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  1. #151
    Registered User texicus's Avatar
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    perp please report on pistachio ice cream when you try, I am a huge fan but am picky as fuark when it comes to pistachio flavored

    hit or miss flavor for me along with pumpkin or other seasonals
    Johns Hopkins '16
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  2. #152
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by texicus View Post
    perp please report on pistachio ice cream when you try, I am a huge fan but am picky as fuark when it comes to pistachio flavored

    hit or miss flavor for me along with pumpkin or other seasonals
    I was curious because you mentioned this, so I went to get a tiny spoonful. Have you ever had the sugar-free/fat-free pistachio pudding? Tastes a lot like that but with pieces of pistachio. I don't really like that taste myself but now I have an entire tub of it -.-. The pieces of pistachio save the same ice cream, though. I friggin' love pistachios but I have no idea where they get the base flavour from (just like the pudding).
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  3. #153
    rainy day in pizzaville snrygo's Avatar
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    irresistibles is meh
    "It's better to die on your feet than to live on your knees"
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  4. #154
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by snrygo View Post
    irresistibles is meh
    Texturally, I like the ice cream (it's pretty basic) but we'll see how the RV and Cookie dough are. You would have to be pretty terrible to mess up Cookie Dough and Brownies. Ice cream wise, I pretty much will take anything.

    I want to try the new PC black label pints but they're $6-7, which means I'll wait until they're on sale. Have you tried any of them?
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  5. #155
    rainy day in pizzaville snrygo's Avatar
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    are you talking about the PC ice cream shoppe ones?
    "It's better to die on your feet than to live on your knees"
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  6. #156
    Registered User texicus's Avatar
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    Originally Posted by PerpetualMotion View Post
    I was curious because you mentioned this, so I went to get a tiny spoonful. Have you ever had the sugar-free/fat-free pistachio pudding? Tastes a lot like that but with pieces of pistachio. I don't really like that taste myself but now I have an entire tub of it -.-. The pieces of pistachio save the same ice cream, though. I friggin' love pistachios but I have no idea where they get the base flavour from (just like the pudding).
    no i have not had the SF/FF pudding. I used to eat pistachios all the fukken time when I was unaware of basic nutrition principles and just ate what I wanted, still semi-addicted
    Johns Hopkins '16
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  7. #157
    Yesterday don't mean sh!t brendbro's Avatar
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    doesn't sound like a bad idea on the cut!

    how's the new routine?
    acquiring intelligence

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  8. #158
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by texicus View Post
    no i have not had the SF/FF pudding. I used to eat pistachios all the fukken time when I was unaware of basic nutrition principles and just ate what I wanted, still semi-addicted
    This is nothing like real pistachios unfortunately but I feel you on pistachio love. When my girlfriend buys a bag, I find myself uncontrollably eating a bunch. Next thing I know I've had 600 calories in pistachios.

    Originally Posted by snrygo View Post
    are you talking about the PC ice cream shoppe ones?
    No, this:


    Originally Posted by brendbro View Post
    doesn't sound like a bad idea on the cut!

    how's the new routine?
    ****ing awesome. I like the "powerbuilding" approach. Since we have boards at our gym, I want to do these on my next push (hypertrophy/light) workout:


    Looks nuts! If you know any cool looking, hypertrophy-oriented exercises, let me know. I'm always on the lookout for cool things like Shoulder Shocker, Run the Rack, and Triceps Death.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  9. #159
    Fatty at heart! foodpr0n's Avatar
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    Originally Posted by PerpetualMotion View Post
    Looks nuts! If you know any cool looking, hypertrophy-oriented exercises, let me know. I'm always on the lookout for cool things like Shoulder Shocker, Run the Rack, and Triceps Death.
    Dem 21's!
    A shoulder one which is nutttts is;
    A superset of 3 exercises;
    -Bent laterals x25
    -Scapula Band pull-aparts x20
    -Sixways x10

    3 sets each... (pepper angus and lose ego)

    A back one ... 4-6 rounds of (supersetted):
    -Seated Row (Wide grip) x 4-5
    -Underhand Pull Down x 8-10 reps
    -Pullover machine or Straight arm Pull downs x 12-20 reps

