[NFSC] YeomenKek's ADF + IIFYM + Broscience Bulk/Experiment

[YeomenKek]

Hey guys, this is my entry to the NFSC. I was gonna start a log anyway because I'm quite interested to see how this style of bulking works out.


Introduction:

I'll introduce myself quickly so you have an idea of who I am and where I'm coming from. November 2009 was the date I looked at myself in the mirror and decided to do something about it. I made my own structure Ketogenic diet which saw results from being in a deficit for the most part of the week. I was happy with results, but eating the same foods day in and day out led me to binge on the weekends. I plateaued for months with this pattern of eating - huge weekly deficit destroyed by 1 day of binging. Fast forward a couple of months and I discovered intermittent fasting. Gave it a trial and haven't looked back since - but I was still stuck in the trap of eating the same structured diet every day, leading me to binge on the weekend.

It was only until I spent my free time researching and learning more about nutrition until I learned the fundamentals of weight loss - it wasn't about food choices & meal frequency, but more your balanced calorie & macronutrient intake. I learned to fit foods I liked into my macros, and not binge on the weekend as a result. Realising you can eat whatever foods you want and still make progress was like seeing the matrix. I feel sorry for those that cannot keep a healthy relationship with food while pursuing their body composition goals.


The Protocol:

I originally got the idea from the LeanGains approach of bulking - which is a 20% calorie surplus on workout days, and a 20% deficit on off-days. The end result is a small weekly surplus that - and this is the theory - will mostly be attributed to lean mass due to nutrient timing & partitioning.

My bulk will be based loosely around this idea of eating more on workout days and less on off-days - except I won't be eating at all on off-days. My reasons for this are;


-I'm interested to see how this theory of nutrient partitioning works out - if a weekly surplus split between equal meals every day is the same as an equal weekly surplus only consumed post-workout on workout days


-I have a huge appetite, and a 10% surplus every day (~2600 kcal) just doesn't feel like a lot of food to me - I may as well be cutting. I'd rather just not eat on 2 days out of the week so I can feel like a pig on the others


The Routine:

Being a large fan of low-volume, high intensity lower/upper splits, I'll be following Layne Norton's Power/Hypertrophy routine. I won't be following the exact example he gives, but I'm sure that wasn't his intention anyway. The principals will be the same.

Note: I may change the 5 set structure to 3 sets. I know Layne suggests 5 sets on a bulk because recovery is better, but I've never been a fan of anything over 4 sets as I tend to burn out very quickly and would rather keep volume low & intensity it's highest. I'll try 5 sets for the first 2 weeks and see how I do.

Monday: Upper Power
3' Flat DBP - 5 x 4-6
3' BB Rows - 5 x 4-6
3' DBP - 5 x 4-6
3' BB Shrugs - 5 x 4-6

I haven't Flat BB Pressed/BB Pressed for about 16 months and don't plan to start it again. I much prefer dumbbells for my chest movements because I do not always have someone to spot me - would much rather keep measuring progress with DBs so I can always have intensity at it's highest.

Tuesday: Lower Power
3' Back Squat - 5 x 4-6
3' Romanian Deadlift - 5 x 4-6
2' Seated Calf Raise - 5 x 6-8

Weds: Off

Thurs: Hypertrophy Chest/Arms
2' Flat DBP - 3 x 8-12
2' BB Close-Grip Bench - 3 x 8-12
2' Incline DBP - 2 x 8-12
A1 2' Preacher Curls - 3 x 8-12
A2 2' Standing French Press - 3 x 8-12
B1 2' Tricep Push-downs - 3 x 8-12
B2 2' DB Hammer Curls - 3 x 8-12
Flat DB Flyes - 3 x 8-12
C1 2' Standing BB Curls - 3 x 8-12
C2 2' Body-weight Dips - 3 x Failure

Fri: Hypertrophy Shoulders/Back/Traps
A1 2' DBP - 3 x 8-12
A2 2' Lateral Raises - 3 x 8-12
B1 2' One-arm DB Row - 3 x 8-12
B2 2' Arnold Press - 3 x 8-12
C1 2' Lat PD (Wide-grip) - 2 x 8-12
C2 2' DB Shrugs - 2 x 10-12
D1 2' Lat PD (Close-grip, supinated) - 2 x 8-12
D2 2' DB Upright Row - 2 x 10-15
T-Bar Row - 2 x Failure

Sat: Hypertrophy Legs/Calves
A1 Leg Press - 5 x 8-12
A2 Standing Calf Raise (fuuu) - 5 x 8-12
B1 Leg Extensions - 5 x 8-12
B2 Seated Leg Curls - 5 x 8-12
B3 Seated Calf Raise - 4 x 8-12

Sun: Off


The Diet:

Calories:
My maintenance at the moment currently sits at around 2400 kcal/day which is 16,800/week. I plan on bulking at a 10% weekly surplus, so that puts me at 18,480 kcal for the week.

My calorie intake will be 0 on off days, so the weekly surplus must be split over 5 days. This equals about ~3700 kcal on lifting days, all post-workout.

To clarify:

Monday: 3700 kcal
Tuesday: 3700 kcal
Wednesday: 0 kcal
Thursday: 3700 kcal
Friday: 3700 kcal
Saturday: 3700 kcal
Sunday: 0 kcal

Weekly kcal: ~18,500

Macronutrients:
My diet will not be structured and will differ everyday. I make one each day depending on what I feel like. My bulk will be the same but with a few basic rules;


-1.5g protein per lb of LBM

-0.45g fat per lb of BW

-The rest of the my calories will be filled almost entirely with carbohydrates for increased energy & insulin


The Experiment(s):

IIFYM:
Obviously what's going to be tested here if how lean my gains are while consuming 'dirty' foods. I'll regularly be eating cereal, ice cream, bacon, etc. - generally evil foods according to the most bro of broscientists.

My hypothesis:
Fat gain will be minimal, if at all, due to the small weekly surplus. The large quantity of calories in a small window on workout days should not attribute to any more fat gain than if I split them over the week. Food choices will not reflect body composition positively or negatively, as long as the macronutrient and calories are kept the same.

Broscience:
I am going to delve into the realm of broscience for this bulk. My workouts are going to be performed completely fasted with no calorie intake pre-workout. That means Tues/Fri/Sat I'll be training at around 20-22 hours fasted, and Mon/Thurs around 44-46 hours fasted.

I'm taking advantage of this and putting the elusive post-workout insulin spike to test. From what I've taken from broscientists on this forum and others, I should;


-Consume 15g (no idea where the number came from) high-GI carbohydrates immediately post-workout followed by 50g whey protein 15 minutes whilst insulin is 'spiked'

-Following this, do not eat for 60 minutes so the whey protein can be absorbed

Luckily I already have my bropplement waxy-maize starch which I bought (embarrassingly) a long time ago when I was a less-aware self.

My hypothesis:
Blood sugar will rise after consumption of high-GI carbohydrates following a 22/44+ hour fast, but not at the rate or intensity that broscientists seem to think. The practice of this will have minimal affect on resulting body composition. Fasted training at 44 hours may result in muscle loss if I allow my heart rate to get too high, but the anabolic rebound should compensate for this.

Note: I am not a fking scientist. Do not take these 'experiments' seriously, it's just some sh*t to mess around with to make the log more interesting. Batman is a scientist.


Supplements:

Whey Protein
SciVation Whey will be consumed post-workout. I'm only finishing the tub for this, then I'll just buy some random bad-tasting cheap-ass whey because I'm unemployed and broke

Creatine
2g/day whenever. Probably before bed.

1,3-dimethylamylamine
Ah, yes. I got my geranamine from the US last week and have already sampled it - crazy stuff. I'll be taking this pre-workout for an energy boost without breaking my fast. I'm sure I'll comment on this quite a lot throughout the log, I've already had some notable affects from it. I found 30-35mg 30 min pre-workout caused me to set PRs on all my first exercises, but caused an ungodly crash halfway through the rest and I lost strength on the rest of my lifts (I just wanted to sleep). I found if I take another 5-10mg immediately pre-workout, it keeps the 'high' for my entire workout and I don't experience the crash until the drive home.


Pics:

This is the picture I will be submitting as the 'start' pic for the NFSC:
http://img810.imageshack.us/img810/5804/fronthn.jpg

This is a pic for my own log of progress:
http://img828.imageshack.us/img828/4518/sideco.jpg

Goals:

-Get some fking legs happening

-Increase overall size with emphasis on pecs, triceps & lats - I feel these are lagging the most

-Fix my asymmetry :(


Stats:

Weight: 69kg (152 lb)
Body Fat % (mirror estimate): I'd say an optimistic 13-14%. These pics were taken the day after my refeed so I'm looking a bit softer than usual.

That's all for now. I'll be starting tomorrow since Alan is being a bully and rushing everyone.

Edit: Personal note before I forget. Used digital cam on my desk sitting on green water bottle @ 12pm with windows covered and light on. Auto-color used in photoshop on both pics to disguise my paleness.

[mannydawg]

1st. lol good luck


So you adding in two +24 Hour Fasts?

[riaden]

so 2 days with no eating?

[YeomenKek]

1st. lol good luck


So you adding in two +24 Hour Fasts?


so 2 days with no eating?



To clarify:

Monday: 3700 kcal
Tuesday: 3700 kcal
Wednesday: 0 kcal
Thursday: 3700 kcal
Friday: 3700 kcal
Saturday: 3700 kcal
Sunday: 0 kcal

Weekly kcal: ~18,500

The message you have entered is too short. Please lengthen your message to at least 3 characters.

[zstanton]

totally in on this dude good luck

[Shazriki]

In as well. Let's rip it up! Also I demand regular pictures of your rice and egg mastery.

[t1ger]

In.

This log will be interesting to follow. :)

[Webber91]

In. This is insane.

Shoot me a PM if you want some help growing dem legs ;)

[DDon1996]

Can't wait to see how this diet (now that I actually understand it and don't jump to conclusions :p) works out. In!

[joelash302]

I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.

[zstanton]

I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.

lol its actually not THAT bad, on friday i worked out after a 40 hour fast, and the main reason i had trouble was that I was tired, and I ran before lifting

i wanna see what two in one week does for him...

[CharlieBango]

In.

Good luck, man. The results should be interesting.

[SideSteal]

Good luck!

EDIT: Reps on recharge-- I think it's great that you're trying something rather awkward like this. It will be fun to read about the results.

[drkvltprls]

Rice and egg mastery, please elaborate on this, maybe a pic or two as well?

[YeomenKek]

totally in on this dude good luck


In.

This log will be interesting to follow. :)


Can't wait to see how this diet (now that I actually understand it and don't jump to conclusions :p) works out. In!


In.

Good luck, man. The results should be interesting.


Good luck!

EDIT: Reps on recharge-- I think it's great that you're trying something rather awkward like this. It will be fun to read about the results.

Cheers guys! I'm relieved I posted this in the nutrition section logs. I've made logs before in the regular section and got ripped apart for only eating 3 meals a day lmfao.


In. This is insane.

Shoot me a PM if you want some help growing dem legs ;)

Thanks dude, will do if I have trouble. This is the first time I've trained my legs in a surplus for more than 4 weeks so I hopefully don't stall just yet - LOL.


I think you're going to have trouble following your back after your bi's that hard. Other than that, this will be interesting.

I agree the arm volume is huge, luckily there's not so many big 'pull' movements for the back day like seated rows or something. I'm more concerned about how the work I do on my triceps affect my shoulder press the following day. Hopefully I'll get used to it after a week or two.


In as well. Let's rip it up! Also I demand regular pictures of your rice and egg mastery.


Rice and egg mastery, please elaborate on this, maybe a pic or two as well?

LOL yes eggs and rice are a rather large staple in my diet. In fact, tonight I'm having... rice and eggs!

I quite enjoy taking pictures of my food so I'll be doing that regularly. I'll just be posting them in the MEN thread and putting the link here to save people from overtraining their scroll fingers.

[Shazriki]

Out of curiosity how much uncooked rice do you usually boil when you cook? Your amounts look like what would be required to fill me up (I'm also a pretty gluttonous eater, it kind of sucks).

[YeomenKek]

^ Prepare yourself for a large post my friend. I do battle with raw rice, cooked rice and my rice cooker every day.

Unfortunately with basmati, they don't the uncooked calories on the nutritional label - only the cooked. This means it's quite literally a gamble every time >.>

But being a WoW player myself, I did some theory crafting. Here's what I calculated;

According to the label:
1 serving = 150g cooked
20 servings per 1kg packet
1000g raw rice = 3000g cooked rice
x / 3 = y
x = cooked rice
y = raw rice

1 cup raw rice = 1.5 cup water
1 cup = 250mL
250mL raw rice = 375mL water
z * 1.5 = v
z = mL of raw rice
v = mL of water required to cook it

Of course I actually went ahead and put my formulae to practice, and failed miserably - lmao. I found out 135g raw basmati = 300g cooked basmati exactly when put in the rice cooker with exactly the x1.5 milliliters that the raw basmati takes up.

So naturally you'd think 270g raw would = 600g basmati - but alas, it does not. Comes out to something larger which is annoying as hell when you've only put 600g in your diet for the day and there's 18g left... sitting there... taunting you.

SO TO CONCLUDE
-Measure 135g raw basmati
-Whatever mL the rice takes up, put in x1.5 the water
-Enjoy 300g cooked basmati

That's this much - http://img132.imageshack.us/img132/6900/img0341ao.jpg

I put in 405g once with the same rule for water and it came out to 1020g cooked. I just have nfi what's going on with rice, has a mind of it's own.

1020g looked like this - http://img585.imageshack.us/img585/3450/img0329h.jpg

Now that I have more calories to mess around with, I'm having medium grain brown rice, the nutritional info is listed for UNCOOKED portions. But, yeah, a lot more calories dense.

tl;dr
PHUCK rice

[Shazriki]

So apparently rice adheres to some non-linear equation for working out how much mass the weight of water adds to rice once absorbed. Maybe the discrepancy is coming from water vapour lost while cooking?

Yes I'm bored at work thanks for asking.

[YeomenKek]

^ LMAO didn't know until now. Your theory sounds about right, though!

Just got back from upper power workout. I'm gonna eat everything shortly then post the update.

