Vytis Chapter II - The Realization of a Dream

[2nd_chance]

Upper Body Hypertrophy
Incline Press - 3 sets of 12
Rack Deads - 3 sets of 12
Chest Press - 3 sets of 10
BB Rows - 3 sets of 10
Shoulder Press - 3 sets of 12
Face Pulls - 3 sets of 10
Crossovers - 3 sets of 12
EZ Bar Curls - 2 sets of 12
French Curls - 2 sets of 12

Hey V, a couple of questions:

1. How much time for those 25 sets?
2. How close to failure do you get on the sets of 10-12?

[Tifflex]

My wife and I threw a dinner party last night, so I was busy baking and cooking. Let's see....we had the appetizers, cheese and crackers, guacamole and chips, beef stroganoff on egg noodles, green beans with almonds, green salad with honey mustard vinaigrette. And for dessert I baked cherry, pear and minced meat tarts. It was a hit. But enough talk about food, I did some training earlier in the day:

You had me at baking and cooking. It sounds like y'all had a great time. I'm sure it feels nice being able to enjoy the fruits of your labor.

Upper Body Hypertrophy
Incline Press - 3 sets of 12
Rack Deads - 3 sets of 12
Chest Press - 3 sets of 10
BB Rows - 3 sets of 10
Shoulder Press - 3 sets of 12
Face Pulls - 3 sets of 10
Crossovers - 3 sets of 12
EZ Bar Curls - 2 sets of 12
French Curls - 2 sets of 12

Lower body and dinner with the in-laws tonight. It seems like the party season is upon us....

Good job!

[Vytis]

Hey V, a couple of questions:

1. How much time for those 25 sets?
2. How close to failure do you get on the sets of 10-12?

Time is all dependent on how much energy is flowing....but it's always under 60 minutes. In terms of failure, it's pretty close to all out on each set.

You had me at baking and cooking. It sounds like y'all had a great time. I'm sure it feels nice being able to enjoy the fruits of your labor.



Good job!

Thanks Tiff. It made for a fun, but long weekend.

Tonight the in-laws came over for dinner, so it was another day of food prep. It's nice that our weekend of entertaining is finally over. Our dish washer is doing overtime.

I did get my workout in:

Lower Body Hypertrophy
Leg Extentions - 5 sets of 12
Lying Leg Curls - 5 sets of 12
Standing Curls - 5 sets of 12
Squats - 5 sets of 10
Calf Raise - 5 sets of 20-25

HIIT tomorrow. Have a great night guys.

[Vytis]

Yesterday was cardio only. Here's the recap:

20 min HIIT
12 min LISS

So really nothing too taxing. Today is an upper body power workout.

I have another diet friendly recipe to share:

Low Fat Christmas Egg Nog

6 cups skim milk
1 cup Egg Beaters (or similar)
2 teaspoons vanilla extract
2 teaspoons rum extract
Sweetener to taste
2 x pinch nutmeg, ground
2 x pinch cinnamon, ground
1/2 cup of white rum (optional)

In a medium saucepan (or bowl, if you plan to use the microwave), heat the milk, Egg Beaters and sweetener or sugar.
You'll need to remember to stir continuously if you're using the stove, and every minute if you're using the microwave.
Heat & stir until the mixture thickens slightly - enough that it can coat the back of a spoon.
Stir in the vanilla & rum extracts, one pinch of nutmeg & one pinch of cinnamon.
Remove from heat (or microwave).
Cover with plastic wrap and refrigerate until the eggnog has cooled (at least 3 hours).
Just prior to serving, ladle your yummy low fat eggnog into glasses, and garnish each with an extra little sprinkle of ground nutmeg & ground cinnamon.

[Vytis]

So here's the workout from today:

Upper Body Power
Incline Press - 3 sets of 6-12 reps
BB Rows - 4 sets of 8-12 reps
Chest Press - 3 sets of 8 reps
Machine Rows - 2 sets of 6-10 reps
Lat Pulldowns - 2 sets of 8 reps
Shoulder Press - 2 sets of 6 reps
Shrugs - 3 sets 6-12 reps
EZ Bar Curls - 2 sets of 5-8

PWO Cardio - 16 min LISS (occluded)

Have a great night all!

