Vinlander's Workout Log

[Vinlander]

Day 1 (diet will be typical and nearly uniform throughout all days, on and off)

10:00 am - 3 egg whites

11:00 am - 1 bowl of oatmeal & 1 protein bar

1:00 pm - 1 bowl of rice & chicken

1:00 pm - 30mg Dianabol Naposim; 150mg Nandrolone Decanoate

2:00 pm - Workout

3:30 pm - 1 protein bar & 1 bowl of oatmeal

5:00 pm - 1 chicken sandwich & cup of broccoli

7:00 pm - 1 protein bar

9:00 pm - 3 egg whites & 1 glass of nonfat milk

11:00 pm - 1 cup of celery, 3000mg Glutamine

1:00 am - bed

[Vinlander]

Day 1 Workout


Shoulders & Triceps

Done at 12/10/10 repetitions per exercise grouping

Deltoid cable raises (side)
Seated anterior deltoid lifts (dumbbell)
Military press (behind the head)
Upright rows
Front deltoid lifts (dumbell)

Seated "skullcrushers" (dumbbell)
Standing "skullcrushers" (camber bar)
Cross-cable pull-downs (machine)
Push-downs (machine)
Single-arm pull-downs - burn out to 100 reps

[Vinlander]

Day 2 Workout


Biceps & Trapezius

Done at 12/10/10 repetitions per exercise grouping

Seated preacher curls
Standing curls (camber bar)
Seated wide-grip curls (machine)
Standing curls (machine) - burn out to 100 reps

Frontside trap lifts (smith rack)
Anterior trap lifts (smith rack)
Seated trap lifts (dumbbells)

[Vinlander]

Day 3 Workout


Chest & Back

Flat-bench dumbbell press
Incline bench dumbbell press
Incline bench cable extensions
Standing cable extensions (decline motion)

Seated latisimus pulls (machine)
Latisimus pulls (dumbbell)
Seated, wide-grip pull-downs (machine)
Inverse sit ups (increasing weight 25lbs, 35lbs, 45lbs) 20 reps ea. x 3
Stiff-leg deadlift
Seated rowing (20 x 3) with light weight

[Vinlander]

Day 4 - Rest

Total rest with an increase to 6,000mg of Glutamine and 3,000mg flaxseed oil

[Vinlander]

Day 5 - MMA Workout

Calisthenics (done in 105 degree temp.)

Standing high-knee jog (5 minutes)
Sprawl drills (3-5 minutes)
50 pushups
50 situps
Hip Flexers x 50]

1st moveset w/practice (armbars)
2nd moveset w/practice (armbars)
3rd moveset w/practice (kneebars)

Free rolling (30 minutes)

Competitive matchups (30 minutes)
** This includes full-contact fighting with headgear and 12oz boxing gloves; all submissions and strikes are allowed, excluding groin shots, eye gouges, etc.

[Vinlander]

Day 4 - AAS

Continuance of 30mg/day Dianabol
150mg Nandrolone Decanoate

[shrpskn]

Looks good, but just so you know, this thread will be moved to the appropriate forum.

There is a seperate forum on this board that is dedicated to people keeping cycle/workout logs.

Good luck,

[perfectbeast2001]

interesting stuff. I have some friends who train/teach MMA. I'll see if i can pick them up some tips!

[Vinlander]

I'd appreciate that. Any/all constructive comments are certainly welcome and will be used! Keep me posted!

[Vinlander]

Day 5 Workout


Legs & Abs

Squats
Front squats
Seated quad lifts (machine)
Abductors for inner-thigh (machine)
Calf Presses

Ball situps (30 x 3)
Twisting incline situps w/dumbbell (20 x 3)
Hanging knee lifts to chest (20 x 3)
Leg lifts (20 x 3)
Sit up burn outs to 100 or failure

[IronReload04]

bro, thats like 70 grams of quality protein a day right there, i would lose muscle if i ate your diet

[Vinlander]

Interesting. How are you doing the math on this? The three chicken breasts alone = 75g, not to mention the six eggs, milk and protein bars. Not many people count the oatmeal, I'm sure, though. Altogether, I'm consuming roughly 30g/day over my body weight in protein, as I'm attempting to stay in the Middleweight category (185lb).