[YeomenKek]

Day 1

Beauty, day 1 of bulk complete. Everything went as planned, fasted from 8pm last night up until post-workout @ around 8:30pm. Today was upper power. I didn't attempt to break any new PRs tonight, I'm just using this first week to find my current max's and get a feel for the routine (haven't worked with 5 set volume, ever).


Routine

(C = Complete, F = Failure, A = Assisted)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Flat DB Press - (35kg) 7 (6C1A), 4 (4C1F), (32.5kg) 5, 4, 6
Got a second wind last set and pushed out 6 with relative ease.
Barbell Row - (60kg) 6, 6, 6, 6, (70kg) 5
Moving this up to 65kg next week, my form was quite sloppy for the 70kg
DBP - (30kg) 5 (4C1A), (28kg) 5, 5, 5, 4
Machine Shrugs - 5 x 15
I don't know the weight or what the machine was called, but the rack was taken for heavy shrugs and I didn't wanna be that guy who hogs it for 5 sets while there were people waiting to do squats. We only have one rack at my gym.

Afterthoughts:
I'm very happy with today. Me and my partner are liking this new routine a lot already as it's both pretty new to us. We're looking forward to helping each other max out every week :)


Supplementation:

Methylhexanine
^ Easier to fkn type than 1,3-dimeifheiu8yh489yh but anyways I upped my dosage to 6 mini-scoops (about 50mg) 30 minutes preworkout. I did not experience ANYTHING - no buzz, no particular surplus of energy and no crash. I did feel really, really happy my entire workout though, but I'm not sure if that can be attributed as an effect or a placebo.

A question to other users of dimethyl - how much are you taking? Do you take it for anything other than working out? Have you experienced 'withdrawal' symptoms?

I ask because all this weekend I had severe migraines despite feeling healthy in all other aspects which is extremely odd for me. I took lots of pain killers which subsided the problem for 3 quarters of an hour or so before they came back. I read on a few forums of some reported withdrawal symptoms from methylhexanine which included severe headaches - but I fear I'm applying causation without valid reasoning.

Any insight would be appreciated.

Creatine
Took 2g with my methylhexanine 30 min pre-workout.

Multi-vitamin
Taken with the aforementioned pre-workout mixture. I'm simply adding this because I found them in my pantry, and I'm on a budget for food at the moment which is making it difficult to buy meats as a primary protein source as well as vegetables.

Waxy Maize Starch
15g taken immediately post-workout as part of my broscience experiment.

SciVation Whey (chocolate)
30g taken 15 minutes after my waxy maize


Diet

http://img151.imageshack.us/img151/2594/diet1.jpg

And pictures are here for anyone interested - http://forum.bodybuilding.com/showthread.php?p=661505303#8071

[mannydawg]

I can't believe you went through all that when all you had to do is realize that differences in the moister content of cooked rice are inevitable. Thats why measuring it raw is always the way to go with any food that starts out dry.

[brendbro]

Day 1

Beauty, day 1 of bulk complete. Everything went as planned, fasted from 8pm last night up until post-workout @ around 8:30pm. Today was upper power. I didn't attempt to break any new PRs tonight, I'm just using this first week to find my current max's and get a feel for the routine (haven't worked with 5 set volume, ever).


Routine

(C = Complete, F = Failure, A = Assisted)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Flat DB Press - (35kg) 7 (6C1A), 4 (4C1F), (32.5kg) 5, 4, 6
Got a second wind last set and pushed out 6 with relative ease.
Barbell Row - (60kg) 6, 6, 6, 6, (70kg) 5
Moving this up to 65kg next week, my form was quite sloppy for the 70kg
DBP - (30kg) 5 (4C1A), (28kg) 5, 5, 5, 4
Machine Shrugs - 5 x 15
I don't know the weight or what the machine was called, but the rack was taken for heavy shrugs and I didn't wanna be that guy who hogs it for 5 sets while there were people waiting to do squats. We only have one rack at my gym.


with your barbell rows are you counting the bar weight or you doing 30kg on each side?

[YeomenKek]

I can't believe you went through all that when all you had to do is realize that differences in the moister content of cooked rice are inevitable. Thats why measuring it raw is always the way to go with any food that starts out dry.

I realise that now which is why I fking hate it when rice companies used cooked portions as their serving sizes for the nutrition label - it makes no sense.

[YeomenKek]

with your barbell rows are you counting the bar weight or you doing 30kg on each side?

That's bar included brah :(

My lifts are not at all impressive, lmao. My workout buddy who has been coming for about 10 weeks now already BB rows the same as me.

[mannydawg]

I realise that now which is why I fking hate it when rice companies used cooked portions as their serving sizes for the nutrition label - it makes no sense.

but dry rice is dry rice regardless of what the package says. Its like dry oatmeal regardless of where you buy it or how its packaged its still just oatmeal with the same nutrition information.

[YeomenKek]

but dry rice is dry rice regardless of what the package says. Its like dry oatmeal regardless of where you buy it or how its packaged its still just oatmeal with the same nutrition information.

But there was no nutritional information for the uncooked rice! I understand one brand of uncooked is very similar if not the same as another but they all have the nutritional info based on cooked servings, which is different every time.

[mannydawg]

But there was no nutritional information for the uncooked rice! I understand one brand of uncooked is very similar if not the same as another but they all have the nutritional info based on cooked servings, which is different every time.

do you still not get my point? if a package of dry basmati rice says that this much cooked is (enter nutrition info) and I go online and find out that 100g of dry basmati rice is (enter nutrition info) then it make no difference what the package says it is cooked because i already know what in that amount before cooking it.

[YeomenKek]

do you still not get my point? if a package of dry basmati rice says that this much cooked is (enter nutrition info) and I go online and find out that 100g of dry basmati rice is (enter nutrition info) then it make no difference what the package says it is cooked because i already know what in that amount before cooking it.

I understand what you're saying, but the bolded part is the problem - I can't find any nutritional info on uncooked basmati!

If I could, I'd just use that to measure everything, throw in 100g uncooked and be on my way not giving a single phuck what it turns out to be cooked - but I could not find any nutritional info on uncooked basmati.

[TheRagingboxer]

Subbed!! IIFYM hell yeah!

0 cals on off days...wow, will follow to see results!

[mannydawg]

I understand what you're saying, but the bolded part is the problem - I can't find any nutritional info on uncooked basmati!

If I could, I'd just use that to measure everything, throw in 100g uncooked and be on my way not giving a single phuck what it turns out to be cooked - but I could not find any nutritional info on uncooked basmati.

oh i see, I would think that it has the same nutrition content as white rice.

[YeomenKek]

Subbed!! IIFYM hell yeah!

0 cals on off days...wow, will follow to see results!

IIFYM x2!

I think we all interested to see the results! I know I am!


oh i see, I would think that it has the same nutrition content as white rice.

Oh ok cheers I'll keep that in mind when I'm back on my cut. For now I'll stick brown - has the nutritional info in uncooked for me and I had forgotten how goddamn DELICIOUS it tastes omfg.

[mannydawg]

IIFYM x2!

I think we all interested to see the results! I know I am!



Oh ok cheers I'll keep that in mind when I'm back on my cut. For now I'll stick brown - has the nutritional info in uncooked for me and I had forgotten how goddamn DELICIOUS it tastes omfg.

Here's what I was able to find.

http://www.fitclick.com/how_many_calories_in_Basmati_Rice_Dry?fd=16932

http://www.myfitnesspal.com/food/calories/tilda-basmati-white-rice-dry-weight-2280743

[YeomenKek]

Here's what I was able to find.

http://www.fitclick.com/how_many_calories_in_Basmati_Rice_Dry?fd=16932

http://www.myfitnesspal.com/food/calories/tilda-basmati-white-rice-dry-weight-2280743

Thanks! I'll book mark the second link, don't like measuring in volume :)

[mannydawg]

Thanks! I'll book mark the second link, don't like measuring in volume :)

on the first one on the right hand side you can switch it to desired grams also.

[t1ger]

Awesome eats. Did you have any problems getting all that food down? :D

[YeomenKek]

^ Not at all brah started 9:40pm finished 10:18pm I can put food away likes it's nobody's business lmao

@manny thanks I had a second look, bookmarked them both

[Webber91]

That's bar included brah :(

My lifts are not at all impressive, lmao. My workout buddy who has been coming for about 10 weeks now already BB rows the same as me.

Don't worry about it mate, numbers are for show. So long as you're putting enough stress on your muscles it doesn't matter what you lift. I can press 45's but I drop to like 30kg instead so I can really feel it. Strength doesn't mean sh!t, so long as you're progressing that's what counts.

[braggable]

I am totally sub'd in for this experiment. Stoked to see the results bro. Good luck!

[YeomenKek]

I've quickly updated the OP with my starting stats as a means of tracking progress, I'm not sure of body fat % as I'm just going by mirror. Please don't hesitate to give your estimate.


Don't worry about it mate, numbers are for show. So long as you're putting enough stress on your muscles it doesn't matter what you lift. I can press 45's but I drop to like 30kg instead so I can really feel it. Strength doesn't mean sh!t, so long as you're progressing that's what counts.

That's what I've been telling myself - as long as I'm going to failure and pumpin' out what's difficult for me with proper form, I'm set to go. Relieved to hear others feel the same! I see loads of fat guys at the gym throw up 45s for 2-3 ****ty reps then walk around with invisible lat syndrome for 5 mins before doing another set lmao.

Also looking f*cking swole brah! Legs looks like tree trunks!


I am totally sub'd in for this experiment. Stoked to see the results bro. Good luck!

Thanks mate!

[calmlikewind]

take a pic of your back brah, dont forget!

[Webber91]

That's what I've been telling myself - as long as I'm going to failure and pumpin' out what's difficult for me with proper form, I'm set to go. Relieved to hear others feel the same! I see loads of fat guys at the gym throw up 45s for 2-3 ****ty reps then walk around with invisible lat syndrome for 5 mins before doing another set lmao.

Also looking f*cking swole brah! Legs looks like tree trunks!

That's the right attitude to have mate, then soon you'll have people looking at you going "wtf how does he look like that he doesn't even lift heavy."

I think every gym is swamped with guys like that lol It's fun to just laugh to yourself about them.

Take it from a 19 year old midget who does leg extensions with 30kg...it's all about feel.

[SideSteal]

Don't worry about it mate, numbers are for show. So long as you're putting enough stress on your muscles it doesn't matter what you lift. I can press 45's but I drop to like 30kg instead so I can really feel it. Strength doesn't mean sh!t, so long as you're progressing that's what counts.

I dont mean to invade Yeomen's log, but ^^ damn good post man. Would rep but you're on recharge for me.

[YeomenKek]

That's the right attitude to have mate, then soon you'll have people looking at you going "wtf how does he look like that he doesn't even lift heavy."

I think every gym is swamped with guys like that lol It's fun to just laugh to yourself about them.

Take it from a 19 year old midget who does leg extensions with 30kg...it's all about feel.

Yeah man wouldn't know by lookin at ya! I get bert stares from the 16yos who back-curl 20s when they see my concentration curling my 8kg DB with a bicep x3 the size of there's - lmao.


I dont mean to invade Yeomen's log, but ^^ damn good post man. Would rep but you're on recharge for me.

No invade, a damn good post indeed.


Day 2

Day 2 down, did my first Layne Norton lower body power workout! Loving this routine so far (so is my partner). I usually take a RPT-style approach to all my workouts by making the first set the most heavy and intense - usually always brought to failure. I've always stopped 1-2 reps before failure for my squats, but tonight I took things a bit differently and did 4 max effort sets to failure - and holey phuck my legs are feeling it.

Note: I've added abs in on the lower body power day as it's the shortest workout for the week and my abs are already nice and warm from the squats/deads.


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Squats - (100kg) 6, 5 (5C1F), 4 (4C1F), (95kg) 4 (4C1F), (90kg) 4 (4C1F)
Just couldn't get that 5th rep after the 2nd set lol.
Romanian Deadlifts - (80kg) 6, 6, (90kg) 6, 6, 6
There was confusion with this exercise. I left my workout book at home and I thought my max was 80kg x 6 but after the first two sets I remembered I had worked my way up to 90kg on my last bulk. I finished off the last 3 sets with 90kg but it was still fairly easy aside from the last set which was a bit of a strain - I'll go for 95kg for the 1st & 2nd set next week.
Seated Calf Raise - (60kg) 20, (70kg) 12, 8
Now I usually do 80kg for 8 reps but I could not be f*cked moving a 20kg plate on and off every 2 minutes so I just did whatever he was doing 1 rep short of failure. Rest times were 2 minutes and I said I was only doing 3 sets because I don't feel I need 5 sets work for my calves - they grow too easily and are already the size of my thighs (100% srs, I look deformed w/ a calf pump).
Dragon Flags - 6 (5C1N), 6 (1C5N), 6(6N)
I'm just working on getting the first and 2nd set up to higher completed reps before I start on the 3rd set. These are done with 1 minute rest times. I'll try get a quick vid of my dragon flag form next week for some critique - I'm getting quite good at them!
Oblique Twists (on the back extension machine) - 10, 10, 10
Nfi what they are called but absolutely kill the obliques. Also 1 minute rest times.

Afterthoughts:
Great workout, looking forward to the next one with more squats to failure. Never done them before and the intensity was insane.


Supplementation

Methylhexanine
I only got about 6 hours sleep last night because my sleeping pattern had been set to wake up late in the day, but I had to go to bed earlier than usual to drive my mum to the station this morning. I also did laboring today for a bit of cash so when I dragged myself out of bed to make my coffee this morning, I also chucked in a scoop of Methyl (about 10mg).

I took the stuff with me to work and dosed 3 more scoops every hour or so. Energy felt good, tiredness gone, appetite suppressed. I liked being on a steady dose, actually. I was much more talkative than usual, and generally more sociable. I usually don't say much to my co-workers because they are all drug-f*cked hippy junkies who literally live out of their cars and eat vegan but today I was actually getting a sh*tload of enjoyment just listening to this one guy ramble on about every conspiracy theory under the sun - I could actually stand to be around them.

The same as yesterday, I took 6 scoops 30 minutes pre-workout but this time without the creatine or multi-vitamin to see if they were somehow inhibiting the high I was looking for yesterday - no change. Didn't get a high, didn't get a crash. I'm gonna try 8 scoops Thursday.

