OoFaP's Commitment to Stay Really, Really, Ridiculously Shredded

[jpfaherty]

Looking good brah! You're pretty much the only guy I've ever met in (Real life or fake life) that is self conscious about his ass? lol. Keep it up tho, great work in here!

[OoFaP]

Looking good brah! You're pretty much the only guy I've ever met in (Real life or fake life) that is self conscious about his ass? lol. Keep it up tho, great work in here!

Haha thanks bro. I'm not the only one. There's a few of us here who store fat in our asses. I may have abs no matter how heavy I get but my ass gets huge instead. It sucks

[OoFaP]

Week 4

9/23/2011- Lower Hypertrophy



Weight: 167.0- My weight range has gone from 163-165 to 165-167 it seems. After this weekend, I'm making a little diet change which will have my sodium lower. I'll see then what it does but I expect to stay around here and gain very slowly. I'm fine with this since my strength has been shooting back up to where it was and my weight is still a lot lower than it was when I lifted the weights previously.

Icarian Hack Squat Machine

230x10
270x10
290x9

Hammer Strength ISO Lateral Leg Press

250x12
270x12
290x10


Life Fitness Leg Extensions

100x15
100x15
85x15

Free Motion Stiff Leg Deadlifts SS Standing Calf Raises

90x12 / 320x10
100x12 / 320x10
110x12 / 340x10

Plate Loaded Seated Leg Curls SS Seated Calf Raises

70x15 / 90x15
75x15 / 90x15
75x12 / 70x14


Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.0 Time: 25:16

[wrkoutfrq]

Looking good brah! You're pretty much the only guy I've ever met in (Real life or fake life) that is self conscious about his ass? lol. Keep it up tho, great work in here!

hell no dude i am WAY self conscious about my ass... i was blessed/cursed with a gigantic ass. pretty good muscle, but i add fat there easy.

Haha thanks bro. I'm not the only one. There's a few of us here who store fat in our asses. I may have abs no matter how heavy I get but my ass gets huge instead. It sucks

this, except i dont get abs either

brbsobbinginthecorner...

[Bnizzle163]

Haha thanks bro. I'm not the only one. There's a few of us here who store fat in our asses. I may have abs no matter how heavy I get but my ass gets huge instead. It sucks

I'm the exact opposite. I have virtually no abs but still have somewhat visible side glutes lol.

[ptheripper]

Haha thanks bro. I'm not the only one. There's a few of us here who store fat in our asses. I may have abs no matter how heavy I get but my ass gets huge instead. It sucks

lol'd huge ass crew checking in! I like the fact that I have ass but it seems a little too big. Having flat ass sucks more, imo

[OoFaP]

hell no dude i am WAY self conscious about my ass... i was blessed/cursed with a gigantic ass. pretty good muscle, but i add fat there easy.



this, except i dont get abs either

brbsobbinginthecorner...

I'm sure you have at least one blessed body part somewhere lol

I'm the exact opposite. I have virtually no abs but still have somewhat visible side glutes lol.

I still have both at the moment

lol'd huge ass crew checking in! I like the fact that I have ass but it seems a little too big. Having flat ass sucks more, imo

You always want what you can't have. If I had a flat ass, I'd want a big one. I have a big one, so I want it to be smaller.

[OoFaP]

Week 4

9/17/2011- Cardio


Weight: 168.1


500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 22:51

[OoFaP]

Week 5

9/25/2011- Upper Power


Weight: 168.8


Rack Pulls (estimated 1 rep max=650)

425x5
495x5
555x6

Decline Barbell Bench (estimated 1 rep max=310)

205x5
235x5
265x6 (last 1 with help)

Chest Supported T-Bar Row

155x7
155x6

Incline Fly Machine

100x8
110x7
110x6

Wide Grip Pull Ups

BW+35x8
BW+35x6

Body Masters Shoulder Press Machine (estimated 1 rep max=210)

140x5
160x5
180x6

Icarian Lateral Raise Machine

80x8
90x7

Skull Crushers

95x8
105x7
105x6

Barbell Curls

85x8
90x8
95x7

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.3 to 4.5 Time: 22:40

This was a personal record. I was drenched after.

