InfiniteExcel's Journey: To Excel Infinitely.

[InfiniteExcel]

Bulking Diet

*example.

-4 Scoops ON Whey
-6 cups (48 ounces) 2% milk
-1.5 cups boneless, skinless chicken breast
-6 slices of ezekiel bread or 3 ezekiel hamburger buns
-3 tbsp mayonaise
-3 whole eggs, serving of cheddar cheese
-3 packets of Quaker Oatmeal
-6+ bottles of water

Totals

Calories: 3400
Protein: 300
Fats: ???
Carbs: ???

I don't worry about tracking the carb and fat content of what I eat.
I know that I respond well to a diet higher in fats.



Supplements?

I *will* be supplementing with..

-ON Whey
-ON Creatine
-Controlled Labs Glycergrow
-Jack3d
-Fishoil
-Vitamin C

Aim: Gain 20-25 lbs a year max. 35-40 last year was sloppy & unnecessary.

[InfiniteExcel]

DB Curl: 50x8, 50x8

Guillotine Press: 135135x10, 155x8

Incline DB Press: 100x8 (slowly)

Incline Flyes: 60x8, 60s, 60s

Decline DB Press (slow and wide): 55 x ?, 55 x ?

Close Grip Bench: 135 x 12 superset with overhead ext 90x10 (both performed slowly)

Push Downs: 3 sets

Pull Ups: 3 sets

Back Machine 2: 155 x ?, ?, ?

DB Rows (strict as hell, not to failure): 100 x 10, 115 x 8, 95 x 7 (super set with last set of pull ups)

Ez Bar Tricep Ext: 95 x ?, ?, ?, ?

Side Raises: 40s, 50s, 35s

Notes:

-I really like decline press. Keep doing it.
-Raises feel better remaining at sides. Do it that way.
-2 days off now (not by choice) 3 if I'm badly hung-over on new years.
-Haven't drank in 3 weeks. Longer than my expectation of twice a month.

[InfiniteExcel]

GVT

*A2 is performed immediately after A1. The same can be assumed for B exercises.

Day 1: Chest and Back

A1: Incline Barbell Press (4 sec. down) 10x10
A2: Bent Over Barbell Row (4 sec. down) 10x10
*90 sec. rest after each complete set

B1: Incline Dumbell Flye (3 sec. down, 2 sec. up) 3x10-12
B2: One-Arm Dummbell Row (3 sec. down, 2 sec. up) 3x10-12
*60 sec. rest after each complete set

Day 2: Legs and Abs

A1: Front Squat (4 sec. down, 2 sec. up) 10x10
A2: Stiff Legged Dumbbell Deadlift (4 sec down, 2 sec. up) 10x10
*90 sec. rest after each complete set

B1: Low Cable Pull In (2 sec. down, 2 sec up) 3x15-20
B2: Calf Extension On The Leg Press (2 sec. down, 2 sec. up) 3x15-20
*60 sec. rest after each complete set

Day 3: OFF

Day 4: Arms and Shoulders

A1: Weighted Dips (4 sec. down) 10x10
A2: Incline Curls (4 sec. down) 10x10
90 sec. rest after each complete set

B1: Bent Over Dumbell Lateral Raise (2 sec. down) 3x10-12
B2: Chest Supported Dumbell Raises On An Inclined Bench (2sec. down) 3x10-12
*60 sec. rest after each complete set

Day 5: OFF

Repeat

Each 'A' exercise is performed with 60% of my 1RM; 10 reps with a weight that I can assumably do 20 at normal pace with.
The key with this type of training is time under tension and volume.

[InfiniteExcel]

I'm going to be starting with 57% to increase my chances of sustained progress from week to week.

Incline Barbell Press: 170
Bemt Over Barbell Rows: 185 *haven't done these in awhile
Incline DB Flyes: 50's
DB Rows: 90's+

Front Squat (beltless): 165 *have done these for 4-5 workouts while cutting in the last year
SL DB DL: 30's+
Cable Pull Ins: Never done it, try it and see
Leg Press calf raise: I'll see

Weighted Dips: +100
Incline Curl: 25's

Bent Over Raises: Will be doing it at my sides, I'll have to adjust accordingly
CSIR: 25's

throw in some more ab work on shoulder/arm day

[Teenwolf2]

GVT is brutal, good luck dude. Have you posted pics recently?

[InfiniteExcel]

GVT is brutal, good luck dude. Have you posted pics recently?

