Tlolec Log: A self Education Thread

[Tlolec the toilet]

the very first routine of this log will get me blasted, but i don't care because i like it. the reason i'll get blasted is because the inroad and focus will be huge.

i'm thinking i won't need to do such long session if i use proper cadence. this way i can make the rest of that days focus and inroad something else. hmmm what should i combo this with? Triceps, or delts. i will only be satisfied if i'm sore after this workout. the thing is that everything inside me is saying "fvck it just blast chest for the entire time, do high weight, and don't do 5 seconds for each phase of the lift."

chest with the following:
flat B
dumbell Flys
incline
decline presses.

the session will be 40 - 50 min of making inroads. (possible change of muscle to one in the same group. probably triceps.

the focus will include the following:

Less than 1 min rest interval
drops sets of course
best form achievable (less weight)
negatives
5 seconds for each phase, positive, static, and negative.
low rep numbers 4 - 9
partial reps

time to eat

[MuscleScience]

Looks good, happy growth.

[Proximal]

Looks good to me, good luck. BTW, nice avatar - looks like a very good foundation with low bf - nice work!

[Tlolec the toilet]

cool, thanks all. you know i never get comments from people about my physique, but recently my mother commented on my arms during a face time call and a bagger girl at a grocery store mocked me in a flirting way by offering to help me carry out my stuff and then flexed her tiny muscles to show me how buff she was. lol i was pissed at my wife at the time, but i managed to counter with another good flirt and a nice smile. she returned that with a seductive smile. maybe i blushed a little too. lol My wife tells me i'm getting bigger, but i don't believe her. I feel food is the key. lean protein and slow digesting carbs throughout the day in particular. i think i have a bad tendency to eat more fat than protein though. i've noticed that doesn't help me, but today i've been eating enough protein. and the carbs are coming in about 10 minutes. steel cut oat grouts.

still, todays workout left me wondering if the inroad i made was good enough because i mixed it up with some rear delt exercises. i i hadn't noticed before, or ever, but i'm definitely seeing improvements on my rear delts. they are starting to pop. if my chest isn't sore tomorrow i'm going to be upset. so the workout went like this.

about 40 minutes chest only: incline, decline, dumbell flys, and flat bench.
the first couple of sets i did with chest were the slow controlled cadence type: counting each stage, 1 one thousand, 2 one thousand, 3 one thousand, 4 one thousand, 5 one thousand. each stage consisted of the positive, static, and negative movement. those were very good, but the slow pace bothered me, so after about 10 sets between decline, incline, and flys i moved on to simple low rest interval drop sets with rep range to 5.

i'm considering the rear delt flys incidentals since i dont feel like i broke them down nearly enough. i mean i used second cadence for each stage and felt the burn, but the time to make inroads while i did chest just wasn't their for that 60 minutes.

MY BIGGEST CONCERN RIGHT NOW.
I want to go heavy and at the moment i don't have a plan for that other than to make rest intervals longer, and CARB-LOAD 3 - 2 hrs prior of going to the gym. i want to test near my max strength and see if i can lift heavier.

tomorrow is legs:

probably going to get yelled at for this but this is basically the plan with options. i'm not crazy about option 2 at all. i like 1 and 3.

1.
single focus: (all 45 - 60 min. all to complete failure, or until i'm spent which is about 40 min, although i've wanted to quit at 30! for the first 8 - 10 sets 5 sec cadence is a must from now on)
chest
legs
off
triceps
biceps
off
power (alternate Hex squats, and regular squats)
back
off
shoulders
shrugs
off
off

*********
2.
group focus: (all to 45 - 60. 30min for one and 30 for the other )
chest / triceps
legs and squats, or hex squats
off
biceps / back
shrugs / shoulders

*********

3.
Heavy: (60 min: compound movements. the first couple always i'm going to try the 5 second cadence )

chest
rows (elbows out)
off
shrugs
squats
off
biceps
triceps
off
legs
off

[Tlolec the toilet]

ok,

The bad: i didn't properly fuel total/ didn't eat Every 2 hrs i.e.
breakfast: BCAA, 25g whey isolate, ate 50g protein for breakfast 39g of carbs 10g fat.
lunch: ate same meal minus the isolate
dinner: same as breakfast.
hr later ate some of the steak i made for my wife.
post W/O BCAA, about to down an isolate but i feel very full..
also, due to big time life events i had to focus on something else last night, so i screwed my days up.

the good: I adjusted my plan by splitting quad and ham day
1.
single focus: (45 - 0 min, all have low rest interval, first 5 - 10 sets are at a 5 second cadence per contraction stage)

chest
quads
off
hams
triceps <---tomorrow
off
biceps
power (alternate Hex squats, and regular squats)
off
back
shoulders
off
shrugs
off
off
///

i'm fvcking tired. PCT isn't shitty, and i think that viagra + ralox i bought were bogus. TB 500 tonight. i think the research chems i still have left are ok, but i'm going with pharm from now on.

i'm going to force myself to wake up later tonight so i can eat a bowl of cottage cheese. for Breakfast i'm going to eat mussels and bread.

