03-22-09 08:10 PM - Post#537764    

jesseisrael
Thanks man and yeah this forum is something else.
The atmosphere here is amazing thanks to very mature people with great humour. I feel so darn lucky I found this place.


Displacedtexan
Oh yeah, no doubt!

IronOnline = best

03-22-09 08:17 PM - Post#537767    

i missed ur workouts man good going

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

03-22-09 08:24 PM - Post#537771    

• amr Said:

lol, I was going crazy for those 4 days.

I don't know what got into me but since I started this Vince Gironda "madness" I just cant get enough.

IronOnline = best

03-22-09 08:48 PM - Post#537777    

Gunvald:

Try to "bridle" your enthusiasm a bit and spread it out. You're in this for the long run, so pace yourself. If the lactic acid is starting to annoy you...well, that means you're right where you should be. On those bodyparts where you can, massage them between sets, rubbing the muscle with firm strokes TOWARD the heart. Helps...especially with the muscles furthest from the heart, like the calves.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

03-22-09 09:51 PM - Post#537795    

• Wicked Willie Said:

Hard thing to do, I don't know how to do it. I'm more into this now then I was 2 or 3 weeks ago. I usually start doing mental preparations 1 day before the workout. Is it negative to do this and if it is, why? Will this kill my enthusiasm in the long run? Will my mind get fed up with this?

Lactic acid, I feel it every time, very strong.
But today my body felt slow and I felt no energy or adrenaline rush like I use to. I think this is because I haven't exercised for 4 days. I'm sure I will feel like a hulk tomorrow :) It has gone couple of hours since I exercised and I already feel very very energetic. That hangover feeling is gone.

I think that forearms, chest, calves and biceps could use some massage. Maybe even triceps. Ill try that next time and see what happens. Thanks for the tip.

IronOnline = best

03-22-09 10:52 PM - Post#537802    

Mental prep too soon before the workout can wear you out. Vince used to call this "endocrine tension." Mental preparation and visualization needn't be done more than twenty minutes before the workout.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

03-23-09 09:19 AM - Post#537849    

In that case I will do my best and "bridle" my enthusiasm. But even If I don't think about the next workout it automatically pops in my head.

So far I feel it has helped me to prepare mentally so much. But within time I could worn out which I really don't want to happen. I need to learn how to control my mind. (easier said then done)

I believe I can do it though, with some hard practice.

IronOnline = best

Gunvalds log: Vince Gironda style all the way
03-23-09 05:20 PM - Post#538030    

I felt like a hulk today. Energy levels 10/10. My arms are still trembling because this was the hardest workout I have ever done in my life. I have dropped the "assistance weight" on chins with 25lbs. Increased the rest time to 30 sec btw sets (on chins).

The reason I dropped so much weight on chins is because my bw is 23lbs less then it was 1 month ago. So basically I'm pulling up the same weight as I did 1 month ago.


20 sets - 20:15 min (weight drop on chins, new "beginning" time is 20:15 min)
30 min cardio

Chins (chins machine)
bw + 175lbs assistance - 20 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
( 25lbs drop here and I started today with 30 sec RI. Had 2 more on last set so I will go for 28 sec next time. )

Cable Rows v-bar
65x20 - 90x12 - 90x12 - 90x12 - 90x12
( 15 sec RI and 4 sets felt like 1 long set, the guy on chins machine was looking at me and wondering wth I was doing. Staying on 15 sec for 2 more sessions just to be sure I can handle this weight and 15 sec RI. Then its time to up the weight. )

DB curls
11x20 - 17.5x12 - 17.5x12 - 17.5x12 - 17.5x12
( 25 sec RI felt easier this time, I'm ready for 23 sec)

BB Wrist Curls
28x20 - 40x12 - 40x12 - 40x12 - 40x9 (F A I L)
( Well, I failed on last set. My forearms said "lights out" and that was it. I don't know if I messed up my RI time here because they should have handled 12 reps on last set)

Intake:
2200cal
120gr fat
230gr protein
40gr carbs

Too much fat?
Thats only on "low carb days" like this one.

