Madman's Quest for Mass

**madman911** · 11-28-2006, 12:17 AM

Introduction

Welcome, to my log!!

Another good title for this log would be “Everything You Ever Wanted to Know About Madman but Were Afraid To Ask!!!”.

As you might have derived from the log’s title, my goal is to add some size. My goal is to add 20 lbs of lean mass, and do it naturally, over the course of 1-2 years. I also plan to stay under 12% body fat the entire time. As most of you probably know, I was a competitor in the Iron Mass Physique Contest (IMPC). Over the 8-month duration of the contest, I made a transformation that earned me a first place finish among an impressive field of contestants in the IMPC novice division. I am already gearing up to compete in the open division of the 2007 IMPC and I will seek out a local live show in which to compete around the same time. To give you an idea of my progress in the past year, here are some comparison shots:

To achieve the physique I brought into the IMPC finals, I was on a cutting diet for eight solid months. In the final three months leading to the IMPC finals, I worked with a man most of you Iron Mass members should already know, WNSO natural pro bodybuilder and contest prep specialist Michael Elias (known around theses parts as EME). Hardcore contest prep training, under Michael’s guidance, proved to be the most difficult and grueling endeavor I’ve yet to experience in my life, but it was also one of the most satisfying.

So now I need to get BIG, so let the bulking begin.

Training

In the process of deciding the lifting routine I wanted to implement for my bulk, I read a lot of articles on the latest systems and many published studies on the hypertrophic response to resistance training. I decided to use a system that is hypertrophy-focused and designed to stimulate hypertrophy in all fiber types, Eric Broser's P/RR/S system. I'll briefly explain a bit about P/RR/S, but you should read this article by Eric if P/RR/S really interests you:

http://forum.bodybuilding.com/showpo...7&postcount=39

If you don't understand all the terms I use in the brief description below, you should also read this article to gain a fundamental understanding of muscle physiology:

http://www.bodybuilding.com/fun/dimaggio7.htm

In P/RR/S, training is divided into three-week long mini-cycles, with each week of the cycle employing a mechanical load and rep range/tempo designed to provide optimal stimulation to a specific fiber-type(s). Over the course of one three week cycle, all fiber types are stimulated to grow. In week one, called the Power Week, heavy weights/low reps and compound movements are employed to annihilate the fast twitch (primarily type IIB) fibers. Power week will also build a lot of strength. In week two, called Rep Range week, every muscle is worked with one compound lift using heavy weight/low reps, one isolation lift using moderate weight/moderate reps, and a final machine or cable lift using light weight and fairly high reps; this approach stimulates the intermediary fibers (type IIA) that are recruited between the slow twitch and IIB fibers. The final week is Shock week; during Shock Week, supersets and drop sets are used to annihilate the very resilient and hard to stimulate slow twitch fibers, as well as the type IIA fibers. The slow twitch fibers are called into action with every lift you do, regardless of the mechanical force exerted, however, because of their resilience they are difficult to induce hypertrophy in when typical rep schemes are used. Shock Week will pre-exhaust the intermediary fibers and use supersets/dropsets to increase the TUT on the slow twitch fibers in order to provide sufficient growth stimulation. After you complete one P/RR/S three-week cycle, you repeat the entire cycle again, attempting to increase intensity by adding more weight (I will attempt to increase my lifts 3-5% after each mini-cycle). After completing three mini-cycles (nine weeks of training), a week is taken off to allow full recovery and the exercises are switched-up to keep things fresh. The P/RR/S system is all about keeping the body guessing. Variety is not only the spice of life, it is also the key to constantly forcing your muscles to adapt and grow. The training system is obviously intense, and I'm looking forward to extra helpings of pain and suffering, as long as I can have bigger muscles for dessert!!!

To stave off fat gain during my bulk, I will employ 2 session of HIIT cardio during the week on off days from lifting. I will switch-up my form of cardio every 9 weeks, at the same time I change-up the exercises in my P/RR/S routine. For HIIT, I like to warm up for two minutes, then my intervals are 1 minute all-out intensity, followed by three minutes mild intensity; I will repeat the 1:3 cycle for 16 minutes, then have a 2-5 minute cool down.

I will also insert mini-cuts into my routine in order to keep fat gain down. After a nine week P/RR/S cycle, I will cut for two weeks. During the cut, my calories will be lowered to maintenance and cardio will be increased to 5 sessions per week. I'm serious about staying lean, but if fat gain is under control, I will forego the mini-cuts, however, I am a man who gains fat VERY easily.... thankfully, I gain muscle easily too.

