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VANCLEAVE
11-09-12, 4:01 pm
What's up everyone!

I want to start a log on here so I can motivate myself that much more. I like to think I keep to myself when talking about power lifting, but I need to get myself out of that funk and start being more sociable, and I hope this can improve my performance!

So a little background about me, I'm 23 years old and I starting lifting back in 2005, weighing about 125 lbs at 5'8". I've slowly gained weight and lifted heavier until about 2009, where I was stuck at 162 lbs (and still stand 5'8"). I've tried eating more and different work outs, without any noticeable differences. But recently, I've wanted to become a lot more serious than just working out without furthering progress.

So here is where I stood, 09/26/12:
Weight: 163 lbs
Bench: ~ 245 lbs
Squat: ~ 285 kbs
Dead: Unknown!

I kept looking at people (friends of friends of friends....) on facebook who lift heavy, and how I wish I could be in their ranks. This is what really kicked me in the ass to get going. So I bought some new supplements, and started to make myself eat more and lift heavier.

Supplements I currently take:
Ultimate Nutrition's Muscle Juice Revolution 2600 (2 shakes daily...1 for breakfast, 1 for dinner)
Animal Pak (daily)
Animal Stak (pre-workout)
Animal Pump (pre-workout)
Universal's Shock Therapy (pre-workout)
Animal Rage (pre-workout)
Animal Nitro (post-workout)
Animal PM (bedtime)

With my lifting schedule, I'll lift first thing in the morning or right after work and have one of my Muscle Juice shakes about 30 mins post work out (which would count for my breakfast or dinner). And with my work schedule, I can only snack or eat one large meal during work, so I normally try to eat as much as possible for that meal (and it ranges from chicken & rice to pizza...whatever they serve).

Here's where I stand today, 11/09/12:
Weight: 175 lbs (on 11/09/12, post workout with empty stomach)
Bench: 275 lbs (marked 11/09/12)
Squat: Unknown (going 11/11/12)
Dead: 405 lbs (marked 11/07/12)

Right now I weigh the most I ever have and I'm lifting the heaviest I ever have. It's a great feeling but I want to push myself more and more! I known I'm no pro like other guys on this site are, but I'd like to think that I could be among their ranks someday. I'll update this regularly so I can keep track of my progress.

ANY AND ALL COMMENTS ARE HIGHLY RECOMMENDED! I would love feedback, positive or negative, so I can learn more. I won't take anything as criticism, because I do know that there are others out there bigger, stronger, faster, etc...so let me know what you guys have to say! I appreciate it!

Respectfully,
VANCLEAVE

VANCLEAVE
11-09-12, 4:12 pm
Forgot to mention...

GOALS:
Weight: 190+lbs
Bench: 315 lbs
Squat: 405 lbs
Dead: 495 lbs

I hope these seem realistic (and beaten in the somewhat near future)...I know I could reach them if I really push myself! Hopefully I could get noticed my someone out there, and find some new lifting buddies! I wouldn't mind someone pushing me past my goals :)

Respectfully,
VANCLEAVE

Cellardweller
11-11-12, 1:11 pm
Welcome to the FORVM Vancleave. Looks like a great start. Got a couple questions. First you've got a lot of preWO supps listed there. Are you finishing the Shock and starting the Rage/Pump/Nitro? And you've got some nice goals there but how're you getting there. What's the method to your madness? What's your split looking like? Looking foreward to seeing some goals get crushed in here.

VANCLEAVE
11-11-12, 9:16 pm
Welcome to the FORVM Vancleave. Looks like a great start. Got a couple questions. First you've got a lot of preWO supps listed there. Are you finishing the Shock and starting the Rage/Pump/Nitro? And you've got some nice goals there but how're you getting there. What's the method to your madness? What's your split looking like? Looking foreward to seeing some goals get crushed in here.

Thanks man! I am taking Shock and Pump about 30 mins pre-workout, Rage about 10-15 mins pre-workout, and Nitro once I get home after the gym. I feel like that's working for me, but maybe I should try something different...?
For the method, this past week, I wanted to lift heavy just to see where I stand in somewhat of a "before picture". I haven't decided on what kind of split to do (maybe something like a 5/3/1?)....something you would recommend?? Let me know!!


As for today, I hit the squat rack and felt pretty good! A long day at work made me want to "leave it all at the gym" so-to-say. Here's what I did:
135x10 (front squats)
135x10 ("normal" squats)
205x6
275x3
315x2
335x2

I felt motivated hitting 335 so I jumped on the hip sled:
270x6
360x6
450x4
540x4
630x4
720x3

I was going down about 90% on the hip sled. I was afraid of adding more weight because my legs are just long enough to rerack the weight...I had to push with my toes to rerack it, almost like doing a heel raise at the end of each set. And to me, I don't see how I can be so comfortable pushing 720 on the sled but only 335 on the squat rack...could it be that much for just balance or weight on my shoulders?? Maybe I'm doing something wrong in my squat??

Regardless, I had a good solid hour in the gym. I squatted more than I originally wanted to going in (of 320), so for the squat, bench, and deadlift I'm at 1015 lbs. I'm stoked! It may not be a lot but to me, it's the most I've ever been at so I'm happy. Still to push on harder!

Respectfully,
VANCLEAVE

Cellardweller
11-12-12, 5:42 am
you can take Shock and Rage together, but most guys save that for a heavy day like for maxing out. Post it up in the supp section and you'll get some great feedback. I just wouldn't want you spending extra money by over something. Shock and I think Pump both are creatine supps for example. As for a split, I've had great success with 5x5 and 5/3/1. I also love Animal Routine #5. I'm currently doing 5/3/1 and I toss Routine #5 in once a year just because it's kind of an opposite pyramid scheme.

Ed Eliason
11-12-12, 7:07 am
Squats look strong man! Yeah leg press is way easier than squats. Keep at it!

VANCLEAVE
11-12-12, 11:13 am
you can take Shock and Rage together, but most guys save that for a heavy day like for maxing out. Post it up in the supp section and you'll get some great feedback. I just wouldn't want you spending extra money by over something. Shock and I think Pump both are creatine supps for example. As for a split, I've had great success with 5x5 and 5/3/1. I also love Animal Routine #5. I'm currently doing 5/3/1 and I toss Routine #5 in once a year just because it's kind of an opposite pyramid scheme.

I will definitely hit up the supp section here in a few. I don't want to waste time/money and with something as serious (to me) as supplements and lifting is to me, I want to make sure I'm taking everything the right way.

And I think I'll start out with 5/3/1 for now and see how that goes. I just need to do a solid strict press and I'll have all of my 1RM's, so I'm excited!


Squats look strong man! Yeah leg press is way easier than squats. Keep at it!

Thanks boss! I'm changing at work from a day shift schedule (yesterday) to graveyard (tonight) so I didn't sleep too much last night in preparation, but I'll find some time for the gym today!

Firefist
11-12-12, 11:42 am
Good to see you got one up brotha, you know I'll be following. Keep killin them weights.

VANCLEAVE
11-12-12, 4:20 pm
Good to see you got one up brotha, you know I'll be following. Keep killin them weights.

Thanks man!



I did a little research and decided I would start doing a 5/3/1 routine soon, so I needed a military press under my belt beforehand. So this morning I hit the gym with a little over 3 hours of sleep last night (changing work schedule to graveyard!) and with my legs still heavy from yesterday's squat work, I put up 155 strictly upper body no legs.

So now that I have that out of the way, I'm doing more research on the 5/3/1 and putting my numbers together. I'll start the week on Wednesday so it'll give me the rest of today and Tuesday to recover (and adjust to working graveyard).

And I asked around about the supps I'm taking. I'm going to lay off the stims for a couple weeks because I think my tolerance is through the roof. I'll take my Pak and PM daily at their times, but for pre-workout, I'll take Stak and Pump (minus the red stim cap). Once my Stak is out in about a week, I'll get some M-Stak and add that to my group after a "cleansing" week. But for now, no more Rage nor Shock for a little while. I'll see how this affects my gains or mentality in the gym!

Respectfully,
VANCLEAVE

VANCLEAVE
11-17-12, 1:34 pm
Ok, getting used to graveyard shift at work has been a little harder than I first thought, so I haven't gone to the gym until this morning! AH LAZY!

And I've typed up the numbers for a 5/3/1 routine, but with my fiance wanting to get to the gym on time for her spinning class, I forgot to check out my numbers lol oh well. I'll officially start the routine tomorrow with squats.

Today was a good refresher though. I hit my chest pretty well and being it was 8:00am on a Saturday, the gym was pretty empty.

Flat bench dumbbell warm-up (85x6, 95x6, 100x4)
Incline dumbbells (70x6, 80x6)
Decline benchpress (185x6, 225x4, 245x3(2 sets))
Flat benchpress (185x6, 225x3(2 sets))

Then I did a lil on the bi's and tri's on the cables just because I guess.

So tomorrow (my Saturday!) I will start the 5/3/1 with squats. I'm excited to see where I'll stand in 4 weeks. Hopefully lifting heavier than I am now!

Respectfully,
VANCLEAVE

VANCLEAVE
11-18-12, 4:14 pm
Today I started the 5/3/1 with squats (fiance wants Sundays to be leg day so why not). Here was my morning:

Pre-work out:
1 pak Animal Stak 40 mins prior
1 pak Animal Pump 20 mins prior
2 King's Hawaiian Sweet Rolls (yum)


Work out

Squats:
155 x 6 (warm up)
225 x 5 (warm up)
250 x 5
265 x 5
285 x 5

Leg Curls:
85 x 6 x 2(single leg)
160 x 6
185 x 6

Heel Raise:
155 x 8
175 x 8

Leg Extension:
135 x 6
165 x 6
190 x 6
215 x 6

My stomach wasn't feeling too great this morning for whatever reason so we left the gym after 45 mins or so. Still felt like I pushed hard today. I didn't realize how only 5 reps could feel so heavy lol but it's the start to something good! I'll have my fiance record me in a few weeks once I actually lift heavy so you guys have something to watch. Have a great Sunday guys

Respectfully,
VANCLEAVE

Ed Eliason
11-18-12, 6:33 pm
Nice squats! Gotta love Hawaiian sweet rolls!

VANCLEAVE
11-19-12, 12:19 am
Nice squats! Gotta love Hawaiian sweet rolls!

