VARVENS LOG

[soundsgood]

Hey Varven, nice to see you are DogCrapp training now.

Ive been thinking about getting into it for this Bulk cycle, to get a bit stronger. I will keep an eye on your log and see how your strength improves.

I know how you are dieting down to hit 12%, how does DC training fit in with that? Doing lots of cardio too? And where's your diet :naughty:

[Varven]

Hey mate,

with any continuous progression type programmes strenght will come.. be it west side or D.C... my only worry is diet...

I haven't been "pigging" or "cheating"... just struggling to get in enough protein and not too many carbs..

To be D.C.'ing it properly I need to be getting in at least 400g protein at the size I want to be. .. ... Im barely getting 250g at this point.

Cardio I get 2x 2 hour sessions of beach volleyball a week.

Will start doing pwo HIIT as well once or twice... I think that should do the job...

but it all comes back to diet...

D.C. is definitely good when you are not on a calorie restriction... cause you know chomping through steak and Kumara's all day long is going yo have you as anabolic as you can possibly be, ready to kick that logbook's ass again!

[Ash]

Gday mate

HIIT is going to smash you into the ground while you're on DC and will limit the duration of your blast phase, don't go there unless you like getting sick (ask Dave what happens when you overdo other stuff while on DC).

Do the fasted state AM cardio, a brisk walk for 40 minutes before breakfast (with a shot of BCAAs or WPI before hand) will work wonders and will push your appetite to where it needs to be without cutting into your recovery. It sucks to have to get up an hour early a few times a week but it's worth it.

Re. the diet. Either keep a daily count of protein in your logbook, run a spreadsheet or start up a fitday.com account to keep track of the intake. Without enough protein, DC will not treat you kindly

[Varven]

Gday mate

HIIT is going to smash you into the ground while you're on DC and will limit the duration of your blast phase, don't go there unless you like getting sick (ask Dave what happens when you overdo other stuff while on DC).

Do the fasted state AM cardio, a brisk walk for 40 minutes before breakfast (with a shot of BCAAs or WPI before hand) will work wonders and will push your appetite to where it needs to be without cutting into your recovery. It sucks to have to get up an hour early a few times a week but it's worth it.

Re. the diet. Either keep a daily count of protein in your logbook, run a spreadsheet or start up a fitday.com account to keep track of the intake. Without enough protein, DC will not treat you kindly

Ash check your PM.

Yup target is to increase protein in steps rather than trying to hit my target and fail instantly..

first step 300g protein.

Then up it 50g after 4 weeks and then again after 4 weeks to get to 400g.

I'm using 5 - 10g of L glutamine and 5 - 10g of BCAA a day.

Going with green tea as well.

will add in vitamin C, taurine and mabe Beta Alanine...

Your right morning cardio is a bitch but looks like I might just have to pony up and get it done!

[Ash]

I found that the morning cardio really helps, although it was much easier when I was living close to the beach - much less hassle to go for a long walk there than trudging through town with the traffic.

If you can get to 300 grams spaced throughout the day (without using 200g of whey) then you'll be well on track. Should be easy for a carnivore :pfft:

[Varven]

Hitting around 250g a day right now with 100g from whey.. dont want any more of whey... Id rather eat meat.. just a matter of being organised and disciplined I suppose.

Yesterdays workout

Hammer Strenght Preacher curl

32.5kg added 1x10 RP 1X3 RP 1X2

20kg SH 1x20s ES 1x20s

Goal is to increase all my SH and ES times to at least 60secs

Pin wheel Curls

35lb 1x12, 1x5, 1x4

ES 25kg 1x60s

Donkey Calf raises

68kg 1x10

Really need to work on calf stretching

SLDL

100kg 1x14

ES 1x60s

Squat

90kg 1x6

60kg 1x18

Knee is still dodgy so Cant push too hard....

[Varven]

Saturday was workout A3 which didnt go to plan

Flat DB bench press

60lbs 1x15 RP 1X3, 1X3

SH 35lb 1x30 ES 25lb 1x60s

Elbows felt really dodgy.. tendonitis flared up again.... but decided tot ry and continue

Shoulders ex was meant to be push press, but it didnt go to well, so ended up doing several hang cleans and push presses. For the permanent split will replace push press with machine presses perhaps.

