Get Ripped or Die Trying. xStevenx OBF Log.

[xStevenx]

This year's OBF contest is here! I figure, I plan on actually shredding up for summer, so why not try and win some free stuff?!

In this thread I will post pictures each week. I will also post my workouts and some training videos. I will post a basic guide of my diet, but will not go into any detail.

Well I have 16 weeks to do this. I have been dieting for a while, so for the first 4 weeks, I am going to mini bulk. Then the last 12 is shred time!

I am Type 1 Diabetic, so losing fat is a pain, but I am getting better at figuring out what works for me to get leaner.

Starting Stats:

Weight: 165
Arms: Relaxed Both 13 7/8, left is slightly smaller
Flexed Both 14.5
Forearms: Both 11 7/8
Chest: 41 3/4 at nipple
Shoulders: 48 3/8
Legs: Both 24 1/8
Calves Both 15 1/8
Hips: 36 1/4, damn squat booty
Waist: 35 1/8

Starting Pics
http://i2.photobucket.com/albums/y18/likeaknife86/collageobf.jpg

Supplements
http://i2.photobucket.com/albums/y18/likeaknife86/obfsupps.jpg

Lets do this!

[ossumday1]

In...Butterscotch protein sounds delicious does it taste pretty good?

[xStevenx]

Diet
Well like I said, for the first 4 weeks I am doing a mini bulk. Around 3200 cals a day or so.

Carbs
- Apples
- Oranges
- Berries
- Bananas
- Raisins
- Yams
- Waxy Maize (around workouts)

Protein
- Bison Steaks
- Chicken
- Eggs/Egg Whites
- True Protein LBA's (Lean Beef Aminos)
- Allwhey
- Isoflex

Fats]
- Olive Oil
- Macadamia Nut Oil
- Coconut Oil
- Nuts
- Fish Oil
- And what is in the foods I eat (ex: yolks and animal fats)

Training
When I am trying to gain size I like DC training. I always do Low Volume training, but when the calories are low it is impossible to recover from a DC workout. DC is rest pause training. Go to failure, take 12 - 15 breaths, then go to failure again, then 12 - 15 breaths, then failure again. Certain Bodyparts have different rep ranges. I will post the set as :

100lb x 6/3/2, meaning I got 6 for my first, 3 for the second, and 2 for the last.

After the set is done, extreme stretches are held for 45 to 60 seconds.

Here is what I have done so far: (I am only posting the working set/sets, not including warm ups, I generally just warm up until I feel ready)

[b]Monday 3/8/10: Chest/Shoulder/Tri/Back Width/Back Thickness

Decline Press: 225 x 6/3/2
Smith Shoulder Press: 135 x 6/3/2 (recovering from shoulder injury)
Skull Crushers: 75 x 8/3/2
Reverse Grip Pulldowns: 140 x 6/3/2
Rack Deadlifts (just below knee): 405 x 6, after 3 mins rest 360 x 11

That workout was awesome, having more cals and carbs in makes a huge difference!

Wednesday 3/10/10: Biceps/Forearms/Calves/Hams/Quads

Straight Bar Preachers: 70 x 8/2/2 Long negative at end
Pinwheel Curls: 55 x 8, after resting a few mins 45 x 12
Calves on Leg Press Machine (this thing sucks) 190 x 12 (DC calves are 5 second contraction with a 10 second negative, so 12 reps takes over 2 mins! it hurts so bad!)
Leg Curls: 110 x 10/6/4
Front Squats: 225 x 6, 3 mins rest or so, 135 x 20

I was an animal today, busted that out in an hour.

So far so good, just starting out but the workouts are awesome, and eating more food is great!

[xStevenx]

In...Butterscotch protein sounds delicious does it taste pretty good?

its so good you have no idea. I used to make it like sludge and put it over oatmeal pancakes

[ossumday1]

That does sound delicious I'm guessing it's Allmax? I can't really tell in the picture

[xStevenx]

That does sound delicious I'm guessing it's Allmax? I can't really tell in the picture

yea haha. most of what is in that picture is allmax stuff

[soundcheck129]

That does sound delicious I'm guessing it's Allmax? I can't really tell in the picture

Trust me bro it's my favorite flavor!

Looks like you have a great base to start with Steven. And I'm really jealous of your Vitastack!

[KRAZA00]

Good luck......on the challenge

[HALOBRYAN]

imma get me some of that glutamine

subbed

[Eightpak]

Good luck Steven. Allmax has your back!!!

[cawiau]

Damn Quads :eek:

Subbed;)

[xStevenx]

Trust me bro it's my favorite flavor!

Looks like you have a great base to start with Steven. And I'm really jealous of your Vitastack!

haha vitastack is awesome!


Good luck......on the challenge

thanks!


imma get me some of that glutamine

subbed

do it up man. Glutamine is always a staple for me


Good luck Steven. Allmax has your back!!!

thanks Matt. With my work ethic and training intensity, plus Allmax supplements, this contest is mine!


Damn Quads :eek:

Subbed;)
:)

[cawiau]

this contest is mine!

What:eek:
You mean I might as well give up now?:o

[xStevenx]

What:eek:
You mean I might as well give up now?:o

haha
you can have second :) haha JK

[J-Cubed]

Wish I had the same AllMax Stack!:D Subbed!

[xStevenx]

Wish I had the same AllMax Stack!:D Subbed!

best stack out there! haha

[HALOBRYAN]

hey i was reading ur log and u said one shoulder was smaller but both look the same.

[cawiau]

Hey bro, have a great weekend and sick new avi!

[chubbarock]

subbd - good name for log :)

[jaguarhockey29]

Way to go man! Not letting diabetes get in your way is a feat in itself! Good luck winning free stuff

[ossumday1]

I was pumped when I saw the AllMax protein on wheycheap until I realized it wasnt butterscotch!

[xStevenx]

Way to go man! Not letting diabetes get in your way is a feat in itself! Good luck winning free stuff

thanks a lot man. if you guys havent seen this yet

check out page 34!
http://www.myvirtualpaper.com/doc/total-health/nmfeb10webop/2010011901/

It is an article on my diabetes and bodybuilding


Diet was a little off this weekend, not getting strict with it yet so its OK. But I was helping my girlfriend and her mother move in to their new apartment. Took 3 days. I busted my ass, they had so much furniture! It sucked, thank God its done. That was my exercise for the weekend

Tomorrow is Biceps, forearms, calves, hams, quads. Tomorrow starts strict dieting, and 1 or 2 cardio sessions to start. Going to keep cals high for now.