I will also be dosing this stuff during the day again tomorrow because I'm laboring with the same guys again, I felt good being on it. It will be interesting if I experience the same headaches I got on Saturday this weekend as well due to withdrawal of the drug. I hope I'm not getting 'addicted' to it, atm I'm just using it in place of caffeine.

Creatine
2g with my post-workout shake

Wazy Maize Starch
15g immediately post-workout as per broscience study

Whey Protein
30g 15 minutes following the waxy maize


Diet

http://img858.imageshack.us/img858/4308/diet2p.jpg

Pictures are here - http://forum.bodybuilding.com/showthread.php?p=662144103&posted=1#post662144103

I probably will not be updating tomorrow as it's my off day, but it's not set in stone yet. I was gonna come back and comment on the dosing of my methyl during the day tomorrow, but this isn't really a supplement log. I might drop in if anything significant happens.


Song of the Day

g1HDnWcj1iU

Edit: Yes I eat all my food in front of the computer. Probably why I've never had a girlfriend lmfao.

[brendbro]

Day 2

Day 2 down, did my first Layne Norton lower body power workout! Loving this routine so far (so is my partner). I usually take a RPT-style approach to all my workouts by making the first set the most heavy and intense - usually always brought to failure. I've always stopped 1-2 reps before failure for my squats, but tonight I took things a bit differently and did 4 max effort sets to failure - and holey phuck my legs are feeling it.

Note: I've added abs in on the lower body power day as it's the shortest workout for the week and my abs are already nice and warm from the squats/deads.


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Squats - (100kg) 6, 5 (5C1F), 4 (4C1F), (95kg) 4 (4C1F), (90kg) 4 (4C1F)
Just couldn't get that 5th rep after the 2nd set lol.
Romanian Deadlifts - (80kg) 6, 6, (90kg) 6, 6, 6
There was confusion with this exercise. I left my workout book at home and I thought my max was 80kg x 6 but after the first two sets I remembered I had worked my way up to 90kg on my last bulk. I finished off the last 3 sets with 90kg but it was still fairly easy aside from the last set which was a bit of a strain - I'll go for 95kg for the 1st & 2nd set next week.
Seated Calf Raise - (60kg) 20, (70kg) 12, 8
Now I usually do 80kg for 8 reps but I could not be f*cked moving a 20kg plate on and off every 2 minutes so I just did whatever he was doing 1 rep short of failure. Rest times were 2 minutes and I said I was only doing 3 sets because I don't feel I need 5 sets work for my calves - they grow too easily and are already the size of my thighs (100% srs, I look deformed w/ a calf pump).
Dragon Flags - 6 (5C1N), 6 (1C5N), 6(6N)
I'm just working on getting the first and 2nd set up to higher completed reps before I start on the 3rd set. These are done with 1 minute rest times. I'll try get a quick vid of my dragon flag form next week for some critique - I'm getting quite good at them!
Oblique Twists (on the back extension machine) - 10, 10, 10
Nfi what they are called but absolutely kill the obliques. Also 1 minute rest times.

Afterthoughts:
Great workout, looking forward to the next one with more squats to failure. Never done them before and the intensity was insane.

nice squatting numbers, I'm cutting atm and was inspired by weber to start doing real short, fast, very low break period workouts. Fridays leg day for me, always so pumped:D Right now I'm only squatting 80kg :p Usually get 5 or so sets in of 12, 12, 10, 10, 8ish... very fast, low and intense, in combination with other lifts I'm usually in n out in half hour or so and I have been having some of the best leg days I've ever had! I can't do deadlifts at all though, I had a hernia operation last year and deadlifts cause a ton of pain :( sucks.

haha anyway, soz to hijack thread :p keep up the good work man, got any strategies to maintain the fast tomorrow?

[Webber91]

nice squatting numbers, I'm cutting atm and was inspired by weber to start doing real short, fast, very low break period workouts. Fridays leg day for me, always so pumped:D Right now I'm only squatting 80kg :p Usually get 5 or so sets in of 12, 12, 10, 10, 8ish... very fast, low and intense, in combination with other lifts I'm usually in n out in half hour or so and I have been having some of the best leg days I've ever had! I can't do deadlifts at all though, I had a hernia operation last year and deadlifts cause a ton of pain :( sucks.

Son, you're learning well! :D

[YeomenKek]

I dunno, said my peace, if you continue to do it - it's up to you. No more said.


I will, thanks! But I appreciate the concern! :)


nice squatting numbers, I'm cutting atm and was inspired by weber to start doing real short, fast, very low break period workouts. Fridays leg day for me, always so pumped:D Right now I'm only squatting 80kg :p Usually get 5 or so sets in of 12, 12, 10, 10, 8ish... very fast, low and intense, in combination with other lifts I'm usually in n out in half hour or so and I have been having some of the best leg days I've ever had! I can't do deadlifts at all though, I had a hernia operation last year and deadlifts cause a ton of pain :( sucks.

haha anyway, soz to hijack thread :p keep up the good work man, got any strategies to maintain the fast tomorrow?

I've never tried high-rep or low-rest squats. The 20 rep squat routine has always interested me though.

Diet soft drink will be my secret weapon to maintain the fast today :D

[Webber91]

I've never tried high-rep or low-rest squats. The 20 rep squat routine has always interested me though.

I owe my legs to 20 rep squats, no doubts about that.

Give it a go, I guarantee it'll take leg days to a whole new level for you.

[YeomenKek]

I owe my legs to 20 rep squats, no doubts about that.

Give it a go, I guarantee it'll take leg days to a whole new level for you.

I certainly will, most likely on the legs hypertrophy day at the end of the week.

What would you recommend I start on if my current max is 100kg (225) x 6? Or do I just do 100 and take long ass breaks between reps?

[Webber91]

I certainly will, most likely on the legs hypertrophy day at the end of the week.

What would you recommend I start on if my current max is 100kg (225) x 6? Or do I just do 100 and take long ass breaks between reps?

@All
Btw for future reference if you'd like to critique my diet/routine please feel free too (I welcome insight) but could you please do it via private messages or by calling me out in another thread. Thanks!!

I'd drop it to around 70kg then go for broke (after 3-4 heavy sets). You won't be able to use your 6 rep max for that many reps, regardless of how long the breaks you take are. Man, you're in for one hell of a shock lol

[Shazriki]

Remember to have a bucket ready for when the chunder bus rolls in.

[oats_addict]

I lol'd at rice story for you just to say you have changed your rice anyway.

Interested in experiment, even though I wouldn't be able to do IF, would get too hungry.

Good luck man, I'm on laynes power/hypertrophy too and I love it already after 2 weeks.
Interested in the 20 rep squat too. Might look into that for hypertrophy days also

[AlwaysTryin]

Come on man I'm expecting bi/tri-hourly updates :p

I'm curious to see how it goes lol

[YeomenKek]

I lol'd at rice story for you just to say you have changed your rice anyway.

Interested in experiment, even though I wouldn't be able to do IF, would get too hungry.

Good luck man, I'm on laynes power/hypertrophy too and I love it already after 2 weeks.
Interested in the 20 rep squat too. Might look into that for hypertrophy days also

Lol I spose IF just isn't for everyone :P

Good stuff on following the same routine, I've heard good things about it. The workouts are a bit too long for my liking lol but I am still enjoying it so far.


Come on man I'm expecting bi/tri-hourly updates :p

I'm curious to see how it goes lol

My computer has been on the fritz only just got it up and running lol

Here's updates on what happened today and yesterday !!


Day 4

Ok so it's Thursday and I just got back from my 46 hour fasted chest/arms routine!!! The Wednesday fast actually went easier than I expected. I didn't even have to smash sugar-free soft drink to do it - was just literally so tired I couldn't even be bothered to eat even if I wanted too.

Wednesday and today I've been doing forest restoration for the council (I'm a contractor) and it's been really, really intensive stuff! Working on cliff sides and hacking trees with machetes gets FKING tiring especially when you haven't eaten for 36 hrs lmfao. I'm not exactly sure whether this is a good or a bad thing - I suppose because it happened in the largest fasted stage of the week, it will be interesting to see the results. I bumped the calories up by 100 today to compensate anyways (didn't wanna over-compensate).


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

As I said, today was chest/arms. Wasn't really going for any maxes today, just learning the routine, but that's not to say I wasn't training with intensity. I took the majority of sets to failure and was surprisingly energetic this workout despite having not eaten since Tues.

Aimed for failure between 8-12 reps
Flat DBP - (30kg) 10, 8, (27.5kg) 8
BB Close-grip Bench - (40kg) 12, 10, 10
Hadn't done since high school. I stopped about 1 rep from failure or when I felt my form was getting too sloppy.
Incline DBP - (25kg) 8, (22.5kg) 8
A1 Preacher Curls - (20kg) 12, 12, 12
A2 Standing French Press - (20kg) 10, 12, 12
Defs moving these up next week. Never done french press before, so was a bit too hesitant on the first set - better safe than sorry I spose.
B1 Tri PD - (6r[estitance]) 9, (5r) 11, 10
B2 Cable Curls - (3r) 8, (2r) 12, 11
Subbed hammer curls for cable curls I cannot fking stand hammer curls feel like such a d*ckhead doing them.
Flat DB Flyes - (10kg) 12, (12kg) 12, (14kg) 8 (8C1F)
C1 Standing BB Curls - (20kg) 12, 12, 12
C2 BW Dips - 6, 6, 6 (4C2N)
Triceps dead by this point. Haven't done more than 4 sets/wk for arms for about 6 months now so this was a shock lmfao.
Will most likely be moving up on a lot of these lifts next week.

Afterthoughts:
Took fking ages, but great arm workout. Didn't so much feel the chest part, but I've never really felt hypertrophy workouts for chest - I'm much more susceptible to the heavy days.


Supplementation

Methylhexanine
Alright I've been pretty much having a constant steady dose of this over the past 2 days to give me energy while I'm working. Every hour or so would go and mix 10-20mg in a water bottle and wash it down. I had 8 scoops before this workout which again resulted in no high or crash, but like I said earlier, I did have a surprising amount of energy considering the circumstances.

Creatine
Forgot to take this on Wednesday (fuu) but will be having 2g before bed tonight (very shortly, gonna get about 12 hrs tonight I need to catch up).

Usual whey/waxy maize broscience concoction - cbf writing it out.


Diet

http://img848.imageshack.us/img848/7349/diet3.jpg

And only one picture tonight because I filled the rest with cereal which is boring to take pics of :) - http://forum.bodybuilding.com/showthread.php?p=663396191#post663396191


Song of the Day (for metalheads, inb4 flamed for not posting a metal song lololol)

d78ppB80Zfo

Edit: I also got a tick on my leg from working in the bush and I ripped it out with some tweezers but holey sh*t I think it bruised my leg or something cause the bite mark still hurts so much lmfao hopefully it doesn't affect Saturday.

[YeomenKek]

Day 5

Hey again, day 5 down! First back/trap/shoulders workout which I'll report was good!

I wanna start off by asking if there's any doctors here or someone in med school lol because that tick bite I got yesterday still really hurts and I don't know if I'm being a hypochondriac or if it's actually getting infected - http://img62.imageshack.us/img62/9199/img0390q.jpg

OK enough of that. Lets get stuck into it!


Routine

A1 DBP - (25kg) 10, 8, (22.5kg) 9
A2 Lateral Raise - (15kg) 10, 8, (12.5kg) 8
B1 One-Arm DB Row - (37.5kg) 10, 8, 8
B2 Arnold Press - (20kg) 5, 2, (17.5kg) 5
OK I had NEVER done these before and started a litttttle too confident lol. I was gonna exchange the 20s for 18s after the 1st set but some stupid motherf*cker thought he needed to hammer curl them with straps (srs)
C1 Wide-Grip Chins - 8, 6
C2 DB Shrugs - (40kg) 6, 6
Was meant to do wide-grip lat pulldown but another idiot was on the Lat PD. I just got straps today so wanted to try heavy shrugs. They went OK except I forgot they were 40s and picked them up with a rounded back so now my back really hurts fuuu.
D1 Close-grip Lateral Pulldown - (50kg) 10, 8
D2 DB Upright Row - (12.5kg) 8, (9kg) 10
OK I have no idea how to do upright rows. I did the first set with form I thought was right, then second set with a different form that felt I was hitting my traps more. Nfi what to do. Elbows up or down? Shoulders rolled forward or back? Confused as hell.

Afterthoughts:
Not as intense as the chest/arms workout, but that may have been because some of the exercises were a little different. Never done Arnold Presses or Upright DB Rows before so finding the right weight for those was really confusing.


Supplementation

Methylhexanine
10 scoops pre-workout. No extra energy or crash. That's equiv to 95mg btw according to the packet. I dunno what happened. I took only 4 scoops the first time I got this and got an insane amount of energy.

Creatine
Will try to remember to have 2g before bed lmao think I'll just put it in my PWO insulin spikezzz concoction.


Diet

http://img155.imageshack.us/img155/8784/diet4.jpg

Pics here: http://forum.bodybuilding.com/showthread.php?t=129976163&page=281#8430
No ice cream or cereal shotz soz


Song of the Day

Mi0t5mmoWgA

[Shazriki]

Strong lat raises dude. 15's are nasty business (at least for me they start hurting after the 2nd rep.. lol). Sorry to hear about the tick bite, I'm fortunate in that I've never had that experience but maybe you should consider ER if its still hurting?

[YeomenKek]

Strong lat raises dude. 15's are nasty business (at least for me they start hurting after the 2nd rep.. lol). Sorry to hear about the tick bite, I'm fortunate in that I've never had that experience but maybe you should consider ER if its still hurting?

Lol thanks brah I usually do 12s for 12 and that sh*t starts to burn like hell. On UD2.0 I was doing 15 rep to deplete glycogen then a second drop set for another 20-30 - fuuuuuuuuuuuu.

Idn about the bite man not sure if its diff in Aus but we generally don't go to the ER unless we have something serious like a broken shoulder or something unless you guys call ER what we would call GP? I might have to go to the GP if it's infected for some antibiotics but I'm not sure if I'm being a hypochondriac or not and it's just bruised.

[Shazriki]

Well I'm thinking of the English A&E (accident and emergency) which basically amount to walking into a waiting room and asking loudly "this hurts what do I do about it." Essentially it's a way for you to see a doctor for something non-life threatening but without an appointment.

