T/K World Warrior: Turbo Edition!

[TypeNirvash]

"One more step on the path to becoming a True Warrior!"

TypeNirvash v Klaximillian! Round one!

There is a strength within--one that grows violently within the hearts of those looking to master their lives. The strength to overcome, to improve, that is what we train for. Simply achieving strength is not enough, it must be accompanied by resolve, courage, heart, and compassion. Growing stronger means growing kinder, and more caring. Growing stronger means understanding your current physical limitations, and utilizing them to shape your goals.

True strength is not crafted by the bar alone.

Come, let us walk the path of the True Warrior together. Let us learn, and rival each other.

Klax!

I challenge you to improve alongside me!

We will challenge ourselves to become better than we are today. We will push each other beyond our physical limitation, and crush our expectations! We will force progress from the very fibers of our being. We will fight our inhibition and become formidable men! Today we begin our journey, but we shall soon look back in awe of all we have accomplished.

"Your strength is equal to your will to succeed!"

I'm setting the bar high for both of us! We will become better than who we are currently! We will strive to be the absolute best that we can possibly be. And when we get there...

We will continue to get better!




Tale of The Tape:

June 2014: 175lbs



August/Sept 2014


Feburuary 2015: 245lbs


Current: 206lbs




Goals:

I will be spending the next month/two months finishing my cut, and reaching the leanest state possible in order to ensure an uninterrupted bulk for 8-12 months (depending on fat gain).

I will also be attempting to hit 405x1 Bench, 505x1 Squat, and a 605x1 deadlift.

To put this into perspective;

These were the totals at the end of my previous bulk;

315x5


405x2


And unfortunately, I do not have a video for deadlifts, but I was working with 505x3. My strength has decreased as a result of a broken foot and the resulting recovery time. My current lifts are 315x2-3 bench, 405x1 squat, 475x1 dead.




We will not only be attempting to regain this strength, but we will also be attempting to destroy my previous totals.








"I still don't have what it takes...


I MUST TRAIN HARDER!"

[klaximilian]

Challenge accepted!

TypeNirvash v Klaximillian!

Type (as Ryu - for obvious reasons) and Klax (as Guile - grew up a "fly boy" in a military family. And I wear the dog-tags wherever I go.)

Round one! - LIFT!

TYPE!

I graciously accept the challenge and invitation to improve along side you - although I have much to do to prove I am worthy. Let us brawl in the pursuit of (insert your own personal goal here) and god-like aesthetics.

We're going to achieve great feats of accomplishment together. We aim high, or we don't aim at all. We bring it every day, or we GTFO. When we step into the arena, we're prepared for f*cking WAR.

I believe we bring two very different styles of training to the table - so there is much we can learn from each other, while providing a contrasting style to training.

Tale of The Tape

Summer 2006:

Would you look at this swole guy?


July 2011:

Who has bigger jugs - me or the woman behind me?


***December 2012 - The lifting begins***

Starting point - Yes, it's an awful f*king picture.



February 2014

Probably the most conditioned I had ever been. One month off work for paternity leave left me with a lot of gym time. I counted 21 straight days - followed by a week long deload. Yes - this was a solid pump.


July 2014:

172 @ 10%


Current:

Dirty 30 - and turning back the clock


Cold, no pump but ready to head to the gym. Weighing in at 182 @ 11.5%


Goals:

I'm a bit stuck in no-man's land. I was ready to recomp, but it turns out I still have some cutting to do. As someone who prefers to stay shredded, I find myself attempting to lean out further to get below 10% (Bod-Pod at 12% three weeks ago). I should probably be at a moderate deficit to lose about 0.5 lb per week as I approach my goal. When I'm there, I'll be eating at maintenance to stay as shredded as possible while trying to improve all my lifts.

I will be attempting to hit 315x1 Bench, Front Squat 315x1, and a 455x1 Deadlift by the end of 2015. My current maxes are 260x1 Bench, 275x1 Front Squat, and 385x1 Deadlift

My training Approach:

I love volume. Those that has seen my programs before know that love high-intensity training, typically rest-pause, high-volume - incredibly dense training. I only have at most 75 minutes during my weekday training due to my hectic work/family/travel schedule. My weekends are more flexible so I have closer to 2 hours to do more if I choose to.

My Nutrition Approach:


Flexible dieting or IIFYM - but complicate it by cycling carbs, back-load carbs (train fasted at 5AM weekdays), 16/8 IF protocol on all rest days, and almost always segregate fat and carbs whenever I eat - not including cheat or free days.

