AFV Bulking quest... Product Reviews, Work outs and meals ITT.

[AirForceV]

Been training for 2 years pretty solid. Last year I have been taking it far more seriously and my main muscle gains have been the last 6 months thanks to learning to eat like a king...


This is my log for these products and I will post my work outs and meals after this initial post with a few pictures every so often. My goal is to gain 20 lbs of MASS as of NOW. My goal is to be 200lbs by Spring 2012.
Feel free to ask questions and chat.

SUPPLEMENTS used every lifting day
ISO Ultimate Nutrition Mass Xtreme Mass Gainer 2 scoops 3 Times a day.
30 Grams All Max Creapure Mono-hydrate (currently loading 1 more week)
2 Scoops WHITE FLOOD V1
1 Scoop All Max Amino Core.


Reviews on each.

Ultimate Nutrition ISO MASS Xtreme, MILK CHOCOLATE.

Taste 6/10. Just awful really.
Mix-ability 6.5/10....2 scoops at a time with 250ml water = clumps... not very yummy.
Effectiveness 11/10. This product has everything in it you really don't even need other supplements lol...
Cost effective 9/10. Costly product for only a one month supply. You go through 10 lbs just as fast as you would 5-6 lbs of whey. But the gains will be more noticeable. Plus the amount of BCAA, Creatine, NO, Vitamins etc that is included is quite great...

Creating monsters everywhere.

Worth it?

YEAH BUDDY.


Controlled Labs White Flood V1 Electric Lemonade

Taste 7/10 Pretty strong, depends how much water you mix with it. I mix two scoops with my BCAA Intra and sip it through out my work out.
Mix-ability 9/10 - Two strong shakes and it's mixed.
Effectiveness 8/10- Strong, deep surge of energy that is continuous even through the most grueling 2 hour work out. Pumps are great, nothing insane but everything feels very nice. The tingle isn't strong.
Cost Effectiveness - 100 servings a tub, roughly 50-60 work outs. Quite a good amount for the money. Hard pressed to find a product any different this way.

Worth it?
If you are looking for a pre work out/intra energy drink that won't make you crash or fly into hyper drive this is a solid product. Consistent. I do not up my dosage and I have been using this constantly for weeks now.



All Max Creapure Mono-hydrate Dirt flavour powder.
Taste 1/10- Seriously, god awful.
Mix-Ability- 2/10 - STIR AND DRINK. STIR AND DRINK. It sinks to the bottom!
Effectiveness - 9/10. Feel jacked and swole a week after taking it. SOLID.
Cost Effectiveness- 7/10. I am sure one could find a mono hydrate for cheaper that probably tastes better... BUT.. all max is a company backed by its consumers. **** taste or not the stuff works. It's like the Buckley's of creatine.

Worth it?
Yes. Also If you like to drink sand and enjoy it THIS IS the product you want. Also you get swolebro. Just drink that H20 and you're good to go.

All Max Aminocore BCAA Tropical Fruit punch in the mouth.
Taste 10/10. Tastes like a wicked juice drink, I could see my self making an alcoholic beverage out of this because it's so good.
Mix-ability 10/10. No clumps. 2-3 shakes and it's ready.
Effectiveness 10/10. I can't really assume it does mega loads but I love this product and it loves me (I Think). Recovery is quicker than usual.
Cost Effectiveness 10/10. You get almost 3 months of work outs of each 1000 gram tub. Come on! It lasts forever!

Worth it?

Yeah bro. Yeah. If you aren't taking an Amino acid supplement and a little tired of drinking dat water through a work out, mix this into a 1litre bottle and chuggr down.


other products taking.
ZMA.
Ultimate Nutrition Kre Alkaline.
food.

[AirForceV]

CHEST DAY September 16th 2011

Initial weight in after 3 hour nap 179.8 lbs, famished.

Meals today 6am-1040pm

11 Raw Eggs.
250ML 1% Milk
2 Chicken breast burgers
4 White buns
2 Slices havardi cheese.
1 8oz steak
2 cup tuna macaroni salad
4 slices of pizza (lolol)
6 scoops ISO FLEX (2x3 a day)
1 scoop Amino Core
2 scoop White Flood
6 5 gram scoop Creapure.
6 litres H20.




