C6 Locker Room

[PulgasStrongMan]

Originally Posted by trixter747

I know you're not keen on belts, but if you find one that properly fits you instead of a community one it really helps with those. Make sure your feet are far enough forward that you're not getting posterior tilt at the bottom of the squat.

Next time I am in the vacinity of a sports store, I'll check them out.

My feet where forward some, but maybe not enough.

One thing about doing the squats for the 7 set is that the whole business of getting winded doing one set after may have distracted from keeping my form up and core tight. Hmmm.

Headed in for Back/Tris this morning ... Cool!
Brian

[beefyemt]

Originally Posted by PulgasStrongMan

Next time I am in the vacinity of a sports store, I'll check them out.

My feet where forward some, but maybe not enough.

One thing about doing the squats for the 7 set is that the whole business of getting winded doing one set after may have distracted from keeping my form up and core tight. Hmmm.

Headed in for Back/Tris this morning ... Cool!
Brian

If we are talking front squats, they do take some getting used to as far as proper form. I found them extremely awkward in the beginning. Use that new camera for a visual on your form. I think I will do the same now that I think about it!

[PulgasStrongMan]

Originally Posted by beefyemt

If we are talking front squats, they do take some getting used to as far as proper form. I found them extremely awkward in the beginning. Use that new camera for a visual on your form. I think I will do the same now that I think about it!

That is a really good idea dude ...

[Maritimer]

Hey, all,

Numbers: wt, 198.0 (+ 2.2); gallon of water intake daily, 5 of 7 days (-1)
New numbers for next week: (1) days without my vices (fries, Snickers, soda, sweets--yeah, I know, sound pretty drastic; but, in fact, those are my weaknesses not my currect struggles. Haven't been to Wendy's ONCE in 2009, nor fries anywhere else for that matter). (2) days with pre-planned workouts (I'm a walk-in-and-see-what's-not-being-used lifter).

You all are staying focused, communicating and hold each other up. I'm still good with the numbers things for now.
See you next week, boys.

Dale

[trixter747]

Finally over the crud I had last week and planning to hit things again tomorrow morning.

Yet again, my goals for a challenge are being amended. I have two reasons.
1. Initial baseline numbers were taken at the tail end of a PH cycle and were biased from additional strength they provided.
2. GJ has started her pre-contest prep already and I told her this show I would go through it with her. She's not in full diet yet, but I need to start changing gears toward leaning out more along with her.

So, to keep the intensity high I'm going to take a stab at Vince Gironda's 8x8 program. 4 day split, and a lot of volume, but short rest times to keep things under 45 minutes. Basically, its aiming for an overload through brief over-training. It'll take me right up to the end of March assuming its still working by then. I'll be training on my own also, so this will let me use lighter weights and not worry about a spotter. I have a feeling I'm going to be very sore this first week on it.

[PulgasStrongMan]

Originally Posted by Maritimer

Hey, all,

Numbers: wt, 198.0 (+ 2.2); gallon of water intake daily, 5 of 7 days (-1)
New numbers for next week: (1) days without my vices (fries, Snickers, soda, sweets--yeah, I know, sound pretty drastic; but, in fact, those are my weaknesses not my currect struggles. Haven't been to Wendy's ONCE in 2009, nor fries anywhere else for that matter). (2) days with pre-planned workouts (I'm a walk-in-and-see-what's-not-being-used lifter).

You all are staying focused, communicating and hold each other up. I'm still good with the numbers things for now.
See you next week, boys.

Dale

Keep it going Dale ... sounds like the new normal is being set.

Originally Posted by trixter747

Finally over the crud I had last week and planning to hit things again tomorrow morning.

Yet again, my goals for a challenge are being amended. I have two reasons.
1. Initial baseline numbers were taken at the tail end of a PH cycle and were biased from additional strength they provided.
2. GJ has started her pre-contest prep already and I told her this show I would go through it with her. She's not in full diet yet, but I need to start changing gears toward leaning out more along with her.

