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Old 02-11-2013, 10:35 AM   #176
saw7988
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Re: Loco's Metabolic Strength + Mass Log

Nice. If anything it might even be better to delay weight gain x weeks. I believe the first stage of "bulking" has your body going through a series of neural adaptations first before it starts to build muscle as its response to the stress.
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Old 02-11-2013, 05:35 PM   #177
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Re: Loco's Metabolic Strength + Mass Log

Back + Bombs

I used a little of a pull workout from a long time ago. I used a little of my Coach's routine. And I used some suggestions from the forum. Going to list the whole workout today.

Weighted Chin ups
+30lb dumbell 10, 8, 7

Disappointed, I did the same weight and reps last week. Maybe I didn't recover from Friday's light back workout but I felt great through today's workout so whatevers.

TBar Rows
60x12 neutral grip, 60x12 supinated grip, 65x10supinated grip

Just like last week, I liked the supinated version better. Let me know if anybody thinks I should squeeze longer at the top. The guy walking around in the video is Panama's version of "everyday is upperbody day" dude.
We are both about the same bodyfat%, but his abs are in a totally different league. Perfect 6pack. We workout around the same time, I am pretty sure this is his routine
M - Arms + abs
T- Chest
W- Legs
T- Off
F - Shoulders
S - Arms + abs
S - Back

Pretty sure he likes to skip leg day. While he has better arms and chest than myself, my legs blow his legs out of the water. No exaggeration. So you can just imagine how small they are.

Inverted Rows (Supinated)
bodyweight x13 x12

Not the biggest fan of this exercise. Last year Coach said I was sagging a bit at the midsection. Probably still am, but just a hair.

Dumbell Rows 3x12 70s

Need to film these to get latmaster Evoken's input. Supposedly he has found the correct form for maximum lat activiation.

Pronated Trap raise 2x12 15s

Preacher Curl 2x10 55

DB wrist curls (uni) 30sx20, 30sx15
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Old 02-13-2013, 05:16 PM   #178
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Re: Loco's Metabolic Strength + Mass Log

Lower II

Deadlift 2x5 250, 205x10

FML. I loaded up the wrong weight (it was supposed to be 255). There goes my linear progression. I even went to the other gym specifically for the skinny bars and I facking load up the wrong weight. So tilting.

Dimel Deadlift 185x10

Speed Deadlift 3x3 185

Zercher Squat 2x8 160

Front Squat 2x6 135

Just dicking around. Maybe looking to replace zerchers with front squats.

Hammer High Rows (Uni) 3x12 70

Other accessory work
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Old 02-13-2013, 05:49 PM   #179
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Re: Loco's Metabolic Strength + Mass Log

The Dimels are back. What made you change your mind?
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Old 02-13-2013, 05:51 PM   #180
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Re: Loco's Metabolic Strength + Mass Log

They are not part of my workout right now. Neither are the 10 rep deadlifts. I just included them as back off sets to keep the metabolic fires stoked. And thus I decreased the speed deadlifts by two sets.
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Old 02-13-2013, 05:56 PM   #181
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Re: Loco's Metabolic Strength + Mass Log

I feel you. I never feel like I'm doing enough either
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Old 02-13-2013, 07:37 PM   #182
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Re: Loco's Metabolic Strength + Mass Log






These are unflexed pics of my back. Confirmed, DYEL. This is why the 3D golden loco is still years and years from completion. Back is **** and legs are ****. Sigh, maybe need to pick up some goodies from Country Roads. I mean does anybody see any sign of a vtaper anywhere?
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Old 02-13-2013, 07:40 PM   #183
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Re: Loco's Metabolic Strength + Mass Log

I never understood the back. I can't tell how big someone's back muscles are. Ever. Who cares.

Take me a front picture.
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Old 02-13-2013, 11:13 PM   #184
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Re: Loco's Metabolic Strength + Mass Log

Daily pullups bro.... Wasn't I pushing that on you in the first iteration of your log? It's impossible to **** it up.
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Old 02-13-2013, 11:17 PM   #185
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Re: Loco's Metabolic Strength + Mass Log

Quote:
Originally Posted by saw7988 View Post
I never understood the back. I can't tell how big someone's back muscles are. Ever. Who cares.

Take me a front picture.
busto.jpg
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Old 02-13-2013, 11:50 PM   #186
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Re: Loco's Metabolic Strength + Mass Log

My girlfriend just gave me Chinese chicken noodle soup with cellophane noodles. She said they were made out of some type of green bean.

Pounded that **** thinking they must be low calorie because they are clear.


Just looked up the calories. 1 cup of cellophane has 491 calories, 490 coming from carbs. LOL!! WAT!!!