Bike to gym.
Distance 3.51 KM
Time 8:36
AVG Speed : 24.5 KMPH.
kcals Burned 185.


Starting time : 8:40PM

Hammer Strength chest press song playing :Super Tramp- Bloody Well Right

Per side:
45x20
90x12
135x10
170x6.5 FAIL
160x6.5 FAIL
135x10.5 FAIL.


Dumbbell chest press song playing : Bad Company - Bad Company
70x8
100x6
100x6 FAIL
100x5 FAIL (Raged and threw the weight)


DIPS+ Weight around neck song playing : Metallica- Ride The Lightening

Body Weight x 12
+25 x 10
+45 x 9 FAIL
+45 x 8 Front delt started to ache so I quit.
Body weight x 20

Cable Rows setting LOW song playing: Demon - Night of the Demon
40x12
55x12
70x10
85x12
100x7 FAIL
85x12 FAIL

Cable Rows setting HIGH no music
70x16
70x10 Slow
70x11 Fail/Slow
70x8

Pec Deck No music
110x14
110x20
150x12
150x12
200x5 FAIL

Military Pushups No music.
20

Swiss Ball Crunches
Till it hurt + 30 more. Roughly 100
Till it hurt + 50 more. Roughly 100.

Stretching rotator cuff/chest
5 minutes

Ending time : 10:40PM

Bike Home
Distance: 3.61km
Time: 12.38
AVG speed: 17.1 KMPH
190Kcal (Can't be right, It is up hill a lot more than the way back)


Pics.. hood and sweats is how I trained entire time.

Beater is ****s and gigs... pretty relaxed in these photos, I was so tired I couldn't flex lol.

[AirForceV]

Back Day September 17th 2011

Not many meals yet as it is early and I went straight to the gym. Did not weigh my self... also had no head phones. had to get the guy at the front desk to TURN OFF TOP 40 LOL. Felt sooo good when that **** was off.

10 Raw eggs
450ml 1% Milk
20 Grams Mono hydrate
2 scoops pre, 2 scoops post Iso Mass Xtreme
2 Litres H20
2 Scoops White Flood
1 Scoop BCAA
6 pills kre alk.

EDIT Later in the day
450ml 1% milk
5 Chicken patties.
3 Kaiser buns
3 slices of Havarti cheese
2 slices of pizza
600 grams roast beef.
3 litres water
2 scoops Iso mass.


Starting time
12:30PM

One Armed Cable Rows First time trying this technique. LOVE IT.

30x12
60x12
60x12
75x13
90x12

Wide Grip Overhand Pulldown
55x20
115x10
195x10
225x9
225x13 FAIL

Facedown Dumbbell row

100x10-12 FAIL
90x10-12 FAIL
80x10-12 FAIL
70x10-12 FAIL
60x15-17 FAIL
50x25


Super Setting
Reverse Grip Pull Down////Reverse Grip V grip Leaning forward to stretch lats, static holding shoulder blades back

165x10////100x8
185x8////110x9
165x9////110x10



Farmers Walk 100 Meters Raw
28 Kilograms.
Farmers Walk 50 Meters Raw
48 Kilograms.
48 Kilograms.

Rack Pulls
155x6
245x12
245x8
315x10
385x8

Too tired to end with pullups.

Ending Time: 2:30pm

Was a good day. Not much volume as I am used too, but I enjoyed training with a friend of mine. First time in a while that I have trained with some one.

[RyouBakua]

ive been through a ton of logs and i think we're the only ones doing those incline rows

[AirForceV]

ive been through a ton of logs and i think we're the only ones doing those incline rows

Really eh? They are pretty uncommon. My buddy always does them so I figured I would work in.

I'm a traditional DB/BB Rows kinda guy but have been trying different techniques lately for rows. (As seen in the last work out, no standard db or bb to be found)

However I use the lying t bar row every now and then.. Essentially the same as the db incline row. No stress on the lower back.

[AirForceV]

Shoulders and Triceps September 18th 2011

Woke up after strange sleeping pattern... 3 hours of hitting my snooze alarm = wtf bro...

