**slfmade's 20 week lean bulk/cutting log**

[Standby]

sounds great man. gotta get some pics up soon

[slfmade]

sounds great man. gotta get some pics up soon

I'm doing photo's bi-weekly. First photo's of the cut results will be up this Sunday!!!

[slfmade]

Oh...and thanks for recommending it sgt. Gotta give credit where credit is due!

[Sgt. Hartman]

I don't want credit, hell, it's not like it's my secret WO, I just want to see you big and shredded! I am glad you're enjoying it though......

[Standby]

i cant find the post where sgt explains the drop set and rest pause. or maybe it isnt even there? can someone point me in the direction or if im looking for something that was sent pm so i wont see it or what? thanks

[slfmade]

The main thing with this type of training is to make sure you're going balls to the wall with intensity. In my research I found some video's by Mike Mentzer. I would suggest you watch all of them. I've included a link here where I've started it towards the rest pause portion. This is the type of intensity I'm using and so should you! It's brutal!

http://youtu.be/Okdl-HK0Utw?t=3m24s

[slfmade]

You can start at post 299...http://forums.steroid.com/showthread...ng-log**/page8

You can also do like I did and do alot of reading. Sgt Recommended Hit Training (High Intensity Training) which includes rest pause, dropsets, forced negatives, static pauses, etc. I didn't wanta sound stupid by asking so I googled the shit out of it. LOL

[Standby]

You can start at post 299...http://forums.steroid.com/showthread...ng-log**/page8

You can also do like I did and do alot of reading. Sgt Recommended Hit Training (High Intensity Training) which includes rest pause, dropsets, forced negatives, static pauses, etc. I didn't wanta sound stupid by asking so I googled the shit out of it. LOL

lol i even looked over that page. stupid me i went all the way back to page 6 and didnt see this lol

[Standby]

thanks slf. gunna watch some now

[Sgt. Hartman]

Here's a good HIT rest-pause WO by D7M http://forums.steroid.com/showthread...=#.T17IbJhuHHg

And drop setting explained by Marcus http://forums.steroid.com/showthread...=#.T17KQJhuHHg

I basically do a combination of the two, ie. I do rest-pause or drop sets for the different exercises of the same muscle group.

[slfmade]

So I wieghed in again this morning because I was curious and now I'm at 177.5lbs. That's a 12.5lb drop in 9 days!!! At this rate I'm gonna be a stick by the time I finish this cut. I'm gonna keep track of it, but if I'm under 175lbs on my next official weigh in this Sunday. I'm gonna have to do something different!

[RaginCajun]

So I wieghed in again this morning because I was curious and now I'm at 177.5lbs. That's a 12.5lb drop in 9 days!!! At this rate I'm gonna be a stick by the time I finish this cut. I'm gonna keep track of it, but if I'm under 175lbs on my next official weigh in this Sunday. I'm gonna have to do something different!

damn, thats a lot of weight. has to a lot of water. something just doesn't add up

[slfmade]

damn, thats a lot of weight. has to a lot of water. something just doesn't add up

I sure hope so, because if it's LBM I'm gonna be PISSED!!!!!!!!

[RaginCajun]

I sure hope so, because if it's LBM I'm gonna be PISSED!!!!!!!!

how are your energy levels?

[slfmade]

how are your energy levels?

Really good! But then again...I'm on 100mcg of clen right now too.

[--->>405<<---]

12.5lbs in 9days couldnt be LBM man couldnt be fat either IMO.. maybe if u weighed 800lbs LOL.. gotta be water.. what did u weigh sunday am?

[slfmade]

12.5lbs in 9days couldnt be LBM man couldnt be fat either IMO.. maybe if u weighed 800lbs LOL.. gotta be water.. what did u weigh sunday am?

180.00 - You would think I would go up in weight after a high and mod carb day...but nope - Lost 2.5lbs since sunday. I agree I'm sure it's mostly water. I just hope some isn't LBM. Now it's in my head and I feel I look smaller!

[slfmade]

Yep...I'm going up on all my lifts. Eating all my meals. I'm drinking about 1 gallon of water per day and one gallon of Zero Calorie Arizona Diet Tea with Ginseng. I love that stuff

[--->>405<<---]

hmm arizona tea with ginseng? is it sweet?

[slfmade]

hmm arizona tea with ginseng? is it sweet?

A little...it's made with splenda. I LOVE IT!!!! If you wanted something a little sweeter you can get the Lipton sugar free tea with citrus. It's pretty sweet. Maybe a little too sweet for me. Give em both a try!!!