[2nd_chance]

So here's the workout from today:

Upper Body Power
Incline Press - 3 sets of 6-12 reps
BB Rows - 4 sets of 8-12 reps
Chest Press - 3 sets of 8 reps
Machine Rows - 2 sets of 6-10 reps
Lat Pulldowns - 2 sets of 8 reps
Shoulder Press - 2 sets of 6 reps
Shrugs - 3 sets 6-12 reps
EZ Bar Curls - 2 sets of 5-8

PWO Cardio - 16 min LISS (occluded)

Have a great night all!

Nice work V. How was the energy level today?

[ArchAngel'73]

PWO Cardio - 16 min LISS (occluded)

Hot damn, that's one I've NEVER seen done in 21 years of being a gym rat (SERIOUS!!).


What's it feel like...do you think it helps grow 'em too? and whatever else you can tell us, very interesting my man.

Recipes look good, aren't ya glad we're not prepping through Christmas (like my journal partner LOL)?

[Vytis]

Nice work V. How was the energy level today?

Felt pretty good today. Strength is coming back slowly.....

Hot damn, that's one I've NEVER seen done in 21 years of being a gym rat (SERIOUS!!).


What's it feel like...do you think it helps grow 'em too? and whatever else you can tell us, very interesting my man.

Recipes look good, aren't ya glad we're not prepping through Christmas (like my journal partner LOL)?

The occluded cardio is hard. You really feel a strong pump in the legs....not quite pain, but close to it.

Take a look at this thread and the posts within the journal to get an idea of the benefits of occlusion:

http://forum.bodybuilding.com/showth...#post402459191

It will be nice to take it easy through Christmas.

[Vytis]

I hate the winter....just had to get that out.

Seeing that I haven't posted a pic for a while:



Where were the quad veins when I needed them on contest day?

[2nd_chance]

I hate the winter....just had to get that out.

me too!!!!!!!!!!

Seeing that I haven't posted a pic for a while:



Where were the quad veins when I needed them on contest day?

I don't know but they're sure there now! Ripped.

[Vytis]

me too!!!!!!!!!!

I don't know but they're sure there now! Ripped.

Now the trick is to keep them where they're at....

Did I mention that I hate winter....? Squats + shovelling heavy wet snow = sad, sore back

Here's the workout:

Lower Body & Triceps Power
Leg Extentions - 5 sets of 8-12 reps
Lying Leg Curls - 5 sets of 7-12 reps
Standing Leg Curls - 3 sets of 6-8 reps
Squats - 4 sets of 6-12 reps
Calf Raise - 5 sets of 16-20 reps
Triceps Pressdowns - 4 sets of 6-12 reps

I'm counting the shovelling as PWO cardio....

Oh, and I baked today:

Apple Walnut Cake

[Vytis]

Cardio only today - this one is influenced (maybe more like directed) by Jaime:

16 HIIT intervals (on/off intervals 15/15, 30/30, 45/45)
24 LISS

This was definitely more challenging.....I like it.

[Vytis]

Another week is in the books - it's the weekend!

First, here's the workout:

Upper Body Hypertrophy
Incline Press - 4 sets of 10-12
BB Rows - 4 sets of 12
Chest Press - 3 sets of 10
Crossovers - 3 sets of 12
Lat Pulldowns - 3 sets of 12
Shoulder Press - 3 sets of 13
Shrugs - 3 sets of 13
EZ Bar Curls - 2 sets of 10
1 Arm Cable Curls - 2 sets of 10

Felt pretty good about this one.

Now, on to the food.....I baked some Apple, Cherry & Minced Meat Turnovers:



This is only some of them....there are 12 others waiting to be eaten.

[Tifflex]

I hate the winter....just had to get that out.

Seeing that I haven't posted a pic for a while:



Where were the quad veins when I needed them on contest day?

Nice quads and quad veins.

Another week is in the books - it's the weekend!