9 Eggs
250ml 1% milk
4 grams Creatine (on maintenance now)
2 kre alk pills.
1 scoop BCAA
1 scoop white flood
2 scoops pre Iso Mass
2 scoops post Iso mass.

future meals
5 Chicken breast
Instant rice.
400 grams roast beef
2 slices whole wheat peanut butter toast.
2 scoops iso mass
not sure what else. Plan on taking some muscle relaxers and passing out early.


Start time 3:10PM

Some Music that played during:
Cream - White Room
ZZ Top - Party on the patio
Helloween - Keeper of the Seven Keys
Judas Priest - Electric Eye
White Snake - Here I Go
Metallica - Creeping Death
Demon - One Hell Of a Night
Pitiful Reign - Cannibal Attack

Warm up
Bike machine. 3 Minutes/2.2KM/42KCal Remind me never to do cardio or a warm up on a machine again


Dumbbell Shoulder Press Felt weak already. Not a good sign.
35x12
55x12
70x10
70x11 Got tough
70x10 My right wrist popped and I let go of the weight which tumbled out of my hand and rolled back, which caused me to get angry.... grabbed the weight off the ground and threw it at the bench with out much effort... lol

Shoulder Press Machine I quite like this machine, I use a horizontal grip as wide as I can
120x12
165x12
210x7 FAIL not sure how I failed this quickly..slow set
210x5 FAIL didn't rest much
210x7 FAIL
135x11 FAIL Pretty sad

DTP Tricep rope pulldown flared/pulling apart at the bottom
20x50
35x40
45x30
55x20
65x10
80x5
Repeat back up the list.

Reverse grip Tricep cable extention EZ curl attatchment
65x12
110x16
155x13
205x6 FAIL Forced negatives
175x8 FAIL

Seated Dumbbell Lateral Flye

10x20
20x15
40x13 Standing, one arm at a time
40x10 Standing, one arm at a time
35x10
35x10
20x14

Rear Delt deck
50x20
80x19
110x14 Fail
90x14 Fail
90x16 Fail Longer break
90x17 Fail Horizontal grip

Tricep Skull crusher machine
80x12
120x7
120x7 FAIL


5 minutes of stretching


Shoulder Shrug machine super set with Cable Upright Rows This was an after thought.. I was too lazy to slap on 5+ plates a side so I left it at 2 a side and did a billion reps
180x30
180x20
180x20 - 100x14
180x20 - 115x14
180x20 - 130x15
180x30 - 150x15

Finish Time: 5:10


strange, my last 3 work outs have been 2 hours exactly... I don't even mean to do this I do not realize it until I am writing it down! lol!

[RyouBakua]

nice to see you getting into the swing of things


my sleep wasnt that great either but it still looks like you made it happen



i also wanted to say that i really like your diet

i believe youre eating perfectly for your metabolism and wish more people did it your way

i started in the nutrition section and there are too many lean (skinny) guys afraid of bulking the right way

[AirForceV]

nice to see you getting into the swing of things


my sleep wasnt that great either but it still looks like you made it happen



i also wanted to say that i really like your diet

i believe youre eating perfectly for your metabolism and wish more people did it your way

i started in the nutrition section and there are too many lean (skinny) guys afraid of bulking the right way

Remembering to bring my work out journal with me is tough because I am used to just going to the gym and going at it. I actually forgot it today and had to use my blackberry lol.

But my mom brought me home a nice little binder I can fit in my pocket at the gym so this will be awesome. Just have to remember to throw it in my bag after I transfer it over on the computer!


Thanks, my diet is actually like this all year round. The only thing different right now is the iso mass shakes. I am either sitting around maintenance or just above so I slowly put lean mass on.


Yeah, it was a bit of a groggy work out but I persevered. I didn't go as hard as I usually do. Enjoyed the DTP triceps.


Currently eating some really gross instant rice and bean/veggies. almost 350mg per serving of salt in , serving = 1/4 the bag... so much sodium. I am eating the entire thing too hahah. Glad nothing else that I am eating today has salt in it lol... Blah.


Haven't checked the nutty threads, I could imagine there are a lot of kids afraid of eating lol!