Thanks man! Those rolls are like cocaine

VANCLEAVE
11-19-12, 12:47 pm
Hey guys I did some shoulders today so here it goes:

Pre-workout:
1 pack Animal Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Lots of shoulder stretching/rotations

Seated military press:
95 x 6 (warm up)
115 x 5
125 x 5
135 x 5 x 2(felt good after the first set so I decided to do it again)

Seated single-arm dumbbell press:
50 x 7
60 x 5
65 x 5

Cable shoulder extensions (to the front, side and behind):
50 x 5 x 2

Lots of stretching to end the day.


Definitely felt the Rage during my workout. It was nice because I did build a tolerance before and didn't realize it, so feeling the Rage during the workout was nice...I think that's why I felt like doing a 2nd set of 135 military press. Another good day with hardly anyone at the gym!

Respectfully,
VANCLEAVE

ATLAS64
11-19-12, 11:35 pm
How do you like 531 so far?

VANCLEAVE
11-21-12, 1:16 pm
How do you like 531 so far?

I love it so far! I'm no expert so I'm sure I could tweak my take on it to make my routine better, but for understanding the main point, I like it a lot. With this being my first week, I never realized how 5 reps could be so hard to reach. But so far so good. I'm excited to see where in stand in 3 weeks

VANCLEAVE
11-21-12, 1:31 pm
This morning I went in to deadlift. Here's how it went:

Pre-workout:
1 pack Animal Stak 40 mins prior
1 pack Animal Pump 25 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Deadlift:
225 x 5 (warm up)
275 x 5 (warm up)
305 x 5
325 x 5
345 x 5
345 x 3
225 x 5

Seated cable rows (wide grip):
130 x 6
150 x 5
170 x 4

Seated cable rows (narrow grip):
130 x 5
150 x 5
170 x 4

Seated cable lat pull downs (wide grip):
120 x 6
140 x 6
150 x 6

PWO:
1 pack Animal Nitro 10 mins after
Muscle Juice shake 30 mins after

And that was that. Had a long night at work and the weights seemed heavy this morning but still had an hour at the gym.



For a weekly schedule, I think I'll go like this:
Mon - Military press (shoulders/traps/pushes)
Tues - OFF
Wed - Deadlift (lower back/pulls)
Thurs - OFF
Fri - Bench (chest/pushes)
Sat - OFF
Sun - Squat (quads/hams/calves)

I don't do too much cardio (I run a lot on military drill weekends as it is anyways) but I'll throw that in when I feel like sweating, and abs will be in there sporadically as well. I think this set up would be ok for a little bit, but if you have something to mention, please let me know!

Respectfully,
VANCLEAVE

ATLAS64
11-21-12, 5:12 pm
Strong lifting man. I am starting the 531 program to have some structure in my routine. Keep at it!

VANCLEAVE
11-23-12, 12:58 pm
Strong lifting man. I am starting the 531 program to have some structure in my routine. Keep at it!

Thanks boss! I started the 5/3/1 for the same reason. I'm sure you'll like it just as much as I do

VANCLEAVE
11-23-12, 1:11 pm
After work today, I worked my chesticles...

Pre-workout:
1 pack Animal Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Flat dumbbell bench (palms inward):
75 x 6
80 x 6
85 x 6

Bench:
135 x 6
185 x 6
205 x 5
220 x 5
235 x 3, 235 x 1, 235 x 1 (couldn't get all 5 in a row, so reracked and rested for 15-25 secs between)
235 x 3

Iso machine wide chest decline:
180 x 6
230 x 6
270 x 5
320 x 5
360 x 4

Incline dumbbell bench:
80 x 6
85 x 5

Incline dumbbell fly:
40 x 8
45 x 6

Flat dumbbell bench (palms inward):
80 x 6
85 x 6

Some abs....crunches, leg lifts, bicycles, scissors, hello dollys....and some planks, left side, right side and centered


PWO:
1 pack Animal Nitro 15 mins after


I was a little upset that I couldn't bench 235 5 times in a row. But I guess that happens. And I weighed myself at the end of my workout. I'm at 176.5 lbs, and I dropped a huge deuce this morning so that's awesome.

This concludes my first full week of the 5/3/1 routine. On Sunday, I will start my 3's week with squats. I'm looking forward to it!

Respectfully,
VANCLEAVE

VANCLEAVE
11-25-12, 4:34 pm
Started the 3's week today. I didn't feel like I really pushed myself so I went a little further than just 3...

Pre-workout:
1 pack Animal Stak 40 mins prior
1 pack Animal Pump 20 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Front squat:
135 x 8

Normal squat:
135 x 8
185 x 6
225 x 5
265 x 3
285 x 3
305 x 3
315 x 3 x 2 sets

Hip sled (slow and controlled):
270 x failure (8 ish)
360 x failure (8 ish)
450 x failure (6 ish)
540 x failure (5 ish)
630 x failure (5 ish)
720 x failure (5 ish)
770 x failure (4 ish)

Leg curl:
150 x 8
180 x 6
200 x 6
245 x 6


PWO:
1 pack Animal Nitro 15 mins after
1 Muscle Juice shake 30 mins after


Good first day for 3's but I didn't feel like I was satisfied with only 3...so I'll push myself harder this week I suppose.

Respectfully,
VANCLEAVE

VANCLEAVE
11-26-12, 1:49 pm
Morning fellas. Military press today!

Pre-workout:
1 pack Animal Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:
Light weight shoulder extensions, stretches, etc.

Seat military press:
95 x 6
115 x 5
125 x 3
135 x 3
145 x 3

Seated dumbbell press:
50 x 8 x 2 sets
60 x 6 x 2 sets

Seated shoulder extensions (to the front, middle, and rear):
30 x 6 x 2 sets

Dumbbell shrugs:
110 (in each hand) x 6
120 (in each hand) x 4

Wide grip seated row:
110 x 6
130 x 6
150 x 6 x 2 sets

Bent over dumbbell lat row:
85 x 6 (each arm)
95 x 6 (each arm)


PWO:
1 pack Animal Nitro 15 mins after


Felt good with the military press today. My 90% 1RM was supposed to be 140 but the barbell looked weak so I put 145 on it and did 3 just fine. I'll probably bump up next week's weight for squat and military press a little because they've seemed easy this week so far. Maybe the routine is working!

I weighed myself (I shouldn't have) and it said 171. Made sure it was balanced before stepping on, so I'm not sure how it showed 177 last week around the same time and on an empty stomach as well and today 171....I'll have to try to figure it out I guess.

I should be getting a shitload of supplements to replenish my stock today. I'll update my supp stack once it gets here to see what you all think.

Respectfully,
VANCLEAVE

Cellardweller
11-26-12, 8:36 pm
Half way through the cycle and looking good V.

VANCLEAVE
11-27-12, 10:10 pm
Half way through the cycle and looking good V.

Thanks boss! I'm feeling good so far

VANCLEAVE
11-27-12, 10:40 pm
FINALLY the UPS man came through. Seemed like forever. So here's my new stack guys...let me know what you think....

Pak, 1 pack morning with shake
Omega, 1 pack lunch
Stak, 1 pack lunch
M-Stak, 1 pack 45 mins pre-workout
Pump, 1 pack 30 mins pre-workout
......(Rage or Shock Therapy on 1RM days, 15 mins pre-workout)
Animal Nitro, 1 pack 10 mins PWO
Animal PM, 1 pack before bed
GH Max, 6 tabs before bed


I'm also having two weight gain shakes throughout the day, eating 1-2 large meals, and snacking most of the time while at work.

I'll take this stack minus the Stak/M-Stak until Dec 4 to allow for the 1 week off, then I'll take them as well. I'll play around with the GH Max a little to see what works best for me. It says take 4 pre-workout and 2 before bed, but I've heard guys take all 6 before bed and that works for them...

Also, I know M-Stak and Pump both have stims, so I'll remove the stim from the M-Stak.

Respectfully,
VANCLEAVE

VANCLEAVE
11-28-12, 3:35 pm
Afternoon fellas. Did some deadlifting today...

Pre-workout:
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Deadlift:
135 x 8 (warm-up)
185 x 8 (warm-up)
225 x 4
275 x 4
325 x 3
345 x 3
365 x 3
315 x 3
275 x 3

Straight legged deadlift (starting from about mid-thigh):
225 x 5 x 3 sets

Cable shrug lifts (if that's what they're called....lift the bar up from mid thigh to chest like a clean):
120 x 6
140 x 6
160 x 5
180 x 5
200 x 4 x 2 sets

Cable barbell curls:
120 x 6
140 x 6
160 x 4

Cable rope tricep extensions:
140 x 6
160 x 6
180 x 6
200 x 5

Cable rope curls:
140 x 6
160 x 5 x 2 sets


PWO:
1 pack Animal Nitro 15 mins after


The deadlifts felt heavy today and I used more back than I wanted at 365, that's why I dropped some weight to focus more on my form. I threw in some biceps/triceps to mix it up a bit since I haven't really focused on them lately, and a lot of people were at the gym on machines I wanted to get on.

I started taking Animal Omega today during lunch, and I'm giving the GH Max a try today as well. I took 4 tablets about 15 mins ago and 1 pack Animal PM as well. I'm about to hit the sack now so we'll see how it goes.

Respectfully,
VANCLEAVE

VANCLEAVE
11-30-12, 4:15 pm
This morning was bench....


Pre-workout:
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Dumbbell flat bench press (palms facing inward):
65 x 8
75 x 8

Bench:
135 x 8
185 x 6
225 x 3
235 x 3
250 x 3 x 2 sets
255 x 2

Decline:
185 x 8
225 x 6
245 x 5
265 x 4

Dumbbell flat bench press (palms facing inward):
70 x 6
80 x 6
90 x 5


PWO:
1 pack Animal Nitro


Felt good and strong on the decline. My headphones broke half way through the workout so that sucked but I bought some new ibeats by Dre and they are awesome!

I've taken 4 tablets of GH Max before I go to sleep the past 2 days and I've have a bad stomach since I've started taking it, to the point where I feel I'm going to throw up. I'm going to reduce it down to 2 before bed and see how that feels. Hopefully it works out.

Respectfully,
VANCLEAVE

Cellardweller
11-30-12, 9:14 pm
You're really looking good in here VanCleave. Backing off on the GH max sounds like a good idea. Some things you have to get yourself aquanted to. Let us know what kind of results you have with that. Never took it myself.

