The Brotherhood

Sup folks. I was on a 3 week deload till now, and hence it was pretty pointless to log my training. Its now time for my first growth phase (I dislike the term bulking).

Layne Norton is my mentor, and my nutrition and training is set up by him.

I will be doing 4-8 week growth phases (depending on how much fat I put on) followed by 2-4 week lean-out phases (depending on how much fat I have to cut).

I train high frequency (2x/week) high volume.

My split is as follows:

Monday - Upper Power
Tuesday - Lower Power
Wednesday - Off
Thursday - Chest, delts, and Bis
Friday - Back and Tris
Saturday - Lower
Sunday - Off

I use alot of intensity techniques in my training (Giant sets, rest pause, multiple dropsets etc) depending on how crazy I feel that day.

Diet: Week 1

185g pro
205g carb
50g fat

Supplementation:

Animal Flex
Bulk Cissus
Bulk L-Leucine, megadosed (Taken 6 times a day. 8g post workout, and 4-6g after other high protein meals)
Universal Storm (Taken During workout)
Controlled Labs GlycerGrow (3 scoops pre-workout)
Scivation Xtend (4 Scoops During Workout)
Universal Shock Therapy (Pre workout. 2 Weeks on 1 week off)
Omega Sports Cerebral (Before leg days only)
Waxy Maize Starch (During Workout)
PBL Fish Oil 6 Cap/day

Will log my first Upper Power workout this evening. Cheers folks.Coming out of a year of dieting, and having an endomorphic bodytype and above average muscle gaining genetics(imo), Get ready to see some solid growth

The Brotherhood

Upper Body POWER Training

Pre-Workout Supplementation:

3 Caps Primaforce Elastamine
3 Scoops CL GlycerGrow
1 Serving Universal Shock Therapy
4 Caps Ergopharm Psychotropin
3 Caps Fish Oil

During Workout Supplementation

30g Waxy Maize Starch
3 Scoops SciVation Xtend

Post Workout Supplementation

2 Scoops ON Whey
8g L-Leucine
1 Scoop Universal STORM
30g Dextrose


Deadlift (Conventional)

[1] - 245 lbs x 4
[2] - 275 lbs x 3
[3] - 275 lbs x 3

Pullups, Hammer Grip, Semi Wide

[1] - BW x 8
[2] - x 6
[3] - x 6

Machine Rows (Cybex)

[1] - 110 lbs x 12
[2] - x 12
[3] - x 10 dropset 75 lbs x 8

DB Chest Press, Flat

[1] - 60 lbers x 4
[2] - x 4
[3] - 55 lbers x 5

Cable Flyes, Flat

[1] - 20 lbs x 12
[2] - x 10

BTN Push Press

[1] - 115 lbs x 3
[2] - 125 lbs x 3
[3] - 115 lbs x 5

DB Lateral Raises

[1] - 15 lbers x 15 (Strict)
[2] - 15 lbers x 14 dropset 10 lbers x 10

Bent Over DB Lateral Raises, Seated

[1] - 10 lbers x 12
[2] - x 12

Skullcrushers

[1] - 60 lbs x 8
[2] - 70 lbs x 8
[3] - 70 lbs x 6
[4] - 60 lbs x 8

giant setted with

BB Bicep Curls

[1] - 70 lbs x 6 (Cheat)
[2] - 60 lbs x 6
[3] - 60 lbs x 6
[4] - 40 lbs x 10 (Super Strict)

Weak Point Training: Biceps

DB Preacher Curls with heavier than 1RM Weight, Support on the positive, slow negative:

[1] - 30 lber x 3
[2] - x 3
[3] - x 3

Gym Time : 2 Hours
Stamina : 4/5
Strength : 4/5
Drive: 2/5
Overall Workout Satifaction : 3/5

Debrief

Was expecting a much more fiery workout. The entire day and the night before I was day dreaming about training like I did before my deload. Balls to the walls intensity that I can boldly match up to anyone's training intensity.

