TP Kicks It Up A Notch [Forum Archive]

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TP Kicks It Up A Notch

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Posted by: Twin Peak

Alright. Its about damn time. August '03, I had rotator cuff surgery. Prior to that, I was at my peak of motivation, determination and size and strength. Then it came crashing down. The bar, that is. As I was half way through a bench press that would have been twice my bodyweight (435 -- I weighed 215) my tendon snapped. Ouch.

My surgeon (the doctor who did all of Dorian Yates surgeries) said it was one of the worst tears he had ever seen. My arm was in a sling for 8 weeks, and my upper arm atrophied from 18.5 inches to 15.5.

Post surgey, I was motivated as hell -- deathly afraid of becoming a fat slob (like I used to be). So I dieted, trained legs thrice per week and did cardio.

16 weeks after surgery I had lost a ton of size, and strength, but I looked decent:

http://forum.avantlabs.com/?act=ST&f=52&t=7145&hl=&

I added some size, but was a bit fatter at the Arnold '04. Here is me and some other Avant folks at the Arnold in March:

http://forum.avantlabs.com/?act=ST&f=52&t=8807&hl=&

By the summer 04, I could perform most exercises, though limited ROM. My shoulder still acts up, and I cannot press heavy or do much direct shoulder work.

Despite that, I was still training hard, and my thickness was returning. Then, my drive to lift and to diet, slowly disappeared. Getting to the gym was an ordeal, and lifting hard while there, well I just wasn't able to lift to my previous standards.

I have periodically had spurs of intensity and motivation. But it hasn't been sustained.

Because of my terrible diet, piss-poor genes, and lack of gym activity, I look, well, sloppy. Thankfully its winter.

Enter Camaro's challenge.

So now I have something to train for, and a renewed sense of vigor. Workouts have been good this week and diet has been, well, okay. I am getting tons of protein and fiber, and not drinking wine and beer (as much).

I just snapped a few "before" pictures, and while I am embarrassed to post them, oh well.

Posted by: Twin Peak

My training will be Tri-Phase Progressive Training. Last week I began week one. If you know me, you know what this is. If not:

http://www.avantlabs.com/magmain.php...=19&pageID=249

http://www.avantlabs.com/magmain.php...=20&pageID=253

I am working on part three, now. But I digress.

Diet, well, that's tough. I will probably still imbibe, once or twice a week. But my goal is tro drop about 5 pounds of fat in the next 2 weeks, and then bulk through the new year. I'll have plenty of time to diet after the new year, 8 weeks of cutting is plenty.

When bulking, I will be Carb Cycling. I will eat a ton of lean protein, oats, and low-carb items (like wraps) for their fiber and extra protein.

Supplements. That's easy:

* 10 grams fish oil
* Xtreme's Ultra Peptide
* Flax Meal
* Whey Concentrate
* LeptiGen Rebirth
* LeptiGen MASS
* Multi-V
* Home-made, during workout formula.

Game On.

Posted by: Cold Iron

Hey TP.

Do you know why your tendon snapped? May sound like a stupid question but I wondered if there was any specific to you, that could have contributed to it. You seem young for something that serious to happen to you. I dunno, maybe this is common place?

Man, dont even worry about being embarassed from posting your pic. You have more LBM than 95% of the earth's population.... though I do realize, we bodybuilders are very(overly) critical of ourselves.

Good luck in the comp

Posted by: Twin Peak

It was frayed from years of heavy lifting. I have always been strong and always lifted heavy. So it was worn down (so said my doc). Then, it snapped. I generally maxed out every few months and this time, it went. I won't be going heavy like that anymore.

Posted by: camarosuper6

Outstanding.

I am definitely looking forward to going heads up with the Avant legend.

Posted by: Twin Peak

Bring it, Beyotch.

Posted by: Duncans Donuts

GL Twin Peak. I hope you lose

I can't wait to see the after pics.

Posted by: camarosuper6

Shyeat, your gonna be beggin me endorse your products.

Posted by: camarosuper6

Quote:

GL Twin Peak. I hope you lose

Hell, with me doing Johnnny's inner/outer/upper/lower pec mass routine, how can I lose?

Posted by: JerseyDevil

My money is on Twin Peak. Not dissing you by a long shot Camaro. But I have seen pics of TP in "peak" condition, and he looks awesome. He probably ate two pizzas, and drank 4 gallons of water before taking that 'before' pic.

Posted by: Mudge

TP, still doing glucosamine chondroitin or some such mix? I didn't see it in your list of supps.

Posted by: camarosuper6

Quote:

My money is on Twin Peak. Not dissing you by a long shot Camaro

None taken bud. He is far and away more experienced than I and in his peak condition would have blown my "peak" condition away. I love being the underdog, it really motivates me

Posted by: Twin Peak

Quote:

Originally Posted by camarosuper6

None taken bud. He is far and away more experienced than I and in his peak condition would have blown my "peak" condition away. I love being the underdog, it really motivates me

I will do to you, what the Yankees should have done to Boston.

Posted by: Twin Peak

Quote:

Originally Posted by JerseyDevil

My money is on Twin Peak. Not dissing you by a long shot Camaro. But I have seen pics of TP in "peak" condition, and he looks awesome. He probably ate two pizzas, and drank 4 gallons of water before taking that 'before' pic.

I wish. Unfortunately that is how I look now. Okay, so I did slam two glasses of water, but my stomach really is 40+ inches -- and that is first thing in the morning.

Posted by: Twin Peak

Quote:

Originally Posted by Mudge

TP, still doing glucosamine chondroitin or some such mix? I didn't see it in your list of supps.

Not as much as I should be. I have powdered glucosamine as part of my "during workout" drink, among other things. I also take MSM and chondrotin from time to time.

Posted by: Twin Peak

But....I should have waited to take my "before" pictures. I just had about 6 beers, a bunch of saki, sushi, and a ton of white rice and fried, oily, and salty chinese food.

Posted by: camarosuper6

I got something salty for ya buddy.

Posted by: CowPimp

I might have to monitor this contest. Could get interesting. Good luck to both contestants. I have the utmost respect for both of you.

Posted by: aggies1ut

Quote:

Originally Posted by Twin Peak

I will do to you, what the Yankees should have done to Boston.

Jodi's gonna flame ya for that one.

Posted by: topolo

Good luck to both of you............I find you both to be attractive............in a heterosexual way of course.

Posted by: camarosuper6

Yea... Im gonna have to get a tan and get my digi cam working right.

Posted by: Twin Peak

Quote:

Originally Posted by aggies1ut

Jodi's gonna flame ya for that one.

Yeah, most likely. Ah well. What can you do.

By the way, Topolo's comment is frightening.

And just to be clear, CowPimp, the trash talking is all in good fun. In fact, it has been quite helpful in getting my motivation back. Now I just need to get Chicken Daddy to enter.

Posted by: Twin Peak

Monday, November 1

Last week was week one of my Volume cycle of TP-PT. It went as planned, getting my self accustomeed to lifting regularly again. I even got sore despite the very low volume. Strength was pathetic (starting with barbell curls of 95 for example) but that is to be expected. Strength, thankfully, is coming back fast. As is muscle density. For example, the brachialis veins which have been dormant, are back, already.