So... pumped up for some singles??? Should be a big week next week.

VANCLEAVE
12-02-12, 11:43 pm
You're really looking good in here VanCleave. Backing off on the GH max sounds like a good idea. Some things you have to get yourself aquanted to. Let us know what kind of results you have with that. Never took it myself.

So... pumped up for some singles??? Should be a big week next week.


Thanks man. I figured out that the GH Max was upsetting my stomach, but the vomiting feeling was from me possibly catching a cold. My girl said she didn't feel too good this past week and I soon had the drained feeling too, but that's now gone, I dropped down to two tablets of the GH Max last night and my stomach felt fine. I'll stick to two before bed for a bit before I consider going higher.

And yes, definitely excited for singles this week and to see if I've increased my maxes at all

VANCLEAVE
12-02-12, 11:53 pm
SINGLES WEEK!! YES!! After a long day of work, I got to an almost empty gym at 6pm and started squatting....

Pre-workout:
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior
About 1/4 scoop Universal Shock Therapy 15 mins prior


Workout:

Squat:
155 x 8
185 x 6
225 x 5
250 x 5
285 x 3
320 x 2 (felt good after 1 rep, so I did another!)
340 x 1
245 x 5
225 x 5

PWO:
1 pack Animal Nitro 20 mins after



So 340 is my new squat 1RM! I tried 350 but only went down about 90%....tried again all the way down but couldn't get it back up. But it felt amazing carrying 350 and at least going down 90%...makes me want to push harder for next month!

Tomorrow I'll get on the military press and see where I stand. Looking forward to it!

Respectfully,
VANCLEAVE

VANCLEAVE
12-03-12, 10:57 pm
Pre-workout:
1 pack Animal M-Stak (without the red stim cap) 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior
About 1/4 scoop Shock Therapy 15 mins prior


Workout:

Seated Military Press:
95 x 6
115 x 5
135 x 4
150 x 2
160 x 1
175 x 1
155 x 1

Dumbbell Shoulder Extensions (to the front, middle):
25 x 6 each arm (stretching mainly)


PWO:
1 pack Animal Nitro 15 mins after


I put up 175, which was hard and slow up but it got there. That was awesome! I'm adding Stak/M-Stak to my stack now (Stak with lunch, M-Stak about 5-6 hours later which would be about 45 mins prior to my work out).

Deadlift on Wednesday!

Respectfully,
VANCLEAVE

VANCLEAVE
12-05-12, 1:56 pm
Really had to drag myself into the gym today. Deadlift.....

Pre-workout:
1 pack Animal M-Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Deadlift:
135 x 6
135 x 6 (straight legged)
185 x 5
225 x 4
275 x 4
305 x 5
345 x 3
385 x 1
405 x 1
425 x 1 (new 1RM)
315 x 5

Abs (leg lifts, bicycles, scissors, foot grabs, crunches) for about 15 mins


PWO:
1 pack Animal Nitro 20 mins after


Didn't have much of a workout, but my deadlifts felt great. My back isn't too sore and I feel like I'm doing a shit ton better with my technique so I'm happy, especially with putting up 425. Now time for bed. Bench on Friday.

Respectfully,
VANCLEAVE

Cellardweller
12-05-12, 7:43 pm
Hitting some nice numbers there.

VANCLEAVE
01-08-13, 3:08 am
Ok so I've taken about 4 weeks off from the gym. The week after my last post, I changed shifts at work to swings and had to do some Toys for Tots work, as well as with the holidays and my girl catching this bad flu going around (I think I might be getting it now too....awesome....), so I had to put some other things on list as a higher priority. But I picked it back up today. I didn't take any supps in the past 4 weeks except my Pak....

Pre-workout:
1 pack Animal M-Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior

Workout:

Squat
155 x 8
185 x 6
225 x 5
255 x 5
275 x 5
290 x 10 (half reps) x 2

I felt like my heart was going to explode after the 275 reps and 290 felt heavy, hence the half reps. Called it a day with that.

Tomorrow, I'll look at the bench press and probably throw in some bi's/tri's as well....hopefully....

Respectfully,
VANCLEAVE

VANCLEAVE
01-08-13, 3:26 am
Forgot to mention, today I bought some Rehband knee sleeves....the old blue ones (supposedly those are better than their newer version). Found them online at jackalsgym.com and bought a pair for like $80 with shipping. Got an email this afternoon too saying they have been shipped which was fast as fuck, so hopefully they get here soon so I can feel how amazing they are.

I looked into some knee sleeves and not wraps for two reasons. 1-When I was deadlifting, I would have to squat down just right to grab the bar, because it felt like something was out of place in my left knee if I didn't....like a tendon was on the wrong side of my knee cap almost. Sleeves will keep my knees warm, loose, and straightened out, hopefully eliminating this problem. 2-I'm not competingright now, so I don't need the extra lbs the wraps could give me....I need the support.

Once I get them, I'll let you guys know how they feel.

Respectfully,
VANCLEAVE

VANCLEAVE
01-10-13, 3:23 pm
Did some bi's and tri's on Tuesday. Nothing amazing, just a ton of curls.

Hit the chest today.

Pre-workout:
1 pack Animal M-Stak 50 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior

Workout:

Bench
155 x 8
185 x 6
205 x 5
220 x 5
235 x 5
235 x 3

Flat bench dumbbell press (palms inward)
80 x 6
90 x 5
95 x 5

Iso machine decline bench (weights amount on each arm)
90 x 8
115 x 6
135 x 6

Incline bench
135 x 5
155 x 5
155 x 4 (failure on 5th rep)

Flat bench dumbbell press (palms towards feet)
80 x 5
90 x 4


PWO:
1 pack Animal Nitro 15 mins after
Weight gain shake (here in like 5 mins)


Gym felt good today. I really hit my breaking point because I couldn't push myself to lift any more. UPS says I'm supposed to get my Rehbands today (super fast shipping if that's the case) which would be awesome because I'd like to use them tomorrow for deadlift day. We'll see

Respectfully,
VANCLEAVE

VANCLEAVE
01-13-13, 2:53 am
Got the Rehbands in on the 10th. They are awesome. I used them when I did the deadlift and my knees felt nice and warm and compressed. I didn't question my knees at all and focused more on my back during the lifts, which was awesome. HIGHLY recommend JACKALSGYM.COM, I ordered the sleeves on the 8th, they shipped the 9th, and was in my mailbox on the 10th. Great website to check out.

Pre-workout:
1 pack Animal M-Stak 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior


Workout:

Deadlift
155x6
185x6
225x6
275x5
320x5
340x2, (60 second break) 340x3
360x5 (took about 60 sec break between each rep)


PWO:
1 pack Animal Nitro
Weight gain shake


I felt good up until the 2nd rep of 340 when I felt something pop in my lower back. Now that sounds bad but to be honest I can't tell if my back needed cracking or if it was a bad pop, but it happened mid-rep and I stood up the rest of the way without a problem. It wasn't a "slam the weight, knee grabbing" pop so I'm unsure. So I kept going. I've been sore since then but nothing outrageous so I don't know.

Respectfully,
VANCLEAVE

VANCLEAVE
02-16-13, 1:40 am
Like I said last time, shout out to JACKALSGYM.COM for the Rehband knee sleeves. Website was great and I love the sleeves.

The pop I had last month really wasn't a great one, but it wasn't a finisher either. That first week, my back was pretty sore and I was popping Advil and rubbing on Tiger Balm before work. I kept things light and slow since then, only working out light and nothing involving my back too much. It's been a little over 4 weeks so I hit the gym harder to get back into it.


Pre-workout:
1 pack Animal M-Stak 40 mins prior
1 pack Animal Pump 20 mins prior
1 pack Animal Rage 10 mins prior


Workout:

Squats
135 x 8
185 x 6
225 x 5
275 x 2

Deadlift
135 x 6
185 x 6
225 x 5
275 x 5
315 x 5

Squat machine
90 x 5 x 2

Hip sled
180 x 6
270 x 6
360 x 6


PWO:
1 pack Animal Nitro 30 mins after
Weight Gain shake

Felt good. I used my Rehband knee sleeves and grabbed my wrist straps for the deadlifts. My back hasn't been issue today and isn't sore right now; I just really had to focus on my form even more than usual. There's a comp in July I would like to compete in, so I need to kick this shit into gear.

Respectfully,
VANCLEAVE

mcbeast
02-16-13, 3:12 am
Looking good in here. I love my rehbands.. Check your pm's

VANCLEAVE
02-20-13, 3:55 pm
Looking good in here. I love my rehbands.. Check your pm's

Thanks. I sent you one back.





Did some back work today. Trying to still feel out how my lower back will do but I feel like making myself lift is loosening it up.

Pre-workout:
1 pack Animal M-Stak 40 mins prior
1 pack Animal Pump 25 mins prior
1 scoop Universal Shock Therapy 15 mins prior


Workout:

Narrow Grip Seated Cable Rows
100 x 6
130 x 5
140 x 5

Underhand Bentover Barbell Rows
135 x 6 x 2

Single Arm Bentover Dumbbell Rows
85 x 6
95 x 5
100 x 4
90 x 5
80 x 6

Wide Grip Seated Cable Rows
100 x 6
120 x 6
130 x 5


PWO:
1 Pack Animal Nitro 15 mins after
1 Weight Gain shake


Felt good and didn't over do it. Back feels thick. Weighed in at 177.5 lbs so I'm gaining weight...I started eating about 1.5 cups white rice and a baked whole chicken breast between my dinner and evening shake so I think that's helping. Benching in a few days.

Respectfully,
VANCLEAVE

Saeger
02-20-13, 4:11 pm
Good work in here bro keep it up.

Cellardweller
02-20-13, 4:49 pm
welcome back brother.

VANCLEAVE
02-22-13, 3:33 pm
I ordered some more supps and I'm changing up my stack to see if something new will work, thanks to Erik Fankhouser's new video update. I'll be taking 2 Omegas a day (instead of 1) and 2 Nitros (pre- & post-workout instead of just post-). I also ordered some Atomic 7 to throw in as something I can drink throughout the day if need-be but I probably won't drink too much of it....maybe a serving or two a day.