No idea when I'll be posting recent pictures. My home is very poorly lit and I don't want to take update pictures with my bottom of the line camera. I'll probably end up buying a new camera before I borrow my friend's dad's camera. Frequent videos until then.

I may change my mind but as of right now pics aren't a top priority

[InfiniteExcel]

I've ate in bulking calories for two days and today is the day I begin GVT. While my goal is to gain 20-25 lbs/year that is simply the rate at which I wish to put on weight. My next cut will probably be for a month in late spring.

[InfiniteExcel]

*Attempt GVT chest and back
*Finish 6/10 A sets and 0 B sets
*Feel waaaay too much shoulder involvement
*Right from the get go it felt much more difficult than I had expected

My voice sounds like I'm sick; coughing up much thicker brownish phlegm. After I'm recovered I'm going to successfully re-attempt Day 1.

One of the opening lines within the write-up for GVT states something like "many people question this routines effectiveness for the first few sets". Since it felt difficult right from set one, I assumed I was using too much weight.

This routine is done for only three weeks followed by a one week de-load with light-ass weights before beginning a more difficult routine. This tells me that it's pretty damn hard, and supposed to feel that way, so I'm just going to push through it with 55-60%, as the write-up recommends. I'll be able to do it, that's not the problem, but I'm still not 100% sure if the weights I selected are appropriate.

[Xuaxace]

sounds ****ing brutal!

This routines are definitely good to develop strong mental toughness that goes a long way, just like 20 rep breathing squats or smolov. Good luck with it, keen to see someone knowledgeable give it a good crack at it so I can gauge if it works .

I remember doing 1 day of GVT and it had me do leg curls... I had never done the movement (complete newbie) so I did 10x10. I couldn't walk for a few days. I know people say this all the time, but I could NOT walk, my legs would give in at random times and I would fall to the floor!

[BulkingForever]

Curious to see your progress on GVT!

[InfiniteExcel]

sounds ****ing brutal!

This routines are definitely good to develop strong mental toughness that goes a long way, just like 20 rep breathing squats or smolov. Good luck with it, keen to see someone knowledgeable give it a good crack at it so I can gauge if it works .

I remember doing 1 day of GVT and it had me do leg curls... I had never done the movement (complete newbie) so I did 10x10. I couldn't walk for a few days. I know people say this all the time, but I could NOT walk, my legs would give in at random times and I would fall to the floor!

Thanks bro! Today is the day I GIVE IT!

Curious to see your progress on GVT!

Me too lol

--

Replaced barbell rows with back machine 1. Day 1 today.

[InfiniteExcel]

Wussup, girls?

Day 1 was a success! Some minor tweaks are needed but I know what they are, and I still got in a hard and effective workout

Incline DB Press (fairly wide): 65x10 (4 seconds down) superset with back machine #1 110x10 (4 seconds down)

*repeat ten times with 100 seconds rest inbetween sets. I spend 15 seconds quickly walking to the water fountain and back so I'm only sitting and resting for 85 seconds.

DB Row 90x10 superset with decline flyes 45x10, did two sets, 60 seconds rest

Notes:

-Use different bench for incline next time. Had trouble feeling my chest contract.
-An 80 on dumbbell rows

[InfiniteExcel]

8 sets of back squats, 7-10 reps, 225, 205, 185 and 155 were the weights used. 60 percent of my 1rm is just way too difficult on squats...I've always done squats in the 1-6 rep range..10 4 second reps regardless of weight is overwhelming..used 20s for sldbld
6 sets for abs

[kaoslegend]

how long you gonna run GVT bro?

[InfiniteExcel]

how long you gonna run GVT bro?

Probably 3-4 months, I plan on running a strength oriented routine with bbing style assistance work afterwards (6-10 reps, superficial exercises like curls etc)

--

Arms/shoulders

Close grip bench: 155x10 for 7 sets and 8, 7 and 7 reps super set with incline (palms up) 25x10 for 10 sets

Side Raise (at sides at all times) 25x8 super set chest supported raises on incline bench 25x6-8 (3 sets)

Notes:

-some cgb reps were fast, a lot of curl reps were fast, definitely same weights next session
-not feelin the raises remaining at sides, do them as I used to starting infront of my body
-didn't like the video I recorded, unflattering angles. Although my stomach looked nice n tight n flat
-GVT gives those pumps that kinda make you whimper after your set; TIME TO ****IN GROW!

[InfiniteExcel]

It's finally time to start working!

