dang hope ur shoulder gets better

[zhouaznbrass]

reppin the asians....good work op

im currently in a bulking stage too. trying to get to 185 lean

[King_Breazy321]

damn...hope your shoulder heals up brah

[extremenergy3]

dang hope ur shoulder gets better


reppin the asians....good work op

im currently in a bulking stage too. trying to get to 185 lean


damn...hope your shoulder heals up brah

Thanks guys. It doesn't hurt too bad right now. Really dull soreness. I can still hold a bowl of soup and raise the spoon to my mouth hahaha so it's on its way :D

[extremenergy3]

Phew... my shoulder is feeling a bit better. After my hot shower today, I habitually used my right arm to dry my head with my towel and I heard a *CRACK* noise. It made my shoulder feel better hahaha Hopefully all soreness will be gone by Friday. I'll give my shoulder some rest until coming Wednesday and maybe try some rehab type stuff for it... see how that goes. I definitely want to hit up some legs though... Tomorrow probably!

[Bnizzle163]

Sorry to hear about the setback bro. Shoulder problems are real common and usually happen at some point or another... Hope all is well and that it isn't too serious.

[extremenergy3]

Sorry to hear about the setback bro. Shoulder problems are real common and usually happen at some point or another... Hope all is well and that it isn't too serious.

Yeah. It feels pretty OK now. Been about 3-4 days since the accident and I can move it pretty well. Can't do a push-up without pain though. But it is way better than before. I need to hit up some legs!

[Bnizzle163]

Yeah. It feels pretty OK now. Been about 3-4 days since the accident and I can move it pretty well. Can't do a push-up without pain though. But it is way better than before. I need to hit up some legs!

Injured shoulder and still hitting up the legs... that's dedication!

[extremenergy3]

Injured shoulder and still hitting up the legs... that's dedication!

haha thanks. I should have hit up legs sooner!

Intro
Well, I've been stuck at 171lbs for a couple days. Time to bump up the calories. But to be honest, I haven't been counting calories since the accident. I'll continue counting them tomorrow.

I did have a pretty awesome leg day today. Hack Squat machine leaves marks on the shoulders where the pads are. Guess the pads aren't that good. I remember getting these marks on my shoulders from the Standing Calf Raise machine too :p

This is the first time I didn't feel weird on Hacks. Usually it gives me knee problems, but this time it was all right. Definitely gotta get some shoes where my feet don't shift in them (currently I wear slip on vans... everywhere lol).

Also tried some Glute-Ham Raises today. Definitely do not like the piece of equipment to them on. The padding angles up a bit and I have pointy knees, so it just hurts lol But I do like the GHR's. But I think I'll stick to lying leg curls until I can get to my bodyweight on the plates... Then I might be able to do GHR's without having to catch myself and push myself a bit.

I think I'm going to do an Upper Left Side of the body workout tomorrow lol. It's lagging anyway. Stupid right shoulder!!!

Anyway, here's the workout!

Legs

Hack Squats
2 plates + 25 (each side) x 8
2 plates + 25 (each side) x 8
2 plates + 25 (each side) x 8
Little knee problems on this. Don't really like the restricted motion, which is why I love squats haha

Leg Press SUPERSET with Calf Raises on Leg Press
4 plates (each side) x 8
4 plates (each side) x 8
4 plates (each side) x 8
Just getting back into these again. Calf Raises felt good.

Leg Extensions
140x8
140x8
140x8
Different machine than I'm used to.

Glute-Ham Raises (assisted)
BWx10
BWx8
Bwx5
Only used this because the lying leg curl machine was being used or else I'd superset with leg extensions. Agonist superset with antagonistic movements FTW!!!

Donkey Calf Raises
200x12
200x8
200x8
I love this machine lol I want my calves to be huuuugeeee!

[Quelly]

good idea doing the upper left side training, I think layne referenced a study that showed training one side while the other side is out of commission actually helped with muscle retention, crazy huh?

[extremenergy3]

good idea doing the upper left side training, I think layne referenced a study that showed training one side while the other side is out of commission actually helped with muscle retention, crazy huh?

Awesome! I had no idea. I guess he found that out after his pec tear. Definitely excited to hear about this piece of info :D

[extremenergy3]

Now That's What I Call A One-Sided Workout
It was very strange to workout only one side and see that side get pumped only :D LOL but it was cool.

At first, I thought I would just start where I left off on my body part split (arms), but ended up just doing my whole upper body... on the left side :) I couldn't find enough arm exercises to do for one arm only haha

On a side note, getting pretty far on my NASM studying. Got notes up to chapter 13. Only 5 more left! But then I gotta review more after that!!! If anyone has tips, let me know :D

Upper Body - Left Side Only!

Cable Preacher Curl SUPERSET with Push-Downs
20x8/30x8
20x8/30x8
20x8/30x8
20x8/30x8

Dumbbell Skull Crusher SUPERSET with Dumbbell Curl
20x10/20x10
22.5x8/22.5x8
22.5x8/22.5x8

Standing Dumbbell Shoulder Press
40x8
40x8
40x8

Seated Rear Delt Raise Machine
10x8
10x8
10x8

Machine Dip
90x8
90x8
90x8

Seated Cable High Row SUPERSET with Seated Cable Bench Press
100x8/50x8
100x8/50x8
100x8/50x8

[extremenergy3]

good idea doing the upper left side training, I think layne referenced a study that showed training one side while the other side is out of commission actually helped with muscle retention, crazy huh?

Niceee! I had no idea! But I'm sure Layne wanted to find out his options after his pec tear last year. Thanks for the info. Definitely the motivation I need :D

Now That's What I Call A One-Sided Workout
It was very strange to workout only one side and see that side get pumped only :D LOL but it was cool.

At first, I thought I would just start where I left off on my body part split (arms), but ended up just doing my whole upper body... on the left side :) I couldn't find enough arm exercises to do for one arm only haha

On a side note, getting pretty far on my NASM studying. Got notes up to chapter 13. Only 5 more left! But then I gotta review more after that!!! If anyone has tips, let me know :D

2950kcals today!

Upper Body - Left Side Only!

Cable Preacher Curl SUPERSET with Push-Downs
20x8/30x8
20x8/30x8
20x8/30x8
20x8/30x8

Dumbbell Skull Crusher SUPERSET with Dumbbell Curl
20x10/20x10
22.5x8/22.5x8
22.5x8/22.5x8

Standing Dumbbell Shoulder Press
40x8
40x8
40x8

Seated Rear Delt Raise Machine
10x8
10x8
10x8

Machine Dip
90x8
90x8
90x8

Seated Cable High Row SUPERSET with Seated Cable Bench Press
100x8/50x8
100x8/50x8
100x8/50x8

[or_yourlivingtodie]

im in :D



some good lookin workouts so far, good luck with teh bulk brahh :D

[extremenergy3]

im in :D

some good lookin workouts so far, good luck with teh bulk brahh :D

Thanks, man! Always love your support <3 :D

As for today,

2,991kcals 127.0f 299.8c 197.8p

Gonna hit up some legs tomorrow. I planned on it today, but ended up getting really bad allergies! I've tried to work out with a runny nose, itchy eyes, and constant sneezing before. It really screws up a workout haha

Shoulder is also getting a lot better. Gonna try some internal and external rotations on Friday before my upper day again. Hopefully I can start doing that again!!

[extremenergy3]

I went to the gym today thinking I was all better. Warmed up on hack squats and felt an unbelievable heat emitting from my body! Yeah, I'm sick :( I rest a little bit and tried to hit up leg press, but then even 2 plates on each side was making me heat up again. I did 4 sets of 20 though lol which gave a nice pump, but I just couldn't concentrate being so freaking hot! DARN SICKNESS!

Will take a day or two just to calm down, rest, and recuperate. :(

[Quelly]

I went to the gym today thinking I was all better. Warmed up on hack squats and felt an unbelievable heat emitting from my body! Yeah, I'm sick :( I rest a little bit and tried to hit up leg press, but then even 2 plates on each side was making me heat up again. I did 4 sets of 20 though lol which gave a nice pump, but I just couldn't concentrate being so freaking hot! DARN SICKNESS!

Will take a day or two just to calm down, rest, and recuperate. :(

good call, listen to your body guy

[or_yourlivingtodie]

I went to the gym today thinking I was all better. Warmed up on hack squats and felt an unbelievable heat emitting from my body! Yeah, I'm sick :( I rest a little bit and tried to hit up leg press, but then even 2 plates on each side was making me heat up again. I did 4 sets of 20 though lol which gave a nice pump, but I just couldn't concentrate being so freaking hot! DARN SICKNESS!

Will take a day or two just to calm down, rest, and recuperate. :(

start poppin some vitamin c :D

dont wanna get that swine flu!

[extremenergy3]

good call, listen to your body guy


start poppin some vitamin c :D

dont wanna get that swine flu!

Body felt good today. And no swine flu (I don't think anyway lol).

Solid Leg Training. First time using MAX-OT
Well, after reading Eric's (Quelly's) log, I saw that FrankDaddy put up an awesome article from AST on MAX-OT training. Since I'm pretty much out of commission on the upper body training, I thought I'd give it a shot. And I'm very glad I did :)

Hit some PR's today and finally found the perfect foot placement (and machine) for doing hack squats. Since intensity and overload are two of some of the main points of MAX-OT, I was sweating bullets as I would have from my high volume training.

It's still pretty early in the day and I'm gonna walk these beautiful (but really steep) stairs with my lady friend ;) I'll take a pic later to show you guys how wonderful this set of stairs is! Dunno how my legs will feel from this stair climb, but I enjoy going out and doing daily cardio instead of on a treadmill or stepmill :p

Anyway, macros and such later. Here's the workout!

Legs: MAX-OT (*asterisk denotes warm-up/acclimation sets)

Total Workout Time: 45 minutes (NICE!)

Hack Squat
0x15*
1 plate (each side) x 12*
2 plates (each side) x 6*
2 plates + 25 (each side) x 4*
3 plates (each side) x 5 PR
3 plates (each side) x 5 PR
Had to dig deep on these. I was grunting like a mofo, but it really helped just to exhale naturally

Leg Press SUPERSET Calf Raise on Leg Press
2 plates (each side) x 12*
4 plates (each side) x 5*
6 plates (each side) x 5
6 plates (each side) x 5
Haven't hit 6 plates in a while. They felt pretty awesome.

Lying Leg Curls
30x15*
100x6
100x6
The AST article stated that people can probably leg curl more than they think. I think I was one of those people. Never really hit 100 before on lying leg curls... awesome! Concentrated on the slow negatives and explosive positives.

Leg Extensions
70x8*
170x6
170x6
My explosive power for leg extensions is greater than my eccentric power for the negatives lol so it's hard to hold it and bring it down slowly :p

Donkey Calf Raises
140x8*
240x8*
300x8
300x8
Still in love with this machine. This particular one seems to be easier than the one I'm used to. It only goes up to 400...

Workout Nutrition
1 serving Real Gains 1.5 hours pre-
1 serving Green Magnitude + 1 serving GlycerGrow 30 minutes pre-
1 serving Purple InTrain intra-
2 servings XF Whey Mocha post-

[or_yourlivingtodie]

bigggg hack squats brahhh, do you have a legit hack squat sled at your gym, or are you kind of rigging your own set up for them?

[extremenergy3]

bigggg hack squats brahhh, do you have a legit hack squat sled at your gym, or are you kind of rigging your own set up for them?

Thanks! I never really did hacks until the shoulder dislocation lol I really can't wait to get back to squatting though lol

The hack squat machine here is like this:

6TBjTsKOdk4

Dang that Sporto can hack a lot! There's also another hack squat machine that unlocks with some bottom levers... I don't like that one lol I like to have my arms up there.

[or_yourlivingtodie]

ahhh alright, pretty much the same one my gym has......except i prefer it to regular squats :D

[extremenergy3]

ahhh alright, pretty much the same one my gym has......except i prefer it to regular squats :D

I don't know why... but thinking about squats gets me pumped to do squats hahaha

And as promised, some pics from today doing "cardio".

http://photos-a.ak.fbcdn.net/hphotos-ak-snc1/hs091.snc3/15838_812629526783_3233057_45908929_4212633_n.jpg

A whole collage made by high schooler's, I believe.


http://photos-b.ak.fbcdn.net/hphotos-ak-snc1/hs111.snc3/15838_812629631573_3233057_45908932_1404431_n.jpg

A beautiful view of the Sunset District in San Francisco. Yep, that's the Pacific Ocean!


http://photos-e.ak.fbcdn.net/hphotos-ak-snc1/hs091.snc3/15838_812629935963_3233057_45908941_6888999_n.jpg

Random photography lol This pic is taken towards the bay.

[extremenergy3]

Lazy Sunday. Awesome Arm-day!!!
I pretty much did nothing today. Just had fun with the lady friend all day today. Ate a buttload. Stuff that I can't even count. I'm getting back into my oats + pb + whey + blueberries. Antioxidants = WIN. What else did I eat? lol If you've ever been to a vietnamese restaurant, they have this thing where it's like egg + beansprouts. Yeah, I got to eat a homemade version of that except there was meat in it too :D That made me happy. Also ate some sushi. Gonna finish off the night with some Korean noodles and a Real Gains shake probably!!!

As for today's arm workout... It was INCREDIBLE. It feels great to go full intensity. I feel like I'm limited to what I can do volume-wise with my hurt shoulder. MAX-OT is great for this though because I'm just going as intensely as I can without the wear and tear of the volume I was doing before.

I had a little trouble on a few of the last reps of some of the exercises because of my shoulder though. I think I could have gone HEAVIER. But I'm glad my shoulder is healing up properly and that I only had very, very slight discomfort on those last reps and not during the whole exercise.

Anyway, here's the workout!!!

Arms: MAX-OT (*asterisks denote warm-up/acclimation sets)

EZ Bar Curls
20x15*
20x12*
65x4*
75x3*
80x3*
85x5 PR
85x5 PR
Never hit this high a weight on curls before. Pretty amazing for having a bum shoulder. I did have some trouble on the last reps for each of the two sets because of my shoulder and I think I could have had 2 or more reps for these... But I didn't want to break my shoulder again lol

Alternating Dumbbell Curls
30lber'sx6 (each arm)
30lb'ersx6 (each arm)
No need for warm-ups or acclimation sets here. Felt food after the ez curls. I did want to try 35lb'ers but couldn't find them! But actually, by the second set, 6 each arm was all I could do without super cheating.

