Little Slice Transformation Log (no bully pls)

[chainheart]

I like slice, I'm not being a dick. I'm just mostly teasing too. But I'm curious. I just can't tell if his log is real or a troll. He likes to fuck with us. The doses and workouts are strange. He seems smarter than that. I guess I thought it would be more hardcore. Lol. But it could just be really honest (or an elaborate troll?).

yeah now you did it G.I. - little slice come out of your locked hidden shed and throw down the banhammer. lock your thread so no one knows your real secrets (also disqualifying you from contest prize money)

you can depend on me- will not respond here to hijack your log again! i promise.

 

[G.I.Bro]

thx bros


yeah my workouts seem a bit unusual or 'soft', I guess you could say.


over the years, ive focused on finding movements that I can feel the most in the target muscles.


I used to move a good bit more weight and use higher doses, but I was significantly smaller, because I wasn't really able to feel that mind-muscle connection.


now, my workouts are composed entirely of movements that I can feel the best, and the ones that I can most easily hold at a contraction.



in terms of volume, my recovery capacity is not as great as others, and I have certainly been prone to overtrain.. so ive really dialed things back with the amount of volume that I do in my workouts.


but at the same time, since I train every other day, each part is getting hit more frequently than once a week.


ive found that just by keeping things simple, 1-2 movements for chest, 2-3 for back, etc... it's easier to make progress, and far easier to keep track of.

I am a big believer in progressing in the amount of weight moved in order to maximize gains.

my meals are all the same macros (except for the 2 pre and post workout), and my training never really changes much at all.







and regarding doses/drugs, im not going to be hitting the nitrous straight out the gate

Interesting... I'm definitely following it. I believe you now. [emoji1]

 

[bodytec]

Just curious Slice,how would you say that you have built your lats to extend down toward your waist? I have been lifting(pulling) for years and it seems after this long that I have actually been using a lot more rear-delt than lats. It is true that I've done more pull-downs than pull-ups so that may be a factor in my lack of development? Anyway,thanks man!

 

[little slice]

well lat shape and insertion are genetic of course





but having said that, I feel my lats the best when I am doing a double-handle cable bent over row.



the movement is very similar to bent over row with 2 dumbbells, but using a cable machine instead. gives amazing contraction.

it's on one of these, I set the arms to the lowest setting, and about shoulder-width apart, and do bent over rows

 

[Elvia1023]

My old gym in the UK had one of those and it was great. I used to like doing cable twists (woodchoppers) on there too.

well lat shape and insertion are genetic of course





but having said that, I feel my lats the best when I am doing a double-handle cable bent over row.



the movement is very similar to bent over row with 2 dumbbells, but using a cable machine instead. gives amazing contraction.

it's on one of these, I set the arms to the lowest setting, and about shoulder-width apart, and do bent over rows

 

[bodytec]

Thanks Slice!!

 

[thaigerthai]

Nice physique slice.. How long have you been weightlifting for ? Best of luck in the contest!


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[little slice]

Nice physique slice.. How long have you been weightlifting for ? Best of luck in the contest!


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thanks breh.


ive been lifting for about 10 years... though the first 6-7 of those years were spent dicking around with no clue as to what I was doing.


it's been a journey. Ive learned so much about diet and training from so many people including Shelby, John, Phil Hernon, Big A, Scott etc..


ive got SO many E-books haha. it's been a real privilege to have so many knowledgeable people around willing to share what they know.


then of course, there's the tricky part.. which is implementing each new thing and seeing how your body reacts to it..keeping what works, and nixing what doesn't.

I feel like im starting to understand what Shelby means by 'forever being a student'.

 

[little slice]

Back

Bent Over Cable Row

6 work sets: 320lbs for 6 sets of 8 reps



Rack Deadlift (right above knee)

4 work sets: 585lbs for 4 sets of 4 reps



Chest-Supported Row

4 work sets: 250lbs for 4 sets of 10 reps



Cable PullDown Machine (independent arms)

4 work sets: 100lbs for 4 sets of 6 reps (held contraction for 2 second count each rep)


Back Extensions

1 set to absolute failure (bodyweight)

Biceps

Concentration Curl

3 work sets: 50lbs for 3 sets of 6 reps

Hammer Curl

3 work sets: 20lbs for 3 sets to failure

Cable Curl

2 work sets: 55lbs to absolute failure

:headbang:

 

[jasong]

Cool to see a body tied to the persona. I'm sure people think who the hell is this guy lol. Now we know. Look good man. Following along.

