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vsvs
08-25-2009, 04:50 AM
Stats
17, 5'10", 190lb, ~17%
Recomposition diet
First year of university--stress level moderately high
Squat 405, Bench 245, Deadlift 535 , total 1185

This routine is fairly short, which leaves time for me to focus on stretching/prehab.
Also good because I like to keep intensity high.
Deloads are every 4th week with 1RM testing.

Preworkout/Prehab
Dynamic stretching/drills
Leg swings x lateral squats
Box Jumps
Soleus stretch (http://endurancesports.com/images/soleus.jpg)
--
Shoulder dislocations
Rotator cuff prehab

EXMGQ Routine
A Hanging Leg Raises
Box Squat 2x4 %
Leg Press 2x5
Goodmornings

B Decline Bench 2x6 %
Wide Bench 2x6
Dips 2x10
(curls go here when i feel like it)

C Reverse Narrow PD 2x6
GHR 1x10-15
Bent rows 2x4
Deads 2x5 alternating lift

(snatch grip deficit / romanian / rack pulls )

Postworkout/GPP
Spinal decompression
Kneeling Hip Flexor Stretch (http://www.exrx.net/Stretches/HipFlexors/KneelingHipFlexor.html)
Pigeon stretch (http://www.fitsugar.com/121200)
Cobra stretch (http://www.weightlossforall.com/stretch-cobra.htm)
Standing Ham stretch (http://www.abc-of-fitness.com/leg-stretch/standing-hamstring-stretch.asp)
Glute stretch (clams)
Lying psoas stretch
--
Foam/ball rolling
Sled pulling routine (http://www.ironaddicts.com/forums/showthread.php?t=4202)

Extras
NOW ADAM multi
NOW Calcium Magnesium / TP ZMA GABA
Creatine & Beta Alanine
TP Fish oil
L-leucine
TP protein powders

Comments welcome

kingkong
08-25-2009, 07:53 AM
Shoulder dislocations?!
jesus that sounds painful.

good luck dude.

U huge mofo

LudiWithKnives
08-25-2009, 04:51 PM
^ not as bad as you think, but helps shoulder mobility alot

Samuel71
08-25-2009, 06:08 PM
Crazy strong lifts for a teen! Hopefully I can hit those numbers within a few years...

vsvs
08-26-2009, 06:07 PM
1B

Decline bench
215x6
225x6
LT: -

Wide Bench
135x6
135x14
LT: -

Dips
BWx10
BWx10
LT: -

Scraped the car and a chunk of wall off when I was bringing in the sled.
I am in for a world of shit, and I haven't even fucking gotten weights
or rope or carabiner for it. Im addicted to Ice Capps now
http://i30.tinypic.com/6t05cw.jpghttp://i32.tinypic.com/259ih6b.jpg
New show-eh helmet

Sinister
08-27-2009, 11:29 AM
I will be watching this one with interest

padge
08-27-2009, 04:28 PM
Subbed :cool:

vsvs
08-28-2009, 08:04 PM
1C

Chin PD
180x6
200x11

Leg Curls
120x10

BOR
185x4
185x6

Rack Pulls
405x5
405x6

I hate rack pulls. Gonna stick with romanians for lockout. I have a cold, I think. Gonna be out in the rain for 2 days straight starting tmr too, great lol.

vsvs
08-31-2009, 03:21 PM
WEIGHT THIS MORNING: 187.6

Got my M2 ytd. Still have a cold. Out of fish oil. Need rest :stoned:

vsvs
09-01-2009, 08:30 PM
2A

Hanging Leg Raises (HLR)
24 reps

Box Squat
315x4
355x3 (fail math, was supposed to be 350)

Leg Press
315x5
315x5

My legs feel like rubber wooot

Samsuperjew
09-01-2009, 09:37 PM
lol, nice box squatting


do you ever get little clicks in your legs during leg raises?

