…self-discovery through overtraining…
I don’t know what my potential is. No one ever told me. All I know is that in the last 5 months of training Ive been able to accomplish things that Ive never been able to…
…so I say, fuk potential.
This is no longer bodybuilding.
Im done with “bodybuilding”.
From now on this is training without limits. Without barriers and ceilings.
Without precaution.
Just. Raw. Training.
This isn’t just training of the body. This is training of the mind and of sanity. How long can I sustain? I don’t give a fuk. While Im still standing, I will put in maximum effort.
I’m not sparing myself for anything.
This is going against the grain of all well known “beliefs” in this sport. Meal timing. Recovery Timing. All of that ‘optimal’ protocol
bull****t. I don’t care anymore. I care about putting in work.
Every fuk’n day. Pushing to exhaustion.
For 99.9% of us, the gym is our battlefield.
We SHOULD have a fear of it.
We SHOULD be scared that something we do might injure us.
WE NEED THAT SORT OF FEAR IN OUR HEARTS, so that all other daily fear will be extinguished.
WE ARE BTK!
We are the NEW RENAISSANCE. We push past mediocrity on all levels, whether it be physical, mental, intelligence, knowledge, expression.
Anything.
This is SELF-DISCOVERY THROUGH OVERTRAINING…
NO LIMIT TRAINING:
-I am adding Sheiko protocol to my already heavy / high volume Back, Chest, and Leg days… I repeat: I am ADDING powerlifting moves, and I am NOT SUBTRACTING anything from my previous training.
- I am focusing on the 6-10 rep range for most movements, with weight increase when I successfully achieve 3-4 sets with ~10 solid reps with PROPER FORM.
THE SPLIT:
Mon – BACK & Sheiko DEADLIFT work
Tues – CHEST, CALVES & Sheiko BENCHPRESS work
Wed – DELTS, TRAPS & OBLIQUES
Thurs – HAMS, QUADS, ABS & Sheiko SQUAT work
Fri – ARMS
Sat & Sun – OFF
EATING
I am not changing a thing calorie/macro wise:
3000 cals ; 225-250g CHO, 260g PRO, 110-120g FAT
I am not “counting” cals anymore in the same way I used to. I am eyeballing from now on. No more scales. No more measuring cups.
I am still Intermittently Fasting, however, I am now eating 1 meal at ~12noon of 800-1000 cals with the rest of my 2000-2200 cals at 5pm. Fasting starts again at ~6pm.
This is no longer Leangains protocol. In fact, I am slowly transitioning to a 20 hour daily fast. Stay tuned
SUMMARY:
Wake up. Take advantage of your ability to do this while you still can. Our bodies are built to tolerate much more than we think.
Thank you all for reading and following. This is going to be an interesting experiment for all involved.
As always, comments, criticisms, advice, whatever, are always welcome. And as always, thank you very much for following.
*****WE ARE BTK!!!!*****
“If this is your first time at Fight Club…
… you have to fight”
… Ok, back to the training…
8/29 MONDAY: Back & Deadlift Sheiko
Ive done enough of an intro so here we go:
4:30am – Wake up; 10g BCAA; CEE
5:00am – in the gym
1) Warm-up
5 min bike
2) Deficit Deadlifts (Sheiko; platform 6-8” from ground)
165 x 4
165 x 4
195 x 5
195 x 4
225 x 4
225 x 4
225 x 4
225 x 4
Sheiko status. Percentage work. Rests were 1-2 min
3) Narrow-Grip Cable Pull Downs (90 sec rest)
225 x 7 (PR!!)
225 x 6
225 x 6
Drop Set: 190 x 8
4) Anchored T-Bar (90 sec rests)
Plate weight only:
150 x 8
150 x 8
150 x 6
Drop Set 1: 135 x 4
Drop Set 2: 90 x 7
I enjoy the two drop sets on these. Stove top… Back burners.
5) Weighted Chin-Ups; Underhand Grip (90 sec rests)
BW+25 x 8
BW+25 x 8
BW+25 x 7
Drop Set: BW x 4
Just added these today. Killer bicep work
6) Regular Deadlifts (Sheiko)
165 x 4
195 x 4
225 x 4
225 x 4
245 x 4
245 x 4
245 x 4
245 x 4
Sheiko... that sneaky fuk’n Russian…
7) Seated Row (2 min rests)
240 x 7 (PR!!!)
