Livinonlava: Strong Enough For A Man, But Made For A Woman...

[livinonlava]

Well, back by no popular demand, I've decided to start a new journal I've been training for quite awhile now, and it really is my hobby and passion. Recently, however, I've been encouraged to take it to the next level. I've seen several friends on this site make their first journey to the competitive stage, and now I think it is my time. So, I have decided to compete in the Paradise Cup, an NPC qualifier. This decision has been both exciting and terrifying all at once, and I'm hoping to use this journal to help me focus my efforts and track my progress along the way. Read along -- we'll have some fun!

About Me
Age: 30
Sex: Male
Height: 6'2
Weight: 219
Training Experience: 12+ years
Current Progress Pics:





Current Training Protocol

I have experimented with several different training programs over the years. Most recently during my last cut, I utilized a system some may be familiar with as P/RR/S (Power/Rep Range/Shock). I have to say that I enjoyed the constant variation, but after 15 weeks of that I decided to rotate a little. In the past I have used a pretty simple periodized plan with mini-cycles aimed at hypertrophy followed by strength followed by power. This is the approach I'm currently using and will continue until I begin my cutting efforts in July. The cycles will break out as follows:

Weeks 1-4 (hypertrophy)
During this phase, I'm looking for maximum muscle stimulation and growth through the recruitment of additional contractile proteins (actin/myosin). Training is organized to target both slow twitch (endurance) and fast twitch (explosive power) muscle fibers. I use a standard pyramid method but with somewhat higher initial repetitions. Look for 4 working sets per movement with rep ranges of 16, 12, 10, and 8. There will typically be 4 movements per body part for a total of 16 sets. This is pretty high volume, and I get different feedback from people on the efficiency of the approach -- for me, it works, so that's that! During the 4th week, I usually begin to prepare for heavier weight by adding a 5th working set at 6 reps.

Weeks 5-8 (strength)
During these weeks, I increase the weights and reduce the rep range to a fixed number: 8. Again, I perform 4 working sets of 8 reps per movement, and 4 movements per body part for a total of 16 sets. The goal here is take any newly developed muscle and increase its efficiency. By training heavier, I'm working to coordinate the movements of additional muscle motor units, and thus produce more strength. Increased strength supports the ever-progressing loads that must be applied to continue growth.

Weeks 9-12 (power)
During the final weeks, I'm looking for maximal explosive power. The weight is increased to allow for a maximum of 6 reps per set (target is 4-6). Power is really about neurological adaptation -- can you make strong muscle contract more efficiently and explosively to produce power. Again, this should build on gains from the previous weeks and support the next cycle's increased work load.

After 12 weeks, I usually take 1-2 weeks of rest to heal battered old joints and connective tissue.

At present, I am in the "power" phase, or weeks 9-12 above.

Diet

I'm trying to keep this mass building phase lean, so I'm utilizing a variation of a carb cycle. The program below is probably going to change when I start my second mini-cycle as outlined above.

Day 1 (Chest) - High Carb/Calorie
Day 2 (Back) - Low Carb/Moderate Calorie
Day 3 (Shoulders/Traps) - High Carb/Calorie
Day 4 (Rest/Cardio/Abs) - No Carb/Low Calorie
Day 5 (Bi's & Tri's) - High Carb/Calorie
Day 6 (Legs) - Low Carb/Moderate Calorie
Day 7 (Rest/Cardio/Abs) - No Carb/Low Calorie

Basically, I try to reach 1.5g/lb for protein, 75-100g fat, and make the rest up with complex carbs. I can record macros and/or meals if anyone is interested.

Supplementation

I'm not one for willy-nilly supplementation, so I have settled on a few products that have delivered excellent results for me in the past. I'd be happy to discuss them further during the course of this journal if anyone is interested.