[YeomenKek]

Well I'm thinking of the English A&E (accident and emergency) which basically amount to walking into a waiting room and asking loudly "this hurts what do I do about it." Essentially it's a way for you to see a doctor for something non-life threatening but without an appointment.

LOL wow sounds like a horrible place to work. I think I'll just make an appointment with my local GP to put my mind at east. If I go in with something I think is bad and it turns out to be nothing, she's usually kind enough to bulk bill it :)

[YeomenKek]

Day 6

First leg hypertrophy workout of the week - HOLEY FUUUUUUUUUUUUUUUUuuuuUUUUu--

Legit the most intense workout I have EVER done. Felt like throwing up afterward, sososososososo nauseous - what causes this, overall lactic acid build because the legs are such a large muscle group? We were so wrecked, couldn't even finish the workout. I'm gonna do 20 rep squats next week and compare the intensity - has a lot to live up too haha.


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Rest times were not listed in OP but we did them at 2 minutes for the first superset and 3 minutes for the triset.
A1 Leg Press - (120kg) 12, 12, 12, 10, 8
A2 Standing Calf Raise - (160kg) 12, 12, 12, 10, 8
B1 Leg Ext - (30kg) 8, (27.5kg) 8, (25kg) 8
B2 Seated Leg Curl - (17.5kg) 12, 10, 8
Not sure of the weight of the plates but I'm assuming 2.5kg each did resistance level of 7.
B3 Seated Calf Raise - (60kg) 12, 12, 12

Afterthoughts:
I f*cking hate this workout so much lmfao. Most intense thing I've ever done in the gym. Would take 2 hour depletion workout in a fasted, hypoglycemic state than do this. That said, I'm expecting some crazy results from this.


Supplementation

Methylhexanine
10 scoops (approx. 90mg) in 400mg caffeine - nothing. Think I'll only take this on this workout day lmfao so it actually has an affect.

Creatine
2g in the morning upon rising. I remember easier doing this idn why.

I usually don't list whey/waxy maize broscience mixture even if I take it but I didn't have it at all today. We trained at about midday and I didn't break the fast until about 7pm so no post-workout broscience today I'm afraid.


Diet

http://img24.imageshack.us/img24/7687/unledsl.png

Pic here: http://forum.bodybuilding.com/showthread.php?p=664566601#post664566601


End of the Week Awards

Sorest Muscle of the Week:
Forearms
Honorable mention: Posterior Delts

Favourite Food of the Week:
Rice
Honorable mention: Ice cream

Best Workout of the Week:
Hypertrophy Legs
Honorable mention: Lower body power

Worst Workout of the Week:
Hypertrophy Legs
Honorable mention: Back/traps/shoulders

Hot blonde chick working when I arrived count: 2


Song of the Day

jsUbTezKde4

[YeomenKek]

Day 7

This is me getting your attention. I had a really bad workout today and I don't know why if someone can read through the routine section and shed some light I'd be super happy.


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Flat DBP - (35kg) 8 (6C2A), 4 (3C1A), (32.5kg) 5, 4, 6
OK so I got a loss in strength on this one. Sets 1,3,4,5 are all the same as last week but I got 1 less rep on set 2 this week.
BB Row - (65kg) 6, 6, 6, 6, 6
+5kg from last week, same reps. Happy with this. Moving this up gradually with no maxing on sets (I want to keep my form good).
DBP - (30kg) 0, (25kg) 6, 5, 4, (22) 7
WHAT THE UNHOLEY FUK HAS HAPPENED TO MY DELTS. Last week I pushed 30kg out for 4 complete reps on my first set, then followed it up with another 4 sets of 28kg!!! On top of this, I usually use 25kg for HYPERTROPHY reps and I could only do strength reps AS WELL AS MOVE IT DOWN FOR THE LAST SET OMFG SO ANGRY/DISAPPOINTED :( I just don't have a clue. I stopped taking my Methylhexanine, could this be the problem?
High Pull/Ground Squat Machine/Some random as machine thing (did shrugs on this because I FORGOT MY STRAPS) - (60kg) 15, (80kg) 15, 15
2 minute rests, 3 sets. Was gonna go for some heavy BB shrugs because I just bought straps for this exact purpose but I LEFT THEM AT HOME like an IDIOT.

Afterthoughts:
W-T-F happened with DBP today :( :( 100% depressant right thar. Could it really be the lack of Methylhexanine? I was dosing it x3 what it was recommending and wasn't feeling sh*t so I just stopped so my tolerance for it could wind down. That is a LOT of strength to be losing just because I skipped 90mg of 1,3-d.
Could fking care less about BB row moving up considering chest and DBP went down.


Supplementation

Like I said, no more Methylhexanine because I thought I'd built up a tolerance. But maybe I should start smashing 90mg again if it means I'm gonna lose 4 reps on all my lifts grrrrrrrr

Creatine
2g pre-workout for a lil boost

NO broscience concoction post-workout for today either as my workout buddy had to work tonight so we went during the day (I don't like to break my fast until night). I had also already filled all my macros with epic pasta.


Diet

http://img146.imageshack.us/img146/7443/diet2.jpg

Pics are here (gotta check this one out) - http://forum.bodybuilding.com/showthread.php?t=129976163&page=293#8781


Song of the Day


DEPRESSING SONG FOR A DEPRESSING DAY OF UPPER BODY
3MhrizTYPSo
I WANT TO BELIEVE

[Joseph1990]

I have been going by what fitday calls "white rice cooked" for 7 months and has worked out for me.

[Webber91]

If you do 20 rep squats properly, I guarantee they will make that workout seem easy. You just need to find the right weight to do it on. Most people go too light and wonder why it wasn't that hard.

[YeomenKek]

Day 8

Yummmmmmmm just finished my huge feed after lower body power. Check out the pics I link in diet section, got some good shots of my pizzas :D


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Squats - (105kg) 5 (5C1F), 4 (4C1F), (100kg) 4 (4C1F), (95kg) 6 (6C), 4 (4C1F)
Hell yeah! Big increase in strength from last week! More reps per set on average, and with an extra 5kg on last week. Very happy !!!!
Romanian Deadlifts - (95kg) 6, (100kg) 6, 5, 5, 4
Moved up 10kg from last week!!! Straps really helped, grip strength was holding me back BIG time.
Seated Calf Raise - (60kg) 10, (80kg) 6, 6
Only 3 sets, same as last week. Gonna keep it at this amount as I like to do some abs this day :)
Dragon Flags - 6 (4C2N), 6 (1C5N), 6 (6N)
I got a vid! I think I only got the first rep right lmao - http://www.youtube.com/watch?v=xau2Hz1mpaQ Very hard stuff
Obliques - 10, 10, 10

Afterthoughts:
Super happy with today !!! Didn't take methylhexanine again and managed to get 2 new PBs, AWESOME! Not sure what happened yesterday. Just gonna ignore it and smash DBP next week.


Supplementation

Creatine
2g pre-workout

Took my usual broscience concoction today.


Diet

http://img846.imageshack.us/img846/3880/iet3.jpg
A little over today - OOPS! Guess will have to go a tad under on either thurs or fri.

Pics are here! - http://forum.bodybuilding.com/showthread.php?t=129976163&page=296#8859


Song of the Day


v9NYtvGQkjQ

[Shazriki]

Dragon flags make a man out of you. And dude those pizzas looked savage. Great macros on the base too.

[YeomenKek]

^ Thanks dude! Wish I could afford them every night, so filling and SO yummy!!
I'm hoping to be able to do 3 sets of 6 complete dragon flags eventually. I don't know whether it would be easier to progress with body weight exercises during a bulk or cut! It seems it'd be easier during a cut because you weigh less, but could be easier during a bulk because you're also gaining strength. Confused!!!

[Shazriki]

^ Thanks dude! Wish I could afford them every night, so filling and SO yummy!!
I'm hoping to be able to do 3 sets of 6 complete dragon flags eventually. I don't know whether it would be easier to progress with body weight exercises during a bulk or cut! It seems it'd be easier during a cut because you weigh less, but could be easier during a bulk because you're also gaining strength. Confused!!!

Had this exact same thought yesterday while doing chins. I want to get to BWx15 on my top set of chins before adding weight. Now, last week I nailed 12 like it was easy but yesterday was only able to get 10 on my top set. I think due to the nature of BW exercises (that is: they depend on your BW :P) gains will zig-zag quite a bit. Unlike just about any other exercise where you can control the amount of weight on the bar and progress in a very well-defined pattern.

[YeomenKek]

Yeah that definitely makes sense. I suppose the only way to progress is to stay consistent with them and keep doing them. I've heard body weight exercise gains are mostly neurological - your body just learning the movement and perfecting it more and more each time you do it.

[AlwaysTryin]

More updates man lol! How's the transformation etc.

[socaldelmar]

Yeah that definitely makes sense. I suppose the only way to progress is to stay consistent with them and keep doing them. I've heard body weight exercise gains are mostly neurological - your body just learning the movement and perfecting it more and more each time you do it.

This is what I have learned as well. Personally, I find my BW exercises go up as I cut, especially pull-ups and chins. After a cut, I am usually able to do around 20-25 BW pullups with perfect form. While I am bulking, I am lucky to get 15.

[YeomenKek]

More updates man lol! How's the transformation etc.

Lol it's only been 1.5 weeks, hard to update with a transformation that isn't there.

Here's the [little] progress I have made;

Start:
Weight: 69.2kg (152.4 lb)
Squat: 100kg x 6
Romanian Deadlift: 90kg x 6
Flat DBP: 35kg x 6
BB Row: 60kg x 6

Now:
Weight: 69.8kg (153.7 lb)
Squat: 105kg x 5
Romanian Deadlift: 100kg x 6
Flat DBP: 35kg x 7
BB Row: 65kg x 6

Weight gain seems steady so far, but like I said, only been a week. I was planning on taking a picture every week in the same pose to measure size gains, but decided that this might actually be a bad idea as it will be difficult to distinguish any such gains on a 7 day basis. Might do a fortnightly pic update in the same pose, meaning I'd post one this Sunday.

Not much to update with on an off-day, sorry. I'll do a pic update Sunday.

Oh, I know. Today's diet:

http://img850.imageshack.us/img850/8884/offday.jpg

[YeomenKek]

This is what I have learned as well. Personally, I find my BW exercises go up as I cut, especially pull-ups and chins. After a cut, I am usually able to do around 20-25 BW pullups with perfect form. While I am bulking, I am lucky to get 15.

Oh, that's interesting. I've never trained BW while on a bulk so I'll keep that in mind and not beat myself up too much if I can't progress in dragon flags.

[socaldelmar]

Oh, that's interesting. I've never trained BW while on a bulk so I'll keep that in mind and not beat myself up too much if I can't progress in dragon flags.

Yeah, no reason to beat yourself up over it, and I think you are being a little critical of yourself with the dragon flags, the first rep of course was great, but the others were not bad at all either. I see you getting there sooner than later.

[YeomenKek]

Yeah, no reason to beat yourself up over it, and I think you are being a little critical of yourself with the dragon flags, the first rep of course was great, but the others were not bad at all either. I see you getting there sooner than later.

Thanks, mate. I figure if I just stick to something like I have - 6 reps per set with 1 minute break - and fill the ones I can't make with negatives, I'll eventually be able to do full reps for all. Very big working progress, though, haha.

[YeomenKek]

Day 10

30kg dumbbell vs. iPhone 4 lol. Ok, continuing now..


Routine

(C = Complete, F = Failure, A = Assisted, N = Negative)
Attn Americans: My lifts are going to be in kilos because I am far too lazy to conver to lbs, sorry! If you're especially interested, multiply the weight in kg by 2.2 and it will give you the approx weight in lbs.

Flat DBP - (30kg) 12 (11C1A), 9 (8C1A) Good night sweet prince to iPhone here btw, 8
Big increase from last week, very happy with this exercise apart from you know what.
BB Close-grip Bench - (45kg) 12, 12, 10
+5kg from last week, moving it up gradually
Inc DBP - (26kg) 8, (24kg) 6 (5C1A), (22kg) 6
A1 Preacher Curls - (25kg) 12, (27.5kg) 12, (30kg) 15 (13C2A)
A2 French Press - (25kg) 10, 10, 10
French press feels awkward as f*ck dunno if I'm doing it right, kinda reluctant to move it up.
B1 TriPD - (6r[esistance]) 10, 10, 8
B2 Cable Curls - (3r[esistance]) 8, 8 (5C3N), 8 (3C5N)
Flat DB Flyes - (14kg) 12 (10C2N)
Only 1 set because I accidentally did 3 sets for Incline DBP instead of 2
C1 Standing BBC - (25kg) 11, 10, 9
C2 BW Dips - 6, 6, 6
Standing BBC last set was done to failure then got workout buddy to help me with negatives holding for 3 seconds to failure. Smashed my biceps, bro.

Afterthoughts:
Awesome workout, very intense on the last sets.


Supplementation

Creatine
2g pre-workout

Broscience concoction was consumed.


Diet

http://img23.imageshack.us/img23/1931/dddddfh.jpg

Pics are here; http://forum.bodybuilding.com/showthread.php?p=667565511&posted=1#post667565511


Song of the Day

wepAxJ6BN30

[zepplin92]

Interesting protocol...subbed!

[YeomenKek]

^ Thanks brah!

On a side note, every single f*cking gym in the area is closed for today and tomorrow so I cannot do my back/shoulder/traps or leg hypertrophy day because I am f*cking forced to celebrate a stupid f*cking holiday I could not honestly if given the strength of 10 thousand suns and the wrath of almighty Zues give a single, unsanctioned, infallible f*ck about. YES MAD AS ALL F*CKING HELL.

So, I don't know what to do regarding diet. Obviously I can't exactly fast until Monday. Eat at maintenance Thur/Fri/Sat/Sun? I'm thinking that'd be the best route. Mad as all f*cking hell.

[mannydawg]

^ Thanks brah!

On a side note, every single f*cking gym in the area is closed for today and tomorrow so I cannot do my back/shoulder/traps or leg hypertrophy day because I am f*cking forced to celebrate a stupid f*cking holiday I could not honestly if given the strength of 10 thousand suns and the wrath of almighty Zues give a single, unsanctioned, infallible f*ck about. YES MAD AS ALL F*CKING HELL.

So, I don't know what to do regarding diet. Obviously I can't exactly fast until Monday. Eat at maintenance Thur/Fri/Sat/Sun? I'm thinking that'd be the best route. Mad as all f*cking hell.