Unfortunately, it fell short. I had the fire during the deadlifts and lifted near my previous max. After this, my CNS felt wrecked, and training after this had me light headed, feeling like puking, and less fire.

I will give myself, and the new intensity supplement Universal Shock Therapy the benefit of the doubt since I came out of a 3 week deload, and my body is bound to not feel that great with this kind of stimulation. I hope it will settle by next week and I can train with the Warrior I once knew.

The Brotherhood

Lower Body Training

Pre-Workout Supplementation:

3 Caps Primaforce Elastamine
3 Caps Fish Oil
1 Scoop Universal Shock Therapy
3g L-Leucine
1 Tab NOW ADAM

During Workout Supplementation

30g Waxy Maize Starch
3 Scoops SciVation Xtend, Grape


Post Workout Supplementation

2 Scoops ON Whey
30g Dextrose
1 Scoop Universal Storm
6g L-Leucine
6g AAKG

Back Squats

[1] - 155 lbs x 6
[2] - 165 lbs x 3
[3] - 155 lbs x 5

45? Leg Press, Plate Loaded

[1] - 250 lbs (Plus Sled) x 6
[2] - 250 lbs x 6 dropset 180 lbs x 5 dropset 90 lbs x 7

Leg Extensions

[1] - 110 lbs x 10
[2] - 105 lbs x 10
[3] - 100 lbs x 10 rest pause x 2

Glut Ham Raises, With push-off from floor

[1] - BW x 5
[2] - x 5
[3] - x 5

Lying Leg Curls

[1] - 80 lbs x 10
[2] - 75 lbs x 10
[3] - 70 lbs x 8

45? Leg Press Station Calf Presses

[1] - 270 lbs (plus sled) x 15
[2] - 290 lbs x 12
[3] - 290 lbs x 12
[4] - 270 lbs x 12

Seated Calf Raises

[1] - 100 lbs x 15
[2] - 100 lbs x 12 dropset 80 lbs x 6
[3] - 100 lbs x 12 dropset 80 lbs x 6 dropset 45 lbs x 10




Gym Time : 1h 45 min
Stamina : 3.5/5
Strength : 3/5
Drive: 3/5
Overall Workout Satifaction : 3/5

Debrief

Was very unhappy with the squats. My previous bests were 185 lbs x 5 and 200 lbs x 3. I struggled with the 165 for 3 and the 155 for 5-6. Im certain ill make up this deficit within a month.With my drive, theres no stopping me.

Leg Press was fun. Still felt like I was doing a girlie workout, I guess thats something I need to work on; holding myself back until I actually need that kind of stimulation.

Leg Extensions were decent. I will now be removing all pump supplements (Shock Therapy and GlycerGrow) from my leg days. I dislike the pump. It doesn't allow me to feel the muscle working nearly as much. I will substitute the Shock Therapy with SciVation Dialene - 4 or Ergopharm AMP.

Calf workout was satisfactory. Calves were shuddering for about an hour after. Makes me happy in my belly

Overall workout satisfaction is up one point, and thats good in my book. No doubt ill be back to my true self by the end of the month; can't expect myself to handle my maximum intensity (or anywhere near it) right out of a 4 week deload.

Having trouble with the taste of Storm and Shock Therapy. Will have to get used to it.

Diet

10 AM: 45g Cheerios
200g Slim Milk
1 Scoop ON Whey
2 Tabs Uni-Liver

46.75 CHO, 36 Pro, 4.5 Fat

1 PM: 200g Tuna

0 CHO, 36 Pro, 0 Fat

3:30 PM: Home-made Pizza With Chicken Sausages, Tortilla Wrap as Base, Tomatos, Jalapenos, Mozarella Cheese