Straight-Bar Cable Curls
30x12*
80x6
80x6
Had to do an acclimation set because of the different feel it has. Overall, no shoulder pain. 2 seconds down, burst on the positive. Feels good, man.

Straight-Bar Cable Push-Downs
20x12*
80x6
80x6
Nice and slow on the negatives on these as well. I have to actually or else I'd go flying up and have no control! These did feel quite awesome though!

Dumbbell Skull Crushers
10lb'ersx12*
20lb'ersx6*
30lb'ersx5
30lb'ersx5
These kinda hurt my right shoulder a little. But that was because I kicked it up to my shoulder. Note to self, do not kick things up to my shoulder... Other than that, very slow negatives (didn't want to crush my skull lol) and tough positives!

Machine Dips
70x15*
195x6*
295x6
310x6
What is wrong with this machine. It is too easy LOL I maxed it out. I was afraid of doing regular bodyweight dips, so I did these with little discomfort. It also needs a belt so I don't fly off the thing. It does have foot/shin hold things, but they're worthless lol But I must admit it felt good doing the whole stack of something lol

Random crunches and reverse crunches :D

Total Workout Time: 50 minutes. FAST!

NEW! Pic of the Day:

http://i106.photobucket.com/albums/m280/tastytimmm/110109Arms.png

heehee lighting is in my favor LOL

[rallyum]

I had a similar experience to you with my shoulder when i was younger and you gotta remember that there's a big difference between healing fast and feeling fine compared to healing properly and being fine.. I hurt mine in football, it was a clean dislocation, straight out and in and i was back to playing two weeks later (back to it in 5 days but i was being safe :rolleyes:) but 5 years on it's still coming out and that's even after having shoulder ops.. so yeah, seriously, just be careful with it bro:


- Don't put it in any position which will cause it to shift and heal in the wrong position.. all the tendons and ligaments have already been stretched from your arm coming out and will stay stretched if you keep moving it around like a ****tard.. it's this permanent stretching that causes all the damage and will make you more prone to dislocations in the future because that's what holds your arm there..


- Relearn all the movements.. these will be subtle little changes but your biomechanics have now changed forever because your shoulder will never heal in the right position ever again without surgery.. your shoulder is ball and socket and when it comes out a tear is left which scars and means your shoulder no longer sits nicely (aka torn labrum) and also makes you more prone to dislocations


- And lol, i did the one body side training thing as well and i look funny :D it's not noticeable to people at all but i'm pretty detailed orientated so it annoys the **** out of me lol


Gluck with everything bro!! Sorry if i came across as a cock, we're the same age, both asian lifters so there's a weird connection because not many of us do it (also makes us the good looking ones haha) and i don't wanna see you go through what i've gone through

[extremenergy3]

I had a similar experience to you with my shoulder when i was younger and you gotta remember that there's a big difference between healing fast and feeling fine compared to healing properly and being fine.. I hurt mine in football, it was a clean dislocation, straight out and in and i was back to playing two weeks later (back to it in 5 days but i was being safe :rolleyes:) but 5 years on it's still coming out and that's even after having shoulder ops.. so yeah, seriously, just be careful with it bro:


- Don't put it in any position which will cause it to shift and heal in the wrong position.. all the tendons and ligaments have already been stretched from your arm coming out and will stay stretched if you keep moving it around like a ****tard.. it's this permanent stretching that causes all the damage and will make you more prone to dislocations in the future because that's what holds your arm there..


- Relearn all the movements.. these will be subtle little changes but your biomechanics have now changed forever because your shoulder will never heal in the right position ever again without surgery.. your shoulder is ball and socket and when it comes out a tear is left which scars and means your shoulder no longer sits nicely (aka torn labrum) and also makes you more prone to dislocations


- And lol, i did the one body side training thing as well and i look funny :D it's not noticeable to people at all but i'm pretty detailed orientated so it annoys the **** out of me lol


Gluck with everything bro!! Sorry if i came across as a cock, we're the same age, both asian lifters so there's a weird connection because not many of us do it (also makes us the good looking ones haha) and i don't wanna see you go through what i've gone through

Very valid points. You didn't come across as a cock... That's just how Asians speak to each other!!! LOL.

But seriously, good points. I hadn't thought of that. Thanks for sharing your experience and I'm definitely taking it into consideration. I think I'll take some more time off of anything two handed :p

You know how a person usually puts there arm behind the passenger seat headrest when parallel parking? That hurts like hell to me! That's how I know it's definitely not healed yet... But I really wanted to get a good arm workout in! LOL

Yeah... I'm gonna give it some more time for sure. I don't think mine was as bad as yours, but better safe than sorry. Of course, I will test it from time-to-time :D

[extremenergy3]

Working out is hard.
Working out is hard lol As bodybuilders, we have to push, press, lift, pull, drag, inhale, exhale, eat and sleep correctly or else we screw up something and are inefficient. This shoulder thing is bringing me down. When I get health insurance again, first thing I'm doing is going to the doctor.

I figured out that I can't really do high pulley work for my back. Any low pulley/row movements are perfect fine though. Doesn't hurt my shoulder one bit. I did try high pulley free motion wide grip pull-downs. I had to lean back just a tad and there was no discomfort. I'm glad I can work my right side of my back again. But I haven't tried free weights... yet :D

I also figured out that I'm definitely not ready for pushing movements yet. I did all hammerstrength pressing and it was a no-go for the right side. I'm glad I know where my limits and progress are for now though.

Didn't count macros today. I've been eating a lot of junk. I actually weighed in at 173 today LOL I'm glad I'm still gaining even though I can't hit my upper body as hard anymore. I should be 174 now, according to my plan :( Oh well. I gotta be more strict on my diet.

Here's the workout!

Back and Chest (warm-up/acclimation sets excluded)

HammerStrength Underhand Grip Low Row
2 plates + 25 (each side)x6
3 plates (each side)x4

High and Wide Pulley Free Motion Pull-downs
180x5
180x4

Close-Grip Cable Rows
180x5
200x4

Decline HammerStrength Press
2 plates x 5
2 plates x 5

Incline HammerStrength Press
2 25's x 6
2 25's x 6

Flat HammerStrength Press
2 plates x 5
2 plates x 5

It's hard to balance and press with one side only :p

[or_yourlivingtodie]

have you ever tried using cissus dude?

with all the problems ive had with tendons/ligaments and **** in my life *mostly ankle, but also a few shoulder problems, rotator cuff to be exact* cissus has been a godsend for me. usually takes a few weeks to kick in, but always ends up helping me get back to normal


something to look into until you are able to get to a doctor

[extremenergy3]

have you ever tried using cissus dude?

with all the problems ive had with tendons/ligaments and **** in my life *mostly ankle, but also a few shoulder problems, rotator cuff to be exact* cissus has been a godsend for me. usually takes a few weeks to kick in, but always ends up helping me get back to normal


something to look into until you are able to get to a doctor

Hm... Well, I do have some Blue Gene. I'll have to talk to PT about that. Thanks for the input though!

[or_yourlivingtodie]

Hm... Well, I do have some Blue Gene. I'll have to talk to PT about that. Thanks for the input though!

lemme see if i can find you my blue gene log.........cause i was specifically using it during rehab on my ankle

[or_yourlivingtodie]

alright guys, for those of you still checkin on this.....

finished the blue gene a few days ago, but due to complications witht he workmans comp insurance company and everything, i never got to go to the scheduled dr appointment.

so before i do a FINAL write up, im gonna wait to go to my pre-op appointment which is on tuesday. surgery will be on thursday *the 8th*



MY FINAL THOUGHTS: overall, i was VERY satisfied with this stack. with the wraath/GFH i was never really that sore, didnt experience too many DOMS, and i felt i could push a little harder overall.

As for the blue gene.......as i said, i never went to the dr appointment, so i dont know if it did anything on a realy tendon/ligament level like i wanted to find out *as i said i'll know a little more tuesday* but i FEEL that it has helped quite a bit. my ankle actualyl felt better, and i didnt have to take my pain killers NEARLY as much as i did before. only time i really felt the need to take them was after a leg workout *which put a lot more stress on it* so that is understandable. since stopping, i can feel a slight difference, but that could be partly due to the changes in weather here in CT, which always seems to play a role in my pain levels.
cant really comment on the hormone levels or anything.

as for the other little bits in it, mainly the quercitin, i kinda feel like that was giving my immune system a little boost. i wasnt sick on the stuff....but could just be a coincidence.

Overall, i give the product a 7/10. For me, its a bit pricy, but i really do feel that it has helped.

i do plan on purchasing some when i start up my rehab in the spring, and put it to the ULTIMATE test of recovery......since i'll be starting fresh with a rebuilt ligament!!!!


keep an eye out on tuesday for brief after the pre-op!

I would like to thank Dracoy for giving my name to CL to let me try the product, and everyone at Controlled Labs for the opportunity. I deff. hope to do more logs for them on future products.


Final Dr's words: ligament = not much better tendon = just about he same.

now, before you guys read it and go, oh well product is a fake. i would like to point out, my tendon was torn *i doubt ANY supplement can fixt aht, just time and rehab* and my ligament was basically gone. instead of a tight rubber band, its a wet noodle...hope you get that picture.

so like i had said in the last post....i FELT better with the product. placebo? idk, all i know is i took the proudct with an open mind, and left with some positive results.

http://forum.bodybuilding.com/showthread.php?t=112142041 :D

[extremenergy3]

http://forum.bodybuilding.com/showthread.php?t=112142041 :D

Interesting info. Yeah, I don't know if I have a tear or whatnot, but just gotta wait until I get health insurance. Can't afford a $5000 X-ray :(

[rallyum]

Woah health insurance is a real kicker in America isn't it?

X-rays and consults here are free, pretty sure the surgery is free if you're willing to wait and go public but don't quote me on that lol and if not then it's heavily discounted.

I went private for my op because i wanted the best and didn't want to wait anymore so had to pay $1500 upfront for my surgeon - he's actually considered the best Orthopaedics in Australia and is a leading expert internationally so for me it was a deal, $950 upfront for the Anaesthetist but was refunded $900 and another $2000 to hire the operating theatre, nurses etc but got back $1500 again from the government so $2050 all up.. $5000 for an xray is nuts!

[extremenergy3]

Woah health insurance is a real kicker in America isn't it?

X-rays and consults here are free, pretty sure the surgery is free if you're willing to wait and go public but don't quote me on that lol and if not then it's heavily discounted.

I went private for my op because i wanted the best and didn't want to wait anymore so had to pay $1500 upfront for my surgeon - he's actually considered the best Orthopaedics in Australia and is a leading expert internationally so for me it was a deal, $950 upfront for the Anaesthetist but was refunded $900 and another $2000 to hire the operating theatre, nurses etc but got back $1500 again from the government so $2050 all up.. $5000 for an xray is nuts!

haha ok, I'm exaggerating how much an X-Ray would cost, but it might as well cost me $5000 as I can't afford it now anyway :p Still looking for that job with health insurance... Hope I get something soon >.<

[or_yourlivingtodie]

just throwin this out there, xray probably wouldnt be the best way to go, especially a shoulder problem.......cause i highly doubt its any sort of bone problem


MRI is what you'd probably need to get, and of course go see a doc, sports doc if you can ;)


ive screwed up so many tendons/ligaments i could tell you just about everything you'd ever wanna know!

[extremenergy3]

just throwin this out there, xray probably wouldnt be the best way to go, especially a shoulder problem.......cause i highly doubt its any sort of bone problem


MRI is what you'd probably need to get, and of course go see a doc, sports doc if you can ;)


ive screwed up so many tendons/ligaments i could tell you just about everything you'd ever wanna know!

Ah. Yeah, I had no idea what type of procedure to get for my shoulder :p So MRI + sports doc? I will keep that in mind for sure. What other tips do you got? :)

Also, tomorrow morning... Gonna kill it on hack squats. I think I got 3 plates on each side for 5 reps, 2 sets... Go for 3 plates + 2 tens? :D I'm loving leg day using max OT. But I really do miss my squats :(

[or_yourlivingtodie]

well it honestly doesnt seem like a rotator cuff problem, if that was the case you really wouldnt be able to move your arm at all, so thats good news. but theres a ****ton of tendons/ligaments in there that can have a problem

i mean trying simple things such as: plain old icy hot, i like those new icy hot patches...or take a bag of ice and put it on for 20 minutes, then put some heat on it for 20 minutes

and if your gym has any of those resistance bands, try stretching out using some of those...hold em down with your foot and try doing like lat raises, front raises, tie it off to a door handle or something and with your elbow at a 90 degree angle, go from right to left across your body with your arm, simple little things like that

and yea, im assuming a doc would make you get an MRI, and since you're as active as you are, sports doc would be the better route, they're just geared towards more sports related injuries.

[extremenergy3]

well it honestly doesnt seem like a rotator cuff problem, if that was the case you really wouldnt be able to move your arm at all, so thats good news. but theres a ****ton of tendons/ligaments in there that can have a problem

i mean trying simple things such as: plain old icy hot, i like those new icy hot patches...or take a bag of ice and put it on for 20 minutes, then put some heat on it for 20 minutes

and if your gym has any of those resistance bands, try stretching out using some of those...hold em down with your foot and try doing like lat raises, front raises, tie it off to a door handle or something and with your elbow at a 90 degree angle, go from right to left across your body with your arm, simple little things like that

and yea, im assuming a doc would make you get an MRI, and since you're as active as you are, sports doc would be the better route, they're just geared towards more sports related injuries.

Thanks, man. Once I get that health insurance, that's the first thing I'll do!

Legs = Make me wanna barffff!!!
Today's leg workout was intense and I only did THREE exercises!!! I thought MAX-OT wouldn't have enough volume for me, but when you're overloading your bodyparts with as heavy as a weight you can do for 4-6 reps for 2 sets only, that's definitely gonna shock the system.