Nutrition and Supplementation

I will be lean bulking, my calories will come from clean food sources primarily, with one cheat meal allowed per week, and I will be counting my calories. I will be raising my calories gradually until I am gaining weight at a rate of 0.5-1 lbs per week. I gain both muscle and fat very efficiently, so I will be conservative in my approach. If things are going well and I'm staying relatively lean, I will push the envelope and see if gaining 1.5-2 lbs per week is doable. I will also increase my caloric intake and weight gain goals while taking pro-anabolic supplements such as Designer Supplements NHA Stack (I already have this in my hot little hands) and ALRI Jungle Warfare. My macros will be 40-45% protein, 25-30% carbohydrates, and 30-35% fats. My carbohydrate timing will be focused around my training sessions to take full advantage of the post-workout anabolic window.

As far as supplements are concerned, here's what I will be using:

ALRI Venom Special Tactics
Scivation Xtend or Anabolic Innovations Excel
Optimum Nutrition 100% whey
Cytosport Muscle Milk
Men's multivitamin
B vitamin complex
Vitamin E
Vitamin C
Glucosamine + MSM
USP Labs Cissus Rx
Creatine monohydrate
5-HTP
Green tea extract
Magnesium, Calcium, Zinc
Flax oil
Fish oil

I will also by trying out some non-banned anabolic supplements, such as Designer Supplements NHA stack and ALRI Jungle Warfare

Monitoring Progress:
Bodyweight (am, no clothes), weekly
Body fat % (Accumeasure Fat Track II Digital Calipers), bi-weekly
Waist, chest, quad, and upper arm circumference, bi-weekly
Progress pictures, monthly

All of my training sessions, my daily diet, and my measurements will be recorded in this log. Hold onto your hats folks, I plan to make this one hell of a ride.... countdown to IMPC 2007 has already begun, let's get it on!!!!

**romanaz** · 11-28-2006, 12:30 AM

I'll be watching this!

your bodytype is endo/meso right?

**madman911** · 11-28-2006, 12:49 AM

I am pleased with this workout, it felt good to move some heavy-ish weights and I didn't feel weak. I certainly don't feel as strong as I was before my contest prep, but that's to be expected. I am basically testing the waters at this point, trying to gauge just how strong I am without risking injury and I am not lifting as heavy as possible. For deadlifts, I opted to use the plate loaded deadlift machine rather then barbell, because my lower back and one of my knees were giving me some pain at the end of my contest prep. I haven't done regular bent-legged deads in three months, so I felt the machine was safer at this point, I will probably stick with the machine for the first nine-weeks of training. Keep in mind when evaluating my lifts that I weigh less than 150 lbs at this point.

All reps were performed with an explosive concentric and a 4-count eccentric with no pause at top or bottom. I always adhere to strict form.

Back/Biceps

Warm-up sets not logged

Machine deadlift: 270 x4, 290 x6, 310 x6
Bent over bb row: 115 x4, x6, 125 x5
Weighted wide-grip pull-up: BW+10 x4, x5, x6
Close-grip seated row: 120 x6, 130 x6, 140 x6
Barbell curl: 65 x5, x7
EZ bar preacher curl: 60 x7, 70 x4
Standing alternating db hammer curls: 35 x6, 40 x4

I can already feel the DOMS creeping into my back... sweet.

**romanaz** · 11-28-2006, 12:53 AM

nice work. can't wait to see you do some real pulls!

**madman911** · 11-28-2006, 12:57 AM

Quote:

Originally Posted by romanaz

I'll be watching this!

your bodytype is endo/meso right?

Yep, though I find saying endo/meso to be a bit redundant. It is fairly uncommon for an endomorphic person to not have a strong meso component as well. You can find a few overweight people with low amounts of mass who are pure endos, but most overweight guys actually have really good amounts of muscle mass, even if they don't train at all.