Pre-workout:
1 pack Animal Nitro 1 hr prior
1 pack Animal M-Stak 30 mins prior
1 scoop Animal Rage 15 mins prior


Workout:

Squats
155 x 8
185 x 6
225 x 5
255 x 4
275 x 4
295 x 6 half squats

Leg Press Machine (free weights, not cables)
270 x 8
360 x 6
450 x 6
540 x 5
630 x 5
720 x 5
770 x 4
810 x 4
630 x 5
450 x 6

Leg Extensions
145 x failure (approx 7)
175 x failure (approx 6)
205 x failure (approx 6)
220 x failure (approx 5)


PWO
1 pack Animal Nitro 10 mins after
Weight gain shake 30 mins after



I had my rehband knee sleeves on for most of today, and my back belt on for only the squats starting at 225. Felt great on the leg press and getting up to 810 was awesome. Def had jello legs walking out of the Y but I could have done a lot more.

Respectfully,
VANCLEAVE

VANCLEAVE
02-22-13, 3:36 pm
Good work in here bro keep it up.


welcome back brother.


Thanks guys. Definitely not where I want to be strength wise but I'll get there with the rest of the giants in the FORVM.

VANCLEAVE
02-23-13, 4:50 pm
The Y was packed as fuck today for some little kid tournament shit so it took forever to park and I was irritated, so I worked chest hard today.


Pre-workout:
1 pack Animal Nitro 45 mins prior
1 pack Animal Pump 30 mins prior
1 scoop Universal Shock Therapy 15 mins prior
2 pills GH Max 10 mins prior


Workout:
Incline Bench Press
135 x 8
155 x 6
185 x 4
205 x 3
215 x 2

Flat Bench Dumbbell Press (Palms inward)
70 x 8
85 x 6

Smith Machine Flat Bench Press (rest of benches were taken)
135 x 8
155 x 6
185 x 6
205 x 4

Decline Bench Press
135 x 6
155 x 6
185 x 5
205 x 4

Cable Straight Bar Tricep Extensions (chest to waist)
110 x 8
130 x 8
150 x 6
170 x 6

Seated Cable Row (palms inward, shoulder width apart)
110 x 7
130 x 6
150 x 6 x 2

Pull ups (narrow grip, palms inward)
body weight x 8 x 2


PWO:
1 pack Animal Nitro 15 mins after
Weight gain shake


There was a big guy in the squat rack prepping his weights on a bar I've seen but haven't used. It's solid black with long grips that extend to the front of the squatter to hold onto, as if performing hammer curls, and there's pads on those two grips for the shoulders as well as one for the traps. It feels heavier than a 45 lb bar too. I talked with him for a minute and got a feel for the bar. I've seen videos of MCBEAST use that bar so I think I will too on my next legs day.

Respectfully,
VANCLEAVE

TigerAce01
02-23-13, 7:41 pm
Great work in here bud!

That bar you're talking about is a Safety Squat Bar, also known as a Yoke Bar. The bar is great for training the squat. The camber on the bar places the center of gravity forward, forcing you to stay upright during the lift, and also take stress off the shoulders. If you have access to it, use it. It's a great addition to any program.

-Ace

VANCLEAVE
02-24-13, 1:30 am
Great work in here bud!

That bar you're talking about is a Safety Squat Bar, also known as a Yoke Bar. The bar is great for training the squat. The camber on the bar places the center of gravity forward, forcing you to stay upright during the lift, and also take stress off the shoulders. If you have access to it, use it. It's a great addition to any program.

-Ace


Good shit! Thanks man. I liked the way it felt on my shoulders and I feel I'll be able to put up more weight if I put that in my routine. Appreciate the knowledge

VANCLEAVE
02-26-13, 3:08 am
Deadlifts for reps today.


Pre-workout:
1 pack Animal Nitro 60 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior
2 pills GH Max 15 mins prior

Workout:

Deadlift
155 x 8
185 x 8
225 x 6
275 x 5
315 x 4
335 x 4
365 x 4
275 x 8

Dumbbell shrugs
110 x 10
120 x 6 x 2


PWO:
1 pack Animal Nitro 10 mins after
Weight gain shake


Didn't spend a lot of time there. Got in, got out, went to work.

Respectfully,
VANCLEAVE

VANCLEAVE
02-26-13, 3:24 am
Changing up some supplement stuff in preparation for my new stuff coming in. Felt like blowing up my bi's and tri's today

Pre-workout:
1 pack Animal Test 1 hour prior
1 pack Animal Nitro 45 mins prior
1 pack Animal Pump 30 mins prior
1 pack Animal Rage 15 mins prior

Workout:

So many different types of curls until failure. And a lot of tricep extensions with ropes, bars, dumbbells, EZ bar, everything except skull crushers because it doesn't make my elbow feel too great.

PWO:
1 pack Animal Nitro 10 mins after
Weight gain shake


Weighed in just under 180 at the gym. That's after taking a dump, and having nothing on my stomach except the supps above, half a bagel and water. Really hit my arms today and they felt huge. It was great.



I'll start a new program on Wednesday. I'll go back to the 5/3/1 but I think I'll mix it up a little. I've seen guys "stack" the 5/3/1 program and I'll probably do the same. I'm thinking of a 5/3/1 and 3/5/1 back to back, with my deload week being week 7. I'm excited. I'm gaining weight and I'll keep the intake the same, just switch up the supps to see what works better. Once I get everything in, I'll update my supp stack on here.

Respectfully,
VANCLEAVE

VANCLEAVE
02-28-13, 3:12 pm
Pre-workout:
1 pack Animal Test 1 hour prior (at end of breakfast)
1 pack Animal Nitro 45 mins prior
1 pack Animal Pump 30 mins prior
3 pills GH Max 20 mins prior
1 scoop Shock Therapy 15 mins prior


Workout:
Yoke Bar Squats (bar weighs 80 lbs right? So totals are 80+added weights)
170 x 8
190 x 8
220 x 6
260 x 5
310 x 4
340 x 3

Straight Barbell Squats
185 x 6
225 x 4
245 x 4

Hack Squat
180 x 7
270 x 6
320 x 5

Hip Sled
270 x 10
360 x 8
450 x 7
540 x 6
630 x 6


PWO:
1 pack Animal Nitro 10 mins after
Weight gain shake


First time trying the yoke bar. I like it. I'll use it more in the future and focus on my rep because my back was a little more sore after using it.

Respectfully,
VANCLEAVE

VANCLEAVE
02-28-13, 3:28 pm
Got some goodies in the mail yesterday so I'm switching up my stack a bit to see if it works better. I work swings so my time table is a little later in the day, but next week I go to days so times will get moved around.

1 Pak (afternoon)
2 Omega (1 morning, 1 evening)
1 Stak (evening)
1 Test (1 hr before workout on lifting days, nonlifting days it's taken with lunch)
2 Nitro (1 before workout, 1 post workout)
1 Pump (before workout)
--Rage or Shock Therapy (I'll switch between the two and will only take on heavy lifting days)
2 scoops Atomic 7 (1 scoop during workout, 1 later in the day)
5 pills GH Max (might go to 6, but for now, 3 before workout and 2 before bed)
1 PM (before bed)

Once I cycle through the Stak and Test, I'll take them out and stay with the rest. I'm still taking my weight gain shake, which is currently meeting my calorie/protein needs.

Respectfully,
VANCLEAVE

Cellardweller
02-28-13, 3:37 pm
Got some goodies in the mail yesterday so I'm switching up my stack a bit to see if it works better. I work swings so my time table is a little later in the day, but next week I go to days so times will get moved around.

1 Pak (afternoon)
2 Omega (1 morning, 1 evening)
1 Stak (evening)
1 Test (1 hr before workout on lifting days, nonlifting days it's taken with lunch)
2 Nitro (1 before workout, 1 post workout)
1 Pump (before workout)
--Rage or Shock Therapy (I'll switch between the two and will only take on heavy lifting days)
2 scoops Atomic 7 (1 scoop during workout, 1 later in the day)
5 pills GH Max (might go to 6, but for now, 3 before workout and 2 before bed)
1 PM (before bed)

Once I cycle through the Stak and Test, I'll take them out and stay with the rest. I'm still taking my weight gain shake, which is currently meeting my calorie/protein needs.

Respectfully,
VANCLEAVE

That's a nice stack. I've used Stak in the past. You'll like it. I never did Test with it though. You might be buying some bigger shirts soon.

VANCLEAVE
03-05-13, 12:30 am
That's a nice stack. I've used Stak in the past. You'll like it. I never did Test with it though. You might be buying some bigger shirts soon.

This was the first time I've cycled Stak but I mostly did it with M-Stak. I stopped for a bit, then took Stak with Test thinking the Stak would help boost Test to the next level. I like how it feels so I would probably do Stak/Test instead of Stak/M-Stak. Test is definitely a good booster though, without it being too aggressive or getting me too emotional. I've tried others and they've made me easily aggressive and agitated for small things. I didn't like that.

Thanks for the compliments too boss. I think I found the perfect mix!

VANCLEAVE
03-05-13, 12:40 am
This stack made me feel great in the gym today. I think this will be exactly what I need....

Pre-workout:
1 pack Animal Test 1 hour prior
1 pack Animal Nitro 45 mins prior
2 pills GH Max 35 mins prior
1 pack Animal Pump 20 mins prior
(During workout, drank 1 scoop Atomic 7 with 10 oz water)


Cable rows with multiple bars/grips, bentover dumbbell rows, bentover barbell rows up to 135 lbs for reps, straight leg deadlifts with 135 lbs for reps, lat pull downs with multiple bars/grips...during each exercise, I felt myself pushing harder and harder. The stack and Atomic 7 was amazing.


PWO:
1 pack Animal Nitro 10 mins after
Weight gain shake
Sipped on 1 scoop Aotmic 7 with 10 oz water for roughly 30 mins post workout



I felt great. My back felt thick, and my muscles felt pumped. I didn't focus on my biceps but with the work they did, I had a nice solid pump all up my back and arms. It was awesome.

Respectfully,
VANCLEAVE

VANCLEAVE
03-05-13, 12:52 am
Started my work schedule with day shift today, so I hit the gym after work when everyone decided to fucking go. It was annoying.