I gotta give some credit to Green Mag + GlycerGrow though. My strength has been rising since taking them together. And drastically. I think in the FAQ, GlycerGrow actually helps with the uptake of creatine. :cool: Definitely cool and a great thing!

Anyway, here's today's leg workout. I'm so beat! Gonna eat some soul food later :)

Legs: MAX-OT (warm-ups excluded)

Hack Squats
3 plates + 15 (each side) x 5
3 plates + 15 (each side) x 4
WOW... These were crazy! Struggled like crazy on the last reps for these both these sets. It felt really good to push through them. I just kept thinking in my mind, "JUST DO IT!" lol I'm a Nike ad. Added 30lbs onto this since last workout but lost a rep on the second set.

Leg Press
6 plates (each side) x 6
6 plates (each side) x 6

SUPERSET WITH...

Leg Press Calf Raises
6 plates (each side) x 6
These were crazy as well. I was so beat from the Hack Squats, I don't know how I did these. I could only do one set of the Leg Press Calf Raises because my legs were not strong enough to hold up the weight anymore after the superset lol. Oh well, it was intense!

Pic of the Day

http://i106.photobucket.com/albums/m280/tastytimmm/Legs-3.png

http://i106.photobucket.com/albums/m280/tastytimmm/Legs2.png

[extremenergy3]

Ouch, my lower trapezius muscles...
I had a really fun day today. Just hung out with the lady friend and ate some awesome cupcakes. Freaking sweeeet. Chilled at Twin Peaks... If anyone is ever in San Francisco and it's a sunny day, Twin Peaks has the best view of the whole city!!!

Anyway, for some reason, my lower trap muscles have been bothering me. It was actually really bad last night. I had some knots in my back but still have some soreness there even after a short, but good massage. Could it be my spine? Ugh... This kinda came out of left field. I was not expecting this at all, especially since I wasn't in any compromising positions. Pinched nerve possibly? Maybe from hack squats or leg press? Weird...

The good news is I have more mobility in my right shoulder. Still not 100% though. But damn is it keeping me off track for my goals. I'm actually still surprised I'm maintaining/slightly gaining still. Hope it's not all fat because my chest and shoulders are not getting the work they need to get torn down and grow.

oh well, one day at a time...

[rallyum]

I use to shrug my shoulders a lot subconciously as a way to protect them.. it's now become an annoying habit that irritates the hell out of my traps.. might be that dude..

Plus when you get injured the whole surrounding area picks up the slack, just how the body works (sorry bout the bro science, in exams right now so don't have time to explain).. anyways, this is why trainning should kinda be lightened because they'll already be doing more work than normal while the injured area heals.. might be that as well, i.e. your traps are just tired

Funnily enough, other areas also start getting affected for e.g. the shoulders connect to your opposite hip so when you have rotation probs in one of your shoulders, the opposite hip will also be affected.. watch out for that, may be torquing your spine without even knowing it

All the best dude

[Dracoy]

Say cheese!

[or_yourlivingtodie]

icy cold medicated rolls dude, use em ;)

[extremenergy3]

I use to shrug my shoulders a lot subconciously as a way to protect them.. it's now become an annoying habit that irritates the hell out of my traps.. might be that dude..

Plus when you get injured the whole surrounding area picks up the slack, just how the body works (sorry bout the bro science, in exams right now so don't have time to explain).. anyways, this is why trainning should kinda be lightened because they'll already be doing more work than normal while the injured area heals.. might be that as well, i.e. your traps are just tired

Funnily enough, other areas also start getting affected for e.g. the shoulders connect to your opposite hip so when you have rotation probs in one of your shoulders, the opposite hip will also be affected.. watch out for that, may be torquing your spine without even knowing it

All the best dude

Thanks. Yeah, I dunno what happened. Took a couple pills of ibuprofen today and now my back feels 100% lol I guess it was just a little inflammation? Still gonna put some bengay on it tonight though :p


Say cheese!

lol you popped out of nowhere. Long time no talk man! How are you?


icy cold medicated rolls dude, use em ;)

What are those? I'mma use bengay tonight on my back. Final precautionary thing. I feel great today after the ibprofen :D

[extremenergy3]

Feels SOOO Good To Workout Again...
After some odd lower/middle trapezius pain, I'm finally back in the gym today. Hit up some arms with ZERO pain in the shoulder! Still not able to do overhead movements, but I'm OK with that for now. I'll avoid the things that will truly tax the shoulder.

I also shot some hoops and skateboarded a little. Too much overhead stuff. Adjusted my shot lol and surprisingly made a lot of shots. Just played some HORSE and shot around... nothing strenuous.

Also, I weighed in at 175lbs today :eek: Very surprising! I hope it is not a fluctuation. I'll check again the next time I'm at the gym and see if it stays there. If it does, that means all is going according to plan!

I also had an interview at this place called Kara's Cupcakes LOL I need a job and will pretty much do anything now. I don't know what my chances are of getting the job, but it would be nice to finally get some cash flowing into my pockets!

Cupcakes + Bodybuilding = LOL!

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0317-1-1.jpg

Armed and Dangerous!!! (warm-ups excluded)

EZ Bar Curls
85x6
90x6
90x6
+5 lbs
Wow, I felt incredibly strong in these. Had a little groove going, but that's how I usually curl :D Biceps were definitely pumped already after these! GG FTW!

SUPERSET WITH

Dumbbell Skull Crushers
25lb'ersx8
30lb'ersx6
32.5lber'sx6
+2.5lbs each hand for last set
Felt strong on these as well oddly. No shoulder pain!!!

V-bar Tricep Push-Downs
80x6
80x6
90x6
Don't recall my numbers for last time on these. Used a different bar I believe. Great contraction still.

SUPERSET WITH

Alternating Dumbbell Curls
32.5lb'ersx5 (each hand)
32.5lb'ersx5 (each hand)
35lb'ersx5 (each hand)
+2.5 and +5lbs
Figured I'd bump up the weight since I was able to do 32.5lb'ers for two sets... didn't think I'd be able to pump up the same amount of reps though!

Machine Preacher Curls
80x6
90x6
Didn't do these last time, so can't compare. Couldn't find anything to superset that was near the cables, so I just did these and supersetted with the machine dips right next to it!

SUPERSET WITH

Machine Dips
285x6
285x6
They really need a belt to hold me down on these lol

Crunches
25
15
10
10
My abs were really burning after these hahaha yeah weak abs :(

PIC OF THE DAY!

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0318-1.jpg

[8footballQB]

you didnt tell me you had a log :eek: im in here like swim wear!

keep up the good work. i had an awesome workout today and took some "before" pics finally.

[extremenergy3]

you didnt tell me you had a log :eek: im in here like swim wear!

keep up the good work. i had an awesome workout today and took some "before" pics finally.

FaSwizzle!!! (<--- named in honor of Taylor Swift... Taylor Swizzle =D) Welcome to a long journey! or a short one... one year means a lot of things to different people hahaha

My Knees Are Creaky... I'm an Old Man... ;P
Good leg workout. Got a vid! Took some pics. Feeling good. Quite tired. Not much to update right now. Getting back into the workout groove. Shoulder is still injured, but I'm not really using it by not working out chest or back. Actually haven't had pain in it for a couple days from just regular use which is good!

Anyway, here's the workout!!!

Legs: MAX-OT!!! (warm-up and acclimation sets excluded)

Hack Squats
3 plates + 25 (each side) x 5 PR!
3 plates + 25 (each side) x FAIL
+10 each side -1 set LOL

30JABJ6jjek

I dunno what happened with this second set HAHA I saw my friend at the gym and asked him to get a vid for me for the first set. Camera always gets you more motivated. I think I chatted up with him too much since we used to workout together at Uni, so I lost it on the second one. Got parallel and just lost it... haha oh well. Took too much energy to take off plates and bring it back up, so I stopped that while I was ahead.

Leg Press
6 plates + 5 (each side) x 4
6 plates + 5 (each side) x 4
+5 each side -1 rep, 1 SS Calf Pressing
Decided to go up in weight for Leg Press since I've been there for a while. Took out the Calf Pressing so I could have more energy. It worked and it didn't. Gained some poundage, lost some reps.

Lying Leg Curls
110x6
110x6
+10 for 2 sets
These felt good. I think I could do more weight next time!

Leg Extensions
185x6
200x6
I could do more on these as well. Next time.

Donkey Calf Raises
340x6
340x6
Did I go up in weight on these? Gotta check last workout lol

Pics of the Day!!!

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0322.jpg
http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0323.jpg
http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0324.jpg
http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0327.jpg
http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0329.jpg

[zhouaznbrass]

gettin some quad separation there man!

nice work

[8footballQB]

i need a bigger gym. my YMCA has no hack squat machine. although my current routine is just bench, squat, deadlift so it's good enough. I think i set a PR in every lift today, and i could of went higher. keeping a log is one of the best things i have done and it will definately help me a bunch. hopefully i can get some more people in to comment and help out.

[cyde]

So this is where you've been hiding? Nice hacks, Timmah. I've never seen a hack squat machine with that low of an incline.

[extremenergy3]

gettin some quad separation there man!

nice work

Thanks man! Legs is hard work!!! Is your last name Zhou? My friend's last name is Zhou and my girlfriend's mom's maiden name is Zhou. Only Zhou's I know :D


i need a bigger gym. my YMCA has no hack squat machine. although my current routine is just bench, squat, deadlift so it's good enough. I think i set a PR in every lift today, and i could of went higher. keeping a log is one of the best things i have done and it will definately help me a bunch. hopefully i can get some more people in to comment and help out.

For real. I've been keeping logs since 2006. Went from 150 to where I am now!!! Crazy huh? :D


So this is where you've been hiding? Nice hacks, Timmah. I've never seen a hack squat machine with that low of an incline.

45 degree angle? Is it usually higher? I haven't seen any higher than 45 degrees lol And yah, I be hiding here :D I wanna get as strong as this dude!!!

1VRiijp4bo4

Hope he turns pro at this year's Nationals!!!

[zhouaznbrass]

haha yea my name is zhou. translated to english is joe...both pronounced basically the same.

how are u likin the glycergrow? im thinkin about pickin up a tub

[extremenergy3]

haha yea my name is zhou. translated to english is joe...both pronounced basically the same.

how are u likin the glycergrow? im thinkin about pickin up a tub

GlycerGrow is pretty awesome. I'm liking it so far. Oddly, my strength gains have been off the roof. When I read the FAQ, it said that GlycerGrow helps with the intake of creatine and I take it with Green Magnitude, so maybe that's why.

In other news,... CHINESE FOOD!

http://photos-b.ak.fbcdn.net/hphotos-ak-snc3/hs025.snc3/11242_819158158353_3233057_46186906_4372563_n.jpg



Gonna hit up some back today :D

[cyde]

Looks good, Timmah! Keep pounding down that food to beat your crazy asian metabolism.

[nmsk80066]

DUDE

kind of late in here, but read through everything and like what i'm seeing! keep up the great work

*subbed:)

[extremenergy3]

Looks good, Timmah! Keep pounding down that food to beat your crazy asian metabolism.

HECK YEAH! I have a hunger... TO GET HUGEEE!!!


DUDE

kind of late in here, but read through everything and like what i'm seeing! keep up the great work

*subbed:)

Thanks man! If you ever need any advice and stuff, don't be afraid to holler here or through PM's!

Lazy Saturday, Great Workout, New VIDEO!
Sup ya'll! As you can see, I ate a huge lunch at a Chinese restaurant today. That is the good thing about San Francisco... TONS of Chinese restaurants!!! I believe San Francisco has the largest restaurant per capita than any other city in the world hahaha But we still didn't make the top ten fattest cities list!!! Actually, I think we're in the top ten FITTEST!

Anyway, sorry for the lack of videos. I'm gonna have another VLOG up this week updating about my progress, shoulder injury, etc... I did take some awesome footage today of my workout and I'm just gonna post that instead of my usual text (though I have the whole workout in text on the youtube video page, just click on the video). Got some posing at the end too... just a back double bi and back lat spread :D

Enjoy the video :)

Back, back, back it up!!!

K9Yy5R_MeSM

[nmsk80066]

look good man! nice lat spread

those sumos though, you should use a little more leg drive right? good job though man :)

[extremenergy3]

look good man! nice lat spread

those sumos though, you should use a little more leg drive right? good job though man :)

Thanks!

Probably should use more leg drive lol but I didn't feel like scraping up my shins that day :D But actually, I felt no problems with my lift. It hit my back and kept minimal use of my hamstrings (since they already trained on leg day :D)

[liftjunkie06]

Just realized you rep for nimbus, lol. I thought swell was a great product. What is your stack? Do you use poseidon? I haven't tried that but have heard good things, plus it;s the base for swell...also nice to see the new protein products.

[extremenergy3]

Just realized you rep for nimbus, lol. I thought swell was a great product. What is your stack? Do you use poseidon? I haven't tried that but have heard good things, plus it;s the base for swell...also nice to see the new protein products.

Currently, I'm just using Controlled Labs stuff since this is sorta sponsored by them (or actually by PT).

I think Poseidon is great. I believe it should be used throughout the whole day just cuz it'll make drinking gallons of water a day less boring and it's all-around healthy!

Yeah, the new protein products are awesome! ChocPB = nomnomnom!!

Have you tried the pudding yet?

[zhouaznbrass]

is there a difference in grip when u do barbell rows? i figure without palms facing outward it works the inner back more correct?

do u switch up ur grips at all

[extremenergy3]

is there a difference in grip when u do barbell rows? i figure without palms facing outward it works the inner back more correct?

do u switch up ur grips at all

Oh yeah, I switch up my grips for barbell rows all the time.

Pronated/Overhand grip, I feel, stimulates the upper lats.

Supinated/Underhand grip stimulates the lower lats.

Closer or wider grip will definitely change if it hits middle or wide, respectively.

And I like to switch it up with the EZ Curl bar for a more comfortable supinated grip :D and this definitely hits the lower/middle lats very well!

[liftjunkie06]

Currently, I'm just using Controlled Labs stuff since this is sorta sponsored by them (or actually by PT).

I think Poseidon is great. I believe it should be used throughout the whole day just cuz it'll make drinking gallons of water a day less boring and it's all-around healthy!