I say eat at maintainance and or do cardio those days.

[zepplin92]

^ Thanks brah!

On a side note, every single f*cking gym in the area is closed for today and tomorrow so I cannot do my back/shoulder/traps or leg hypertrophy day because I am f*cking forced to celebrate a stupid f*cking holiday I could not honestly if given the strength of 10 thousand suns and the wrath of almighty Zues give a single, unsanctioned, infallible f*ck about. YES MAD AS ALL F*CKING HELL.

So, I don't know what to do regarding diet. Obviously I can't exactly fast until Monday. Eat at maintenance Thur/Fri/Sat/Sun? I'm thinking that'd be the best route. Mad as all f*cking hell.

Jesus where do you live...if you can get a ride to passaic county in nj your in luck son.

[DTrulez616]

Oh man, I know the feeling even though its not as great as an Iphone. I lost my 160GB Ipod Classic doing DB Snatches.

[YeomenKek]

Jesus where do you live...if you can get a ride to passaic county in nj your in luck son.

I'm in Aus dude fuuuuu.


Oh man, I know the feeling even though its not as great as an Iphone. I lost my 160GB Ipod Classic doing DB Snatches.

Haha man it's not a good feeling no matter what you've smashed. I've lost many pens this way.

[Shazriki]

Dude, I have the same problem here. I live in Switzerland and it's not just the gyms today. It's the whole ****ing country that shuts down. I had to cram in my 3 workouts this week into 4 days. FUU full body routine.

[Webber91]

I got kicked out of a gym on the gold coast because I shattered a shaker bottle with 42kg dumbbells and stained 3/4 of the free weights area with aminos lol

You jelly I trained today? ;)

[YeomenKek]

GYM IS CLOSED AGAIN TODAY ARE YOU F*CKING KIDDING ME YES MAD I know it is ANZAC day and it's completely understandable if they are closed for the dawn service in the morning when they usually open at 4am, but come the f*ck on - closed the entire day? What a load of crap.


Dude, I have the same problem here. I live in Switzerland and it's not just the gyms today. It's the whole ****ing country that shuts down. I had to cram in my 3 workouts this week into 4 days. FUU full body routine.

Really starting to f*cking annoy me it seems this gym will use any excuse on the planet to close up for the day. If it wasn't so got damn cheap I'd be outta there in a flash.


I got kicked out of a gym on the gold coast because I shattered a shaker bottle with 42kg dumbbells and stained 3/4 of the free weights area with aminos lol

LMAO I would of paid to see that. Was it loud as all hell?


You jelly I trained today? ;)

FFFFFFFFFFFFFFUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU UUUUUUUUUUUUUUUUUUUUUUU--

[AlwaysTryin]

Gyms open everywhere here all weekend

I'm disappointed now, your fast plan is ruined!!!

[Webber91]

LMAO I would of paid to see that. Was it loud as all hell?

Wouldn't have a clue man, had my headphones in, but I'd assume it was otherwise it wouldn't have caused such a fuss lol

Where abouts in Aus are you? Most places around here were open after 1pm today, but gyms were open all weekend except for Good Friday.

[ooOninOoo]

I'm a nobody but still, I'm in :) Interesting approach you take, best of luck man

[YeomenKek]

Gyms open everywhere here all weekend

I'm disappointed now, your fast plan is ruined!!!

FUuuuuuu I know, not happy at all.


Wouldn't have a clue man, had my headphones in, but I'd assume it was otherwise it wouldn't have caused such a fuss lol

Where abouts in Aus are you? Most places around here were open after 1pm today, but gyms were open all weekend except for Good Friday.

In Brisbane, QLD. I just assumed the gym would be closed for dawn service and was planning to go regular time 6pm. I drove around at 4pm just to check after mum said she'd be surprised if they were open and sure enough they were closed - Zzz.

I'm 99% sure it's back to regular hours now. If not, I'm gonna start a f*cking nuclear meltdown.

A couple of log-related notes;

-Last night I think I was under minimum protein reqs for the day and maybe at a deficit - can't be too sure. I was 22 hrs fasted when I was surprised by my mate who's flown down from Darwin for a week for Easter (full-time Army). I haven't seen him for ages and needless to say, my fast was broken with 4 jugs of Toohey's Extra Dry - not a good idea btw. Came home very late and very drunk after a couple of hours and tried to muster what little left of functioning brain cells I had to think of protein foods to eat. I ended up making 2 sandwiches piled with low-fat cream cheese, low-fat mozzarella, pizza sauce and roast chicken - lmao. Also had a big scoop of ice cream with a scoop of whey. And mandatory drunken bowl of cereal. Honestly nfi where my calorie range is. TED beer is actually not that calorie dense, so the drinks on top of the food may have actually left me at a deficit or at maintenance. Either way, not ideal. But was so stoked to see my friend :)

-My routine is changing from the one listen in OP to the one Layne listed in his interview on SS.com - the link is here. (http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html) I'll be starting today with lower body power. Basically similar to what I'm doing, but just a little better spaced out (no more back/shoulders/traps after arms day). I thought I was doing the proper one Layne wrote himself, but turns out it was a rendition from some random on the forums (woops).

[YeomenKek]

Currently out front of gym which is closed again for the entire day (100% srs). On phone so cannot express rage. Imagine lots of large, bold text.

[YeomenKek]

Day 18

I'M FINALLY BACK YAYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYYY. Gym was open today WOOHOO!!!! Technically it was my off-day, but I was so fking keen to get back in there I went anyways. I plan to go Wed/Thur/Fri/Sat then return to normal on Sun.


Routine

As I said in a previous post, my routine has changed from the one in the OP. It's now the official one listed on SimplyShredded.com - http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

Today was Upper Power. Thurs (tomorrow) I plan on doing lower power, Fri being a modified upper hypertrophy day, and Sat being the leg hypertrophy day. The routine will be normal by next week.

I did not attempt to move up any lifts this week, just match the ones from previous workouts. I also didn't train to failure on any exercises, stopped 1-2 reps short.

BBR - (65kg) 5, 5, 5
BW Pull-ups - 9, (10kg) 4
Went too heavy, will use 5kg plate next week
BW Rack Chins - 10, (10kg) 8
Flat DBP - (35kg) 2, 5, 4
First set was weird. My left arm kept giving way at the elbow almost causing the DB to fall on my face. I didn't move it down because it didn't feel like it was too heavy, I think my form may have just been a bit off or something. The next 2 sets went without issue.
BW Dips - 6, 6
Not sure how to do these for chest. Is it any different from tricep dips? Nfi
DBP - (27.5kg) 6, (25kg) 6, 6
Preacher Curl - (35kg) 10, 10, 10
Skull Crushers - (30kg) 10, (32.5kg) 10, 10

Afterthoughts:
Definitely prefer this power workout than the other. Never been a fan of sets more than 3.


Supplementation

Creatine
2g before bed

Broscience concoction was consumed today.


Diet

Only ate around 3300-3500 kcal today because I have most definitely been at or slightly over maintenance these days off due to lack of self-control :( No binges I'm thankful to say, but been eating more than usual.
Will be returning back to normal on Sunday.
The pic says only around 3000 btw but I will have something sweet before bed like an Easter egg or something :)

http://img710.imageshack.us/img710/2898/flabbycuzzzzz.jpg

No pics today, too lazy. Wasn't anything special anyways.


Song of the Day

PdboZcFlpUg

[zstanton]

ilove that song!!!

[YeomenKek]

^ Lol I like the little tune at the start. The song is funny for the first min or so then I get pretty sick of it lol.


Day 19

I have somehow royally (and I mean royally) f*cked my shoulder badly. Everything was fine today until I went to move bed back and gave it a push with both arms. I suddenly felt an extremely sharp pain in my left lateral deltish area and now whenever I push, it comes back. I was simply washing up dishes and had to stop because the pressure on the cloth to clean the dishes was causing the pain in my shoulder. Hurts so sososo much. It's weird because pulling seems to be fine - I was able to Romanian Deadlift 100kg today for reps without the pain. But I wasn't able to lift the plates up onto the bar, and I couldn't use my left arm to turn the steering wheel on the drive to and from the gym. Whenever I'm holding something and lift my arm above shoulder height, the pain comes back. It's very very bad. I've had little injuries like this before and known they were nerve pinches that have gone away but this feels really bad - I'm going to go with my gut on this one and head to the physio tomorrow ASAP.

Unless the physio say somethin that scares the **** out of me, I might continue with back tomorrow because like I said, pulling movements don't seem to induce the sharp pain. Bad idea? Could use some advice. The gym has just re-opened, I don't want to be out because of an injury already!! :(


Routine

Lower power today.

Squat - (105kg) 5, 4, 3
BB Hack Squat - (60kg) 8, 8
First time doing this exercise, I'll be using the machine next time. I didn't know the gym had one and only found it after I'd used the BB.
Leg Ext - (30kg) 8, 7
Romanian Deads - (100kg) 6, 5, 5
Standing Leg Curl - (25kg) 8, 8
Seated Leg Curl - (80kg) 8, 6, 6

Afterthoughts:
Pretty similar to the one I was doing before. Looking forward to using hack squat machine next week tho.


Supplementation

Creatine
2g before bed

Broscience concoction was consumed today.


Diet

http://img218.imageshack.us/img218/3606/stufff.jpg

Pics: http://forum.bodybuilding.com/showthread.php?p=671845161&posted=1#post671845161


Song of the Day

lNJPGDOin2g

I'll update when I get back from the physio tomorrow :(

[spicyprice]

Rut row. That sounds like it could be a rotator cuff tear :(

Hope you feel better

[YeomenKek]

Rut row. That sounds like it could be a rotator cuff tear :(

Hope you feel better

Thanks.

Just got back from physio, possible ligament tear in AC joint. Not allowed to do any upper body (she said lower is fine, no deadlifts though). I have a few healing exercises to do in the mean time and I've been booked for a check-up in a week to see if things have got any better & if not, I'll be needing some X-rays.

:(

[banginator]

your diet looks good and i love baked beans!

[YeomenKek]

Sorry for lack of updates. I did go through with the leg hypertrophy day but didn't post about it because I've been wallowing in self pity like a phaggot. My shoulder is still very sore, and not being able to do upper body is playing tricks on my mind making me think I've gained about 10kg of fat in the last week - lol. I go back to the physio tomorrow and find out whether I'll need X-rays (my guess is yes because it's still hurting) and then we go from there.

I'll update tonight with lower body, and won't be eating tomorrow to create a calorie sink for the remainder of the week.

On a side note, I'm also going to be training for aerobic endurance as I need to improve my fitness in order to pass the ADF special forces minimum requirements (applying for Commando position). Requirements are;

-30 push-ups in 2 minutes. Quite easy, can do this in about 30-45 sec.
-60 sit-ups. Easy as hell, wrists start on quads and only need to finish on top of knees.
-Beep test (20m shuttle run) score of 10.1. This is extremely difficult and I'm having a lot of trouble with this. I tried the beep test yesterday for the first time in years - keep in mind I've done about 120 minutes total cardio since I began going to the gym in Nov. 2009 - and got a 6.3 :(

If anyone has any suggestions on how to bring up my score I'd like to know. I dunno if I should do the beep test every day, or once a week, or whatever. Really know nothing about aerobic fitness. Can you even gain it on a surplus? Lol.

[Shazriki]

Lol, the beauty of cardio is that improving in it is almost completely independent of nutrition. While I was training for a half marathon last year I was routinely getting wasted every weekend (yes, srs). This was a shame because I could have really dialled in on some serious fat loss in this period, but alas I was on the seefood diet (didn't know what I do now). The key to improving in cardio is to just do more of it. Try doing a combination of sprint training and longer endurance style sessions (5k or more) since the bleep test starts off slow but basically becomes HIIT without the low intensity interval :p

[YeomenKek]

^ Repped, thanks!


Day 24

Hey, all. I've decided to post a progress pic today considering I said I'd do it last week but never really got around to it. Here goes...

http://img62.imageshack.us/img62/4862/comparisonb.jpg

I was 69kg in the first pic and now I'm 72kg but it doesn't look like I've gained any weight lmao. I supposed 24 days isn't really enough time and given the circumstances.

Anyways, physio tomorrow to check up on my shoulder which is still very sore. May need xrays or just more time to heal (no upper body for even longer). I feel really slack on upper body days because I can't do anything :(


Routine

Did lower power

Hack Squat - (80kg) 5, 4, 3
Going ATG on these. Usually start off with 3 sets of heavy squats followed by hack squats but the cage was taken by some assho*e and his hot gf.
Squats - (100kg) 3, (90kg) 6
Leg Ext - (30kg) 10, 8
New PB
1.1km light run - Usually do heavy romanian deadlifts here but thought I'd better not because of the shoulder. Figured whats one day of missing out when I could potentially just further the injury.
Standing Leg Curl - (30kg) 8, 6
A1 Standing Calf Raise - (160kg) 10, 10, 10
A2 Seated Calf Raise - (60kg) 8, 9

Afterthoughts:
I love ATG hack squats, miss by Rom DLs though :(


Supplementation

Creatine
2g before bed

Broscience concoction was consumed today.


Diet

http://img825.imageshack.us/img825/8069/dietw.jpg

Pics: http://forum.bodybuilding.com/showthread.php?t=134083171&page=14#418

Ate a little less than scheduled ~3700 kcal as I didn't go to the gym yesterday for upper body and most likely won't be doing it Thursday, either.


Song of the Day

9p13tdjpoTw

[Shazriki]

Well dude, you may be in a sh!t place with your shoulder and everything, but now is the perfect opportunity to work on that endurance. I hear Australia is a beautiful country, go out and see it :D Get some proper running shoes unless you enjoy the sensation of someone ramming a screwdriver through your knees.

[braggable]

Bro, sorry to hear about the injury. Your progress pics look great!

[coals]

Subbed, In!

I'm mirin' ability to break pr's 46 hours fasted :) Strong everything. Btw I like your C/N/F system , may adopt it on my log. That blows about your injury! My shoulders have been acting up and it's making me scard to continue , I may have to go back to exclusively DB pressing. I heard aleve was awesome, I'm gonna get some. Will report back.