Workouts will now take place two hours after I wake up. Looking forward to waking up, actually having to wake up.

Notes:

-70's on incline. Use longer bench.
-120 on bm1
-Watch how to videos on exercises to refresh how they should be done

[InfiniteExcel]

CChest and Back

Incline DB Press supersetted with bm1: 70x10/100-120x10 (repeat ten times, 90 sec. rest between sets))

DB Row supersetted with flat db flyes: 80x10/50x10 (repeat 3 times, 60 sec. rest between sets)

Duration: 41 minutes

Notes:

-Got 8-9 reps on the last 3 sets of incline db. I went out wider than I had gone last time.
-Started doing bm1 with my elbows underneath my hands, more difficult so less weight.

The camera itself is tilted lol, here's a video anyway



^ set #9.

[InfiniteExcel]

Legs

Squats: 225x8-10 for 6 sets, 185x8-10 for 4 sets. 60 seconds rest between sets.

Stiff leg db deadlift: 30x8 for 10 sets (last five supersetted with hanging leg raises)

[i]Notes:

-The hell with the tempo on leg days. I've always done like 3 sets of squats, 5 reps per set, with 4-5 mins rest. 10 sets of 8-10 reps with 60 sec. rest is enough. I'm not very well conditioned for stamina so I'm confident it's enough to stimulate hypertrophy without the slow tempo.
-Video was recorded at work (I work at a highschool). Got to unleash for this session, oh man felt ****ing great.[/i

[InfiniteExcel]

Arms/Shoulders

Close grip bench press: 160x10 5-6 sets, 7-9 reps on the last 4-5 - incline curl 30x10 for 6 sets, 8-9 reps for the last 4

*90 seconds rest after each super set of cgbp and incline curls

Side Raises: 25x10, 25x10, 25x10 - chest supported incline raises 25 x 6, 8 and ?

*60 seconds rest after each superset

Notes:

-Used a closer grip on a lot of sets with close grip. I feel it less in my triceps and a little in my front delts with the standard grip width.
-Higher incline for the curls. Faster reps than last time, curls aren;t supposed to be 4 seconds
-Pushed harder on individual sets; go til I burst!

[comps]

How do you bulk @ only 3400 calories.

I've missed you man.

Show me some progress pictures of your thick solid and tight progress.

[InfiniteExcel]

How do you bulk @ only 3400 calories.

I've missed you man.

Show me some progress pictures of your thick solid and tight progress.

I was easing into bulking calories, now I need at least 4k

do you now? lol..

I got some pics I could post here

[comps]

I was easing into bulking calories, now I need at least 4k

do you now? lol..

I got some pics I could post here

You sound cold.

[InfiniteExcel]

You sound cold.

You sound eerily warm Nah dude, my heart yearns for other people too, ya just never know what you're getting over the internet

You're one of my favorite posters and I've missed your presence in my log & you keeping a log. Last I remember you were recovering from an injury, an injury that you could only train upperbody until you reovered?

You still going to post secondary? You're certainly leaner than the last pictures that I've seen of you, probably added some lbm mass as well!

I like what you've got to say Comps, but not only have we never met, we've never had a conversation that didn't exist in our logs, just strikes me as odd that you can miss me

[InfiniteExcel]

German Volume Training: Chest and Back

*90 seconds after each set (A1 and A2 performed consecutively, the same for B's. 4 second negatives)

A1 - DB Incline Press: 75x10 (6 sets), 9, 7.5, 7 and 7 reps

A2 - Back Machine 1: 120x10 for 6 sets, 6-8 for 3 and ???? on the last set..pushed it so I hard I let out an unintentional cry lol

B1: DB Rows (85x8, 85x8)

B2: Decline Flyes (55x?, 55x?)

[InfiniteExcel]

Taking an extra day off from the gym. Working 40 hrs a week from practically doing nothing is a big change. Sunday was supposed to be a leg workout but I enjoyed the day off for R&R. More so for my mind than my body; I forgot to do some things at work on Friday so I really want to make sure I get everything right today.