Yeah, the new protein products are awesome! ChocPB = nomnomnom!!

Have you tried the pudding yet?

Nice, CL is great and I've used WF and PW for a while, just ran out so probably just do something else for awhile. PT and crew are good people. I need to find me one those sponsor things, see if it makes a difference during prep/offseason.

Nice journal!

[extremenergy3]

Nice, CL is great and I've used WF and PW for a while, just ran out so probably just do something else for awhile. PT and crew are good people. I need to find me one those sponsor things, see if it makes a difference during prep/offseason.

Nice journal!

For sure. Doing sponsored logs sure does save a lot on the wallet and help with the gains :)

In other news, my back is still sore from Saturday's workout! I plan on doing some arms tomorrow and Wednesday is career fair at my old University. I still have to go back there to look for a job :rolleyes: oh well, gotta do what you gotta do!

[extremenergy3]

Great Arm Workout!!!
Sup ya'll. Took a lot of days off because my back was sore since Saturday after the workout. it is now Tuesday and I felt great, ready to hit the gym for an awesome arm workout.

Haven't been eating as much, though... Appetite is kinda low for some reason. Definitely need to go grocery shopping and find some healthy, yet tasty, foods I like :)

Here's the workout! Pic of the day at the bottom!

MAX-OT: Arms

EZ Bar Curls
90x6
95x4.5
+5lbs for 1 set
Felt good on the 90lb curls so decided to bump it up!!! New PR there. Never hit 95 before and it feels good, man. Cheated a little on the last 1.5 reps, but sometimes we need that to overload a bit!

Alternating Dumbbell Curls
35lb'ersx6 (each arm)
35lb'ersx6 (each arm)
+5lbs for 1 set, +2.5lbs for 1 set
A little bit surprised at how easy these felt. Only had trouble on the last 2 reps for each arm. Definitely want to bump it up to 37.5's next week... but I didn't see any at this gym... These are also PR's as I've never hit it this high before!

Cable Curls
110x6
110x6
These were brutal. Negatives are killer and I love it! Didn't do these last week, so no comparison. I'm pretty sure I went up though from two weeks ago.

Rope Tricep Pushdowns
80x6
80x6
I really tried hard on these. No comparison to last week as I used the V-bar last time, but I needed to switch it up. Every rep hurt... in a good way!!!

Dumbbell Skull Crushers
30lb'ersx6
35lb'ersx4
+2.5lbs for 1 set
35lb'ers are tough. Left one was dying out before right, but still hard on both of them. Great stretch and contraction. Really gotta concentrate and let them come down slow so you don't BONK your head hahaha The positives are even harder :\

Machine Dips
280x6
280x6
Had mild shoulder discomfort on these for some reason. But I was able to sit down more. Maybe the weight is getting easier. But yeah, I'm taking it easy on the dips for now and can't really come up with any other exercise that won't hurt my shoulder as much but still stimulate my tri's. I can't wait to get back into overhead triceps movements as I believe they build up the long head... the meatiest part of the triceps!

Pic of the Day:

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0356.jpg

Good lighting is my friend :D

[nmsk80066]

strong tris man! keep killin' it

[8footballQB]

nice workouts dude. how long do you rest in between sets? i still haven't figured out what works best for me

[extremenergy3]

strong tris man! keep killin' it


nice workouts dude. how long do you rest in between sets? i still haven't figured out what works best for me

Thanks guys.

As for rest between sets, I usually go by feel. On arm days, rest is usually really short. A minute or less, if I feel good. For compound leg movements (hacks and leg press, for now), I give it a full 2-3 minutes. Back days are 1-2 minutes. When I was doing chest workouts, it was about 1-3 minutes. Shoulders were also about 1-2 minutes.

This is all by feel. Looking at the clock worries me hahaha, but I'm pretty sure these times are spot on since I finish my workouts relatively quickly.

[8footballQB]

Thanks guys.

As for rest between sets, I usually go by feel. On arm days, rest is usually really short. A minute or less, if I feel good. For compound leg movements (hacks and leg press, for now), I give it a full 2-3 minutes. Back days are 1-2 minutes. When I was doing chest workouts, it was about 1-3 minutes. Shoulders were also about 1-2 minutes.

This is all by feel. Looking at the clock worries me hahaha, but I'm pretty sure these times are spot on since I finish my workouts relatively quickly.
sounds good man. thats basically what i do, for squats and stuff i know its a couple mins, and shorter for arms and things. especially when im going heavier i tend to rest longer to make sure im ready. i haven't done much research on it so wanted to make sure i was in the right ballpark

[or_yourlivingtodie]

i love fast arm days


the pump is always amazing, and who doenst love a good pump?! :D

[extremenergy3]

sounds good man. thats basically what i do, for squats and stuff i know its a couple mins, and shorter for arms and things. especially when im going heavier i tend to rest longer to make sure im ready. i haven't done much research on it so wanted to make sure i was in the right ballpark

for sure :D


i love fast arm days


the pump is always amazing, and who doenst love a good pump?! :D

I've been doing heavy weight, high volume, low frequency for so long that it feels really good to do even heavier weight, low volume, mid-frequency now!!! Pumps are pretty awesome :D

[busyboy21]

keep on training hard bro! you have some vid skills keep it up.

[extremenergy3]

keep on training hard bro! you have some vid skills keep it up.

Thanks! I'll definitely be making more videos for my journey :D

[extremenergy3]

Crazy headaches the past couple days... Cannot workout with them!!! Hopefully it goes away tomorrow and I can work out some. Was planning on snowboarding tomorrow, but change of plans pushed it to Sunday if the price is right :D

That's it for now. Keep grinding it out.

[Zarazen]

HECK YEAH! I have a hunger... TO GET HUGEEE!!!



Thanks man! If you ever need any advice and stuff, don't be afraid to holler here or through PM's!

Lazy Saturday, Great Workout, New VIDEO!
Sup ya'll! As you can see, I ate a huge lunch at a Chinese restaurant today. That is the good thing about San Francisco... TONS of Chinese restaurants!!! I believe San Francisco has the largest restaurant per capita than any other city in the world hahaha But we still didn't make the top ten fattest cities list!!! Actually, I think we're in the top ten FITTEST!

Anyway, sorry for the lack of videos. I'm gonna have another VLOG up this week updating about my progress, shoulder injury, etc... I did take some awesome footage today of my workout and I'm just gonna post that instead of my usual text (though I have the whole workout in text on the youtube video page, just click on the video). Got some posing at the end too... just a back double bi and back lat spread :D

Enjoy the video :)

Back, back, back it up!!!

K9Yy5R_MeSM

Enjoyed reading through your journal.

Just a couple of things I noticed in this video. Try not to sacrifice form for weight. Try going more parallel on BB rows. The fact that you are a little more upright is putting more emphasis on your traps and not the rhomboids. Also, on your pulldowns, focus more on using your lats to pull the weight down. In the video you can tell you're using your biceps alot to get the weight down. Focus on pulling the weight with your elbows and just using your hands as hooks.

Good luck!

[extremenergy3]

Enjoyed reading through your journal.

Just a couple of things I noticed in this video. Try not to sacrifice form for weight. Try going more parallel on BB rows. The fact that you are a little more upright is putting more emphasis on your traps and not the rhomboids. Also, on your pulldowns, focus more on using your lats to pull the weight down. In the video you can tell you're using your biceps alot to get the weight down. Focus on pulling the weight with your elbows and just using your hands as hooks.

Good luck!

Thanks for joining in :D

Yeah, the BB rows were kinda different with the EZ bar. I guess they were more like Yates Rows? Oddly enough, I don't feel it in the trapz as much as I felt it in my inner lower lats. Used a underhand grip at bodywidth. Same with the close grip pulldowns. And also quite oddly, even after seeing my own form, I'm a bit surprised my biceps aren't sore/tired since it does look like I'm using a lot of biceps. I think I have a unique technique :D

Thanks for the advice though. Will keep in mind for the next back workout!

[extremenergy3]

Headaches are gone... But crazy sore throat today! @_@ I just want to train!!!

[nmsk80066]

^ stinks man :cool:

[extremenergy3]

^ stinks man :cool:

TRue that :p

8kMlUGoSrFg

Preview of what's to come. I have lots of footage for this workout. Actually, I got COMPLETE footage on this workout. Will work on it later since it's so late now hahaha

[extremenergy3]

So I pretty much got 3 hours of sleep with about 5 interruptions due to throat pain. Decided just to stay awake! Working on vid NAOW :D

[extremenergy3]

THROAT HURTS
Throat hurts like a mu'fugga right now. Here's a vid of my workout :D Enjoy


MAX-OT: Legs

4hiHsW0_Zhs






ALSO, I had a cramp SO BAD last night. 3AM vastus medialis (tear drop muscle) spasm! Lasted like 3 minutes, but felt like forever...

http://i106.photobucket.com/albums/m280/tastytimmm/like.png

David Tsai... WHY DID YOU "LIKE" THIS STATUS?! :p

[nmsk80066]

your hacks are hooooge :D and nice video editing job bro, keep up the awesome workouts. hope that sickness clears up

[extremenergy3]

your hacks are hooooge :D and nice video editing job bro, keep up the awesome workouts. hope that sickness clears up

Thanks, man :) I didn't realize MAX-OT would make me so much stronger! It's pretty crazy! I mean, I just picked up MAX-OT as a fluke because I had injured my shoulder and I needed to find new exercises and a new way to train around it. Luckily my super inspiration Eric Helms was starting MAX-OT and I got to read up about it from his log and some links there :D

I also made a little video of my cousin who helped me take the footage for this workout. He did the same workout but with less weight. This is his first time trying MAX-OT and he loved how short the workout was but intense. He said he didn't even know the time flew by in the gym! I'll try to upload the vid again... it wasn't working before :p

Also, a short update. It is FREAKING 3AM IN THE MORNING. WHY AM I AWAKE?! This sore throat is driving me nuts. I forgot I had vicodin from breaking my teeth in 2008 which I never used. I took one at like 6PM yesterday and got all drowsy and feel good. Now I'm awakened by my throat hurting again... so I popped another in hopes I can sleep and just let my body's immune system do its thing...

[Quelly]

glad your liking max ot, a good foundation of pure strength training is really the foundation of being able to create optimal growth in the hypertrophy ranges later on.

[extremenergy3]

glad your liking max ot, a good foundation of pure strength training is really the foundation of being able to create optimal growth in the hypertrophy ranges later on.

For sure. Thanks again, Eric! I feel like I'm still growing on Max-OT though :D

[Quelly]

For sure. Thanks again, Eric! I feel like I'm still growing on Max-OT though :D

oh you will no doubt, its not like you can't grow off lower reps, don't get me wrong lol I don't think anybody every looks at jeff willet or skip la cour and thinks "man, if those guys trained different they might grow" lol

[extremenergy3]

oh you will no doubt, its not like you can't grow off lower reps, don't get me wrong lol I don't think anybody every looks at jeff willet or skip la cour and thinks "man, if those guys trained different they might grow" lol

haha yeah, I read that entire AST Max-OT thing.

"Jeff Willet, the official spokesperson of MAX-OT training!" lol but he's definitely legit. Wonder if he REALLY just did MAX-OT only hahaha

But yep, I'm enjoying this Max-OT. I wonder if I need surgery on my shoulder @_@

[extremenergy3]

Sickness and bad workout!!!
Well, I've been sick since like Sunday night. Terrible throat pain. Like... Unbearable. I would only get like 2-3 hours of sleep on and off waking up to horrible pains in my throat. Took a bunch of stuff. Home remedies... etc.

Honestly, the only thing that works is gargling salt water every once in a while to get rid of excess mucous coming up, taking cough drops to soothe the throat, and vicodin LOL

Vicodin helped me get some rest for sure. Also, last night I was sleeping on my side or something and now I have some crappy lower back pain... like pinched nerve. I felt it happen too. So lame. Can't stop it and just gotta let it naturally go back to normal. No amount of massaging/hitting it is helping lol This interfered with my workout and I should have just stopped when I knew it was going to debilitate me. But I kept on going. Wasted effort :mad: Bad choice. I know next time just to save it for when I feel good.

Anyway, here's the workout.

Back: MAX-OT

EZ-Bar Rows
165x6
165x6

Close-Grip Pulldowns
200x5.5
200x4.5

One-Arm Dumbbell Rows
75x6
75x6

Wide-Grip Pulldowns
150x6
150x6

Other notes
No deadlifts cuz of the lower back thing. I was so excited for this workout, but meh, what can a person do? Should have just rested. Anyway, tomorrow is turkey day and I want to enjoy it :D Stuffing to stuff myself.

Have a happy Thanksgiving everyone!

[nmsk80066]

you'll kill it as soon as that throat clears up and get back on track with this epic bulk! :) hope you feel better soon, and..

HAPPY TURKEY DAY! (tomorrow, lol)

[rich55]

Legs are looking STRONG man! Keep up the good work!! I need to get some video editing skills to show the entire leg day. What do you use to edit?

[extremenergy3]

you'll kill it as soon as that throat clears up and get back on track with this epic bulk! :) hope you feel better soon, and..

HAPPY TURKEY DAY! (tomorrow, lol)

for sure. hopefully turkey will give me abnormal strength!!! Happy Thanksgiving to you too!


Legs are looking STRONG man! Keep up the good work!! I need to get some video editing skills to show the entire leg day. What do you use to edit?

Thanks, man. I was surprised to hit hacks so high! 4 plates next week!

And I use Windows Movie Maker to make my vids. Free!!! If you ever need help editing, don't be afraid to holler!

[rallyum]

Damn i just dislocated my shoulder again.. looks like we're shoulder buddies eh?

[extremenergy3]

Damn i just dislocated my shoulder again.. looks like we're shoulder buddies eh?

Are you serious?! What happened?!

[rallyum]

Tight RCs, stretching.. something had to give :(

It's mild, my arm just shifted in the joint.. actually not too bad for my standards, it usually comes out by an 1-2cms (half an inch to an inch) so it's cool and i'd rather my shoulder then RC.. shoulder you can strengthen the joint, just arthritis later on in life, RC is the pivot point between the front and back of the upper body.

