boolkin'

[Euro-Man]

Well, 12 week alternating program is almost half-done. I'm on my sixth week, and it is once again changing next week. :0uch:

The biggest difference, so far, has been visible on the arms. I'm not really sure how the rest of the body is developing, but I'll find out once I measure everything after the program. So far I haven't missed a single day of the show, and it's been a real challenge with the way the reps / sets alternate to vary intensity.

Anyway, I've been doing 3000 cals a day, more or less clean - but I admit with some cheating and goodies to make the trip more fun. :mhihi: I now know how to drop the bf, so the extra fat is not something I'm too concerned with.

(I am squeezing them against the body, so they do look a little bigger :mhihi: )
http://www.needoptic.com/img/temp/bulk2.jpg

ANd here's my latest craze - one of them asian soup bowls (low fat) mixed with lean beef. I know it's not complex carbs, but every now and then it's a delicious meal I treat myself with.

http://www.needoptic.com/img/temp/bulk3.jpg

I will report back when I'm done with the program. I especially enjoy the aspect of not having to "think" what to do the next week.. .it's all on paper, and all I have to do is push myself and complete the list.

[Thunder Dump]

.

[Euro-Man]

:lol:




:rant: :bash:

p.s.- you suck at teh photochopp. :o

[Thunder Dump]

:lol:




:rant: :bash:

p.s.- you suck at teh photochopp. :o

I should have flipped it. :mhihi: :0wned: by teh mirror.

[Euro-Man]

:0uch:

I had partial deadlifts yesterday, and 315lbs seemed insane.

[Euro-Man]

:(

Ok, I'm back to 204lbs, and my weight ain't moving. :rant:
That's the exact limit I always reach when I try to "grow". By how much should I increase the caloric intake? I'm currently taking in ~3000 cals a day.

The current program (poly's 12 week) is currently on the 9th week, and I will be able to put in another week before I leave for my vacation. Strength wise I see a lot of improvement - especially in the shoulder and chest area, and arms too. I'm much more stable when doing a bench press and stronger. To myself I also seem bigger, but I think it just seems that way because I put on some fat after the leaning out thing. :sqnteek:

Either way... advice? I will be taking that week off when I go to Ixtapa, and then when I get back I would like to start fresh. Does anyone have a good program I could work with? This has certainly been a great experience, but before I repeat the same 12 week thing - I'd like to try something different.

And here are some pics... :uhh:


http://www.needoptic.com/img/temp/br1.jpg

http://www.needoptic.com/img/temp/br2.jpg

http://www.needoptic.com/img/temp/br3.jpg

http://www.needoptic.com/img/temp/br4.jpg

http://www.needoptic.com/img/temp/br5.jpg

[Throtex]

I should have flipped it. :mhihi: :0wned: by teh mirror.
:rofl: just saw this ... bad, bad :rofl:

[Wraab Wall]

Odor - you should have been upping your calories/portions for a while now. :dunno:
3000 is obviously too low if you aren't gaining any more weight. And you are still doing some cardio, yes?

[Euro-Man]

Odor - you should have been upping your calories/portions for a while now. :dunno:
3000 is obviously too low if you aren't gaining any more weight. And you are still doing some cardio, yes?

Actually I stopped on the cardio. :mhihi: I friggin hate it, mang. :lol:
And even without cardio I am not gaining @ 3000cals a day. :rant: :mhihi:

Aight, capn. I'll up 'em up. Anyway, any suggestions for my next "program" ?
Do you have any favorites on the web or anything? I really liked how this one changed every 3 weeks, it was a very good challenge.

[Stevo Stitches]

:hitit: :hay:

[Euro-Man]

:hay:



:run:

[Wraab Wall]

Actually I stopped on the cardio. :mhihi: I friggin hate it, mang. :lol:
And even without cardio I am not gaining @ 3000cals a day. :rant: :mhihi:

Aight, capn. I'll up 'em up. Anyway, any suggestions for my next "program" ?
Do you have any favorites on the web or anything? I really liked how this one changed every 3 weeks, it was a very good challenge.


Look into Optimized Volume Training (OVT) its a modified version of german volume training (GVT). I've done it a little, and it's pretty intense.

Couple that with more calories, and I think you can put some size on comrade.

[Brian]

look, his toes are all seperated from flexing so hard :mhihi:

http://www.needoptic.com/img/temp/br2.jpg

[Wraab Wall]

p.s. stick some cardio in there during the week. or at least go for a brisk walk with sfetlana :fruit:

[Wraab Wall]

my quick critique:

work on upper chest
work on traps
work on rear delts
can't really tell, but I think you need to work on the hamstrings - and overall on your legs. but I think thats where if you can start putting some weight on, it will really help.

you have a nice wide back :hay: need some thickness
you've stayed pretty damn lean
biceps look good - I bet you love to watch yourself in the mirror. :lol:

overall :thumbsup:

[Weezy]

Take a picture of your penis so we can see if you've added any girth during your bulking.