[RyouBakua]

Haven't checked the nutty threads, I could imagine there are a lot of kids afraid of eating lol!

theres a few guys thats been "clean bulking" for years

trying to gain 2lbs of "lean" muscle mass every month while still being able to see their serratus




my opinion, is that if your metabolism is super high

do EVERYTHING you can to gain muscle (see Lee Priest)

then when you hit your goal, take advantage of that metabolism to lean out

[AirForceV]

theres a few guys thats been "clean bulking" for years

trying to gain 2lbs of "lean" muscle mass every month while still being able to see their serratus




my opinion, is that if your metabolism is super high

do EVERYTHING you can to gain muscle (see Lee Priest)

then when you hit your goal, take advantage of that metabolism to lean out

Yeah. I am getting tired of "clean bulking" the very idea of it makes me sick. It's a waste of time unless you are happy with current size. But for me I can't gain weight at a rate that I want naturally this way.

omg@ Lee Priest.. dat celltech... incredible lol.

Yep when I get to 200+ (I am giving my self quite a long time to gain 20 lbs still in my opinion, still a slow bulk compared to others this could be reached in a month lol) I am either going to keep going, or make the plunge into the world of cardio and carb cycling and try and get down to at least 8%.

[fittofattofit]

You'll look animal if you can add another 20lbs to your frame by Spring 2012
Good luck with hitting the target!

[AirForceV]

You'll look animal if you can add another 20lbs to your frame by Spring 2012
Good luck with hitting the target!

Thanks! Stepped on the scale today, 185lbs with clothes on (jeans and tee). This was in the morning after bathroom etc, so I am up in weight already. Definitly feel bulkier.. Baha. Fat ass.

Will post my meals and work out from last night after work. Had no time yesterday.

[AirForceV]

Legs and Abdominal September 19th 2011

Kind of a light day, didn't take any caffeine or energy drinks through out the day, plus I over napped and my knees have been bothering me (popped my knee a while back haven't trained legs in 3 weeks)

Meals eaten, supplements taken
Banana
4 scoops iso mass gainer
1 213gram Sockeye Salmon
2 130gram (?) Light Flake Tuna
8 Slices of whole wheat bread
4 slices havarti cheese
a lotta lettuce.
3 100 calorie yogurts
large dinner plate of spaghetti with 8 large meat balls (not sure on weight, but I could barely finish it on an empty stomach)
1 scoop bcaa
4 grams creatine mono hydrate
3 pills kre alkyline


Bike to gym
Distance 3.54 KM
Time 8:00
AVG Speed : 26.4KMPH
kcals Burned : 229


Inclined crunches started with crunches on a steep incline, second from top notch
BW: 25
+25lb: 21
+25lb: 20

Swiss Ball Crunches
BW: 40
+25lb:30
+25lb:40

Side crunches
30 per side
20 per side
+10lbs : 20 per side

Standard crunches
40

Leg up crunchesp No idea what these are called, I called them "tough crunches" in my journal.. legs are up and you do crunches...
12

Abdominal Crunch machine last hurrah
110x12
140x12
140x14
170x7 FAIL

Hamstring Curls
70x20
95x12
95x10
95x9 FAIL Eesh, full rom/static hold takes it outta me

Seated Calve Raise FULL ROM, all the way down, all the way up like a big boy
45x17 Both legs
45x11 Isolated one calf
45x10
45x14 FAIL

Hack Squat Iffy about this because of my knee but decided I would do a leg press/squat
BWx25
90x19
180x17
270x10
360x10
460x5 Bah, went to parallel for 4 and went past parallel on the last rep, could barely make it up

Standing Calve Raise
120x10
120x13
380x13
500x11
300x13

Kneeling hamstring curl
50x10 per leg
50x11 per leg


Bike home I left my gps on for a good 6-7 minutes after I got home by accident)
Distance 3.85 KM
Time : 22minutes
AVG Speed : 10.2kmph
kcals Burned: 203


High volume legs, feels good the day after. Can feel a bit of doms in my abs which is rare. I haven't done weighted crunches in months.