Will be out for maybe two weeks, gonna take the whole month to recover though. Going on holiday for NYE so i really wanna sure up my shoulder for the trip.

How's yours? Seems to be kinda recovering from what i'm getting..

[extremenergy3]

Tight RCs, stretching.. something had to give :(

It's mild, my arm just shifted in the joint.. actually not too bad for my standards, it usually comes out by an 1-2cms (half an inch to an inch) so it's cool and i'd rather my shoulder then RC.. shoulder you can strengthen the joint, just arthritis later on in life, RC is the pivot point between the front and back of the upper body.

Will be out for maybe two weeks, gonna take the whole month to recover though. Going on holiday for NYE so i really wanna sure up my shoulder for the trip.

How's yours? Seems to be kinda recovering from what i'm getting..

damn... one month off sucks. But I'm pretty much taken a month... a little bit over a month so far of not doing any chest or shoulder exercises.

I guess mine are doing ok? I can do like some pushups lol but it just feels awkward now! Haven't really tested them in a couple of weeks, so maybe I'll try again. I'm enjoying my legs, back, and arms split though hahaha but we'll see. I think I feel my chest getting smaller already!!! NOOOO

[rallyum]

LOL i'm the same.. chest and shoulders are now my weakest bodyparts :(

But back on the other hand ha!

Is it a stability, mobility & flexibilty, strength or just a CNS issue, i.e. haven't used for a while, not firing right?

Stability:
- Swiss / Bosu Ball Pushups
- Side Planks
- Front Planks
- Static Holds - Internal, External etc
- If you can, IF, static bicep hangs & Javellin Press


Mobility & Flexibility
- Stretch
- Internals / Externals on a 2:1 basis depending on where the weakness is
- Just move it in different planes, front/side/reverse raises, inverted rows at diff heights etc


Strengthening
- YTWLs
- Scap work
- Rear delt work
- Compounds: db press, db bench etc.


CNS
- Just a matter of re-learning the movements


There's obviously more and this isn't prescriptive.. just isolate the problem and fix it accordingly. Don't just generalise and do externals because that's the answer everyone gives when it comes to shoulders without ever knowing why. I'm in double digits for dislocations so i'm pretty good at knowing where i'm hurt and what to do now lol :o

[extremenergy3]

Wow, thank you very much for that information. Good to learn from someone who has had experience (even though I wish you didn't have to experience it so much! LOL).

Yeah, I'm definitely taking it slow and need to relearn the movements cuz my CNS definitely forgot :p Been trying a bit of mobility/flexibility stuff. Not so much the others though. Definitely cannot hang off anything yet.

In other news, did an arm workout today. Got it all recorded and will try to edit tonight or tomorrow :) Happy African American Friday!

[extremenergy3]

Sickness, Turkey, and Guns
Sup ya'll. Feeling a lot better today. Sickness almost gone? I hope! I miss seeing my lady friend. Not been hanging out cuz I'm muy sick and don't want to get her sick.

Shoulder is getting better... slowly, but surely. Gonna start getting it a bit more active. Circular motions, flexibility, and very low strength exercises. Just gotta get used to it again before I lose it all. I can SEE my chest getting tiny >.<

Anyway, today's arm day was O.K. Didn't set any PR's but got a good pump going on. I think when my body is 100%, I'll be gaining again, but right now, being sick, it's hard!

I got it on video BTW. Do you guys like the video workout updates? :D

Arms: MAX-OT

XWKDPWHbHuU

ENJOY!

[nmsk80066]

i liked the video man ;) form looked solid as well

keep these coming!

[extremenergy3]

i liked the video man ;) form looked solid as well

keep these coming!

Thanks! No shoulder discomfort either. Woot woot! Let's go shoulder... HEAL!! Then maybe I can get some chest and shoulder workouts for everyone :p

[cyde]

That's some tender music for a workout video. You trying to tell me something, Tim? :p

Good workout, lil bro!

[extremenergy3]

that's some tender music for a workout video. You trying to tell me something, tim? :p

good workout, lil bro!

;) :)

[8footballQB]

nice vid..... get well soon man!

[extremenergy3]

nice vid..... get well soon man!

Thanks man. I'm feeling a lot better now. I still wake up with a sore throat. I'm guessing nightly dehydration. Can't drink water and sleep at the same time :D

Time for some hack squats!!! 3 plates + 35 each side :eek: That'll be my first working set. If all is well, I'll be going for 4 plates for the 2nd set!!! :D

YGCB3C4K5Tk

My inspiration for the day!

[Quelly]

lol thats an awesome vid

[B1GinNY82307]

ummm....hai??

I think I am lost...:confused:


Nah, Sub'd brah!! Good luck with this entire journey!! Here to offer my support and any help I can give! :D :p

[nmsk80066]

kid has a strong ROM. :cool:






:p not gonna lie, that was cute. lol!

[extremenergy3]

lol thats an awesome vid


kid has a strong ROM. :cool:

not gonna lie, that was cute. lol!

Yeah, I was trying to see if my videos showed up when I searched "hack squats" on youtube... but they didn't and I found this instead. CUTE BABY! I wish I could have a white baby. But I'm Asian... so I can only have Asian babies lol


ummm....hai??

I think I am lost...:confused:


Nah, Sub'd brah!! Good luck with this entire journey!! Here to offer my support and any help I can give! :D :p

Haha finally! and thanks man. I'm taking IntrAbolic now during my workouts cuz I ran out of InTrain. So far, I'm not noticing any difference in between set recovery but we'll see in the long run as I did like 60 workouts with InTrain :D Will try to get a video review on InTrain this weekend!

Crazy Legs Tim!!!
Hm... I was going to do legs Sunday. Then I got sidetracked by friend's birthday :D Best damn salmon sashimi I've ever had. Fresh AND thick slices!!! I never understood why Japanese restaurants would slice them so thin :confused:

Then was going to do legs yesterday, but got sidetracked by a woman lol I will not get into details. <3

Finally got in some legs today and hit PR's on EVERYTHING. Max-OT... I love you :) So here's the workout!

Legs: Max-OT (45 minutes)

Hack Squats
3 plate + 35 (each side) x 6
4 plates (each side) x 6
1st set: +10lbs each side, 2nd set: +20lbs each side!!!
Wow... Really had to grind these out!!! I was SO surprised I could do it. I was definitely huffing and puffing and on the floor after that 2nd set LOL

Leg Press
6 plates + 25 (each side) x 6
6 plates + 25 (each side) x 6
1st set: + 25lbs each side, 2nd set: +15lbs each side
First four reps were easy for both sets, but the last two were leg killers. Muscles were super tight after these and walking to the lying leg curl machine next was a pain!!!

Lying Leg Curls
120x6
120x4.5
1st set: +10lbs, 2nd set: same but last week 1st set was 110
These were sick. I think I need to hit up more hamstring work... Hacks and Leg Press ain't doing it. I'll try to add in some SLDL's, but, man, am I tired after all this!

Donkey Calf Raises
400x6 (whole stack!)
400x6
1st set: +40lbs, 2nd set: +20lbs
Yeah, this machine sucks now lol Guess I'll move on to seated calf raises. It hits the calves differently, but I can't add anymore to this machine! I will miss it lol

[B1GinNY82307]

I though you would notice a positive difference...:p but that's not why we are here...

solid stuff with pounding legs! Wish my gym had donkey calf machine...I always like those...:o

[extremenergy3]

I though you would notice a positive difference...:p but that's not why we are here...

solid stuff with pounding legs! Wish my gym had donkey calf machine...I always like those...:o

haha it's pretty awesome except easy to max out. But I guess when you're doing 6 reps for everything, it would be for this machine. Maybe when I start doing higher reps and volume, I'll start using it again. :D

For fun:


http://i106.photobucket.com/albums/m280/tastytimmm/xe3.png

[nmsk80066]

like the pic man :D and wow your hacks are just massive, and maxing a machine must be a good feeling!

[extremenergy3]

like the pic man :D and wow your hacks are just massive, and maxing a machine must be a good feeling!

hahaha thanks! they're only going up!!! Gonna try 4 plates + 10 on each side next time :eek: Gonna be murder on my legs!!! They are soooo sore today! Who knew that 2 working sets of 4 exercises could do so much damage to my legs!!!!!

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

I woke up early this morning
Sup nukka chukkas!

Went to bed at like 3:30am and woke up at 9:15am so I could get my workout onnnn! Been slacking so I decided to discipline myself and do some work. Ended up getting to the gym at like 11:30am lol but I needed to drink my morning weight gainer and pre-workout supps. All was well in the gym. I kinda like going at this time and may do so more often as a lot of the equipment is free.

Plus it helps me wake up early. Anyway, here's the workout!!!

Arms: Max-OT

EZ Bar Curls
LT: 95x4, 95x3.5
TT: 90x5.5, 90x5.5
Decided to slow down on these. Trying to go up too high too fast. These felt good though. I never noticed how much my biceps peak when doing these :eek: News to me!

Decline Dumbbell Skull Crushers
LT: flat 35lb'ersx4, 35lb'ersx3
TT: decline 30lb'ersx6, 30lb'ersx6
I guess I'll be moving up to 35lb'ers next week lol hope I don't get stuck like on flat :\ also decided to switch it up... a bicep then a tricep movement (not superset). Usually I just do 3 bicep exercises then 3 tricep ones.

Alternating Dumbbell Curls
LT: 35lb'ersx6, 35lb'ersx6
TT: 40lb'ersx6, 40lb'ersx6
Rocked these. Crazy jump. Had trouble on the last rep of the last set, but all was good :D

Straight-bar Push-downs (less pulleys)
LT: more pulleys 140x6, 140x6
TT: less pulleys 80x6, 80x6
The one with less pulleys is equivalent to doing push-downs on a lat-pull-down machine... So much tougher. Will start doing it like this since I maxed out the one with more pulleys.

Straight-bar Cable Curls
LT: 110x6, 120x4
TT: 110x6, 110x6
Tried to do 120 for the first set, but it was a no-go. So just dropped it down 10 and went for it. Will try 120 again next week.

One-Arm Supinated Push-downs
LT: 50x6, 50x6
TT: 60x6, 60x6
Went up. Much more difficult. Felt good though!

Crunches Super-Set with Dumbbell Flies/Presses
30-20-20-15-15 (for crunches)
15lb'ersx6 flies and 6 presses for 5 sets
Just testing the waters again with pressing and fly movements. This is the start of rehab on my shoulder >.< Also threw in just some front and side raises with no weight to get used to these movements again.

Incline Barbell Bench Press
45x8
95x6
95x6
YAY!!! I can do these!!! No real pain, but slight discomfort... Like it's a foreign movement and my mobility has been dropped. Can't stretch down and get the bar to reach my chin anymore hahaha guess I gotta work on that shoulder flexibility again. But I'm glad I can even do that much! YESSS! My moobs are looking saggy now lol

Pic of the Day


http://i106.photobucket.com/albums/m280/tastytimmm/holleratthisboy.png

Looking and feeling thicker!



http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[cyde]

Good hustle as usual, Timmah. Did you notice a difference between the lying DB extensions decline vs flat? And did I hear someone say boobs? :D

http://i49.tinypic.com/358e3hk.jpg

[extremenergy3]

Good hustle as usual, Timmah. Did you notice a difference between the lying DB extensions decline vs flat? And did I hear someone say boobs? :D

[img]http://i49.tinypic.com/358e3hk.jpg[img]

I felt more stable? I like having my shins resting against something for resistance. As for efficacy, I'm not quite sure yet. I can do 30lb dumbbells on flat for 6 reps and 2 sets also. You said it was supposed to be harder on decline? I think it might be easier lol but I do need to switch it up a bit cuz I'm stuck on 35lb dumbbells for flat. Maybe I should try incline too? :D We'll see.

Also, my chest was sore from doing 95lb barbell incline presses LOL That's how long I haven't trained my chest!!! Time to get back to training chest :) and I'm excited!

[extremenergy3]

http://photos-e.ak.fbcdn.net/hphotos-ak-snc3/hs052.snc3/13936_824784837443_3233057_46379594_1699554_n.jpg

Nimbus Performance Protein Isolate + Crownie (cookie + brownie) = perfect post workout :)

[8footballQB]

how ya been buddy? ^^^^ :eek: wow, do want!!

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Loving Deadlifts and Sweatsuits For Everyone!!!
Sup ya'll. Had a very good day. Hit up the gym very early (10:30am :p). Woke up at 8am just to get there at that time! I had to drink my Real Gains and take my GG+GM before heading out and my body just doesn't wake up the first two hours my mind is awake.

Also, I did some Christmas shopping today! Target, baby!!! Got my whole family sweatpants and sweatshirts for Christmas LOL All peppered gray. Gonna be hilarious on Christmas morning when everyone is wearing their sweatpants and sweatshirts. Family photo will be posted :D But it's quite cold in San Francisco now, so they'll come in handy.

Bought some waffle mix as well and made a whole mess of chocolate chip waffles! SO GOOD. They were huge too NOMNOMNMOM

kk here's the workout. I need to find a job!!!

Back: Max-OT

Underhand Grip Barbell Rows
165x6
165x6
Gonna hit up 175 next week. New exercise. Kinda didn't like the EZ Bar Rows already lol

Wide-Grip Pull-Downs
170x6
170x6
Probably coulda done more. Shoulder is feeling better fully extended so I will be going up in weight on these.

One-Arm Dumbbell Rows
100x6
100x6
Man, I love these. Haven't done them in a while cuz I feared shoulder pain. But they are good. Gotta go nice and slow so I don't hurt myself and it feels like a deload at the bottom too.

Sumo Deadlifts
275x4
275x4
These felt AWESOME. Haven't done this weight in deadlifts in a very long time. All double overhand grip and deload at the bottom. So much fun!

Pic of the Day

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0474.jpg

Feeling crazy thick and fat... But that's how a bulk is supposed to be!


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[extremenergy3]

how ya been buddy? ^^^^ :eek: wow, do want!!

I've been good. Been busy with the girlfriend and just studying for NASM-CPT. Really need to find a part time job cuz I'm low on funds @_@

My advice: whatever you want to do in life after college, try to get a paid/unpaid internship or anything related to it for work. Labs at school, businesses a city away, etc... take every chance you get to get ahead... it makes a difference!