    Gone.
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  10. #160
    The Blank psychodiver9's Avatar
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    I'm having similar thoughts on cutting right now. Feeling fat for sure. How much have you gained on this bulk?
    PL Log
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  11. #161
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by foodpr0n View Post
    Dem 21's!
    A shoulder one which is nutttts is;
    A superset of 3 exercises;
    -Bent laterals x25
    -Scapula Band pull-aparts x20
    -Sixways x10

    3 sets each... (pepper angus and lose ego)

    A back one ... 4-6 rounds of (supersetted):
    -Seated Row (Wide grip) x 4-5
    -Underhand Pull Down x 8-10 reps
    -Pullover machine or Straight arm Pull downs x 12-20 reps

    Gone.
    The second will be a no go because we only have one machine, so I'd have to switch the attachments constantly but the other one looks nuts. The 6 way looks painful.

    Originally Posted by psychodiver9 View Post
    I'm having similar thoughts on cutting right now. Feeling fat for sure. How much have you gained on this bulk?
    After the cut, I stabilized at 151 and now I'm officially 160, which is a 9lb gain in 3 months. I didn't reverse diet or anything and just bulked straight out of the gates. I've also been gaining slow enough that I haven't been hit with the bloat face or anything. I planned for a 5-6 month bulk, so I'm right on track. Surprisingly I'm not feeling fat at all, so no cut until Feb. 1st for me.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  12. #162
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Tuesday - Heavy Push


    Weight: 160.2

    (A) Snatch-Grip DL
    135x5
    185x3
    225x3
    285x2x3 @ 7
    305x4x3 @ 8-9

    (B) Fat-Grip T-Bar Row
    75x5x8 @ 9
    *Elbows out on these to emphasize mid and lower traps. Zero momentum and a 1-second hold at the top.

    (C) Neutral-Grip Chins
    12.5 chain x 4 @ 10
    BWx4x4 @ 10
    *Exercise order comes to strike. Doing fat-grip, T-bar rows right before this was a bad idea. Since my chins are my priority, I'm switching this around with T-Bar rows. On my light day, I'll be doing Charles Poliquin's Extended Gymnast Set as my first exercise of the day. Also, chins galore everyday. Either way, I do all my reps super strict. I don't twist my body, convulse or anything.

    (D1) Rear Delt Fly
    10x12
    10x4x10
    *Went too heavy on these. Ended up using too much momentum for my liking. I also did these my hands internally rotated. Picked this up from Joe Defranco and recently found out that there's an anatomical reason for it as well. This shows my weak upper back, yo. I'll be doing high volume face pulls on my light day.

    (D2) DB Hammer Curls
    30x8
    30x3x6

    (E) DB Curls
    22.5x10 +3 +3 +3 +3 +3 +3 +3 +2
    *My first time doing myoreps. I used 25 second breaks for the first two sets but then settled on 15 seconds in between sets.

    Thoughts
    Back workout feels good, man. Probably will be my favourite day. Reps and weights on non-DL exercises are low for a reason and that's because I want to really improve my MMC and not using shoddy technique, which could lead to overcompensating with my upper traps.

    Post-workout meal of CHAMPIONS. Spicy crab sushi, Chipotle rotisserie chicken, baguette, herbed wedges, and scalloped potatoes. Big shout out to my grocery store for making all of this:


    Tried all three of my ice creams. Pistachio ... meh. Brownies + Cookie Dough ... meh. Red Velvet ... I like. It's not that amazing but the meh base is saved by big pieces of red velvet cake.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  13. #163
    Registered User MITCHAPAL00ZA's Avatar
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    looks like a cool ass session today....sorry I've been MIA. Havent been posting too much as of late....digging that variety plate PWO and the ice cream. I havent had a cone in god knows how long. Might have to pick up a pack. dat nostalgia.
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  14. #164
    bulk bulk bulk Vitek92's Avatar
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    Why the strict rows?
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  15. #165
    Yesterday don't mean sh!t brendbro's Avatar
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    Originally Posted by PerpetualMotion View Post
    Reps and weights on non-DL exercises are low for a reason and that's because I want to really improve my MMC and not using shoddy technique, which could lead to overcompensating with my upper traps.
    sounds like a wise decision.