So, to keep the intensity high I'm going to take a stab at Vince Gironda's 8x8 program. 4 day split, and a lot of volume, but short rest times to keep things under 45 minutes. Basically, its aiming for an overload through brief over-training. It'll take me right up to the end of March assuming its still working by then. I'll be training on my own also, so this will let me use lighter weights and not worry about a spotter. I have a feeling I'm going to be very sore this first week on it.

Good move doing things along side the spouse. That should keep things easy on a number of levels.

I just returned from a few days of being in lovely Burbank at a technical seminar for business. Took a cooler with me full of four days worth of the usual meals ... had dinner out every night with friends and colleagues, but everything else came out of the cooler and it worked well. The coffee pot in the room kicked out water hot enough to even make oatmeal I brought... The hotel gym was fairly minimal, but the equipment was all new [!] and I was able to do a few things from the workouts.

It will be good to get back into my own the gym this morning.

The workouts have been about the same pattern as those I have most recently put up on my blog. Don't want to bore folks with the minutia. Still kicking along ... NICE!

[trixter747]

I am liking this new workout! Weights used are absolutely lighter, but the pumps and feeling the full muscle worked is worth it. I have a feeling I'm gonna be good and sore tomorrow.

8x8 on everything, aimed for about 20 seconds rest (30 max). Left out wrist curls today. Might tweak one or two things. This was just doing it as I was given it.
Decline Cable Crossovers
Bench/Smith Press To Neck
Incline Dumbbell Press (Palms In)
Wide Grip V Bar Dips
Drag Curls
Preacher Curls
Incline Dumbbell Curls
Zottman Curls
(Barbbell Wrist Curls)

[fightgravity]

Hey all!

Like Adam, I am curretnly transitioning from strength (5 x 5) routine to more volume. During Feb-March, I'll increase reps to 8 to 12 on each exercise. Resistance (weights) dropped as well, but will keep pushing on the intensity by # of reps.

Hurt my glute / lower back yesterday! So I'm taking 2-3 days off for rest. Feels like a muscle pull, though not exactly sure when it happened. This is a breather, hopefully. CV work starting to ramp up, but with glute hurting that's on hold for a few days as well.

Weight and b.f. % are still holding - I'm cutting calories for this short breather to make sure I don't lose ground.

[PulgasStrongMan]

One thing that I have learned bro when it comes to weight used is to be real incremental when it comes to increasing things. I made bump up the weight 5% or so on this or that exercise and then stay there a few weeks before I increase it again. Getting strong and adding mass are about right form not the amount of weight. At times when you do something with too much weight you end up engaging secondary muscles to move the load instead of the muscles that you were intending to use. Ask me how I know ...

Came across this guys blog with a routine I have not seen before and was intrigued by, for those of you wanting to join the "volume" camp:

http://blog.bodybuilding.com/MisterJC

This looked like an interesting template to use for a routine beyond just arms.

Originally Posted by fightgravity

Hey all!

Like Adam, I am curretnly transitioning from strength (5 x 5) routine to more volume. During Feb-March, I'll increase reps to 8 to 12 on each exercise. Resistance (weights) dropped as well, but will keep pushing on the intensity by # of reps.

Hurt my glute / lower back yesterday! So I'm taking 2-3 days off for rest. Feels like a muscle pull, though not exactly sure when it happened. This is a breather, hopefully. CV work starting to ramp up, but with glute hurting that's on hold for a few days as well.

Weight and b.f. % are still holding - I'm cutting calories for this short breather to make sure I don't lose ground.

[trixter747]

Originally Posted by PulgasStrongMan

Came across this guys blog with a routine I have not seen before and was intrigued by, for those of you wanting to join the "volume" camp:

http://blog.bodybuilding.com/MisterJC

This looked like an interesting template to use for a routine beyond just arms.

Oh, that'll shock 'em alright! Difficult thing for AM lifters is having enough food digested to fuel that sort of volume but it'll sure give the muscles hell if they're not used to it.