[8footballQB]

I've been good. Been busy with the girlfriend and just studying for NASM-CPT. Really need to find a part time job cuz I'm low on funds @_@

My advice: whatever you want to do in life after college, try to get a paid/unpaid internship or anything related to it for work. Labs at school, businesses a city away, etc... take every chance you get to get ahead... it makes a difference!
call me stupid but this whole time i was thinking you were working out at 4 in the morning LOL, i totally forgot you were in cali and about the time difference :embarrased:

thanks for the advice man, i have seen alot of my brothers friends get internships in the city and it seemed to work out pretty well for them. i don't think ill be entering the business world but we'll see...

[extremenergy3]

call me stupid but this whole time i was thinking you were working out at 4 in the morning LOL, i totally forgot you were in cali and about the time difference :embarrased:

thanks for the advice man, i have seen alot of my brothers friends get internships in the city and it seemed to work out pretty well for them. i don't think ill be entering the business world but we'll see...

haha yeah, I don't usually work out at 10am, but trying to get my life in order :D

I forgot you're still in high school. But I'll give you some college advice later if you want :p

[8footballQB]

haha yeah, I don't usually work out at 10am, but trying to get my life in order :D

I forgot you're still in high school. But I'll give you some college advice later if you want :p
lol nice, i actually always wake up early on weekends and get to the gym. i like to get it out of the way so i don't have to plan the rest of the day around it...

and i appreciate it, working on some apps now, can't wait till i'm all finished.

[B1GinNY82307]

I've been good. Been busy with the girlfriend and just studying for NASM-CPT. Really need to find a part time job cuz I'm low on funds @_@

My advice: whatever you want to do in life after college, try to get a paid/unpaid internship or anything related to it for work. Labs at school, businesses a city away, etc... take every chance you get to get ahead... it makes a difference!

agreed!! Take full advantage of everything that you can in College...

[RichKnapp]

I've been good. Been busy with the girlfriend and just studying for NASM-CPT. Really need to find a part time job cuz I'm low on funds @_@

My advice: whatever you want to do in life after college, try to get a paid/unpaid internship or anything related to it for work. Labs at school, businesses a city away, etc... take every chance you get to get ahead... it makes a difference!
I agree. Comeing from a older guy , you never know what twists life will throw ya so get all the knowlage you can.

[extremenergy3]

lol nice, i actually always wake up early on weekends and get to the gym. i like to get it out of the way so i don't have to plan the rest of the day around it...

and i appreciate it, working on some apps now, can't wait till i'm all finished.

Keep it up. It's a good habit. Ever think about coming to the West Coast for school? :D Sunny California!!!


agreed!! Take full advantage of everything that you can in College...


I agree. Comeing from a older guy , you never know what twists life will throw ya so get all the knowlage you can.

Yeah. I really regret not taking advantage of all the opportunities I could get in college. There were so many things I could have done, but I ended up chillin' a lot at my crappy school job that had nothing to do with anything lol

Lesson learned: Never be content, always strive to be the best, know when to rest haha

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Jobs Apps and Chest Sags
Mom called me lazy today so I applied to like 10 jobs today LOL Good motivation, but makes me feel bad... But sometimes you gotta feel bad to do your best!!!

Did some chest today for the first time in 1.5 months. I am very surprised at my strength. I had slight shoulder discomfort. No pain. Need to work on flexibility and rehab on that shoulder. But a pretty good workout and it felt good to do chesticles again. Darn, saggy moobs!

Chest: Max-OT (sorta)

Flat Barbell Bench Press
155x6
155x6
Did two warm ups of just the bar, two of 95, and two of 135. Didn't want to jump up too
fast. Oddly, this is probably what I would have been pressing before lol I stopped about 2 inches away from the chest.

Incline Barbell Bench Press
135x6
135x6
Kinda just went for it on this one lol Not too shabby. Could only go down to my chin though.

Decline HammerStrength Press
70 (each side) x 6
70 (each side) x 6
Couldn't really feel the contractions on these for my right pec. VERY STRANGE. Had to really concentrate. C'mon muscle memory... WORK!

FreeMotion Cable Flies
60x6
60x6
Definitely felt the contraction on these. Gotta release the cables slowly so my arm doesn't fling back and hurt the shoulder. Crazy how careful I am now.

Crunches
30
20
15
Cramppppsssss

Pic of the Day

I'm so sexy!!!

http://i106.photobucket.com/albums/m280/tastytimmm/IMG_0498.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[B1GinNY82307]

What happened to your shoulder?

[8footballQB]

What happened to your shoulder?
this :confused:

i have unstable shoulders or something like that and have never been comfortable doing BB bench. i also broke my left one a few years ago in football so the ligaments and all that got a little stretched out. DB's have been my savior and although there is still minor discomfort its 100000x better then w/ BB.

[extremenergy3]

What happened to your shoulder?


this :confused:

i have unstable shoulders or something like that and have never been comfortable doing BB bench. i also broke my left one a few years ago in football so the ligaments and all that got a little stretched out. DB's have been my savior and although there is still minor discomfort its 100000x better then w/ BB.

I dislocated my shoulder hitting 80lb'ers on seated shoulder presses :p Just as I was getting crazy strong, popped my shoulder out and back in >.< oh well haha getting a lot better now :D

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Injuries........
Good news: PR on Hack Squats!!! 4 plates + 10 (each side) x 4

Bad news: Pinched a nerve.... :mad:

I hate injuries. Pulled something in the thoracic region of my spine causing a pinched nerve during hack squats. HACK SQUATS! How was that even happen? I dunno, but it was like slow motion for me (all aren't injuries like that :p). I could just feel my trapezius muscle get really tight and I knew it right then and there. I totally stopped the work out and went home to take some ibuprofen. Lameness.

Oh well... spent the rest of the day eating and sleeping. Should get some studying done tonight. NASM-CPT next month? woot woot. Gotta take my CPR/AED. Gotta schedule that fasho. Anyway, good night all



http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

damnnnnn not again. hopefully its nothing serious and your good in a few days!

[extremenergy3]

damnnnnn not again. hopefully its nothing serious and your good in a few days!

Yeah, it's been a couple days and it's getting better. Hopefully fully healed by tomorrow... Itching to go to the gym!!!

[RichKnapp]

Bad news: Pinched a nerve.... :mad:

I hate injuries. Pulled something in the thoracic region of my spine causing a pinched nerve during hack squats. HACK SQUATS! How was that even happen? I dunno, but it was like slow motion for me (all aren't injuries like that :p). I could just feel my trapezius muscle get really tight and I knew it right then and there. I totally stopped the work out and went home to take some ibuprofen. Lameness.

Oh well... spent the rest of the day eating and sleeping. Should get some studying done tonight. NASM-CPT next month? woot woot. Gotta take my CPR/AED. Gotta schedule that fasho. Anyway, good night all


Man do you have bad luck. But good to see it is comeing back along good. :)

[extremenergy3]

Man do you have bad luck. But good to see it is comeing back along good. :)

haha seriously. Been on an injury/sickness streak for a while now :\ Kinda unsettling. Just gotta keep trucking along!

[8footballQB]

Yeah, it's been a couple days and it's getting better. Hopefully fully healed by tomorrow... Itching to go to the gym!!!
at least your smart enough to take the time off and fully heal. i hate missing workouts though :mad:

[extremenergy3]

at least your smart enough to take the time off and fully heal. i hate missing workouts though :mad:

For sure. Gonna hit up some arms today. Got my routine set up in my Gym Buddy app so you guys can see how long I take in between sets and such :D Bought the app a while ago and used it a little, but got lazy :p

[8footballQB]

For sure. Gonna hit up some arms today. Got my routine set up in my Gym Buddy app so you guys can see how long I take in between sets and such :D Bought the app a while ago and used it a little, but got lazy :p
nice! wish i had an iphone.

so your planning on competing in the near future??

[extremenergy3]

nice! wish i had an iphone.

so your planning on competing in the near future??

I plan on bulking until late 2010... Probably all throughout 2010. Then compete in 2011, starting my contest prep late winter/early spring and competing late spring/early summer. Perfect timing for that summer beach bod too :D

Do you have any plans to compete? Or just wanna get bigger and stronger?

[8footballQB]

I plan on bulking until late 2010... Probably all throughout 2010. Then compete in 2011, starting my contest prep late winter/early spring and competing late spring/early summer. Perfect timing for that summer beach bod too :D

Do you have any plans to compete? Or just wanna get bigger and stronger?
another year of bulking :eek: damn bro. this is your first contest correct?

and honestly i have no plans to compete but as i get more and more interested and dedicated, i think about competing more often. i plan on Majoring in Exercise Science/ Kinesiology somewhere in college next year, so im sure i wil compete eventually. possibly same summer as you in a teen competition :)

[B1GinNY82307]

damn brah, catching up and an injury occurred? Sorry to hear!

Have you gotten it checked out already?

[extremenergy3]

another year of bulking :eek: damn bro. this is your first contest correct?

and honestly i have no plans to compete but as i get more and more interested and dedicated, i think about competing more often. i plan on Majoring in Exercise Science/ Kinesiology somewhere in college next year, so im sure i wil compete eventually. possibly same summer as you in a teen competition :)

haha yeah. It will be my first comp and I want to rock it. I don't want to go into it half assed and I want to give it all I've got!

And coolness on the Exercise Science/Kinesiology stuff. Had I know I would love bodybuilding/nutrition so much, I woulda done some Exercise Science/Bio or Nutrition/Food Sciences.

Take a look at this 3 part article by Alan Aragon (a mod on the bb.com forums :D):

http://forum.bodybuilding.com/showthread.php?t=120445081

It goes over how he chose nutrition over exercise sciences and his experiences in being a nutrition guide over being a personal trainer/physical therapist. Very good read and I suggest you read it before making a decision on a major. :D Or you could possibly double major as the prereqs for both majors are VERY similar, if not completely.

lol sorry to bombard you with info. I know it's stressful to think about the future. But instead of thinking about it that way, just think of all the fun lol


damn brah, catching up and an injury occurred? Sorry to hear!

Have you gotten it checked out already?

I'm all good. I've had pinched nerves before. I know they're pretty serious, but I was able to judge this one pretty well and prevent anything from happening :D Thanks for the concern!!!

Arm workout update coming soon!

[8footballQB]

haha yeah. It will be my first comp and I want to rock it. I don't want to go into it half assed and I want to give it all I've got!

And coolness on the Exercise Science/Kinesiology stuff. Had I know I would love bodybuilding/nutrition so much, I woulda done some Exercise Science/Bio or Nutrition/Food Sciences.

Take a look at this 3 part article by Alan Aragon (a mod on the bb.com forums :D):

http://forum.bodybuilding.com/showthread.php?t=120445081

It goes over how he chose nutrition over exercise sciences and his experiences in being a nutrition guide over being a personal trainer/physical therapist. Very good read and I suggest you read it before making a decision on a major. :D Or you could possibly double major as the prereqs for both majors are VERY similar, if not completely.

lol sorry to bombard you with info. I know it's stressful to think about the future. But instead of thinking about it that way, just think of all the fun lol

Thanks alot, i may just enter undecided and take some classes to see exactly what i want to do. i just know i NEED to do something in math/science department and i was originally going to try engineering but after taking and liking AP biology and getting more into lifting and nutrition this major seems much more fitting.

ill definitely read that article, and i feel ya with the comp. so you plan and just rocking the beefy look this summer? haha or potentially do a mini-cut?

[extremenergy3]

Thanks alot, i may just enter undecided and take some classes to see exactly what i want to do. i just know i NEED to do something in math/science department and i was originally going to try engineering but after taking and liking AP biology and getting more into lifting and nutrition this major seems much more fitting.

ill definitely read that article, and i feel ya with the comp. so you plan and just rocking the beefy look this summer? haha or potentially do a mini-cut?

Mini-cuts may be imminent. I gotta look at the research, but it seems that when the body is at a deficit of calories, it tries to absorb and retain all it can. So doing some 2-3 week mini-cuts could be beneficial with minimal (if any) loss and when I start the bulk again, my body will still be in the mindset of absorbing and retaining all it can! :D But I gotta look into it more. Was that your plan?

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Armed and Ready
Killed arms today. Came in with a plan, decided to do higher reps but still Max-OT style. Crazy arm pump! Did a bit of shoulder rehab. Some stretching and some very light strength work. Rotations, laterals, light pressing. Feels good, man. Very fast workout. About 31 minutes. Genetically, my arms suck haha but at least I think you will enjoy the new format!

Arms: Max-OT


http://i106.photobucket.com/albums/m280/tastytimmm/Arms1-3.png
http://i106.photobucket.com/albums/m280/tastytimmm/Arms4-6.png

Pic of the Day


http://i106.photobucket.com/albums/m280/tastytimmm/photo.jpg

http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

Mini-cuts may be imminent. I gotta look at the research, but it seems that when the body is at a deficit of calories, it tries to absorb and retain all it can. So doing some 2-3 week mini-cuts could be beneficial with minimal (if any) loss and when I start the bulk again, my body will still be in the mindset of absorbing and retaining all it can! :D But I gotta look into it more. Was that your plan?
personally, my plan right now is to run my current routine for 2-3 months, and then switch to 4-5 day split w/ more volume possibly a power/hype thing or a traditional chest/tri, back/bi etc. i have a feeling that this move alone will be enough for me (still pretty lean) to bring out the definition i want without needing to "cut." i would like to get a bit more defined this summer but i think i will still be "bulking".

thats a valid point you make, i suppose if you kept it very clean for the re-bulk even if your body went into absorb mode it may not be an issue. you have "bulked up" much more than me and in a few months you will be even bigger. i think you may need some kind of cut before your real contest prep

[extremenergy3]

personally, my plan right now is to run my current routine for 2-3 months, and then switch to 4-5 day split w/ more volume possibly a power/hype thing or a traditional chest/tri, back/bi etc. i have a feeling that this move alone will be enough for me (still pretty lean) to bring out the definition i want without needing to "cut." i would like to get a bit more defined this summer but i think i will still be "bulking".

thats a valid point you make, i suppose if you kept it very clean for the re-bulk even if your body went into absorb mode it may not be an issue. you have "bulked up" much more than me and in a few months you will be even bigger. i think you may need some kind of cut before your real contest prep

Yeah, your plan looks good. You seem like a meso, so things will be good, I believe.