[RyouBakua]

good workout and bike ride



i see tons of people doing crunches
yet you wont see your abs until you lower your bodyfat percentage

theres also a few articles out there that say crunches are overrated
(they work but are overrated)

and even more so with the addition of more core strengthening exercises being emphasized
squats, planks, etc


what do you think about the whole deal?



personally i do crunches, just not a ton of them
(but i do incorporate core exercises)

[AirForceV]

good workout and bike ride



i see tons of people doing crunches
yet you wont see your abs until you lower your bodyfat percentage

theres also a few articles out there that say crunches are overrated
(they work but are overrated)

and even more so with the addition of more core strengthening exercises being emphasized
squats, planks, etc


what do you think about the whole deal?



personally i do crunches, just not a ton of them
(but i do incorporate core exercises)

Since I do currently have a low body fat I like doing some ab routines. It's mainly to strengthen my core to help lifts and my back..... I do notice a difference and I loooove flexing the **** out of my abs. I think most people expect to get a "ripped 6 pack" because they do 1000 crunches a night lol :P

This is actually the first time I've done a real "Ab workout" at a gym before lifting. I pump out 20 minutes of abs mixed with stretching after a work out and call it quits lol.


As for overrated.. maybe to most people not doing them correctly for a billion reps/moving their head rather than body/ fat as hell. Haven't planked in a long time. Very good core exercise, will have to throw that into the grind.



currently temped on going to the gym to do chest/bis.... I feel really good and it's been 4 days since chest and almost 7 since biceps..

soo bored at home after work.

[AirForceV]

Unprecedented day, Chest,Back,Shoulders,Legs,CHEST again with no break between. It showed. Very.... weak. So I decided to grind through it and focus the **** out of the flex.. I gotta say I haven't had that sort of burn and pump in a long time, if not ever.


get huge, get bitches.

Biked to the gym, same stats as before.

Starting time: 7:50

Chest and Biceps September 20th 2011

Meals and supps
10 Raw eggs
250ml 1% Milk
4 scoops iso mass gainer
1 213g Sockeye Salmon
2 130g Pale flake tuna
8 slices whole wheat bread
4 slices havarti cheese
a lotta lettuce
3 large pork smokies
3 large white hotdog buns
4 grams creatine monohydrate
1 scoop bcaa aminocore
1 scoop white flood pre work out
5.5-6 litres H20 (this is not counting drinks, only water out of my bottle)


Incline BB Bench No spot, I never feel safe doing this by my self and it shows every time
45x12
135x8
135x8 Felt off already
225x5 awful
225x4 Gave up

Seated flat bench Just focusing on the squeeze and getting a full deep stretch
90x13
165x12
225x8
255x5 Could have done another rep, decided not to hit failiure
165x8
165x10

Hammer Strength Incline press close grip, suuuper stretch
25x16
45x12
45x13
70x10
70x10
70x10
70x10 chest was so jacked I had to stop and take a 20 minute break

Bodyweight Dips chest was pooched from those super slow and painful reps
12
12
12
12

Peck Deck Third notch back, big stretch
80x10
100x10
100x9
100x9
100x9
70x12

Preacher Curl machine one arm at a time
25x5
25x5
25x5

Alternating seated hammer curl
30x12
30x11
30x10

Cable Curl focused on the negatives
100x13
100x10
100x10
95x13
95x13

Low cable flye
45x10
45x10
45x13

Reverse Curl EZ bar
30x15
30x15
50x13
50x14
50x16


Stretching
I also tried decompressing my spine via hanging from pullup bar...

Ending time : 9:50

Biked home, same stats as usual.




Big volume today. Super pumped. Despite the "Weak" feeling I managed to hit out some good reps. Light as hell weight but the pump and stretch was phenomenal. Notice I did not train to failure once.

[AirForceV]

Rest September 21st 2011

Meals and supplements
10 Eggs
250ml 1% milk
1 Can Light flake tuna
1 Can sockeye Salmon
6 slices whole wheat bread
3 slices havarti cheese
lettuce
4 scoops iso mass gainer
4 grams creatine
1 scoop bcaa
1 taco, 250grams~ **** beef (r.i.p cow) , cheese, lettuce, tomatoe, salsa. I ****ing hate tacos, or any mexican food for that matter
4-5 litres water
2 red bulls.

No hunger today. Felt sick in the morning, extremely tired. Slept on my 20 minute coffee break. Thought I had salmonella poisoning from the eggs. Luckily I didn't. I like to think my immune system is pretty strong compared to most peoples. Chest feels good, biceps are a little stiff. Delts feel good and back is ready to go tomorrow.