55 CHO, 39 Pro, 20 Fat

4:30 PM: 1 Scoop Shock Therapy
2 Tabs Uni-liver
3 Caps Fish Oil

9 CHO, 3 Pro, 3 Fat

5:30-7:15PM: 30g Waxy Maize Starch

30 CHO, 0 Pro, 0 Fat

7:15 PM, Post Workout: 2 Scoops ON Whey
30g Dextrose

36 CHO, 46 Pro, 3 Fat

9:00 PM: 120g White Rice, Herbed
100g Chicken Breast
3 Caps Fish Oil

33 CHO, 34 PRO, 7 Fat

9:30 PM: 2 Spoons Peanut Butter, Skippy's, Chunky

7 CHO, 5 PRO, 16 Fat

Total: 217 CHO, 200 Pro, 50 Fat Cals: 2118

Diet Debrief

12 CHO, 15 Pro, and 0 Fat over my allotted macros. Will try to get closer tomorrow

The Brotherhood

Midnight_Lifter

Man, that pizza sounds great... but maybe not the Cherrios and UniLiver!

Just wanted to stop in and say good log you got goin'

__________________
- Discipline means doing within, not doing without.

*Currently rebuilding in phase one...

The Brotherhood

Thanks for stopping by Midnight_Lifter. The pizza is awesome, tastes great without taking too many carbs/fats from my daily totals. The cheerios taste awesome too!

DarkFalcon

Man leg's are looking great in the new avy TB!

The Brotherhood

Thanks buddy! I train them hard

The Brotherhood

Chest, Delts, Biceps



Pre-Workout Supplementation:

3 Caps Primaforce Elastamine
3 Caps Fish Oil
1 Scoop Universal Shock Therapy
3g L-Leucine
1 Tab NOW ADAM
1 Cap Ergopharm AMP
2 Tabs Uni-liver

During Workout Supplementation

30g Waxy Maize Starch
3 Scoops SciVation Xtend, Lemonade


Post Workout Supplementation

2 Scoops ON Whey
30g Dextrose
1 Scoop Universal Storm
6g L-Leucine
8g AAKG

DB Chest Press, Incline

[1] - 50 lbers x 10 -!PR!-
[2] - 55 lbers x 5 forced rep + 1 -!PR!-
[3] - 50 lbers x 6

Parallel Bar Dips, Head Down

[1] - BW x 12
[2] - BW + 15 lbs x 6


Cable Flyes, Flat

[1] - 20 lbs x 14 -!PR!-
[2] - 20 lbs x 10
[3] - 20 lbs x 8
[4] - 20 lbs x 8


BTN Standing Shoulder Press

[1] - 65 lbs x 8

DB Shoulder Press

[1] - 40 lbers x 5
[2] - 40 lbers x 4


DB Curls

[1] - 30 lbers x 6
[2] - 30 lbers x 6
[3] - 25 lbers x 10
[4] - 20 lbers x 12 (Super Strict) -!PR!-

Cable Curls, Single Arm

[1] - 20 lbs x 10/10 (R/L)
[2] - 20 lbs x 11/10

DB Lateral Raises

[1] - 20 lbers x 12 -!PR!- (Slight Cheat)
[2] - 15 lbers x 15 (Strict)
[3] - 20 lbers x 10 rest pause +2 dropset 15 lbers x 10 rest pause +3 dropset 10 lbers x 8 dropset 5 lbers x 6

DB Shrugs

[1] - 60 lbers x 12
[2] - 70 lbers x 8

Gym Time : 1h 30 min
Stamina : 4/5
Strength : 5/5
Drive: 4/5
Overall Workout Satifaction : 4/5

Debrief

Had a good workout. Incline presses felt great, hit the pecs hard, and I PRd on them. Triceps fatigued too much from them, however. I was finding the dips very hard, and encountered some shoulder pain, so I dropped them and made up the sets with cable flyes.

Shoulder (left) was still hurting when it was time for shoulder training. Spent some time figuring out what to do. I tried some light shoulder presses and the shoulder hurt bad. I tried some BTN presses and they didnt really hurt, but I didn't like the lack of anterior delt recruitment.

I said ** it and went for the shoulder presses.