Billsterl
09-01-2009, 10:32 PM
lol man arent u trying to cut some bodyfat

vsvs
09-01-2009, 10:56 PM
lol, nice box squatting
do you ever get little clicks in your legs during leg raises?
no o_O
lol man arent u trying to cut some bodyfat
yea but i try to enjoy life lol. i bought like 48 cans of coke. i fucking love coke. and i fucking love chips. gonna go and buy some tortilla chips + salsa soon wooot!
heres my intake for today, all good except for fat low & carbs too high. i had steak, 2 cokes, takeout, and some chips.
2,148
57.8
151.5
251.9
next week is frosh though so gonna be drinking, eating crap.....might get ugly lol.

vsvs
09-02-2009, 06:14 PM
2B

Decline Bench
shit warmup
215x6
230x3
LT: 225x6

Wide Bench
155x6
155x6
LT: 135x14

Dips
2x10 BW
LT: Same

Just woke up at 3pm, went at 5pm zzz, and then had like 20minutes to workout cuz I was in a rush.
Didn't warmup or anything

Weilder
09-02-2009, 06:39 PM
Ive been rushed like that before :vollkommenauf:

I always do a warmup though, even if I got 20 min il ditch everything else and just do 1 big exercise like bench... Quality > Quantity

Nice work

ThomasH
09-03-2009, 02:41 PM
nice squats how do you get your m2? do you need a m1 first or just your g1?

vsvs
09-04-2009, 09:50 PM
u get ur m1, wait 60 days before u can get ur m2. i did a safety course which got me the m2. costs around 400$, takes 2 days, if u pass the test at the end u get ur m2.

2C

Chin PDs
200x6
200x10
LT: weaker

GHR
BWx12

BOR
190x4
190x7
LT: 185x6

Conventional Deads
430x2 wtf...
LT: 455x4

http://www.youtube.com/watch?v=xOLF5nUIqPM
Workout at Tait gym, shit felt weird. The bar is like 50 or 55lbs...or like 500lbs..goddamn.

Billsterl
09-04-2009, 11:16 PM
lol you keep complaining your bench doesnt go up... lies


and where's Tait gym? and you only wear a belt when maxing out?, maybe you felt weak coz you didnt have your belt

LudiWithKnives
09-04-2009, 11:56 PM
"fuck thats heavy" XD haahah

ThomasH
09-05-2009, 07:10 PM
You had an off day and still hit prs on pds and rows nice job! thanks for explaining that m1 m2 stuff lol

seanuz
09-05-2009, 07:37 PM
awesome this was my workout routine before swim season started. cant wait to switch back

DOA
09-07-2009, 09:59 PM
yo go to york univeristy?

vsvs
09-07-2009, 11:54 PM
WEIGHT THIS MORNING: 188.6
I think i may have started with too high numbers on this routine. But ill push through it and see where i end up..
You had an off day and still hit prs on pds and rows nice job! thanks for explaining that m1 m2 stuff lol
np lol. are u planning to go for a bike/license?
awesome this was my workout routine before swim season started. cant wait to switch back
its sucking so far cuz im sick alot of the time now lol but well see a few weeks later
yo go to york univeristy?
yep

DOA
09-08-2009, 12:13 AM
what is youmajor, what college are you apart of and how is the tait mackenzie centre i took a quick glance but was't able to see all of the equipment there im going for history andam in founders college, i am planning on switching to kinisiology next year.

vsvs
09-10-2009, 05:47 PM
WEIGHT TODAY: 186.8

kine.
im leaving next year though

ThomasH
09-11-2009, 09:26 PM
idk I might go for my license... right now I'm getting buried by football and school.

vsvs
09-13-2009, 12:56 AM
Went to Wasaga today, ate a pulled pork sandwich, chili fries (huge), and some DQ crap. All this shit started with me buying that crate of soda...and probly somewhat cuz I dont have fish oil ATM.