Pre-workout:
1 pack Animal Nitro 1 hour prior
1 pack Animal Pump 40 mins prior
2 pills GH Max 30 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Heel Raises
100 x 10
135 x 10

Leg extensions
140 x 10 (pauses at top)
175 x 8 (pauses at top)
205 x 8 (pauses at top)

Yoke Bar Squats
170 x 10
220 x 8
240 x 6
260 x 4
280 x 2

Straight Barbell Squats
225 x 8
245 x 6
275 x 4

Hack Squat
180 x 10
270 x 6

Heel Raises on Hack Squat Machine
270 x 10 (pauses at top)


PWO:
1 pack Animal Nitro 15 mins after
Weight gain shake


Really irritated with the old people at the gym today. I need to go immediately after work instead of 1.5 hours after...maybe that'll help. chest/bench on Wednesday. No Test in my stack because I ran out yesterday, but my new supply should be here tomorrow.

Respectfully,
VANCLEAVE

VANCLEAVE
03-09-13, 9:21 pm
Pre-workout:
1 pack Animal Nitro 50 mins prior
2 pills GH Max 40 mins prior
1 pack Animal Pump 30 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Incline bench dumbbell press
65 x 10
75 x 10
85 x 8

Incline bench barbell
135 x 10
155 x 8
185 x 5 x 2

Flat bench barbell
155 x 6
185 x 5
225 x 2 x 2

Decline bench barbell
155 x 6
185 x 4

Iso machine decline bench (weights amount on each arm)
90 x 6
135 x 5
160 x 4
180 x 3

PWO
1 pack Animal Nitro 15 mins after
Weight gain shake


I'm feeling stronger and thicker, which is nice. I want more thickness though.

Respectfully,
VANCLEAVE

VANCLEAVE
03-09-13, 9:31 pm
Did something different this time and met up with some guys (mcbeast you're here, not sure about the rest though) and lifted. I generally blast music in my headphones and zone out in my own world, but it was nice having company and spotters.


Pre-workout:
1 pack Animal Nitro 60 mins prior
2 pills GH Max 45 mins prior
1 pack Animal Pump 40 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Smith Machine squats
135 x 10
185 x 8 x 2

Barbell squats
235 x 8 x 2
285 x 6
325 x 2 x 2
305 x 6

Hip sled
180 x 6
270 x 6
360 x 6

PWO:
1 pack Animal Nitro 25 mins after
Weight gain shake


I definitely wouldn't have pushed myself to do 325 x 2 (since my 1RM before was 345) or even try 305 x 6. Glad they pushed me the way they did. Wouldn't mind lifting with them more often.

Respectfully,
VANCLEAVE

mcbeast
03-10-13, 8:10 pm
Strong work homie!

VANCLEAVE
03-11-13, 9:20 pm
Strong work homie!

Thanks bro. Let's do it again sometime soon.




Started my 5/3/1 today with deadlift.

Pre-workout:
1 pack Animal Nitro 45 mins prior
3 GH Max pills 30 mins prior
1 pack Animal Pump 25 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Deadlift
135 x 8
185 x 6
225 x 6
275 x 5
320 x 5
340 x 5
360 x 3 (couldn't stand it up on #4)
315 x 5

Bentover barbell rows (underhand palms)
115 x failure (like 9)
135 x failure x 2 (like 8, then 6)

Seated cable rows (shoulder width grip, palms inward)
130 x 7
140 x 6
140 x 6 x 2 (narrow grip, palms inward)


PWO:
1 pack Animal Nitro 20 mins after
Weight gain shake



Wasn't feeling it today. Longer day at work but I still went. The gym was fucking packed too. Weighed in at 183 lbs though, that was nice.

Ordered an Inzer 13mm belt the other day. From what I hear, I shouldn't expect it at my house for like a year because their shipping sucks ass. I'll be looking for it in about a month. Excited to squat in the future with a little more support.

Respectfully,
VANCLEAVE

VANCLEAVE
03-12-13, 9:16 pm
Been off Test and Stak for at least a week now, because I ran out...but my shipment came in today.

1 Pak
2 Omega
2 Nitro (on training days)
1 Test
1 Stak
1 Pump (on training days)
Atomic 7 (on training days)
1 PM
GH Max (5 on training days, 2 on non-training days)


I used to stack Stak/M-Stak and had gains but I can't narrow it down to that supp stack, so I'm trying Test/Stak/GH Max thinking that Stak will tie in with Test and GH Max better, since it has test optimizers and GH boosters too. We'll see.

Respectfully,
VANCLEAVE

VANCLEAVE
03-14-13, 8:27 pm
5's week on bench. Gym was packed so I started warming up on incline


Pre-workout:
1 pack Animal Nitro 40 mins prior
3 pills GH Max 30 mins prior
1 pack Animal Pump 20 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Work out:

Incline bench dumbbells
55 x 8
65 x 8

Incline bench barbell
135 x 6
155 x 6
175 x 6
185 x 5

Flat bench barbell
155 x 8
185 x 6
205 x 5
220 x 5
235 x 2, x 2, x 1
135 (+12 lbs chains) x failure (about 7)
135 (+12 lbs and 18 lbs chains) x failure (about 6)
135 (+12 lbs chains) x failure (about 6)
135 x failure (about 6)

Incline cable flys (supersets)
50 x failure (about 8)
40 x failure (about 6)
30 x failure (about 6)

Standing cable flys (from shoulders to hips)
50 x failure (about 8)
40 x failure (about 7)

Cable lat pulldown (wide grip, palms forward)
110 x 8
130 x 6

Cable lat pulldown (shoulder width grip, palms inward)
130 x 8
130 x 6


PWO:
1 pack Animal Nitro 20 mins after


I don't like how I didn't get all 5 reps for 235. I believe it's from doing too much incline beforehand, so I'll prob do another 5's week next week instead of jumping up to 3's. I did like using those chains and will tie them into my future workouts from time to time. Felt strong and thick today so that was nice.

Respectfully,
VANCLEAVE

VANCLEAVE
03-16-13, 9:24 pm
Squat day


Pre-workout:
1 pack Animal Nitro 30 mins prior
3 GH Max pills 25 mins prior
1 pack Animal Pump 15 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Squat
135 x 10
155 x 8
185 x 8
225 x 5
260 x 5
295 x 5 (belt used)
245 x 6
225 x 6
135 x 8

Strict Military press
95 x 10
115 x 8
135 x 6
155 x 5
135 x 6

Leg Extensions
155 x failure
175 x failure
205 x failure
235 x failure
265 x failure

Single leg Mule Kicks
85 x failure
105 x failure
135 x failure
155 x failure

Leg Press
270 x 12
360 x 10
450 x 8
540 x 6


PWO
1 pack Animal Nitro 20 mins after
Weight gain shake



Talked with a guy at the gym today. Pretty cool guy and he was going intense and heavy. Roughly 195 lbs, about 5'6" or 7", but thick. I asked him if he was doing a specific routine (which it was obvious with how he's work out was going) and he told me about Kris Gethin (specifically on BB.com). He was finished his 12 week cycle of body by design, I think he said, and told me to look at DTP which is specific for gaining a lot of mass fast. He tells me a bit about it and it sounds crazy awesome and something I'd like to do, so we plan to meet tomorrow to work out. I got home and researched it and holy shit, DTP is intense. Roughly 4 exercises per body part but up to 200 reps per exercise with little rest.

I've put thought into it and 5/3/1 is great, but I specifically want to gain a lot of mass and still keep my strength gains. I have lifted heavy weights every time, without huge results, so I think this will be a great change to confuse my body. We're doing arms tomorrow. I'll put specifics on her of course.

Respectfully,
VANCLEAVE

VANCLEAVE
03-16-13, 9:43 pm
IT'S A NEW DAY MOTHER FUCKERS!

link for info: http://www.bodybuilding.com/fun/kris-gethin-dtp-4-weeks-to-maximum-muscle.html

DTP is fairly new (came out at the end of 2012) and is the "dramatic transformation principle". 4 weeks long total, 4 days a week lifting with 3 days of cardio between each lifting day. Repeat the week for 4 weeks, lifting heavier each week. Seems awesome and I haven't heard much about this so I'm taking a chance and going for it. I took before pictures and weighed 183 lbs a few days ago. I was at roughly 15% body fat last month.



We started with arms today....we broke it down like this....

Pre-workout
1 pack Animal Nitro 30 mins prior
3 GH Max pills 25 mins prior
1 pack Animal Pump 15 mins prior
(2 servings Atomic 7 with 20 oz water, a little before workout but the rest of was during the workout)


Workout:

Cable curls superset with tricep extensions
80 x 50, 80 x 50
(45 sec rest)
90 x 40, 90 x 40
(60 sec rest)
100 x 30, 100 x 30
(75 sec rest)
110 x 20, 110 x 20
(90 sec rest)
120 x 10, 120 x 10
(roughly 3 mins rest)

Barbell curls superset with skull crushers
80 x 14, 80 x 12 (supposed to be 10 but I didn't hit failure)
(90 sec rest)
70 x 20, 70 x 20
(75 sec rest)
60 x 30, 60 x 30
(60 sec rest)
50 x 40, 50 x 40
(45 sec rest)
40 x 50, 40 x 50
(roughly 3 mins rest)

Lower abs (hanging leg raises)
5 sets x failure (rest for 60 secs between sets)


PWO:
1 pack Animal Nitro 45 mins after
Weight gain shake


HOLY SHIT. I have never had such a pump before. My triceps exploded and felt numb, my biceps were rock hard and I even flexing couldn't get them any bigger, and my forearms were solid. I worked up a great sweat and it felt amazing, because I hit failure at almost each set.

By numbers, I hit 300 curls and 300 reps for triceps, all with a good amount of weight each time. My heart rate was high, cardio basically was involved with the high intensity. Definitely something I will continue to do and push for the full 4 weeks. Wish me luck

Respectfully,
VANCLEAVE

VANCLEAVE
03-19-13, 8:00 pm
Cardio on 03/17/13....stair master for 50 flights, then ran on the elliptical for 10 mins.



Let me start off by saying I threw up midway through this workout. I didn't feel sick at all, but with the amount of weight and pressure it was, I spit up water for a solid minute before getting back under the machine. So here it went...