Side note, my biceps are fried this morning and I'm loving it! This week is getting my numbers and next week will be more dialed in. I'm stoked for it! Well, except for legs, I may and up hurling for that one but then again that's what's supposed to happen on a good leg workout, heh.

[PulgasStrongMan]

Originally Posted by trixter747

Oh, that'll shock 'em alright! Difficult thing for AM lifters is having enough food digested to fuel that sort of volume but it'll sure give the muscles hell if they're not used to it.

Side note, my biceps are fried this morning and I'm loving it! This week is getting my numbers and next week will be more dialed in. I'm stoked for it! Well, except for legs, I may and up hurling for that one but then again that's what's supposed to happen on a good leg workout, heh.

Legs this morning went well ... the lunges are back in my workouts. I spend about 15 minutes pacing up and down the parking lot at my gym doing those prior and it is pretty amazing how much that simple movement [body weight only] pumps up the quads.

I have always worked out in the morning and never really had any issues with energy ... for me working out in the evenings, now that would create some issues with energy because by late afternoon and evening, I start feeling pretty fried!

I am going to doll up the workout next week with what that guy had on his blog. Pretty interesting spin on circuits that should freshen things up.

Cool!
Brian

[trixter747]

Cripe I'm getting sore on this new workout! I'm liking it though and anxious to see how things progress the next few weeks.

On another note, I ordered everything I'll need for a run of Superdrol next month, ideally. I have an interview tomorrow for another job which if I get will make pushing the calories needed much more feasible. Right now that's not the case and I'm not going to waste a run knowing I won't be able to push the food needed. Re-doing the diet, it'll be just over 5500 cals (30/55/15 macros) since Superdrol does very well with high carbs. The diet is based off what I used when I did my first Tren Xtreme cycle last year (+27lbs in 6 weeks for those who didn't follow that challenge).

[PulgasStrongMan]

Originally Posted by trixter747

Cripe I'm getting sore on this new workout! I'm liking it though and anxious to see how things progress the next few weeks.

On another note, I ordered everything I'll need for a run of Superdrol next month, ideally. I have an interview tomorrow for another job which if I get will make pushing the calories needed much more feasible. Right now that's not the case and I'm not going to waste a run knowing I won't be able to push the food needed. Re-doing the diet, it'll be just over 5500 cals (30/55/15 macros) since Superdrol does very well with high carbs. The diet is based off what I used when I did my first Tren Xtreme cycle last year (+27lbs in 6 weeks for those who didn't follow that challenge).

Hey Adam ... good luck with the interveiw bro!

Looking forward to a change next week when I start into the 4 x 15 gizmo.

Feel like the fog is finally lifting this morning from the few days I had out of town. Even though I was only eating out one meal a day for that four days, it did seem to create a bit of a drag. I don't know how guys do that - travel and eat out constantly. Ug!

What would be "everything I need" when using the Superdol? I was thinking it might be time for me to do something similar. It has been a couple/three months since I did an Animal Test cycle.

Would you use Tren Xteme again if you could? Is there a test booster that you would not hesitate to repeat - or were the bennies out weighted by drive drop, etc?

[trixter747]

Thanks man, I hope it goes well, too!

Fortunately there's a product called "Cycle Support" from Anabolic Innovations that covers just about everything I'd need. The exception is I needed to get a bit of extra CoQ10. Already stocked up on good EFAs. Superdrol is very strong and I've held off on using it until now. Its far from an entry level product. I know two people who have used it before and read up on it quite a bit since last year. I knew I was gonna use it, but wasn't sure on which PCT approach I was going to use (I'm opting for using ATD instead of Nolva). People have argued whether its a prohormone or what, but in my eyes its a designer steroid. Its also very inexpensive ($25 for a bottle that's enough for 2 cycles).