[slfmade]

So I just finished my second week of legs and it was fvckin brutal!!!! I increased weight on all my lifts excepts for leg press which I kept weight the same, but increased my reps during rest pause by over 100%!!!! Last week my rest pause reps went5/2/2 for a total of 9 reps, and today I did 9/7/4 for a total of 20!!! So I'm pretty proud of myself but I am freaking beat!!!

I love everything about this workout except for leg day! I'm so happy that I don't have to do it for 7 more days!!!

[slfmade]

Did 50 min fasted LIC cardio this morning.

It was a beautiful day here in Vegas today so Browngirl and I went out shopping. I came so close to stopping by the pub and grabbing a beer. I was justifying that I could cut back my carbs for some of my meals, but ended up coming home instead. I'm pretty proud of myself cause I love my beer and today would've been the perfect day for it. I would've felt really guilty anyway!

So some Good news. When I got home I tried on my goal trunks. I had these trunks when I was in the best shape of my life. I tried them on and they fit!!! Not only did they fit, but I look better in them now that I did back then. So that made me realize that I'm now in the best shape of my life.

[slfmade]

Just finished Back Routine. For some reason I felt really good today so I added 3x10 dumbell pullovers. I hadn't ever done them before tonight. I really like them a lot actually. I watched browngirl do them and her upper lat area was sticking out like a mans...lol...pretty impressive exercise. I doubt I'll ever put it into the main routine, but as an extra add on when I'm feeling pretty good.

For the last 3 months I've been lifting with a sweat shirt. I bought a tank top today for the gym and I was really happy with what I saw when I was working out. It's got me really excited about months to come!!!

[Sgt. Hartman]

Just finished Back Routine. For some reason I felt really good today so I added 3x10 dumbell pullovers. I hadn't ever done them before tonight. I really like them a lot actually. I watched browngirl do them and her upper lat area was sticking out like a mans...lol...pretty impressive exercise. I doubt I'll ever put it into the main routine, but as an extra add on when I'm feeling pretty good.

For the last 3 months I've been lifting with a sweat shirt. I bought a tank top today for the gym and I was really happy with what I saw when I was working out. It's got me really excited about months to come!!!

Had to keep that pit hair covered up huh?

[slfmade]

Had to keep that pit hair covered up huh?

Of Course...Browngirl works out with me. If she caught those other girls lusting after me for being so manly...she would've had to kick some ass and I didn't want that. So I kept it covered.

[gearbox]

Great job Bro. Keep working that tank top.

[--->>405<<---]

All good stuff bro! Glad to hear..

[--->>405<<---]

As u can see slf im up past my bedtime

[slfmade]

As u can see slf im up past my bedtime

Yes you are!!! Are you gonna be making those changes in your diet? I still haven't had a chance to read that book yet. I guess it's not really an excuse though because I'm on here now instead of reading it.lol

[slfmade]

Update: Did 50min LIC Fasted cardio this morning. I'm thinking about buying a kindle or something so I can read some of these ebooks while I'm bored out of my mind with this LIC cardio. lol

It was a non-lift day today, and I'm really looking forward to arms, shoulders, and abs tomorrow. It'll be the first time I've done arms in a tank instead of sweat shirt. I might take some pictures and post them.

[--->>405<<---]

Yeh i believe i will be changn diet and workout completely.. Planning on running at maintenance next week and then startn the following monday..

First 4 days will be at 50% tdee and 50g carbs .. Followed by a 6000cal refeed and 2 maintenance days startn with higher carb and reducing down to low carb to restart 7day cycle again.. Gotta get diet togethr over the next week.. Gonna be very difft from wat ive been doing in a lot of ways but then similar in some ways..

Workouts will be depletive total body 2 days and then another total body but heavier then the massive refeed and a heavy total body again..

The idea behind the massive refeed is thru previous days' diet plus workouts the refeed nutrients should be partitioned into muscle glycogen and muscle in general as opposed to stored as fat.. Very interested in this..

Also curious to hear wat GB say about it.. He endorses the guy so i woukd guess hell endorse the diet..?? We'll see..

[slfmade]

Yeh i believe i will be changn diet and workout completely.. Planning on running at maintenance next week and then startn the following monday..

First 4 days will be at 50% tdee and 50g carbs .. Followed by a 6000cal refeed and 2 maintenance days startn with higher carb and reducing down to low carb to restart 7day cycle again.. Gotta get diet togethr over the next week.. Gonna be very difft from wat ive been doing in a lot of ways but then similar in some ways..

Workouts will be depletive total body 2 days and then another total body but heavier then the massive refeed and a heavy total body again..

The idea behind the massive refeed is thru previous days' diet plus workouts the refeed nutrients should be partitioned into muscle glycogen and muscle in general as opposed to stored as fat.. Very interested in this..

