T Nation

11-T Training Log. Pushing its Limits

Link to my original post.

Starting Measurements
Thigh 21 inches
Calf 13.5 inches
Bicept 11.5 inches (unflexed)
Bicept 14 inches flexed
waist at belly button 33 inches
Chest at nipples 40.5 inches
weight 170
height 6’1"
Max deadlift 405
Max Bench 215
Max squat 260

SetsxRepsxWeight

Day one
Deadlift 3x3x335
Bench press 2x185 1x10x155
Dumbbell Shoulder press 1x10x35, 1x10x30 1x3x55
Incline crunches 3x10x10
Leg lifts 3x10x-
Hammer Curls 2x10x25 1x10x30
Rapid 10x10 (5 second break between sets) dumbbell deadlift.
10x10x40

Forgot my pull downs, I will do them tomorrow, did hammer curls. The rapid 10x10 killed me, its similar to tabata but no clock watching.

Feel tired, but feel good. A little like barfing.

Today I ate so far, 3 protein shakes, 1 dish of pad see yu (rice noodles, chopped beef, broccoli stir fry), double cheese burger, thick cut French fries

added can of chili man chili with beans, can of tuna, 4oz (dry) pasta, 4 table spoons flax seed oil. Another protein shake.

[quote]HunterKiller wrote:

Today I ate so far, 3 protein shakes, 1 dish of pad see yu (rice noodles, chopped beef, broccoli stir fry), double cheese burger, thick cut French fries[/quote]

How is that 6500-7000 calories?

You might want to re-measure your “bicepts.” It’s not very common to have such a large difference between flexed and unflexed.

Log update, I just threw up most of what ate today. I hit my 7000 calorie goal, I think I needed to spread them out more, eating 3000 calories in 2 hours just didn’t work out this time. Kind of bummed, I think I’m going to take a couple days off of this experiment to recover then start back up fresh on monday. I might lower it to 6500 calories.

Monday Restarting my 11-t experiment
Using a push pull program

Did
3x12x- incline crunches with twist
2x6x185 deep squats
1x5x225 parallel squats
3x5x135 incline bench
2x10x30, 1x4x40 dumbbell shoulder press
1x4x50 one arm standing dumbbell shoulder press
2x10x50 triceps pull downs inward grip
2x10x50 triceps pull downs grip strait down

3 super sets
set one Bench 2x165, dips 10, flies 10x20, dumbbell press 10x20, close grip bench 8x45
set two Bench 3x165, dips 6, flies 10x20, dumbbell press 10x20, close grip bench 5x45
set three Bench 2x145, dips 3, flies 5x20, dumbbell press 5x20, close grip bench 3x45

Tuesday Day 2
Did
2x3x315, 1x5x315 Deadlift
3x8x- pullups
1x10x90, 2x10x100 facepulls
3x12x60 middle grip standing row
1x10x30, 1x8x30 1x6x35 hammer curls
3x10x- leg lifts
2x-x- elbow planks, feet on bench
1x-x- side holds, feet on bench

Wednesday
3x12x- incline crunches with twist
1x3x225 1x3x 245 1x-x265 parallel squats
2x5x165 1x3x165 Flat bench
2x10x50 triceps pull downs inward grip
1x10x50 triceps pull downs grip strait down
3x10x10 Thibs shoulder triad.

Diet. Cheese burger, cup of cheese soup, 4 whey protein shakes, 2 cans tuna, egg drop ramen soup (ramen 3 eggs, spinich, broccoli)3.5 oz cottage cheese, 2 cups whole milk, small bag of trail mix (size unknown), 2 bacon egg and cheese buiscuts from and fried potato chucks and 20oz soda from hardees. I don’t think I made it anywhere near 7000 calories.

Day was super busy, was very tired today. Pulled a lat doing squats and took a couple aspirin.

Thursday
5x5x280 dead lift
3x10x110 face pulls
3x3x200 lat pull downs
3x5x75 dumbbell rows
1x-x- elbow planks, feet on bench
1x-x- side holds, feet on bench
1x10x30, 1x8x30 1x8x30 hammer curls
3x6x40 reverse grip bar curls
3x8x- ab roll outs

Friday,
Took the day off.
Car broke down today, hopefully I wont be spending all day getting it fixed tomorrow.

Thats a strong deadlift you got there.

Saturday
Sunday
Cars broken down so I took the days to recover. Didn’t take 11-T on Sunday.

Monday, Back in the gym setting up for some intentional over training.

3x10x10 Thibs shoulder triad
3x12x- incline crunches with twist
3x12x- leg lifts from parallel
Rapid 10x10x180+sled (5 second break between sets) leg press
5x5x300 Rack pulls (1 inch higher then a full deadlift)
5x5x155 Bench press
1x10x30, 1x8x30 1x8x30 hammer curls
1x12x30, 2x10x30 reverse grip bar curls
1x10x60, 1x8x60, 1x6x60 triceps pull downs
inward grip
1x10x60, 1x8x60, 1x6x60 triceps pull downs
grip strait down

Workout took 1 hour 40 minutes.

so how are you feeling through all of this? could you give us more about any 11-T effects or benefits you feel like you’re experiencing?

Tuesday
3x10x120 face pulls
5x5x105 incline bench
2x10x- pull ups
1x3x200 lat pull downs
2x-x- elbow planks feet on bench
2x-x- side planks feet on bench
3x10x50 Leg extensions
3x10x50 shrugs
3x6x70 bar curl middle grip
3x6x50 Dumbbell overhead triceps extension

What difference 11-t seems to be making.
I seem to be resisting over training as I suspected. I don’t wake up with that “nerves on fire” feeling that over training seems to induce. I also don’t feel exhausted all the time, I have not lost my appetite. I have also noticed a significant reduction in muscle tension and cramps. I have noticed no sexual side effects, positive or negative. I consider that last part a good thing.

you sure you need 7000 cals to grow, bro? Seems a bit excessive for someone benching 165…just a thought, more is not always better.

Wednesday
Felt tired took the day off have a major exam Thursday.

Please direct questions and comments to the non training log thread.

Thursday Day 9
3x5x315 Deadlift
3x5x165 Bench Press
Rapid 10x10x280 (5 second break between sets) leg press
Racquetball for 30 minutes.

Friday Day 10

3x12x50 Standing Row
3x8x45 one armed dumbbell shoulder press
3x8x110 Bent over Row
3x4x45 hammer curl
3x10x15 Triceps extensions
3x15x- wide grip dips
3x-x- elbow planks from 3 foot platform
3x-x- side holds from 3 foot platform

No offense man but your routine and diet either make no sense, need serious work or both. Not really sure why you’re doing what you’re doing.

Day 11, 12
Took the weekend off.