IronOnline = best

03-23-09 05:25 PM - Post#538034    

i think the fat intake is good

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

03-23-09 05:33 PM - Post#538038    

• amr Said:

I hope so. It's from eggs, meat and a special "meat and vegetables" sallad that I made today. So no trash food here.

IronOnline = best

03-23-09 06:55 PM - Post#538060    

good sources , that should help u lose more fat.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

03-23-09 07:44 PM - Post#538079    

Good work, Gunvald.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Gunvalds log: Vince Gironda style all the way
03-23-09 08:49 PM - Post#538112    

He He yes forearms do have a habit quiting all at once. Calves for me is another one that does the same thing. My advice is like WW don't think too much. Remember every day is differen't. Never expect the same results.

It don't matter

03-23-09 11:17 PM - Post#538139    

• Wicked Willie Said:

Thanks Bill :)

• cajinjohn Said:

Its something strange about forearms and calves. They lose power too fast, I wonder why that is?
On the other hand, back is the muscle that I have really hard time to exhaust. It seems like there is always some extra back-up power there.

Never expect the same results?
Hmm, I don't, I always expect better and better results.

IronOnline = best

03-24-09 12:43 AM - Post#538144    

Awesome progress Gunvald, can't wait to see the pictures. Do you plan on switching to 6x6 or 8x8 eventually?

My Training Log

03-24-09 09:18 AM - Post#538184    

• BCPowder Said:

Thanks :)

Yes I plan to switch to 6x6 and then 8x8.
The reason I'm still on 4x12 is because it still gives me progress and it's extremely fun. I feel that I could go on with 4x12 for months but I'm aware that my body needs variation so I will probably switch to 6x6 in couple of weeks. This is my 4th week doing 4x12.

IronOnline = best

03-24-09 09:30 AM - Post#538187    

Gunvald:

When you switch to the 6x6 (which was Vince's preferred "maintenance" scheme) here's the new information on performance:

Initially, you'll want to start with the same weight that you're using for 4x12...until you get a feel for the new pacing. (Adjust the weight after 3-4 workouts) You will start with no more than 30 seconds rest between sets and like before, will attempt to cut 2-3 seconds off each workout until you hit 15 seconds. Then you will maintain 15 seconds until you can EASILY get more than 6 reps on your last set. The lower reps allow more weight to be used and the higher sets ensure a good pump.

I would not consider using 8x8 unless it is limited to a problem bodypart. A full workout constructed with 8x8 is exhausting and you have to carefully build up your conditioning in order to be able to benefit from it.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Gunvalds log: Vince Gironda style all the way
03-24-09 02:06 PM - Post#538323    

• Wicked Willie Said:

Thank you for the information Bill.
I'm so happy you are still helping me out :)

Btw, this Vince Gironda training has given me such stamina / endurance. I was shoveling snow outside my building today, took me 30 mins. I didn't stop at all and it felt easy. 2 feet of snow all over the place.

I did the same thing 2 months ago and I died after 15-20 mins. My arms and back just died. I can't believe how fast and how much this 5 weeks training has helped me so far.

I just hope shoveling today will not affect my performance later tonight.

IronOnline = best

03-24-09 04:23 PM - Post#538374    

Think of it as pre-warm up and light cardio. You'll recover fine before tonight as long as you have a couple of hours before training. My driveway is 100 feet by over 20 feet wide, shoveled many a times before and after training... I bought a snowblower though. Gets dark early and my schedule has changed...

aka SAVAGE/JDIDAN/Dan the Protein Man You can't choose your parents however you can choose your lifestyle Earn your supplements The most important stack you can do are big plates.- Sweatn

03-24-09 07:39 PM - Post#538430    

Yes I definitely lost some power from todays cardio which was 30 min snow shovelling. It was noticeable when I was doing my workout later on.
Good workout anyway, but energy level was 7/10. Lesson learned: no more snow shovelling for whole building! I did 3 times more work then I should have. *slaps myself*

15 set - 22:30 min (15 sec cut)
Cardio: 30 min of snow shovelling

Front squat
45x20 - 65x12 - 65x12 - 65x12 - 65x12
( 48 sec RI like last time, ready for 45 )