[mrkdrt]

Good luck man.

Strong supps:eek: What's in the white bottles?

[cawiau]

Congrats bro, I am really proude of you:D

http://i255.photobucket.com/albums/hh135/cawiau/Steven.gif

[xStevenx]

Good luck man.

Strong supps:eek: What's in the white bottles?

True Protein LBA's-Lean Beef Aminos

It is Hydrolyzed Beef Collagen with added l-tryptophan. I take a few tablespoons in between meals to increase nitrogen retention.

I use the chocolate ones. They taste like Hershey syrup, but without the carbs because vegetable glycerine is used. The glycerine super hydrates your muscles. Awesome product been using them for about a year now. if you want more info on them PM ME


Congrats bro, I am really proude of you:D

http://i255.photobucket.com/albums/hh135/cawiau/Steven.gif

thanks dude. That magazine article is one of my biggest accomplishments! I have a copy of it framed :)

[xStevenx]

OK well the workouts for today and last friday were awesome!!!!

Here they are

Last Friday - Chest/Shoulders/Tris/Back Width/Back Thickness

Incline DB Press
75s x 10/2/1
45lb db held in fly, for a stretch, for 1 min

Now DC does not do isolation work, only press for delts for example. But I feel that my front delts get hit hard on Inclines so I am doing laterals for one of my shoulder days.
Seated Laterals
25s x 8/4/2 2SR (2SR = 2 Seconds rest)
50s x 12/side, leaning from bar @ 45 degree angle
100lb Cable delt stretch held for 1 mins

Reverse Grip Bench - Smith
205 x 5/3 dropped to 185 becuase It was too heavy and did that for 3 for the last part of the rest pause
Held 60lb DB for 1min for stretch

Rack Chins
BW x10/4/3
Hung from bar with 90lb DB for 1 mins for stretch

Reverse Grip BB Rows
Heavy movements like rows, deads, and squats are not rest paused for safety
225 x 8 (kinda sloppy)
200 x 12



Today

Cable Curl through legs, "Ronnie Curls"
80 x 10/4/3
Bicep Stretch for 1 min

Reverse Grip Cable Curls (thumbless)
60 x 6
50 x 10

Donkey Calve Machine
4 45lb Plates x 15, total of 2:30mins for that set! OWWWWW crazy pump

SLDL
315 x 8
275 x 11
1min Hammie Stretch

Close stance, lower foot placement Leg Press
14 Plates x 10, got more than I thought, so I went heavier
16 x 6
8 plates, plus 50lbs x 25! ****KKKK the second I stood up, I fell back down haha. After my 1 mins quad stretch, the pump was so bad I had to sit on the ground for a few mins

Today's workout was unreal, those leg presses were great. None of that pussy ass going down 4 inches bull****. Full ROM only!

Tomorrow is an off day. I am going to try and do 30mins of cardio before breakfast tomorrow, if I can walk!

Cals are around 3000 right now. Feeling great!

[soundcheck129]

Solid workouts bro, you are tearing it up!! Great article too :D

[xStevenx]

Solid workouts bro, you are tearing it up!! Great article too :D

Thanks dude! The leg press only holds 20 plates, So at a regular stance it isnt a challenge too me. But using a closer stance I have more room to progress using it.

And thanks for writing the article! You did a great job!

[xStevenx]

Just did 30 mins on the treadmill. Haven't done cardio in like 3 weeks, actually felt kind of good!

[xStevenx]

Well today I have Chest/Shoulder/Tri/Back Width/Back Thickness

I am going to do either a chest press machine or dips for chest. DB presses for shoulders. Pushdowns for tris. D-handle bar pull downs for width. and for thickness I am not sure yet either 2 arm DB rows on an incline or 1 arm t bars. We will see!

[wheathins]

subbd, this log looks great and Allmax protein is the shiiiiiiiiiit!!!

Also, your from Canandaigua eh?! I've got several cousins from there that are your age, I bet you went to high school with them!

and congrats on the article, thats gotta feel great!

[cawiau]

Morning bro, keep kicking ass!

[xStevenx]

Well on the way home from work, before I went to the gym I got pulled over! And got a ticket for speeding.

I was going 71 in a 55mph zone. I told the cop, I am diabetic, I just ate when I left workout, but my needle for my insulin was messed up so I needed to get home in a rush (normally a 30min drive) so my sugar doesnt sky rocket. She was like "oh OK can I have your license and registration please?"

She went back to her truck for 6 mins, as my blood sugar just rises and rises, and gives me the ticket and said I could try writing a letter to the court about my condition and see if they would make an exception or a reduction on the ticket.

I think I am going to write a letter. But that may also go against me, what do you guys think?

Anyways, I was pissed off because of this, and that fueled one intense workout!

Here is the workout:

Cybex Chest Press
200 x 10/3/2
cZYi7WtTY-w
As you can see my pressing endurance is ****ty, after the first round, starting the second is almost impossible! I liked this machine, I generally stay away from them, but it hit my chest nice and hard.

Decline with 45s held for stretch for 60 seconds

DB Shoulder Press I am going to drop these from my split. Because I have no endurance in chest or shoulders, so rest pausing is hard. And my shoulder is still a little sore from the injury. I will prolly do smith presses to the front next time I get to it.

55 x 8 tried rest pausing, yeah, not happening. So I immediately grabbed 40s and did 4/4
Shoulder stretch for one min

Dips
BW plus 45lbs 7/3/2

100lb Cable Ext. Stretch for 60 seconds

Dbar Handle Pulldowns
120 x 8/4/3
Hanging lat stretch with 90lbs DB for 60 seconds.

1 Arm T-Bar Rows, between legs
85 x 9
70 x 10/5 (right) 11/5 (left)
60 Second Stretch

These stretches ****ing suck! The chest and lat one leaves you shaking with tears in your eyes!

I really liked the 1 Arm T Bars, they felt great my back was so pumped up.