[YeomenKek]

Well dude, you may be in a sh!t place with your shoulder and everything, but now is the perfect opportunity to work on that endurance. I hear Australia is a beautiful country, go out and see it :D Get some proper running shoes unless you enjoy the sensation of someone ramming a screwdriver through your knees.

LOL thankfully mum bought me some proper running shoes when she saw me doing laps around the block in these

http://cn1.kaboodle.com/hi/img/2/0/0/152/5/AAAAApnWeXUAAAAAAVJTuA.jpg?v=1222358177000


Bro, sorry to hear about the injury. Your progress pics look great!

Thanks dude! I can't see a difference, but I guess that's a good thing at the same time bad. Means I've gone up 3kg without notable fat gain, lol (at least to me).


Subbed, In!

I'm mirin' ability to break pr's 46 hours fasted :) Strong everything. Btw I like your C/N/F system , may adopt it on my log. That blows about your injury! My shoulders have been acting up and it's making me scard to continue , I may have to go back to exclusively DB pressing. I heard aleve was awesome, I'm gonna get some. Will report back.

Thanks brah! Quick question, what's C/N/F? :) I just googled Aleve, not sure if we have in Australia. Interested to know how it turns out for you, though!

I have an update about my shoulder! Went back to the physio today, and she poked around for a bit and it became apparent it's still quite sore. It's really quite irritating because she will do all this stuff that should lead me to agony but I feel absolutely nothing, and when everything seems good & fine I try to load a 20kg plate up on the bar for some squats and searing pain strikes my AC joint - she eventually did hit a sensitive tendon, though.

Treatment is another week of absolutely NO upper body resistance. I admitted to her I had been loading plates, doing body weight push-ups, etc. she told me to GTFO and leave it alone or I could seriously f*ck it up - I'm gonna take her advice, too. On a side note, after telling me I would have to go another week with no upper body, she asked "Hopefully it shouldn't affect your gains - you're not a professional body builder, are you?" As ludicrous as the question was, it made me feel so good lol (I had my shirt off at the time).

As for today, it's an off-day, so I have no routine to post. I did however just get back from a run around the block. My previous best was 3 laps and by the end of it I was wrecked. I just did 5 laps with NO asthma attacks AND I just calculated on google maps & it totalled 3.8km !!!!! I'm seriously over the moon, haha. Never in my life thought I'd be able to run that far without dying!! This is at 23 hours fasted, too. According to my HR, I burned 443 kcal and elapsed 31 min (included warm-up/cool-down stretching). I wasn't going for speed really, more so endurance. The ADF website suggests a light 1.5km run every 2 days and I guess I overshot a bit!

Tomorrow WOULD be chest/arms hypertrophy, but unfortunately that's a big no-no for me :(

THAT reminds me, I'm actually going to eat tonight (albeit, at a deficit) because I just remembered I won't be working out tomorrow.

[YeomenKek]

Hey guys! It's the beginning of a new week. The 3rd week of no upper body has just passed and I've been smashing the anti-inflammatory's as well as icing it non-stop in order to get it healed ASAP.

I think it's paid off, as I'm experiencing no pain whatsoever today (although I've burnt my skin pretty bad with the ice packs, oops) and have full range of movement of my shoulder with no dramas. I'm extremely eager to get back in the gym, I'm wondering if today I should give upper body an attempt but with low, low weight (50% of regular).

Opinions/insight? I've posted the issue in the injury/recovery section of the forum but unfortunately it moves a little bit too slowly and I've yet to receive a response for some guidance. Last week I did a light arms day (no chest, back or shoulders, however. And only about 8 sets total for biceps/triceps) and experienced no problems with shoulder during the exercises or the following days. I really, really wanna get this thing underway again but at the same time don't wanna screw my shoulder up by doing it too early. I feel like I've put on about 50 lbs of fat since I haven't been able to do upper body!

[YeomenKek]

I just got back from my upper body power routine. I did 50-60% of the weight I used to do with very slow and controlled movements. Some of the exercises I didn't perform a full ROM just to be on the safe side - flat DBP I stopped further above the chest than usual, same for incline DBP, and on pull-ups I didn't sink all the way down to the bottom of the movement. I'm extremely happy to report no injuries! I'm still going to take it slow and keep all upper body movements to 60% max until next week when I'll bump it up to 80% and then finally to 100% in 2 weeks time.

I'll start the log up properly when that happens.

[Shazriki]

I just got back from my upper body power routine. I did 50-60% of the weight I used to do with very slow and controlled movements. Some of the exercises I didn't perform a full ROM just to be on the safe side - flat DBP I stopped further above the chest than usual, same for incline DBP, and on pull-ups I didn't sink all the way down to the bottom of the movement. I'm extremely happy to report no injuries! I'm still going to take it slow and keep all upper body movements to 60% max until next week when I'll bump it up to 80% and then finally to 100% in 2 weeks time.

I'll start the log up properly when that happens.

Good to see the shoulder is back in action. How have you been eating lately with the gym breaks? Still doing the ADF or is that on hold until you can get into proper gym routine again?

[YeomenKek]

Good to see the shoulder is back in action. How have you been eating lately with the gym breaks? Still doing the ADF or is that on hold until you can get into proper gym routine again?

Thanks!

ADF is on hold until I'm back into it. I've just been keeping a steady surplus rather than attempting to partition nutrients on upper body day when there's no new [potential] muscle to partition too! It's probably also important to note that I haven't been counting calories as accurately as in the past, I've just been estimating. I'll also be cheating a bit this week as it will be my birthday in less than 3 hours !!

I'm also running 2-4km 7 days a week now so when I am back in action, my calorie intake will be slightly higher than 3700 on days I do eat - looking forward to it!!

I did manage to move my squat up to 107.5kg since the injury, I'm gonna go for 110kg tomorrow night. I think my legs have grown considerably. Last week I did 20 rep squats on Tues, max effort power on Thur, and more 20 rep squats on Sat - absolutely killed!!! I've also been running 1.5km in place of Romanian Deadlifts during leg days which is pretty bloody difficult after a couple of sets of heavy squats haha.

Me and my partner are a huge fan of 20 rep squats btw, glad you and Webber suggested them! I started off with 70kg the first time I did them but they were a little easy so I did 75kg the next time - boy that 5kg made a huge difference, lmao. I think I'll replace the leg hypertrophy day with 20 rep squats every second week - it's one hell of a program !

Edit: Just remembered I weighed in this morning at 71.8kg. 5 weeks ago I was 69kg.
So that's a 2.8kg (6.2 lb) gain in 5 weeks - uh oh! Might have fulked a bit when I was out with the bad shoulder. Looking forward to the cut lol.

[brendbro]

Thanks!

ADF is on hold until I'm back into it. I've just been keeping a steady surplus rather than attempting to partition nutrients on upper body day when there's no new [potential] muscle to partition too! It's probably also important to note that I haven't been counting calories as accurately as in the past, I've just been estimating. I'll also be cheating a bit this week as it will be my birthday in less than 3 hours !!

I'm also running 2-4km 7 days a week now so when I am back in action, my calorie intake will be slightly higher than 3700 on days I do eat - looking forward to it!!

I did manage to move my squat up to 107.5kg since the injury, I'm gonna go for 110kg tomorrow night. I think my legs have grown considerably. Last week I did 20 rep squats on Tues, max effort power on Thur, and more 20 rep squats on Sat - absolutely killed!!! I've also been running 1.5km in place of Romanian Deadlifts during leg days which is pretty bloody difficult after a couple of sets of heavy squats haha.

Me and my partner are a huge fan of 20 rep squats btw, glad you and Webber suggested them! I started off with 70kg the first time I did them but they were a little easy so I did 75kg the next time - boy that 5kg made a huge difference, lmao. I think I'll replace the leg hypertrophy day with 20 rep squats every second week - it's one hell of a program !

Edit: Just remembered I weighed in this morning at 71.8kg. 5 weeks ago I was 69kg.
So that's a 2.8kg (6.2 lb) gain in 5 weeks - uh oh! Might have fulked a bit when I was out with the bad shoulder. Looking forward to the cut lol.

glad to hear things are getting better with the shoulder, just remember to take it slow. my bro had a shoulder injury last year that put him out for 6+ months, he's only just returning to the gym now.

on another note, how is it doing squats 3 times a week? must be painful lol, they are definetely my fav exercise but my legs are always so bloody sore afterwards for practically the entire week. cannot wait to start building them up again (cutting atm)

P.s Happy bday mate (in a little over an hour) :p

[YeomenKek]

glad to hear things are getting better with the shoulder, just remember to take it slow. my bro had a shoulder injury last year that put him out for 6+ months, he's only just returning to the gym now.

on another note, how is it doing squats 3 times a week? must be painful lol, they are definetely my fav exercise but my legs are always so bloody sore afterwards for practically the entire week. cannot wait to start building them up again (cutting atm)

P.s Happy bday mate (in a little over an hour) :p

Thanks brah! Sorry to hear about your brother, I hope he gets back into it drama-free.

Squatting x3/wk ain't that bad tbh, it's the running on top of it that's killing me. It's the pain of lactic acid build up or my legs/feet just going numb before I'm actually puffed that stops me early.

I've been training legs a minimum x2/wk for a while, though, so maybe that gave me a bit of a head start with the increased volume. I'm also eating my fair share of kcal too, definitely not something I'd do on a cut :)

[Shazriki]

Have an awesome birthday mate! But I didn't recommend the widowmaker squats to you, pretty sure that was exclusively webber :p I squat 3x week SS-style, a widowmaker would absolutely destroy me unless I did it during the last workout of the week!

[YeomenKek]

Here's some leg pics from the 3 weeks I had off upper body to make up for the lack of updates !

Hamstring to quad ratio is a bit off. Wish my quads would grow more !!! They have gotten larger since my first pic though.

Double quad
http://imageshack.us/m/15/8227/img1275rc.jpg

Quad
http://imageshack.us/m/88/4067/img1274rd.jpg

Hammy
http://imageshack.us/m/62/5281/img1273t.jpg

Wish I had some upper to show you :(

[Webber91]

Keep smashing those legs hard mate. They will grow, you just gotta punish them! Notable improvements in your quads, especially your vastus lateralis (outer quad).

My hamstring:quad is way off too, my quads are like triple my hammies. Don't worry about it, there's no need to think about these little things at this point. Just be concerned with more size EVERYWHERE :)


Have an awesome birthday mate! But I didn't recommend the widowmaker squats to you, pretty sure that was exclusively webber :p I squat 3x week SS-style, a widowmaker would absolutely destroy me unless I did it during the last workout of the week!

;)

Hate to love 'em bro. Try doing 2 sets each week after 3 sets of heavy squats, then 5 more exercises and 30 more sets LOL.

[YeomenKek]

^ Thanks bro! I'd really like to achieve that tear drop look in my legs once I've finished my cut after this bulk. I'm lovin' the widowmakers - do you think adding them every second week instead of the leg hypertrophy day Layne outlines in his routine would be a good mix-up for my legs? Or would it be better to replace a heavy day with them? I'd like to keep doing them at least a couple of times a month.

[Webber91]

^ Thanks bro! I'd really like to achieve that tear drop look in my legs once I've finished my cut after this bulk. I'm lovin' the widowmakers - do you think adding them every second week instead of the leg hypertrophy day Layne outlines in his routine would be a good mix-up for my legs? Or would it be better to replace a heavy day with them? I'd like to keep doing them at least a couple of times a month.

I don't agree with much of the PHAT program so I can't really give an unbiased answer man, but I would include them in your "leg hypertrophy" day. Probably wouldn't be best to "replace" a heavy day with them, but you could cut out your final set of squats on your heavy day and add them in there.

If you like them (and you're obviously responding to them) then there's no reason that you can't make them a staple in your routine each week bro! :)

[YeomenKek]

^ Very true, mate, I might replace them with the speed squats suggested on the leg hypertrophy day. I'd like to keep the last set of my heavy day squats, I've recently tried the pyramid approach where the first 2 sets are only moderate intensity followed by max effort on the last set - has pushed my squat up 5kg in the last 3 weeks so can't complain !

I'll rep when I can, pretty sure you're on spread from saying something I approved of about kangaroo meat haha.

[YeomenKek]

Day 43

I forgot to update last night when I got back, so just pretend this is last night.

My shoulder is back in action so I'm ready to get this bad boy underway again! Last night I did upper body power, started off with 80% weights like I planned too, but my shoulder felt so good I did 100% of what I was previously doing for my last set - no problems, and surprisingly, I felt really strong!

For the last 2 weeks I've literally been eating the same thing every day - blade steak, half cup brown rice dry, quarter pumpkin, green beans & 1kg yogurt. This is the single best daily diet in the world, lmao. Can't see myself every getting sick of it. Anyways I thought it would be around maintenance or slightly above, but after calculating it last night, it turns out it's only around 1600-1700 kcal - oops, those filling veggies & low-fat yogurt deceived me.

So time to jump back on the calorie-dense foods - cereal, bacon, ice cream, bacon, bacon, bacon, peanut butter, chocolate, bacon. Looking forward too it !!


Routine

Upper body power today. Like I said, just tried 80% weight for the first couple of sets then decided to give 100% a go. No pain at all, yay!

@Webber
Last week my partner and I did all 3 hypertrophy days in similar training style to that in your log - 20 sec rest, high intensity, failure all sets. Absolutely brutal lmao. Needless to say, I think I'll keep it up, because those were some of the best workouts I've ever had. Leg day was best/worst workout I've ever done in my life - lol. My partner is also a fan, but f*cking hates the 20 rep squats on leg day - understandable lmao.

Anyways, here's what got done last night;

One-arm DBR - (35kg) - 10, 10, 10
Was meant to do BBR but some assh0le took the squat rack
BW Pull-ups - 6, 6
Admittedly I'm stopping well before failure on these, but I don't want to risk opening my shoulder injury again. Trying to do them as controlled as possible keeping my scaps squeezed.
BW Rack Chins - 12, 6 (20 sec rest)
Flat DBP - (30kg) 5, 5, (32.5kg) 5
Very easy, felt strong as f*ck doing these.
Incline DBP - (20kg) 10, 10 (45 sec rest)
I'm replacing these with BW dips. Don't wanna risk another shoulder injury. I did go light on these though, as incline puts a bit of stress on the delts. I will gradually move these up.
DBP - (20kg) 5, (22.5kg) 5, (25kg) 5
Felt strong as hell, could have easily pushed up the 27.5s or maybe even 30s but probably not a good idea.
Preacher Curl - (32.5kg) 15, (37.5kg) 6, 6
New PB! +2.5kg
Skull Crushers - (30kg) 20, (32.5kg) 14, (37.5kg) 6
New PB! +5kg

Afterthoughts:
Felt so god damn strong today with tricep movements! I really, really wanted to go for PBs on chest/shoulder but I'm worried about jumping the gun and messing myself up again. Can't wait till I can give it all I got!