Something funny. I have trouble stabilizing my warm-up weights, they go all over the place like a newbie who has never trained before, but when I reach the heavier weights any unwanted pain I incur and stability issues just vanish. 20 lb shoulder presses hurt and were difficult to stabilize. The 40 lb presses stabilized just fine with minimal pain. Anyone else experience something similar?

Felt like going nutty with lateral raises, and I did, and it felt good

Solid workout overall. Wait for a couple of weeks and see the real PRs bursting out, spirit3530 style

madman911

Nice log bro. Your diet looks spot on. I'm also a big fan of healthy pizza... I use a whole wheat pita for the crust, reduced fat cheese, and turkey pepperoni. I've convinced myself that I like it just as much as real greasey pizza... lol. I'm sure you're going accomplish some big things over the next 7 months.

__________________
Millennium Sport Technologies Sponsored Athlete
http://www.millenniumsport.net

IMPC 2006 Novice Division Champ
IMPC 2007 Open Division Champ

Never underestimate the power of the bandana.

The Brotherhood

Thanks buddy, and thanks for stopping by

Im not a big believer in eating healthy/clean. The literature I have seen observes that things like GI have little impact on body composition. Therefore, with the exception of post workout and pre workout carbs, I don't bother myself with eating clean/GI. I just fit whatever I want into my allotted macros.

I still keep it sensible though. Nothing like eating only junk foods to starve your body of micronutrients and come down with something serious

I actually like my style pizza more than commercial.

Psychoholic

Man, you've got your diet, training, and supplementation down to an art form! Looks great man, keep up the good work.

__________________
My IMPC Log:
http://www.ironmass.com/f37/psychoho...log-13160.html

The Brotherhood

Thanks buddy, well know in 6 months if its a Picasso

Diet

12 Noon:

86g Oats
1 Scoop ON Whey
2 Tabs Uni-Liver
1 Tab NOW ADAM
3 Caps Primaforce Elastamine
3g L-Leucine

53 CHO, 36g Pro, 8.5 Fat

3 PM:

86g Oats
14 g Honey

65 CHO, 10 Pro, 7 Fat

4 PM:

112g Tuna
2 Tabs Uni-Liver
3g L-Leucine
1 Scoop Shock Therapy
3 Caps Fish Oil

9 CHO, 27 Pro, 3 Fat

5:30 PM - 7:15 PM:

30g Waxy Maize Starch


30 CHO, 0 Pro, 0 Fat

7:15 PM:

2 Scoops ON Whey
6g L-Leucine
8g AAKG
30g Dextrose
1 Scoop STORM


33 CHO, 48 Pro, 1.5 Fat

9:00 PM:

84g Tuna

0 CHO, 18 Pro, 0 Fat

10:30 PM:

100g Eggwhite (After Cooking)
40g Egg Yolk (before cooking)
3 Rashers Turkey Bacon
2 Tabs Uni-Liver
8g Olive Oil
3 CHO, 28 Pro, 21 Fat

12:00 AM

98% Fat Free Turkey Sausages x 4
4g Olive Oil

16 CHO, 20 Pro, 6 Fat

Total: 209 CHO, 185 Pro, 50 Fat Cals:2026

Diet Debrief


Pretty boring. The eggs/bacon was a half decent meal. The tuna sucked. The fat free sausages sucked. I need to plan my diet more so that I don't have to resort to vile tasting stuff to hit my macros.

Oh well, all in a day

The Brotherhood

Back, Triceps



Pre-Workout Supplementation:

3 Caps Primaforce Elastamine
3 Caps Fish Oil
1 Scoop Universal Shock Therapy
3g L-Leucine
1 Tab NOW ADAM
1 Cap Ergopharm AMP
2 Tabs Uni-liver