**DJSTARER** · 11-28-2006, 01:00 AM

awsome. i was wondering when u'd get back into the anabolic gear (not as in aas, but instead, a hypothetical position)

**madman911** · 11-28-2006, 01:18 AM

Upon waking:

1 serving Muscle Milk + 1.5 cups fat free Hood Calorie Countdown (fake milk)

Intra-workout:

20 g whey + 20 g dextrose

Post-workout:

30 g whey + 20 g dextrose + 20 g Maltodextrin
20 g XTend

Meal one:

One-half multigrain bagel with a dab of jelly
1 whole egg + 6 egg whites, scrambled

Snack one:

One serving whey
7 flax oil caps
7 fisho oil caps

Meal two:

1 chicken breast
1/2 cup of rice
4 oz. of broccoli

Snack two:

One serving whey
1 tablespoon natural peanut butter

Meal three:

5 oz. ground turkey
1/2 cup rice
2 cups of salad + 1 tbsp olive oil and vinegar
4 oz. of broccoli

Snack three:

Reduced fat, low carb peanut butter cheesecake (homemade, I'll post recipe)

Before bed:

3 servings Hood 1% cottage cheese

Total calories: approx. 2200

Macros (p/c/f): 41/26/33

DJohnson · 11-28-2006, 02:00 AM

Wow, low carbs for a bulk. I'm going to try keep my macros around 40/40/20 for bulking, maybe even 50/30/20 (c/p/f).

This sounds exciting. Maybe when I'm done cutting (I think I'm calling it quits December 19th) then I'll start a bulk log too. As far a lifting, I think I've decided to keep with high weight, low reps until it completely doesn't work for me. I like the idea of being a fast twitch muscle fiber monster.

Personally after the research I've dropped taking BCAAs. Really expensive and I think it comes down to a large placebo factor.

BTW, 310x6 is an very excellent deadlift at your current size. How does the machine compare to freeweight?

**madman911** · 11-28-2006, 02:19 AM

For endos, low carb bulking is not a bad idea. I know for me, if I don't keep carbs low, I will pack on fat rapidly. Even with a mild caloric surplus, I will pack on the fat if my carbs are too high. Obviously, I'm not quite at my bulking calories yet, I'm bumping them up weekly... in three weeks I'll be in full on bulk mode and start running the NHA stack at that time.

As far as BCAA, I haven't seen any published research to refute the long-held observation that the BCAA, particularly leucine, are potent activators of the anabolic response to training. If you can point me to the resource that convinced you to drop them, I'd like to give it a read.

The machine is a lot easier then free weight. I actually could have gone quite a bit heavier on the machine. I'm pretty sure I'd top out somewhere in the mid-high 200s right now with the barbell. I do kinda like the feel of the machine though, you can really lean back on the platform and squeeze the living shit out of your traps. My upper back is going to be killing me tomorrow.

No doubt, bulking is hella fun!!! That's why I gotta stay lean... that way I can spend more time bulking and less time cutting. No more 8 month cuts for me!!!

**EME** · 11-28-2006, 02:24 AM

Awesome ... looking forward to this.

And yes... mass building is fun. I think I ate half of our 18 lb turkey myself this weekend.

Tipped the scales at 196 first thing in the morning today.

Good luck with your training bro, I'll be following your log.

- EME

AYung · 11-28-2006, 05:30 AM

Awesome log already madman! I'm going to subscribe right away, don't wan't to miss an update.

Good luck packing on the lean mass!

**powerman2000** · 11-28-2006, 06:49 AM

Great log madman

Psychoholic · 11-28-2006, 07:08 AM

*subscribes*

I look forward to watching this too.

**davtown** · 11-28-2006, 07:14 AM

wooohoooo, more P/RR/S on IronMass... I'll definitely be keeping up with this log, kickass madman!!!

**Ikaika** · 11-28-2006, 08:04 AM

Quote:

Originally Posted by davtown

wooohoooo, more P/RR/S on IronMass... I'll definitely be keeping up with this log, kickass madman!!!

yeah, i keep reading about it and it all makes sense. i may give it a run sometime in the spring but I expect I'm gonna have to go SHSHT next.

Looks good Madman, and again congrats on the progress you made getting ready for the IMPC. Now that you know so much more about your body I expect your progress will really take off. Best of luck.

