Strength Beyond Strength

[irontime]

Holy shit, that's quite the spread you got going on that site. That's pretty cool bro

 

[dvlmn666]

Originally posted by irontime
Never happen, do you hear me? NEVER! BWAHAHAHAHAHAHA

hahahah keep dreamin boy, keep dreamin

 

[dvlmn666]

Originally posted by irontime
Holy shit, that's quite the spread you got going on that site. That's pretty cool bro

hahah you might have looked when I was messin around seeing how much food I'd have to eat to hit the 400g protein mark. WOW

But I'll use it to keep close to that. I'm workin on posting my new goal and plan to gain some mass.

 

[Twin Peak]

Doesn't look like you logged much on fitday yet.

Also, how are your preacher weights so close to you barbell curl weights? Weird.

 

[dvlmn666]

hiya TP, I just started using the Fitday yesterday. So not much history in it yet.

On the barbell curls it's my wrists that end up making me stop. They hurt really bad by about the 3rd or 4th rep. And I push through it as far as I can. But with the EZ Curl bar they don't hurt so I go as heavy as possible.

 

[Twin Peak]

Hmmm. I am a HUGE fan of straight bar curls. Have your wrist always hurt on these? Some people respond better, biomechanically speaking, to different exercises and/or are limited by certain exercises. You might be better off starting with HEAVY dumbell curls. If you perform them strictly, stay VERY heavy and suppinate your wrists they can be just as good a massbuilder as straightbar curls.

 

[dvlmn666]

Originally posted by Twin Peak
Hmmm. I am a HUGE fan of straight bar curls. Have your wrist always hurt on these? Some people respond better, biomechanically speaking, to different exercises and/or are limited by certain exercises. You might be better off starting with HEAVY dumbell curls. If you perform them strictly, stay VERY heavy and suppinate your wrists they can be just as good a massbuilder as straightbar curls.

Yeah, they have always hurt whenever I do them heavy.

So you mean I should start with heavy standing dumbell curls and then should I switch the seated curls to something else?

 

[Twin Peak]

No, keep the incline curls for now.

 

[dvlmn666]

I wasn't doing incline curls, I am/was doing

Standing Barbell Curls
Seated Alternating Dumbell Curls
EZ Curl Preacher Bench Curls

Or should I change the Alternating Dumbell Curls to Incline Curls.

 

[dvlmn666]

Well since I'm officially going to try to gain more mass, I got in on DP's bulk thing. I'm going to post my plan for the next few months later on tonight or tomorrow.

 

[Twin Peak]

Cool.

Do the following:

Standing Dumbbell Curls (curl at same time and suppinate wrists)
Preacher
Seated Incline Curls

 

[dvlmn666]

Ok sounds like an awesome plan. Thanks for the advice.

 

[dvlmn666]

11/25/02 Workout

Chest

Incline Dumbell Press
85x5
80x5
75x5

Barbell Flat Bench
155x8
155x7

Hammer Decline
230x5
230x4

Cable Crossovers
80x9
80x6

Shoulders

Military Press
115x7
115x4
95x7

Side Laterals
30x8
30x6

Upright Rows
135x6
135x4

 

[Twin Peak]

That's some nice weight for upright rows. In particular make sure these are strict as any swinging/swaying has a high risk of back/neck injury.

 

[dvlmn666]

Thanks, I apreciate it. Yeah, I'm very strict and I do them really slow. My lower back is an area that I'm really careful with. That's one of the reasons my squat numbers are quite low compared to the leg press. I had a tendancy to end up straining my lower back when I did do squats. So now I'm slowly raising the weight and making sure I'm being super strict on all the exercises.

But the deadlifts seem to be helping to strengthen it as well.

 

[dvlmn666]

Suppliment Strategy for Bulk

Currently:

Mornings:
Multi Vitamin 2

Evening:
Multi Mineral 2

Before and After workout:
VPX Plasma Expander 1/2 serving
Glutamine 5g/serving

With Meals 1,3,5:
Optimum Nutrition 2222 Amino's 2/meal


Starting Dec. 2, 2002

Mornings:
Multi Vitamin 2/day

Evening:
Multi Mineral 2/day

Before and After workout:
VPX Plasma Expander 1/2 serving
Glutamine 5g/serving

With Meals 1,3,5:
Optimum Nutrition 2222 Amino's 2/meal

Twice/Day 9:00am and 9:00pm
1-Test Topical 3 squirts twice /day (figures out to be 125mg/application)
Androdiol Select 300 2 twice/day = 300mg/time


Will be taking the 1-Test and Androdiol Select for 4 weeks then will go without for 4 weeks and repost my plan for the next cycle of the PH's.

 

[dvlmn666]

Bulk Diet Plan

I'm going to try to make the gains without putting on to much fat. It'll be kind of a modified version of TP's cutting diet I'd been using to lean out.

Sun, Tues, Thur - Low Carb Days
Mon, Wed, Fri, Sat - High Carb

6 meals/day.
6am, 9am, 12pm, 3pm, 6pm, 9pm. and optional if I'm up late and am hungry maybe a shake before bed

Each meal has as much protein from the list (see below) as I want. With a minum of 60g/meal this is first before any carbs.