240 x 7
240 x 7
Drop Set: 210 x 8
Some more good PR work here
8) HS Seated Row Plate-Loaded Machine 960 sec rests)
Plate weight only:
290 x 8 (PR)
290 x 8
290 x 7
9)MYO: HS Seated Row
240 x 10
240 x 7
240 x 5
240 x 4
240 x 4
240 x 4
My back was game over at this point.
10) Cool Down
15 min jog; 5 min incline walk.
42 sets for Back….
Total Time: 2 hours and 30 minutes (Glycogen depletion shiit)
EATS
Meal 1: ~800 cals @ 12 noon
Meal 2: ~2200 cals @ ~5pm
TOTALS: 3000 cals ; 250g CHO; 260g Protein ; 100-120g Fat
(All these are now estimates, I am done with counting and measuring precisely)
So there you go. My new journal. My new training protocol.
No limits.
Overtraining every day.
As always, thanks for all for following.
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Results 1 to 30 of 1317
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08-29-2011, 08:40 AM #1IGF1-Akt-mTor1/2 Brah
- Join Date: Feb 2009
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***Braggable... Self-Discovery Through Overtraining***
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 08:41 AM #2Registered User
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Booooooooom! It's on once again!
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08-29-2011, 08:48 AM #3Registered User
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In mutha fuka!!!.
Will pay kyle $1000000 for first spot.
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08-29-2011, 08:50 AM #4Registered User
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Fuk dat back day.
Mighty stuff man.
And you look like such a cheeky kunt in that pic haha :P
Great work Tom!! Excited to see what this journal brings
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08-29-2011, 08:52 AM #5Carbs are the enemy.
- Join Date: Oct 2010
- Location: Ontario, Canada
- Age: 33
- Posts: 1,272
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IN! You've cut down a lot since starting up the last while... whats the plan now? Continue cutting? Maintain for a while? BULKKK it up?
haha, GL manWorkout Journal: http://forum.bodybuilding.com/showthread.php?t=137788213&pagenumber=
BTK. Murdering a gym near you.
[24.7g IIFYM mixed with 16.8g IF]
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08-29-2011, 09:11 AM #6Registered User
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You can't put a price on that spot!Originally Posted by mike201011
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08-29-2011, 09:12 AM #7IGF1-Akt-mTor1/2 Brah
- Join Date: Feb 2009
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Hell Yeah Kyle! Thanks pal.Originally Posted by ko300zx
I fuk'n love that song!
Originally Posted by mike201011
LOL, thanks Mike! Always good to see you in my journal!Originally Posted by mike201011
Fuk dat back day.
Mighty stuff man.
And you look like such a cheeky kunt in that pic haha :P
Great work Tom!! Excited to see what this journal brings
I was trying to get the whole "Fight Club" thing going with the camera this morning, lol
Whats up man!Originally Posted by canuck17
Plan is: overtrain, eat 3K cals a day, repeat until I start losing strength, increase cals, lol. I have no real cut/bulk approach to this. I am just looking to increase strength. Every thing else is just a bonus.
Thanks for dropping in!
Im Tom by the way.
LOL, thanks bro!Originally Posted by ko300zx
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 09:34 AM #8Registered User
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INNNNNNNNNNNN
Nice hair!
INNNNNNNNNNNNReal Men Eat Meat and Vegetables.
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08-29-2011, 09:35 AM #9THE OG
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FREAKNEN IN ON THE MADNESS!!!!
Awesome intro! Love it!
Holy crap that is an intense back session!!!!!!!! Dude...sick work.
BTK...for life!BRAINS & GAINS
Strong Mind + Strong Body = UNSTOPPABLE
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08-29-2011, 09:40 AM #10IGF1-Akt-mTor1/2 Brah
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Thanks Justin! Always great to have my bradda-from-anadah-muddah in hereOriginally Posted by SupaaJ
LOL, you like the do, huh? I had to chop all the lettuce off. It was getting ridiculous.