I also recorded some posing in the bathroom at the gym. But the the lighting is terrible! It is all whited out, I will take another video next week. But in this vid I have veins all over my mid back!!!!

[xStevenx]

wow those chest presses worked great! My chest was quite sore today

And those 1 arm tbars killed my back! My obliques and serratus are also very sore from them.

I got squats tomorrow, I cant wait!! Then going to a chinese buffet. OH GOD!

[xStevenx]

Just went to my favorite Chinese Buffet! I ate soooo much. Figure one last night of gluttony before I start trying to lose fat.

I had a great workout today, I will post it up later, recorded my first set of squats.

The HemaNOvol is full blown, I have veins coming out of everywhere, the pump so out of this world!

[cawiau]

Strong lifts bro, just sick!
Nice job on the chinese buffet... after the comp is over, I am going to one by my house :D

[xStevenx]

Strong lifts bro, just sick!
Nice job on the chinese buffet... after the comp is over, I am going to one by my house :D

haha so good. I had about 4 plates worth of hot and spicy chicken, egg rolls, rice, sesame chicken, sweet and sour chicken, those cooked chinese noodles. and a big as plate of dessert. I was in heaven. haha

[cawiau]

haha so good. I had about 4 plates worth of hot and spicy chicken, egg rolls, rice, sesame chicken, sweet and sour chicken, those cooked chinese noodles. and a big as plate of dessert. I was in heaven. haha

Damn, making me really hungry:D:D:D

[xStevenx]

Well my glutes are freakin' killing me today! Yesterday was the first time I have squatted in a while because my shoulder, it made it hard to hold the bad.

Last time I squatted I was at my old gym, I was using a cambered squat bar like this.

http://www.commercial-gym-equipment.co.uk/usrimage/cat1280.jpg

The bar weighed a bit more, it was so comfortable so using a regular straight bar made a big difference, felt akward at first. But anyways, here is the workout.

I could not get the whole planned DC workout in due to time restrictions, and I was still a bit sore. My abs and mid section were very sore from the 1 Arm T Bar rows. Still moved some good weight though.

Spider Curls Cambered Bar, using closer grip
75 x 9/4/4 , last rep was forced by cheating, but held a long negative
Bicep Stretch for 1 min

Seated BB Wrist Curls
105 x 10/5/4
40lb Forearm Stretch for 60 seconds, this made me want to cry, it hurt so damn bad

Squats
350 x 10 i was supposed to do 6 to 8 but got more than I thought, so I upped to to try and get that 6 to 8 range
375 x 10, I was surprised I got that. Usually after I do a big lift, my adrenaline gets going so it drives me. I forgot to press record for this set!

Last is the widowmaker, supposed to be 20 plus reps. I was going to shoot for 315 for 20. My shoulder started acting up, after 10 reps the bar started to slide off of my back. I did not want to get hurt. So I racked it, when to the cybex leg press right next to me, and did 315 for 20 with a close stance. A little pissed I couldnt do it. But maybe next time!

Then held a quad stretch for 1 min.

My legs were so damn pumped! Quads, glutes, calves, felt great. HemaNOvol really is gettin pumps like crazy. My calves are gettin real veiny too, I love it!

My recovery is getting better since starting Vitastack as well, I usually get real sick this time of year, with the weather changing, but I feel great, I think this is helping.

I will post the squat vid up soon!

Can't wait for Monday. Monday starts diet. No more chinese buffets like the past 2 weekends haha. Getting strict on the diet, starting cardio. I will try and get a posing video up as well, I may try to do this once a week or so to gauge progress.

[HALOBRYAN]

nice squat ur strong!!!


PS my Allmax Glutamine came today. So i put some juice on cup get my teaspoon open the bottle a freaking nice about 7in long scoop jumps as me. Hate sticking the hand looking for the scoop.

[xStevenx]

nice squat ur strong!!!


PS my Allmax Glutamine came today. So i put some juice on cup get my teaspoon open the bottle a freaking nice about 7in long scoop jumps as me. Hate sticking the hand looking for the scoop.

I know, I love having a long scoop, I hate having to search for them

[cawiau]

Strong workotu bro, keep at it:)

[xStevenx]

Well stepped on the scale this AM and was down 3 pounds since starting this log!

Weird because my cals are real high. I am thinking about keeping my cals around the same just adding in cardio first. Then changing foods. Like switching to leaner cuts of meat, and little things like that.

Weight: 162lbs

I will try and get a video up tonight of some poses as well as that squat video from Friday

My recovery is real good right now. Usually after legs im crippled for days. But I feel great today. Glutes are a little sore, but legs feel great! I really think this stack is helping out, the combination of AminoCore and Glutamine intra workout are making a big difference for sure

[cawiau]

Good job on the weight loss so far bro, keep at it!
How many calories are you taking in so far?

[xStevenx]

Good job on the weight loss so far bro, keep at it!
How many calories are you taking in so far?

around 3200 to 3500. IDK why weight is going down. But If I can diet eating as much as I do now it would be awesome haha. So I will keep the cals where they are for now, likely drop them by like 10 percent or so.

I am a little pissed I can view the squat vid on my camera, but It will not upload. I will clean out my cam, and record some more vids this coming week. I got front squats again Wednesday!

[xStevenx]

wow what a workout today
I will enter the workout on here tomorrow as well as some vids!

[HALOBRYAN]

Hey steve i wanted to take 10g of glutamine with one serving of flavored BCAA during my workout. Is it ok to mix everything together the night before and drink it during my workout around 5 pm.

thx

[xStevenx]

well was gonna update today but got home late and have been real busy. I am not training tomorrow. SO tomorrow I will, I promise! I have workouts to enter in here, pics, videos.

[cawiau]

well was gonna update today but got home late and have been real busy. I am not training tomorrow. SO tomorrow I will, I promise! I have workouts to enter in here, pics, videos.

I'll be waiting:)

[xStevenx]

Ok so first the workouts. I have beat the Logbook on almost each and every exercise!