First, here's the workout:

Upper Body Hypertrophy
Incline Press - 4 sets of 10-12
BB Rows - 4 sets of 12
Chest Press - 3 sets of 10
Crossovers - 3 sets of 12
Lat Pulldowns - 3 sets of 12
Shoulder Press - 3 sets of 13
Shrugs - 3 sets of 13
EZ Bar Curls - 2 sets of 10
1 Arm Cable Curls - 2 sets of 10

Felt pretty good about this one.

Now, on to the food.....I baked some Apple, Cherry & Minced Meat Turnovers:



This is only some of them....there are 12 others waiting to be eaten.

Good upper body workout. Btw, your pics are killing me.

[2nd_chance]

How do you expect us to concentrate on your workouts with all this food porn in here??? LOL.

Good job bro!

[Vytis]

Nice quads and quad veins.



Good upper body workout. Btw, your pics are killing me.

Thanks Tiff - and sorry about the food pics.....

How do you expect us to concentrate on your workouts with all this food porn in here??? LOL.

Good job bro!

Thanks. Luckily we have more guests over at this time of year or else I'd have more eating to do.


Pretty slow day today. Not much more than cooking a roast in the slow cooker and playing with Nathan.

I did get this in:

Legs & Triceps Hypertrophy
Leg Extentions - 5 sets of 12
Lying Leg Curls - 5 sets of 12
Standing Curls - 4 sets of 10
Squats - 5 sets of 10-12
Calf Raise - 5 sets of 20
Overhead Extentions - 3 sets of 14
Pressdowns - 3 sets of 14

Have a great night guys.

[Vytis]

Here's my HIIT cardio session from earlier today:

20 sprints (15, 30 & 40 second intervals) + LISS for a total of 40 minutes

Sorry, it was a low carb day, so no good food pics to share. But I did get one really good shot:

[Pretty Hardcore]

The food looks great, when's dinner? LOL


Your workouts are looking great.

[TwoWalks]

Vytis, it is refreshing to see that some people can enjoy eating and still be lean. Keep the food porn coming, I am eating vicariously through your posts.

[Vytis]

The food looks great, when's dinner? LOL


Your workouts are looking great.

Dinner's always on and you have an open invitation.

Vytis, it is refreshing to see that some people can enjoy eating and still be lean. Keep the food porn coming, I am eating vicariously through your posts.

I know how you feel. During my prep I was living through others food adventures myself. I'll keep the pics coming for sure....

Here's my workout from tonight:

Upper Body Power
Incline Press - 3 sets of 4-10
BB Rows - 4 sets of 6-10
Chest Pess - 3 sets of 6-8
Lat Pulldowns - 3 sets of 7-8
Shoulder Press - 3 sets of 6-8
Side Laterals - 2 sets of 10
Shrugs - 3 sets of 12
EZ Bar Curls - 2 sets of 6-10

The encouraging part of this workout is the fact that I'm closing in on my own PB's already, and at a much lower bodyweight - about 14 lbs lighter. So overall, things are looking up.

[2nd_chance]

The encouraging part of this workout is the fact that I'm closing in on my own PB's already, and at a much lower bodyweight - about 14 lbs lighter. So overall, things are looking up.

That's awesome bro. Very encouraging.

[Vytis]

That's awesome bro. Very encouraging.

Thanks, I hope this continues and I make this "offseason" a successful one.

I woke up with a very bad headache, but thankfully it didn't turn into a migraine, so it was lifting as usual today:

Leg & Triceps Power
Squats - 6 sets of 6-12
Standing Leg Curls - 3 sets of 6-10
Lying Leg Curls - 3 sets of 5-10
Leg Extentions - 3 sets of 6-10
Calf Raise - 6 sets of 15
Triceps Pressdowns - 3 sets of 6-8
Overhead Cable Extentions - 3 sets of 10

I decided to mix up the order of my exercises today, so it was squats first. By not pre-exhausting the quads I was able to load up the bar a little more. We'll see how my legs react to the change, if they do at all.

Did some more baking - cornbread muffins:

[ArchAngel'73]

I'm amazed you can eat like that and have sliced quads like that (jealous too!).