Also curious to hear wat GB say about it.. He endorses the guy so i woukd guess hell endorse the diet..?? We'll see..

Sounds interesting. The total body workout part makes this diet a NO-GO for me. I'm so burned out on full body workouts that the very thought of it just pisses me off. LOL

I wish you all the best though. I know you're gonna love those 6000cal days!!!

[slfmade]

Did 50 min fasted LIC cardio this morning. It was very boring as usual. This clen makes me put in very little effort to reach my 75% heartrate. Oh well....

I've got arms/shoulders/abs tonight. I plan on hitting it pretty hard and taking some shirt on pics tonight. Then sunday morning will be my official pics. We'll see if you guys notice a difference.

[bikeral]

Hey slf how is that MT2 working out for ya.

[slfmade]

Hey slf how is that MT2 working out for ya.

I really like the MT2...It's working out very well. I've only been using for 2 weeks and I've only been to the beds twice, and I'm getting pretty damn dark. Everybody has been noticing it. I think one more tan and I'll be set.

I'll be taking some pics tonight after the gym...or that's my plan anyway. You should be able to notice a difference if the camera shows it. Check back in

[bikeral]

I really like the MT2...It's working out very well. I've only been using for 2 weeks and I've only been to the beds twice, and I'm getting pretty damn dark. Everybody has been noticing it. I think one more tan and I'll be set.

I'll be taking some pics tonight after the gym...or that's my plan anyway. You should be able to notice a difference if the camera shows it. Check back in

Great thanks

[gonnagethuge]

Hey man good job.

I was wondering how the drop set and rest pause style workout is working out for you? how are you feeling with i health and recovery wise?

Do you use these techniques for just one set per workout? I've been reading a bit about this type of training and a bit unsure of the best approach. The thread that sgt linked earlier in your thread basically described every execise being worked in this manner 'twice' whereas i've read elsewhere that due to the intensity of these routines, only one work set per bodypart shold be worked in this manner.

I trained legs and shoulders like this recently and for the first time in my life i thought i was going to be sick. I did regular 3x12 style quats followed by leg press using drops sets then calf raises using drop sets. I then did shoulder press using drop sets followed by regular 3x8-10 lateral raises. i couldnt imagine adding any more working drop sets or even rest pause on top of this. I struggled to keep my protein shake down afterwards lol.

Despite all this, i feel that when optimised properly to suit, then this will be an amazing routine. The feeling was pretty incredible on shoulders particularly.

[slfmade]

Hey man good job.

I was wondering how the drop set and rest pause style workout is working out for you? how are you feeling with i health and recovery wise?

Do you use these techniques for just one set per workout? I've been reading a bit about this type of training and a bit unsure of the best approach. The thread that sgt linked earlier in your thread basically described every execise being worked in this manner 'twice' whereas i've read elsewhere that due to the intensity of these routines, only one work set per bodypart shold be worked in this manner.

I trained legs and shoulders like this recently and for the first time in my life i thought i was going to be sick. I did regular 3x12 style quats followed by leg press using drops sets then calf raises using drop sets. I then did shoulder press using drop sets followed by regular 3x8-10 lateral raises. i couldnt imagine adding any more working drop sets or even rest pause on top of this. I struggled to keep my protein shake down afterwards lol.

Despite all this, i feel that when optimised properly to suit, then this will be an amazing routine. The feeling was pretty incredible on shoulders particularly.

If you go back through the pages...you'll see my workout. I only do the dropsets and rest pause on compound movements only and only one per bodypart. So for instance my leg workout looks something like:

Leg Press- Warmup followed by dropset followed by 3 sets of rest pause. With the exception of the 10sec rest in between the rest pause group there should be no breaks.

Then I superset 3x10 of my isolation movements - Leg Ext, Leg Curls, Calf raises...............and that's it. Get in Get out

I've heard of people doing more than one dropset, forced negative, static pause, rest pause, basically HIT style, but I'm not ready for that yet. This is my first experience with HIT and you really wanta work yourself into it to avoid injury. IMO HIT training should not exceed 6-8 week at a time.

If I were you I would research all you can both here and elsewhere...watch the mike mentzer video's on youtube. Then put together a program that you think will work and we'll take a look at it.

Good Luck

[--->>405<<---]

Ive read (i think by lyle mcdonald) that if ur on stims dont go by ur heartrate at the time.. Go by the amt effort u normally put out .. The stims make heartrate false...

[slfmade]

Ive read (i think by lyle mcdonald) that if ur on stims dont go by ur heartrate at the time.. Go by the amt effort u normally put out .. The stims make heartrate false...

Hummm...That's interesting. Did he explain how that works?