3/22 - Chest/Shoulder/Tri/Back Width/Back Thickness

Decline Press
225 x 7/3/2 +1 Rep from last time
1min stretch on decline, with 45lb DBs

Smith BTN Press
135 x 7/2 (failed on 3)/1 fail :( fukcin shoulders!
Because I failed I went over to the Cybex shoulder press and did 50lbs for 20 slow reps, OW! Then held a stretch for 1min

Dead Extensions
70 x 10/4/2 +5lbs and 3 reps!
90lb cable stretch for 1 min, I thought i was going to DIE during this!

Curl grip Pulldowns last time the weight I was using I was a bit sloppy, so I lowered the weight a bit.
130 x 7/5/3
90lb DB hang for 1min

Rack Deads Last time I did them from just below knee height. Which feels good for me, this time I tried them mid shin. I could not move as much weight obviously, 40lbs less than before. I like just below knee better, it feels better.

365 x 6
315 x 12

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Overall it was a great workout!

3/24 Biceps/Forearms/Calves/Hams/Quads

Straight Bar Preacher
70 x 9/3/3(long negative) +3 Reps!
1min Bicep Stretch

Let me say WTF, I took my HemaNOvol before going to the gym as I usually do, and Jesus Christ! The pump after this was rediculoussss. My arms felt amazing, looked amazing too. They looked inches bigger, veins ripping out all over, starting to get spider web veins around my bis and tris!

Pinwheel Curls
60 x 10 +5lb and 2 reps last 2 reps I cheated a bit :)
50 x 15 +5lbs and 3 reps Clean reps!
Kinda made up my own stretch that hit my Brachialis really good, held that for 30 seconds, that all I could take!

Cybex Leg Press for Calves
210 x 12 plus 3 regular reps at the end +20lbs plus the 3 reps at the end
The pump was almost tooooo much

Cybex Leg Curl
130 x 11/6/4 +20lb and 1 rep
1min Ham stretch
Front Squats INJURY!

230 x 7
200 x 5 but failed, was supposed to be around 10 reps, i lost grip
135 x 20
1min quad stretch, FUUUUU

My legs are too strong compared to my upper body. I will be posting a vid of this shortly, but holding that much weight in the front of your body sucks. It started to slide and FUKCED my wrist. Which sucks because a lot of my favorite movements are going to have to be put on hold for a bit :(

Because of this I am moving this exercise to the smith machine from now on.

Because of my wrist my workout for tomorrow. Inc DBs arent happening, nor are reverse grip rows and bench press, I will figure it out, I got my wraps and tape. My Sports Medicine class in college is actually going to help out :)


Here are some updated Pics

http://i2.photobucket.com/albums/y18/likeaknife86/32410b.jpg
http://i2.photobucket.com/albums/y18/likeaknife86/32410a.jpg
http://i2.photobucket.com/albums/y18/likeaknife86/32410.jpg
http://bodyspace.bodybuilding.com/img/user_images/growable/2010/03/24/224118/profilepic/1K2msWHZ5xAXqrYyakzHxADYFNdcX038.jpeg

[cawiau]

Strong workout bro and great form on the rack deads.
Looking good in the pictures, keep kicking ass;)

[xStevenx]

Strong workout bro and great form on the rack deads.
Looking good in the pictures, keep kicking ass;)

thanks dude!



Had a good workout today. Wrist didnt get in the way too much. will post later as well as some back pics

[xStevenx]

Well I had off of work today so that was nice. I usually have 4 meals in before I train, but for this workout I trained after breakfast.

I wrapped and taped my wrist pretty good. Did not get in the way too much from my workout so that was nice.

I train at the YMCA currently. I hate it, but when I train in the evening there, I have friends there to spot me. But in the AM its all old people! So I couldn't get a spot on my Incline DB's so I did not Rest Pause them.

Here is the workouts

Incline DB Press
75 x 8
took about 15 breaths or so
60 x 8
took about 15 breaths or so
45 x 9

Pec Deck
120 x 20

Then held a stretch.
Chest wasn't performed DC but whatev!

Around the Worlds If you haven't tried these, I suggest trying these. I saw Ronnie Rockel perform these in an interview. I figured since my routine was kinda ****ed today I would try some new stuff.
25 x 7/5/4

DB Laterals
15 x 20, slow negative and held a static on last rep

CRAZY PUMPPPP

Overhead Rope Extensions Well because of my wrist I could not do reverse grip bench, so I had to do something different.
80 x 8/5/4

Rope Pressdown
60 x 13 *DROP* 40 x 7

Held 90LB Cable Tri stretch for 1 min

Rack ChinsI am starting to really like these!
BW + 15 x 10/5/4 +15lbs and 2 reps!

Held a 100lb lat stretch for 1 min plus 10lbs

Reverse Grip Rows
225 x 10 +2 Reps
185 x 15
Going to need to up the weight next time, not hitting my rep range.

Well there isnt too much to compare from the last workout because I had to change some exercises. I still had a great workout.

As I move in to the cutting part of my diet. I am going to switch to a 3 day split for DC. It would be Chest/Shoulder/Tri the first day. Back and Bis the second. Legs the last. I will train M/T/TH/Fr. Rotating through those training days. Except I will only be doing legs once a week, so one week will have Chest/shoulder/Tris twice the next would have Back and Bi's twice.

I will also add in Widowmakers for other bodyparts. For example. Monday I would do a widowmaker for chest and shoulders and then friday the widowmaker would be on Tris. Not sure yet but I will figure it out, I m going to do something like that.

I am keeping the basic Idea of DC but working my own way with it to cut down a bit.

I took some pics last night I will upload them as soon as I get a chance.

[xStevenx]

Well this weekend was me and my girls 3 year anniversary! Bad for diet haha. But was a good time.

Diet is starting tomorrow officially, changing the training routine a bit and starting cardio after some of my lifting sessions. Cant wait! 13 weeks left!!!

here are some pics from the weekend

http://i2.photobucket.com/albums/y18/likeaknife86/32610back.jpg
http://i2.photobucket.com/albums/y18/likeaknife86/blackandwhite.jpg

Me and My Girlfriend, Pam.
http://i2.photobucket.com/albums/y18/likeaknife86/pamandmebicep.jpg

she dwarfs me I know haha

[xStevenx]

well weight in @ 165 this weekend. After a weekend of ****ty diet, that is suspected

So actual diet weight starts at 165 lets do this!