I'm getting mad reading my own log cuz of the lack of workouts.
http://i42.photobucket.com/albums/e320/eckstasy/was4.jpghttp://i42.photobucket.com/albums/e320/eckstasy/was3.jpg
http://i42.photobucket.com/albums/e320/eckstasy/was2.jpghttp://i42.photobucket.com/albums/e320/eckstasy/was1.jpg

kingkong
09-13-2009, 06:21 AM
looks rad, and food sounds pretty mad. whats a pull porked sandwiche? never heard of it here in aussie

KGM
09-13-2009, 09:48 AM
nice sand genitals bro. lol
wasaga is nice and all but jeeez I hate the 'cottage drive' way too much to make it worth it for me.

kingkong, pulled pork is fuckin YUM!!! basically slow roasted pork shredded with a fork and served on bread. although if it came from Dairy Queen vsvs was half steppin:D

PokLim
09-13-2009, 12:23 PM
wtf...strong fcking shark...or dolphin.. awesome shit!

Billsterl
09-13-2009, 12:38 PM
lol did u make those sand castles

kingkong
09-13-2009, 04:42 PM
kingkong, pulled pork is fuckin YUM!!! basically slow roasted pork shredded with a fork and served on bread. although if it came from Dairy Queen vsvs was half steppin:D

dam that sounds good. nothing better than roasted pork

vsvs
09-14-2009, 03:32 PM
-
lol yeah the bus ride there sucked. imo canada isnt very scenic compared to china. the food wasnt from DQ lol it was good
-
our college made the pen0r, other colleges made the dolphin and the vag.

1A
~Box Squat
315x4
350x4
LT: 355x3

~HLR
23 reps
LT: 24 reps

~Leg press
325x5
325x11
LT: 315x5

I was told the barbells here weigh 50lbs or 55lbs, but I'm going to count it all as 45. I'm still sneezing and shit but time off from gym sucks...

PokLim
09-14-2009, 05:33 PM
dude ive been sneezing like a motherfkcer too...

Nice squats. :

vsvs
09-14-2009, 06:11 PM
Thanks. I should note the form was way better than last time.

Samsuperjew
09-14-2009, 09:48 PM
what are hlr?

Billsterl
09-15-2009, 06:47 PM
beast squats, shit mang everyone's getting so strong, im getting left behind :(

ThomasH
09-15-2009, 07:38 PM
Nice squats!

DOA
09-15-2009, 07:40 PM
vsvs i would like to know where the calf raise machine is because i know you work out, at york and i could not find it if you can respond that would be great, also when do you work out because i saw a guy that looked like you from your youtube videos but he was not as big let me know

vsvs
09-15-2009, 09:41 PM
@sam Hanging leg raises like i mentioned in 1st post
@bill/thom thanks. yes, be jealous. :D
@x there isnt one probably. just do it with a barbell on ur back in the squat rack and some plates on the ground
i workout M-W-F around 12pm, give or take 1 hr. and i dont look big at all, but ill probly be the chinese dude moving 300 on squat and 400s on deads

LudiWithKnives
09-15-2009, 10:21 PM
^ and thats not considered big? youre outlifting 90% of the gym and its not like we re at ymca anymore

@xfactor theres a seated calf raise by the olympic platform, tbar

vsvs
09-16-2009, 02:33 PM
1B
~Wide Bench
165x6
165x10
LT: 155x5 x2

~Incline Bench
125x6
155x8
LT: --

~Dips
BWx12
BWx15
LT: BWx10 x2

Yeah. Bench. Whatever.

Billsterl
09-16-2009, 02:44 PM
take your bench seriously, and eat your vegetables!

vsvs
09-16-2009, 05:47 PM
yeah but i feel about benching the way i feel about curls and calf raises..

kingkong
09-16-2009, 08:40 PM
yeah but i feel about benching the way i feel about curls and calf raises..

calf raises are wicked.

vsvs
09-19-2009, 05:12 PM
WEIGHT TODAY: 186.0
lol calf raises.

DOA
09-21-2009, 01:43 PM
wat time did you workout out at the gym today im pretty sure i saw you today

vsvs
09-21-2009, 04:29 PM
0C

Deadlift
415x1
475x1
500x1
525x1
545x0 http://www.youtube.com/watch?v=3fBCp7_U010
LT: 535x1

So my max didn't miraculously go up like I hope it would have. Eh...it's been like what 2 weeks being sick ?

PokLim
09-21-2009, 05:53 PM
You'll get it next time brah. 545 will shoot up. No worries you asian beast.