    snatch grip deadlifts are a bloody beast. awesome job. fyi i gave a sumo style stance similar to how yours look the other day and they felt great, everytime ive used sumo in the past ive felt quad dominance, but using a mid-range with feet facing forward felt much more in my glutes. im going to give them a try on my next deadlift session. will report back.
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  16. #166
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by Vitek92 View Post
    Why the strict rows?
    cuz he's a phaggot
    "It's better to die on your feet than to live on your knees"
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  17. #167
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by MITCHAPAL00ZA View Post
    I havent had a cone in god knows how long. Might have to pick up a pack. dat nostalgia.
    Pick some cones up! I can't have ice cream without it now. I switch between those old school ones, sugar cones and waffle cones.

    Originally Posted by Vitek92 View Post
    Why the strict rows?
    Partially because of what I've read and picked up (e.g., Dorian Yates, Mike Robertson, Bret Contreras). My back MMC isn't all that good, so if I don't go strict and use good technique then I'll just hit my upper traps and use my legs too much. This is just for the time being. As time goes on, I won't be as strict. I'm just leaving my the ego at the door and trying to get better.

    I do use momentum on my one-arm rows, though. I've honed that in pretty well.

    Originally Posted by brendbro View Post
    fyi i gave a sumo style stance similar to how yours look the other day and they felt great, everytime ive used sumo in the past ive felt quad dominance, but using a mid-range with feet facing forward felt much more in my glutes. im going to give them a try on my next deadlift session. will report back.
    Nice! Hopefully it works out for you. I think a narrower sumo stance is pretty sweet.

    Originally Posted by snrygo View Post
    cuz he's a phaggot
    Pretty much this.
    Last edited by PerpetualMotion; 12-04-2012 at 07:27 PM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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    rainy day in pizzaville snrygo's Avatar
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    smart reasoning
    "It's better to die on your feet than to live on your knees"
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  19. #169
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    Wednesday - Heavy Legs

    "Real courage is when you know you're licked before you begin, but you begin anyway and see it through no matter what." - To Kill a Mockingbird


    (A) Safety Squat Bar Squats vs. Chains
    115x5
    155x3
    155+25c x 3
    265+40c x 6 x 3 @ 8-10

    (B) GHR
    BWx7
    10x5
    20x5x5 @ 7
    20x9 @ 10

    (C) DB Walking Lunges
    35x5x6/side @ 8-9
    *I went low weight on these because of Bret Contreras' recent recommendations. I've noticed that the muscle activation is different when I'm not going as heavy. In my head, I've been using another scale, which is Rate of Technique (RT). It's something I picked up from Matt Perryman. Even though I can do 50s for 6/side, my RT would be much lower (5-6) whereas my RT here is 10 (for being perfect). I'll start posting those as well.

    (D) KB Swings
    32kg x 4 x 10

    (E) KB Suitcase DL
    32kg x 2 x 5/side + 5 second static hold per rep

    Thoughts
    First new leg workout and I like it. I've wanted to try some variable resistance training for a while, especially since I've read over 3-4 studies that show VRT is quite good. While the studies used bands, I'm using chains because it allows for more freedom whereas the bands can lock you down in a specific path. A lot of single leg work will be done on this program because it's a major weak point for me.

    Didn't want to go too crazy on the GHRs because I know my hamstrings get super sore when I start doing them again. Now that I've done them and the KB swings, I know I'm going to be hurting tomorrow. -.-

    I've been pretty loose with my counting recently and not tracking how I always do. Sometimes you can't count everything, so does that mean I just won't eat it? Not really. Girlfriend bought some bakery kaiser buns plus thick-strip, hickory-smoked, peppercorn bacon and there's no way I'll be able to track either accurately. Going to make some sandwiches with turkey, honey ham and mustard and I'm feeling good.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  20. #170
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    Thursday - Hypertrophy Push


    (A) Incline Barbell Press w/ Pause
    135x5x5 @ 8

    (B) Weighted Dips
    BWx10
    12.5c x 3 x 10 @ 7-9
    12.5c x 9 @ 10

    (C) Dumbbell Bench Press
    45x3x10 @ 8
    *Chest was smoked at this point, so light DBs.