Been lacking a multi vitamin for a while.

also been living with some muscle pain in my left anterior delt. Not sure what it is 100% caused by, either from repetitive motions at work (constantly lifting my arm up, or if it was caused by military smith pressing... probably the later lol) and of course slight popping in both my RC.

Also my ALC in my left knee was mildly torn in march..

So now.. that =

Animal FLEX.

http://www.bodybuilding.com/store/univ/flex.html




and

NOW ADAM

http://www.bodybuilding.com/store/now/adam.html



Now to wait impatiently.. Bought 3 of each.



Also... I went to order the whole entire ANIMAL hardcore thing but apparently they do not ship the "pak" products to Canada... I swear they are in stores here though. Oh well.

[fittofattofit]

Nice benching plus a sh*tload of other chest work. Plenty of volume.
What is the 'seated flat bench'? A chest press machine, or something different?
Whatever you're doing, it's working because your chest is looking super-swole in your avi

[AirForceV]

Nice benching plus a sh*tload of other chest work. Plenty of volume.
What is the 'seated flat bench'? A chest press machine, or something different?
Whatever you're doing, it's working because your chest is looking super-swole in your avi

Looks kind of like this




Except I'm sitting up right.










:P I keeed.


Not exactly the machine, the one I have at the gym has a universal grip, so you can do dip movements if you wanted.

It gets the job done. Resistance is resistance.


Big day on the 23rd for you dude! good luck with surgery. My dad just had that done.

[fittofattofit]

Not exactly the machine, the one I have at the gym has a universal grip, so you can do dip movements if you wanted.

It gets the job done. Resistance is resistance.

Big day on the 23rd for you dude! good luck with surgery. My dad just had that done.

A lot of the machines are really good for focussing on the chest - a lot of us press free weights with our tris and delts and have trouble getting the pecs to fire

Yeah - it's the curse of getting older - in many ways you are stronger than when you were younger and I still think the same way I did when I was 30, but your tissues are ageing faster than your brain and recovery takes forever!

[AirForceV]

A lot of the machines are really good for focussing on the chest - a lot of us press free weights with our tris and delts and have trouble getting the pecs to fire

Yeah - it's the curse of getting older - in many ways you are stronger than when you were younger and I still think the same way I did when I was 30, but your tissues are ageing faster than your brain and recovery takes forever!

Yep. I usually train alone so I do tend to hit machines more so than free weights for benching. Always playing with different techniques.. Don't think I've kept a solid plan for more than 2 weeks lol. But it showed, pressing monster weight sacrifices the mind muscle to hit 100% on target. May feel strong but you're using a lot of different muscles in the process rather than the one you want to isolate. I usually use flyes to "pump" up. But these compound movements are... way more effective.

Ahh, I do not look forward to it, but there is hope! You are still sharp as hell at 50 man. Incredible.




Was watching a video of Lee Priest training. He mentioned something about flat benching at about 10% grade, it apparently takes some pressure off the shoulder... Sounds interesting.

[AirForceV]

Uuugh weird day.

Woke up ready for work.... ate my breaky, had a banana in the car.

Hit traffic around 6:50am. Sat in traffic till 9am. Moved 3 blocks.

Got home at 9:30am.. exhausted from sitting there. Computered/had a protein shake.

Became very tired after I got ready for the gym, passed out on the couch for 2 hours.

Back day September 22nd 2011



Meals Eaten Supps Taken
11 Raw Eggs
250ml 1% milk
3 Bananas
1 Can Salmon
2 Can Tuna
8 Slices whole wheat bread
Lettuce.
Huge plate of chinese food (post work out lol, disgusting food. It is already attacking my stomach which is not used to such vile food..)
6 scoops ISO Mass gainer.
8 grams Creatine (this is not counting the creatine in my white flood(if there is any) (or my iso mass gainer which is loaded)
1 scoop Amino Core
2 Scoop White Flood (1pre, 1 intra mix with my Aminocore)
6 Litres water.