I'd definitely use the Tren Xtreme again if I weren't looking to use something stronger. Its a great product and a clean compound. I still think its worth it for the ACL brand. Too many people bought the knock off from Myogenix and just do not see the same gains with it. I make the analogy that its like if I gave you a couple steaks, both the same size and weight, but I bet eating it you could tell which was choice grass fed and which was generic grain fed. Just because the labels say its the same doesn't mean the quality is. The raw product is sourced from Russia instead of China. Of all the products I've used up until now, none have given that bang for the buck nor allowed me to keep the size once I finished it.

As for test boosters, I'm still biased to the Anabol EXT since its based on testofen to increase free test rather than being tribulus based. I liked the HyperTest from Axis Labs, but apparently that's been discontinued and you also needed an estrogen control product to use along side it. Some places still have it in stock and just picking up a cheap bottle of DIM Plus from the local health food store is enough for the estrogen management. I'm still just not a fan of tablet supps if at all possible. That's really the only reason I haven't used the Animal line, but they obviously do work.

[Maritimer]

DJ -- holding weight and bf% is better than gaining.

Brian -- I'm an afterschoo/work lifter. The downside is running into former studets. Our federation has warned us against changing in locker rooms with kids.

Adam -- Superdol/steroid. Shooting in the dark without the full story and information is just plain stupid on my part, but is that safe for you? I suspect there's a whole lot I don't know on the topic.

What does it mean to be "natural"? I read that on here; different takes on it.

Numbers for the past seven, Wed-Wed:
wt--196.0 (- 1.1)
water intake -- 7 of 7 days of minimum gallon
Still no Wendys in 2009

Food I wish I had not eaten this past seven: (stating this is NOT easy for me) 3 cookies, 2 birthday cakes servings (2 by 2--that's inches), one small big of reg. chips, half small bottle of pop (threw the remaining half out), one Snickers bar, two triangles of pizza, AND Shrove Tuesday Pancake Supper ( 5 pancakes, 4 sausages, muffin). Okay, once you're done shaking your head and laughing at me for my lack of will, feel free to shoot me straight on this. I deserve it. It's shocking to record it and write it down.

Physio. has stopped and I've an okay to return to leg work, but slowly and with body weight for a bit of time.

Been lifitng volume the past three days-reps of 100 or more on back, triceps, and arms. THAT should qualify as a shock!

Brian -- read on your space that you cut out starches, sugars, etc. and get your carbs from veggies, etc. That's where I'm heading for the next seven.

See you next week, boys. Stay well. Lift safe. Anybody wanna come and shovel some Canadian snow??
Dale

[trixter747]

Originally Posted by Maritimer

Adam -- Superdol/steroid. Shooting in the dark without the full story and information is just plain stupid on my part, but is that safe for you? I suspect there's a whole lot I don't know on the topic.

What does it mean to be "natural"? I read that on here; different takes on it.

My take it that every single thing out there has a benefit to risk ratio, whether that's steroids or simple asprin for a headache. Safety and abuse always go hand in hand in my opinion. The movie Bigger, Stronger, Faster covers this idea very well, too, and is a movie I whole heartedly believe that everyone needs to see. Steroids are a heavily misunderstood and perverted topic in this country. (Thank you idiot uneducated politicians and the general media). So... unsafe? Only if you're using potent chems without proper education on them and knowing what to take to prevent any sides. Its like how saying its not safe for a bodybuilder to use them, but if a guy with HIV gets prescribed the exact same drug in a high dose its ok in his case. *shrug* They've been in medicine over 70 years and ever caused problems when used correctly.

[trixter747]

Oh, man... legs are aching this morning and I'm sure will be worse tomorrow. If you need a shock to wake up your legs, give this a try for 8x8 (2-0-2-0 tempo) on everything, only 15-20 seconds rest. Humbling weight was used and I didn't have it in me to take on calves on top of it.

Front Squats
Hack Machine Squats
Sissy Squats (I did dumbells and raised heels on 10lb plates)
Leg Extensions
Prone Leg Curl
Seated Leg Curl

If you're not sweating, winded, and feeling the urge to puke, you didn't do it intense enough!