    (D) Triceps Death
    135x3 reps per board - Used 1 board to 4 board
    145x2x3
    *Used a close-grip to increase ROM and recruit more triceps.

    (E) Triceps Pushdown
    10x12 +3 +3 +3 +3 +3 +2
    *Weight is low because the actually pulley thing weighs a bit. I don't like these, though, on the pulley machine we have (the cables at commercial gyms seem to be better), so I'll stick to DBs.

    (F) Lateral Raises
    20x10 +3 +3 +3 +3 +3 +2
    *Was supposed to do shoulder shocker but I totally forgot, so I did these instead.

    Thoughts
    Girlfriend came to lift with me today, so I used myoreps on the isolation stuff. I love rest-pause methods for times like these. It really saves a bunch of time and it seems to be effective according to my research. Triceps death = awesome. I kept rest to a maximum of 90 seconds since this isn't a strength day but more hypertrophy oriented. That pump feels oh so good.

    In hindsight, this isn't really a push/pull/legs. It's more chest + tris + shoulders/back + bi/legs, so I'll be calling it that instead starting next week.
    Last edited by PerpetualMotion; 12-06-2012 at 06:36 PM.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  21. #171
    Yesterday don't mean sh!t brendbro's Avatar
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    yeah a pump does feel pretty awesome. how are you finding your endurance for the higher rep ranges? im assuming sheiko probably helped with that
    acquiring intelligence

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  22. #172
    rainy day in pizzaville snrygo's Avatar
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    did you get the tricep death idea from E?
    "It's better to die on your feet than to live on your knees"
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  23. #173
    bulk bulk bulk Vitek92's Avatar
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    Originally Posted by snrygo View Post
    cuz he's a phaggot
    lol fair enough



    I'd love to try the triceps death but my gym doesn't have boards :/



    Also for tomorrow my sheiko spreadsheet says Squat 5x10 as an accessory - should I go with around 50% of my max?
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  24. #174
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by brendbro View Post
    yeah a pump does feel pretty awesome. how are you finding your endurance for the higher rep ranges? im assuming sheiko probably helped with that
    Not particularly good. I've always been terrible at higher reps. Sheiko did help with my volume tolerance and handling weights across straight sets, though. I think the biggest thing I took away from Sheiko was better technique and better work capacity.

    Originally Posted by snrygo View Post
    did you get the tricep death idea from E?
    Nah, I picked it up from Joe Defranco. Same with Shoulder Shocker.

    Originally Posted by Vitek92 View Post
    I'd love to try the triceps death but my gym doesn't have boards :/
    That's part of the reason I'll probably never leave this gym. My gym just has so much ****.

    Also for tomorrow my sheiko spreadsheet says Squat 5x10 as an accessory - should I go with around 50% of my max?
    Which Sheiko # are you running? I did a quick search through and I didn't see any of them using Squat as an accessory for 5x10.

    That aside, 50% is pretty reasonable. Just adjust based on feel. If it ends up being too light, increase it. If you find you won't get 5 straight sets @ 10 reps with the weight then decrease.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  25. #175
    rainy day in pizzaville snrygo's Avatar
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    Originally Posted by Vitek92 View Post
    lol fair enough



    I'd love to try the triceps death but my gym doesn't have boards :/



    Also for tomorrow my sheiko spreadsheet says Squat 5x10 as an accessory - should I go with around 50% of my max?
    for 5x10 stuff on sheiko i just work up to something i can bang out with 2 min rests and be 1-2 reps from failure.
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  26. #176
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    Friday - Light Pull


    (A) The Gymnast's Extended Set
    For those of you who don't know what is, it's this:
    1) Wide-grip pull-ups, as many reps as possible
    2) Rest for ten seconds
    3) Medium-grip pull-ups, as many reps as possible
    4) Rest for ten seconds
    5) Medium-grip chin-ups, as many reps as possible
    6) Rest for ten seconds
    7) Narrow-grip chin-ups, as many reps as possible
    8) Rest for three minutes
    9) Repeat steps 1-8 twice

    (B) Barbell Row
    135x2x10
    135x2x9
    135x2x10
    *I used a hook grip on the first 5 reps of each set and it hurts like a bitch. Makes a big difference, though, so I'll be using it as much as I can until I get used to it.