Leg day tomorrow and then arms/shoulders the next day. My first leg session with GVT was insufficient so I'll need to do one more (after tomorrows) to complete my first 3-week block of GVT. I'll hit my abs, traps, forearms and calves over the days recovering for the final leg workout. After the final leg workout it's a 1 week de load and then onto my second of three three week blocks before moving on to a more difficult version of GVT (10 sets of 6 reps, 5 second negatives instead of 4)

[InfiniteExcel]

Legs

squats: 225x8 for 8 sets. May have came short of 8 reps on a few sets. (60 sec rest between sets)

stiff legg db deadlift: 35x10, last 5 supersetted with hanging leg raises (45-60 sec. rest between sets)

NOTES:

-Upperback felt fatigued on squats.
-pain near my left knee.
-No water =/
-incorporate quad and hamstring curls
-incorporate machines for smaller muscles in the posterior chain

--

Arms/Shoudlers

Close grip benchpress: 165x10 for 4 sets, 7-9 reps on the last 6.

Incline Curls: 35x10 for 4 sets, 7-9 on the last 6.

*supersetted..90 sec. rest

Rope pushdowns superset with close grip ez bar curls (3 sets, supersetted, 60 sec. rest)

Side Raises: 35x10, 35x10, 35x10 supersetted with chest supported incline raises 35x5-6, 35x5-6

NOTES:

-Been using creatine again for two days.
-Second workout using 'Jack3d'. I would describe it as a smooth, enthusiastic feeling. I like it but would prefer something a little more intense. Best preworkout I ever used, hands down, was hemorage black ultra concentrate before 1,3 dmaa was taken off the market. That sh*t was comparable to ******* (inb4 coke head, I've only done it twice lol, few eyars ago)
-Do more work for shoulders

--

GENERAL NOTES:

-Do more investigating on calorie needs.
-Decide where I will place my camera before I even start my warm up sets
-Stretch/foam roll more. *Do so after eating & taking ADHD medication, BEFORE showering.
-Remain adequately hydrated

[InfiniteExcel]

Fridays de-load (more like a mild workout) session

*most sets except for a few for arms and abs were done with 60-70% effort.

Lat pull downs: 4-5 sets 40-50 kg

Behind the neck lat pull downs: 4-5 sets 40-50 kg

concentration curl supersetted with db skull crushers: 3-4 sets (35's)

rope push down supersetted with close grip ez bar curl: 3-4 sets

bodyweight dips: 2 sets

incline barbell: 3-4 sets (115x10-15 lol)

pec flye/peck deck machine: 3 sets

decline sit ups: 5 sets

hanging leg raises: 5 sets

Notes:

-Saturday and Sunday no sessions

[InfiniteExcel]

Diet?

Staples..

-4 whole eggs
-6-8 tbsp between peanut butter and nutella
-6-8 servings of 2% and chocolate milk (1.5-2L, 48-64 ounces)
-4-6 scoops of whey

My calories have been as low 3.8k and as high as 4.5k, protein content has been between 220-280 grams. [i]I've really increased consumption of fats and my body looks leaner and feels harder, vascularity is stronger, and I feel my skin looks darker/more attractive. I pounded it with the milk and peanut butter a few years ago; dunno why I stopped and am definitely going to keep up with it.

[InfiniteExcel]

Legs n abs

Squats: 225x10, 225x10

deadlift: 205x5-10 for 6-7 sets ( a lot of sets were supersetted with stiff leg db deadlifts/hanging leg raises/other exercises..sometimes 3 in one set

hanging leg raises: 5 sets

side bends: 50x10, 50x10, 70x8, 70x8 super set with 50x8

stiff leg db deadlift: 5 sets with 40's, 65x8

3-4 sets of pull downs because I felt like it

2-3 sets of quad curls

was done my work 75 mins before my shift was over so that's when I did the side bends along with 4 sets on the hip abductor

Notes:

I do not like squats with this style of training.
-I'm switching squats for deadlifts. I'll do one working set for squats (5 reps) every lowerbody session so as to not lose strength/familiarity with the movement. Haven't done heavy back squats in awhile, and when I did I was using my belt; 315 felt heavy...YIKES!
-As long as I continue working at this school I'll have access to the beloved lat pull down machine so "back machine 1" is history, for now. "back machine 1" at the gym I pay for is a piece of ****, it IS a down graded version of the lat pull down. The handles are attatched so theres no option to attatch different ones to hit different muscles and the weight is on a fixed path where as with the LPD machine you can pull the cable straight down or on an angle etc. No effin fumbling with levers for seat/bar height, just adjust my hand grip and where I pull the weight too. Hits my back wonderully..

[apujols24]

Damn bro, your killing it in here! Sorry I haven't posted in here in a while but I haven't forgot about you haha keep it up man. Big inspiration for sure