I define a "cheat day" as eating more than 600+ calories over maintenance. I avoid cheat days when cutting, but do them at least once per week when recomping or bulking.

I define a "free day" as a day that I meet my macros and pay no attention to quality of food, basically it's IIFYM and eating like an absolute dumbass. Lol.

Deadlift (kind of)


Bench 245x1

"There is no excuse not the be the hardest mother-f*cking worker in the room." - Greg Plitt (RIP Jan 2015)

"We get one opportunity at life, one chance, to do whatever we're going to do. To lay our foundation, and make whatever mark we're going to make. Whatever legacy we're gonna leave...leave your legacy. And it's found through effort. Wins and losses come dime a dozen, but effort, no one can judge effort. Because effort if between YOU and YOU. Effort has nothing to do with nobody else." - Ray Lewis

One thing is certain every time I step into the gym. I will not be outworked. - TJ aka Klax

Game on.

[Domicron]

in on this.

[sonnydfrizzy]

In!
Only question is...
Klax, why do you separate fat and carbs!?

[boo99]

in for this too

[klaximilian]

Klax, why do you separate fat and carbs!?

Personal Preference.

First, it allows me greater control of my macros if I segregate carbs and fat in every meal. Protein is always the centerpiece for me. I consume primarily protein/fats leading up to my rest days, with maybe one protein/carb meal in that day. And vice versa for days leading up to training. Note I say days leading up to, because as I noted earlier I train very early in the morning - so I tend to backload a lot of carbs. I also have a huge appetite at night.

I've also found that my body reacts quite weird to the combination of high carbs/fat, causing breakouts. One of my pet peeves is acne, so I've learned to curb that. Even a 30-year old is susceptible to a gnarly zit every now and then. This limits that.

[wlodarczykn]

subbed

[CycoCyclone]

In on this epicness!!

[themonkay]

Every log needs a cheeky monkey to comment. This is my destiny which I will absolutely fulfill.


I mean....in

[JRMoore82]

There can be only one.

[Gxp23]

Go for broke.

In.

[Turtora]

das it mane in

[TypeNirvash]

Personal Preference.

First, it allows me greater control of my macros if I segregate carbs and fat in every meal. Protein is always the centerpiece for me. I consume primarily protein/fats leading up to my rest days, with maybe one protein/carb meal in that day. And vice versa for days leading up to training. Note I say days leading up to, because as I noted earlier I train very early in the morning - so I tend to backload a lot of carbs. I also have a huge appetite at night.

I've also found that my body reacts quite weird to the combination of high carbs/fat, causing breakouts. One of my pet peeves is acne, so I've learned to curb that. Even a 30-year old is susceptible to a gnarly zit every now and then. This limits that.

Solid first post before, by the way Gotta keep the hype train going tonight.



Guile is perfect.

subbed

In on this epicness!!

Every log needs a cheeky monkey to comment. This is my destiny which I will absolutely fulfill.


I mean....in

There can be only one.

Go for broke.

In.

das it mane in

in on this.

In!
Only question is...
Klax, why do you separate fat and carbs!?

in for this too

Thanks for the support guys We'll be working hard to keep things interesting!

Will have my first day posted tonight.

[klaximilian]

Solid first post before, by the way Gotta keep the hype train going tonight.



Guile is perfect.

Thanks man, same to you. Excellent 1st post, had a hard time matching that.

Sonic Boom. Bitches.

Thanks for the support guys We'll be working hard to keep things interesting!

Echo this. Thanks to everyone following this log - It's going to be fun.

We're going to try and keep this thread as epic as possible through photo/video log of progress, food porn, lifting discussions, & random e'eryday musings.

Will have my first day posted tonight.

Is that when you're going to give us a peak at what program you'll be running?

---

In the past I haven’t taken a lot of videos - but I’ll have to now that I just got this for my birthday.




And I just ordered this to go on my dash (and mount to the squat rack!) The GoPro suction cup

[DAaaMan64]

in any deeper and she'd be hospitalized


in

dis log is fkin cool

[TypeNirvash]

Round 1:

Prior to embarking on any journey, a great warrior must first ensure that he is completely ready for the trials ahead. After all, it makes no sense to head into battle weary from training. Why then, would I jump right into this challenge without ensuring that I, myself, am at top physical condition?

I wouldn't.