Dymatize ISO-100 Whey Isolate
Multivitamin
HFS EFA's
CL Green MAGnitude
Scivation Xtend
MuscleTech GAKIC
MuscleTech Aplodan
XF Ultra Peptide
Ergopharm AMP

I'm a beta alanine fan, so I will likely bring MAN Clout (they were out of stock when I recently purchased) into the mix in place of the Green MAG. I'm also considering trying Gaspari SizeOn, so we'll see.

So, let's get this thing going...

[livinonlava]

Flat Dumbell Press
130's x 7
140's x 5
140's x 4
140's x 4

Precor Pec Fly
280 x 10
330 x 6
340 x 6
340 x 5
340 x 5

Hammer Strength Iso Wide
290 x 8
320 x 6
340 x 6
360 x 5
360 x 5

Biangular Incline Press
170 x 8
210 x 5
210 x 5
210 x 4

Notes
An excellent workout! I've had achy joints for several weeks now, but today was relatively pain free. I was very pleased with the numbers and the overall muscular stimulation. I've had a silent strength goal with the db press, and I believe I'm nearing that mark. My chest felt 3ft thick after this workout

[PorscheGal]

Yippy, Tim's started a new journal and joining the competion mission!

Awesome outline of your training Tim. Your writing is very interesting and easy to follow!

Those weight numbers are incredible

[livinonlava]

Originally Posted by PorscheGal

Yippy, Tim's started a new journal and joining the competion mission!

Awesome outline of your training Tim. Your writing is very interesting and easy to follow!

Those weight numbers are incredible

Thanks Julia. Funny little story on the weights thing... So, our pec deck (Precor) maxes at 280lb. In order to allow the weight I need for this portion of my training, I've taken to balancing dumbells on top of the weight stack (2 30lb dbs today). A woman was working on a machine behind me, and she said, "Oh my, how much weight is that!?!" I turned to her and smiled and said, "Enough I hope... I'm running out of room to stack them"

[Sar-Wah]

Whoops..... I forgot you wanted me to PM the noodz!!

Originally Posted by livinonlava

Thanks Julia. Funny little story on the weights thing... So, our pec deck (Precor) maxes at 280lb. In order to allow the weight I need for this portion of my training, I've taken to balancing dumbells on top of the weight stack (2 30lb dbs today). A woman was working on a machine behind me, and she said, "Oh my, how much weight is that!?!" I turned to her and smiled and said, "Enough I hope... I'm running out of room to stack them"

With that charm... how have you not got a woman!!






Good to see you back journalling Tim!! I love reading your workouts.... makes me feel like a weakling!

[Buffycat3]

Hi Tim

What a great start to your competition journal!
It's very informative and layed out simple yet down to the point.

I think your training plan is a good one. I am sure you will see the results you want, with this type of training program and your diet looks right-on as well.

I am supporting you all the way towards your fist comp.

GO GET EM!!

[golfGirl]

Hey Tim!

Well isn't this a nice eye opener on a Sunday morning!

Look at those numbers!!

Anyway, we haven't met yet but I have seen you in many of the ladies journals and think you ROCK!

Best of luck to you on your journey. There's no doubt you'll be a success.

[PhreEkGarden]

Was just checking out the journal... damn nice weight on the DB presses. Seem to be a chick magnet in here... lol.

[twinnett]

Originally Posted by PhreEkGarden

Was just checking out the journal... damn nice weight on the DB presses. Seem to be a chick magnet in here... lol.

Yep...that's our Tim!!!




So glad you started a journal Tim!! I love how you have everything laid out and planned out so well! I can't wait to follow you as you get ready for the stage....so are you going to be flying us all out there to cheer you on?????

[PhreEkGarden]

Originally Posted by livinonlava

Supplementation

MuscleTech GAKIC
MuscleTech Aplodan

Might you elaborate on exactly what you think these do for you personally?

[Simpy]

Originally Posted by PhreEkGarden

Might you elaborate on exactly what you think these do for you personally?

I love how the guys ask you to explain yourself, and the girls drool all over you . . . well, except me. I am just here to kick your arse!

[Buffycat3]

Originally Posted by PhreEkGarden

Might you elaborate on exactly what you think these do for you personally?