HOWEVER... I am glad you brough up the hair. I made you something:
Notice the facial expression and pose? LOL
^The Man who started it al!!!Originally Posted by PBateman2
FREAKNEN IN ON THE MADNESS!!!! Awesome intro! Love it!
Holy crap that is an intense back session!!!!!!!! Dude...sick work.
BTK...for life!
Thanks Manu!
Really good to have you in here bro!
Your trining = Inspiration through the roof!The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 09:46 AM #11Registered User
- Join Date: Aug 2010
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SICK!Originally Posted by braggable
Kick ass words man, love it.Originally Posted by braggable
All that matters.Originally Posted by braggable
Dude, solid use of words, if we are bros, I need to step up my words game. Fuk.Originally Posted by braggable
FUK YA! Dude, I like the blast 5 days then chillax the weekend (aka not move haha).Originally Posted by braggable
Haha, lookie what I see here. Sounds familiar. We is on the same brainlength.Originally Posted by braggable
EATING
I am not changing a thing calorie/macro wise:
3000 cals ; 225-250g CHO, 260g PRO, 110-120g FAT
I am still Intermittently Fasting, however, I am now eating 1 meal at ~12noon of 800-1000 cals with the rest of my 2000-2200 cals at 5pm. Fasting starts again at ~6pm.
This is no longer Leangains protocol. In fact, I am slowly transitioning to a 20 hour daily fast. Stay tuned
Love the Fight Club quote, the angled photo and the sheer shecksaynez. (all bromo)Originally Posted by braggable
“If this is your first time at Fight Club…
… you have to fight”
LOL that was one crazy TLAB-approved session. Fuak!!!!Originally Posted by braggable
8/29 MONDAY: Back & Deadlift Sheiko
42 sets for Back….
Total Time: 2 hours and 30 minutes (Glycogen depletion shiit)
Again, solid choice on the eats protocol. It's like I say with Greg Plitt, dude eats like one meal a day and a shake or two. Looks pretty okay.Originally Posted by braggable
Oh yeah and he runs like 3-4 miles every night at midnight, sleeps 5 hours and then lifts every morning at 5am. Overtraining? pshhh.
Real Men Eat Meat and Vegetables.
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08-29-2011, 09:47 AM #12Registered User
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LOLOLOL!!!!!Originally Posted by braggable
Thanks Justin! Always great to have my bradda-from-anadah-muddah in here
LOL, you like the do, huh? I had to chop all the lettuce off. It was getting ridiculous.
HOWEVER... I am glad you brough up the hair. I made you something:
Notice the facial expression and pose? LOL
Best. post. ever. It's got that "ohhhh lips" and epicness alll over it!
Not to mention lookie who haz bycips genetics too. Nice split kidddddd.
Real Men Eat Meat and Vegetables.
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08-29-2011, 09:55 AM #13IGF1-Akt-mTor1/2 Brah
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^^ J, I dont want to super-quote your quotes but thanks so much bro. It means a lot that you read through all of it and really understand what I am saying. We share that same passion. Your my brah for life homie.
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 09:57 AM #14Mother Pho Ga
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Subbedddd
Sheiko? My journey to 1,500+ @ 165
http://forum.bodybuilding.com/showthread.php?t=167881761
Keep On Getting Strong
Best Gym Lifts
475/315/610 @ 165
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08-29-2011, 10:08 AM #15Registered User
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Subbed!!!
IN ON FIRST PAGE!!!![Bleed Time Krew] Certified
I don't train really to win contests. Not to win friends. Not to look pretty. Not to look at some chick's ass. I train and train very hard cause it's uncomfortable. It's painful. It's demanding. I like that. Time to bleed. - Manu
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08-29-2011, 10:16 AM #16The Midnight Milkman
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ooooh first page
will e-fight all the above for there spot
2 1/2 hours........... gother of mod.....They said you were done!
they said you had no chance!
will you sacrifice to win?
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08-29-2011, 10:26 AM #17Registered User
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What up Tom. Do work son! Subbed in dis b!tch!