And today was day one, week two. Which means three sets of each exercise. I have slightly modified the volume phase and here is the breakdown:

Mon/Thur

Widegrip Pulldowns
Seated Leg Curl
Barbell Row
Calf Machine
Barbell Curl
Shrug Machine
DB Hammer Curl
Shoulder Machine Press
(plate loaded)

Tues/Sat

Leg Extensions
Incline Barbell Press
Squats
Fly Machine
Close Grip Bench
V-bar Pressdowns

I perform each exercise 1-2 reps shy of failure, and I do each workout (bodypart) twice weekly. This is for four weeks, so there are 8 workouts per bodypart. The first two workouts I do 2 sets per exercise, then I add a set each workout so that the final weeks workouts include 8 sets. Since volume is through the roof at that point, I will probably break the workouts up a bit and lift 6 times that week. Here are the weights and reps I used this morning:

Widegrip Pulldowns -- 200 x 8
Seated Leg Curl -- 130 x 10
Barbell Row -- 225 x 6
Calf Machine -- 7 plates x 12
Barbell Curl - 115 x 8
Shrug Machine -- 4 plates x 10
DB Hammer Curl -- 50 x 10
Shoulder Machine Press -- 2p + quarters per side x 10
(plate loaded)

And I must say, motivation was and is through the roof.

Posted by: ncgirl21

Good Luck TP

Posted by: CowPimp

Quote:

Originally Posted by Twin Peak

And just to be clear, CowPimp, the trash talking is all in good fun. In fact, it has been quite helpful in getting my motivation back. Now I just need to get Chicken Daddy to enter.

Oh yeah, I know. I wasn't implying otherwise. Believe me, I am all about good natured ripping.

Posted by: Rocco32

Alright, bring it on!!! Keep the motivation up buddy. And damn, those are some nice lifts already.

Posted by: Twin Peak

Quote:

Originally Posted by rock4832

Alright, bring it on!!! Keep the motivation up buddy. And damn, those are some nice lifts already.

Bah, those are puny lifts. And you were calling me, a girl. This is going to be fun.

Cow -- just checking.

And thanks NC. What part of NC are you from, anyway?

Posted by: Robboe

Quote:

Originally Posted by Twin Peak

I'd love to, but i'm in final year right now and i shouldn't really have anything else occupying my (already slim) motivation.

Besides, aside from adding 20lbs of lbm, the most i could do in 16 weeks to look better is drop an ass-load of fat, which would take dieting, patience, misery and motivation. All of which, i just can't be arsed with right now.

But don't think i won't come down on you like a ton of bricks if you start to slip up, sunshine.

Posted by: camarosuper6

TP toar is rotator cuff trying to impress me.

It did not work.

Posted by: Robboe

Quote:

Originally Posted by camarosuper6

TP toar is rotator cuff trying to impress me.

It did not work.

Either does your spelling, mate.

"Tore" and "his" are the words you're looking for.

What is impressive, however, is Steve's drive once he gets going. Don't be suprised if he resembles one of his older photos within three months of today. You've certainly chosen some stiff competition!

Posted by: Twin Peak

Quote:

Originally Posted by The_Chicken_Daddy

3 weeks to regain most of my muscle. A bit more to drop the fat. I will unveil a new "best" at the end of this party.

I promise.

Posted by: Robboe

You'd better.

I've come good on my promise to bring up my back, so get it sorted, boyo.

Arms next for me, scouts honour.

Posted by: Jodi

Quote:

Originally Posted by Twin Peak

I will do to you, what the Yankees should have done to Boston.

Ha! But they didn't and they couldn't because they are weak.

Posted by: Twin Peak

Um, whatever.

That's the best you can do? You must be hung-over.

Posted by: Jodi

I don't feel like it. Long drive home last night and long day at work.

Posted by: carbchick

what did the Yankees not do to Boston?

Posted by: camarosuper6

Quote:

3 weeks to regain most of my muscle.

And another week to find it underneath that rug.

Posted by: camarosuper6

double post.

Posted by: Robboe

Quote:

Originally Posted by camarosuper6

And another week to find it underneath that rug.

Actually, good point. I wasn't gonna say anything, but see what slacking does to you kids? Before you know it your torso grows a carpet and your face grows a pair of glasses.

Is it really worth it? Really?

Posted by: Rocco32

Quote:

Originally Posted by Twin Peak

Bah, those are puny lifts. And you were calling me, a girl. This is going to be fun.

I KNOW they are puny lifts. I was just trying to give you some false confidence. There's a chick at my gym yesterday that reminded me of you. Was lifting a little heavier but about the same.

BTW, new book comes out in the spring.

Posted by: Twin Peak

Quote:

Originally Posted by rock4832

Nice try. Not.

******

Regarding the rug -- I told I am going to win most improved. All I need to do is shave, tan, and get better lighting, and I'll kick ass.

Posted by: Twin Peak

Monday's Menu

7 am W/O Drink*
8 am 40 g whey concentrate
9 am 3/4 cup oats + whey isolate (22g); Large Apple
12 pm 4 low carb wrap**, turkey breast
4 pm 1 scoop whey isolate
7 pm 2 peices of salmon, fresh spinach salad, a small portion of ww pasta with (gulp) vodka sauce, and three glasses of shiraz
9:30 pm small portion of beef jerkey

*W/O Drink = LG MASS, GO, glucosamine, leucine, arginine
**Low Carb Wrap = 90 calories, 3 g fat, 7 g protein, 14g carbs (8 of which are fiber).

Tuesday's Workout

Leg Extensions -- 210 x 12
Incline Barbell Press -- 235 x 9
Squats -- 315 x 8
Fly Machine -- Rack x 8
Close Grip Bench -- 205 x 8
V-bar Pressdowns -- 130 x 10

And this was for three sets each. These rep totals are for the first set; a few exercises lost a rep on the second or third set. I will NOT be posting my workouts or menu daily, rather this is just to give you a sense of where I am at, and what I am doing.

Posted by: Velvet

Vodka sauce?

Wassat? Nice diet btw

Posted by: Fitgirl70

Hi TP, long time no talk. How is my New Yorker today? I can't wait to see the newest pic -- nice squats too.

Tam

Posted by: Fitgirl70

oooo, oooo, oooo.......I love Shiraz. I bet you can get a nice bottle up there, eh? I think I have only found one or two GOOD bottles down here....all the restaurants ever have is house.

Posted by: Twin Peak

Yeah, Shiraz is my favorite right now. It hasn't been good for the body composition, however. And damn, it has been a long time. How have you been?

Velvet, you don't know what vodka sauce is? Eh, you are better off. It tastes great. And it should. Its basically onions, cream, butter, parmesian cheese, and vodka.

Posted by: Fitgirl70

I am great. Getting back into my workouts and getting back on track w/ diet......life is good.

I am going to try that vodka sauce. I bet that would be heaven on some grilled sirloin....awww, that may be dinner tonight w/ some grilled zucchini.....YOU are a genius, my dear!

Posted by: Velvet

Quote:

Originally Posted by Twin Peak

Yeah, Shiraz is my favorite right now. It hasn't been good for the body composition, however. And damn, it has been a long time. How have you been?

Velvet, you don't know what vodka sauce is? Eh, you are better off. It tastes great. And it should. Its basically onions, cream, butter, parmesian cheese, and vodka.