Seated leg curl
50x20 - 70x12 - 70x12 - 70x12 - 70x12
( 48 sec RI, def ready for 45 sec )

Standing calf raise (smith machine)
20x45 - 12x65 - 12x65 - 12x65 - 12x65
( 45 sec RI, going for 43)

Intake:
2300cal
110gr fat
210gr protein
115gr carbs

IronOnline = best

Gunvalds log: Vince Gironda style all the way
03-24-09 07:46 PM - Post#538433    

• Manor Said:

100 x 20 feet!
Holy! I don't think I could handle that.
I did maybe 40x12 and there was 2 ft snow.

I wish I had a big shovel. The one I had was so small :/

IronOnline = best

Re: Gunvalds log: Vince Gironda style all the way
03-25-09 08:08 PM - Post#538829    

20 sec cut today, some progression achieved, Gunvald very happy :) I love workouts like this one, the pain was totally crazy but I could handle it with joy. It seems that sometimes my body does not like lactic acid at all but often it can handle loads of it and I enjoy it.


15 sets - 12:00 min (20 sec cut)
20min cardio

Neckpress
65x20 - 100x12 - 100x12 - 100x12 - 100x12
( 21 sec RI, and I may be ready for 19, ill go for it )

BB press (behind neck)
30x20 - 45x12 - 45x12 - 45x12 - 45x12
( 21 sec RI, still not ready for 19 sec - damn..!)

Triceps pressdown
30x20 - 45x12 - 45x12 - 45x12 - 45x12
( 16 sec RI, 15 next)


Intake:
2000cal
90gr fat
220gr protein
75gr carbs

IronOnline = best

03-26-09 12:34 AM - Post#538905    

u gotta couple of more workouts before adding weight that's great man :D

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Gunvalds log: Vince Gironda style all the way
03-26-09 09:18 AM - Post#538944    

• amr Said:

Yeah tbh it feels exciting! I'm down to 15 sec on cable rows and triceps pressdown. Ima have a problem when increasing weight on cable rows. Doing 90 lbs now and the next step is +10 kg or 22 lbs. Damn machine is old and has only 12 plates, 10kg each.

So the thing is if I rest 15 sec now and row 90 lbs for 12 reps am I gonna be able to row 110 lbs for 12 reps and 30 sec RI. Hmm, +15 sec "extra" rest but +22 lbs weight increase. Won't work, gonna need more rest to begin with. Maybe 40-45 sec.

Damn basement gym :/

IronOnline = best

03-26-09 09:59 AM - Post#538952    

Gunvald:

Is the cable row machine weight stack "pin selectorized?" That is to say...do you use a pin to stick in the weight stack to select your weight? If so...procure a longer bolt, steel rod or pin that is the same diameter. Then, use that to select your weight...and hang a barbell plate from it, if possible. This will allow you to create smaller weight increases.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

03-26-09 10:06 AM - Post#538955    

Or add a small DB on the stack if there is room.

aka SAVAGE/JDIDAN/Dan the Protein Man You can't choose your parents however you can choose your lifestyle Earn your supplements The most important stack you can do are big plates.- Sweatn

03-26-09 11:41 AM - Post#538984    

• Wicked Willie Said:

Great idea! And yes the pin is used to select weight. The pin is so short though but I already have a solution. Ill just take the long pin from chins machine and use it for couple of minutes. I wonder how the gym owner would react when seeing that, lol !

Hmm or maybe I should just talk to gym owner about it. After all he is a great guy and we have a great contact. Maybe I could convince him to buy a "longer pin". Ill see what I can do about it today.

• Manor Said:

Unfortunately there is no room for a DB. The construction of the machine is weird. Gotta be 30 years old.