[IronReload04]

Interesting. How are you doing the math on this? The three chicken breasts alone = 75g, not to mention the six eggs, milk and protein bars. Not many people count the oatmeal, I'm sure, though. Altogether, I'm consuming roughly 30g/day over my body weight in protein, as I'm attempting to stay in the Middleweight category (185lb).

I will show you how i counted it

[IronReload04]

Day 1 (diet will be typical and nearly uniform throughout all days, on and off)

10:00 am - 3 egg whites 9 GRAMS OF PROTEIN

11:00 am - 1 bowl of oatmeal & 1 protein bar PROTEIN BARS DONT COUNT, PROTEIN QUALITY IS JUST NOT HIGH ENOUGH. IN FACT WHEY PROTEIN IS SIMPLY A SHITTY CHOICE RIGHT HERE.

1:00 pm - 1 bowl of rice & chicken JUST BECAUSE YOU HAD 3 EGG WHITES FOR BREAKFAST, I ASSUMED THE CHICKEN WOULD BE LIKE 25-40 GRAMS WORTH

1:00 pm - 30mg Dianabol Naposim; 150mg Nandrolone Decanoate

2:00 pm - Workout

3:30 pm - 1 protein bar & 1 bowl of oatmeal AGAIN, PROTEIN BARS ARE NOT WORTHY ENOUGH

5:00 pm - 1 chicken sandwich & cup of broccoli WHEN YOU SAY CHICKEN SANDWICH, I THINK PROCESSED PATTY, IF THIS IS SO, THIS DONT COUNT EITHER

7:00 pm - 1 protein bar AGAIN, PROTEIN BARS ARE TO SHITTY TO COUNT

9:00 pm - 3 egg whites & 1 glass of nonfat milk 17 GRAMS OF PROTEIN HERE

11:00 pm - 1 cup of celery, 3000mg Glutamine CELERY? DEF NEED SOME PROTEIN HERE

1:00 am - bed

personally, for every meal where you havev 3 egg whites, i would change that into more like 12 extra large egg whites. wheres the fat at? i see none




I can appreciate staying in the 185 range, but, i think there could be some things you can do better

[Vinlander]

personally, for every meal where you havev 3 egg whites, i would change that into more like 12 extra large egg whites. wheres the fat at? i see none




I can appreciate staying in the 185 range, but, i think there could be some things you can do better

The cholesterol from 12 extra large eggs is a ridiculous amount. For participating in a sport based entirely on cardio and endurance, it'd be nonsensical to clog arteries and my heart with that, wouldn't you say?

But again, any suggestions are welcome. Go ahead and post them.

[Vinlander]

Day 7 Workout


Chest & Back

Decline bench press (smith rack)
Incline dumbbell presses
Incline cable presses
Standing cable presses

Seated front pull-downs (machine)
Seated rowing (machine)
Standing, reverse press for latisimus dorsi
Inverse sit-ups
Overhead cable pulls for serratus

Burn out on flat bench (smith rack) to 100 reps

[IronReload04]

The cholesterol from 12 extra large eggs is a ridiculous amount. For participating in a sport based entirely on cardio and endurance, it'd be nonsensical to clog arteries and my heart with that, wouldn't you say?

But again, any suggestions are welcome. Go ahead and post them.

bro, i said 12 egg whites.

12 egg whites and maybe 2 egg yolks. You want to seperate carbs from fats. So every meal you eat should have protein and (fats or carbs)

so for a protein/fat meal- you would have eggs whites and 1 or 2 yolks...or chicken and a table spoon of olive oil...You actually need some kind of fat in the diet...like say 30-40 grams of whatever, and your sources would be egg yolks and olive oil. What you can do is put that table spoon of olive oil in water or whey doesnt matter

[IronReload04]

Day 7 Workout


Chest & Back

Decline bench press (smith rack)
Incline dumbbell presses
Incline cable presses-
Standing cable presses

Seated front pull-downs (machine)
Seated rowing (machine)
Standing, reverse press for latisimus dorsi
Inverse sit-ups
Overhead cable pulls for serratus

Burn out on flat bench (smith rack) to 100 reps

personally i think you are going overkill..*especially if you are in sports

[IronReload04]

if you could answer me one more thing, i would like that


Is that chicken sandwich a chicken breast or is it a processed patty or processed mean of some sort? or is it lunch meat? Or is it real chicken breast that you cut up and put on a sandwich?