[trixter747]

Hey Brian, I came across this and thought you may wanna see it:

[PulgasStrongMan]

Originally Posted by trixter747

Hey Brian, I came across this and thought you may wanna see it:

Those look really cool bro ... I will try those some time! Thanks!

[PulgasStrongMan]

The change in workout this morning was quite good and there are a couple of things that I am going to rearrange up front. This morning I tried to do this circuit as drop sets, but the remainder of the week I am going to go the other way starting light and moving toward heavy. I did a lap around the circuit in a effort to warm up and it was not enough and I did feel a bit more pressure on the joints than I liked.

Another change that I made this cycle is I move the aerobics and ab exercises to the end of the workout instead of doing them at the front end and that worked well. Here is what I did today and I actually did get the 15 reps in with each exercise/set. After the second lap around the circuit, the pump set in and it was quite good. One thing this workout will be good for is stripping off some more body fat and getting to the goal of 190 by month's end. Generally shoulder days are kinda mild when it comes to huffing and puffing, but this morning the heart rate got up there a bit higher. Legs tomorrow should be intense ...

Circuit: 4 x 15
Cable [to the rear] Lateral Raise
DB Military Press
DB Individual Shrugs
Smith Machine Military Press [behind the neck press]

Jog: 15 Minutes

Core: Ball Crunches 1 x 150 [with 15 lbs suspended over the forehead].

... progress pics at week's end.
Brian

[trixter747]

Threw the new workouts up in the blog.

This week I'm pushing HyperTest to get my natural levels up a little bit and starting the workout to get an idea for baseline where I'm at. I may do it one more week depending how this week goes before kicking in the Superdrol.

I also need to see how I handle this diet as its more carbs than I have ever pushed in the past at roughly 800g/day (workout days) and lower on the fats. Protein is right around a little under 400g/day. Its around 5850 calories total. Non-lifting days will be much lower in carbs. For the record, I do plan to gain some bodyfat during this. Being that the cycle will only be 3 weeks though, it shouldn't be too much or difficult to drop it before summer. Anyhow, more on that when the time comes...

[fightgravity]

Hey all, just a quick update ....

I ended up taking over a week off due to that muscle pull last week ... I think I pulled my hamstring, but felt it from the lower back to my right leg. Ouch. I'm still a bit stiff and sore, but streteching it very very gently, and slowly improving. I did an upper body workout on the weekend. I'll keep taking it easier for another week at least, but am really anxious to get back to a regular routine.

Hope that all of your workouts are going well - looks like Adam and Brian are tearing up the floor there! Keep it relentless!

DJ

[PulgasStrongMan]

Did a good deal more warming up today and I really felt good about how the workout went. I was not worried so much about the weight on the bar as I was about form. One thing that can easily happen is you get so stress about "moving the lbs" that you loose track of how your body is working. I reminded myself this morning that that is wayyyyyyy more important! It was quite evident that it was a workout that functioned by the "rubbery" feeling I was having in the knees and the good pump I felt in the quads after and no low back worries. We'll see if any DOMS sets in... Back and tris tomorrow.

Circuit: 4 x 15
Dead Lift
Leg Press
Squats
Leg Extensions

Abs/Core/Balance:
Grip Only Hanging Forward Crunches,
3 x 10 [brought the feet and knees to shoulder height - working on getting them higher each time I do them]

Core/Cool Down
[Body Weight] Walking Lunges 3 Sets of 45 [short length of the gym outside]

Getting caught back up on the NASM studies ... beginning to feel like taking the test is something that is going to be quite doable. Currently reviewing the chapters studied prior to the holidays when I got thrown off track with the swell in business. Test deadline: 20 April. I'll do it...

[PulgasStrongMan]

Instead of doing things in the previous push-pull, I did them straight today as they are laid out below and it is worthy of repeating next week! The jog at the end of the workout kinda killed the screaming pump I had going, but it felt quite good when I got done. That runner's high is a pretty amazing buzz.

There is a lot of variation that I can do using thing kind of scheme so I am sure I'll be keeping at it through the end of the challenge. I did the chest supported row as a drop set and did everything else from light to heavy. It was kind of amazing to me today how much weight the triceps can handle. Went a bit heavy for 15 reps there, but there were no problems.