[cawiau]

don't worry about the 165, you will be shredded in no time.
Looking good, now time to melt that fat;)

Nice couple:p

[xStevenx]

i know its water so IDC it will be out after my workout today haha

[xStevenx]

had an awesome workout today.

everything felt great. will post it tomorrow

My blood sugar was out of wack today so i was using a lot of insulin today which is bad for fat loss :( of course on day one of the diet too!

[xStevenx]

wow
what an amazing workout today. leg day is my fav day!

I recorded the whole workout. So you can see how I train legs.

Video coming soon!!!

[xStevenx]

People ask me all the time "how do you train your legs?!" well here you go! Calves/Hams/Quads workout!

Cc5iBlumcWA

[cawiau]

People ask me all the time "how do you train your legs?!" well here you go! Calves/Hams/Quads workout!

Cc5iBlumcWA

It is saying that the video is set to private, so I can't view it!

[xStevenx]

It is saying that the video is set to private, so I can't view it!

try again sorry!

[xStevenx]

well the end of my little 4 week bulk. Started at 165, after a week I lowered cals. More or less experimented with diet the past month, weighed in the AM at 167. So the official diet starts at 167 lbs.

I still cannot walk from that damn leg workout on thursday!

[xStevenx]

Had a good work out today. This week, being the official start of this cut down.

I cut some carbs before training, the last carbs I have are 3 apples about 3 hours before I train. My reasoning for this is insulin. Insulin, especially the drug form that I have to use, stops fat loss. SO by the time time i get to the gym the slin is about out of me, allowing my to burn more fat. And the hormonal response from training is at full force. GH levels boost, glucagon boosts due to lack of slin and you know.

I can tell they are rising because my monitor shows my sugars gradually rising, and staying on the high end for a few hours after I train.

The difference in carbs made a bit of a difference in training yesterday and today. Still have the same intensity but strength is about the same, gaining on most exercises, but some im staying the same as last time. My body will get used to it.

I will upload this weeks workouts so far, as well as some pics and what not.

I have been real busy, its hard to keep up with this, I may try and start just putting my workouts up at the end of each week.

My cals are around the same, I am just adding in cardio to start. After 4 weeks I will lower some carbs. The last 4 weeks I will lower some fats.

MY cardio is all planned out as well. as far as how I will increase it as the weeks go by

This is week 5 of DC training. I only have a few weeks left of it before I burn out, in the past I usually last around 8 weeks. Before I calm it down for 2 weeks before I start DC again.

[cawiau]

looking forward to seeing you all shredded:p

[xStevenx]

looking forward to seeing you all shredded:p

thanks man!

today was perfect fat loss wise. Had insulin at my first meal, 50g of carb or so. and then again at 1:30 another 50g of carb. Went all day, with no slin and my sugars were great!

low/no slin=good fat loss:)

I have an interview tomorrow for a new job! Hopefully I get it, get me back into the office environment!

[xStevenx]

well cardio was great today!

Got up early, put on my new David Henry DVD and got to work. Walked for 30 mins, it felt great

I wasnt going to train today because of my interview, but i can't NOT train. So I will go to the gym later. Throws me off my eating schedule but it is ok because its leg day today!

[xStevenx]

well after one week of dieting and cardio i am down 3.5lbs first week is usually water and fat but im stoked!

my calories are about 400 higher than last time i cut down

tonight I need to update this with workouts

i will also put up my training split

[cawiau]

good job bro, keep moving forward!

[xStevenx]

OK time for some workout updates. I am just going to post what I did today and the increase from last week.

Cybex Chest Press
210lb x 10/4/2 5lb increase from last time!
Static hold. 210 lb for a 40 count. That hurt soooo bad

Held a 60sec stretch on incline with 50lb DBs, 5lb increase

Smith BTN Press
120 x 11/5/3 +5lbs and 2 reps! That last rep was held static for as long as I could, I wanted to cry!

Cable Front Laterals
30 x 21 per side 5lb increase[/b]
these got kind of sloppy. Last time I got them for 25 reps with 25 lbs. I may drop the weight again and work with 25lbs for a bit.

Held a cable shoulder stretch. 100lbs for 60sec. Never did that much before OWWW

Rev Grip bench
190 x 6/4/2 [color=red]10lb increase Last time I got 180 for a total of 15. My rep range for this is 11 to 15, so I upped the weight and got 12. Real happy with this

Widow Maker
155 x 13. I couldnt move it anymore. Took 20lbs off and rest paused (like 2 second breaks] until I hit 20

The pump was out of this world! I love hemanovol!!!!

100lb Rope stretch for 1 min

Increases all over!! Very very happy

After this I did abs. 3 sets of Hanging leg raises and 3 sets of crunches then 12mins of HIIT on the tread.

Tomorrow is back day. I am going to try an experiment with HemaNOvol. Will get some recent pics up tomorrow as well!

After Training today:
http://i2.photobucket.com/albums/y18/likeaknife86/collagechest.jpg

[cawiau]

Strong update and looking good in the latest pictures:)

[xStevenx]

Strong update and looking good in the latest pictures:)

thanks man!

[xStevenx]

Wow wow wow

Had one of the best workouts today!!!!

For the past week I was out of my VitaStack :( So i was using a basic multi. Nothing special at all.

Well I got my order and got my vitastack! What difference. Vitastack is the only vitamin I have taken that truly improves my focus and performance.

Here is the workout

Barbell Curls
75 x 9/4/2 last time I got 65lbs for a total 20. I brought my rep range down to 11 - 15, so today was great more weight next time!!!

Cable curl, 1 arm, back facing machine
I saw these on David Henry's new DVD, he trains DC as well. I LOVE LOVE LOVE these, they hurt so good:)
32.5 x 20 2.5lb increase[/b]

HemaNOvol had my arms so pumped, I did not want to hold a stretch for 1 min. But had to.

I did that for both arms seperatly

Pulley Downs
Got these from Dhenz as well. You sit in the middle of a cable cross over machine and with a neutral grip, you pull down and squeeze. Wow, all I feel is the lats pulling and stretching. it is like torture!

