Vitor's bulking log II - I am back!

[vinipitta]

11.03
Upper

Bench Press
20x5
40x5
50x5
60x5
70x2 @9
65x3 @8
65x3 @9

So close, I wanted a 70kg x 3 @9. Thanks to Kyle, I widened my grip to around 1~2 inches from outter rings and boom, form was good

I suppose that @9 you are unable to do another rep. IMHO you are training too much at a taxing intensity. I guess that in order to progress in bench press you must be able to do at least 3 sets of 5 with your top weight or, do more sets of 3 (I don't have experience with this kind of training but I guess something between 6 ~ 10 sets).

[vitornoob]

I suppose that @9 you are unable to do another rep. IMHO you are training too much at a taxing intensity. I guess that in order to progress in bench press you must be able to do at least 3 sets of 5 with your top weight or, do more sets of 3 (I don't have experience with this kind of training but I guess something between 6 ~ 10 sets).

no, @9 = more one rep

[determined4000]

Notes
Bumped calories a bit, not too much.

you just wanted more of those oreaos
who u kidding?

jk

[vinipitta]

no, @9 = more one rep

You said you wanted 70kgx3. Why don't you did it?

[vitornoob]

You said you wanted 70kgx3. Why don't you did it?

I wanted a 70x3 @9, not a @10

[vitornoob]

Look who is back!


I AM!



I am with a new schedule, so a new, but old friend WO routine, back into a FB 3x!


"But vitor, are you working your body 3x a week, you're going to overtrain soon"


Overtraining? Overtraining is simply a state of mind, bodybuilding is not only about body, but mind, strong mind = strong body


But enought talk.....LETS GO!

Paused Squats
1x5 - 95kg
Pausing that sheet on the botton, feeling your quads burning, but who cares? No excuses! Excuses are for the weak...like you. Not me...
So I reduced 5kg and did 1x5 - 90kg, hell yeah!


Then 6 mins Row...
























Just kidding, who do you think I am? I am not a tank, and I do not even play Rugby...No thanks! I am a beast, and this beast is JUST GETTINGG STARTED! Haven't even started bleeding yet! This is NOTHING! LET'S GOOO!


Inclined Bench Press
1x3 - 60kg, this is new, wanted 5 reps, but let's get this for today, we can't have nice things everyday, but at this point I left the MAN behind, and became the BEAST!
1x5 - 50kg, easy, went for a @8.5, next time, I will get that 60kg x 5, no matter what!

Deadlift
Does it snap your back? Does it hurt?

Only for the pussies, learn to do ir properly...hurt? yeah, the pain is good!

110kg x 4, booom, finder was bleeding,I could have done more weights or more reps, but NO EXCUSES! Next time Nothing will stop me to get my goal, 140kg here I AM COMING FOR YOU!

T-Row - 40kg, not counting the bar weight, and using small plates to get that ROM, yes, not a cheater, you go deep on that sheet and feel the lats and the back burning, did I stop? HELL YO, 4 sets of 8 reps for this baby! next time I will rep the sheet out of 60kg, Think I'm scared?!! NAH! I live for this ****.

Are we done?
Hell no, let's work dem biceps...for the girls? NO, I workout for myself, you should do the same!

Hammer Curls, 12kg x 12 x 3


Oh, you thought I was done? NOT A CHANCE.

let's building that SIX PACK!

Cable Crunch 1x12 - 36.25 kg
"But wait. Why are you using cables?? They are inferior to free weights!"
Shut.the.fuk.up. You know what's inferior?? You compared to me. These crunches burn your abs, hell yeah, do you want to get that washboard? so DO DIS SHEET

Enough? NOT, LIGHTWEIGHT BABY!

Increased the weight and did 38.75 x 12 x 2



Left the gym SHAKING, SWEATING...BUT SMILLING!



"but vitor, your lifts are kind of pathetic...light weight..."

Am I competing against you? NO, this is all about ME, I am my own enemy!


well..




...another scar, am I going to cry? Am I going to make excuses?

HELL NO! Every warrior has scars!




Friday I am back to a new sickening workout, now it is time to rest, eat and GROW!

[PhiSig2298]

New pre-workout? You seem... Different

[MrCarl.]

On dat dere MANU style I see?!

[snrygo]

Lmao awesome

[BunkMoreland]

New pre-workout? You seem... Different

dat der

[anuragp122195]

On dat dere MANU style I see?!

Are you mad?
Manu has been on Vitor's style all this time.

[vitornoob]

New pre-workout? You seem... Different

On dat dere MANU style I see?!

Lmao awesome

dat der

Are you mad?
Manu has been on Vitor's style all this time.

lmaaaao, I lol'd hard!

[KrunkMasterKyle]

Well, reading this was the most entertaining part of my day so far.

[determined4000]

this is meant as no criticism so dont take it that way
but how is 3x a week FB overtraining?
love the mindset and WO update though

[KrunkMasterKyle]

this is meant as no criticism so dont take it that way
but how is 3x a week FB overtraining?
love the mindset and WO update though

Pretty sure Vitorbby was playing around, but I've heard some *******s say ohh training a muscle 3 x's a week is over training you only want to train it twice or else "over training". Haha bunch of dumb bro-scientists these days.