That sounds divine....and oh so sinful

Posted by: camarosuper6

Before you know it, Im gonna be so big, Im not going to able to fit in here to post anymore.

Posted by: Twin Peak

You are referring to your head, right?

Posted by: camarosuper6

You started mowing your chest yet?

Posted by: Fitgirl70

Now boys.......

Posted by: camarosuper6

It's all in good spirit.

Posted by: Twin Peak

Quote:

Originally Posted by camarosuper6

You started mowing your chest yet?

That was pretty good.

But don't worry, some day you will hit puberty too.

Posted by: Fitgirl70

Do I have to separate you? And trust me, there will be none of
"he's lookin' at me"....."he's gonna touch me"......."he's pointing at me".

'Cause you're not too big to get a spankin'

Posted by: Monolith

For such a gluttonous diet you really havent gotten that fat. A few more months of port and you might reach my level of obesity.

You guys sure you dont want to have a "who can get fat enough to avoid having to buy a winter coat" contest? It'd be cool to finally win a bodybuilding competition.

Posted by: Twin Peak

No, I'd win that too. I tend to only list my glutony. Even when I am being "horribly bad" I had several days per week that keep things somewhat in check. I also have sever "supplemental" methods that keep things from getting too out of hand. Lastly, that picture doesn't do justice to the girth of my gut.

Posted by: Monolith

Quote:

Originally Posted by Twin Peak

I also have sever "supplemental" methods that keep things from getting too out of hand.

Oh really?

Posted by: P-funk

Quote:

Originally Posted by Monolith

Oh really?

lol, now you got mono thinking.

Posted by: carbchick

Quote:

Originally Posted by carbchick

what did the Yankees not do to Boston?

it's baseball, right?

Posted by: Twin Peak

Quote:

Originally Posted by carbchick

it's baseball, right?

Yep.

UPDATE

I had a great workout this morning. Yeah, I know what you are thinking -- I am only supposed to be lifting on Monday, Tuesday, Thursday and Friday during the volume phase. Well, I am now up to four sets per exercise (and it is starting to feel great, the pumps are awesome and strength continues to soar) and so I am going to try to lift 6 days per week to spread out the exercises, so my time in the gym isn't too long.

So today I did back, hams, and shoulders. Tomorrow with be bis, tris, calves and traps, and Friday will be chest and quads. I will still do the exact same exercises.

Diet was stellar yesterday (though I ate a lot), except dinner when I had 3/4 of a homemade chicken pot pie (too much fat, honestly) and 3 glasses of shiraz.

Posted by: Rocco32

Quote:

Originally Posted by Twin Peak

Diet was stellar yesterday (though I ate a lot), except dinner when I had 3/4 of a homemade chicken pot pie (too much fat, honestly) and 3 glasses of shiraz.

Maybe you should do like Kerry and just concede to me now!

Posted by: Twin Peak

You?

Posted by: camarosuper6

I wouldn't go as far to compare TP to Kerry.

Kerry had a chance at winning...

Posted by: CowPimp

Quote:

Originally Posted by camarosuper6

I wouldn't go as far to compare TP to Kerry.

Kerry had a chance at winning...

Haha! Now that was some good trash talk.

Posted by: camarosuper6

And the TRUTH shall set you free...

Posted by: Twin Peak

Ohio is all mine.

Interesting, isn't it, that this comp is timed around the Arnold, which is held in Ohio. Spooky.

Posted by: camarosuper6

Interesting.....

Posted by: Rocco32

Quote:

Originally Posted by camarosuper6

I wouldn't go as far to compare TP to Kerry.

Kerry had a chance at winning...

Posted by: Rocco32

Quote:

Originally Posted by Twin Peak

You?

Better believe it fatty!

Posted by: Twin Peak

Quote:

Originally Posted by rock4832

Better believe it fatty!

Um, take a look at your sig.

You so those "goals" listed there. I did that when I was 18, and had only worked out for 4 months.

Posted by: Rocco32

Quote:

Originally Posted by Twin Peak

Um, take a look at your sig.

You so those "goals" listed there. I did that when I was 18, and had only worked out for 4 months.

At first I'd say ouch, but then I realise that's pretty weak. Are we going for looks here or poundages?

Posted by: Twin Peak

I am no powerlifting, just pointing out the facts.

THURSDAY

Motivation is still high. Training has been great. I am achy as hell, and it feels wonderful. I am up to four sets, and it is starting to hurt. Next week will be brutal, let alone week 4. No one said getting huge was easy.

Diet has been meh. Its generally pretty good, then I have one bad meal (usually dinner). This isn't a problem, since I am looking to add mass anyway. For example, last nights dinner of five (or was it six?) slices of anabolic pizza ain't helping the ole gut.

Ah well.

Posted by: tucker01

Hmmm Anabolic Pizza

I gotta get me some of that

Posted by: Rocco32

Quote:

Originally Posted by IainDaniel

Hmmm Anabolic Pizza

I gotta get me some of that

That's what I have every night before bed and then again for breakfast. That's why I look so good

Posted by: Twin Peak

Quote:

Originally Posted by IainDaniel

Hmmm Anabolic Pizza

I gotta get me some of that

Its good shit. Really.

Posted by: Robboe

Despite the pizza, my money is still on mah boy to take this comp.

Might i also add that Spanish Rioja is the nicest rouge for moi. Particularly the Reserva.

The Gran Reserva is a bit too rich for myself.

Posted by: Twin Peak

I'll have to pick up a bottle. Or 10.

Yeah, the diet will be spot on, after the new year. No need to kill myself now; there is plenty of time for that.

Thanks for the vote of confidence Rob.

Posted by: Robboe

You reply to this faster than you do your emails!

And yeah, don't kill yourself yet. I'm gonna be fat over Christmas, so you better-bastard-be too. Don't go getting all ripped and leaving my ass behind.

Posted by: Twin Peak

I don't have any emails unanswered....

Posted by: Robboe

Check your PMs.

Posted by: Jodi

Quote:

Originally Posted by Twin Peak

I don't have any emails unanswered....

Yeah you do

Posted by: Twin Peak

No, I don't. It must be lost.

Posted by: camarosuper6

I gotta say that volume bracket in your PT REALLY kicks your ass.

Posted by: Twin Peak

It is really starting to kick my ass. I finished up the four sets today, and I ache everywhere. The up side is, that while I still look soft and fat, I feel like I am huge!

Anyhow, now that volume is up there, I will be making a concerted effort to eat a lot of protein and good carbs (yeah, bulking!).

Posted by: Twin Peak

With Sunday's workout, I will be adding in Vendetta, pre-workout, and LeptiGen MASS throughout the day.

Posted by: Triple Threat

Quote:

Originally Posted by Twin Peak

It is really starting to kick my ass. I finished up the four sets today, and I ache everywhere.

You're already complaining at 4 sets?

That means you're just halfway through the volume phase (unless you've changed the routine since I did it).

Posted by: Twin Peak

Nope. You got it.

But remember, I had lifted once in the previous two weeks, and maybe three times in the previous month. And they were half-asses workouts.

Also, I am not complaining (yet) -- I actually love feeling like this.

Posted by: Duncans Donuts

Can someone explane to me about this tri-phase program (assuming I have the abbreviation right) ?