Biked to gym
Distance : 3.53 KM
Time: 10:26
AVG speed : 20.3 kmph

Start time 3:24PM

Barbell over hand row/Yates Row sciatic nerve, or a slipped disk. Eitherway it was bothering me. Used a belt for the first time ever.. I may purchase one - These were very slow and concentrated, full back extention.. no jerking

45x25
135x13
175x12
235x10
285x6 or 7 FAIL
235x12 FAIL

Supported chest T BAR Row Medium grip, FULL stretch 100% motion. Could feel my muscle stretch and activate so much better than trying to explode the weight. Actually felt some tension release out of my back..

45x16
90x14
135x12
180x8
180x10 FAIL
180x10 FAIL

Hammer Strength HIGH ROW Set the seat low, Had to stand up to wrap. Grabbed highest point of grip. FULL stretch again. Every work out the main concern was STRETCHING and recruiting unused muscles from the past
90x12 (per side)
180x10
135x10
135x10

One Armed Cable Back Row Did these last week, felt awesome, Did them again

45x13
75x13
90x12
90x12 Actually twisted too far and felt a bit of a pull in my back... went away quickly
90x10

ISOLATED Back Row machine Used reverse grip, crazy stretch in my lats

45x13
90x10
90x10

Widegrip Lat Pulldown Behind head Usually don't do behind the neck movements due to shoulder problems but I decided to try them after watching a Ronnie Coleman video. The movement in his back was phenomenal and I hoped to have the same motions. I felt my back activating the way his did when doing them so I figured YEAH BUDDDAAAY.
60x20
135x10
135x11
135x14

Lat Pullover did these on the floor. Started with power lifting rubber bumpers and moved to dumbbells
20KILO x 12
25KILOx14
65x14
80x10
80x10
80x10
80x10

Farmers Walk Focused on trap tension and shoulders back. Not sure on distance, I would think about 75-100 Meters for each fail. Used Kettlbells because of the 2inch grip or whatever

48KILO per hand till failure
48KILO per hand till failure
48KILO per hand till failure
48KILO per hand till failure

Shoulder Shrugs
48KILO Kettlebell shrug x 10 with static hold

Shoulder shrug machine I used a little bit of glute action and calves to explode up and hold the weight for about the first half of the reps and then forced to be still... agony lol

180x15
450x8
450x9
450x13 FAIL
360x12 FAIL

Cable back row V bar I super setted these with the shrugs. After each shrug I would row till failiure. FULL stretch forward, full pull back

90x15 FAIL
90x16 FAIL
90x10 FAIL
90x15 FAIL

Wide Grip DEAD HANG PULLUPS Dead hang
10.
8. static hold at end.
9.
7. static hold at end.

Ending time : 6:00pm

Biked home from gym
Distance: 3.72KM (lol?)
Time : 19:30 (Forgot to turn it off agian)
Average speed : 11.4 KMPH




Big volume again. Major concern was stretch... Back feels pumped still 2 hours after gym. Biceps are little tense because I trained them a day ago. Also my chest was activated too much in the lat pullover. But It felt good.

[RyouBakua]

strong back workout bro


especially like the heavy BB rows
i dont think id want to match your volume


and id have gone insane with that traffic for 2 hours
srs





i dont eat that much chinese food either
(usually too much carbs, oil, salt for me)
but it sure tastes good

[AirForceV]

strong back workout bro


especially like the heavy BB rows
i dont think id want to match your volume


and id have gone insane with that traffic for 2 hours
srs





i dont eat that much chinese food either
(usually too much carbs, oil, salt for me)
but it sure tastes good

Oh god the taste is unbelievable. I am so bloated from it though, it already upset my stomach! why does good tasting food have to be so lethal.


Yeah my volume is usually big. I just really enjoy being in the gym for long periods of time.

As for the bb row, my strength has been sapped a bit from previous.... But the form was much better than how I was even a month ago. I feel that I am maturing with my goals and idea of weights. I am natural so I cannot be moving PLATES like how I see people do who are not. It's still fun to pretend once in a while

Yeah the traffic was crazy... we have a "Rain warning" so the roads are slick from oil and rain. So many accidents on bridges. People cannot merge.

Luckily I do not drive lol but being co pilot was just as frustrating. Couldn't even sleep either.