I had to use the Cybex one, becuase the actual cross over cable area was being used. I dont like this thing but whatever, I had to use it last time as well. I may move this exercise to next week, when I train back on friday. Friday around 5 or 6pm at my gym people are usually not there, so I could use the actual cable machine.

130 x 11/4/4 [color=red]2 rep and 10lb increase!!

Then held a stretch for 1min per side, EXCRUCIATING

DB Bent over rows
If you have not tried this I suggest trying them. Just like a BB row, start with an over hand grip and as you pull up, turn your wrists to a neutral position. This hit my lats so good, so so good

60s/hand x 10
70s/hand x 6/2

These were clean clean reps as well

Cable Row
40 x 20
the reps were done 1.5 reps. so one full rep, then go back half way and contract back again. Did these real slow. I never felt my back get so pumped either!

Here are some pics from after my workout
http://i2.photobucket.com/albums/y18/likeaknife86/0413backcollage.jpg

And here are some random shots from last week
http://i2.photobucket.com/albums/y18/likeaknife86/randomcollage.jpg

Most Muscular in the first pic on the left looks freaky!

Tomorrow is an off day, with the exception of cardio

But thursday is LEG DAY! GOing to do the same workout in the video I posted. But have to do more weight and or reps!

[wada]

It is saying that the video is set to private, so I can't view it!

lookin forward to seeing another INTENSE WO..you throw up some PAINFUL lookin reps!!
Keep it up man!

[xStevenx]

Wow what a workout! I got the best compliment today that any weight trainer could hope to get.

Some guys came up to me, right after my set of SLDL's and said "In all of my 25 years of training, I have never seen someone train as hard as you do." That was awesome!!!!

Here is the workout.

Donkey Calve
6 plates plus 20lbs x 12 + 6 20lb increase. Same rep but 2 extra reps from last time!

SLDL's, 6's Last time I started with 225, so this time I started with 235

235 x 6
245 x 6
255 x 6
265 x 6, that last rep was hard
275 x 1
10lb increase from last time!

After this set is when the guy complimented me, as I was laying on the floor unable to breath haha

Cybex Leg Press, close stance
14 plates, plus 70 lbs x 7 almost 8 reps! 20lb increase, almost got same reps as last time.

WIDOMAKER!!! I was so ****ing beat at this point. Hadn't had carbs since 1:30 (was around 6pm during this) body is running on fat stores really. Felt dizzy as ****, wanted to puke. But can't stop, If I stop I won't grow! When I looked at my log book and saw that I got 10 plates for 25 reps I said "are you ****ing kidding me?!" Well I HAD TO DO MORE THAN LAST TIME

Unwillingly I added an extra 10lbs to that and pushed it for 25 reps. FML!!! that sucked so bad. so so bad

The pump was insane!!! For the first time ever I could see veins in my quads!!! Thank you HemaNOvol, this **** is legit!

After that I did some abs then crawled my ass out of there. Took the wheel chair ramp, no way I was going to attempt stairs!

I am continually getting stronger while dieting. VitaStack is really helping out since I lowered cals and carbs a bit.

Tomorrow is chest/shoulder/tri. I do not think I am going to do shoulders. They are still a tad sore from monday, and took a beating this week at work.

I am feeling super motivated. My little treat after leg day is a "Smart Ones" ice cream, that **** is like gold to me haah I LOVE IT!

[xStevenx]

lookin forward to seeing another INTENSE WO..you throw up some PAINFUL lookin reps!!
Keep it up man!

if these reps arent killing you, those last reps where you wish you would just die because they hurt so bad, then you arent training haha. Leg Day is supposed to be Masochism!

For quads I have 2 sets to do what most people do in 10 sets, so i give 110% and then some

[xStevenx]

OK update time!

Forgot to weigh in this AM! I will tomorrow though.

Here is my workout from last friday as well as a few pics

Incline Smith Press
185 x 7/3/2, with a real long negative. Total rep count of 12

WIDOWMAKER Inc DB Press
very slow negative on these, they hurt!
45s x 20
then immediately held a stretch with the 45s for 50 seconds

Shoulders were still sore, so i just did a few laterals, nothing crazy

Dips (Triceps)
Bodyweight + 45 lbs x 7/3/2

WIDOWMAKER V Handle Pushdowns
80 x 20

Then held a 70lb DB for a stretch for 70 seconds!

Here is a pic from after training. I am seeing so many veins in my chest and shoulders! I wish I could get it in the pictures, you can kinda of see it in these. Camera Phones suck!

http://i2.photobucket.com/albums/y18/likeaknife86/4-16-2010.jpg

Todays workout!

Incline DB curls. Both arms at the same time
These were held at peak contraction with a nice long, painful negative :)

30 x 10/5/4 that last rep was cheating a bit haha
upping the weight next week!

Reverse cable curl
thumbless grip
60 x 6/50 x 7

V Handle Pulldowns
115 x 10/5 then someone started talking to me, so had about 30 second rest and got it for 8. 15 pounds heavier than last time!

Reverse Grip BB Row
Form was getting sloppy. So I lowered it a bit and this was great!

185 x 12
200 x 8, racked it for like 2 seconds. and then got it for 2 more
hell yea!

Then held my back stretches

http://i2.photobucket.com/albums/y18/likeaknife86/backcollage4192010.jpg

my back is improving so much. lower back is getting thick. i could prolly hold a pencil in my lower lats haha

Then did 15 mins of HIIT

cant wait for weigh in tomorrow!!

[xStevenx]

oh my god. my biceps have never been so sore! And all from just one set :) those incline curls are brutal!!!

Got on the scale this am and was 160.5

so i lost what another 2 or 2.5 pounds! I am going to drop out one cardio session. I dont see why im dropping weight so fast. I am eating SO much more. I am also training harder than ever. I do not look smaller, or feel smaller. I am getting stronger. WEIRD!

[xStevenx]

gonna get a big update in tomorrow hopefullly took some pics last week

changed the workouts

still goin strong!


2 quick pics!

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/04/25/224118/profilepic/1fOVgpQhncEN1DydszdS2pFPQMi926.jpeg

traps are lookin good!

http://img707.imageshack.us/img707/5121/fdbapril.jpg
arms are looking great!

I was so happy to see this, i have been focusing on my arms big time! I tried a new exercise that night as well. I will give more details tomorrow!