Posted by: camarosuper6

To: Mom

From: TwinPeak

(In a little scraggly kids voice who has been at camp all summer)

Dear Mom,

Hey, its me, TwinPeak! Boy, things have been crazy around here. I was so hyuuuge last year, until I broke my shoulder when I fell off the diving board. I promise mom, I didnt know the pool was empty. Boy, Ive been doing this cool neato thing I evented called TP-PT! It sounds super cool and makes people throw up all over the floor because its so hard! I make people do like a gazillion exercises and then I make them drink this fruity punch flavored stuff that tastes like sugar free coolaid and THEN I make them rub my jelly all over their tummies so they get skinny. It really works too mom I promise! Im SO happy about the IM Olympia ma. Im gonna win. I know I have some work to do, so you gotta stop sending me all those chocolate chip cookies ma cuz i got kinda chubby. I barely get into my thundercat swimtrunks anymore. but thats ok, I got all kinds of secret formulas and special creams to get skinny quick. Im gonna teach that mean ol boy superchevycamro1999 a lesson mom i promise.

love
twinpeak

Posted by: Twin Peak

That was almost funny. Keep working at it, you'll get there.

Posted by: camarosuper6

You SO love it.

Posted by: Duncans Donuts

What is TP-PT

Posted by: camarosuper6

check out www.avantlabs.com

Its under past issues

TP-PT .. a 2 part series I believe... maybe 3.

I'll probably do my next training article on it for the IM newsletter.

Posted by: topolo

Quote:

Originally Posted by Twin Peak

That was almost funny. Keep working at it, you'll get there.

Come on TP, it was very funny

Posted by: Twin Peak

SUNDAY -- Day 1, Week 3.

Weight is up -- substantially, to 224. Gut has held steady. So the extra 8-10 pounds is a combination of muscle, water, and food in the gut. This is the heaviest I have been in a long time. One thing that is nice about being fat, is that it is hard to get fatter. Sometimes, you just need to look on the bright side.

Five sets began today. Today I was amped. I started Vendetta (with some ALA) pre-workout and this probably helped. Anyhow, I have had that much drive, and focus, and energy, in some time.

I did 5 sets of pulldowns (220 x 8, 7, 6, 6, 5), then supersetted 5 sets of barbell rows (225) with machine shrugs. The rows felt heavy. Then I did five sets of barbell curls (started at 125) then five sets of DB hammer curls. The hammer curls is when things started flying. I should have been wiped at that point, but I was rushing (ran out of time) and despite all this the 55s were light as hell, and I nailed 8 reps all 5 sets. And I finished all 5 sets in under 5 minutes. Bam.

Anywho, tonight I am eating a ton of pasta, sausage, meatballs, and cube steak (yep, my wife made sauce -- mmmmm).

Posted by: Twin Peak

Quote:

Originally Posted by camarosuper6

check out www.avantlabs.com

Its under past issues

TP-PT .. a 2 part series I believe... maybe 3.

I'll probably do my next training article on it for the IM newsletter.

http://www.avantlabs.com/magmain.php...=19&pageID=249

http://www.avantlabs.com/magmain.php...=20&pageID=253

Posted by: Robboe

Quote:

Originally Posted by Twin Peak

One thing that is nice about being fat, is that it is hard to get fatter. Sometimes, you just need to look on the bright side.

See, Cam, now this is funny. if you're gonna crack jokes then be as sarcastic and dry as you possible can. It's a guaranteed combination for laughter, trust me.

Anyhoo, how long did your back workout actually take you today, Ste? Mine are taking the region of 50-70 minutes at present, which is long as hell, i must admit.

I think i will encorporate the HIT weeks into my split in order to free up some extra time for Uni work.

Remember to get back to me with the notes from your arm specialisation when you get chance mate.

Ta.

Posted by: Twin Peak

I clocked all 25 sets (plus additional warm-ups) in just under an hour. Twas nice, but a little more fast paced than I'd like (had the boys in the gym day-care, which closed at noon).

Posted by: Robboe

Jesus H. Christ.

I do like 10-12 sets in 50-70 minutes.

Just wait till they're teenagers - you can make them your weight monkies.

Posted by: Twin Peak

I have them doing pushups already. Well, almost.

Yeah, during my intensity training, I get in like 8-12 sets per hour, or so. I need more warm-up, and also more rest between sets.

Time to go eat.

Posted by: camarosuper6

Your pushing a few shy of failure as of now correct?

Posted by: Twin Peak

2 or 3 reps shy, yes.

Posted by: Velvet

Quote:

Originally Posted by camarosuper6

To: Mom

From: TwinPeak

(In a little scraggly kids voice who has been at camp all summer)

Dear Mom,

Hey, its me, TwinPeak! Boy, things have been crazy around here. I was so hyuuuge last year, until I broke my shoulder when I fell off the diving board. I promise mom, I didnt know the pool was empty. Boy, Ive been doing this cool neato thing I evented called TP-PT! It sounds super cool and makes people throw up all over the floor because its so hard! I make people do like a gazillion exercises and then I make them drink this fruity punch flavored stuff that tastes like sugar free coolaid and THEN I make them rub my jelly all over their tummies so they get skinny. It really works too mom I promise! Im SO happy about the IM Olympia ma. Im gonna win. I know I have some work to do, so you gotta stop sending me all those chocolate chip cookies ma cuz i got kinda chubby. I barely get into my thundercat swimtrunks anymore. but thats ok, I got all kinds of secret formulas and special creams to get skinny quick. Im gonna teach that mean ol boy superchevycamro1999 a lesson mom i promise.

love
twinpeak

Posted by: Velvet

Quote:

Originally Posted by Twin Peak

That was almost funny. Keep working at it, you'll get there.

ahem..ya, Camero, that wasn't funny

Posted by: Twin Peak

Meh. I 'spose there are all types of humor. I am not saying the concept didn't have potential, its just that the execution left a lot on the table.

Monday Update

Well, it feels like Tuesday, since I lifted yesterday, which is weird. But I had another great workout. Strength was way up -- being well-fed has its benefits. I did 4 exercises, for 5 sets each: incline bench, calves, pec-dec, shoulder press machine.

As a sample of my current (and soaring) strength levels, here was my free weight incline bench (post-warm-up):

245 x 12
245 x 9
245 x 8
245 x 6
245 x 6

The first set felt light as a feather, the last, heavy as a stone. Today I added 30 grams of dextrose and ALA post-workout, so my supp routine is kicking back into high gear.

Oh, and I am not sure if we ever settled on the rules of this contest, but it looks like I may be trying a new methyl shortly.

Posted by: Robboe

I thought you decided to kick all PH as they do fuck all for you?

Posted by: Twin Peak

Oh yeah.

Ya know, I really don't like the new name.

Posted by: Robboe

Meh, s'ok. Just wanted something shorter.

Woulda changed it to Robboe, but didn't want to confuse people too much. I don't know why i care about them, quite frankly.

Posted by: Twin Peak

I still prefer Chicken Daddy.

Posted by: butterfly

You need to change yours to TP for... Toilet Paper...

Posted by: Twin Peak

Its a good thing I keep this journal, I get such insightful comments.

Posted by: butterfly

missed you too

Posted by: Twin Peak

Oh, ah, that wasn't, um, referring to YOUR post....