IronOnline = best

03-26-09 07:50 PM - Post#539115    

20 sets - 20:00 min (15 sec cut)
20 min cardio

Chins (chins machine)
bw + 175lbs assistance - 20 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
bw + 150lbs assistance - 12 reps
( 28 sec RI, not ready for 26. The pain was enjoyable, had to do 3-4 sec rest on last set rep 9. Lactic acid was too strong today. )

Cable Rows v-bar
65x20 - 90x12 - 90x12 - 90x12 - 90x12
( 15 sec RI and I had 4-5 left on last set, could have done couple of burns but forearms felt pretty wasted )

DB curls
11x20 - 17.5x12 - 17.5x12 - 17.5x12 - 17.5x12
( 23 sec RI and it felt like electricity + cold going through my biceps on last 2 sets. I have never felt this kind of pain/feeling. Not ready for 21, argh! )

BB Wrist Curls
28x20 - 40x12 - 40x12 - 40x12 - 40x9 (F A I L)
( Fail again on last set rep 9! My forearms felt like wood and when I was done I couldn't hold them straight lol! The pump I got today in them is just crazy, next time I gotta measure them and see how much bigger they get. I would say at least 3/4")

Intake:
2200cal
95gr fat
240gr protein
45gr carbs

IronOnline = best

03-27-09 08:35 AM - Post#539214    

I notice you're dropping the weight on the chin assists. You've been wanting to do that, yes? Nice work!

“I mean, they say you die twice. One time when you stop breathing and a second time, a bit later on, when somebody says your name for the last time.” Banksy

Gunvalds log: Vince Gironda style all the way
03-27-09 09:17 PM - Post#539415    

"EGO"

I have been working on my EGO a lot since I started this wonderful Vince Gironda training. But today I noticed that "some" of my old EGO is still there hiding.

I was doing my squatting today when a short and 30 lbs lighter guy came in the gym and started to squat just next to me. He warmed up and started his working sets on 150lbs, then he increased the weight to 200lbs! I was squatting next to him and on a very embarrassing weight which was 65lbs. I felt so weak and...

When I was done I observed him for couple of seconds and what I saw made me smile inside myself. The guy was squatting with 200lbs but he only did 1/3 of the movement. He was baby squatting! That made me proud and smashed the bad feeling I felt about the low weight. I felt proud because I was doing full movement (atg style), non-lockout and the muscle contact was at max.

I guess it takes a lot longer for EGO to totally disappear. Ah, what was I expecting, can't happen in 5 weeks. At least I'm happy that 1/2 of my EGO is gone. Will work on this harder but I gotta give it some time. I'm expecting too much too fast.

15 set - 22:05 min (25 sec cut)
Cardio: 20 min

Front squat
45x20 - 65x12 - 65x12 - 65x12 - 65x12
( 45 sec RI, going for 43 )

Seated leg curl
50x20 - 70x12 - 70x12 - 70x12 - 70x12
( 45 sec RI, rdy for 43 )

Standing calf raise (smith machine)
20x45 - 12x65 - 12x65 - 12x65 - 12x65
( Had 5-6 more on last set, dropping down to 40 sec. )

Intake:
2300cal
105gr fat
225gr protein
110gr carbs

IronOnline = best

03-27-09 09:33 PM - Post#539418    

• Displacedtexan Said:

Thanks! Yeah and it felt so damn good.
Chins is the exercise that I want to improve fastest in.

150 lbs of weight assistance is just sad.

Cant wait for the day when I will be able to do couple of chins with my body weight. Ima celebrate that day.

IronOnline = best

03-28-09 10:23 AM - Post#539514    

tbh the EGO won't go away , i get it sometimes

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Gunvalds log: Vince Gironda style all the way
03-29-09 09:01 PM - Post#539885    

Loved todays workout. It was one of those workouts where you feel that nothing can stop you. The lactic acid was just too much but I could handle it with joy. I wish every workout was like this one.


15 sets ~ 11 min (+20min cardio)
Progress: neckpress and triceps pressdown.


Neckpress
65x20 - 100x12,12,12,12
( 19 sec RI, I was ready for 19 but thats it, almost failed on last set. Staying on 19. )

BB press (behind neck)
30x20 - 45x12,12,12,12
( Been on 21 sec RI for 2 workouts , and today I noticed some strength improvement. Time to hit 19 sec here.)