Yeah, I'd like to know but you don't have to get tooelaborate.
( unless it's another one of your 'stories' hehehe)

[StlBarbie]

Just a quick fly-by to wave the RED BANDANA!!!!!!!!!!!!!!
and remind you .. YOU'RE GOING DOWN BRO!!!!!!!

BTW ... I like my backrubs done with heated oil!!!!!!!!!!!!!





And ... one hella good WO ...... DAMNIT!!!!!! ....................

[Lowdown5]

Good stuff Tim!! You are well on your way to kickin Skimpys arse!!

[livinonlava]

Originally Posted by Sar-Wah

Whoops..... I forgot you wanted me to PM the noodz!!

I prefer real to cartoon, thank you very much...

Originally Posted by Buffycat3

Hi Tim

What a great start to your competition journal!
It's very informative and layed out simple yet down to the point.

I think your training plan is a good one. I am sure you will see the results you want, with this type of training program and your diet looks right-on as well.

I am supporting you all the way towards your fist comp.

GO GET EM!!

Thanks! I'm pretty nervous now, so I can sure use the support.

Originally Posted by golfGirl

Hey Tim!

Well isn't this a nice eye opener on a Sunday morning!

Look at those numbers!!

Anyway, we haven't met yet but I have seen you in many of the ladies journals and think you ROCK!

Best of luck to you on your journey. There's no doubt you'll be a success.

Thank you GG! It's nice to "meet" you. In this case, I think the journey itself will be the success. I'm not worried about the results just yet...

Originally Posted by PhreEkGarden

Was just checking out the journal... damn nice weight on the DB presses. Seem to be a chick magnet in here... lol.

Nevermind that they're all married... But they are a great group of friends, and if you hang around you might be lucky enough to become their friend as well. I'll hit your supplement question in a minute.

Originally Posted by twinnett

Yep...that's our Tim!!!

So glad you started a journal Tim!! I love how you have everything laid out and planned out so well! I can't wait to follow you as you get ready for the stage....so are you going to be flying us all out there to cheer you on?????

Oh Tara, you really are the sweetest in the group And, I'm afraid that would get a little costly -- I might have to charter a flight... However, anyone who wants to come out to visit Hawaii, November might make a good month to plan for...

Originally Posted by Simpy

I love how the guys ask you to explain yourself, and the girls drool all over you . . . well, except me. I am just here to kiss your arse!

Fixed!

And, ummm, have you been in your own journal lately?

Originally Posted by powells2

Just a quick fly-by to wave the RED BANDANA!!!!!!!!!!!!!!
and remind you .. YOU'RE GOING DOWN BRO!!!!!!!

BTW ... I like my backrubs done with heated oil!!!!!!!!!!!!!





And ... one hella good WO ...... DAMNIT!!!!

Me, I don't like the oil as much, but I'll be sure to bring you some if that's how you prefer to give them

Originally Posted by Lowdown5

Good stuff Tim!! You are well on your way to kickin Skimpys arse!!

Glad to have you here! I'm curious to see how both Leah and I hold up to the test of the next 7 months...

[Lowdown5]

That will be the true test, not breaking down over the 7 months.

[livinonlava]

Originally Posted by PhreEkGarden

Might you elaborate on exactly what you think these do for you personally?

Originally Posted by Buffycat3

Yeah, I'd like to know

Well, I've done reviews of each of these products, so allow me to lazily quote my thoughts

Aplodan

Originally Posted by livinonlava

A review for this type of product is difficult in some ways. In one month, it's tough to see a difference in pictures, and the scale just reflects added mass. Start/Finish exercise numbers are tough to use as well, because you'd naturally expect progress in most any plan. So, I think the best I can offer is my perceived impact as compared with the more than 12 years I've been consistently lifting weights.