Posted by: Duncans Donuts

Looking at those pictures of your progress after the torn tissue is quite inspirational...mind if I ask what kind of weight you are using now?

Posted by: Twin Peak

For what? I have been posting examples of my current workouts, weights and all; was there something specific you wanted to know?

See above for incline benches (245 x 12). Today I did close grip bench 205 x 11, 10, 9, 8, 6 and squats at 315 x 8, 8, 8, 6, 5.

Posted by: camarosuper6

Im really suprised you never use PS/PH. I always pictured you as someone who would.

I remember you saying you were a non-responder to many things... PH/PS one of them?

Posted by: Jodi

Quote:

Originally Posted by TCD

Meh, s'ok. Just wanted something shorter.

Woulda changed it to Robboe, but didn't want to confuse people too much. I don't know why i care about them, quite frankly.

I knew you were in there somewhere! I thought you were getting soft these days.

Posted by: Twin Peak

Quote:

Originally Posted by camarosuper6

Im really suprised you never use PS/PH. I always pictured you as someone who would.

I remember you saying you were a non-responder to many things... PH/PS one of them?

I never said that. I have tried just about them all, and posted my experiences as well.

In sum, I got very little positive effect from anything, except M1T. But in total, I cannot said that I am any more muscle than I would have been had I stayed away from them all.

That is what Rob was referring to.

Posted by: P-funk

wow TP, that is some great incline strength.

Posted by: Tank316

Quote:

*W/O Drink = LG MASS, GO, glucosamine, leucine, arginine

how is this working for you TP? sounds interesting?

Posted by: Robboe

What is your overall opinion of LG Mass, Steveo?

And it's wednesday, have you not trained since monday?

Posted by: Twin Peak

Tank, I like it. Its an expensive mix, but I am still fond of it. I may tweak the next batch some, however.

LG MASS is a good support. I find that I get slightly better pumps, and in the long run, it helps with increased muscle -- though for me, this is a mild benefit (as is just about anything). Primarily I find that I do not need to flood my body with calories around the workout, and still gain strength (and mass).

Posted by: Tank316

Quote:

Originally Posted by Twin Peak

Tank, I like it. Its an expensive mix, but I am still fond of it. I may tweak the next batch some, however.

LG MASS is a good support. I find that I get slightly better pumps, and in the long run, it helps with increased muscle -- though for me, this is a mild benefit (as is just about anything). Primarily I find that I do not need to flood my body with calories around the workout, and still gain strength (and mass).

Thanks TP!!

Posted by: Twin Peak

If you try the mix, let me know your thoughts. I think next time I want to up the arginine dose, just for kicks. I might add some destrose and ALA as well.

Posted by: P-funk

what brand of ALA do you use and how much?

also, aside from post workout, do you use it any other time during the day? How many mgs per day do you take?

Posted by: Dale Mabry

What is your arginine dosage at now?

Posted by: ShadowJack

Steve,

With you modifying your workout from a 2-day split to a 3-day split (to get 6 workout days total per week), I take it your current weekly split looks something like this:

Sun. - Day 1 W/O
Widegrip Pulldowns
Barbell Row
Shrug Machine
Barbell Curl
DB Hammer Curl

Mon. - Day 2 W/O
Incline Barbell Press
Fly Machine
Calf Machine
Shoulder Machine Press

Tues. - Day 3 W/O
Squats
Leg Extensions
Seated Leg Curl
Close Grip Bench
V-bar Pressdowns

Wed. - Repeat Day 1 W/O
Thur. - Repeat Day 2 W/O
Fri. - Repeat Day 3 W/O
Sat. - OFF

Posted by: Twin Peak

Quote:

Originally Posted by P-funk

what brand of ALA do you use and how much?

also, aside from post workout, do you use it any other time during the day? How many mgs per day do you take?

Beyond a Century. Usuallu 250 mg at a time. I am very irregular with my usage.

Posted by: Twin Peak

Quote:

Originally Posted by Dale Mabry

What is your arginine dosage at now?

Um, dunno. I just threw a bunch in a tub with the other crap.

Posted by: Jodi

Quote:

Originally Posted by ShadowJack

Steve,

With you modifying your workout from a 2-day split to a 3-day split (to get 6 workout days total per week), I take it your current weekly split looks something like this:

Sun. - Day 1 W/O
Widegrip Pulldowns
Barbell Row
Shrug Machine
Barbell Curl
DB Hammer Curl

Mon. - Day 2 W/O
Incline Barbell Press
Fly Machine
Calf Machine
Shoulder Machine Press

Tues. - Day 3 W/O
Squats
Leg Extensions
Seated Leg Curl
Close Grip Bench
V-bar Pressdowns

Wed. - Repeat Day 1 W/O
Thur. - Repeat Day 2 W/O
Fri. - Repeat Day 3 W/O
Sat. - OFF

Hi SJ

Posted by: Twin Peak

Quote:

Originally Posted by ShadowJack

That is close, but its not that consisent since some weeks I have lifted only 5 times. Its been a bit more haphazard.

Also, I should note that there has been a change of plans. Today was supposed to begin my 6 set workouts. I am pretty tight these days, and I will be starting three weeks of Superdrol next week, so I have changed up plans.

Today and Sat and am going light, and doing 3 sets per exercise. Then starting monday I will be doing 6 w/o per week for 3 weeks. That means 6 more workouts per bodypart in the Volume cycle. My sets will increase from 5 - 10 if I can handle it, and if not, I'll keep it at 8 sets the last week and a half.

Posted by: Twin Peak

Quote:

Originally Posted by Jodi

Hi SJ

Ain't it nice to have him around.

Posted by: ShadowJack

Quote:

Originally Posted by Jodi

Hi SJ

Hello back, Jodi.

Quote:

Originally Posted by Twin Peak

Ain't it nice to have him around.

Posted by: Twin Peak

Are you hitting on me?

Posted by: Robboe

Don't flatter yourself, Steve.

Posted by: Jodi

Quote:

Originally Posted by Twin Peak

Ain't it nice to have him around.

Yes, I hope he sticks around and you and TCD don't scare him out of here

Posted by: PreMier

Will you be stacking anything with Superdrol?(1T)

Posted by: Twin Peak

Nope.

Posted by: camarosuper6

You favor Incline Bench over Flat? And if so, is it because of the cuff injury?

Posted by: Robboe

You gonna log any sessions in this thing or what, Ste?

Posted by: ShadowJack

Quote:

Originally Posted by TCD

Don't flatter yourself, Steve.

I see you have a different username on this board, Robboe.

Posted by: Twin Peak

Camaro, I have always favored inclines over flat, in terms of overall chest size.

Rob, I have logged parts of the workout throughout. Have you missed it? Pay attention.

I'll log all of next week for ya, how's bout that?

Posted by: Robboe

It's a compromise.

Posted by: Tank316

Quote:

Camaro, I have always favored inclines over flat, in terms of overall chest size.

i surprised that you havent been ''attacked'' for discussion on this TP.

Posted by: Twin Peak

Quote:

Originally Posted by Tank316

i surprised that you havent been ''attacked'' for discussion on this TP.

Let them attack away, it matters not.

When I did tons of flat bench, I got strong as hell.

When I did tons of incline, I got a nice chest.