During Workout Supplementation

30g Waxy Maize Starch
3 Scoops SciVation Xtend, Grape


Post Workout Supplementation

2 Scoops ON Whey
30g Dextrose
1 Scoop Universal Storm
6g L-Leucine
8g AAKG

Close Grip Pullups, Overhand Grip

[1] - BW x 10 -!PR!-
[2] - BW + 15 lbs x 6 -!PR!
[3] - BW + 10 lbs x 6

Wide Grip Lat Pulldowns, Cybex Machine

[1] - 100 lbs x 15 -!PR!
[2] - 130 lbs x 12 -!PR!-
[3] - 120 lbs x 10


Bent Over BB Rows, Cross Between Yates and True BB Rows

[1] - 135 lbs x 7
[2] - 145 lbs x 6 -!PR!-
[3] - 135 lbs x 8


Cybex Machine Rows

[1] - 130 lbs x 12 -!PR!-
[2] - 115 lbs x 15
[3] - 115 lbs x 15

Cambered Bar Decline Lat Pullovers

[1] - 40 lbs x 15
[2] - 40 lbs x 15
[3] - 30 lbs x 16


Tricep Dips

[1] - BW x 10
[2] - BW x 10
[3] - BW x 9
[4] - BW x 9


Tricep Pressdowns

[1] - 60 lbs x 12
[2] - x 12



Gym Time : 1h
Stamina : 3.5/5
Strength : 5/5
Drive: 3.5/5
Overall Workout Satifaction : 4/5

Debrief

Decent workout. Had some PRs. The pre-workout supplementation for focus, drive and energy seems to be lasting only for about half my workouts. After the first couple of exercises, I lose a good portion of the fuel.

Stamina was low. Felt bored and lethargic after barbell rows. I think its my endomorphic response to carbs. I won't jump to conclusions though.

GlycerGrow at 1 scoop didn't give me stomach problems today, so im going to keep it in my stack at this dose for awhile.

Injuries unfortunately seem to be coming back already, within the first week. Triceps felt inflammed and painful. This will probably get fixed once my dad couriers me some Cissus, as I ran out of it a week and a half ago.

Delt still not in good shape. Will see doctor tomorrow, maybe get an MRI. I hope it isn't an RC tear; id hate to have to drop chest presses and shoulder work right after the first week of my first growth phase ever.

Tomorrow I'm using a free personal training session with this guy who studied Exercise Science in Canada. He uses Milos Sarchev's methods, so it should be fun. I will still start the workout off my own way with 5 sets of low rep power squats.

The Brotherhood

Diet

12 Noon:

86g Oats
1 Scoop ON Whey
2 Tabs Uni-liver
3 Caps Elastamine
1 Tab NOW ADAM
3g L-leucine

54 CHO, 37 Pro, 8 Fat

3 PM:

Ramen - Type Noodles

73 CHO, 11 Pro, 15 Fat

4 PM:

140g Tuna

0 CHO, 32 Pro, 0 Fat


4:30 PM

1 Scoop Shock Therapy
2 Tabs Uni-Liver
3g L-Leucine
3 Caps Elastamine
1 Tab NOW ADAM
1 Cap Ergopharm AMP
3 Caps Fish Oil
1 Scoop GlycerGrow

9 CHO, 3 Pro, 5 Fat


6 PM - 7 PM:

30g WMS
3 Scoops Scivation Xtend, Grape

30 CHO, 0 Pro, 0 Fat


7:00 PM:

2 Scoops ON Whey
1 Scoop STORM
6g L-Leucine
8g AAKG
30g Dextrose

36 CHO, 48 Pro, 2 Fat

9:00 PM:

100g Eggwhites(After cooking)
40g Egg Yolk (Before Cooking)
3 Rashers Turkey Bacon
1 Slice FF American Cheese

5 CHO, 31 Pro, 12 Fat

12:00 PM:

1 Scoop ON Whey
3g L-Leucine
3 Caps Fish Oil
5g Olive Oil



Total: 207 CHO, 186 Pro, 50 Fat Cals: 2022

Diet Debrief

Meh. Boring. Need to switch it up. The protein shake before bed was lame, but I didn't feel up to thawing and cooking anything. I need a GF or something.

Tomorow will be a cheat meal. I don't consider "junk" foods within my macros cheats, but nothing here has macros listed, so I need to estimate, and it therefore becomes a cheat of sorts.