Triceps pressdown
30x20 - 45x12,12,12,12
( Finally down to 15, had 2-3 more on last set. 2 more workouts and its time to increase the weight and rest time. )


Todays intake:
2000cal
110gr fat
200gr protein
35gr carbs

I'm proud of yesterdays intake. 2600 cal on a cheat day is imo very good. I just wish the next one could be this low.

IronOnline = best

03-29-09 09:12 PM - Post#539889    

• amr Said:

Well I think I have chased away at least 1/2 of my EGO. The rest of it is gonna take some time to get rid off. As long as I don't let that EGO control what I do in the gym I'm happy.

I have Vince Gironda and people in here to thank for such a fast progress on my EGO and changing of my lifestyle (training + nutrition). It's amazing how fast things change when you get the right help.

IronOnline = best

03-29-09 09:27 PM - Post#539893    

Looking good my man!!

What we've got here is... failure to communicate. Some men you just can't reach.

03-30-09 09:48 AM - Post#539958    

• Gunvald Said:

You're welcome. However, a teacher is only worthwhile with a good student. Don't discount your efforts in staying with the program.

Many times, students will say that "such and such a program and instructor is worthless, it/they didn't work." Upon closer examination, it is found that the student didn't follow instructions or only half-heartedly followed them...thus, the lack of results.

I'm sure that's one of the reasons Vince could be so terse...he was tired of people asking for advice and then not following it when given.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Gunvalds log: Vince Gironda style all the way
03-30-09 02:01 PM - Post#540047    

• sweatn Said:

Thanks Kris.
Trying to do my best and it works good so far :)



Bill: (so sorry for the long post but it here it goes)
Following exact instructions can be hard.
I think thats because many of us get comfortable with what we do in the gym and don't wanna change the routine.

I for example got used to high volume and low reps with long RI btw sets. So when I came here and you recommended me 3x12 and 4x12 I had so hard time accepting that. And even when I started I have to admit that I didnt in any way think that, that amount of work will be enough. I was laughing inside myself and thinking there is no way I would get any results of this.

I wanted to jump on 8x8 directly and actually do 16 sets x 8 reps because I thought 8x8 wouldn't be enough. Now, 6 weeks later I wonder if I was crazy to think that I could manage 16 sets of 8 reps with Vince Gironda style! Not even 8x8 is what I could have handled then or now and its gonna take many months before I can even give 8x8 a thought.

So by accepting and following instructions exactly I have discovered a new world of body building. But it was so hard the first 2-3 weeks, because somehow you still think that you know better or that this and that makes no sense so why bother do it.

There is one thing I haven't maybe followed exactly and that was doing burns more often. I don't regret it because I think my body needs to get used to this totally new way of workout and the great amounts of lactic acid. I already feel after 6 weeks that I can handle lactic acid and pain better and better. Somehow you get used to it more and more. I will however throw in more burns when I start on 6x6 because of the much lower reps routine.

Maybe I should put it like this: Damn I'm weak I couldn't handle doing burns more often because 12 reps and 15-30 sec RI is already too tough so adding burns would kill me. Can't handle burns on 12 reps routine so ill wait for 6x6 routine because of the lower reps. Yes I'm not as hardcore as I thought I would be.

Bill I gotta ask you. This is my 5th week on 4x12.
Feels great and I feel that I could ride this routine for 10 more weeks or even more. But I would like to understand when "the change" of routine is needed? You told me to exhaust the current routine to max, but what if I get results even after 10-12 weeks of same routine and it still feels great and I feel motivated. I mean is there any rule (time limit) for a routine or how does this work? Do you just continue the same routine for months even though you feel motivated and get results?

I don't mind doing 4x12 and I still enjoy it so much. i would just like to understand more about variation and if there is any time limits or not for a routine ?


edit: the reason I asked this is because everywhere I read I see people whining about how variation is needed but I think majority of people do not understand fully when exactly the variation is needed.

IronOnline = best

03-30-09 02:16 PM - Post#540050    

i know iam not WW but here are my 2 cents change the program when u feel that you are bored because once boredom sets in u'll start slacking. Vince recomended doing excercise and routines for upto 9 months to test their effectiveness.