[xKyle10]

that bench is climbing up fast already, you feel like decline is the best for growth? guessing it has to do with the dorian yates seminar, etc.

how long are your workouts taking without the cardio?

[OoFaP]

Some pancakes from today





And a whole wheat chicken burrito from last night

that bench is climbing up fast already, you feel like decline is the best for growth? guessing it has to do with the dorian yates seminar, etc.

how long are your workouts taking without the cardio?

Yeah everything has been climbing nicely lately. I'm doing decline for a few reasons. One is that I feel it in my chest more than flat. Another is that I try to get at least 1 exercise per week of each angle for chest. For power days I hit decline and incline movements and then on my hypertrophy days I hit incline again and some flat. It really comes down to which exercises I like doing in specific rep ranges better. I prefer going heavier with barbells and lighter with dumbbells. The Dorian comments at the seminar did help me justify using decline as a more significant part of my work out though. I always viewed it as unnecessary but hearing him endorse it led me to give it another chance and I'm glad I did.

Work out times vary depending on the day. Upper power is my longest. It takes about 65 minutes. Lower power is really short. I do it in about 55 minutes and that includes 10 minutes of abs. Upper hypertrophy and lower hypertrophy both take about 55 minutes also. It's funny because I condensed the P.H.A.T routine in 4 days and each work out takes less time than when I did it in 5 days last year due to the decreased volume.

[sloboda]

that bench is climbing up fast already, you feel like decline is the best for growth? guessing it has to do with the dorian yates seminar, etc.

how long are your workouts taking without the cardio?

he didn't have much down time either between sets, 2 minutes max probably. dat strength gain

[xKyle10]

Yeah everything has been climbing nicely lately. I'm doing decline for a few reasons. One is that I feel it in my chest more than flat. Another is that I try to get at least 1 exercise per week of each angle for chest. For power days I hit decline and incline movements and then on my hypertrophy days I hit incline again and some flat. It really comes down to which exercises I like doing in specific rep ranges better. I prefer going heavier with barbells and lighter with dumbbells. The Dorian comments at the seminar did help me justify using decline as a more significant part of my work out though. I always viewed it as unnecessary but hearing him endorse it led me to give it another chance and I'm glad I did.

Work out times vary depending on the day. Upper power is my longest. It takes about 65 minutes. Lower power is really short. I do it in about 55 minutes and that includes 10 minutes of abs. Upper hypertrophy and lower hypertrophy both take about 55 minutes also. It's funny because I condensed the P.H.A.T routine in 4 days and each work out takes less time than when I did it in 5 days last year due to the decreased volume.

Yeah thought so, I'm kind of the same way with the DB vs BB in not doing low reps for DBs, just annoying and takes way too much effort to get them in position for those low reps and after a certain point have to have someone either help your elbows up or hand you a DB. Personally I think it's good that you are able to get those all in under an hour. I really dreaded PHAT due to being in the gym so long on the hyper days last year and I think the volume on it was overkill. What you have seems to be a good amount though. Just wouldn't be able to get over all those supersets on the upper hyper day you have haha but then again it all comes down to preference.


Those Burritos are looking really good, does that food make you bloated at all? Certain spices and exotic foods make me sweat or go right through me lulz

he didn't have much down time either between sets, 2 minutes max probably. dat strength gain

That's good stuff, about what it should be though. I hate people who just sit there and take forever or talk a lot during workouts. See it so much at the college gym and there is only 1 squat rack so it's annoying to say the least.

[OoFaP]

he didn't have much down time either between sets, 2 minutes max probably. dat strength gain

mwah kisseys ;p

Yeah thought so, I'm kind of the same way with the DB vs BB in not doing low reps for DBs, just annoying and takes way too much effort to get them in position for those low reps and after a certain point have to have someone either help your elbows up or hand you a DB. Personally I think it's good that you are able to get those all in under an hour. I really dreaded PHAT due to being in the gym so long on the hyper days last year and I think the volume on it was overkill. What you have seems to be a good amount though. Just wouldn't be able to get over all those supersets on the upper hyper day you have haha but then again it all comes down to preference.