The Brotherhood

Leg Day, Babay

Pre-Workout Supplementation:

3 Caps Primaforce Elastamine
3 Caps Fish Oil
1 Scoop Universal Shock Therapy
3g L-Leucine
1 Tab NOW ADAM
1 Cap Ergopharm AMP
2 Tabs Uni-liver
6 Caps Ergopharm PSYCHOtropin

During Workout Supplementation

3 Scoops SciVation Xtend, Grape


Post Workout Supplementation

2 Scoops ON Whey
30g Dextrose
1 Scoop Universal Storm
6g L-Leucine
8g AAKG


Back Squats

[1] - 185 lbs x 3
[2] - 185 lbs x 3
[3] - 185 lbs x 3
[4] - 175 lbs x 3
[5] - 165 lbs x 5


Giant Set #1
-------------------------------

Leg Press : 135 lbs x 15

giant set

Walking Lunges : BW x 32

giant set

Leg Extensions: 70 lbs x 8

forced reps

+7

giant set

Free Squats, ATG: BW x 20 Reps

-------------------------------


Giant Set #2
-------------------------------

Leg Press : 225 lbs x 9

forced reps

+ 6

giant set

Walking Lunges : BW x 32

giant set

Leg Extensions: 50 lbs x 11

forced reps

+4

giant set

Free Squats, ATG: BW x 20 Reps

-------------------------------


Giant Set #3
-------------------------------

Leg Press : 225 lbs x 7

forced reps

+ 8

giant set

Walking Lunges : BW x 32

giant set

Leg Extensions: 40 lbs x 11

forced reps

+4

giant s

Free Squats, ATG: BW x 20 Reps

-------------------------------


Front Squats

[1] - 45 lbs x 20
[2] - 55 lbs x 20

Lying Leg Curls

[1] - 50 lbs x 12
[2] - 60 lbs x 10
[3] - 80 lbs x 15 - !PR!

Adductor Machine

[1] - 40 lbs x 12
[2] - 40 lbs x 12


Abductor Machine

[1] - 40 lbs x 15
[2] - 45 lbs x 15

Seated Calf Raises

[1] - 80 lbs x 15 (Slow negatives, 2 second static stretch)
[2] - 95 lbs x 15
[3] - 110 lbs x 13 -!PR!-
[4] - 80 lbs x 10 (slow negatives)




Gym Time : 2h
Stamina : 5/5
Strength : 4/5
Drive: 5/5
Overall Workout Satifaction : 4/5
Total Number of Repetitions for Quads: 303


Debrief


I used my free personal training session with the personal trainer who trains exclusively Milos Sarchev style. The giant sets were awesome. They hurt like hell but were awesome. He told me, a little freaked out, that he had never had a client who managed to finish the workout in their first session before. I told him he had never trained with a student of Layne's

He also asked me after the session how I felt. I told him "Ive had better" (lie, this was the most brutal workout ive encountered so far)

He got freaked out when I told him I had to train calves at the end. Time with him was up, so I finished them on my own. The giant sets were brutal and I was spent until the last set of leg curls. A torrent of unknown energy, it actually felt like a breeze, swept through me. I ended my workout with calves no because I was done, but because I had nothing left to train in lower body.

See signature.

I was still feeling powerful as hell. The giant sets must have released some massive test/GH and endorphins. Damn, I felt alpha and animal. Had the urge on my way down after the sets to grab the closest sexy cardio bunny and french her. Can you say jail time?

Workout Style Impressions

This workout was definitely what I needed to get my ass back in gear and to find the warrior within me once again.

I would not, however, train this way all the time. Beyond a point, it becomes un-productive torture. One would make much better gains with some of this stuff thrown in here and there, but with lower rep ranges, heaver weights, and more sets. Bodyweight squats, no matter how much they hurt, can only get you so far in strength and hypertrophy (not very far at all)

I had fun. Eating pizza post w/o