[determined4000]

^^
Things I would consider over training
-if you do full body not giving a rest day in between sessions
-adding too much volume to individual wo's *you dont need 30+ sets to stimulate muscle growth and are probably not lifting heavy enough or screwing around)
-Not giving muscle groups a day of rest in between
-Trying to do too much cardio/other activity and maintain the same level of weight training (the body can only put out so much)
-following a program that is beyond your experience level (doing PHAT when you have been lifting 6 months)
-Never deloading

[pshickey]

O hai dere guise & Vitor

"Overtraining occurs when there is a long-term imbalance between the training load and recovery processes that, for a given athlete, leads to a decrement in performance that takes more than 2-3 weeks to return to normal."

http://www.bodyrecomposition.com/tra...st-part-1.html

[vitornoob]

Well, reading this was the most entertaining part of my day so far.

lololo <3

this is meant as no criticism so dont take it that way
but how is 3x a week FB overtraining?
love the mindset and WO update though

Pretty sure Vitorbby was playing around, but I've heard some *******s say ohh training a muscle 3 x's a week is over training you only want to train it twice or else "over training". Haha bunch of dumb bro-scientists these days.

^ ding ding ding

O hai dere guise & Vitor

"Overtraining occurs when there is a long-term imbalance between the training load and recovery processes that, for a given athlete, leads to a decrement in performance that takes more than 2-3 weeks to return to normal."

http://www.bodyrecomposition.com/tra...st-part-1.html

trolol you must be new here

[vitornoob]

22.03

Squats
20x5x2
40x5
60x5
80x5
100x5 @9
90x5 @8.5
90x5 @8.5
90x5 @9

With 100kg was a bit weird, but really good with 90kg, possiblx only a form mistake
Gotta try 105kg again

Bench Press
20x5x2
40x5
50x5
60x5
65x5 @9.5
60x5 @9

My left arm was derping errtime, possibly because the benches aren't correctly align -_-

Chins
BWx5
+5x5x2
BWx5x2

fuuu....

DB Press
16x8
20x8 @9 PR?
18x8 @9

Seated Calf Raises(plate weight)
25x15x3
-SS-
Lateral Raises
8x12x3

hur dur, it was heavier than normal, because I was using 8kg instead of 6kg, just noticed after finishing the second set

Cable Crunch
38.5x12x3

Macros
373C/55F/222P

Notes
Nothing to repport, workout was "meh" I am still having problems with squat form..

[vitornoob]

25.03

Squat
20x5x2
40x5
60x5
80x5
105x3.5 @10 <--- ooops
100x5 @9
95x5 @8.5
90x5 @8.5

Bench Press
20x5x2
40x5
50x5
60x5
65x5 @9.5
60x5 @9

Chins
BWx5x5

CGBP
50x8x3

Smith Calf Raises(plate weight)
70x12x3

Cable Crunch
35x12
38.5x12x2


Notes
Besides the derp with 105kg, that I went too much forward, I felt suuuper strong and finally felt I was doing it properly, changed my stance and BOOOM, everything went better than expected. Bench was herp derp, and chins as well, I decided I will start to do chin ups on smith machine...the ROM and the execution on those non straight bars phuck with my chin ups, but while doing on smith I can do a freaking lot without problems


Oh, long time no food:

Choc pancakes topped with quark, PB and Raspberries...dem raspberries ketones

[LCFCFOX]

Pancakes look great man, also good job with your squatting.

[determined4000]

Pancakes look great man, also good job with your squatting.

x1000

[phozosado]

That has got to be one of the best food shots I've seen in a long while. Nicely done.

[KrunkMasterKyle]

These are the kind of updates I want to see Vitorbby <3! Glad you're finally feeling strong and proper form! LOL "dem raspberries ketones" -okay Dr. Oz.

[vitornoob]

Pancakes look great man, also good job with your squatting.

x1000

Thanks !! Glad to have you back LCFCFOX

That has got to be one of the best food shots I've seen in a long while. Nicely done.

These are the kind of updates I want to see Vitorbby <3! Glad you're finally feeling strong and proper form! LOL "dem raspberries ketones" -okay Dr. Oz.

ty bby, raspberries ketones burning fat on a day-ee

[LCFCFOX]

Thanks !! Glad to have you back LCFCFOX

Thanks man, I might start my log back up...

[alwaystranquil]

Them pancakes..

[vitornoob]

Thanks man, I might start my log back up...

do it, and I am already IN

Them pancakes..

[img]http://media.tumblr.com/f4fa9bb259f83145b822ff76631a75cb/tumblr_inline_mghl5aynIm1rb0u7i.gif[img]

tymen hehe

[vitornoob]

27.03

Deadlift
60x5x2
80x5
90x5
100x3
110x5 @9
105x5 @9

I went a bit conservative about this, I added 120kg to the bar, but my lower back has been a bit weird the two last days, so I decided to lower and focus more on form, I saw that I was lowering the hips too much, fixed that and felt pretty solid.

Paused Bench(1 sec)
20x5x2
40x5
50x5
60x3
65x4 @9 ooops, it was suppose to be a 8.5
60x4 @8.5

Paused Squats(1 sec)
20x5x2
40x5
60x5
80x5
90x6 @8.5
80x6 @8.5

easy, finally 2 days in a row feeling that the form is perfect

DB Row
28x8x2
26x8x2

Hammer Curls
12x12x3

Cable Crunch
35x12
38.5x12x2

Comments
Overall, felt pretty solid, happy! Now I want to fix the form and try to add more weight to the bar without gaining too much weight, I don't feel conf with my current bf

New macros:
220-230P/355-370C/60F around 2800~2900kcal, the surplus should be small, like 200kcal...

Nailed some Burritos, pretty happy with the result and taste:

[Bronzzi]

Great lifts and mad burritos man! What's inside them?