OR i could do quads and hams and then throw in abs. <-i do like this plan

[Tlolec the toilet]

triceps was tonight. thanks to the TB 500 killed it with 100% of my recruitable strength. you know what's funny, i'm actually starting to psych myself up about going to the gym. i never thought that i would do that shit. tonight was a little rough for me and i wasn't sure i was going to make it. got to the gym feeling pretty messed up, but i told myself "sh1t I'm here to do something. I better get something done. otherwise i'm wasting my time. lets get sum" i rely on my low rest intervals and time i start working out to keep me focused. it's my bread butter. i don't know what i'd do without those 2 things. i'm worried that it might prevent me from continuing to evolve in this effort.

other than the routine, my diet was much better today. pretty damn good day.

[Marsoc]

triceps was tonight. thanks to the TB 500 killed it with 100% of my recruitable strength. you know what's funny, i'm actually starting to psych myself up about going to the gym. i never thought that i would do that shit. tonight was a little rough for me and i wasn't sure i was going to make it. got to the gym feeling pretty messed up, but i told myself "sh1t I'm here to do something. I better get something done. otherwise i'm wasting my time. lets get sum" i rely on my low rest intervals and time i start working out to keep me focused. it's my bread butter. i don't know what i'd do without those 2 things. i'm worried that it might prevent me from continuing to evolve in this effort.

other than the routine, my diet was much better today. pretty damn good day.

That's good before I fell off 2 years ago. I know when I was going to the gym. Usually when nobody is there around 12 midnight. But I would have my pre workout shake etc. and I'd be waiting in my seat. Bouncing my legs in anticipation. When I get there I'm punching my fist together psyched. It's good because I can't wait to go and love killing it. Beyond that I need it for the intensity that's about to ensue

[Tlolec the toilet]

lately i'm been doing all my routines like this.

Go heavy almost right away.
less than 1 minute rest interval.
Drop sets
negatives
partial reps
forced reps when i can. -no spotter
5 second cadence then blast out the last 2 - 3
9 or less reps. sometimes i can only get 4. i consider 3 too heavy.
and lately i've been kinda feeling my way around the muscle. i don't always blast one type of muscle for 45 - 50 min, sometimes i move on, but i'm starting to think i shouldn't do this frequently. i did quads and hams during the same hr a few days ago and my quads aren't sore enough. i really got my calves and lower back good though.

i think tomorrow i'm going to do the following: just biceps for 45 - 50 min

preacher curls
hammer bar curls
standing dumbbell double curls

hopefully my biceps wont be so fried that they cant do hex bar squats. i should be ok.

[Marsoc]

lately i'm been doing all my routines like this.

Go heavy almost right away.
less than 1 minute rest interval.
Drop sets
negatives
partial reps
forced reps when i can. -no spotter
5 second cadence then blast out the last 2 - 3
9 or less reps. sometimes i can only get 4. i consider 3 too heavy.
and lately i've been kinda feeling my way around the muscle. i don't always blast one type of muscle for 45 - 50 min, sometimes i move on, but i'm starting to think i shouldn't do this frequently. i did quads and hams during the same hr a few days ago and my quads aren't sore enough. i really got my calves and lower back good though.

i think tomorrow i'm going to do the following: just biceps for 45 - 50 min

preacher curls
hammer bar curls
standing dumbbell double curls

hopefully my biceps wont be so fried that they cant do hex bar squats. i should be ok.

Yeah I heard Arnold say that anything below 5 reps becomes pointless becuause your not putting that muscle under the stress for long enough at 3 reps or so. ..so with minimum 5-6 ur getting that heavy weight stress with some amount of volume to it. I put its like this...I don't need to be super strong to lift a car. Cuz that's what team work is for. But I don't wanna lift light weights for nothing with no challenge. I like power rep,ranges. 6-8 max. Sometimes I do 10-12 if I'm doing an isolation or pre or post exhausting.