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

Re: Gunvalds log: Vince Gironda style all the way
03-30-09 02:44 PM - Post#540059    

• Gunvald Said:

Gunvald:

The time to change a routine is when it no longer produces results for you. For some people it's as short as 4 weeks and as long as 6 months for others. Reread what you told me:

"You told me to exhaust the current routine to max, but what if I get results even after 10-12 weeks of same routine and it still feels great and I feel motivated. I mean is there any rule (time limit) for a routine or how does this work?"

The simple answer is if you're still getting results and like the routine...don't change it. There is no set time limit or rule.

The need for variety and muscle confusion has been greatly over hyped and blown out of proportion.

And don't worry about doing burns. They are just a tool to help you get a little extra intensity when you aren't able to decrease rest times or add weight. If they feel "right," do them.

Wicked

"I'm in good shape for the shape I'm in." "Jesus said to him, I am the way, the truth, and the life: no man comes to the Father, but by me." John 14:6

Re: Gunvalds log: Vince Gironda style all the way
03-30-09 03:57 PM - Post#540093    

• Wicked Willie Said:

Because as long as you achieve progress in some way, you will still get results and grow? So if I have understood this right the progression is the absolute master key here and thats what I should concetrate on most.

• Wicked Willie Said:

I fully understand what burns are used for now. Thanks for the explanation.


edit: and about 4x12, ima use it for a many many more weeks then, as long as it produces results and my motivation is up.

IronOnline = best

Gunvalds log: Vince Gironda style all the way
03-30-09 04:07 PM - Post#540096    

• amr Said:

Your input is welcome anyway amr.

9 months on same routine? Damn who could manage that, I would get bored I think. But then again, if you get good results from it and achieve progress often then maybe the motivation is kept up too.

IronOnline = best

03-30-09 04:29 PM - Post#540100    

Just an opinion. There are no time limits. Progress is what counts, cutting time, or adding weight. It's very popular to change up all the time. I do it a lot, but I'm just having fun. If I have a goal, I ride a routine for all it's worth. As long as your making progress and are "enjoying", don't stop. Oh, and I almost never do burns on reps of 10-12 or more, it's too much.

What we've got here is... failure to communicate. Some men you just can't reach.

Gunvalds log: Vince Gironda style all the way
03-30-09 08:52 PM - Post#540183    

I'm so pleased with todays workout. Everything went better then expected.
I felt stronger in chins, rows, bic curls and even wrist curls!

It's time to increase the weight on cable rows.
Did 3 workouts with 15 sec RI and I can handle 90lbs on that without problems. Now, the question is what the weight increase should be. +15 sec rest time is what I get so I guess 10 lbs or maybe 15. Hard decision is to be made.



20 sets ~ 19 min (+20min fast walking)
Progress: Chins-(no rest), cable rows, wrist curls


Chins (chins machine)
bw + 175lbs assistance - 20 reps
bw + 150lbs assistance - 12,12,12,12
( 28 sec RI, ready for 26. I did not have to rest on last set today like last time so I count that as a progress. )

Cable Rows v-bar
65x20 - 90x12,12,12,12
( 15 sec RI and this time I did 4 burns on last set. Time to increase the weight here.)

DB curls
11x20 - 17.5x12,12,12,12
( 23 sec RI and I'm def. ready for 21 )

BB Wrist Curls
28x20 - 40x12,12,12,12
( No fail on last set this time! Made me feel so damn good. Ready for 23 sec RI, finally a cut down )

Intake:
2200cal
120gr fat
240gr protein
30gr carbs

Very low on carbs for 2 days, lets see how that affects tomorrows short performance.

IronOnline = best

Gunvalds log: Vince Gironda style all the way
03-31-09 07:26 AM - Post#540229    

• sweatn Said:

Thats great because I was tired of changing routines every 3-4 weeks (or whenever). It always felt wrong to do but I still did it because biggest guys in the gym do it. LoL they are gonna think I'm nuts doing the same routine for months. But I dont care because they have already noticed the results I have achieved in just 6 weeks.