And I'm an ecto + dirty bulker :D So we'll see what happens! I've been known to stay pretty lean even eating dirtyyy NOMNOMNOM

WPI + brownies = post-workout perfection ;)

And BUMP to next page:



http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Armed and Ready
Killed arms today. Came in with a plan, decided to do higher reps but still Max-OT style. Crazy arm pump! Did a bit of shoulder rehab. Some stretching and some very light strength work. Rotations, laterals, light pressing. Feels good, man. Very fast workout. About 31 minutes. Genetically, my arms suck haha but at least I think you will enjoy the new format!

Arms: Max-OT


http://i106.photobucket.com/albums/m280/tastytimmm/Arms1-3.png
http://i106.photobucket.com/albums/m280/tastytimmm/Arms4-6.png

Pic of the Day


http://i106.photobucket.com/albums/m280/tastytimmm/photo.jpg

http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

Yeah, your plan looks good. You seem like a meso, so things will be good, I believe.

And I'm an ecto + dirty bulker :D So we'll see what happens! I've been known to stay pretty lean even eating dirtyyy NOMNOMNOM

WPI + brownies = post-workout perfection ;)

yeah i'm probably like a meso-ecto, i have always had a decently athletic body w/ a six pack, but was skinny like a myspace bro. the muscle i do pack on is pretty "hard" but i never gain any fat. i feel like i may never need to cut unless i compete. also in the spring i play lax which will be a decent amount of running and i have done no cardio so far

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

What if making love was like doing 8 repetition sets... HMMM...
Good workout. MMC was freaking awesome. I'm pretty tired now. Gonna eat sushi, I think!

Sushi + Me = Happy!!!

Back: Max-OT

http://i106.photobucket.com/albums/m280/tastytimmm/Back12.jpg
http://i106.photobucket.com/albums/m280/tastytimmm/Back34.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

lol nice workout, iphones look fun!

why do you do deadlifts last? jw

[extremenergy3]

lol nice workout, iphones look fun!

why do you do deadlifts last? jw

Don't want a sore back while doing my other exercises. Doing bent-over barbell rows after deadlifts = no fun lol plus my back is kinda used up so when I do the concentric part of the deadlift, my whole back is feeling it!

[MateusMcClay]

how do u like the exercise log app? i was considering getting one for my bberry. whats the app called?

[extremenergy3]

how do u like the exercise log app? i was considering getting one for my bberry. whats the app called?

This one is called Gym Buddy for iphone. Dunno if BB has one or not. I really like this one. It has a timer for how much rest you want between sets. Easy to type in my weight/reps. Keeps track of all your workouts and how much weight you've previously done. Keeps track of one-rep maxes if you're into percentages of weights you want to lift. Customizable workout schemes... etc lol I was too lazy to use it before, but it's actually very handy.

Plus, I just take a screenshot of the page I'm on and send it to my email so I can post it online asap :D

[RichKnapp]

LOOKS Cool. I use ProTrack. Looking at upgrading to the 08 version.

[8footballQB]

Don't want a sore back while doing my other exercises. Doing bent-over barbell rows after deadlifts = no fun lol plus my back is kinda used up so when I do the concentric part of the deadlift, my whole back is feeling it!
i see, im like the opposite. i wouldn't my back sore or energy depleted for deadlifts

[cyde]

Awesome app. I need an iPhone. :(

[extremenergy3]

LOOKS Cool. I use ProTrack. Looking at upgrading to the 08 version.

Blackberry?


i see, im like the opposite. i wouldn't my back sore or energy depleted for deadlifts

Hehe I've got tons of energy for deadlifts at the end!!! I feel like deadlifts would disrupt my other movements though. Never the other way around. It's not like deadlifts can contract your lats or traps a special way that pullups or rows can do.


Awesome app. I need an iPhone. :(

$$$

[RichKnapp]

Blackberry?


Na, lab top. But I do love all the things I can track and graph.

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Short Update
Not a bad workout at all. Surprisingly strong for my second workout after shoulder dislocation. Still taking it slow. I could have pushed more if I wanted, but I don't want to stress my shoulder too much too fast. I'll give it a month (4 chest workouts) before I go all out again. Still need to stretch more as my right shoulder is getting limited ROM (about 2 inches away from being able to go all the way down on presses). All part of the rehab, baby!

Chest

http://i106.photobucket.com/albums/m280/tastytimmm/Chest.jpg


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

your workout tracker includes your warmups right? like the sets with 10+ reps?

also, i got a dead/sqquat vid coming soon, trying to get some criticism on form :D

[extremenergy3]

your workout tracker includes your warmups right? like the sets with 10+ reps?

also, i got a dead/sqquat vid coming soon, trying to get some criticism on form :D

Yeah, the last two sets for each exercise are the working sets. The rest are warm-ups/weight-acclimation sets.

I'll be checking out your vid..... NOW. :D

[8footballQB]

lol you were an hour late with the motivation :cool: but i got 90 x 3 at least !!! :D just updated the workout

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Pretty good day today...
Just had a great arm workout. Doing more volume again and higher reps. Feeling stronger than ever. Also did a lot of static stretching at the end of my workout to loosen my entire body. Feels good. Also did 15 mins of cardio on the bike at ~65% HR. Wanted to get some studying in for NASM.

Today was also my lady's birthday. Took her to Dolores Park. Made us some sandwiches and got us some goldfish crackers and some green tea. It was a really nice day. Also dropped by BiRite Creamery. Delicious ice cream! Salted Caramel ice cream is THE BOMB! Also met a nice man and his dog which is a korean dog... sort of related to a shiba inui. I thought it was a shiba inui, but something was different. Very fuzzy and friendly dog. nice brown/tan color coat too!

ALSO, my lady found me a job as a front desk person at a club in San Franciscio called The San Francisco Bay Club. They have a whole bunch of clubs around SF, like indoor tennis spots, indoor swimming, etc. Pretty cool. Interview tomorrow!!! Wish me luck! Just trying to get my foot in the door and maybe be a trainer there one day or something!! I'm excited!

Enough of my life update, here's the real workout update!

Arms


http://i106.photobucket.com/albums/m280/tastytimmm/Arm1-3121809.png
http://i106.photobucket.com/albums/m280/tastytimmm/Arm4-7121809.png

http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[extremenergy3]

Biceps soooooooo sore! Loving the volume again!! Definitely stronger than before as well :D

[8footballQB]

Biceps soooooooo sore! Loving the volume again!! Definitely stronger than before as well :D
niice, im still trying to find an arm workout that works for me. my biceps just won't grow :mad:

[nmsk80066]

loving the layout man! good to see your shoulder is slowly getting better, big pressing is soon to come ;)

[extremenergy3]

niice, im still trying to find an arm workout that works for me. my biceps just won't grow :mad:

Time and patience. Arms have been the slowest growing body part on me ever since I started training 3.5 years ago. They're still tiny... but growing. Slowly, but surely.

No magic formula to train them. Train them hard. Get the mind-muscle connection. Kick ass.


loving the layout man! good to see your shoulder is slowly getting better, big pressing is soon to come ;)

Thanks, man! This program lets me be a bit more structured. And even though I'm doing more volume, I'm still finishing my workouts in under 45 minutes :eek: Talk about efficient!

[extremenergy3]

Indian Buffet today... So full!!! Got a couple plates down haha

Before:

http://photos-f.ak.fbcdn.net/hphotos-ak-snc3/hs072.snc3/13936_833487242753_3233057_46666430_6670839_n.jpg











After:

http://hphotos-snc3.fbcdn.net/hs052.snc3/13936_833487532173_3233057_46666442_3970914_n.jpg

[8footballQB]

how's your stomach feeling :D i know mine wouldn't be happy lol

[extremenergy3]

how's your stomach feeling. i know mine wouldn't be happy lol

I've got MAD gas right now HAHA But it didn't kick in until about 5 hours later!!!



ALSO... CHECK THIS OUT. My final pics for the OBF... Will be posting it up later when I can get the spotlight by getting my final pics at the top of the page :}







Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/Date-1.png

Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/FrontRelaxed1.png

Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/BackRelaxed3.png

Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/SideRelaxed3.png

Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/SideChest3.png

Before--------------------------------------------------------------After

http://i106.photobucket.com/albums/m280/tastytimmm/BackSpread4.png

[jaim91]

Strong bulk, brah :p

What a change in the pics!!!! I'm proud of you for finishing!


(p.s. super cute smile :o )

[B1GinNY82307]

like the phone app! I may take a look into it!

And 'grats on finishing the OBF! DEF notice the bulking and growing! :D Good stuff!

[Dracoy]

Dude I'm jealous, legs = awesome!

[extremenergy3]

Strong bulk, brah :p

What a change in the pics!!!! I'm proud of you for finishing!


(p.s. super cute smile :o )


like the phone app! I may take a look into it!

And 'grats on finishing the OBF! DEF notice the bulking and growing! :D Good stuff!


Dude I'm jealous, legs = awesome!

Thanks everyone!!! I'm really excited because this could be the first time I place in the OBF after like 4 tries HAHA 2 times transformation and 2 times bulk, or something like that.

I wasn't really excited to post final pics and comparisons because I thought nothing had changed :( I had a dislocated shoulder. I was sick for like 2 weeks. Pinched a nerve TWICE during this time @_@ How can that even happen?!

But when I started putting together the side-by-side pics... I was really amazed! Honestly, I'm a recomper. I tend to stay the same body fat while gaining lean mass VERY SLOWLY. I got a bit chunkier this time, but definitely look bigger! (my face is so round >.< I don't like the look, but it's what I need to do to reach my goals!)

So... I'm a happy camper!!! :D

[Blazed]

Nice work in here!

A lil late to the party, but subbed regardless.

[extremenergy3]

Nice work in here!

A lil late to the party, but subbed regardless.

Thanks. Nothing exciting in here ;)

[extremenergy3]

Gonna try to do squats today. If I can, it will be a hamstring day. If not, it'll be a regular total leg day :D Hopefully I can get my arms back far enough without discomfort in my shoulder >.<

[8footballQB]

Gonna try to do squats today. If I can, it will be a hamstring day. If not, it'll be a regular total leg day :D Hopefully I can get my arms back far enough without discomfort in my shoulder >.<
damn didn't know shoulder was that bad :cool:

and why would squats lead to a hamstring day??

[B1GinNY82307]

damn didn't know shoulder was that bad :cool:

and why would squats lead to a hamstring day??

This ^^ :confused:

[extremenergy3]

damn didn't know shoulder was that bad :cool:

and why would squats lead to a hamstring day??


This ^^ :confused:

I'm a glute/hamstring dominant squatter :D You guys never heard of that before? If you watch my video of 20 rep squats, I think that's all I did that day, and my hammies/glutes were tore up! Quads were good to go to do anything lol It's just the way it is for me... Form-wise, if your knees don't go past your toes during the movement, it should be predominantly glutes/hips/hams worked.

But alas, I cannot move onto squats... EXTREME pain trying to get under the bar :(

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Kid threw an acorn at my car... I laid down the law...
lol jk, I didn't lay down the law. It was some kindergartner on a field trip with his class. They were waiting at the bus stop. The teacher yelled at him. I don't care if my car gets a scratch here and there, but that was just rude. Hope the kid learned some manners after that.

Today's workout was good. I did try to do squats but to no avail. I went under the bar with both hands on and it hurt my shoulder like CRAZY! Guess I'm stuck with machine hack squats as my primary squat move. I tried to do front squats with a clean grip and that didn't work either.

I got over the squat thing pretty quickly and had a good workout nonetheless. Also ran into a friend which kinda made the workout run longer than it did, but it was all good. Did some stretching and 15 minutes of cardio on the bike while watching some NASM lessons.

Here's the workout!

Legs (~43 minutes)

http://i106.photobucket.com/albums/m280/tastytimmm/Legs122209.png


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Waking up early is hard... but getting used to it
If you consider waking up at 8am hard LOL But I've been waking up late since I got into college (love setting up late classes!) so I set myself up for this easy difficulty haha.

Short chest workout. Parked in one hour parking! But it was good enough. Quick pump. Took 4 scoops GlycerGrow by accident but I had get MMC and the pump was insane. Might try 4 scoops from now on? :eek:

8 minute bike warm-up + internal + external rotations = good to go!

Weight is going up on the dumbbell presses. I'm happy. The above helped with flexibility so I got some good depth on all my presses. Very happy with that!

Got my Nimbus order in today, too. Check this out!

http://i106.photobucket.com/albums/m280/tastytimmm/photo-1.jpg

Here's the workout!

Chest (~30 minutes)

http://i106.photobucket.com/albums/m280/tastytimmm/112309Chest.png


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

nice basic workout, i gotta check out that PWO stuff looks good!

[B1GinNY82307]

showoff w/ that Nimbus Post Workout....

I gotta post my recent XF Order/stash :D

[extremenergy3]

nice basic workout, i gotta check out that PWO stuff looks good!


showoff w/ that Nimbus Post Workout....

I gotta post my recent XF Order/stash :D

I miss XF UP 2.0 in my oats :( but the Nimbus PWO is awesome! I actually see it as a really good PRE-workout drink before taking energy supps/etc.

[extremenergy3]

My legs are like JELLO. Quads... hams... glutes... This hybrid Max-OT/hypertrophy working out thing is crazy. Intensity stays the same. Load declines. Volume rises.

I feel like I'm stomping everywhere, but I just can't control my legs >.<

GlycerGrow + stretching = immense soreness...

Some people compare this to the soreness Ara.Acid. gives... but I never had this type of soreness when I did two bottles of X-factor... @_@

[RichKnapp]

Thats a good work out. :)

[extremenergy3]

Thats a good work out. :)

haha you know it! still sore! tight adductors :\ messed up my sumos today...


http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Yawn.
Me sleepy.