Pre-workout:
1 pack Animal Nitro 45 mins prior
3 GH Max pills 40 mins prior
1 pack Animal Pump 30 mins prior
(no Atomic 7 because I forgot it at the house...damn)


Workout:

Leg press superset with heel raises on the same machine
360 x 50, 360 x 40
(45 sec rest)
540 x 40, 540 x 30
(60 sec rest)
680 x 30, 680 x 20
(75 sec rest)
770 x 20, 720 x 10
(90 sec rest)
900 x 10, 900 x 10
(90 sec rest)
810 x 20, 810 x 10
(75 sec rest)----threw up here----
720 x 30, 720 x 20
(60 sec rest)
630 x 40, 630 x 30
(45 sec rest)
540 x 50, 540 x 40

(rest for about 5-7 mins)

Weighted sit ups on decline bench

20 lbs x failure (5 sets with roughly 90 secs of rest between sets)


PWO:
1 pack Animal Nitro
2 servings of Atomic 7



Wow....this work out hurt in a good way. I'm not super sore today but I can feel it in my quads and calves. The reps were about 80-90% full, not slamming it all the way down. It was awesome though. Cardio again tonight and a lot of stretching. Tomorrow is chest and back.

Respectfully,
VANCLEAVE

Ed Eliason
03-20-13, 11:49 am
I'm worn out just reading that.

Cellardweller
03-20-13, 4:53 pm
holy volume Batman!! Can't wait to see how this goes.

VANCLEAVE
03-20-13, 9:34 pm
I'm worn out just reading that.

It's exhausting man. Doing the first set of 50, and superset it with another set of 50, you are already sweating and out of breath and it's the first fucking set. But you get into a rhythm by the third set or so and get used to the exhaustion. But at first it's killer!


holy volume Batman!! Can't wait to see how this goes.

Yea you're telling me! I've never trained to failure like this at so many reps. Normal it's like 6-8 or so but 50....it's a lot thinking about it until you get under the weight and just go. Stick around bud!

VANCLEAVE
03-20-13, 9:46 pm
Chest and upper back today. Supposed to do cardio yesterday but didn't....just sat in my tub for a while soaking my legs. I know, I'm being a pus...


Pre-workout:
1 pack Animal Nitro 40 mins prior
3 pills GH Max 30 mins prior
1 pack Animal Pump 20 mins prior
2 servings of Atomic 7, some before workout but most during it.


Workout:

Incline bench dumbbells superset with bentover rows (specifically targeting lats):
70 x 30, 70 x 30 (weight was too heavy and I had to rest around 20 reps, then kept going)
(1:00 rest)
70 x 20, 70 x 20
(1:15 rest)
80 x 10, 75 x 10
(1:30 rest)
90 x 7, 80 x 5
(1:45 rest)
95 x 8, 85 x 5
(2:00 rest)

Flat bench dumbbells superset with bentover rows (specifally targeting traps/shoulders):
95 x 6, 85 x 5
(1:45 rest)
90 x 10, 75 x 10
(1:30 rest)
85 x 20, 65 x 20 (weight again was too heavy, rested every couple of reps after rep 12)
(1:15 rest)
75 x 15, 55 x 15
(10 sec rest)
65 x 15, 55 x 15
(last set was supposed to be 30 reps but I had to split it up because my forearms kept giving out on me)


PWO:
1 pack Animal Nitro 15 mins after
Weight gain shake


I completed misjudged the weights today and had to drop the dumbbells and rest for a few seconds before I kept going. This shit is hard but it feels great. My chest is hard, my back is hard and my forearms/shoulders feel big too. Cardio tomorrow, then shoulders on Friday.

Respectfully,
VANCLEAVE

VANCLEAVE
03-22-13, 9:11 pm
Got my inzer belt yesterday. Shit is bad ass but it'll take some time to break in...it's pretty stiff right now.

Didn't do cardio yesterday cuz I finished up my sleeve at the tattoo parlor. Definitely going tomorrow for sure.


Today was shoulders and traps.


Pre-workout:
1 pack Animal Nitro 45 mins prior
3 pills GH Max 40 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Seated barbell military press (behind the head) superset with upright rows
65 x 40, 60 x 40
(1:00 rest)
85 x 30, 70 x 30
(1:15 rest)
105 x 20, 90 x 20
(1:30 rest)
125 x 15, 100 x 15
(2:00 rest)
145 x 10, 100 x 10
(3:00 rest)

Seated Arnold press superset with shrugs
70 x 6
60 x 4, 120 x 10 (weight was too heavy so I had to drop weight to finish)
(2:00 rest)
55 x 15, 100 x 15
(1:30 rest)
45 x 20, 90 x 20
(1:15 rest)
35 x 30, 80 x 30
(1:00 rest)
25 x 40, 75 x 40

(felt like a bitch struggling on 25's!)


We used the bungee cord to finish off the day. 3 sets of shoulders for the cord....

1 set x failure to the side, 1 set x failure to the front, 1 set x failure to the rear
1 set x failure to the side, 1 set x failure to the front, 1 set x failure to the rear
1 set x failure to the side, 1 set x failure to the front, 1 set x failure to the rear


PWO:
1 pack Animal Nitro 15 mins later
Weight gain shake


My shoulders and traps are tight and huge. It feels good but I'm sure it'll feel great tomorrow. Cardio tomorrow, then arms on Sunday!

Respectfully,
VANCLEAVE

Cellardweller
03-23-13, 1:47 pm
Chest and upper back today. Supposed to do cardio yesterday but didn't....just sat in my tub for a while soaking my legs. I know, I'm being a pus...


30, 40, 50 reps is cardio.

VANCLEAVE
03-26-13, 11:20 pm
30, 40, 50 reps is cardio.

I agree. I should be doing additional cardio on the off days....

VANCLEAVE
03-26-13, 11:44 pm
Legs was solo yesterday because my buddy had a doctor appointment. It was more difficult solo at first but I pushed through it.


Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 30 mins prior
1 pack Animal Pump 25 mins prior
2 servings Atomic 7, some before but mainly during the workout


Workout:

Leg press superset with calve raises
450 x 50, 450 x 40
(1:00 rest)
590 x 40, 540 x 30
(1:30 rest)
720 x 30, 720 x 20
(2:00 rest)
810 x 20, 810 x 10
(3:00 rest)
900 x 10, 900 x 10
(3:00 rest)
990 x 10, 995 x 10
(2:30 rest)
770 x 20, 770 x 10
(2:00 rest)
720 x 30, 720 x 20
(1:30 rest)
630 x 40, 630 x 30
(1:00 rest)
540 x 50, 540 x 40
(5:00 rest)

Decline crunches with 20 lbs barbell
5 sets x failure


PWO:
Mass Gainer Whey immediately after
Steak dinner at home with the wife



It felt amazing working up to 990 and it makes me want to push over 1000 next week. Shit is crazy. Chest and back tomorrow

Respectfully,
VANCLEAVE

VANCLEAVE
03-29-13, 3:29 pm
Pre-workout:
1 pack Animal Nitro 40 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Incline dumbbell press superset with bentover rows (specific for lats)
60 x 50, 60 x 50 (weight was too heavy)
60 x 40, 50 x 40
70 x 30, 50 x 30
70 x 20, 60 x 20
80 x 10, 65 x 10

Flat bench dumbbell press superset with bentover rows (specific for upper back)
80 x 12, 65 x 10
75 x 20, 60 x 20
70 x 30, 55 x 30
60 x 40, 50 x 40
60 x 50, 45 x 50


PWO:
Mass Gainer Whey immediately after


Huge reps today. I had better form today because I felt the weights a lot more in my back and lats. Shoulders/traps on the 29th.

Respectfully,
VANCLEAVE

VANCLEAVE
03-30-13, 10:35 pm
Shoulders and traps


Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Seated military press, superset with upright rows
75 x 40, 70 x 40
95 x 30, 80 x 30
115 x 20, 90 x 20
135 x 15, 100 x 15
155 x 10, 110 x 10

Arnold dumbbell press, superset with shrugs
65 x 10, 120 x 10
60 x 15, 110 x 15
55 x 20, 100 x 20
50 x 30, 90 x 30
40 x 40, 80 x 40


PWO:
Mass gainer Whey immediately after
1 pack Animal Nitro 20 mins after


Felt stronger for shoulders but my traps and shoulders don't look bigger nor feel as sore as last week.

Respectfully,
VANCLEAVE

VANCLEAVE
03-30-13, 10:36 pm
Forgot to post about last week's arm session because I had a dinner to go to right after. And I forgot the weight used so fuck it. Arms today because tomorrow's Easter.

Also went solo today because my partner just bought a house and had to move today.

Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Cable curls on EZ bar, superset with tricep extensions
110 x 40, 140 x 40
120 x 30, 150 x 30
130 x 20, 170 x 20
150 x 10, 180 x 10
160 x 10, 190 x 10


Barbell curls, superset with skull crushers
90 x 15, 100 x 10
90 x 12, 100 x 10
80 x 20, 90 x 20
70 x 30, 80 x 30
60 x 40, 70 x 40

Hanging leg raises
5 sets x failure


PWO:
Mass Gainer Whey immediately after
1 pack Animal Nitro 25 mins after


Went heavier on the triceps because last week I did about the same weight and wasn't hitting failure at my marks. So fuck it, went heavy. It hurt but was nice to grunt in the gym....and no one else was there at 5:00pm on a sunny Saturday. Legs Monday.