[Tlolec the toilet]

tonight was biceps. again i wasn't sure i was going to make it to the gym. today was also my cheat day. TB 500 injection tonight.
power lifting tomorrow. i'm tired as F.

i'm getting stronger and the strength gains i made on the last cycle haven't left me.

[Bio-Active]

tonight was biceps. again i wasn't sure i was going to make it to the gym. today was also my cheat day. TB 500 injection tonight. power lifting tomorrow. i'm tired as F. i'm getting stronger and the strength gains i made on the last cycle haven't left me.

cheat day?

[Tlolec the toilet]

yes, it's conventional. you don't have a cheat day? if you don't have one would you care to try and sell me on your philosophy, or facts? Or do you just want to know what i indulged in and how much?

2 slices of Pizza
1 ice cream bar

today is power day and i have another meal soon.

[Bio-Active]

yes, it's conventional. you don't have a cheat day? if you don't have one would you care to try and sell me on your philosophy, or facts? Or do you just want to know what i indulged in and how much?

2 slices of Pizza
1 ice cream bar

today is power day and i have another meal soon.

No i would never indulge in an entire cheat day. I do one cheat meal each week but it is also goal dependent. I keep my body in a lean state year round and a cheat day would ruin my entire week of dieting making my goals unreachable. If a cheat day works for you though then to each his own

[Tlolec the toilet]

i re-did my calories/Macros so that i'm sustaining. you made me tape myself. as long as i can maintain a 34 inch waist and a 17 or above neck circumference i don't have to drop weight. sure being cut up would be sweet, but i need to add mass all around without adding to my waist. i leaned up/dropped fat a bit so that i could put on more lean weight. for my job, once i go past the weight limit for my height i begin to get taped. anything above 18% ends a career and too close to 18% gets you on the fat B1TCH/body comp program/running running running running running running and more running. lol i think it's awesome motivation. structure in my life is important to me.

[Bio-Active]

i re-did my calories/Macros so that i'm sustaining. you made me tape myself. as long as i can maintain a 34 inch waist and a 17 or above neck circumference i don't have to drop weight. sure being cut up would be sweet, but i need to add mass all around without adding to my waist. i leaned up/dropped fat a bit so that i could put on more lean weight. for my job, once i go past the weight limit for my height i begin to get taped. anything above 18% ends a career and too close to 18% gets you on the fat B1TCH/body comp program/running running running running running running and more running. lol i think it's awesome motivation. structure in my life is important to me.

sounds perfect man. I know a lot of people that prefer to bulk up that way. Like I said I just like staying lean year round. I would be bigger if I did all out bulk ups then cut later

[Tlolec the toilet]

Thank you Bio.

Did back and traps tonight! it was good.

TOMORROW IS SHOULDERS. my TB 500 shot is tonight.

My bicep routine sucked two days ago. i don't know what is was. maybe lack of hydration but i began to cramp. it went away, but fuck i hate when that happens. not super sore. justly lightly toasted. i wanted to deep fry them.

Also, my power routine went well. i'm very sore.

[Marsoc]

Thank you Bio.

Did back and traps tonight! it was good.

TOMORROW IS SHOULDERS. my TB 500 shot is tonight.

My bicep routine sucked two days ago. i don't know what is was. maybe lack of hydration but i began to cramp. it went away, but fuck i hate when that happens. not super sore. justly lightly toasted. i wanted to deep fry them.

Also, my power routine went well. i'm very sore.

When I had a gym pass I would be thoroughly sore the day or 3 -4 after. For any session. Maybe some can't get sore like others. Or maybe u lack intensity ...lol like real intensity. U might think it's intense to you. But is it really lol not talking shit. Just sayin

[Obs]

When I had a gym pass I would be thoroughly sore the day or 3 -4 after. For any session. Maybe some can't get sore like others. Or maybe u lack intensity ...lol like real intensity. U might think it's intense to you. But is it really lol not talking shit. Just sayin

I sincerely believe soreness is not as readily achievable for some. Anyone who has ever worked a day with me knows I don't quit or stop until something is done. I will sometimes get sore for alost a week and not think the workout was that great and other times I will have perfectly failing sets and everything I got intensity and not sore the next day. I do not understand it. I will take a bullet before I say I can't do something, I carry that with me lifting to absolute failure. I must say the soreness thing makes me so damn angry sometimes. After I have worked a group and am not sore the next day it makes me want to go back and try again that day. I don't though I just switch to another group and let that one "heal". Very frustrating sometimes. I have no explanation for times like that. It just randomly happens.