Back (working sets only)

Supinated Grip Barbell Rows
165x8
165x8
185x8
Great MMC as usual. Hit the lower lats like crazy. I want to have overhang lats :D

Wide-Grip Lat Pull-Down
180x8
180x6
170x8
Cute chick on the cables next to the pulldowns kept looking at me. Lost MMC for this exercise hahaha

One-Arm Dumbbell Rows
105x8
105x8
Got tired and decided not to do a 3rd set. Great MMC for my left lat. Not so much for the right for some reason...

Sumo Deadlifts
135x8
225x5
Was way too burnt out, so I decided to stop it there before I got hurt :p I know injuries all too well these past two months @_@


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[extremenergy3]

http://forum.bodybuilding.com/showthread.php?t=121243241

OBF results.

I'm pretty discouraged lol I thought I had some noticeable changes from my bulk, but I guess the judges didn't see that :p

Dunno if I ever want to enter the OBF again lol and if I do, here are the notes I gathered to win...

1. take crappy starting pics. look as fat as possible with as little definition as possible. low lighting helps
2. take end pics where you're actually flexing and make sure the camera is closer so you look bigger.
3. lay low. judges love surprises. get your weekly post in, but don't say too much.
4. no need to take complete full body pics even though it is in the rules :confused: but it's true.

ok, i'm being a sore loser hahaha but these are all things that are true. I followed the rules accordingly: pictures to scale, total full body, tried to keep same lighting... etc

but it seems following the rules doesn't apply to winning online :p

well, I guess this is encouragement to work harder for an actual stage where the only thing being compared in the end product rather than a drastic change. but right now, i don't want to think about bodybuilding or training or anything. it makes me feel like if I can't even change myself, how can I help others... :( oh well.

I'll get over it :p

[8footballQB]

i agree with the OBF, first thing i notice was difference in lighting and people moving closer i thought it would not be allowed for sure yet it was.

sucks you didn't due as well as you wanted but it gave you extra motivation to work hard and make a nice bulk. some of the winners are legit, some are questionable. i wish i was in on that might of had a shot :cool:

[extremenergy3]

i agree with the OBF, first thing i notice was difference in lighting and people moving closer i thought it would not be allowed for sure yet it was.

sucks you didn't due as well as you wanted but it gave you extra motivation to work hard and make a nice bulk. some of the winners are legit, some are questionable. i wish i was in on that might of had a shot :cool:

yeah, go for it! lots of supps in it :p but mostly just do it for the motivation. It definitely gave me the little boost I needed, but now I'm even more motivated cuz I lost so badly!!! LOL

[8footballQB]

just got your package :) thanks again. gunna try the chalk on wednesday for my deadlifts. how many scoops of the pudding are in there and how do you suggest i mix it up? can't wait to try it!!

[B1GinNY82307]

http://forum.bodybuilding.com/showthread.php?t=121243241

OBF results.

I'm pretty discouraged lol I thought I had some noticeable changes from my bulk, but I guess the judges didn't see that :p

Dunno if I ever want to enter the OBF again lol and if I do, here are the notes I gathered to win...

1. take crappy starting pics. look as fat as possible with as little definition as possible. low lighting helps
2. take end pics where you're actually flexing and make sure the camera is closer so you look bigger.
3. lay low. judges love surprises. get your weekly post in, but don't say too much.
4. no need to take complete full body pics even though it is in the rules :confused: but it's true.

ok, i'm being a sore loser hahaha but these are all things that are true. I followed the rules accordingly: pictures to scale, total full body, tried to keep same lighting... etc

but it seems following the rules doesn't apply to winning online :p

well, I guess this is encouragement to work harder for an actual stage where the only thing being compared in the end product rather than a drastic change. but right now, i don't want to think about bodybuilding or training or anything. it makes me feel like if I can't even change myself, how can I help others... :( oh well.

I'll get over it :p

I don't like this talk: "Dunno if I ever want to enter the OBF again"

I understand it could be a bit discouraging and I can't give you my honest feedback b/c I haven't seen the winners' before/after pics but take this mini-journey as a lesson learned.

You should still be proud of yourself. You decided to do this, you stuck to it, and you completed it. Not many individuals can say that,...I am sure there were quite a few people who dropped out or what have you...but you, you stuck to it.

Good that you learned some stuff...and this is what this is all about. Learning, improving and becoming better than the previous day...becoming better than the person in the mirror, each passing day.

As I heard: Look Up, Chin up and if/when we got knocked down (which we all do at some point) GET BACK UP!

Learn from this, and go forth with your journey to continuously get better. :)

[extremenergy3]

just got your package :) thanks again. gunna try the chalk on wednesday for my deadlifts. how many scoops of the pudding are in there and how do you suggest i mix it up? can't wait to try it!!

http://www.nimbusnutrition.com/shop/high%20res%20images/Performance%20Pudding%20Label.pdf

^^^ label, macros, instructions.

6oz of milk or water for the two servings you have. Mix vigorously :D It'll be pudding texture in no time. Seems like very little water for so much powder, but it works! Great for pre-bed. Eat half one night. Eat the other half the other night :)


I don't like this talk: "Dunno if I ever want to enter the OBF again"

I understand it could be a bit discouraging and I can't give you my honest feedback b/c I haven't seen the winners' before/after pics but take this mini-journey as a lesson learned.

You should still be proud of yourself. You decided to do this, you stuck to it, and you completed it. Not many individuals can say that,...I am sure there were quite a few people who dropped out or what have you...but you, you stuck to it.

Good that you learned some stuff...and this is what this is all about. Learning, improving and becoming better than the previous day...becoming better than the person in the mirror, each passing day.

As I heard: Look Up, Chin up and if/when we got knocked down (which we all do at some point) GET BACK UP!

Learn from this, and go forth with your journey to continuously get better. :)

Meh... I don't agree with how the OBF is run. I know George is trying his best, but he doesn't enforce rules very well. I honestly think he's afraid to disqualify people for not following the rules and is aware that rules are broken, but doesn't want to be on bad terms with anyone. I would be too, but if you've taken charge for a contest, enforce the rules to the contest you run. I cannot take the OBF seriously anymore.

I'm still in the bodybuilding game and will take real life bodybuilding contests to heart though. They are run well (most of the time anyway). OBF was just a side thing. I'll definitely be looking forward. Thanks for the encouragement.

[8footballQB]

http://www.nimbusnutrition.com/shop/high%20res%20images/Performance%20Pudding%20Label.pdf

^^^ label, macros, instructions.

6oz of milk or water for the two servings you have. Mix vigorously :D It'll be pudding texture in no time. Seems like very little water for so much powder, but it works! Great for pre-bed. Eat half one night. Eat the other half the other night :)
thanks, that looks like ALOT of powder so wasn't sure how many servings it was.

[8footballQB]

the pudding is amazing bro!

here's my reveiw
http://forum.bodybuilding.com/showthread.php?p=428011511#post428011511

[extremenergy3]

the pudding is amazing bro!

here's my reveiw
http://forum.bodybuilding.com/showthread.php?p=428011511#post428011511

Awesome review man! I knew you would like it. At $2 a serving on bb.com, it's kinda pricey. But with 10% coupon, it goes below $2 a serving :D Froogle.com Nimbus Performance Pudding and you can find it for $19.99!!! :D

Chest video workout update coming soon!!!

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Good day.
Though very disappointed about the OBF results and how judging is skewed because people do not take same size pics in same lighting as I did -_- I had a very good workout and a very good day. Video of workout is below. Ate at a japanese restaurant for post-workout meal ;D Some footage of that at the end.

Chilled with my lady today. Watched Marley & Me. Such a good movie. Great date movie lol

Anyway, enjoy the vid!

Chest (working sets only)

dcHpb_UNetI


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

marley and me is so sad :( lol

nice vid, that's like the perfect chest routine!

[extremenergy3]

marley and me is so sad :( lol

nice vid, that's like the perfect chest routine!

It'd be perfect if I could hit 100'sx10 :D

[8footballQB]

It'd be perfect if I could hit 100'sx10 :D
lol perfect setup, maybe not perfect weights :) let's see who gets there first

[extremenergy3]

lol perfect setup, maybe not perfect weights :) let's see who gets there first

You're already almost there!! This has only been the 3rd chest workout in the past 3 months!!! LOL but if I alternate high rep/lower weight with low rep/higher weight every week... I might be able to do it!

Thinking about a upper power/lower power/chest&tris hyper/back&bis hyper/legs hyper split... HMMM.... That'll bring strength and hypertrophy :D

[8footballQB]

You're already almost there!! This has only been the 3rd chest workout in the past 3 months!!! LOL but if I alternate high rep/lower weight with low rep/higher weight every week... I might be able to do it!

Thinking about a upper power/lower power/chest&tris hyper/back&bis hyper/legs hyper split... HMMM.... That'll bring strength and hypertrophy :D
i'm going to switch to something like that in 4 weeks or so :) can't wait to do some volume and shred each bodypart up

[extremenergy3]

i'm going to switch to something like that in 4 weeks or so :) can't wait to do some volume and shred each bodypart up

Yep. Crazy frequency but quite possible. Dunno if I can do it though. I get tired out pretty quickly haha

[8footballQB]

Yep. Crazy frequency but quite possible. Dunno if I can do it though. I get tired out pretty quickly haha
lol well before this i basically did chest/tris, back bic, shoulders, legs, and rarely took a day off so i'm sure i could pull it off.

you would have to go: power, power, off, hyper, hyper, hyper, off. maybe. only things is you cant do heavy deads and heavy squats on back to back power days

[extremenergy3]

lol well before this i basically did chest/tris, back bic, shoulders, legs, and rarely took a day off so i'm sure i could pull it off.

you would have to go: power, power, off, hyper, hyper, hyper, off. maybe. only things is you cant do heavy deads and heavy squats on back to back power days

I can't do squats. So there ya go :D But I agree with the protocol.

Doing arms soon. Another video? :eek:

[8footballQB]

I can't do squats. So there ya go :D But I agree with the protocol.

Doing arms soon. Another video? :eek:
boo :( are you doing any therapy? you gotta get back in the game!

but i'll be interested in that program and base mine off yours probably

in for arms video :eek:

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Pissing and texting and jerk drivers
lol I went to BJ's Brewery with my mom and sister. Happy Hour = $2 off appetizers, half off mini pizzas and $1 off pints. NOMNOMNOM. Good times. Went to the restroom and saw a dude texting as he was taking a piss LOL WTF. GJDM.

Also, while driving home from the gym today, some jerk driver tried to cut me off at the start of a new street cuz he ran a red. WTF I honked the sh!t outta him and cut him off before he could cut me off. Then he tailgaited me for a few miles. Later, found out he had no agenda against me as he tailgaited other cars in other lanes. Dude must have really needed to get home to take a dump, man. lol.

I'm tired now. Gonna try to get a light delt workout in tomorrow + cardio.

Arms

1lpDxt2lHpU


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[8footballQB]

-nice story as always
-form is mehhhh lol
-WTF on the song hahahaha
-sweet pinny
- i wish i could make vids like you

/comments :D

[extremenergy3]

-nice story as always
-form is mehhhh lol
-WTF on the song hahahaha
-sweet pinny
- i wish i could make vids like you

/comments :D

Yeah, most of them were the last set of 3 working sets for each exercise. Decided to cheat a little :p

Vids are easy to make after a while lol

[Work-Hard]

Your tempos are really fast especially for bi's. Try slowing down the eccentric portion of the lift. Give this a read, it has some great tips. http://forums.musculardevelopment.com/showthread.php?t=18533

[extremenergy3]

Your tempos are really fast especially for bi's. Try slowing down the eccentric portion of the lift. Give this a read, it has some great tips. http://forums.musculardevelopment.com/showthread.php?t=18533

Thanks for the tips. I was definitely not using my biceps properly.

[extremenergy3]

http://i106.photobucket.com/albums/m280/tastytimmm/PhaseIBULKskinnierKsmallerlogo-1.png
http://i106.photobucket.com/albums/m280/tastytimmm/Picture5.png

Woke up soooo late!
Was planning on waking up at 9 to hit the gym at like 10:30, but woke up at 11:30 instead haha. NYE got me all kinds of messed up on sleeping. Time to use Abyss G2 :D

Shoulders today was pretty good. I can only do raises, but it's better then letting them atrophy :p Shoulder is getting more mobility every day. Gotta get it stronger now too. Wish I could do presses :(

Trying to do a little mini cut soon/now lol Gotta start counting calories. WHOOO!!!

Shoulders + Abs (working sets only)

Single-Arm Front Raises
20x8 (4 sets)
These felt pretty good. Minimal, if any, rotator cuff discomfort. 2 second negatives are awesome. Wish I coulda been more isometric at the top since the rotator cuff is a stabilizer... But meh, what can you do lol

Single-Arm Side Laterals SuperSet with Single Arm Bent-Over Rear Laterals
20x8 (4 sets)
Left shoulder tired out faster than the right even though the right shoulder is the injured one haha but it's always been a tiny bit weaker. MMC was not good on right shoulder rear laterals until the last set.

Cable Single-Arm Side Laterals SuperSet with Single Arm Bent-Over Real Laterals
15x8 (3 sets)
Was waiting for the Machine Shoulder Press, but people kept taking it. So I did these. I tried to do some single-arm dumbbell presses with like 10lbs... but had shoulder discomfort.

Crunches
30, 25, 15, 15, 15

Lying Reverse Crunches
12, 12, 12, 12

Lots of stretching and total of 22 minutes bike cardio level 5, 5 miles for both warm-up and cool-down cardio.


http://i106.photobucket.com/albums/m280/tastytimmm/Picture9.png

[kingjameskjf]

Your tempos are really fast especially for bi's. Try slowing down the eccentric portion of the lift. Give this a read, it has some great tips. http://forums.musculardevelopment.com/showthread.php?t=18533

Very interesting thread. So, to basically sum it all up, when you lift for strength and mass you should:

-Be explosive with the concentric portion of the exercise
-Keep the exercise in constant motion like a piston with no pauses anywhere in the motion which could cause uncontraction of the working muscle
-Contract with great force (push harder to squeeze/contract the muscle)
-Stretch the muscle gently after each set
-Use the rest/pause technique for the last few reps to get greater muscle fatigue and hypertrophy
-Use higher reps, especially for the lower body

Did I miss anything? Going to post this over there and see if my general understanding is adequate.