Specific Warm Up: Pull Ups ? Rev Grip [8 Reps]
vs. Medicine Ball Tricep Push Up [8 Reps]

Circuit: 4 x 15
Back:
Close Grip Pull Down
Chest Supported Row
Reverse Grip Pull Down

Triceps:
Close Grip Bench
Cable Push Down
Skullys

Cool Down: 15 Minute Jog
Abs/Core/Balance
Flat Crunch 150 reps

[digger711]

Hey all, I'm 3 weeks into my new job but have not really had the time I want to dedicate to the pump while working 12 hours a day. I'm able to get into the gym maybe twice or 3x a week....so I'm trying to get a split that will fit this availability.
My new job has me walking a warehouse all day so I'm getting a new source of slow steady cardio and it's shown. I plan to get on a cut type diet maybe the start of April to get ready for summer....maybe even phase into this month.
I've been focusing on squats and my max is now at about 345, I'm really happy with where I'm at there. However the rest of my body is slow in coming along...my wife jokes it's like someone cut and pasted strong legs on a less strong upper body...
You guys are what's keeping me in this fight! I've been lurking more than posting but your influence on me has been great.

[trixter747]

Regretably I am withdrawing from C6. I have some potentially life changing personal matters I have to address and I need as few distractions as possible.

Best regards and wishes for everyone and their goals.

[PulgasStrongMan]

Originally Posted by trixter747

Regretably I am withdrawing from C6. I have some potentially life changing personal matters I have to address and I need as few distractions as possible.

Best regards and wishes for everyone and their goals.

Adam!

I do hope you can hop back in at some point.

I was just uploading this month's progress pics to the bodyspace page when your message came in. I was just thinking that it has been two years since I started the journey and the interaction that I have had with you and others over BB.com during that time has been a great source of motivation. Learned a lot from you dude ... I do hope that you stay in touch and feel free to stop by or re-engage at any point. You'd always be welcome.

To the rest of your C6-ers ... lets hear how you are doing, eh?

Brian

[trixter747]

Yeah, those two years went by quick didn't they? I'll still be training, but can't pin the extra stress of any immediate goals on myself right now. Regardless the outcome of what I have to sort through, I will be eager to tap back into the community more actively again when the dust settles.

Everyone's still welcome to hit me up for anything I can be of help with. I'll check updates and follow along, just won't be as actively contributing for a while.

[PulgasStrongMan]

I decided to move leg day to Mondays and ... whoa - it was intense. I really slowed the rep speeds down and my joints were thanking me for it as I was wobbling my way out of the gym this morning. I went to a 4/2/4 speed and with light-ish weight it was quite intense - boarder line upset stomach intense. Cool! Push-Pull Arm workout tomorrow ...

Here is what I did today:
Legs

Circuit: 4 x 15
[15-30 seconds rest between sets, 2-3 minutes rest at the end of each circuit, slow rep tempo, light-ish lbs, perfect form]

Dead Lift
Leg Extensions
Leg Press
Hack Squats

Abs/Core/Balance:
Looped Hanging Crunches,
Single Leg: Right-Left, then Center
2 x 10; 2 x 5

Stretch:
Calves ? Quads
Cool Down: Parking Lot Lunges 2 Sets [Length of Gym]

[PulgasStrongMan]

Hey Guys!

Really love'n this 4x15 workout. Doing it as a circuit really keeps things challenging and the DOMS has been present, but not freakish. Cool. Got the workout posted on my blog if you want to check it out - as well as progress pics from this past Friday. It has been two years this month since I started.

I reengaged with the NASM course too the last couple of weeks and I am really getting into it. I am quite impressed with the templates that they put together and the research they have done about the current state of health in our culture. Gotta get the test in by April 20th ... I have just a few chapters left to do then it will be time to start the review for the actual exam.

I hope that you all are still dialed in and working towards your goals!
Brian