Looks like I found a bulking food. One of the most calorically dense foods I have ever come upon. And I am still starving to death.
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Old 02-13-2013, 11:53 PM   #187
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Re: Loco's Metabolic Strength + Mass Log

pretty sure you're eating plastic wrap.
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Old 02-14-2013, 12:00 AM   #188
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Re: Loco's Metabolic Strength + Mass Log

Its crazy, it tastes like nothing. WTF is this ****. She said its a poorman's food. And because I am running like **** playing online poker that's what I need to eat


Of course we just got back from the store. Got 2 kilos of filet. Breakfast I want eggs, arepa, cheese, and 6oz filet. No facking cellophane noodles.
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Old 02-14-2013, 12:17 AM   #189
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Re: Loco's Metabolic Strength + Mass Log

start yelling at me every time i binge on carbs and ice cream and i'll send u a months worth of dbol when ur ready for the sauce.
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Old 02-14-2013, 01:16 PM   #190
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Re: Loco's Metabolic Strength + Mass Log

Rhomboids in that first pic looking jacked as F though. For the v-taper I think you need dem lats. I know you read latman's log so, there you go. Time to lat like you've never latted before.
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Old 02-14-2013, 01:34 PM   #191
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Re: Loco's Metabolic Strength + Mass Log

Those are traps imo, which are superficial to the rhomboids.

Your scaps are very retracted and adducted in those pics. To maximize V taper they need to be abducted. I think the narrow doorway and the fact that you're holding up a camera to take a pic are encouraging the adduction. Walking around your middle back probably isn't that tight and you have more taper.
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Old 02-14-2013, 01:39 PM   #192
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Re: Loco's Metabolic Strength + Mass Log

Damn, I was hoping for super ridic jacked rhomboids.
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Old 02-14-2013, 02:00 PM   #193
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Re: Loco's Metabolic Strength + Mass Log

Yeah that alien thingy on my back are indeed my lower traps. I purposedly avoid working them out. I have never done a shrug in my life but my upper traps are also decent. I think its somewhat related to my kyphosis and slight hunchback. I've had rolled forward shoulders my whole life (and most of my family members also). So whenever we do a bunch of upperbody exercises like side laterals, bench press, pullups, upright rows, etc etc are traps are super dominant and help out way more than they should.

I think everything is improving though. The weightlifting and having better balance is working wonders. I use to have massive mid back pain right around where the lower traps end (maybe the rhomboids). But now that I am working my back more, it has almost completely disappeared. Weightlifting is the nuts.
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Old 02-14-2013, 03:19 PM   #194
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Re: Loco's Metabolic Strength + Mass Log

locbro,

you might not want to get into it, but do you play dem cards for a living? Just curious since you mentioned running bad somewhere.
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Old 02-14-2013, 06:00 PM   #195
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Re: Loco's Metabolic Strength + Mass Log

Chesticles + Tricepticons

PL Bench 2x5 185

Blah. I had this sweet arch going and once I lifted off, my arch went to ****. Still working on this.

BB Bench 205x1, 225x2

Might of had a third on that two plate bench, but my spotter was distracted by some Colombian girl doing SLDL right in front of us. So I didn't want to risk it. 99% she was a hooker and available for $150.

CG Bench 2x10 155

Flat DB Bench (hammer grip) 2x10 65s

I should just call this tricep day. Powerlifting bench I feel all on my triceps. Close grip bench I feel all on my triceps. Hammer DB Bench I feel all on my triceps.

light shoulder work
triceps

Skipped out on heavy pressing. Maybe I'll do it later in the week.

Just in case anybody is wondering about the random low reps on bench press, I am making a run at Snitch's spot on the whiteboard. Guy is banged up and this is the perfect time to take over that spot. There are three guys I lose sleep over because they are stronger than me.

Soulman's Squat - Just really annoying. This Euro should not be stronger than me at anything. He gets Aids like 3 times a year and spends most of his time in the beginner thread. Its time to leave this guy behind.

Bixby's Deadlift - This guy is the king of DYELism. But mother****er deadlifts like 100 pounds more than me, unacceptable.

Snitch's Bench Press - This fatty invented the term tinybro in this forum and I am positive he was thinking of me. Got to leave his bench in the dust. He is banged up so the time has arrived.


Beata's deadlift is also up there.
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Old 02-14-2013, 06:13 PM   #196
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Re: Loco's Metabolic Strength + Mass Log

Oh man, loco is gunning for the Golden Loco™ award too it looks like.

Going after Snitch on a lift - tinybro vs. bigbro - impressive.
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Old 02-14-2013, 08:04 PM   #197
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Re: Loco's Metabolic Strength + Mass Log

Going out for the romantic Valentine Dinner. Getting steak, lots of steak. That's the beauty of bulking, I still got 2000 calories to work with for tonight. He He. I am now eating 3000 calories a day, and the weight scale is not budging. If anything, I think its creeping down. I don't want to sound like a broken tape recorder, but the benefits of high volume weightlifting are awesome. Eat like crazy and don't gain weight. I might get bumped to 3500 in a couple of weeks. Maybe even 4000 (downtown territory).

I hope all the people doing 5x10 squats and 5x10 deadlifts keep at it. Those are the badboys of metabolic training.
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Old 02-14-2013, 08:09 PM   #198
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Re: Loco's Metabolic Strength + Mass Log

I hope they keep at it too, mostly because I'm still skeptical and need more than N=1.
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Old 02-14-2013, 10:48 PM   #199
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Re: Loco's Metabolic Strength + Mass Log

loco is literally eating plastic wrap and convincing himself it's 1k calories. I would take his reported cals with a grain of cellophane.
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Old 02-14-2013, 11:42 PM   #200
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Re: Loco's Metabolic Strength + Mass Log

KC - excellent.

Also, gl with the <3 dinner loco. Hopefully your g/f doesn't make any tinybro digs at you tonight, .

Who am I kidding, dem traps are gonna seal the deal well b4 dessert comes.
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