Those Burritos are looking really good, does that food make you bloated at all? Certain spices and exotic foods make me sweat or go right through me lulz

The supersets really aren't bad. It's not like I rush back and forth. I just alternate exercises with maybe 30 seconds between. I dreaded being in the gym long too. Shoulders and arms used to take me over an hour. It was too much but then again I made sick gains.

I do get bloated from sodium mostly. That's why my weight is usually 2-3 pounds higher on weekends when all my foods are high in sodium. If I went out to eat and got a burrito, I'd probably be really bloated but the one I made only has a few simple ingredients so it's not too bad. It's the sodium mostly.

[OoFaP]

Week 5

9/26/2011- Lower Power


Weight: 168.8


Yoke Bar Squats (estimated 1 rep max=325)

210x5
245x5
275x7

Glute Ham Raises

BW+5x8
BW+10x6
BW+10x6

AFS Horizontal Leg Press

360x8
405x8
405x6

Life Fitness Lying Leg Curls SS Life Fitness Leg Extensions

125x8 / 175x8
140x6 / 190x7


Standing Calf Raises

440x8
460x6
480x6

Abs

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.3 Time: 23:34

[OoFaP]

Week 5

9/28/2011- Upper Hypertrophy


Weight: 166.9


Incline Leverage Bench Machine SS Underhand Pulldowns

115x10 / 160x10
125x10 / 170x10
135x8 / 180x9

Flat Dumbbell Bench SS V-Bar Cable Rows

70x12 / 170x12
70x12 / 170x12
75x12 / 180x12

Life Fitness Fly Machine SS Pullover Machine

100x15 / 110x15
115x13 / 120x12

Body Masters Shoulder Press Machine

90x10
110x10
110x8

Seated Lateral Raise Machine SS Rear Delt Machine

70x12 / 70x12
60x12 / 70x12

Seated Shrug Machine

200x12
200x12

Tricep Pushdowns SS KING Preacher Machine

80x12 / 90x12
80x10 / 90x10
60x15 / 70x15

Forearm Gripper

145x15
145x12

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.1 Time: 24:56

[COBBER]

In! Impressive as hell brah! Mirin'

[OoFaP]

Week 5

9/30/2011- Lower Hypertrophy


Weight: 166.6


Icarian Hack Squat Machine

230x10
270x10
300x10 (last 1 with help)

Hammer Strength ISO Lateral Leg Press

250x12
270x12
290x10


Life Fitness Leg Extensions

100x15
100x15
100x15

Nautillus Stiff Leg Deadlifts SS Standing Calf Raises

The Free Motion machine I had been using was broken

140x12 / 320x12
160x12 / 320x12
180x10 / 340x10

Plate Loaded Seated Leg Curls SS Seated Calf Raises

70x15 / 90x15
75x15 / 90x15
75x12 / 90x13


Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 3.7 to 4.2 Time: 24:20

[OoFaP]

Week 5

10/1/2011- Cardio


Weight: 165.2


750 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.5 Time: 34:20

Cardio felt easy today so I ended up doing more. I did my normal 500 calories in 22:50.

Also for anyone interested, I made a thread showing my transformation from the day I started working out until today.

http://forum.bodybuilding.com/showth...#post758598723

[xKyle10]

Sorry to see the youtube troll got to you too :/
If still unaware, someone made a youtube account about a week ago (same as my bb.com name) and is trolling a bunch of channels of people who's logs I follow.

[OoFaP]

Week 6

10/2/2011- Upper Power


Weight: 165.1- I gave up IIFYM for at least this week. I look 10 times better and my weight is 2-3 pounds less.