[fittofattofit]

Huge volume is right! Did that session take 2.5 hours? Heavy duty!!
Great work on the Yates Rows - 285 x 6 slow and strict is impressive - most people I see use so much 'body english' that it looks like a SLDL/row/curl combo

Deserved a huge carb loaded meal after that

And what's with the traffic - I thought that Vancouver was a 'city that works'!
(It's one of the few places I've been where I thought: I could enjoy living here!)

[AirForceV]

Huge volume is right! Did that session take 2.5 hours? Heavy duty!!
Great work on the Yates Rows - 285 x 6 slow and strict is impressive - most people I see use so much 'body english' that it looks like a SLDL/row/curl combo

Deserved a huge carb loaded meal after that

And what's with the traffic - I thought that Vancouver was a 'city that works'!
(It's one of the few places I've been where I thought: I could enjoy living here!)

Yep about 2.5 hours of pure lifting basically lol! My hands are raw, tore some skin off.

Baha, no man. As soon as there is an accident on the highway, doesn't matter where. Traffic will come to a STAND STILL because people troll by and LOOK. I experienced this a few weeks ago while going home after work. We figured there was an accident on our side of the bridge. 20 minutes later we make it past the accident which was on the other side of the road and traffic resumed legal speeds.

No reason other than people gawking.

Also people can't seem to drive in rain. We get rain 9/12 months a year.. figured we'd be used to it.

[colbytim]

strong work bud. i take NOW Adam - good stuff. rest day tomorrow?

[AirForceV]

strong work bud. i take NOW Adam - good stuff. rest day tomorrow?

Any good? like did you notice anything. Do you pee funny colours? LOL! are the pills hyooge?

Nope. Probably should be though after this big day lol. But apparently Saturday is supposed to be nice so I may take it off and go for a bike ride.

Leg day, training with my buddy should be fun. (He blew his shoulder out doing lat pullovers while I was spotting him like 3 weeks ago... phucking sick)

[colbytim]

Any good? like did you notice anything. Do you pee funny colours? LOL! are the pills hyooge?

Nope. Probably should be though after this big day lol. But apparently Saturday is supposed to be nice so I may take it off and go for a bike ride.

Leg day, training with my buddy should be fun. (He blew his shoulder out doing lat pullovers while I was spotting him like 3 weeks ago... phucking sick)

huge yes. nah, pee was just a little yellow, but most of the vits are absorbed. take 1 in AM and 1 in PM. noticed that i didnt get sick really. looking forward to seeinf dem leg stats. still dont think weve seen the trunks either.

[AirForceV]

Leg Day September 23rd 2011

Long day.. up at 520am.....


Meals Eaten
10 Eggs
250ml 1% Milk
2 Chicken Wraps (maybe a 1.5 chicken breast between the both :l )
Iced Coffee
Apple Fritter (YUMMMM)
1 can Sockeye Salmon
.5 can Light flake Tuna
4 slices whole wheat bread
1 cup of shredded cheddar
4 burger patties
4 slices whole wheat bread
Sour dough bread
4 scoops I****ss Gainer
1 scoop White Flood Prework out
6grams creatine mono
1 scoop Aminocore
6 Litres


a lot of Tequila and beer from 9-2am

Biked to gym
Distance : 3.51KM
Time : 8:30

Stairmaster Cooked my legs lol
Level 8
23 Flights of stairs.

Seated Hamstring curls Every set was full rom and focus on negative
45x15
80x12
115x11
115x13 FAIL
115x10 FAIL

Isolated Seated Calve Raise one calve at a time, fully up and fully down
45x20 Both calves
45x14
45x13
70x9 FAIL
70x7 FAIL

Hacksquats parallel or below
90x15
190x12
370x10
370x7 FAIL These reps were so slow..
90 to Failiure with close stance. I had to crawl off the machine I could not walk.

Stretching and abs
25 minute session of stretching and abdominal
Weighted crunches, 25-45 lbs.

Biked home from gym
Distance : 3.51 KM
Time: 13-14 minutes

Rather quick work out, hit the basics which killed me and left... think I will keep it like this for a while lol.

I forgot to look at the time of start and finish, was bout 1.5 hours I think from arriving at the gym and leaving.