[Vinlander]

if you could answer me one more thing, i would like that


Is that chicken sandwich a chicken breast or is it a processed patty or processed mean of some sort? or is it lunch meat? Or is it real chicken breast that you cut up and put on a sandwich?

Sandwich on wheat. And I actually use 1 tablespoon of olive oil to cook my eggs with in each serving.

[IronReload04]

bro, is the chicken processed or not processed on the wheat sandwich? I wouldnt bother putting olive oil in eggs for fat. egg yolks are the prime rib of fat

[Vinlander]

I never researched it that far as far as store-bought chicken being processed or unprocessed.

[shrpskn]

I never researched it that far as far as store-bought chicken being processed or unprocessed.

Is the chicken you get actual breasts off a chicken or is it some regurgitated shit that is slapped together to make a breaded patty??

[gigem]

i think yall confused him when you asked if it was quality chicken or some oscar meyer lunch meat

[shrpskn]

i think yall confused him when you asked if it was quality chicken or some oscar meyer lunch meat

[Vinlander]

It's actual chicken breast.

[shrpskn]

It's actual chicken breast.

Good deal....then you're definitely getting some wholesome nutrition right there...not sure about the rest of your diet though...I generally take in much more than you have laid out, but I'm also in it for the bulk as well though...so we have two different priorities here...None the less, best of luck to you.

[Vinlander]

Late-night update:

Feeling the effects of the Nandrolone now. Experiencing a lot of water retention, though and my face feels "fuller." Body is spongy to the touch and there is much less vascularity than previously.

[Ajc330]

your diet needs to be revamped dude...and you may be over training on your workout days, you are doing around 30 sets a day? crazy

[Vinlander]

I'm training for endurance, not bulk. And I do appreciate criticism, but not random, chicken-s comments about how "you suck". If you're going to comment, point out specific areas of deficiency and what you'd do differently. Single-sentence posts don't help anyone.

[Vinlander]

Day 8

Complete Rest

[Ajc330]

i am going to follow your thread bro, best of luck! maybe post some pics now and again in a month so we can see your improvements..

also if this is for endurance not sure if you know this but don't murder your muscles with heavy sets, don't go to failure if you are doing so many sets

[Vinlander]

Next-day update:

Swelling/bloating is gone. Must have been an allergic reaction to something I ate and not the Nandrolone.

[Vinlander]

Day 9 Workout


Biceps & Trapezius

Wide-gripped curls (15/12/10)
Close-grip curls
Straight bar close-grip curls
Single-arm curls (machine) Burn out to 100 or failure

Dumbbell shrugs
Seated dumbbell shrugs
Smith rack shrugs - front (15 x 3 and holding for 2 seconds ea.)

[Vinlander]

Update: Strength and pumps are increasing. Noticeable effects from Dianabol and beginning size gains from Deca. 3lb weight gain, probably from water retention in part. Will take BF% after discontinuance of Dianabol.

[Vinlander]

Update: Should have done this at the start of the cycle, but here goes on stats:

Age: 26
Height: 68" (5'8")
Weight: 181 lbs (at start - 184 today)
Body Fat: 9.5% by caliper, 10% by measuring tape

Current Cycle:

30mg Dianabol ED, weeks 1-4
300mg Nandrolone Decanoate/week, weeks 1-8
400mg Drostanolone Propionate/week, weeks 6-12

Target Gains:

Limited mass gains; stay within 185-190lb range under 10% BF; increase stamina and endurance in an MMA atmosphere.

[shrpskn]

Update: Should have done this at the start of the cycle, but here goes on stats:

Age: 26
Height: 68" (5'8")
Weight: 181 lbs (at start - 184 today)
Body Fat: 9.5% by caliper, 10% by measuring tape

Current Cycle:

30mg Dianabol ED, weeks 1-4
300mg Nandrolone Decanoate/week, weeks 1-8
400mg Drostanolone Propionate/week, weeks 6-12

Target Gains:

Limited mass gains; stay within 185-190lb range under 10% BF; increase stamina and endurance in an MMA atmosphere.

What about the test...is there anything you're incorporating to avoid the pecker wrecker?

[Vinlander]

No. Thus far I've experienced no sexual dysfunction and am practicing celibacy at this point. Sexual side-effects are of no concern to me as I'm no longer interested in it.

[shrpskn]

^ Well, more power to you then...

Good luck with the cycle.