When the day comes and they ask me wth I'm doing I will be happy to explain things to them. (they are gonna kick my ass)

About burns, yeah I agree they are hard to do when doing 12 reps. I will use them anyway, but just when I need to.

IronOnline = best

Re: Gunvalds log: Vince Gironda style all the way
03-31-09 06:30 PM - Post#540392    

Achieved progress on all exercises today, cant ask for more :)
Felt very strong today, 43 sec RI on squats felt easier then 45 sec last time. And calves just get stronger for every workout. This is wonderful, feeling progress every workout.


15 set ~ 21 min (No cardio today)
Progress: all 3 exercises!


Front squat
45x20 - 65x12,12,12,12
( 43 sec RI, 40 sec next )

Seated leg curl
50x20 - 70x12,12,12,12
( 43 sec RI, rdy for 40 )

Standing calf raise (smith machine)
20x45 - 65x12,12,12,12
( 40 sec RI, could go for 35 next time, but max drop is 3 sec. So I guess its 37 )

Intake:
2300cal
105gr fat
225gr protein
110gr carbs

IronOnline = best

03-31-09 06:39 PM - Post#540395    

nice going buddy :D enjoy ur hardwork

Oh God thy sea is so great and my boat is so small. "Forgive him who wrongs you; join him who cuts you off; do well to him who does evil to you; and speak the truth even if it be against yourself” prophet mohamed pbuh check my bulking log :D plz CURRENT CHALLENGE: Beat jesse in the Incline press HARD!

03-31-09 06:49 PM - Post#540407    

• amr Said:

Feels good man.

Have never enjoyed body building like this.

IronOnline = best

Re: Gunvalds log: Vince Gironda style all the way
04-01-09 08:09 PM - Post#540778    

A good workout but not as much pump as I used to have 2 or 3 weeks ago. Strange.

15 sets ~ 11 min (+20min cardio)
Progress: BB press and triceps pressdown.


Neckpress
65x20 - 100x12,12,12,12
( 19 sec RI, I'm rdy for 17 but I may fail on last set, maybe. Going for it. )

BB press (behind neck)
30x20 - 45x12,12,12,12
( 19 sec RI and almost fail on last set. Didn't even have 1 left. Staying on 19 )

Triceps pressdown
30x20 - 45x12,12,12,12+2 burns
( 15 sec RI and only 1 more workout before I increase weight here. )


Todays intake:
2000cal
100gr fat
200gr protein
75gr carbs

IronOnline = best

Re: Gunvalds log: Vince Gironda style all the way
04-01-09 08:28 PM - Post#540782    

Some thoughts:
I have noticed last week that the pump is not as strong as it used to be. I thought it was something temporary but it has gone over 1 week and I'm sure the pump aint what it used to be.

I still feel it strong but I would say its 2/3 of what it used to be. I have been thinking what this could depend on.

- Too low carbs?
(don't think so, I haven't so far felt dizzy or weak when exercising. In fact I feel more energized now then 2 or 6 weeks ago.

- Changed something in diet?
Not much, couple of lower carb days here and there.

- Not exercising hard enough?
Exercising harder then ever, feels better then ever, motivation on top.

- Do I need variation?
As long as I achieve progress I do not need variation, I have learned that.

More volume / work?
This is what I think is the problem.
4 sets per muscle is maybe not enough anymore to produce maximum pump? After 6 weeks my body had gotten used to 4 sets per muscle group and it needs more work / volume.


I'm absolutely not sure about the last one, after all I'm pretty much a beginner :)
This is no attempt to rush into a 6x6 or 8x8. I'm just simply worried because my pump (in every muscle except back and legs)is maybe 2/3 of what it used to be and that bothers me. Is it a common thing to feel less pump after some time?

edit: funny thing is I never bothered about the pump when I exercised heavy but nowadays I'm obsessed with it.

IronOnline = best

04-01-09 09:33 PM - Post#540805    

• Wicked Willie Said:

Just a quick drop-by to say BRAVO to you both. Nice work, guys!