First, however, it would be wrong to not offer some numbers of interest. My starting weight was 206 and my current weight is 215. That's a gain of almost 9lbs in about 5 weeks. Some of the initial weight was rebound from my diet, but I'm very pleased with that mass gain. My waist measurement has remained constant at 34". My thigh and bicep measurments have increased by .5" and .25" respectively. My chest measurement has increased by .75" -- I'm hoping this one means that I've added some width to my lats as well as thickness to my chest. Though it's difficult to quantify the strength gains, in looking back through the workouts, I made improvements to either reps performed or weights used in every exercise consistently every week. Though it won't be reflected in this log, I just recently did flat db presses with the 120's at 9 reps -- that's a new personal best. I have every confidence I'll reach my goal with the 150's in the next 7 weeks.

Now for some summary thoughts on my experience with Aplodan so far... First, I have never been more consistently sore in my life. I have chest, back, and leg DOMS that are more intense then I've experienced before. I have to attribute this to the supplementation. Also, I have experienced a more intense "soreness" during the workout than ever before. As I have been supplementing with GAKIC for several months now, I've found that it acts as a phenomenal fatigue inhibitor during high intensity/high repetition training -- each set "feels" like it's the first. With Aplodan, the impact has been greater at supplying strength and power to my workouts. Rather than allowing me to train longer or squeeze an additional rep, I've felt each contraction to be more explosive and yet controlled -- I've consistently been able to add weight because I felt more in control and less like cheating.

I will say that I've begun to sense a diminishing difference in my workouts. I believe this is a mental adaptation to the "feeling" of working out with this new addition. I still feel as though I'm gaining strength, but the memory of my previous workouts is less fresh for comparison. The soreness continues to be bizarre -- I've just never had this much full-body muscle soreness. I'm actually looking forward to the planned break in 7 weeks to allow some deep muscle repair.

In closing, I have decided to make Aplodan part of my supplement core along with creatine, beta alanine, and GAKIC. I do believe this is a unique ergogenic supplement that attacks performance enhancement in a different way than much of what is on the market today. For just over $45, I think it is a good value. A bottle will last you a month with the loading phase, and a second bottle will yield an extra week since you don't need to load again. It's not hormonal or stimulatory; I don't believe it will make you experience "freaky pumps." However, it will allow you to train harder than you have in the past, and a solid diet and proper rest will definitely produce great lean mass gains. Though I still don't know what to make of the claim to "activate dormant muscle fibers" I am quite sure that Aplodan has allowed me to recruit additional muscle fiber either through improved neurological adaptation or decreased neurological fatigue or perhaps the conversion of satellite cells.

GAKIC

Originally Posted by livinonlava

I'm a trained individual who has been around the block. I really started hard-core in college and quickly got my newbie gains out of the way to the tune of 40lbs in 5 months. I've tried a number of supps over the years, but I've never experimented with pro-hormones or steroids. I strive to be as natural as possible and maintain a clean diet year round. When bulking, I do it by increasing the volume of the clean foods I regularly eat.

Expectations:
It's important to know that I didn't really have many. The claims are extraordinary, but I've long since learned to take them with a grain of salt. I thought (and hoped) that at best I would get the "extra rep" they allude to in the studies. I didn't know what this would look or feel like, but I figured that an extra rep would help me strain my muscles just that much more and allow me to grow by feeding them after to repair the damage.

Results / Review:

I headed to the gym to train arms, which are my favorite muscle group. I'm currently in week 9 of my above routine, so the weights are in heavy mode. I've seen some good gains so far, though I've been in the same general range for the last 6 years or so -- frustrating as heck, but I press on! I warmed up with standing EZ bar curls. Nothing exciting here yet.