[xStevenx]

well i am BURNT OUT! last week strength was starting to decline a bit. this week it was really bad. I only trained monday and tuesday. I have been so tired, like so tired, having to take a nap mid day.

Also been very very hungry! I kept it under control until tonight :( haha Got home from work and the grocery store around 6:30. Ate some mixed nuts driving home from the store. THen had some Raisin Bran and a protein shake. But was still hungry so had a smart ones ice cream, some egg whites, AND some corn flakes. guess what

I AM STILL HUNGRY!
i think my body is telling me something. So I am taking off of training until Monday. Tomorrow me and my girlfriend are going to a Chinese buffet, meaning I will down 6 plates of food haha. Need to give myself a break from the diet. But after tomorrow its back on track!

It may set me back a bit, but I need to just sleep over the weekend and get some good rest.

[xStevenx]

Wow

haven't updated in quite some time haha

Resting the other week did me good, I came back to the gym stronger!

Weight has maintained. Diabetes is a bitch! I dropped the cals more this week and upped the cardio a bit!

Also made some changes to my routine, sorry this log is lame. I work fulltime so it is hard to keep up with this!

[xStevenx]

OK! Actually have an update today!

Well the workouts have been amazing. My mind/muscle connection has been unreal!

Here are some shots from today, as well as last week

http://img52.imageshack.us/img52/9504/5112010.jpg

My routine has changed quite a bit. Still using DC principles. But thrown in some other stuff. Pretty much for each bodypart the workout rotates. For example for chest/shoulder/tri

Workout 1 is HIT low volume, 1 exercise per bodypart, 3 sets
Workout 2 is HIT but with drop sets, and one quick isolation pump movement
Those workouts would be monday and then friday
Then workout 3 is DC style

It has been working pretty good I think. It is just too hard to do DC and progress while dieting, i cant recover.

I also have changed arm training. Biceps are only getting trained every other week. One workout heavy DC style, the other workout HIT.

Today was Biceps/Forearms/Back W/Back T

Incline Barbell Curls
this is a move I kind of made up while experimenting. I LOVE IT! Puts so much stress on strickly the bicep, I can get a great contraction and awesome negative. I will see if I can record a video of it sometime.

75lb x 9/4/3
I have been increasing weight on this like crazy.

Rev Grip Cable Curl
60lb x 10 4rep increase!

V pulldowns
I lowered the weight on these to get a better contraction
100 x 12/6/4
Higher on the rep range, but really squeezing the reps felt great!

Double Bent over DB rows
I LOVE THESE!

70s x 11
75s x 8 DROPSET 50 x 5

Increased the weight on those as well, with much much cleaner form!


I am feeling great. I dropped the calls by another 300 a day. And upped cardio a bit!


Thursday is Leg day, I am going to try CENTURIES on the leg press. OH GOD!!!

[xStevenx]

well today is the 3rd time this week that diabetes has gotten in the way on cardio.

Yesterday morning woke up with a low blood sugar of 41 (70 is considered low) so I couldnt do my cardio.

Was gonna do it when I got home. Was low when i got home around 5:30pm.

This AM i was 37!!!!! when i woke up.

So I am going to try and catch up on it on saturday.

My insulin sensitivity is sky high right now. which is good for fat loss, but i need to make some adjustments to my doses

[xStevenx]

well last night was legs!

I wanted to try something different. To shock the legs. So I tried Erik Frankhouser's "Centuries"

You do one plate per side for 10, then 2 per side for 20. Only resting long enough to load the machine. Eventually getting to 10 per side for 100 reps. Which I do not think is humanly possible. Frankhouser claims to have done 8 per side for 80.

Here is the video of me doing it as well as some leg and calve posing. They are starting to get leaner!

yMsqxB9Q7iA

So the workout:

Centuries
1 x 10
2 x 20
3 x 30
4 x 24
Total of 84 Reps!

The pump was so bad, I could not even stand. I took my HemaNOvol before this, BAD IDEA haha it made the pump even more intense.

After that I loaded it all the way. 10 per side and pushed it for 3 then dropped off 4 plates per side and got 10.

After that I messed around with calves for a bit and did some leg curls. but I was spent I did not bother trying to break any PRs haha


Today is my carb day! I am excited!!!!!

[xStevenx]

well started out at 165. Got up to 168. Now down to 160!

I look a lot leaner, and bigger! 6 more weeks. Lets see how far I can take this. Diabetes is hindering it, but I will beat diabetes!

[xStevenx]

Well had an ABSOLUTELY awesome workout last night. It was Biceps/Forearms/Back.

Pump was ridiculous! Did 30mins cardio in the AM and 30 mins after my workout.

Today. Did 20 mins cardio in the AM, woke up late I wanted to do 40! Then did 15 mins of HIIT after my workout.

Last Friday I hit 225 on decline for 11. So I wanted to beat it today. But lats are sore from yesterday, and they are a huge stabilizing muscle in the decline movement. I hit 245 for 3 (4 with a little help) then 2 sets of 185 for 11.

I am going to move my workouts around a bit so Decline is not after Back day.

Last week or 2 weeks ago was the first time I did seated military presses in a long time. I got 95 for 7 on the first set. Well today I got 100 for 8! then 90 for 11, drop setted to 65 for 7.

I got compliments today too! Saying I looked bigger every week. I am sure I am growing a bit, but I am just getting leaner, so all the muscle is finally starting to show!

Off tomorrow. I am going to rest it up big time, because I got SQUATS on Thursday HELLLLL YEAAA

[xStevenx]

well squats yesterday were good. Hit 315 for 6 then 185 for 20. I could not breath after that widowmaker haha

today i have biceps, forearms and back, and it is my CARB DAY :)

[xStevenx]

Well started a new supplement last night as well as an older Allmax product NOK2 and had an AMAZING workout! Like a real good one.

Calories are low but STILL getting stronger on everything :)

Well I started a new Allmax product last night. Not saying what it is yet, not out yet. But HUGE increase in strength and energy. Took it immediately before I trained.

Curl grip chins
Bodyweight plus 25lbs x 10 only got 7 last time :)
BW plus 45 x 2, Too heavy haha, dropped it down to 25 again and got 7
BW plus 25 x 7, with a long static hold on the last rep.