I have trained incline first for years now. What execises cause optimal growth will really vary by individual, depending on personal biomechanics, muscle insertion points, etc.

Posted by: camarosuper6

Quote:

surprised that you havent been ''attacked'' for discussion on this TP.

Relax dude, Im not gonna hijack another man's journal with another incline/flat discussion.

Posted by: Tank316

Quote:

Originally Posted by camarosuper6

Relax dude, Im not gonna hijack another man's journal with another incline/flat discussion.

i am relaxed dude!!!! i'm 41 for christ sake!!!!

Posted by: PreMier

Posted by: Tank316

Quote:

Originally Posted by Twin Peak

TP, can i give you a hug man!!!!!!

Posted by: Twin Peak

Guess I stepped in the middle of something. But yeah, I'll take a hug.

Posted by: camarosuper6

lol...

good times on the internet.

Posted by: Robboe

Always had my suspicions about you, Steve.

Givew me your girl's number. I'll comfort her.

Posted by: Robboe

Actually no, since her number will be yours also.

Just buy me a Russian prostitute and i'll keep schtum.

Posted by: Twin Peak

LOL. Gotta love british humor.

Posted by: sara

Twin Peak, how long have you been training?

Posted by: Robboe

Christ on a moped, Sara, for someone with over 4k posts you've kept one helluva low profile.

Posted by: Twin Peak

Alright, so I popped one superdrol last night and today will be three (just had my second). And now for the bad news.

I went to the gym today planning on hitting quads, hams, chest, and tris. All pretty hard. I was up to two exercises each, and 5 working sets per exercise. I was hoping strength would be good. So I started with leg extensions (I have a bad right knee, and when I jump right into squats in need around 47 warm-up sets).

I warmed up, knee felt okay. Then I loaded on the weight (270 -- one plate less than the whole stack). I felt good, I got 12, 10, and 8 reps. Which was nice. Except then I started getting a weird ache in my neck and left shoulder. Like I strained something. I am sure its a nerve, but not a "pinched nerve". It sort of feels like sciatica -- but can you get that there?

It progressively worsened. I have full ROM with my neck, but it is like a string of discomfort/pain down the left side of my neck, across my left trap and through my left shoulder. Its fucking weird. I still feel it now, hours later.

Needless to say, I cut back volume a ton, and stayed light. I also did leg presses instead of squats. The workout went something like this.

Extensions 270 x 12, 10, 8.

Leg Curls 170 x 6, 6, 5.

Leg Press 4 plates per side (this is very light) x 12, 8, 8, 6 (also my knee started acting up).

Incline Bench 185 x 12, 20; 225 x 15

One arm tri-pressdown (reverse) 45 x 10, 10, 10, 8, 8

That's it, and I still hurt. I ain't happy. Tomorrow is a rest day, and I better be good to go by Monday. Aside from this, I also gelt generally achy, which is odd, since I didn't lift on Th and Fri.

Oh, I took my stats (morning):

Weight: 222
Waist: 41"
Left arm: 17 1/4"
Right arm: 17 3/8"
Left calf: 16 1/4"
Left calf: 16 3/4"
Stomach: 28 mm
Leg: 18 mm
Chest: 16 mm
BF%: 18.6%
LBM: 180.7
FM: 41.3

Posted by: Jodi

I thought sciatica was in the lower back? That is weird. Is it affecting your shoulder at all?

Posted by: Twin Peak

Left shoulder.

Posted by: Robboe

Quote:

Originally Posted by Twin Peak

I warmed up, knee felt okay. Then I loaded on the weight (270 -- one plate less than the whole stack). I felt good, I got 12, 10, and 8 reps. Which was nice. Except then I started getting a weird ache in my neck and left shoulder. Like I strained something. I am sure its a nerve, but not a "pinched nerve". It sort of feels like sciatica -- but can you get that there?

So from doing leg extentions you got a pain in your neck? That is fuckin' weird man.

Have you noticed any rapid water retention from the superdrol yet? There's been times when i've bulked (au naturel, no PH) and all the water i've retained has caused my left hand to go numb down the left-hand side, including my pinky and ring finger. I had it it for ages and thought i'd genuinely damaged the nerves or fibres in my hand. After dropping the calories for a few weeks and doing a bit dieting, eventually the feeling came back. Never had it since, so i'm not sure if it was because i was doing lots of heavying squatting and SLDL's on leg day and also deadlifts on back day.

Anyway, point being that if the superdrol (or any excess carbs you've had over the weekend) is causing rapid water rention, it may be pushing on a nerve somewhere causing your pain. If it's not gone by monday or tuesday, you may wanna get it checked out.

Posted by: Twin Peak

Slight bloat from the food, and that's about all.

Its mostly better today, tomorrow will be the test.

Posted by: ShadowJack

Quote:

Originally Posted by TCD

Have you noticed any rapid water retention from the superdrol yet?

There shouldn't be any from the SuperDrol (in theory anyway), but it still remains to be seen in actual application.

Posted by: Velvet

It's like a science lab in here!

Morning TP

Posted by: Twin Peak

Morning. Yeah, velvet, that is the way my journals tend to be.

Posted by: Twin Peak

Day 3: Upping the does to 40; weight is up 1.5 pounds, which is the extra food.

Awesome workout today. Yep, you read that right. I felt (mostly) fine (see below). I was not particularly strong, but today the volume gets tough and the workouts long, and I had a ton of stamina and could have kept on going. Today was back, bis, hams, calves, and traps. Today was my 6 set day (six sets per exercise), and while this should have killed me, it felt great. Keep in mind most sets are 1-3 reps shy of failure. So here was the workout:

Pulldowns

220 x 8, 6
200 x 8, 6
180 x 7, 6

Leg Curls (in between the pulldowns)

150 x 9, 9, 7, 6, 6, 6

Barbell Rows (was kind of weak here)

225 x 6
205 x 8,8
185 x 8, 8, 6

Calves (between rows)

4 plates plates per side x 12, 12, 12, 12, 10, 12

Barbell Curl (pretty weak)

125 x 6, 5
115 x 6
105 x 8,7
95 x 8

Plate loaded shrugs (between curls)

2 plates and a quarter per side x 12, 10, 10, 10, 10, 10

Hammer Curls

60 x 6
55 x 7
50 x 7, 8, 8, 8

And there you have it. This does not include warm up sets, obviously. Now, the not so good news. I still don't feel "right." My shoulders (both) are a tad achy and crackling, especially when picking up the weights for a new set. Is it possible that the SD is drying me out too much? Something to ponder I spose.

Subjective Comments: Nothing to report. At 30 for 2 days, hunger is normal, no lethargy, no bloating, no pimples, no nada. Improved endurance may or may not be related. I get these sort of workouts from time to time.

Interesting History: I found my presurgery log. It goes from March 1, 2003 through the injury (early August). Om 3/1/03, my stats are remarkably similar to what they are now (what I posted above). Weight was within a few pounds, so was BF%, so was waist measurement. Then at my peak, just prior to the injury I was about the same weight I am now, waist was 2 1/2 inches smaller and I was at 14% BF. Roughly a 10 pound swing in LBM and fat. Interesting.

Posted by: Robboe

Were your shoulder holding you back from doing any reps or extra weight, or were they just creaky between sets?