Respectfully,
VANCLEAVE

VANCLEAVE
04-02-13, 11:28 pm
Legs


Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 30 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Leg press, superset with calve raises
540 x 50, 540 x 40
680 x 40, 680 x 30
710 x 30, 710 x 20
850 x 20, 850 x 10
990 x 10, 990 x 10
1040 x 10, 1040 x 10
1080 x 10, 1080 x 10
900 x 20, 900 x 10
720 x 30, 720 x 20
(stopped here because my right knee wasn't feeling right)

Leg extension dropsets
250 x failure, 190 x failure, 250 half reps x failure
250 x failure, 190 x failure, 250 half reps x failure
250 x failure, 190 x failure, 250 half reps x failure


PWO:
Mass Gainer Whey immediately after
1 pack Animal Nitro 15 mins after



My right knee was not cooperating with me. The tendon in front of the knee cap felt out of place. I was wearing my Rehbands the entire time, warmed up and stretched prior, adjusted the sleeves, massaged the knee cap, and it wasn't helping. Not sure why it was doing this because I didn't do anything different. I'll look at my foot placement next week and hopefully it doesn't happen again. Chest/back on Wednesday

Respectfully,
VANCLEAVE

VANCLEAVE
04-03-13, 9:27 pm
Chest and lats


Pre-workout:
1 pack Animal Nitro 60 mins prior
4 pills GH Max 45 mins prior
1 pack Animal Pump 35 mins prior
2 servings of Atomic 7, mainly during but mostly after the workout


Workout:

Incline dumbbell bench press, superset with dumbbell bentover rows (specifically target the lats)
65 x 30, 65 x 30
75 x 20, 75 x 20
85 x 10, 85 x 10
95 x 5, 95 x 5
100 x 5, 100 x 5

Flat dumbbell bench press, superset with dumbbell bentover rows (specifically target upper back)
110 x 5, 110 x 5
110 x 5, 110 x 5
100 x 10, 100 x 10
85 x 20, 85 x 20
70 x 30, 70 x 30


PWO:
Mass Gainer Whey immediately after
1 pack Animal Nitro 20 mins after


Felt really fucking strong today. Hitting 100 and 110 with great form was awesome. I didn't feel like I was doing anything wrong or I was pushing too much weight, so it felt great to put up those numbers. Shoulders on Friday

Respectfully,
VANCLEAVE

VANCLEAVE
04-05-13, 10:20 pm
Shoulders and traps


Pre-workout:
1 pack Animal Nitro 50 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior
1 serving Atomic 7, some before but the majority during workout


Workout:

Seated military press, superset with upright rows
85 x 40, 60 x 40
105 x 30, 70 x 30
115 x 20, 80 x 20
135 x 15, 90 x 15
155 x 10, 100 x 10

Arnold dumbbell press, superset with shrugs
70 x 10, 120 x 15 (70 was too heavy)
60 x 15, 120 x 16
50 x 20, 120 x 20
40 x 30, 110 x 30
32.5 x 40, 100 x 40


PWO:
Mass Gainer Whey immediately after
1 pack Animal Nitro 15 mins after


Shoulders felt great today. Really took my time on the reps. And for the shrugs, I leaned forward more and focused more on the upper back/back side of the traps. Felt big in the gym.

Respectfully,
VANCLEAVE

VANCLEAVE
04-08-13, 3:42 pm
Bi's and Tri's. Shoulders and forearms are a little sore from shoulder day.



Pre-workout:
1 pack Animal Nitro 40 mins prior
4 pills GH Max 30 mins prior
1 pack Animal Pump 25 mins prior


Workout:
Cable curls on EZ bar, superset with tricep extensions
120 x 40, 130 x 40
130 x 30, 150 x 30
150 x 20, 160 x 20
160 x 11, 180 x 10
180 x 10, 190 x 10

Barbell curls, superset with skull crushers
100 x 10, 110 x 12
100 x 11, 110 x 11
90 x 22, 100 x 20
80 x 30, 90 x 30
70 x 40, 80 x 40

Hanging leg raises
5 sets x failure


PWO:
Mass Gainer Whey immediately after
1 pack Animal Nitro 20 mins after


Forearms are really sore. Rest days are obviously needed between shoulders and arms. Rest Sunday, then legs Monday. My right knee is probably 90% right now because it is still sore from last week, so I'll focus on using the same weight as before but perfecting my form.

Respectfully,
VANCLEAVE

VANCLEAVE
04-09-13, 7:45 pm
Leg day. Knee is sore but I got my inzer knee wraps in the mail today. I've never used wraps before and today they weren't that bad.


Pre-workout:
1 pack Animal Nitro 50 mins prior
4 pills GH Max 40 mins prior
1 pack Animal Pump 25 mins prior


Workout:

Leg press, superset heel raises
540 x 50, 540 x 40 (rehband sleeves used)
680 x 40, 680 x 30 (sleeves)
810 x 30, 810 x 20 (knee wraps)
950 x 20, 950 x 10 (wraps)
1040 x 10, 1040 x 10 (wraps)
1130 x 10, 1130 x 10 (wraps)
990 x 20, 990 x 10 (wraps)
810 x 30, 810 x 20 (wraps)
720 x 40, 720 x 30 (sleeves)
540 x 50, 540 x 40 (sleeves)

Decline crunches with 20 lbs dumbbell
5 sets x failure


PWO:
Mass Gainer immediately after
1 pack Animal Nitro 25 mins after


The wraps I got are the Inzer Gripper Knee Wraps (black/yellow with grip on one side). I've never used knee wraps before so I played with them a bit at home beforehand. It felt best using the grip side on my skin vs the grip side out. I did a simple spiral wrap and kept it fairly tight. Using them and placing my feet higher on the leg press platform made my knees feel great. Legs felt dominated and my knees didn't hurt at all. Great workout today.

Respectfully,
VANCLEAVE

VANCLEAVE
04-09-13, 7:54 pm
Legs were yesterday (04/08)....chest and lats was today (04/09). Today's workout was supposed to be tomorrow but my buddy and I both have plans tomorrow so we moved it today. Next workout will be in two days so that's a nice little break


Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior
1 serving Atomic 7, all during workout


Workout:

Incline dumbbell bench press, superset bentover rows (specific for lats)
65 x 30, 65 x 30
75 x 20, 75 x 20
85 x 10, 85 x 10
95 x 6, 95 x 5
100 x 6, 100 x 5

Flat dumbbell bench press, superset bentover rows (specific for upper back)
110 x 8, 110 x 5
110 x 12, 100 x 6
110 x 10, 95 x 10
95 x 20, 85 x 20
80 x 30, 75 x 30

Cable pull down dropsets
150 x failure, 110 x failure, 70 x failure
170 x 10, 90 x 10, 90 x 10


PWO:
Nitro Tech Whey immediately after
1 pack Animal Nitro 25 mins after



Lats feel huge. Shoulders and forearms are sore for not having much rest the past few days so having two days off will be nice. Great workout today though. I'm excited seeing my body change and the weights get heavier.

Respectfully,
VANCLEAVE

VANCLEAVE
04-11-13, 8:26 pm
Shoulders and traps today.


Pre-workout:
1 pack Animal Nitro 45 mins prior
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior


Workout:
Seated military press, superset upright rows
95 x 40, 70 x 40
115 x 30, 80 x 30
135 x 20, 90 x 20
145 x 15, 100 x 15
165 x 10, 110 x 10

Arnold dumbbell press, superset shrugs
65 x 10, 130 x 11
60 x 15, 120 x 15
55 x 20, 110 x 22
45 x 30, 100 x 30
35 x 40, 95 x 40


PWO:
Nitro tech Whey immediately after
1 pack Animal Nitro 20 mins after


Shoulders felt great today. I was a little nervous with the military press going that heavy but I need to not doubt myself. I got it up without much struggle. Arms on Saturday

Respectfully,
VANCLEAVE

VANCLEAVE
04-13-13, 7:52 pm
Arms today

With graveyard work schedule, I woke up late for this workout so I didn't have time to eat much and give some room before taking my pills.

Pre-workout:
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior
Atomic 7 throughout workout


Workout:
Cable curls on EZ bar, superset tricep extension
120 x 45, 150 x 40
130 x 30, 160 x 30
150 x 22, 170 x 22
180 x 12, 190 x 13
190 x 10, 200 x 11

Barbell curl, superset skull crushers
100 x 11, 110 x 11
100 x 11, 110 x 10
90 x 20, 100 x 20
90 x 30, 90 x 30
80 x 40, 70 x 40

Hanging leg raises
5 sets x failure


PWO:
Nitro Tech Whey immediately after
1 pack Animal Nitro 15 mins after


We changed the form of our skull crushers (before we were lowering the bar to our forehead, today we lowered it to behind our head) and it definitely felt harder. Sucks to think we weren't doing them correct in the first place, but I know I felt it a lot more doing it this way. Legs on Monday.

Respectfully,
VANCLEAVE

Cellardweller
04-13-13, 9:47 pm
You're really killing this in here. You say you're seeing changes. Looking fuller, more muscular? What's the scale saying? You gaining or loosing weight running this? Would you say you're leaner, less BF?

VANCLEAVE
04-15-13, 11:46 pm
You're really killing this in here. You say you're seeing changes. Looking fuller, more muscular? What's the scale saying? You gaining or loosing weight running this? Would you say you're leaner, less BF?

Thanks bud. My girl has noticed it and I'm noticing in my clothing a lot more. My shirts are getting tighter and I'm feeling a lot thicker. I haven't weighed myself since I started DTP, and I'm waiting until this program is finished to step on the scale and tape myself. I started at the beginning of March, and I was 183 lbs and 15%...I'd only assume that I've gained more muscle and BF has stayed close to 15% or dipped down a little. I took before pics and when done I'll do a good taping, weighing, pics...but I just started week 4 of 6 today :)

VANCLEAVE
04-16-13, 12:13 am
Leg day.

Didn't eat much this morning because we were running around town with errands and ran out of time. Bad.


Pre-workout:
1 pack Animal Nitro 50 mins prior
4 pill GH Max 40 mins prior
1 pack Animal Pump 30 mins prior


Workout:

Legpress, superset heel raises
540 x 50, 540 x 40
720 x 40, 720 x 30
860 x 30, 860 x 20
950 x 20, 950 x 10 (knee wraps)
1040 x 10, 1040 x 10 (knee wraps)
1130 x 10, 1130 x 10 (knee wraps)
950 x 20, 950 x 10 (knee wraps) (leg press 15 reps normal speed, then last 5 slow negatives)
810 x 30, 810 x 20 (25 normal speed, 5 slow negatives)
720 x 40, 720 x 30 (30 normal speed, 10 slow negatives)
540 x 50, 540 x 40 (40 normal speed, 10 slow negatives) (feet placed higher on the press)

Decline crunches with 20 lbs barbell
5 sets x failure


PWO:
Nitro tech Whey immediately after
1 pack Animal Nitro 15 mins after


My right knee has been fairly sore the last two weeks. I feel it's from poor form/stance. Usually, I stand just outside shoulderwidth, with my toes slightly pointed outward...today, I brought my feet at/just inside shoulderwidth and feet were straight, not pointed outward. I focused on bending my knees straight to push the press and not have my knees wobble or bow outward....and my knees feel great today. They are sore, feeling like I had a lot of weight on them, but not sore like I was doing it wrong (like it's felt before). I feel great. Chest/back on Wednesday.