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[little slice]

Today was leg day


QUADS
Reverse hack squat w/ 2 reverse orange bands
6 sets of 20 with 5pps

**supersetted with**

quad extension
6 sets of 15 with 130lb



GLUTES
Thigh abduction machine (booty)
4 sets of 10 reps with stack + 40lbs

Hack Squat SLDL
4 sets of 15 with 2.5pps


HAMSTRINGS
Lying ham curl
6 sets of 10 with 150lbs + 1 red band (max tension at contraction, hard af)

+drop to 70lbs for 20 partials

 

[02z06]

Slice I noticed that you tend to like to utilize bands. Is this due to joints? I've never really ventured into the much just because they seem to be kind of a pain in the ass to figure out where to attach on some things. I think with legs that could be amazing though. Keep up the good work man! You're starting with one hell of a base.

 

[little slice]

Slice I noticed that you tend to like to utilize bands. Is this due to joints? I've never really ventured into the much just because they seem to be kind of a pain in the ass to figure out where to attach on some things. I think with legs that could be amazing though. Keep up the good work man! You're starting with one hell of a base.

the reverse bands on the hack squat are to help my knees yeah.


I got the idea from a training video that John Meadows made where he trains with Evan Centopani.


excellent stuff.


most of the ideas I stole from John LOL

 

[little slice]

Today was Chest/shoulders/triceps

Decided to switch over to machines today to change things up a bit.



Chest:

Chest Press Machine
4 sets 245x8

Incline Smith
4 sets 220x6 240x6 260x6 270x6


Shoulders:

Standing lateral raise machine
5 sets - 110x8x1 140x8x1 150x8x3

Seated lateral raise machine
4 sets of 60x10

---Superseted each work set of laterals with---

Reverse Pec Deck (different than standard pec deck, really felt this deep in the deltoid, definitely a keeper).

15lbs x15


Triceps:

V-Bar Push-Down
3 sets of 150x10 with red mini band around shoulders/neck (a la Shelby)

Assisted Dip Seat Push-Down w/ medicine ball
3 sets of 80x10

 

[richiec]

Great work Slice, you're going to be a top guy for sure

 

[little slice]

thanks breh.




im still in the gaining phase of this transformation, gonna start dieting mid may.



ill post up a pic right before I start, so everyone can see where im at.

 

[LEX]

Do some yard work for fucks sake and clean up that back yard!

 

[little slice]

don't bully my yard pls







it's a work in progress, ill get around to it after July 1st

 

[little slice]

today was back day

felt really solid contractions in each rep, I spent extra time foam rolling beforehand.. maybe that's what made the difference.


bent over cable row

6x8 with 350lbs


bent over cable row with different setting (felt almost like a t-bar row)

4x10 with 170lbs



Rack Deadlift (just above knees)

4x4 with 605


Back Hypers

2x10 with 25lbs


Alternating Pull Down
4x10 with 110lbs



Concentration curl, cheat on way up, control on way down
3x8 with 55lbs


standing alternating curl

3x10 with 30lbs



hammer curl

1xfailure with 25lbs

 

[readyset]

today was back day

felt really solid contractions in each rep, I spent extra time foam rolling beforehand.. maybe that's what made the difference.


bent over cable row

6x8 with 350lbs


bent over cable row with different setting (felt almost like a t-bar row)

4x10 with 170lbs



Rack Deadlift (just above knees)

4x4 with 605


Back Hypers

2x10 with 25lbs


Alternating Pull Down
4x10 with 110lbs



Concentration curl, cheat on way up, control on way down
3x8 with 55lbs


standing alternating curl

3x10 with 30lbs



hammer curl

1xfailure with 25lbs

Foam rolling helps with everything. Pvc pipe Is a god send for my knees

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