Billsterl
09-21-2009, 06:33 PM
o you think if u went without the 325, you may have gotten it

vsvs
09-21-2009, 07:38 PM
@bill possibly. ive always done the poliquin warmup method though. maybe will try something else next time. sticking point is still there lol

anyways this spot on my hands been like wtf for 2 months now. always goes black and swells after deadlifting. :S

DOA
09-21-2009, 10:24 PM
hey vsvs how do you box squat at the uni gym, also i was told their are other gyms in taiat, are there?

LudiWithKnives
09-22-2009, 01:31 AM
tony you have a hand tumour LOL...

DOA
09-23-2009, 01:35 PM
yo man i def saw you today, do you remember seeing a guy wearing a blue hat and blue shirt with jeans fiddling with an ipod, u were wearing green right?

vsvs
09-23-2009, 08:27 PM
2B
~Wide Bench
175x6
175x8
LT: 165x6,x10

~Incline Bench
135x6
155x4
LT: 125x6,155x8

~Dips
+25x10
+25x12
LT: BWx12,x15

Yeah you already know what I look like lmao. Just come say Hi VSVS you pusscake :scratchhe. I don't even look at people. Incline benching SUCKS. Might have to do something about that.
EDIT: And my names Tony lol. I have a 2hr lunch 11:30-1:30. So usually I eat at 11:15 and go lift around 12:30.

Billsterl
09-23-2009, 08:30 PM
we both had pretty doodoo days on bench today

PokLim
09-23-2009, 08:34 PM
keep with it and you'll push through brah.

vsvs
09-25-2009, 07:06 PM
2A
~Box Squat
320x4
355x2
LT: 350x4
what the hell.

~HLR
25 reps

~Leg Press
335x5
335x20 PR
LT: 325x11

Billsterl
09-25-2009, 07:10 PM
hows university so far


lolz if it's too stressfull do 2 days a week with me!

ThomasH
09-25-2009, 07:46 PM
nice lifting, hows kenis at york going? I might be there next year

vsvs
09-25-2009, 08:00 PM
Form was pretty good id say? idk what happened after 2nd rep...
Oh wow squats are pissing me off...they haven't really gone up since june zzz. Last week was alright but still...
If ur implying im under stress, LOL, i havent done any work yet and skip about half my lectures...

maybe ive plateaued? :S
http://www.youtube.com/watch?v=1JG5dsBnivs

@thom idk what to make of it but if ur doing BSc u have to take a LOT of shit in 1st year, including biology and calculus.
im leaving next year to do firefighting at seneca so as long as i get the credits, w/e.

vsvs
09-27-2009, 04:48 PM
http://i33.tinypic.com/oiglq8.jpg

Heres a low cal day on a low cal diet.

Billsterl
09-27-2009, 05:29 PM
holy shit man, thats really low.....


dun worry man, your gains are probably slowing down, noob linear gains are gone

vsvs
09-29-2009, 03:33 PM
1C
~Rack Pulls
455x5
455x4 PR
LT: 405x6

~Chin PD
195x6
195x8

~Rows
195x4
195x6

~GHR
BWx15
LT: BWx12

Quads are raped.

PokLim
09-29-2009, 06:12 PM
quads raped from rack pulls? que?

Billsterl
09-29-2009, 08:22 PM
woah your rack pulls are like lower than your deads,


very nice pr, i jealous

vsvs
09-30-2009, 04:19 PM
Thanks. Im walking around with a broom up my ass now from the pulls. It's just sore, but still I think I need to start filming everything.

vsvs
10-01-2009, 08:35 PM
3B
~Dips
+35x10
+35x15 PR http://www.youtube.com/watch?v=HrJ3u8twBf8
LT: +25x12

~Wide Bench
185x3
185x2
LT: 175x8

Vanity lifts
Biceps
Triceps

The only thing im angry about right now is some dumb bitch cutting me off in traffic, then watching her swerve back into the lane without looking and almost hitting a truck. Im supposed to ride a motorcycle with these crazy motherfucks on the road? As long as dips are going up, whatever. Hate benching, seriously.
Does nobody know how to hold a motherfucking camera though?