11-28-2006, 12:17 AM	#1
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Madman's Quest for Mass Introduction Welcome, to my log!! Another good title for this log would be “Everything You Ever Wanted to Know About Madman but Were Afraid To Ask!!!”. As you might have derived from the log’s title, my goal is to add some size. My goal is to add 20 lbs of lean mass, and do it naturally, over the course of 1-2 years. I also plan to stay under 12% body fat the entire time. As most of you probably know, I was a competitor in the Iron Mass Physique Contest (IMPC). Over the 8-month duration of the contest, I made a transformation that earned me a first place finish among an impressive field of contestants in the IMPC novice division. I am already gearing up to compete in the open division of the 2007 IMPC and I will seek out a local live show in which to compete around the same time. To give you an idea of my progress in the past year, here are some comparison shots: To achieve the physique I brought into the IMPC finals, I was on a cutting diet for eight solid months. In the final three months leading to the IMPC finals, I worked with a man most of you Iron Mass members should already know, WNSO natural pro bodybuilder and contest prep specialist Michael Elias (known around theses parts as EME). Hardcore contest prep training, under Michael’s guidance, proved to be the most difficult and grueling endeavor I’ve yet to experience in my life, but it was also one of the most satisfying. So now I need to get BIG, so let the bulking begin. Training In the process of deciding the lifting routine I wanted to implement for my bulk, I read a lot of articles on the latest systems and many published studies on the hypertrophic response to resistance training. I decided to use a system that is hypertrophy-focused and designed to stimulate hypertrophy in all fiber types, Eric Broser's P/RR/S system. I'll briefly explain a bit about P/RR/S, but you should read this article by Eric if P/RR/S really interests you: http://forum.bodybuilding.com/showpo...7&postcount=39 If you don't understand all the terms I use in the brief description below, you should also read this article to gain a fundamental understanding of muscle physiology: http://www.bodybuilding.com/fun/dimaggio7.htm In P/RR/S, training is divided into three-week long mini-cycles, with each week of the cycle employing a mechanical load and rep range/tempo designed to provide optimal stimulation to a specific fiber-type(s). Over the course of one three week cycle, all fiber types are stimulated to grow. In week one, called the Power Week, heavy weights/low reps and compound movements are employed to annihilate the fast twitch (primarily type IIB) fibers. Power week will also build a lot of strength. In week two, called Rep Range week, every muscle is worked with one compound lift using heavy weight/low reps, one isolation lift using moderate weight/moderate reps, and a final machine or cable lift using light weight and fairly high reps; this approach stimulates the intermediary fibers (type IIA) that are recruited between the slow twitch and IIB fibers. The final week is Shock week; during Shock Week, supersets and drop sets are used to annihilate the very resilient and hard to stimulate slow twitch fibers, as well as the type IIA fibers. The slow twitch fibers are called into action with every lift you do, regardless of the mechanical force exerted, however, because of their resilience they are difficult to induce hypertrophy in when typical rep schemes are used. Shock Week will pre-exhaust the intermediary fibers and use supersets/dropsets to increase the TUT on the slow twitch fibers in order to provide sufficient growth stimulation. After you complete one P/RR/S three-week cycle, you repeat the entire cycle again, attempting to increase intensity by adding more weight (I will attempt to increase my lifts 3-5% after each mini-cycle). After completing three mini-cycles (nine weeks of training), a week is taken off to allow full recovery and the exercises are switched-up to keep things fresh. The P/RR/S system is all about keeping the body guessing. Variety is not only the spice of life, it is also the key to constantly forcing your muscles to adapt and grow. The training system is obviously intense, and I'm looking forward to extra helpings of pain and suffering, as long as I can have bigger muscles for dessert!!! To stave off fat gain during my bulk, I will employ 2 session of HIIT cardio during the week on off days from lifting. I will switch-up my form of cardio every 9 weeks, at the same time I change-up the exercises in my P/RR/S routine. For HIIT, I like to warm up for two minutes, then my intervals are 1 minute all-out intensity, followed by three minutes mild intensity; I will repeat the 1:3 cycle for 16 minutes, then have a 2-5 minute cool down. I will also insert mini-cuts into my routine in order to keep fat gain down. After a nine week P/RR/S cycle, I will cut for two weeks. During the cut, my calories will be lowered to maintenance and cardio will be increased to 5 sessions per week. I'm serious about staying lean, but if fat gain is under control, I will forego the mini-cuts, however, I am a man who gains fat VERY easily.... thankfully, I gain muscle easily too. Nutrition and Supplementation I will be lean bulking, my calories will come from clean food sources primarily, with one cheat meal allowed per week, and I will be counting my calories. I will be raising my calories gradually until I am gaining weight at a rate of 0.5-1 lbs per week. I gain both muscle and fat very efficiently, so I will be conservative in my approach. If things are going well and I'm staying relatively lean, I will push the envelope and see if gaining 1.5-2 lbs per week is doable. I will also increase my caloric intake and weight gain goals while taking pro-anabolic supplements such as Designer Supplements NHA Stack (I already have this in my hot little hands) and ALRI Jungle Warfare. My macros will be 40-45% protein, 25-30% carbohydrates, and 30-35% fats. My carbohydrate timing will be focused around my training sessions to take full advantage of the post-workout anabolic window. As far as supplements are concerned, here's what I will be using: ALRI Venom Special Tactics Scivation Xtend or Anabolic Innovations Excel Optimum Nutrition 100% whey Cytosport Muscle Milk Men's multivitamin B vitamin complex Vitamin E Vitamin C Glucosamine + MSM USP Labs Cissus Rx Creatine monohydrate 5-HTP Green tea extract Magnesium, Calcium, Zinc Flax oil Fish oil I will also by trying out some non-banned anabolic supplements, such as Designer Supplements NHA stack and ALRI Jungle Warfare Monitoring Progress: Bodyweight (am, no clothes), weekly Body fat % (Accumeasure Fat Track II Digital Calipers), bi-weekly Waist, chest, quad, and upper arm circumference, bi-weekly Progress pictures, monthly All of my training sessions, my daily diet, and my measurements will be recorded in this log. Hold onto your hats folks, I plan to make this one hell of a ride.... countdown to IMPC 2007 has already begun, let's get it on!!!! __________________ 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.