Posted by: Twin Peak

Typically creaky for the first rep. I didn't push the weight higher in one or two instances because of it.

Posted by: Robboe

But that nerve issue thing was of no concern today, aye?

Posted by: Twin Peak

Nope, but I wasn't completely comfortable.

Posted by: Twin Peak

So, Robert, was that enough detail?

Posted by: Robboe

Stellar.

Posted by: Velvet

Morning TP

Posted by: Dale Mabry

TP,

Is this the most "out-of-shape" you have been? Reason I ask is that I had similar issues with numbness down my left side on both occassions that I came back after being on a long lay off. It was particularly disturbing, but stopped recurring once I got down to an acceptable BF%/weight.

Posted by: Twin Peak

Morning Velvet.

Day 4:

Another spectacular workout today. Not only was endurance terrific, but strength was through the roof. Granted, some of this may be muscle memory but not this quickly. Check it out.

Leg Extensions:

270 x 12, 10, 10, 10, 10, 10

which was done along with three sets of low pulley crossovers, then three sets of high pulley crossovers.

Crossovers:

5 plates per x 12, 10, 10, 10, 10, 12

At this point I felt good, had a great pump iin the quads and chest, and my knee felt stable. On to the heavy movements, which is where things shined. Last week on my best days I squated 315 x 8 and incline benched 245 x 12. Both of these were very strong and my best probably since pre-surgery, so any increase at all would have been welcome. I alternated between the two exercises, and felt strong as hell. Shoulders felt good.

Squats

315 x 10, 8, 6
275 x 10, 7, 5

Knee felt good, these are to (almost) parallel, and I was quite pleased.

Incline Bench

245 x 14, 11, 10, 7
225 x 8, 6

This is easily the strongest I have been since pre-surgery. I can't tell you how pumped I was. My chest and shoulders felt like they were going to explode, so much so that holding the bar for my last set of squats was killer. This also led to piss-poor performance on my shoulder presses. My shoulders were just exhausted.

Machine shoulder press (last week I did three plates per side for 9 reps)

3 plates per x 5
2 p + 1/4 x 8, 6
2pp x 8, 8, 7

Also, I should note that I was dredding this workout. I woke up with a headache, popped two advil (headache is now gone) slammed my Vendetta (which also helps with stamina) and my coffee, and hit the gym. I am not looking forward to the seven reps the rest of the week, but the quality of the last two workouts was great.

Subjective Notes: Still nothing to report. Hunger has stabilized. My weight remains constant, so this is definitely a "dry" hormone, to the extent it has any effect. Sleep has been unaffected, and there really is nothing I can say that I notice.

Posted by: Twin Peak

Quote:

Originally Posted by Dale Mabry

TP,

Is this the most "out-of-shape" you have been? Reason I ask is that I had similar issues with numbness down my left side on both occassions that I came back after being on a long lay off. It was particularly disturbing, but stopped recurring once I got down to an acceptable BF%/weight.

Its the fattest I have been in some time, yes (probably a year and a half) but not the least muscular.

And its wasn't numbness, it was a nerve, and its pretty much gone now.

Posted by: ShadowJack

Quote:

Originally Posted by Twin Peak

Another spectacular workout today. Not only was endurance terrific, but strength was through the roof. Granted, some of this may be muscle memory but not this quickly.

Steve, there is no way that your strength and endurance increases could be coincidence or placebo, given that you achieved them during one of your 6-set Volume Phase work-outs. Especially on the Squat/Incline Bench day. It seems like the SuperDrol is kicking in quickly.

Posted by: Robboe

I agree.

Was the testimony (the email posted by someone) on anabolicminds (or was it fitness?) stating that it seemed to increase his stamina?

Posted by: Twin Peak

Dr. D said that it increased endurance greatly, but not strength, but his diet was piss-poor, whereas I am eating enough to feed a small country.

Still, I'd like to see another workout or two before I am sold.

Posted by: PreMier

If this is a PH that actually works for you, would you buy it?(I know you dont pay for shit)

Posted by: Twin Peak

If it was significantly more effective than M1T, then yes (I actually purchased some M1T a while back).

Posted by: Twin Peak

Quote:

Originally Posted by ShadowJack

I would agree that this is a low chance of coincidence, but I am not sold yet.

Posted by: camarosuper6

Very Interesting...

BTW.. I dont consider 125 for BB curls for 6 reps "pretty weak"

Posted by: Twin Peak

Quote:

Originally Posted by camarosuper6

Very Interesting...

BTW.. I dont consider 125 for BB curls for 6 reps "pretty weak"

Yeah, but I do.

Posted by: Twin Peak

Day 5: Another interesting workout, to say the least. First off, weight was up tp 225. That is 3 pounds and exactly what I expected the increase to be from increased food (water weight and bloat, food in the gut, etc.). So anything from this point on (assuming this stuff is dry) will be new tissue of some sort (fat or muscle). So the fun begins. I will take all new stats on Sat morning, which will be one full week. Tomorrow I will up the dose to 50.

Yet again, this morning I had a very good workout. Endurance was very good, but today was not as many sets. Today was back and tris. It is my second back workout (recall that I did that on Monday) so I was now on 7 sets per exercise. Normally I would like at least 2 says rest, but my schedule broke down this way for certain bodyparts, unfortunately. It was also my first tri workout, so it was six sets -- seven sets will be on Friday.

Now, go back to Monday (Day 3s) post, because the comparison is very enlightening. Recall that my strength was not terrific. So I would expect (normally) a slight increase in strength. On the other hand, I only had one day rest, so its possible I might even be weaker (I recover slowly which is why I normally only hit each BP once per week). I should also note that my bis are well sore, and this effected my back workout, especially the barbell rows

So here was Monday's pulldowns versus today's:

..............Day 3.......Day 5 (today)
Set 1: 220 x 8......220 x 12
Set 2: 220 x 6......220 x 9
Set 3: 200 x 8......220 x 7
Set 4: 200 x 6......200 x 8
Set 5: 180 x 7......200 x 6
Set 6: 180 x 6......180 x 8
Set 7: ...................180 x 6

Conclusion: I like this stuff. Lets see if it translates to body composition. Sunday is my next back workout and I am dying to see the results after sufficient rest.

I did tri pressdowns between those sets. 6 sets. I used 130 on the stack, which I expected to be light at first and get very heavy by the end. Here is what happened:

V-bar Tri Pressdown

130 x 10, 12,13,14,12, 10

This is obviously way to light, I'll be bumoing it quite a bit on Friday.

Then I did barbell rows. This were better than friday, but 225 still felt heavy. It was not as dramatic of a strength jump, but I attribute that to the fact that I was wiped out, and my bis really were a limiting factor. Monday's bi workout must of done a number on them. And tomorrow is bis, so we shall see.

Barbell Rows:

..............Day 3.......Day 5 (today)
Set 1: 225 x 6......225 x 7
Set 2: 205 x 8......225 x 6
Set 3: 205 x 8......205 x 8
Set 4: 185 x 8......205 x 8
Set 5: 185 x 8......185 x 6
Set 6: 185 x 6......185 x 6
Set 7: ....................185 x 6

In between these I did one arm overhead DB extensions. Here was the w/o:

40 x 10, 8, 10, 10, 10, 8

Subjective Notes: Still very little subjectively to report. I do not feel any different, sleep is normal, everything is pretty much normal. I feel very good, and am no longer achy. Soreness is high (which is normal). If there is any questions on this, please ask away.