Triceps

Floor press

Did one straight set of 15reps on 60kgs.. elbows were under substantial duress so decided to call it quits with the workout there.

Left out back width and back thickness

Hopefully its just a temporary inflammation and Its going to recover...

[Varven]

Getting some more physio work done on elbows so decided to drop biceps and forearms, I would rather compromise working them rather than re-injuring them severaly.

Calf raises on Leg press machine

3plates 1x8 RP 1X4 RP 1X4

Hammies - Sumo Leg Press

4pps 1x15

ES 1X60s

Quad Cybex Leg Press

330lbs 1x10

210lbs 1x20

ES 1x60s

Cardio 30 mins.

[Old Bull]

Happy New Year V \:D/

[Varven]

Happy New Year V \:D/

Thanks OB, hope this year brings us all some large lifts.

Ive put totals of TT (this time) in brackets to compare against the total of LT (last time).

Incline Smith Bench

LT 21.25kg/side 1x16

TT 25kg/side 1x10 RP 1x4 RP 1x3 (17)

DB Shoulder Press

LT 50lb 1x15

TT 55lb 1x12 RP 1x4 RP 1x2 (18)

DB Tricep Pull over

LT 55lb 1x17

TT 60lb 1x10 RP 1X5 RP 1X3 (18)

V Grip Pull Down

LT 110lb 1x19

TT 120lb 1x12 RP 1x4 RP 1x3 (19)

Deadlift

LT 130kg 1x4 , 100kg 1x10

TT 140kg 1X5 , 100kg 1x12

Going to try and increase reps at 140 as well as at 100... did them more like speed pulls, really explosive.

[soundsgood]

Solid improvement after the first cycle Varven!

Keep at it and you'll be smashing those deads in no time 8)

[Ash]

Good progress already - nice work. The high rep ranges are good if you're having issues with injuries - will hopefully keep you from getting worse (or reinjured) so stick with them (not sure about the deads though :pfft: )

[Varven]

Incline DB curls

LT 40lbs 1x15

TT 40lbs 1x11 RP 1X5 RP 1X4 (20)

Since it is hard to achieve large weight increases every time on certain muscles like biceps and forearms, I have decided I shall persist at every weight and max out the reps... last time 15 reps, this time 20 reps, hopefully next time 25 reps before upping the weight again.

EZ bar reverse curl

LT 9kg added each side1x17

TT 10kg added each side 1x9, 1X3, 1X3 (15)

Seated calf raises

LT 20kg 1x10

TT 25Kg 1x13

I struggle with any calf excercises cause of my flat-foot issue.... need a long term solution for this...

Cybex - Prone leg curls

LT 90lb 1x20 -straight set

TT 110lb 1x20 - straight set again

Hack Squat

LT 3pps 1x8 & 2PPS - 1x20

TT 4pps 1x3 & 2.5pps - 1x20

Ok, I was over ambitious, should have just added 10kgs a side not 20kgs, I only got 3 reps - 1 rep below the recommended range ( 4 - 8 reps).

Will persevere till I nail 8 reps on this weight.

[Varven]

I had a short holiday, came home like the prodigal son and got well fed, wined and fattened by the family ....

Managed to sneak in 2 maintainance type workouts in between, so I havent been entirely slack.

Getting back in to the routine now... trying to sort out my work life etc since my break, but gym is high on the list too.

Unfortunately I had a slight calf injury... this is an issue related to my over flat feet, seeing the physio for it... but anyway..

Hammer Decline Chest Press

LT 2pps 1x16

TT 2.5 pps 1x9x 1x3, 1x2 (14)

Smith Military Front Press

LT 40kg 1X13

TT 40KG 1X12, 1X3, 1X3 (18) Can't wait to start upping the weight here... but shoulders is always hard after chest.

Smith Close grip bench press

LT 20kg/side 1X18

TT 25kg/side 1x10, 1x3, 1x2 (15)

Wide Grip rack chinsLT 20lbs 1x12

TT 20lb 1x9, 1x3, 1x2 (14)20 partial reps isntead of a static hold at the end. I think I might be stalling on this ex very soon.