11-28-2006, 12:49 AM	#3
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	And so it begins, Power Week One I am pleased with this workout, it felt good to move some heavy-ish weights and I didn't feel weak. I certainly don't feel as strong as I was before my contest prep, but that's to be expected. I am basically testing the waters at this point, trying to gauge just how strong I am without risking injury and I am not lifting as heavy as possible. For deadlifts, I opted to use the plate loaded deadlift machine rather then barbell, because my lower back and one of my knees were giving me some pain at the end of my contest prep. I haven't done regular bent-legged deads in three months, so I felt the machine was safer at this point, I will probably stick with the machine for the first nine-weeks of training. Keep in mind when evaluating my lifts that I weigh less than 150 lbs at this point. All reps were performed with an explosive concentric and a 4-count eccentric with no pause at top or bottom. I always adhere to strict form. Back/Biceps Warm-up sets not logged Machine deadlift: 270 x4, 290 x6, 310 x6 Bent over bb row: 115 x4, x6, 125 x5 Weighted wide-grip pull-up: BW+10 x4, x5, x6 Close-grip seated row: 120 x6, 130 x6, 140 x6 Barbell curl: 65 x5, x7 EZ bar preacher curl: 60 x7, 70 x4 Standing alternating db hammer curls: 35 x6, 40 x4 I can already feel the DOMS creeping into my back... sweet. __________________ 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.

11-28-2006, 01:00 AM	#6
DJSTARER eating more folate... Join Date: Oct 2005 Location: State College, PA Posts: 3,979 Recipes: 0 Rep Power: 113	awsome. i was wondering when u'd get back into the anabolic gear (not as in aas, but instead, a hypothetical position) __________________ My philosophies on training: "Extreme training yields extreme results" "Just because you can, does not mean you should" "The best program is the one you are not doing" Penn State Powerlifting-181 lb weightclass PGA Professional of America Current Stats: 474 Squat 601 Deadlift 320 Bench Goals for next training cycle: 500lbs squat and a total over 1400 in competition

11-28-2006, 01:18 AM	#7
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	Nutrition 11/27/2006 Upon waking: 1 serving Muscle Milk + 1.5 cups fat free Hood Calorie Countdown (fake milk) Intra-workout: 20 g whey + 20 g dextrose Post-workout: 30 g whey + 20 g dextrose + 20 g Maltodextrin 20 g XTend Meal one: One-half multigrain bagel with a dab of jelly 1 whole egg + 6 egg whites, scrambled Snack one: One serving whey 7 flax oil caps 7 fisho oil caps Meal two: 1 chicken breast 1/2 cup of rice 4 oz. of broccoli Snack two: One serving whey 1 tablespoon natural peanut butter Meal three: 5 oz. ground turkey 1/2 cup rice 2 cups of salad + 1 tbsp olive oil and vinegar 4 oz. of broccoli Snack three: Reduced fat, low carb peanut butter cheesecake (homemade, I'll post recipe) Before bed: 3 servings Hood 1% cottage cheese Total calories: approx. 2200 Macros (p/c/f): 41/26/33 __________________ 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.