    (C) Kroc Rows
    55x10
    55x20

    (D) Face Pulls
    10x12
    20x4x12
    *Need to add more weight for next week.

    (E) Timed Deadlift Singles
    355+40c x 8 in 10 minutes
    *These weren't planned. My brother wanted a new method, so I told him to do timed singles (I picked this up from Perryman, I think). I did it with him. I wore shoes, so that was an added 2" deficit. Felt light, man. I got pooched near the end, though.

    (F) DB Curls
    25x12 +4 +4 +4 +4 +2
    *Totally forgot to do bis today, so I had to do some myoreps. Weight was too light.

    Thoughts
    Making pizza with bacon, onions, chicken, and pineapple. I am excite.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  27. #177
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    Saturday - Hypertrophy Legs

    "The wishbone will never replace the backbone" - Will Henry


    Weight: 159.6

    (A) Front Squat w/ Pause
    185x4x6

    (B) RDLs
    185x4x10

    (C) Bulgarian Split Squat
    50lb vest x 3 x 10
    *End my life right now, please. Walked gimpy for a few minutes after.

    (D) Weighted 45-degree Hyperextensions
    25x3x12

    Thoughts
    LOL high-rep legs is probably equivalent to torture. Glutes are toast.

    That aside, looks like I dropped almost a pound, which is all wrong. Today I'll be picking up some legit Canadian craft brews, going drinking, eating my heart out. I predict a monstrous caloric intake in my day.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  28. #178
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    Monday - Heavy Push


    (A) Competition Bench
    135x5
    155x3
    175x3
    200x6x3
    *Felt not too hard, man. 6 straight sets of 200 was getting kind of tough near the end. Rest time was around 2-3 minutes. I should be more meticulous, keep track, and stick to minimum of 3 minutes. No med ball throws today and I've felt in the past that doing them prior to benching helps with speed. I'll stick to 200 again next week (but add 1-2 sets) but do med ball throws prior to test.

    (B) DB Incline Press
    60x3x8

    (C) Ring Dips
    BWx8,7,8

    (D) Triceps Death
    150x3x3 reps per board (1-4 board)

    (E) Shoulder Shocker
    Front Plate Raise - 35 - 8, 10
    L-Lateral Raises - 12.5 - 12, 10
    DB Clean and Press - 12.5 - 12, 10

    (F) DB Lying Triceps Extension
    22.5x2x10

    Thoughts
    No counting calories or macros on the weekend and it felt real good. I'll be upping my calories again and see how my weight pans out. I'll post food pics from the past few days later. I hit it up a breakfast buffet and it wasn't too shabby. I feel like I should be eating French Toast more often. That stuff is sex in my mouth.

    As a side note, I do light band pull aparts in between all my pressing sets to increase my pulling (back) volume.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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  29. #179
    bulk bulk bulk Vitek92's Avatar
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    Strong benching.

    Will you be doing a form of over head pressing in this routine?
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  30. #180
    I'm VitaminVendetta PerpetualMotion's Avatar
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    Originally Posted by Vitek92 View Post
    Strong benching.

    Will you be doing a form of over head pressing in this routine?
    I've thought about it but I've never been one of those people who goes gaga over OHPing. I've always liked incline benching more.
    “Go back?" he thought. "No good at all! Go sideways? Impossible! Go forward? Only thing to do! On we go!" So up he got, and trotted along with his little sword held in front of him and one hand feeling the wall, and his heart all of a patter and a pitter.”
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