Are you doing your own workout and nutrition planning? Will you be with anyone the next prep, and if so, who?

[Vytis]

Later today I'll be plugging out another HIIT session. No weights today, so I'll have lots to give on those blasted intervals.

Have a great day all.

I'm amazed you can eat like that and have sliced quads like that (jealous too!).

Are you doing your own workout and nutrition planning? Will you be with anyone the next prep, and if so, who?

Yeah, I'm pretty much on my own, apart from getting great advice from friends on the forums. I think it's a great way to understand how your body works. Although sometimes I would love to have a professional guide me....

Now don't get me wrong, I have the food I post, but I make sure that it fits into my macros, which are still quite strict. I save the treats for my PWO meal.

Here's the wheels froma couple of days ago. The veins were making an appearance:

[Vytis]

I'm feeling mixed emotions today. The Olympic Torch is being run through the GTA today, which is exciting, but I'm a little disappointed that I'm not one of the torch bearers. I entered numerous contests to try to be part of the run, but no luck. I am a huge fan of the Olympics and wanted to be a small part of it this time around....I'll just be a spectator again....

[2nd_chance]

I'm feeling mixed emotions today. The Olympic Torch is being run through the GTA today, which is exciting, but I'm a little disappointed that I'm not one of the torch bearers. I entered numerous contests to try to be part of the run, but no luck. I am a huge fan of the Olympics and wanted to be a small part of it this time around....I'll just be a spectator again....

Bummer. On the positive side, the hammies are looking great (no-ho).

[Vytis]

Bummer. On the positive side, the hammies are looking great (no-ho).

It would have been so cool. Thanks for the props....

Here's my cardio session from tonight:

16 HIIT intervals (15, 30, 45, 60 seconds) + LISS for a total of 46 minutes.

The 60 second sprints are hard.

Have a great night all!

[vhart07]

Hey Robert!

I finally found an opportunity to stop by. Again, huge congratulations from me to you on all the crazy-good stuff that is going on in your life. Phew! What a year!

This picture rules:



_____________________

I hate the winter....just had to get that out.

^
Me too. Bitter winds and icy pavement make me mad.








But veinage like this?








Whilst eating foods like this?



Now that's something to smile about!







And it's crazy stuff like this....

16 HIIT intervals (on/off intervals 15/15, 30/30, 45/45)
24 LISS

...that explains it all.

Congratulations, Robert!

Stay strong through these winter months and may you, your beautiful wife and adorable little Nathan enjoy the holiday festivities together!

~Valerie

[Vytis]

Hey Robert!

I finally found an opportunity to stop by. Again, huge congratulations from me to you on all the crazy-good stuff that is going on in your life. Phew! What a year!

This picture rules:



_____________________








^
Me too. Bitter winds and icy pavement make me mad.








But veinage like this?








Whilst eating foods like this?



Now that's something to smile about!







And it's crazy stuff like this....



...that explains it all.

Congratulations, Robert!

Stay strong through these winter months and may you, your beautiful wife and adorable little Nathan enjoy the holiday festivities together!

~Valerie

Valarie, thanks so much for taking the time to write this sweet post. You hit the nail right on the head. Becoming a father is the greatest thing (other than marrying my wife Jennifer) that's happened in my life. My family is the greatest gift that I have and will have ever received. I am truly a blessed man.



Today I meant to plug out an Upper Body Hypertrophy workout, but I was a little short of time, so it turned into a Push workout. I'll do the Pull movements tomorrow. Here's tonight's effort:

Incline Press - 5 sets of 10-12
Bench Press - 3 sets of 10
Crossovers - 3 sets of 12
Shoulder Press - 6 sets of 12
Overhead Triceps Extentions - 4 sets of 14
Triceps Pressdowns - 1 drop set of 10/11/12

Felt pretty good tonight. I think my lower back will appreciate the extra day off. We'll see how it goes tomorrow.

Have a great night guys....*ahem*....check the SuperSite main page....

[Pretty Hardcore]

Have a great night guys....*ahem*....check the SuperSite main page....

Congratulations on the Transformation of the Week that's fantastic and well deserved. Great Job