Well, now things got interesting. By set 3, I found myself curling just too easy, so I added weight. In fact, I added 10lbs to what I have known to be a personal best, and managed to crank out 6 strong reps. "Placebo," I told myself, "your mind is playing tricks on you." So, I moved on to seated dumbell curls. Things settled down, and I did the weight I expected for 4 solid sets of 6. But, by set 4, something bizarre was starting. I have always been plagued with lactic acid burn. Essentially, I just burn out when my muscles start aching, and I'm forced to either cheat or quit. Honestly, I've never experienced something like what happened next. I suddenly felt myself able to finish the set cleanly, with no burn. I next proceeded to standing hammer curls with dumbells. Now I'm freaked out. I grabbed the 70's and completed 6 very tight reps. Again, there was no burn. I felt my form tighten up because I wasn't struggling to complete the reps. I didn't feel the need to swing or otherwise cheat because I wasn't burning out. I had to recalculate my entire workout at this point.

I next moved to triceps and was curious if this feeling would continue. Well, I started with press-downs at the weight I would normally use (have I mentioned that I've been roughly in the same place for 5 or 6 years...). I easily did 8 reps and was forced to add weight to bring the reps where I was aiming. Again, the most notable thing was that I just wasn't fatiguing with that burn that usually makes me quit. I actually had to ask a guy to help hold my feet down because the weight was heavier than I could keep on the ground -- but I still knocked out 6 clean reps. Again, my form was much tighter than usual because I didn't feel like I needed to cheat to force my reps. I then moved to a tricep extension machine that always burns my tri's because it is such an isolation movement. Well, again, I could not seem to get them to burn. I just kept repping until there was no press left in me -- it wasn't burn-out, it was just the inability to push anymore. I closed up with skull crushers, and the result was more of the same.

Again, I wish I could better explain this feeling. It wasn't like I was super-human strong, it was just that I wasn't limited by my usual burning muscles. In fact, I couldn't get the burn, and it was almost unsettling.

Final Thoughts:
OK. This was only day one. I'm open to believing it could have been placebo. Creatine as helped me to gain weight and strength over time, but I never felt it immediately. NO products may have gotten me a little pumped and made my veins show more, but I didn't feel stronger (in fact, I often felt like I lifted less because it hurt to flex the muscle). Stims have gotten me all fired up, but they haven't enabled me to push anything harder.

Do I think this stuff will make me gain 20lbs of muscle by next week? Hardly. But, if it can help me continue to have intense workouts like today, pushing past sticking points that have limited me for so long, I believe I can eat the extra calories that will enable me to build muscle. In the end, I think this product is just an ergogenic aid to allow me to stress my body beyond what I currently know possible.

... to those of you who are new to weight lifting and bodybuilding (< 1 year experience) -- please don't run out and buy this stuff. Save your money for the basics (whey, creatine, multi) and get your diets in order. You will see great gains as your body adjusts to the new training requirements you are putting on it. But, to those of you who are like me, who have trained for several years and find it increasingly difficult to breach plateaus, maybe this stuff is for you. Be skeptical, but give it a try. It won't turn you into Ronnie overnight, but you know that. You've used all the supplements out there. All I know is that I trained harder today than I have since I can't remember when. If I eat well and sleep well tonight, I just know that my body will grow as a result of this increased intensity.

Brief summary... GAKIC is a powerful anti-fatigue supplement that allows you to train past the point of momentary failure caused by lactic acid "burnout." Aplodan has allowed me to generate greater power output. Both of these have helped me to crack sticking points in strength and endurance. I believe these will translate to lean mass gains if my nutrition is in order. Questions?

[twinnett]

Good info on the supplements...

I just read your dating saga in Joan's journal...what a b*tch! Makes me mad for you.. if a guy would want to have a picnic on the beach and watch the sunset w/ me, I think I would faint..lol

[sherdi]

Hey Tim!!! I am so happy to see you have comitted in doing a show!!! Awesome!!! I will be following along!!!

[Buffycat3]

Thanks for your explaination and experiance with the two supplements.
Interesting.

Yeah, about the date...bummer!
I couldn't begin to guess why someone would stand you up.
It is either a good or not so good reason....is it an excuse, hummm we shall see.
Well at least I hope you get to see what the reason was.
If and when you do, I surely would like to know.
??

[livinonlava]

Originally Posted by twinnett

Good info on the supplements...