Pinwheel Curls
60 x 15, big increase from last time, i did 65 for 8, but was getting kind of sloppy on form.

Reverse Grip Rows
225 for 6! DROP SET to 135 x 8

Clean reps. was getting sloppy with this weight a few weeks back, but I worked my way back up. Pumped out 6 nice clean reps! Then drop setted it to 135 for 8.

The pump made me want to cry!
Rack Deads

Below the knee - 405 x 9! last time pulled 405 x 7, but it was stop and go. These 9 reps were non stop!

I was all pumped up, adrenaline flowing like crazy. Anytime i break a record with a big lift I feel unstoppable.

I raises the pins up to a level at the top of my knees. Saw a video of Shelby Starnes doing high rack deads and wanted to try. and I pulled 455 x5!!!

I like them up high works the upper back in a whole different way! This morning when I woke up, my upper back, especially my traps. OW

I am going to start doing that when I do rack deads. One set lower, one set higher.

Cant wait to see how NOK2 and this new Allmax product work Monday for chest!

Got some HIIT in a few hours!

[xStevenx]

Well got on the scale this AM. Was 159.5 So I lost like .5lbs

With the amount of cardio I did this week and perfection of my diet I was surprised. But hey maybe I gained a tad of muscle? I am still progressing with heavier weights each workout so it is possible!

Got chest/shoulders/tris/and calves tonight then 20mins of HIIT after lifting. I hit the treadmill for 40mins this morning before I had breakfast

[xStevenx]

Well I had an amazing workout today. Ribose is looking to be a new staple for me!

Started the workout with my new favorite bicep movement.

Incline Barbell Curls i got a few people in the gym doing these now
85 x 6/2/3 Total of 11 reps Last time I got 75 for a total of 16
I was mad happy with that, I wanted to get 11 to 15 total reps. So i have a few workouts to progress with that weight before going heavier

I was so full of energy and pumped so I did more

65 x 20. This was effing brutal. I had to take little 2 second breaks a few times, but I made it to 20 reps. The pump was out of this world! Veins everywhere!!

Pull Ups

BW x 9
BW x 8
BW x 8. 5 second Rest then 2 more reps

Last time I got 9 on each set. But i didnt do biceps first on that workout

Double DB Row
80 x 10
70 x 12
Nice increase on these. Last time my first set was 70 x 11. No longer jerky at all on this movement. They feel so good!

It was hot as hell in the gym. So after an intense sweaty session with the iron, I stepped on the stepper for 30 mins.

Not the first time I have been asked this, but today someone asked if I compete. Other people are starting to see me as a bodybuilder. I am finally building that type of physique :) Compliments are coming more and more, I love it. Just pushing me more and more.

Thursday is legs, and it is going to be 86 degrees! Gonna be a sweaty workout for sure!

[MsTropix]

REPPED and Rated your thread! You are doing GREAT! You are an inspiration.

[xStevenx]

thnks a lot!

[xStevenx]

WOW what a workout tonight! Like holy ****ttt!!

Donkey Calves DC style (3 second contraction, long like 3 to 5 second negative, 10 second stretch)

Four 45lb plates and two 25lb plates x 12

so painful

Stiff Leg Deads
315 x 6, the last 1 or 2 reps, form started to give out a tad, but still felt a great pull in the hammies
225 x 12

DB Leg Curl
45 x 6, these are hard!

Close Stance Cybex Leg Press
16 plates x 6 last time was 10 plates +70lbs for 7, so added a good amount of weight!

WIDOWMAKER!!!! This was a person best!
10 plates +20lbs for 30 reps! T H I R T Y reps!
I literally just rolled over and layed on the ground haha, i could not move!

As I was hobbling to leave, I though to myself again "WHY DOES MY GYM HAVE SO MANY STAIRS!" so i used the handicap ramps haha

Gonna go roll on my foam roller then go to bed! I am beat

[xStevenx]

well i haven't updated in a week!

Been doing good this week. Dropped a carb meal and some calories. Right around 2050 a day right now. I havent ate so little in so long :(

but today is my carb day!

Had an amazing leg session last night. AMAZING. Took some good pics too which i will post later today.

I also am changing my routine up next week. Going to do one week of power, and the other hypertrophy.

I am curious to see how the change in my cardio and diet effect the scale monday. My weight stayed at 159.5 for 2 weeks. Just checked it today and was 159, but that is also after a week of low carbs

[xStevenx]

Well again no change. 3 weeks my weight has been the same, between 159 and 159.5.

I cut about 1100cals out last week and upped my cardio intensity and no change?! I HATE DIABETES!

I really do not know what to do. Since dropping out carbs last week did nothing, I am adding them back in. I am going to try have 2 carb up days. Maybe my metabolism is getting slower and I need that. I do not know. This is just real frustrating I am sick of Diabetes holding me back from getting lean!!!!! >:|

[xStevenx]

Here is a leg collage from last week. My weight has been the same but I think I am looking a tad leaner.

http://bodyspace.bodybuilding.com/img/user_images/growable/2010/06/04/224118/gallerypic/1DM95iF0KekDCV2qiSrZTVi0hVCZ1500.jpg

If you look on the bottom left hand pic there is a vein in the sweep of my quad!

[xStevenx]

Well cals are still low. About 2000 a day right now. Low carbs BUT not stopping my strength gains.

I have been on ALLMAX CreMAGnavol for about a week now. I am AMAZED with this product. The strength is out of this world!

I did back today.

Curl Grip Chins
30 x 7
35 x 5
35 x 5
45 x 3

Doing more power, only hitting complete failure on the last set. All these are from a dead hang.

Rack Chins NEW PERSONAL RECORD!!!!!
315 x 5 easy
405 x 5 easy
455 x 5 easy
500 x 5! HELL YEA!!!!!!!!!
At this point I was flying high, on top of the world!
So I threw on 545. Was planning on going for 1 rep. But NOPE!!! Got it for 3 reps!

Here is the video:
m96s6J1huHY

Seriously CreMAGnavol stacked with HemaNOvol and MusclePrime is ridiculous. Still making gains, when far into the diet. I could not be happier with these products, you have to try them!!