(Which would come to 360g of Protein/day, so will get the reset from a post workout shake)

On the high Carb days I can eat as much from the list (see below) as I want.

On the low carb days, meals 1-3 I can eat carbs.

I will be logging all the food on Fitday to get the daily macro splits.

Approved Foods:

Protein:
Chicken
Tuna Fish
Ground Turkey
Turkey Burgers
Protein Powders
Beef and red meat
whole eggs

Carbs:
Oatmeal
All veggies
Potatoe
Brown Rice

Fats:
heavy cream (added to shakes)
flax oil (added to shakes)
olive oil
peanut butter
peanuts
beans

 

[dvlmn666]

Any comments on the above plan would be apreciated. I'm doing the carb cycling like this because I want to gain as little fat as possible. I know I will need to gain some though.

 

[Twin Peak]

Looks good. Since its a bulk, I'd add at least the following foods:

Beef and red meat
whole eggs
heavy cream
flax oil
olive oil
peanut butter
peanuts
beans

50g dextrose with 50+ grams of whey post workout.

 

[dvlmn666]

Originally posted by Twin Peak
Looks good. Since its a bulk, I'd add at least the following foods:

Beef and red meat
whole eggs
heavy cream
flax oil
olive oil
peanut butter
peanuts
beans

50g dextrose with 50+ grams of whey post workout.

Sounds good, but what do you reccomend for that post workout drink? Or do you mix your own?

I updated my suplimentation and meal plan now.

Thanks for the help TP

 

[Twin Peak]

If you can get dextrose cheap thats all you need. For simplicity I just started using glycoload. Its about $14 from 1fast. I add 3 scoops (66g) of optimum whey. The 10 pounder is $50.

If I am feeling rich, I'll add BCAAs, creatine, glutimine, or some combo thereof.

 

[dvlmn666]

I'll pick some up at a nutrition store down here. There is a privatly owned one that has good pricing. And that'll work til I can order some.

I'm in trouble now though, since I need more fruit and fat in my diet I went to costco and got a smoothie maker only $40.

So this morning after my workout I figure I'll make plenty and throw it in the fridge. Now I've drank almost 2/3 of it already. And it tasted good enough I want to finish the thing. lmao

ok question for all the protein shake drinkers out there. Can I leave it in the fridge all day or will it lose some of it's effectivness? It's just strawberries, protein powder, whipping cream, and water.

 

[dvlmn666]

11/26/02 Stats

Weight: 210.5 lbs

Bicep:
Left: 15.5
Right: 15.5

Forearm:
Left: 12.5
Right: 12.5

Chest: 45

Waist: 34

Thigh:
Left: 24.5
Right: 24.5

Calf:

Left: 15
Right: 15.25

 

[Twin Peak]

Shake will be fine, but prolly taste nasty.

 

[dvlmn666]

Ok, I'll try to make them more to the size I'm going to drink. Since it's really easy to make them and easy cleanup. And adding the dextrose on friday.

My gym is closed thurs, and doesn't open til noon on friday. So will take a 2 days off, and shift to fri, and sat this week. then back to regular schedule next week.

 

[dvlmn666]

11/26/02 Workout

Rear Delts

Bent-Over Laterals
30x8
30x8
30x5
30x5

Back

Wide Grip Pullups
BWx6
BWx4
BWx4

Deadlifts
275x4
245x5
245x5

Reverse Grip Barbell Rows
185x8
185x6

Hammer ISO Low Rows
200x7
200x6

Traps

Barbell Shrugs
275x9
275x7
275x5
275x5

 

[dvlmn666]

Job situation update:

the guy at 24hr fitness called and I am eligible for rehire so now I have to go fill out the papers and then either hang out and do the side stuff until they get me into there 1 week training (it's manditory before you can train people there) or work front desk or something until then.

So yes I get to be a trainer, just might not be til the middle of January. But at least I have money coming in from the side job. I'm anxious and nevervous about this, but will just be myself and see if I can get as many clients as possible. Plus as a trainer there, I can go to any 24hr Fitness in the country.

 

[Fitgirl70]

Oh that's awesome D!! Congratulations to you

I would like to go ahead and get my certification. I think I will do that at the beginning of the year. I already have my stuff, I just need to study it again and I've already contacted ISSA -- their next testing here in Dallas is in April. I'll have to call in about 6 weeks out and reserve a seat for the test.

How's the pay schedule at 24Hour? Don't you get like some unreasonable amount? Don't they only pay you a very small portion of what is actually charged by the club for a personal trainer?

 

[Twin Peak]

Cool.

Will they let you train people with that hair?

 

[dvlmn666]

yeah FG you start out at $15/hr, and each outside certification you get bumps you up another $3. I'm sort of using it to get references then in a few years I'd like to go on my own.

roflmao@tp of course and I'll probably get to train the younger people since I'll associate with them more, and actually look it

Good luck FG, the ISSA is going to be the first one I'm going to go for after I start.