Respectfully,
VANCLEAVE

VANCLEAVE
04-17-13, 8:16 pm
Chest and lats today. Switched up the exercises because we weren't happy with the lat exercises before.


Pre-workout:
4 pills GH Max 35 mins prior
1 pack Animal Pump 25 mins prior
Atomic 7 (drank throughout workout)


Workout:

Incline dumbbell bench press, superset with iso-machine lat pull down
65 x 30, 45 x 30 (lats, last 10 reps slow negative)
75 x 20, 70 x 20 (lats, last 5 reps slow negative)
85 x 13, 90 x 12 (lats, last 6 reps slow negative)
100 x 8, 125 x 6
110 x 5, 125 x 5

Flat dumbbell bench press, superset bent over rows (specific for upper back)
120 x 5, 85 x 9
120 x 5, 85 x 8
110 x 10, 80 x 10
95 x 20, 75 x 20
80 x 30, 65 x 30

Cable pull down dropsets (wide grip)
190 x 8, 120 x 10, 80 x 10
190 x 8, 120 x 10, 80 x 10
190 x 8, 120 x 10, 80 x 10

Rear delt machine dropsets
100 x failure, 70 x failure, 40 x failure
100 x failure, 70 x failure, 40 x failure

Iso machine bench press
165 x failure (slow negatives for each rep)


PWO:
Nitro tech Whey immediately after
1 pack Animal Nitro 20 mins after


I'm feeling the size in my upper body a lot more lately. We had an issue with the iso machine lat pull downs because we were hitting failure in our forearms way before our lats...so we upped the weight a lot and did fast reps while keeping good form, and that seemed to help. But after 4 weeks so far, I need a massage! Shoulders on Friday

Respectfully,
VANCLEAVE

VANCLEAVE
04-19-13, 10:06 pm
Shoulders and traps today.


Pre-workout:
1 pack Animal Nitro 50 mins prior
4 pills GH Max 40 mins prior
1 pack Animal Pump 20 mins prior


Workout:
Seated military press, superset upright rows
95 x 40, 70 x 40
115 x 30, 80 x 30
135 x 20, 90 x 20
145 x 15, 100 x 15
165 x 10, 110 x 10

Arnold dumbbell press, superset shrugs
70 x 10, 130 x 10
65 x 15, 120 x 20
55 x 20, 120 x 20
45 x 30, 110 x 30
35 x 40, 100 x 40


PWO:
Nitro tech Whey immediately after
1 pack Animal Nitro 10 mins after


Shoulders feel bigger after today. Good pump. Arms on Sunday

Respectfuily,
VANCLEAVE

VANCLEAVE
04-23-13, 2:57 pm
Arm day. Took some Advil about two hours prior to working out because my right forearm has been hurting on arm day in the past week or so. Seems when I use my forearms strength to lift something, it starts to throb. I worked on not using my forearms at all today during lifts.


Pre-workout:
4 pills GH Max 35 mins prior
1 pack Animal Pump 20 mins prior


Workout:
Cable curls on EZ bar, superset with tricep extensions
120 x 40, 150 x 40
130 x 30, 160 x 30
150 x 20, 180 x 20
170 x 10, 190 x 10
180 x 10, 200 x 10

Barbell curl, superset with skull crushers
100 x 10, 110 x 10
100 x 10, 110 x 10
90 x 20, 100 x 20
80 x 30, 90 x 30
70 x 40, 70 x 40


PWO:
PWO Shake (Nitro tech Whey with Inner Armour's Mass-Peak) immediately after
1 pack Animal Nitro 15 mins after


Focused on stiffening my wrists and not using my forearms at all. Felt good today. Legs tomorrow

Respectfully,
VANCLEAVE

VANCLEAVE
04-23-13, 3:15 pm
On Arms on 04/21, we also did:

Hanging leg raises
5 sets x failure

VANCLEAVE
04-23-13, 3:16 pm
Start of week 5. All of this week, and then next week, then I get to weigh and tape myself. I can't fucking wait!



Leg day


Pre-workout:
1 pack Animal Nitro 50 mins prior
4 pills GH Max 40 mins prior
1 pack Animal Pump 30 mins prior


Workout:

Leg press, superset heel raises
540 x 50, 540 x 40
680 x 40, 680 x 30
810 x 30, 810 x 20
950 x 20, 950 x 10 (knee wraps used)
1040 x 10, 1040 x 10 (knee wraps)
1130 x 10, 1130 x 6 (knee wraps)
900 x 20, 900 x 10 (last 5 reps, slow negatives)
810 x 30, 810 x 20 (last 10 reps, slow negatives)
630 x 40, 630 x 30 (last 10 reps, slow negatives)
540 x 50, 540 x 40 (last 10 reps, slow negatives)

Decline crunches with 20 lbs barbell
5 sets x failure


PWO:
PWO shake immediately after
1 pack Animal Nitro 20 mins after


Good leg day. My stance is feeling better and better. Chest and back on Wednesday

Respectfully,
VANCLEAVE

VANCLEAVE
04-25-13, 12:05 am
Ran out of Nitro yesterday. I ordered some online because no one around here carries it. Shitty


Pre-workout:
4 pills GH Max 40 mins prior
1 pack Animal Pump 30 mins prior


Workout:

Incline dumbbell bench press, superset iso-machine lat pull down
65 x 35, 90 x 30
75 x 22, 125 x 20
85 x 14, 150 x 10
100 x 6, 175 x 5
110 x 5, 175 x 5

Flat dumbbell bench press, superset bent over rows specific to lats
120 x 5, 55 x 10
120 x 5, 55 x 9
100 x 10, 45 x 15
85 x 20, 35 x 23
70 x 30, 32.5 x 30

Cable machine wide grip lat pull down
150 x 10, 130 x failure, 100 x failure

Rear delt machine
55 x failure, 45 x failure


PWO:
PWO shake (now with a big spoonful of peanut butter) immediately after



For the bench presses, we really slowed our motions and squeezed hard at the top of lifts. For the lats, we did the last 10 or 5 with slow negatives until failure. Really felt like I hit my chest today and my back feels wide.

Respectfully,
VANCLEAVE

VANCLEAVE
04-27-13, 10:50 am
Worked out right after work. Felt exhausted but had to push through it.


Pre-workout:
4 pills GH Max 45 mins prior
1 pack Animal Pump 25 mins prior
Atomic 7 throughout workout


Workout:
Seated military press, superset upright row
95 x 44, 70 x 40
115 x 34, 80 x 30
135 x 23, 90 x 20
155 x 16, 100 x 16
175 x 10, 110 x 11

Arnold dumbbell press, superset dumbbell shrugs
70 x 10, 130 x 10
65 x 15, 120 x 20
55 x 20, 120 x 20
45 x 30, 110 x 30
35 x 40, 100 x 40


PWO:
PWO shake 20 mins after
1 pack Animal PM 45 mins after (because it's my time to sleep)


Felt big before the workout but not so much after. I need to push myself harder. I've got 8 days left in this program before I tape and weigh. Arms on Sunday

Respectfully,
VANCLEAVE

Cellardweller
04-27-13, 12:26 pm
Make those 8 days count brother.

VANCLEAVE
05-01-13, 12:04 pm
Make those 8 days count brother.

Thanks man. It's getting harder.

VANCLEAVE
05-01-13, 12:12 pm
Arm day


Pre-workout:
4 pills GH Max 45 mins prior
1 pack Animal Pump 30 mins prior


Workout:

Cable curls with EZ bar, superset tricep extensions
120 x 40, 150 x 40
130 x 30, 160 x 30
150 x 20, 180 x 20
170 x 10, 200 x 10
180 x 10, 200 x 10

Barbell curl, superset skull crushers
100 x 10, 110 x 10
100 x 10, 110 x 10
90 x 20, 100 x 20
80 x 30, 90 x 30
70 x 40, 70 x 40

Hanging leg raises
5 sets x failure


PWO:
PWO shake immediately after


Arms felt good today. Legs tomorrow

Respectfully,
VANCLEAVE

VANCLEAVE
05-01-13, 12:26 pm
Start of final week of DTP. Excited to see how my body has changed in the past 6 weeks.

Leg day


Pre-workout:
4 pills GH Max 40 mins prior
1 pack Animal Pump 30 mins prior


Workout:
Leg press, superset heel raises
540 x 50, 540 x 40 (last 10 leg press reps, slow negatives)
680 x 40, 680 x 30 (last 10 reps, slow negatives)
810 x 30, 810 x 20 (last 10, slow negs)
950 x 20, 950 x 10 (last 5 slow negs)
1040 x 11, 1040 x 10 (knee wraps used)
1130 x 10, 1130 x 10 (knee wraps used)
950 x 20, 950 x 10 (last 5 slow negs)
810 x 30, 810 x 20 (last 10 slow negs)
630 x 40, 630 x 30 (last 10 slow negs)
540 x 50, 540 x 40 (last 10 slow negs)


PWO:
PWO shake immediately after


Legs feel thick! Last leg day for this cycle, and finally. My knees are screaming. Chest and back tomorrow. Let's do it!

Respectfully,
VANCLEAVE

VANCLEAVE
05-06-13, 3:07 pm
Chest and back. I got my Nitro in the mail when I got back from the gym today so that was nice.


Pre-workout:
4 pills GH Max 45 mins prior
1 pack Animal Pump 30 mins prior
Atomic 7 throughout the day


Workout:

Incline dumbbell bench, superset iso-machine lat pull down
60 x 36, 90 x 35
70 x 25, 135 x 20
85 x 13, 170 x 12
100 x 8, 195 x 7
110 x 7, (drop set for lats) 195 x 6, 170 x 9, 135 x 13

Flat dumbbell bench, superset bent over rows specific for traps/shoulders
120 x 7, 55 x 8
120 x 6, 55 x 8
110 x 12, 45 x 15
95 x 20, 40 x 20
85 x 30, 35 x 30

Decline crunches with 20 lbs barbell
5 sets x failure


PWO:
PWO shake immediately after
1 pack Animal Nitro 20 mins after


I felt really strong on the incline and flat bench. I'm motivate that this is my last week to be honest. My body needs a break. Few more days then I weigh and tape.

Respectfully,
VANCLEAVE

Pale Rider
10-31-14, 8:42 pm
Looking strong