Supplementation

Creatine
2g before bed

My broscience concoction has officially died as I have run out of whey and don't have enough money to buy anymore, lmao. It is a sad day for scientists everywhere. I'm sure many were looking forward to my uncontrolled, half-arsed sh*tty experiment.


Diet

http://imageshack.us/m/15/5406/turkishdelightomnomnom.jpg

No pics, sorry!


Song of the Day

22AvQEZ7Eh8

Lower body power tonight, my squat has moved up 5kg since injuring my shoulder :)

[Webber91]

@Webber
Last week my partner and I did all 3 hypertrophy days in similar training style to that in your log - 20 sec rest, high intensity, failure all sets. Absolutely brutal lmao. Needless to say, I think I'll keep it up, because those were some of the best workouts I've ever had. Leg day was best/worst workout I've ever done in my life - lol. My partner is also a fan, but f*cking hates the 20 rep squats on leg day - understandable lmao.

You'll learn to love it mate! I think I've felt like dying every day for the past 5 months, it's a usual feeling now lol

Not gonna lie, I feel for your partner. I have such a love/hate relationship with high rep squats. They're kinda like my ex girlfriend...they make me feel like sh*t all the time, I shudder when I think about them, they're the hardest part of my week and as much as I can't stand them...I still do them.

wut.

[YeomenKek]

You'll learn to love it mate! I think I've felt like dying every day for the past 5 months, it's a usual feeling now lol

Not gonna lie, I feel for your partner. I have such a love/hate relationship with high rep squats. They're kinda like my ex girlfriend...they make me feel like sh*t all the time, I shudder when I think about them, they're the hardest part of my week and as much as I can't stand them...I still do them.

wut.

LMAO best darn analogy I've heard in a long time. Gjdm.


Day 44

Lower body power DONE. Been looking forward to the gym all day, so excited to have the log back up !!


Routine

PB galore today!

Squat - (100kg) 5, 5, (110kg) 5
New PB! +1 rep
I only got 4 reps last week and really struggled on the last. Decided to keep the weight the same and try to get one more rep, I pushed out 5 easily! Kind of disappointed - could have got 112.5kg for sure!
Hacks - (80kg) 6, (70kg) 8
New PB! +3 reps first set
Leg Ext - (60kg) 12, 10
New PB! +2 reps both sets
I think I've been counting my leg extensions wrong this whole time... I thought each plate was 2.5kg, but I'm pretty sure they are 5kg and I'm doing 12. Does this sound right?
Romanian Deadlift - (100kg) 8, 8, 8
New PB! +3 reps first two sets, +4 last set!
Seated Leg Curl - (40kg) 8, 6
New PB! Didn't have to drop 2nd set to 35kg this time
A1 Standing Calf Raise - (160kg) 15, 12
New PB! +2 reps 2nd set
A2 Seated Calf Raise - (60kg) 10, 8
New PB! +2 reps 2nd set
Obliques - 20, 10, 8 (20 sec rests)
Decline Crunches /w 5kg plate - 16, 6, 5 (20 sec rests)

Afterthoughts:
7 new PBs - wasn't lying when I said I feel strong fukc lately!


Supplementation

Creatine
2g before bed

I have also started taking a multi + fish oil for the first time. 1 x multi/day and 4 x 1g fish oil tabs.


Diet

http://desmond.yfrog.com/Himg833/scaled.php?tn=0&server=833&filename=fuuuc.jpg&xsize=640&ysize=640

No pics again, realised I forgot to take them when I had already finished my big meal.

I'm turning into a b*tch - currently sitting here bloated as all hell and I still have my two cans of red kidney beans to eat. Gonna be up for a while, lmao. I might just smash some ice cream or something calorie dense if I can find it in the house.


Song of the Day

kspPE9E1yGM

[Shazriki]

LOL do not try and eat those kidney beans straight out of the tin. Serious go simmer them in some chicken broth or something.

Great work on the workouts though!

[Webber91]

Mind=blown @ justin beiber & slipknot.

[YeomenKek]

LOL do not try and eat those kidney beans straight out of the tin. Serious go simmer them in some chicken broth or something.

Great work on the workouts though!

It was too late my mum was asleep couldn't cook :( I just ended up waiting an hour then had a sh*tload of cereal lmfao.


Mind=blown @ justin beiber & slipknot.

It's actually quite catchy, lol.


Day 44

Well I've got some bad news, I may have to stop the whole-day fasts altogether :( I'm back on acne medication (Accutane) to get my face cleared up nice n proper. I don't have bad acne, but it did come back slightly on my cheeks for a week or so and my dermo said one more cycle of Accutane should kill it off forever, so I'm on a low-dosage for the next 4 months.

The problem is I cannot take the tablets without food or I can develop stomach ulcers. I told him about the fasting and surprisingly he didn't bite my head off, but he said I do have to have food with them. So I'm thinking of eating on off-days but taking the LeanGains approach and eating a deficit.

Still really sucks though because I and I'm sure some others were really interested to see the results :(
I still plan on making some though.


Routine

Back/shoulder hypertrophy
Took a page out of Webber's book and aimed for high intensity explosiveness with low-rest times.

All 20 sec rests
Speed Sets Barbell Row - (40kg) 3, 3, 3, 3, 3, 3
Racks - 20, 8, 5
Seated Cable Row - (40kg) 20, 8, 5
One-arm DB Row - (30kg) 20, 8
CG Lat-Pulldown - (40kg) 18, 5
Seated DBP - (20kg) 18, 5, 2
Lateral Raise - (10kg) 15, 5
DB Shrugs - (22kg) 20, 12, 9

Afterthoughts:
Good workout, but definitely one of the easier hypertrophy days. Tomorrow I got 20 rep squats followed by 22 sets of f*cking torture. Looking forward to it!

Also my partner got a shooting sharp pain in his left shoulder while doing lateral raises... UH OH !!!!!!!


Supplementation

2g Creatine
1 x Multi-vitamin
4g Fish Oil
20mg Accutane (lulz)


Diet

http://imageshack.us/m/198/1205/strongg.jpg

Well no pics again because I was too damn lazy to go get my phone when I sat down in front of my rice, porterhouse steak, green beans & kidney beans. It was damn delicious, too.

And I'm only just realising how f*cking horrible today's diet looks with the lack of vegetables, lmfao. I forgot to add in the green beans and I was too low on dosh to get my daily dose of pumpkin :(


Song of the Day

(Don't turn it up at the start)
f_ipztvMsIY

[Christiffer]

How is your shoulder doing. 100% yet? And what did they diagnose it as. Sounds alot like mine only I was out for 3.5 months. How long were you out for? Also how high are you going on lateral raises?

[YeomenKek]

How is your shoulder doing. 100% yet? And what did they diagnose it as. Sounds alot like mine only I was out for 3.5 months. How long were you out for? Also how high are you going on lateral raises?

Shoulder feels 100% in the gym. Able to max effort seated DBP, lateral raises, etc. but oddly some movements like raising my arm just feel a bit tender - no pain, but doesn't feel normal like my right shoulder.

I never ended up getting the MRI, so it was never really diagnosed. I had my physio telling me it was a possible labrum tear that could result in surgery, while my GP told me it was a minor RC tear and should heal in 4-6 weeks. Was out for 3 weeks completely, and began upper body again on the 4th week at 60% weight - so I think my GP gave the correct diagnosis.

Do you mean how much I'm lifting on lateral raises, or how high I'm physically going? I assume you mean the latter; I raise to a 90 degree angle, meaning my elbow doesn't go above shoulder height. I mimic the same movement Dorian instructs in this (http://www.bodybuilding.com/fun/dorian-yates-blood-guts-4.htm) video - the man's form is impeccable & he's a strong advocate of injury prevention, so I have no doubts.

Sounds like yours was a lot worse than mine. How did you injure it again? Do you think lateral raise height was related? I did appreciate your post in the other thread, about how you were out for several months but experienced minimal muscle loss - made me feel a whole lot better about the thing. It was the first time I've gone more than 7 days without lifting since I was a fatty.

[Christiffer]

Shoulder feels 100% in the gym. Able to max effort seated DBP, lateral raises, etc. but oddly some movements like raising my arm just feel a bit tender - no pain, but doesn't feel normal like my right shoulder.

I never ended up getting the MRI, so it was never really diagnosed. I had my physio telling me it was a possible labrum tear that could result in surgery, while my GP told me it was a minor RC tear and should heal in 4-6 weeks. Was out for 3 weeks completely, and began upper body again on the 4th week at 60% weight - so I think my GP gave the correct diagnosis.

Do you mean how much I'm lifting on lateral raises, or how high I'm physically going? I assume you mean the latter; I raise to a 90 degree angle, meaning my elbow doesn't go above shoulder height. I mimic the same movement Dorian instructs in this (http://www.bodybuilding.com/fun/dorian-yates-blood-guts-4.htm) video - the man's form is impeccable & he's a strong advocate of injury prevention, so I have no doubts.

Sounds like yours was a lot worse than mine. How did you injure it again? Do you think lateral raise height was related? I did appreciate your post in the other thread, about how you were out for several months but experienced minimal muscle loss - made me feel a whole lot better about the thing. It was the first time I've gone more than 7 days without lifting since I was a fatty.

Didn't watch the vid because I'm on my phone but I'm assuming it's from the blood and guts series. Yea his form is great and always advocates good form. I've been going just under 90 degrees just to be safe. I'm not really sure exactly how I injured it or what it was. At the time I was doing combat hapkido 1 on 1 sessions so I was being thrown around And locked out alot. Was also working full time cleaning so I was constantly using it. earlier the week i injured it I was having forearm and elbow pain(tendonitis) while I was at hapkido. I was at the gym doing shoulders and I didn't have a spot and was going for 185 on barbell press. But the bar is always a little behind you so you have to pull it overhead and I couldn't get the weight up. So I felt a little pain but I worked through it. Came in on Monday to do chest and my elbow was hurting during presses so I kept it light and worked through it again(had pain running from my shoulder down through my elbow and forearm). Ended up taking that week off but when I came back to the gym it was still there. My ortho diagnosed it as an impingement and tennis elbow. Ended up just going to pt for my shoulder but they said it wasn't an impingement because I still had good range of motion. We worked on rc excersises and built up to doing pushups, tri pushdowns and various excersises. Then I started back in my routine about 50% on my last week of pt and was ok(a little pain still but not bad). I've been slowly building up From there(all lifts are back except chest and shoulders which is like 80-90% of what I was doing) now rc excersises are staples in my routine. Sry for the long @as wall of txt lol.

[YeomenKek]

Didn't watch the vid because I'm on my phone but I'm assuming it's from the blood and guts series. Yea his form is great and always advocates good form. I've been going just under 90 degrees just to be safe. I'm not really sure exactly how I injured it or what it was. At the time I was doing combat hapkido 1 on 1 sessions so I was being thrown around And locked out alot. Was also working full time cleaning so I was constantly using it. earlier the week i injured it I was having forearm and elbow pain(tendonitis) while I was at hapkido. I was at the gym doing shoulders and I didn't have a spot and was going for 185 on barbell press. But the bar is always a little behind you so you have to pull it overhead and I couldn't get the weight up. So I felt a little pain but I worked through it. Came in on Monday to do chest and my elbow was hurting during presses so I kept it light and worked through it again(had pain running from my shoulder down through my elbow and forearm). Ended up taking that week off but when I came back to the gym it was still there. My ortho diagnosed it as an impingement and tennis elbow. Ended up just going to pt for my shoulder but they said it wasn't an impingement because I still had good range of motion. We worked on rc excersises and built up to doing pushups, tri pushdowns and various excersises. Then I started back in my routine about 50% on my last week of pt and was ok(a little pain still but not bad). I've been slowly building up From there(all lifts are back except chest and shoulders which is like 80-90% of what I was doing) now rc excersises are staples in my routine. Sry for the long @as wall of txt lol.

Yeah it was blood & guts series. Can't say I've had good results with the routine, but I like his form & training intensity.

Did you end up finding out what the shoulder injury was? You said you were diagnosed with impingement but your PT said otherwise - my physio suggested impingement for me and gave me a deep tissue massage, she said I had insanely tight muscles and should get massages more often.

That's interesting about how you injured your shoulder, on lower body days me and my workout partner warm up with just the bar, and instead of him putting the bar back on the rack with a partial squat, he shoulder presses it from behind his head with horrible form for absolutely no reason whatsoever - makes me cringe every time, and he doesn't listen to me when I tell him to stop f*cking doing it. I might share your experience with him to get him to stop.

Injuring my shoulder was a real eye opener, used to take so much for granted. Now I take precautions with every lift I do, and every exercise I can I'll try to reduce as much stress on my shoulder as possible. I've also added RC exercises as a regular part of my routine.

I hope you get your lifts back soon. Are you completely pain free? Does your shoulder still feel 'off' like I mentioned mine does? No pain, but just doesn't feel 'all there' like my other shoulder. Gnome saiyan?

[Christiffer]

Yea I pretty much follow Dorians split, I just add a 1-2 extra sets per exercise. Yea behind the neck presses are no good for your shoulder. I wasn't doing them I was doing regular overheads but when you lift off it's slightly behind the head. I was never acually told what it was, I was thinking it was something with the tendon in the medial delt because I could push in and message the tendon that hurt. I could feel it like a line going down through my shoulder and at it's worst through my elbow and forearm. I still get a little pain every once and a while but it's more like a little discomfort, and I know what you mean by it just feeling a little different or off compared to the other side. When I first started back in my upper body routine my front delt would get insanely sore for some reason whereas the injury pain was in the side/medial delt. Lifts are going well thou, did barbell overheads yesterday and I went up to 135, uncomfortable lifting off but other that that it was fine

[YeomenKek]

Yea I pretty much follow Dorians split, I just add a 1-2 extra sets per exercise. Yea behind the neck presses are no good for your shoulder. I wasn't doing them I was doing regular overheads but when you lift off it's slightly behind the head. I was never acually told what it was, I was thinking it was something with the tendon in the medial delt because I could push in and message the tendon that hurt. I could feel it like a line going down through my shoulder and at it's worst through my elbow and forearm. I still get a little pain every once and a while but it's more like a little discomfort, and I know what you mean by it just feeling a little different or off compared to the other side. When I first started back in my upper body routine my front delt would get insanely sore for some reason whereas the injury pain was in the side/medial delt. Lifts are going well thou, did barbell overheads yesterday and I went up to 135, uncomfortable lifting off but other that that it was fine

I know the feeling you describe, about the line going down your shoulder. Mine didn't go as far to my forearm, though. Good to hear your able to do OHP again.