EDIT: oh right I rushed through it. No rest btwn dips and bench. I parked illegally. _|_

LudiWithKnives
10-01-2009, 09:28 PM
strong guy filming you sideways brah.. LOL and whend you go today?

Weilder
10-01-2009, 09:36 PM
dam strong dips man... I cant even do double digit reps with my BW lol

kingkong
10-01-2009, 10:56 PM
dips are awesome fun
15 reps is insane man

vsvs
10-02-2009, 11:23 PM
Thanks broskis

3A
~Goodmornings
175x10
175x10

~Box Squat
205x6
225x12 http://www.youtube.com/watch?v=AujHRJZUimM

~Leg Press
345x5
345x23 PR
LT: 335x20

I did low-bar this time. Back was still tired from Monday's rack pulls so couldn't go as many reps as I wanted. Form is there though I think.
Awesome day overall

GetBigyo
10-02-2009, 11:26 PM
strong squatting man!

ThomasH
10-03-2009, 12:22 AM
Nice lifting! Why the change in schools? If I need calc I can't do bcs :(. I dont think kinesiology is right for me.

PokLim
10-03-2009, 05:37 AM
Anything over 10 reps on squats is awesome to me...:p

SquatSoldier
10-03-2009, 06:33 PM
sup tony?

Billsterl
10-04-2009, 05:26 PM
next week is heavy time for low bar

vsvs
10-06-2009, 04:20 PM
2C
~Deadlift
465x3 http://www.youtube.com/watch?v=Xo3d_2Rum1M
465x2

~Rows
205x4
205x8 PR
LT: 195x6

~SLDL
315x8
315x10

-Upper back not tight enough for heavy deads
-Didn't do pulldowns
-Did some light SLDLs...haven't done them in a while...I thought my hams were lacking

They complained about dropping the weight on deads cuz it made the lights downstairs flicker...

DOA
10-06-2009, 07:04 PM
lol the light flickering part is funny man, but when your pullin wieghts like you are noise is bound to happen

vsvs
10-06-2009, 07:55 PM
haha yea i was singing this song around the gym after that..

http://www.youtube.com/watch?v=mEccxPPwXmI

DOA
10-06-2009, 08:01 PM
by the way the kid deadlifting next to you is a big homo

vsvs
10-06-2009, 08:26 PM
haha how come

i dont think they care about noise, the girl said downstairs called about the lights flickering

DOA
10-06-2009, 08:53 PM
because- #1 everytime he asks how many sets i have left on the squat rack i tell him sorry i just started even though i didnt and im really just early in my warmups and he fuckin rolls his eyes.

Also its bullshit about the lights flickering because their is this other guy who deadlifts 4 plates on each side with a 35 and he slams the fuckin barbell down, and when he is on his last set he drops it so im sure that would make the lights flicker as well and i have never seen someone confront him about it.

vsvs
10-06-2009, 11:36 PM
jus givem one of these
http://i33.tinypic.com/9zx8hf.gif

Crispy90
10-07-2009, 01:46 AM
vsvs, how come so much take out food in your diet? Do you live on res at school or something?

vsvs
10-07-2009, 02:02 AM
i dont see any pics, but yeah. i live at home. i cant cook.

DOA
10-07-2009, 08:05 PM
omg that picture made me laugh so hard during my lecture this morning

DOA
10-08-2009, 10:41 AM
Hey will tait be open during the reading week, because it is way better than my old gym and i just dont wanna go back.

LudiWithKnives
10-08-2009, 08:21 PM
Yeah the school is open on reading week, including Tait.

What times/days are you going? Maybe finally we can meet up lol since no classes in the way.

KGM
10-12-2009, 04:32 PM
Happy Thanksgiving Tony.

vsvs
10-12-2009, 09:53 PM
im training with wesley again so i will not be logging it here, too lazy. im cutting.
will post up results once in a while in testimonials. took some before photos and waiting for the 'after' ones. 18th was fun. but no more alcohol until new years.

:spin:

Billsterl
10-12-2009, 10:28 PM
just post up the first lift of the day!@!

good luck man lol, did u hire IA again for dieting?