Rack Pulls (estimated 1 rep max=650)

455x3
520x3
585x6

Decline Barbell Bench (estimated 1 rep max=310)

225x3
250x3
280x4 (last 1 with help)

Chest Supported T-Bar Row

155x7
155x7

Incline Fly Machine

100x8
110x8
110x6

Wide Grip Pull Ups

BW+35x8
BW+35x7

Body Masters Shoulder Press Machine (estimated 1 rep max=210)

150x3
170x3
190x5

Icarian Lateral Raise Machine

90x7
90x6

Skull Crushers

95x8
105x8
105x7

Barbell Curls

85x8
95x8
95x7

Cardio

500 Calorie Cardio: Elliptical Level: 18 Speed: 4.0 to 4.5 Time: 23:30

[Reid456]

What does giving up IIFYM mean? You ate "better" things or you stopped counting or what? Maybe your sodium was lower as a consequence and you dropped some water weight you were holding.

[xKyle10]

Definitely has to do with being bloated from sodium IMO and that's really the only thing that IIFYM doesn't cover to a large degree. But even then if you time it right and learn how much sodium you can handle and don't mind being bloated sometimes then it works.

Jesus at those rack pulls, forgot you were that strong on those. Do you bounce off the safety bars or pull below the knee? I remember you had a vid before but don't remember what your form was like. That is some serious weight you got there...oh and do you use a belt?

[OoFaP]

What does giving up IIFYM mean? You ate "better" things or you stopped counting or what? Maybe your sodium was lower as a consequence and you dropped some water weight you were holding.

I probably should have clarified. I went back to my original diet before I started incorporating pancakes, burritos and creative things. I have a lot of oats, grilled chicken, lean turkey, broccoli, Arnold Sandwich thins, eggs, peanut butter, whey and that's about it. Pretty much "clean" stuff. The "dirtiest" thing I have is a cinnamon raisin bagel with cream cheese.

It's definitley the sodium that does it.

Definitely has to do with being bloated from sodium IMO and that's really the only thing that IIFYM doesn't cover to a large degree. But even then if you time it right and learn how much sodium you can handle and don't mind being bloated sometimes then it works.

Jesus at those rack pulls, forgot you were that strong on those. Do you bounce off the safety bars or pull below the knee? I remember you had a vid before but don't remember what your form was like. That is some serious weight you got there...oh and do you use a belt?

Yeah I know it's from the sodium. Also from the dairy possibly. I figured my body would get used to it after a while but I don't like walking around watery all the time. Sure you can hit your macros with whatever you want and it won't affect body composition but when I constantly don't look as lean as I am, it kind of does in a way. This was just an experiment though. I wanted to see what my "real" weight was. I'll know in a few days and then I'll still go back to my pancakes and stuff. As long as I know I can look leaner at any time by just cutting some stuff out I'm fine with it.

Haha thanks. I don't bounce at all. I actually let it rest for a second so I don't have the momentum help me up. I put the pins as low as they go which I think is at the top of my knee. I don't use a belt. I do think that using Versa Gripps instead of straps helps. My grip is so strong and I feel stronger as a result.

[Ataglance1234]

looking pretty cute man...

post some relaxed pics, you are always flexing in your pics.

I wanna see a pic of your leg relaxed

[B-Neva]

I never understood how people can rack pull so much, that movement feels so awkward for me!

[areya2005]

What would you say is the difference in sodium intake with your take on "IIFYM" and you eating "clean"?

[OoFaP]

I never understood how people can rack pull so much, that movement feels so awkward for me!

People are just built for different things. I've never been comfortable squatting and I see people my size squatting 4 plates for reps. I can't even imagine putting 4 plates on my back.

What would you say is the difference in sodium intake with your take on "IIFYM" and you eating "clean"?

At least 2-3k mg of sodium. It's also the cheese that I eat. Dairy in general seems to cause bloating.

[domingochavez]

When you were clean bulking after your competitions what macros did you generally increase first?

I am reverse dieting currently, and all mine are pretty moderate currently 280p 70f and 250c. My initial idea is to increase fats and carbs gradually as the weeks go by, protein I really don't want getting higher than this as that's an expensive diet to maintain

[foodpr0n]

At least 2-3k mg of sodium. It's also the cheese that I eat. Dairy in general seems to cause bloating.

More wheat also. Flour and tortillas. Wheat blows me up a bit and I'm not even intolerant.

If you balanced sodium out with water intake, might help.