Day 44

Got a belt today for squats. Used it today with my 20 rep sets and felt a lot more secure. I plan on using it for all my max effort sets. My 20 rep squats have officially moved up 10kg :) Yay. Doing 2.5kg jumps every time I do em, progression seems to be going well.


Routine

Lower body hypertrophy


20 rep squats - (80kg) 20, 20
+2.5kg
All 20 sec rests
Hacks - (50kg) 20, 4, 2
Leg Press - (80kg) 20, 13
Leg Extensions - (30kg) 14, (25kg) 7, (20kg) 7
Romanian Deadlifts - (80kg) 10, 4, 2
Glut Ham Raises - 10, 8
Seated Leg Curl - (30kg) 12, 5
Donkey Calf Raise - 20, 20, 14, 11
Seated Calf Raise - (50kg) 20, 12, 9
Obliques - 15, 8, 5
Abs - 22, 11, 9

Afterthoughts:
F*ck 20 rep squats.


Supplementation

2g Creatine
1 x Multi-vitamin
4g Fish Oil
20mg Accutane (lulz)


Diet

http://img225.imageshack.us/img225/981/holyfibrebatman.jpg

Pics: http://forum.bodybuilding.com/showthread.php?p=689149031&posted=1#post689149031
Forgot to take a pic of my epic pumpkin, ah well.


Song of the Day

Haven't listened to metal in a while, these guys were my first concert :)
Z83vu-TRF6Y

[YeomenKek]

Day 46

Oops, last post was meant to read day 45. I was meant to post this update yesterday but was too damn tired. It's actually Sunday atm. Some good news, I rang up the company that makes my Accutane and asked if taking the tablets on an empty stomach 2 out of 7 days would cause any significant issues, they said it's fine as long as it's not consistent (ie. 5 days in a row for weeks on end). So I'm pulling out the ADFs again :) Not eating today.


Routine

Chest/arm hypertrophy today.
The listed routine calls for 6 speed sets of Flat DBP, but I hadn't maxed out since my shoulder and was really looking forward too it so I thought fk it and went heavy instead.
Got myself a new PB and one step closer to my goal of pressing 40s :)

Flat DBP - (32.5kg) 5, (35kg) 3, (37.5kg) 4
+2.5kg !
All 20 sec rests
Inc DBP - (20kg) 16, 6
Hammer Machine Chest Press - (25kg) 16, 3, 2
Inc Cable Fyes - (10kg?) 20, 8
Halfway through second set I smashed the handle into my thumb and blood start pissin out everywhere to had to stop and go get a bandaid lmfao
Preacher Curls - (30kg) 20, 10, 5
DB Concentration - (7kg) 17, 6
Spider Curls - (7kg) 20, 12
Seated Tri Ext - (20kg) 20, 7, 3
One-Arm Pulldowns - (10kg?) 16, 6
Skullcrushers - (25kg) 16, 4

Afterthoughts:
Super happy with Flat DBP. Sore as fukc though, hope I'm ok for Monday.


Supplementation

2g Creatine
1 x Multi-vitamin
4g Fish Oil


Diet

http://img32.imageshack.us/img32/3281/yummmm.jpg

I only took a pic of my turkey burgers and yogurt. The turkey burgers are nothin to scream about and yogurt is just... yogurt... so I'm not gonna upload them rofl.


Song of the Day

2C3b1fmMmKM

[YeomenKek]

Day 48

Been slack as fuuu with the updates. Lets just pretend it's yesterday starting froooooooooom NOW.

Just got back from lower body power. Usually I do upper body today, but my chest was still extremely sore from Saturday. I'd normally just work through it, but I felt way too tight to be trying to go for PBs. I don't know if it's the Accutane impairing recovery, or if it's just because I haven't gone heavy on chest exercise since my shoulder injury.


Routine

Good day, but disappointed I couldn't do Romanian Deadlifts. Some ****ing crossfit phaggot was using the squat rack for like 30 sets and me + 2 other people were waiting for it. I had already used the squat rack for my squats so I felt is was only fair to let them have it first before I went back in for a second time, but I only had 20 mins left before I had to leave so wasn't able to wait till they were finished.

Squats - (100kg) 5, (105kg) 3, (112.5kg) 3
+2.5kg !!
Hacks - (80kg) 3, (70kg) 9
Leg Ext - (65kg) 12, 11
+5kg, +1 rep on 2nd set
Seated Leg Curl - (40kg) 10, 8
New PB but most likely due to the lack of Romanian Deadlifts
Standing CR - (80kg) 20, 14 (20 sec rests)
Seated CR - (60kg) 20, 7 (20 sec rests)
Abs - 3 sets x failure
Obs - 3 sets x failure

Afterthoughts:
Had to smash out light calf raises at the end because I was running out of time.


Supplementation

2g Creatine
1 x Multi-vitamin
4g Fish Oil


Diet

http://img834.imageshack.us/img834/8385/surplusin.jpg

No pics nothing interesting so cbf. Smaller surplus than usual because I may have a family dinner this Wednesday which won't allow me to fast. Gonna keep today and tomorrow a small surplus just in case. Hopefully the dinner gets moved to another day, though.

Edit: Fats/total kcal are actually a bit higher because I went and cooked up some greens and smothered them in butter after I calculated and saw my fat intake was a tad low.


Song of the Day

1zVECruSI3k

[YeomenKek]

Day 49

Back again, chest felt a lot better today so continued with upper body power as usual.


Routine

BB Row - (60kg) 5, (65kg) 5, (70kg) 5
First time gone heavy since shoulder. Felt weak as fuuuu.
Pull-ups - 10, 6
+4 reps first set from last week
Rack Chins - (10kg) 11, (20kg) 6
Flat DBP - (32.5kg) 5, (35kg) 3, (37.5kg) 4
Same as Saturday. Lookin to throw up 37.5 on 2nd set as well before I move up to 40
Flat DBF - (16kg) 8, 8
Seated DBP - (22.5kg) 5, (25kg) 5, (28kg) 5
New PB! +0.5kg
Preacher Curls - (37.5kg) 8, 6, 6
Skull Crusher - (37.5kg) 8, 7, 6

Afterthoughts:
Good workout, happy with everything pretty much. Strength gains are coming hella fast, perhaps the time off from my injury was good in the long run lol.


Supplementation

2g Creatine
1 x Multi-vitamin
4g Fish Oil


Diet

http://img204.imageshack.us/img204/600/pumpmpumpu.jpg

Pics: http://forum.bodybuilding.com/showthread.php?p=691299271#post691299271


Song of the Day

Was playing on the radio at the gym and is stuck in my head, come at me.
FxZjEw0ZcDo

[YeomenKek]

Lol long time no update. I stopped updating because a) I'm no longer ADFing, it would make no sense to bump a log that has this in the title if I'm not doing it and b) I cbf anymore.

Anyways, here's midpoint pictures. I apologise for the difference in skin color/lighting. I wrote in my OP that I used auto-color in PS in the original photos, but when I used them on these photos they looked a lot different so I left them.

Start (April 12): 69kg
http://img810.imageshack.us/img810/5804/fronthn.jpg

Mid (June 14): 73kg
http://img802.imageshack.us/img802/9048/dadaq.jpg

Side by side:
http://img163.imageshack.us/img163/3382/sardbasard.jpg
Larger: http://i51.tinypic.com/98tts4.jpg

Another pose side by side (strong fulk belly lmao):
http://img215.imageshack.us/img215/8250/bellybelly.jpg
Larger: http://i55.tinypic.com/ed4dj.jpg

To those who haven't been following my log, I was unable to train upper body for 3 weeks due to a shoulder injury so this could be the reason for the lack of size/strength gains I've seen otherwise in my lower body.

Lifts (kg):

kg
lbs

Squat (5 rep max)-
100 to 112.5
225 to 247.5

Flat DBP (5 rep max)-
30 to 37.5
66 to 82.5

Seated DBP (5 rep max)-
25 to 30
55 to 66

BB Row (5 rep max)-
60 to 77.5
132 to 170.5

BB Curl (5 rep max)-
35 to 42.5
77 to 93.5

BB Skullcrushers (6 rep max)-
30 to 37.5
66 to 82.5

Romanian Deadlifts (5 rep max)-
90 to 105
198 to 231

20 rep squats (20 rep max)-
70 to 82.5 (going for 85 this week)
154 to 182.5

All in all, happy with strength gains. Size I'm not seeing a huge difference although my legs have gotten larger so I'm happy with that.

On a slightly unrelated note, I've been accepted into the Australia Royal Army so my plans to bulk all the way till next year and compete in my first show in June 2012 have essentially been ruined - bittersweet news I suppose.

I will have my enlistment date shortly and then it will be 3 months no lifting followed by 6 months employment training in barracks and I'm not sure whether or not I have access to a gym but either way it's good night sweet body building.

Edit: Side by side pics are meant to be x2 the size nfi why imageshack are scaling them down.
Edit2: Larger side by side pic links are blow the smaller embeds.

[oats_addict]

shame about the shoulder mate as your legs have definitely increased in size, nice one.

All the best with the Army dude.

[YeomenKek]

shame about the shoulder mate as your legs have definitely increased in size, nice one.

All the best with the Army dude.

Thanks, mate. I'm kind of at a crossroads whether I should continue bulking up until the final day when I leave for military training, or do a contest-ish cut until the date so I'm at the lowest body fat possible when I begin training (should help with fitness).

[Shazriki]

Legs have obviously grown but I'd say there's some extra fiberz in your biceps too. Good stuff!

[peteyboy1015]

Good progress man, although I have to ask...why are you joining the army? You probably stated earlier in the thread, but I'm too lazy to go back and read.

[YeomenKek]

Legs have obviously grown but I'd say there's some extra fiberz in your biceps too. Good stuff!

Thanks mate! Not an ideal angle for upper body progression, admittedly. Wish I could go back and choose a diff one, cause I'd of liked to of seen how my lats have progressed, doh!


Good progress man, although I have to ask...why are you joining the army? You probably stated earlier in the thread, but I'm too lazy to go back and read.

I haven't really done much with my life since leaving high school, and I'm the type of bloke that really needs structure in order to get things done. I'm extremely thankful to live in a country whose military provides their soldiers with the money and benefits that other nations - such as Russia, China & North Korea - don't provide, and it sounds like a good idea to take full advantage of that circumstance.

[peteyboy1015]

Thanks mate! Not an ideal angle for upper body progression, admittedly. Wish I could go back and choose a diff one, cause I'd of liked to of seen how my lats have progressed, doh!



I haven't really done much with my life since leaving high school, and I'm the type of bloke that really needs structure in order to get things done. I'm extremely thankful to live in a country whose military provides their soldiers with the money and benefits that other nations - such as Russia, China & North Korea - don't provide, and it sounds like a good idea to take full advantage of that circumstance.

The army is definitely a worthy cause. Good luck with your future career man, and thank you for serving your country.

[jomamma007]

So does weekly calories work?

[YeomenKek]

Snapped a few progress shots today, here's the legs;

http://k.min.us/jcimwa.jpg

Sorry about the difference in lighting, the 1st one had flash off and the 2nd had flash on. Couldn't for the life of me remember how to turn the flash off on the cam grrr. Tried changing the brightness on 1st pic to even it up.

1st pic - 18th May
2nd pic - 15th July

Not posting my upper body progression because once I compared them it became depressingly apparent I've put on a bit of fat, lol.

[brendbro]

very nice progress dude, quads have blown up

[YeomenKek]

PoS Imageshack. Here's end pictures anyway.
Apologise for no natural sunlight this time, been storming all week. I made sure not to stand underneath the light.

Start: 69.2kg (152.2)
http://i52.tinypic.com/zn6c5x.jpg

Finish: 74.6kg (164.1)
http://i55.tinypic.com/21l8tg3.jpg

Side by side:
http://i54.tinypic.com/bhktub.jpg

Just in case someone reads this without being directed from the thread I'm about to post in the regular Nutrition section, I'm really at a cross-roads for what I should do. Keep bulking, or cut? Could also use some BF% estimations.

[brendbro]

PoS Imageshack. Here's end pictures anyway.
Apologise for no natural sunlight this time, been storming all week. I made sure not to stand underneath the light.

Start: 69.2kg (152.2)
http://i52.tinypic.com/zn6c5x.jpg

Finish: 74.6kg (164.1)
[IMG]http://i55.tinypic.com/21l8tg3.jpg[/IG]

Side by side:
[IMG]http://i54.tinypic.com/bhktub.jpg[/IG]

Just in case someone reads this without being directed from the thread I'm about to post in the regular Nutrition section, I'm really at a cross-roads for what I should do. Keep bulking, or cut? Could also use some BF% estimations.

dude it hardly looks like you've gained any bf at all, I'd say keep at the bulk. Arms, shoulders, lats & quads have all increased, chest may be lagging, otherwise looks like the bulk has been very successful so far.

[YeomenKek]

dude it hardly looks like you've gained any bf at all, I'd say keep at the bulk. Arms, shoulders, lats & quads have all increased, chest may be lagging, otherwise looks like the bulk has been very successful so far.

Thanks dude, I've decided I'll keep bulking. Bit annoyed about my chest, doesn't seem to grow!

[Slovation]

Big improvements in delts and quads. Id say keep on bulking.

[braggable]

Bulk looks awesome bro! Good muscle gain with very minimal BF gain (very minimal). Great job, keep it up!

[InfinityBeyond]

No doubt that you need to keep bulking in my opinion.
You look like you've somehow managed to bulk without gaining a pound of fat at all!
Absolutely phenomenal progress. Truly amazing stuff my friend.