Posted by: ShadowJack

I'll just re-iterate what I said yesterday. No way is this placebo or coincidence or muscle memory or anything else like that. Not on one of your 6-set and 7-set Volume Phase days, and especially not since you didn't take a day off in-between (i.e. working out 3 straight days on the Volume Phase).

When I did my 1st cycle of your Tri-Phase Training, I was using M-Dien during the last 3 weeks of the Volume Phase (the 5-set work-out thru the 10-set work-out). I did notice a slight increase in recovery in-between days, and less soreness in-between work-outs. But I was also performing split AM/PM sessions for the final 3 weeks of the Volume Phase, and even then, I did not experience strength increases. Or any increases in endurance, as each work-out was pushing me to the edge.

So I would have to attribute (at least) something to the SuperDrol, which is good, especially considering it seems to have kicked in so quickly. Maybe there is finally a compound that will work on you even. I'll be curious to see how tomorrow's work-out goes.

Posted by: Robboe

Quote:

Originally Posted by Twin Peak

So here was Monday's pulldowns versus today's:

..............Day 3.......Day 5 (today)
Set 1: 220 x 8......220 x 12
Set 2: 220 x 6......220 x 9
Set 3: 200 x 8......220 x 7
Set 4: 200 x 6......200 x 8
Set 5: 180 x 7......200 x 6
Set 6: 180 x 6......180 x 8
Set 7: ...................180 x 6

Sweet Christ on a moped. You maintained strength like that for seven full sets?! How close to failure do you train?

Quote:

V-bar Tri Pressdown

130 x 10, 12,13,14,12, 10

Love it when shit like this happens, but yeah, too light was the cry.

What is your weekly split, Steve? I didn't realised you trained bodyparts with such frequency.

Posted by: Triple Threat

Quote:

Originally Posted by TCD

Sweet Christ on a moped.

TCD, you do have a way with words!

TP, do you have a link to any info on SuperDrol?

Posted by: Twin Peak

Cap'n do a few searches on anabolicminds.com.

Rob, with the Volume Phase, its each bodypart twice a week. There should be at least 2 days rest between bodyparts, but I screwed that one.

Posted by: Monolith

Well shit, i was wondering what happened to this journal. I didnt realize you were still keeping one here untill i saw it mentioned in your duplicate journal at AL. Yeah... i dont visit this subforum much.

Awesome progress w/ sledge's new methyl. Dare i say something might actually be working on you...??

Posted by: Twin Peak

Maybe. Still needs to convert to muscle gains, or, big whoop.

But I was wondering, Camaro, are you scared yet?

Posted by: Twin Peak

Day 7: Weight was up another 1/2 pound (4.5 total) and stomach held steady (still up 1/2 inch). I really didn't eat so clean yesterday, but I got in plenty o carbs and protein. This workout is at the point where i am really getting my ass kicked regularly. Still, I am holding up fairly well. Okay, so today was supposed to be chest, quads and tris. Tris were still a bit sore, and that would have been 42 working sets, so I decided to drop tris. I was not looking forward to this workout. Strength was good, but there was no big jump in strength. In fact, for crossovers and extensions, I was pretty much on par, except I did an extra set of each.

Then came squats. I pretty much did the same as last time, except the weight (315) felt heavier and my first set I only got 6 reps instead of 10. The rest of the sets were the same as Tuesday or one rep better, plus an extra set.

For incline bench presses, I actually had nice improvement there:

..............Day 4.......Day 6 (today)
Set 1: 245 x 14......245 x 15
Set 2: 245 x 11......245 x 12
Set 3: 245 x 10......245 x 10
Set 4: 245 x 7........245 x 8
Set 5: 225 x 8........225 x 12
Set 6: 225 x 6........225 x 8
Set 7: .....................225 x 6

The improvement was particularly good at the end, so endurance was nice. Now, if it wasn't for my shoulder injury, I would not be going so light. I would prefer the first set to be in the 10 rep range, like the other exercises, but I don't really want to go much heavier.

So there I was, all finished, 287 grueling working sets (7 sets of squats and incline presses each really take their toll) and huffing and puffing. And the soreness in my tris were gone. I rested five minutes and then did my 14 working sets of tris. I got in a zone and a second wind, and went at it. Strength was about the same as last time, but again, there was progression because I added two working sets.

The plan then, is to eat a ton today, to help recover from that stupid volume, and then eat light-ish tomorrow my off day. Thank f-ing god for an off day. I really need to get in the hot tub tonight, and get a good night sleep.

Today I was a bit warm, nothing else to report.

Posted by: Robboe

What exercises do you do for tris?

Posted by: Twin Peak

V-bar pressdowns, and 1 arm overhead DB extensions. Same as last time.

Posted by: Twin Peak

Okay, this is what I have been waiting for. Today is day 8, and I took stats first thing this morning, and, well, all I can say is I am pleased.
...............Day 1.......Day 8
Weight: ....222.........226.5
Waist: ......41"..........41"
Left arm: .17 1/4"......17 3/4"
Right arm:.17 3/8"......17 3/4"
Left calf: .16 1/4"......16 1/12"
Left calf: .16 3/4"......17"
Stomach: .28 mm......27 mm
Leg: ........18 mm......18 mm
Chest: .....16 mm......15 mm
BF%: ......18.6%.......18.3%
LBM:....... 180.7.......185
FM: ........41.3.........41.5

Now, recall that I expected to add about 3 pounds of "stuff" (bloat, food in the gut, glycogen, etc.). But I am still up a solid 4.5 pounds in 7 days, and while some of this is the extra food, I have clearly gained appreciable muscle -- and this is in on friggin week. While stomach stayed the same, arms and calves increased appreciably.

Now, if I wanted to play the nay-sayer, I could argue that this is just increased glycogen stores. Perhaps. We will see what happens in week 2, and what remains after.

Posted by: Tank316

Quote:

...............Day 1.......Day 8
Weight: ....222.........226.5
Waist: ......41"..........41"
Left arm: .17 1/4"......17 3/4"
Right arm:.17 3/8"......17 3/4"
Left calf: .16 1/4"......16 1/12"
Left calf: .16 3/4"......17"
Stomach: .28 mm......27 mm
Leg: ........18 mm......18 mm
Chest: .....16 mm......15 mm
BF%: ......18.6%.......18.3%
LBM:....... 180.7.......185
FM: ........41.3.........41.5

hows the shoulder feeling???

Posted by: Twin Peak

Actually quite well. 245 for 15 on the incline, I can't complain. I am afraid to go much heavier though.

You?

Posted by: Monolith

Wow.

This is just using UberDrol (or whatever its called), right? Are you planning on having any blood work done? Has anyone using it had some done?

Posted by: Tank316

Quote:

Originally Posted by Twin Peak

Actually quite well. 245 for 15 on the incline, I can't complain. I am afraid to go much heavier though.

You?

it feels fantastic, i go back to work a month sooner then expected..
doc has let me loose in the gym, light wts of course..
but all in all i'm very happy!!!
245 for 15 is great!

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TP Kicks It Up A Notch

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