11-28-2006, 02:00 AM	#8
DJohnson IMPC Contestant Join Date: Sep 2005 Location: Alberta, Canada Posts: 964 Recipes: 0 Rep Power: 44	Wow, low carbs for a bulk. I'm going to try keep my macros around 40/40/20 for bulking, maybe even 50/30/20 (c/p/f). This sounds exciting. Maybe when I'm done cutting (I think I'm calling it quits December 19th) then I'll start a bulk log too. As far a lifting, I think I've decided to keep with high weight, low reps until it completely doesn't work for me. I like the idea of being a fast twitch muscle fiber monster. Personally after the research I've dropped taking BCAAs. Really expensive and I think it comes down to a large placebo factor. BTW, 310x6 is an very excellent deadlift at your current size. How does the machine compare to freeweight? __________________ Age: 21 Height: 5'10.5" Mar, 2001: 135lbs @ ~14% Nov, 2004: 245lbs @ ~40% Feb, 2006: 188lbs @ 20.1% - Hydrostatic Tested Dec, 2006: 168lbs @ 5.5% - 7 Point Caliper Tested BULKING FOR A LONG TIME NOW Long Term Goal: Over 200lbs @ 8%

11-28-2006, 02:19 AM	#9
madman911 Metamorphosizing Join Date: Sep 2005 Location: Boston Area Posts: 1,524 Recipes: 0 Rep Power: 60	For endos, low carb bulking is not a bad idea. I know for me, if I don't keep carbs low, I will pack on fat rapidly. Even with a mild caloric surplus, I will pack on the fat if my carbs are too high. Obviously, I'm not quite at my bulking calories yet, I'm bumping them up weekly... in three weeks I'll be in full on bulk mode and start running the NHA stack at that time. As far as BCAA, I haven't seen any published research to refute the long-held observation that the BCAA, particularly leucine, are potent activators of the anabolic response to training. If you can point me to the resource that convinced you to drop them, I'd like to give it a read. The machine is a lot easier then free weight. I actually could have gone quite a bit heavier on the machine. I'm pretty sure I'd top out somewhere in the mid-high 200s right now with the barbell. I do kinda like the feel of the machine though, you can really lean back on the platform and squeeze the living shit out of your traps. My upper back is going to be killing me tomorrow. No doubt, bulking is hella fun!!! That's why I gotta stay lean... that way I can spend more time bulking and less time cutting. No more 8 month cuts for me!!! __________________ 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.

11-28-2006, 02:24 AM	#10
EME Super Moderator Join Date: Mar 2005 Posts: 3,651 Recipes: 0 Rep Power: 55	Awesome ... looking forward to this. And yes... mass building is fun. I think I ate half of our 18 lb turkey myself this weekend. Tipped the scales at 196 first thing in the morning today. Good luck with your training bro, I'll be following your log. - EME __________________ PhysiqueFXonline - Online Nutrition and Training with Michael and Kendra Elias: www.PhysiqueFXonline.com www.MichaelandKendra.com My wife, and IFBB Fitness Pro Kendra Elias' personal site: www.KendraElias.com Proud member of Team ALR: www.ALRIndustries.com

11-28-2006, 05:30 AM	#11
AYung IMPC Contestant Join Date: May 2005 Location: Edmonton, Alberta Canada Posts: 2,279 Recipes: 0 Rep Power: 41	Awesome log already madman! I'm going to subscribe right away, don't wan't to miss an update. Good luck packing on the lean mass! __________________ Clean Bulking Journal http://www.ironmass.com/showthread.php?t=9546 Max Lifts Bench: 155 x 6 Deadlift: 315 x 6 Squat: 245 x 6 1 Rep Max Lifts Bench: 180 - Tested Deadlift: 365 - Tested Squat: 285 - Estimated TOTAL: 831 @ 156lbs Eddie Guerrero (1967-2005, R.I.P.) You'll always be loved and remembered.

11-28-2006, 06:49 AM	#12
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,281 Recipes: 0 Rep Power: 199	Great log madman __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

11-28-2006, 07:08 AM	#13
Psychoholic IronMass Donator Join Date: Oct 2005 Location: Loganville, GA Posts: 560 Recipes: 0 Rep Power: 20	subscribes I look forward to watching this too. __________________ My IMPC Log: http://www.ironmass.com/f37/psychoho...log-13160.html

11-28-2006, 07:14 AM	#14
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,348 Recipes: 0 Rep Power: 128	wooohoooo, more P/RR/S on IronMass... I'll definitely be keeping up with this log, kickass madman!!! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260