"that sneaky fuk’n Russian"… SNATCH FTMFW!!"Training is 100 percent, Nutrition is 100 percent, and Mental approach is 100 percent. It is like a tripod, you take one of the legs away and they all fall down. " - Dorian Yates
"You will not be impatient; the grind is where character is made. Focus on what you have to do TODAY to make tomorrow better. This is a lifelong project." - Jim Wendler
TATW
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08-29-2011, 10:32 AM #18Registered User
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Subbed. Keep killin' it bro.
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you.
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08-29-2011, 10:55 AM #19IGF1-Akt-mTor1/2 Brah
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Thanks DJ Matt!Originally Posted by phal
Hope you bring in the crazy jamz, braddah!
Nice! Glad to have you Lawrence!Originally Posted by sunchienlee
Joooocy Dave!!Originally Posted by juicydanglers
Its not a party til you show up.
Bring the lulz!
Yes! Someone caught that! LOLOriginally Posted by TheRagingboxer
Really cool to have you bro. Thanks!
Thanks man!Originally Posted by tswdan
Im Tom by the way.The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 10:56 AM #20Not banned afterall
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IIIIIIIIIIIIIIIIIIINNNNNNNNNNNNNNNNNNNNNN
Get it bro! Bleed till everything is yours.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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08-29-2011, 10:58 AM #21IGF1-Akt-mTor1/2 Brah
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Alex!! Whats up bro!Originally Posted by MarkVI
Thanks man, I will try my hardest to keep up with your leg training! Gotta earn those tree-trunks you got!
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 11:21 AM #22Registered User
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Originally Posted by braggable
Real Men Eat Meat and Vegetables.
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08-29-2011, 11:34 AM #23Registered User
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Np. I'm Dan, new around here. Saw your results on the Nutrition forum contest. Awesome job man.Originally Posted by braggable
*Unaesthetic Crew* Disregard V-Taper, Acquire PRs.
The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you.
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08-29-2011, 12:00 PM #24IGF1-Akt-mTor1/2 Brah
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Hey, thanks a lot Dan! That means a lot bro.Originally Posted by tswdan
Any advice or questions you have, don't hesitate bro.The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 12:35 PM #25CEO - Vandelay Industries
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YES!
In on 1st page!
I'm with you again on this journey, Tom.
Loving everything so far. Opening words, training plan, nutrition, hair, gif, all of it!
Time to Bleed!Architect, Marine Biologist, Importer-Exporter, Latex Manufacturing.
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08-29-2011, 12:35 PM #26Come at me, ho
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This is crazy. And awesome.
Glad to be in on the first page this time instead of the last Looking forward to all that's to come!
Boxing Promoter, keystonebox.com
IG/Twitter/Snap: lorinelise8 (stalk away)
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08-29-2011, 01:02 PM #27Registered User
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In brother, all the way.... Amazing intro , got goosebumps and everything ...even cried a little...(srs)
Mod Neg = 1
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08-29-2011, 01:14 PM #28IGF1-Akt-mTor1/2 Brah
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TOMMY GUNZ!!!! Gang's all here now!Originally Posted by viennafat
Thanks pal! Stoked and honored to have you bro, you know that
LOL, you like that gif? I was hoping it would go over well.
Hell yeah, our resident in-house chef is in! Hide your recipes!Originally Posted by lorinelise
This is crazy. And awesome.
Glad to be in on the first page this time instead of the last Looking forward to all that's to come!
Whats up Lorin! Thanks for following along. Really stoked to have you!
Thanks bro!Originally Posted by TransientBeing
Man I am super stoked to have you following! Thanks for that.
How is Med School going, bro? Also, you are gonna have to tell me your name again (my bad).
-tomThe above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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08-29-2011, 02:05 PM #294 touchdowns in one game
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IN this time around! Awesome write up!
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08-29-2011, 02:23 PM #30IGF1-Akt-mTor1/2 Brah
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Thanks man! Great to have you!Originally Posted by FenderElectrics
The above statement/post does not represent the opinions of anyone in real life. This is the internet. Not real life. Anyone who cannot grasp the difference between the two lacks the basic intelligence necessary for survival and should not be allowed to form opinions.
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