I just read your dating saga in Joan's journal...what a b*tch! Makes me mad for you.. if a guy would want to have a picnic on the beach and watch the sunset w/ me, I think I would faint..lol

Bah... I'm a hopeless romantic, so I was trying to impress her. Guess she wasn't impressed enough by the idea or me to give it a go...

Originally Posted by sherdi

Hey Tim!!! I am so happy to see you have comitted in doing a show!!! Awesome!!! I will be following along!!!

Our shows will not be far apart, so I'll probably be after you again for motivation

[Lowdown5]

Originally Posted by livinonlava

Bah... I'm a hopeless romantic, so I was trying to impress her. Guess she wasn't impressed enough by the idea or me to give it a go...



Our shows will not be far apart, so I'll probably be after you again for motivation

Simpy probably called her to tell her to no show you to mess with your head!! Don't let her get to you!!

[twinnett]

Originally Posted by livinonlava

Bah... I'm a hopeless romantic, so I was trying to impress her. Guess she wasn't impressed enough by the idea or me to give it a go...

I think she's just an idiot..lol..

[Simpy]

Originally Posted by Lowdown5

Simpy probably called her to tell her to no show you to mess with your head!! Don't let her get to you!!

Bwahahaha! My plan is working. Only 6 1/2 months more of sabotage! *Insert evil grin*

[Sar-Wah]

I have just caught up on what's happening in Paradise.....

Sending nasty vibes to that silly woman

Smile Tim.... we think you are wonderful

[Mango]

Nice journal, Hawaii.

[livinonlava]

Originally Posted by Lowdown5

Simpy probably called her to tell her to no show you to mess with your head!! Don't let her get to you!!

Dang that Simpy!!!! Her powers extend everywhere.

Originally Posted by twinnett

I think she's just an idiot..lol..

I'm agreeing more by the moment as she has yet to call to explain herself

Originally Posted by Simpy

Bwahahaha! My plan is working. Only 6 1/2 months more of sabotage! *Insert evil grin*

It'll take more than that... Though it is frightening that your backrub will be the only female contact I'll have had in that 7 months

Originally Posted by Sar-Wah

I have just caught up on what's happening in Paradise.....

Sending nasty vibes to that silly woman

Smile Tim.... we think you are wonderful

I can always count on you Sara... But try not to send too many nasty vibes; I suppose it's possible that she was in a car accident or something and is currently in a coma (if not, then the nasty vibes are totally on)

Originally Posted by TricepGirl

Nice journal, Hawaii.

WARNING: This is a hostility-free zone

[livinonlava]

T-Bar Row
180 x 8
190 x 6
200 x 5
200 x 5
205 x 4

Reverse Grip Pulldowns
240 x 8
260 x 5
260 x 6
260 x 7

Rotary Lat Pulldown
250 x 5.5
250 x 6
250 x 5
250 x 5
265 x 4

Straight-Arm Pulldown
100 x 10
110 x 6
120 x 5
120 x 5

Lower Back Extension (Machine)
250 x 12
270 x 10
270 x 10
290 x 8

Notes
Solid, but not extraordinary. My elbow bothered me a bit today, and I feel it limited my intensity somewhat. On the positive side, the T rows were a personal best, and the rotary pulldowns were really hitting the lats perfectly. I really think I'm making improvements in this weaker bodypart.

[Mango]

*sniff, pout* I'm hostile?? Aw, shucks.

Great t bars. Do you include the weight of the bar in the total weight?? How much do you think it is??

[PorscheGal]

I'm so used to looking at women's journal that when I see you numbers my eyes pop out! I liked your trick of putting the DB's on top of the weight stack, very creative of you!

Re: the "date", I always liked to give the benefit of the doubt too, but then if it was just rude behavior, use my favorite four letter word: NEXT!

I spent 6 years dating every schmoe I seemed to find in between hubby #1 and #2. My guy friend from the gym I used to workout at said my "picker" was broken It finally got fixed