T bar rows

LT40kg 1x8, 20kg 1x20

TT 50kg 1x7, 25kg 1x20

[Varven]

Hammer Strenght Preacher curl

LT 32.5kg added 1X15

TT 35Kkg added 1x9, 1x2, 1x1 (1x12)

Pin wheel Curls

LT 35lb 1x21

[TT 40lb 1x11, 1x4, 1x3

Donkey Calf raises

Left out till my calf injury is fixed

SLDL

LT 100kg 1x14

TT 120kg 1x10

Squat

LT 90kg 1x6 60kg 1x18

TT 100kg 1x4.

Screwed up squats. Too little rest... I was a bit dehydrated and energy levels were low... I need to up my calories despite being on a cut.. also calf pain kicked in (Cause I squat deep till ass hits calves) and this stretch aggravated it.. overall a bit of a f#$k up... hopefully I can get some stretching done and nail squats again soon.

[Varven]

Othe rants... having some trouble sorting diets again ..... need a good calorie counter.. I gave up on fit day...

Ive been neglecting my legs this whole cycle in relative terms (compard to effort Ive been putting in for all other muscles).. but rest of the body is finally playing catch up with over developed glutes/hams and quads from west side training days.

Cant wait to be done with this irritating calorie restricted cutting crap....

just wanna eat big again .

[soundsgood]

I see you paid the price for not prepping before your leg workout.

I dont reckon it matters if you're cutting on not, you should carb up before a leg train so you can just go in and smash them. You'll burn it off anyways.

Are you taking any NO supps at the mo?

[Varven]

None, only using Whey. not even creatine.

[Old Bull]

but rest of the body is finally playing catch up with over developed glutes/hams and quads from west side training days.

I know a few in another Forum that would be happy with that sort of problem :clap:

Cant wait to be done with this irritating calorie restricted cutting crap....

just wanna eat big again .

The Darkside is Calling :naughty:

[Varven]

I know a few in another Forum that would be happy with that sort of problem :clap:

The Darkside is Calling :naughty:

The best thing that WSBB did was blow up my quad/glute size dramatically.. in 6 months I had to get new trousers, shorts, undies, nothing fit lol ...

Anyway,

yesterdays workout :

Flat DB bench press

LT 60lbs 1X21

TT 65 1X17

Cybex plate loaded shoulder press

This one really targets the medial and rear heads and less involvement of the front deltoids. Its replacing my push presses

15kg a side 1x10, 1x4, 1x2

Floor press

Got a straight set on 60kg last time. This time did 70kg 1x7 and then 60kg 1x6.

Dropping this excercise, it severely aggravates my elbow tendonitis. will replace it with dips i suppose

Lat Pull down with a bench press grip

75kg 1x10, 1x4, 1x2

Seated wide rows

77.5kg 1x8

55kg 1x20

[Varven]

EZ Bar curls

Weight added 11.25kg/side 1x10,1x3,1x2

Forearm 1 arm cable reverse curls

11.25kg 1x10, 1x2, 1x3

No Calf work, still waiting for muscle pull to heal.

Hammies - Sumo Leg Press - extra wide stance, like a wide box squat to recruit hammies over quads.

LT 4pps 1x15

TT 4.5pps 1x11

Cybex Leg press

LT 330 1X10, 210 1X20

TT 350 1X8, 230 1X20

Still continuously progressing on all my weights/reps after 3 rotations on my d.c. split. Progress feels a bit slow as I'm trying to cut.. need to shake things up a bit, perhaps new diet plan.

I dont like being so low calorie when cutting... might up the calories and change the composition and add some supps/cardio.

[soundsgood]

Still continuously progressing on all my weights/reps after 3 rotations on my d.c. split. Progress feels a bit slow as I'm trying to cut

:clap: well done on managing to do both at the same time. Wouldn't have thought the two would work together.

[Varven]

Still continuously progressing on all my weights/reps after 3 rotations on my d.c. split. Progress feels a bit slow as I'm trying to cut

:clap: well done on managing to do both at the same time. Wouldn't have thought the two would work together.

Im treading a fine line mate.. if you notice often I will take an extra day off... the D.C. stuff is pretty taxing.. i.e. needing to beat that log book every single darn time... .. best to do it when bulking but hey Ill push it till I cant