This week will be my first deload week in months, and will mark the first bit of preparation for my journey. I will ensure that my muscles and my joints are feeling completely ready for the trials ahead by first consuming a few hundred calories above my current cutting goal (~2,600 to be exact). I will be continuing through my current routine, which I will outline below, with about 50-60% (some instances I will be using up to 80%) of my working weight in and will be focusing heavily on form.

I will be using this time to sharpen skills that I will need for this journey.

I will be finishing this week with a 90 minute session of Roman Bathing to ensure maximal recovery, and that I will be 100% ready for this journey. I've booked the time at Aire Ancient Baths. This is a place that I've been to in the past, and found that it was incredibly relaxing. Anybody who hasn't gotten a chance to do something of this sort, should really get to it.

You owe it to yourself.



One of the most important parts about training is getting an adequate amount of rest, which is something I haven't been able to quite do lately. As a result, I have been feeling my workouts take an increasingly large toll on my body. This week, we revert back to normal.

Who's ready for the ultimate deload?



This Week In A Nut-Shell:

All rep ranges will be 10-15 reps for this deload.

Monday:

Bench Press
Machine Flyes
Side Lateral Raise
Cable Single-Arm Tricep Pulls
Muscle Ups

Tuesday:

Muscle Ups
DB Rows
Pendlay Row
DB Pull Overs
Preacher Curls
Shrugs

Wednesday:

Squats
Deadlifts
Single Leg Extensions
Hamstring Curls
Hack Squat
Calf Raises
Calf Extensions

Thursday:

Rest

Friday:

Bench Press/Muscle Ups
Flyes/Reverse Flyes
Cable Rows/Push Ups
OHP/Side lateral raise

Saturday:

Squats
Deadlifts
Single Leg Extensions
Hamstring Curls
Hack Squat

Recovery Bathing/90 min Roman bath.

Sunday:

Rest/Beach.

Nutrition:

~2,600 Cal
170g protein
80g Fat
~ Carbs


Today's Workout:


Bench Press: 185x15, 185x15, 185x15, 185x15
Machine Flyes: 130x10, 130x10, 130x10
Side Lateral Raise: 25x10, 25x10, 25x10
Cable Single-Arm Tricep Pulls: 40x10, 40x10, 40x10
Muscle Ups: 5, 5, 5, 5

Cardio:

10 Minutes of Bag Work
25 Minutes of Double Ended Bag
10 Minutes of Jump Rope

Today's Nutrition:
2,640 Cal
139g Fat
156g Carbs
193g Protein

[Gxp23]

Strong deload ^

[TypeNirvash]

Strong deload ^

I'd say the only thing that was really a challenge was the muscle ups. Deload is going to basically be my routine but with lighter weight to keep me from losing my grove.

Cardio was very light, and emphasized technique over power/speed.

[Gxp23]

I'd say the only thing that was really a challenge was the muscle ups. Deload is going to basically be my routine but with lighter weight to keep me from losing my grove.

Cardio was very light, and emphasized technique over power/speed.

Deloading this week too, shoulders and legs need it.

[TypeNirvash]

Deloading this week too, shoulders and legs need it.

Good on you, GXP. Nothing like knowing when to give your body a nice rest.

Also, if you have a chance... Book a massage this weekend or something Gotta' end that deload with one of the most relaxing experiences ever!

[Gxp23]

Good on you, GXP. Nothing like knowing when to give your body a nice rest.

Also, if you have a chance... Book a massage this weekend or something Gotta' end that deload with one of the most relaxing experiences ever!

Getting them half price at the gym right now, might need to go for one lol.

[TypeNirvash]

Getting them half price at the gym right now, might need to go for one lol.

Happy endings are half off too? Or are those BOGO? lol

[Gxp23]

Happy endings are half off too? Or are those BOGO? lol

That is yet to be seen lol.

[TypeNirvash]

That is yet to be seen lol.

Inb4 your masseuse is her;

[Gxp23]

Inb4 your masseuse is her;

Eyes will be closed mang.

[TypeNirvash]

Eyes will be closed mang.

[Gxp23]

Followed by

[JRMoore82]

Out of curiosity how is a "winner" determined or is this just a bro push?

[TypeNirvash]

Followed by

No ragrets.

Out of curiosity how is a "winner" determined or is this just a bro push?

Just a bro push We're just trying to push each other. I actually didn't intend for it to sound like a competition but it just came out that way--it's really just us encouraging each other.

[Gxp23]

Out of curiosity how is a "winner" determined or is this just a bro push?

Mortal Kombat.