[Brian]

it's boner time!

[Weezy]

it's boner time!

:rofl:

[Wraab Wall]

:nono:

[Brian]

:boink:

[Adam_Schwartz]

I assume OVT and GVT are more general terms or do these programs have very specific lifts, rep/set frequencies, etc?

[Wraab Wall]

I assume OVT and GVT are more general terms or do these programs have very specific lifts, rep/set frequencies, etc?


You know what GVT is right? 10x10

OVT is basically 5x5x2 - it's a 2 set superset and using 2 exercises instead of just 1 like in GVT.

So yes there is a specific rep range pattern. Exercises can vary, just like with anything.


Longest you want to do something like this is 8 weeks - and seperate it into 2 4 week blocks, where you change the lifts after the 1st 4 weeks.

[Adam_Schwartz]

I was not familiar with either of these to be honest, but they sound pretty intense. I will search for some sample routines to try. Thanks knee-grow.

[Wraab Wall]

I was not familiar with either of these to be honest, but they sound pretty intense. I will search for some sample routines to try. Thanks knee-grow.


No problem - I'll look for a link for it. Thats just the stuff I remember about the OVT. I think I remeber seeing a plan laid out for it actually. I'll see if I can find it homie.

[Euro-Man]

my quick critique:

work on upper chest
work on traps
work on rear delts
can't really tell, but I think you need to work on the hamstrings - and overall on your legs. but I think thats where if you can start putting some weight on, it will really help.

you have a nice wide back :hay: need some thickness
you've stayed pretty damn lean
biceps look good - I bet you love to watch yourself in the mirror. :lol:

overall :thumbsup:


:redface: :hay:

Thanks mang! I will def. put some focus on those things. And a "yes sir" on the legs. I know I need to get bigger there to proportion it all out.

As far as the program goes - post some links if you got 'em, I'm doing my search now too.

Thanks again!

[Pull_T]

Do you ever work forearms or grip?

[Wraab Wall]

Do you ever work forearms or grip?


I doubt it - not many people do. I do about 1 time a month, if that.

[Euro-Man]

No, I don't.

[Brian]

Do you ever work forearms or grip?

nightly

[Euro-Man]

Found it.

http://www.t-nation.com/findArticle.do?article=257ovt2

:wired: Sounds intense. :werd:

I'm excitedly waiting till the day I can start this. :wired:

[Wraab Wall]

Yeah thats it.

[Adam_Schwartz]

Do you ever work forearms or grip?

Sure, everytime I do deadlifts and shrugs.

[Euro-Man]

:werd: They also seem to hurt after I do chins or heavy bicep curls. :dunno:

[Brian]

yeah - you can add that motion to the curls - feels good

[Euro-Man]

it is only expected:


<-----------




:mhihi:

[Wraab Wall]

:sqnteek:

you freaking wee todd :lol:

[Simmster]

my quick critique:

work on upper chest
work on traps
work on rear delts
can't really tell, but I think you need to work on the hamstrings - and overall on your legs. but I think thats where if you can start putting some weight on, it will really help.

you have a nice wide back :hay: need some thickness
you've stayed pretty damn lean
biceps look good - I bet you love to watch yourself in the mirror. :lol:

overall :thumbsup:

:snipe:
After that, I'm not posting any progress tips. I can't handle anything but praise.

[Euro-Man]

:lol:

Nah man, it's all good. I, for some reason, have trouble seeing my week spots because I'm so used to my own body. :dunno: It's good that wraab points stuff out. ;)

[Wraab Wall]

:word:

I'm not being critical - I'm just trying to help homeboy out. Plus the one place for him to add some wieght is in his legs.

And all I'm trying to point out is areas to work on, not that they horrible or anything. :lol:

[Euro-Man]

Plus the one place for him to add some wieght is in his legs.



But I want huge tits and scullcrushing biceps :cry:

[Wraab Wall]

But I want huge tits and scullcrushing biceps :cry:


so you can look like your av. :lol:

those guys looked stupid - and I see them all the time at the gym :werd:

[Euro-Man]

:rant:

:o

[Simmster]

:word:

I'm not being critical - I'm just trying to help homeboy out. Plus the one place for him to add some wieght is in his legs.

And all I'm trying to point out is areas to work on, not that they horrible or anything. :lol:

Yeah, I know. I have too many weak spots, though. ;)
Seriously, though, it seems like I get going great, and something happens. Like last time, I'm not sure when or how, but I think it was from carrying the luggage on our way home from Vegas. I pulled my whole left trap! :rant: Hurt to do almost anything, except for wrist curls and bicycle!
Injuries suck! :furious: