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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: Lugar on March 19, 2007, 06:42:16 AM
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Goal - May 2, 2009 Canton Invitational
Currently:
6'2, 168, and prob 8-9 % bf......I'll use this as a tool for dietary and training advice and to also track my cals so yo guys know I'm not fooling around......
I've had some assistance from Davie, 210 and a few others....thanks! Currently on an HRT dose of 200mg which I've upped to 300mg to help me with the cals......
30 years old -
Goal - to compete in 2 years, keep my bf low, bulk to 225 eventually but 200 is my current goal: Would love to be there again:
Here's my training style
Monday - chest/calves (Bench str8 bar)
Tuesday - Back - heavy low rep deads, from 6 inches off the ground. Easier on the back, more feel.....
Wednesday - Delts - emphasis on standing oh press
Thursday - Chest - all dumbell movements
Friday - Aux day or off day - listen to my body - deads from the floor no wraps, hang cleans, Neck Bench or speed bench, str8 bar rows all 5 sets of 6, rows 3 sets of 8
Sat - arms or off day - 30 minutes cardio (sometime during the week if not here - moderate, once a week)
Sunday - Legs - squats 5x5 and heavy stiff leg deads, no lockout, just above the knee......
Cardio used to be 20 minutes 7x a week prework...nixed it.......trying to stay lean. #1 goal.......Trainer (actually my buddy who is assisting me and competes) says no cardio at all......wants my cals up and wants me to GROW......please help me.
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My Diet - feel free to post any suggestions, weight is moving 2-3lbs a week, 2 weeks in..........thinking of starting a true cycle...just to get me up in weight...very skinny n weak!
wake at 630 - bcaas, shower, drive to office etc.
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 30.00 3.00 160.00
34.50 88.00 8.40 740.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 brown rice 3.00 45.00 3.00 210.00
60.00 45.00 9.75 525.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
SIP ON GATORADE 16OZ WIT BCAAS - 55.00 - #REF! 200.00
600ISH
2 PCS TOAST 3.00 30.00 3.00 175.00
SALAD 2.00 30.00 3.00 200.00
can on tuna 43.00 - 2.00 280.00
45.00 0 30.00 5.00 0 480.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 408.00 #VALUE! 60.68 #REF! 3,412.50
many days wake up at midnight and 2am....midnight usually cottage cheese and veggies
2am sometimes a muscle milk shake
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I got over 10 cases of bars from last years arnold...wonder if I should drink more shakes throughout the day or pound the bars....also, trainer advised 2 cheat meals a week....havent cheated in years!!!!
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last weeks Monday routine....goal is to increase weight by 2-5lbs and or 1 rep on all big lifts (i.e. bench, deads, squat) each week.....chest routine is 2x a week all 5x5, then the 2nd day (thursday, last set is mulitplied by 1.02 and 3 reps are attempted.....then that becomes the following Mondays last set of 5x5....
**Will update after pm training sesion**
Monday March 12, 2007
PM wt 166
INCLINEdbell
135x12 12 6
145x8 8 6
180x7-8 8
165x4 DROP 4
150x5 3
140x6 4
FLAT BARBELL (startHERE)
0X15
95 0.5
115.00 0.6 5
125.00 0.7 5
145.00 0.8 5
165.00 0.9 5
185.00 1.02 3
sb les
PECK DECKS
135x12 12
135+x10 10
135+x10 10
150x9 DROP 9
135x6 4
125x6 4
flt fly
40x12 10
40x10 10
45x10 10
45x8 10
DECLINE BURNOUT
155x10 10
165x8 8
175x6 - barely 6
Seated Angled Calf-raise:
45+20x10
45x+25x10
45x25x25x5
45+25x10 45+10x10
Standing Calf-raise:
180x10
280x10
360x5
280x5
180x10
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:o
1st two are this past weekend.....last one is from December........
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What state is the show being held in?
at what weight are you planning to compete at?
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Canton/Columbus Ohio.....lets worry about that when I get there.....I need some serious help first!! 2 years is a loooooooong time to stick this diet out, keep increasing cals and to stay off the treadmill....
I don't care about getting stronger so I have no strength goals....just wanna look good naked!
I dont care if I can squat bench or dead four plates as long as I look like I can......eh? 3 meals down, time to go train then come back here to the office....I'll post when I get back bout 6ish........
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Canton/Columbus Ohio.....lets worry about that when I get there.....I need some serious help first!! 2 years is a loooooooong time to stick this diet out, keep increasing cals and to stay off the treadmill....
I don't care about getting stronger so I have no strength goals....just wanna look good naked!
I dont care if I can squat bench or dead four plates as long as I look like I can......eh? 3 meals down, time to go train then come back here to the office....I'll post when I get back bout 6ish........
Ohio? Well, I'll put this out there right now. If you can get your head together & start listening to others - I'll go down the Ohio & see the show. This is provided I still live in Michigan at the time of the show.
I'm glad you're not worried about strength. Just focus on moving the weights & staying healthy. Leave your ego at the door of the gym.
Don't try to remain on a "diet" for two years. That's way too long & you need cheat a little here & there. Remember the good/bad foods.
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EVERYONE WILL BE there...plus ill pay
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Monday March 17, 2007
PM wt 166
** shitty session - weighed in really heavy for me at 170......thought about it the tntire time. FIrst time in awhile I didnt increase weight or reps** DId't have it...too much delt and chest work....next week....full week off...just abs and cardio.
INCLINE barbell
145x8
150x7-8
150x7-8
165x4-5 DROP
155x5
145x6
FLAT BARBELL (startHERE)
0X15
95x5 0.5
115x5 0.6 5
135x5 0.7 5
155x5 0.8 5
185x4-5 0.9 4-5
190x3 1 3
165x5 4
155x6
205 x 0 failed.....3.4 way up if failure.
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
45x12
45x12
50x10
50x10
DECLINE BURNOUT
160x10 10
170x7-8 8
180x5 6
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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todays macros with 1-2 meals left....small....prebed and maybe one at midnight
243.95 - 328.25 #VALUE! 58.18 #REF! 2,905.00
D+ SUCKS!
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Big Back Day!
Last weekes rotuine...need to increase by 5!!!!
TUESDAY March 13 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
str8 rows 95x12 115x10 135x8 140 140x8 145 145x8 150 125x10 135
DEADS 0x8 135x5 265x5 275 290x4 295
v barLAT PULLDOWN 140x8 140x8 160x3-4 - too hvy 130x4 110x8
same
Dbell row (high) bench 75x8 80 85x8 90 95x4 100 75x5 80
Wide pulls 150x12 150x12+ 150++x10 170x10
same
new goals in red - #1 goal UP CALS!!!!!!! Come on......cardio tomorrow morning? Only have one saturday 30 min session this week pretraining.....need some more....agreed?
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WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
str8 rows 115x12 135x10 140x8 145x8 15 155x7-8 135x10
DEADS 0x8 135x5 275x5 295x3.5 --< dropped wait 15 seconds, 2 more……
underhand pulldown 80x12 100x10 110x8 120x6 130x5 90x12
Dbell row (high) bench 80x8 90x8 100x4 90x6
Wide pulls 150+x10 150++x12 170x10 170+x10
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toodays meals.....slacking...... .
bcaasa
1/2 CUP OATS
1 CUP EGG BEATERS
1 banana
2 pcs toast or englis muffin
10
3oz Flank Steak
4oz Buffalo
.75 cup brown rice
1pm
6oz chicken
.75 CUP OATS
2 PCS TOAST
SALAD
can on tuna
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strength is leveling out. scsle is bout ssme as last week just losing abs prob due to water ret. from cypionate. is this norml. msy need more fats n csrbs. most of my fat intake is from 9pm to midnight. 2 shskes. 1 with muscke milk at 1am and 1 at 9pm ptebed almonds. time to add pb n a nans in 1st meal? not sure why the lack of energy during 3pm training. thoughtdd to ponder. 3 pretraining meals need a kick in the shorts.
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last week's routine...delts!
WEDNESDAY 3/14/2007
PM WT 165LBS
Warmup warump set1 set2 set 3
STANDING OH PRESS 0X15 6.00 80x10 105x4,80x5 105x4,80x5 90x8x2
Rear Delts 30x12 30x12 35x12 35x12
Rope UPRIGHT ROWS 70x12 80x12 90x10
side lats 15x12 20x12 25x10 25x10
barbell front lats bar x 12 2.5x12 x+5x12 +7.5x12
Arnolds 30x12 35x10 40x8 40x8+5
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last week's routine...delts!
WEDNESDAY 3/14/2007
PM WT 165LBS
Warmup warump set1 set2 set 3
STANDING OH PRESS 0X15 6.00 80x10 105x4,80x5 105x4,80x5 90x8x2
Rear Delts 30x12 30x12 35x12 35x12
Rope UPRIGHT ROWS 70x12 80x12 90x10
side lats 15x12 20x12 25x10 25x10
barbell front lats bar x 12 2.5x12 x+5x12 +7.5x12
Arnolds 30x12 35x10 40x8 40x8+5
this weeks numbers...great session: tad long........
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 85x10 110x5 - 85x6 110x5 - 85x6 110x5 - 85x6 95x8 95x10
Rear Delts 35x12 35x12 40x12 =-----all standing 3 sets machine superset
Rope UPRIGHT ROWS 75x12 85x12 95x12
side lats 20x12 25x12 25x12 30x12 <- 1 arms
seated dbell front lats 20x12 20x12 20x12
Arnolds 35x11 40x8 50x10 55x10 60x6+
cuf started to really hurt, switch after the 40's to reg seated dbell press
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Chest today....thinking of using some ideas posting on this board and give the SMith machine a shot........March 1st this was my routine........hope I can beat those numbers.....
Smith INCLINEdbell
145x10
150x10
155x8
170x5
180x4
175x5
155x8
FLAT DBELL (startHERE)
30x6 40x6
40x6 50x6
50x6 60x6
80x5 85x5
75x6 75x6
70x6 70x6
65x8 65x8
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
45x12
45x12
50x10
50x10
DECLINE BURNOUT
160x8
170x6
175x6
185x5
160x6
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THURSDAY MARCH 22, 2007
**THIS WEEK VS. LAST WEEK** (THIS WEEK BOLD)
Smith INCLINE
145x10 155x10
150x10 165x8
155x8 170x6-7170x5 185x5-6180x4 175x5-6175x5 165x7-8155x8 155x8
145x10
FLAT DBELL (startHERE)
30x6 40x6
40x6 50x6
50x6 60x6
80x5 85x5+1
75x6 75x6-7
70x6 70x8
65x8 65x10
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
45x12
45x12
inc fly
35x12
35x12
DECLINE BURNOUT
175x6
185x5 1/2 + 1/2
170x6
165x8
155x9-10
155x10
WEIGHT IS STILL THE SAME - FEEL BLOATED FROM ALL THE CALS, NO CARDIO, WEIGHT INCREASES EVERY WEEK!!!!!!
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goodluck Lou!
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thnx
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Friday March 23rd 2007
goals in bold...230pm training time. will update
*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*
DEADLIFTS
225X6X5 - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*
230
BENCH
135X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 145X8X2
145
SEATED BNP
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
105
HANG CLEANS *had to use straps, really felt the pain in my left foreawrm and bis.......weight felt light, but pain was rough to get through**
95x6x5
100
STRAIGH BAR ROWS
135X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
140
ABS WORK
STRETCHING
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SEATED BNP
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
I'm assuming you mean behind the neck press. How low do you go. I always stop when my upper arms are parallel to the floor. I've read it's better on the shoulders. Just curious.
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traps.............
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Friday March 23rd 2007
goals in bold...230pm training time. will update
*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*
DEADLIFTS
230X6X5 - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*
230
BENCH
145X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2
145
SEATED BNP
100X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
105
HANG CLEANS *had to use straps, really felt the pain in my left foreawrm and bis.......weight felt light, but pain was rough to get through**
100x6x5
100
STRAIGH BAR ROWS
140X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
140
ABS WORK
STRETCHING
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traps.............
That's about where I stop. Any lower & you put too much pressure on the shoulder joints.
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feel like a fat slug.....suppose to do am cardio 2x a week snd I skipped out. hsvent done cardio in 4 weeks. plus I ate hard ladt night n today wikl b moee.....think ill be good holding ogff till 1m 180? think ill stay ripped on diet alone? at 170 I prob shldnt even considetlr cardio. plus I train 6x a wrrk when nost do 4 so that's like 2 cardio sessions agrreed?.
abyone do none? trst will keep my bg down with out........save it for precintests?
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Monday March 26, 2007
PM wt 1764 up 4 lbs
2nd chest day
INCLINE barbbell
145x9
150x8
150x8
165x4-5 DROP
155x6
145x8
FLAT BARBELL (startHERE)
0X15
95 0.5
115 0.6 5
135 0.7 5
155 0.8 5
185 0.9 5
190 1 ;2-3
165 5
155 7
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
50x8
50x12
45x12
45x12
DECLINE BURNOUT
185x4 10
185x4 8
190x3 6
165x9
155x10
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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cycle starts Monday and Im not stoppping till I hit 200lbs........under 12% no cardio...want to change routines to reduce volume and gain mass
I want to take 1 figgn day off
npp, tbol and test/eq.........thoughts?
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last weeks numbers, would love 25x4.........damn! Lets roll...280x 5 too!
TUESDAY March 20 2007 will edit after pm training..this was last week..would ove to get 4 reps on deads!! 295.....maybe I wont try for 285x 5, keep it at 275 and then ry and hit it....nah...280x 5....I gotta make progress!
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
str8 rows 115x12 135x10 140x8 145x7-8 150x7-8 135x10
DEADS 0x8 135x5 275x5 295x3 295x2
underhand 80x12 100x10 110x8 120x6 130x5 100x12
Dbell row (high) bench 80x8 90x8 100x4 80x6
Wide pulls 150+x12 150++x12 170x10 170+x10
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TUESDAY March 27 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
str8 rows 115x13 135x10 140x8 145x8 150x8 140x10
8 8
DEADS 0x8 135x5 280x5 294x3.75 305x2
underhand 80x12 100x10 110x8 120x6 130x5 100x12
Dbell row (high) bench 85x8 95x8 100x6 85x6
Wide pulls 150+x12 150++x12 170x10 170+x10
** deads went up….getting strogner each week which is weird because I havent
had a good rest day in awhile** still can't get 295 for 4 sucks…..got 305 twice
and 280 for 5 but that 295X4 is KILLING ME!!!!!
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Delts today....last weeks numbers, will try to increase 5 lbs (bold) on lifts..........
WEDNESDAY 3/28/2007
PM WT 172LBS
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 85x10 110x5 - 85x6 110x5 - 85x6 110x5 - 85x6 95x8 95x10
90.00 115.00 100.00 100.00
Rear Delts 35x12 35x12 40x12 =-----all standing 3 sets machine superset
35.00 40.00 40.00
Rope UPRIGHT ROWS 75x12 85x12 95x12
side lats 20x12 25x12 25x12 30x12 <- 1 arms
seated dbell front lats 20x12 20x12 20x12
High rep dbell press 35x11 40x8 50x10 55x10 60x6+
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Lugs,
since you seem to want to put on mass I was wondering if you've looked into any less "conventional" means of doing this. By this I mean not you're typical "volume" type of training that you've been doing for a while. If you go to the AST site the max-ot articles are really good and that program is pretty well explained and put together. Obviously you're busting your balls and trying real hard I'm just wondering if you're spinning your wheels...I have NOT read everything in your journal but I did scan it and going by the comments you've made in mine I think you might be to some degree.
I'm just wondering if you've looked into other protocols to help you reach your goals.
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which would u reccomend? Delts for today look ok?
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which would u reccomend? Delts for today look ok?
i WOULD suggest reading the max-ot stuff and going from there. I STILL think you're doing waaaaaaaaay too much volume, it's a totally different mindset than what you have right now.
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Agree......also, by training everyday, I am doing myself no justice.....it's just this mentality I have....I've tried a bizzzzilion different things and I have a great life outside of the gym, but it is like my House of the Lord, my release from work, etc.....when I leave the office I need to go to the gym else I am a grumpy mess........Maybe I'll start DC training when I start my cycle on the first with you as my mentor...I just wish you'd bulk and eat your ass off with me instead of this cardio/cutting shit...I understand your thoughts, and your goals, but I want to compete so badly bro and I am soooo damn small.....6'2 171 and the scale is moving daily (which prob. isnt a good thing).......but I got to get to 230 before I can do anything else......
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Agree......also, by training everyday, I am doing myself no justice.....it's just this mentality I have....I've tried a bizzzzilion different things and I have a great life outside of the gym, but it is like my House of the Lord, my release from work, etc.....when I leave the office I need to go to the gym else I am a grumpy mess........Maybe I'll start DC training when I start my cycle on the first with you as my mentor...I just wish you'd bulk and eat your ass off with me instead of this cardio/cutting shit...I understand your thoughts, and your goals, but I want to compete so badly bro and I am soooo damn small.....6'2 171 and the scale is moving daily (which prob. isnt a good thing).......but I got to get to 230 before I can do anything else......
man....I don't know about the mentor thing, I don't want to piss dante off by training someone over the net. I can point you in the right direction and give you advice on some things but I DON'T think I'm mentor material.
I haven't cut down in along time so this is something I have to do, I've been up to almost 215 at 5'7 and totally natty so it's time to see what I have to offer.
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npp, tbol and test/eq.........thoughts?
I like it. Simple & it will be effective. How much npp are you going to be taking? Remember it's similiar to prop so you'll have to inject it at least three times a week.
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400npp
40 tbol
600test
eq maybe..........how many cals n cardio?
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WEDNESDAY 3/28/2007
PM WT 175LBS - HEAVIEST IVE BEEN IN 2 YEARS!!!
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 90x10 115x5 - 90x6 115x5 - 90x6 115x5 - 90x6 100x8 100x8
Rear Delts 35x12 40x12 40x12 ss with machine rears 20 reps, 15, `1 3 sets machine superset
CABLE UPRIGHT ROWS 100X12 100X12 100X12
leaning 1arm side lats 20x12 25x12 30x12 ss with machine rears 20 reps, 15, 12
seated dbell front lats 20x12 20x12 20x12
1 arm dbell press to finish 20x15 25x12 30x10 ss with 3 sets machine press 60x6+
cuf started to really hurt, switch after the 40's to reg seated dbell press
AWESOME SESSION - ANOTHER GREAT PUMP QAND BURN AND WEIGHTS ALL MOVING UP
MINIMUM OF 5LBS……TOMORROW IS CHEST……AND EAT EAT EAT
*** SIDE NOTE - LOSING ABS, AND SCALE HAS GONE UP EVERYDAY…..GETTING FATTER, BUT 4000 CLEAN
CALS AND ABSOLUTELY NO CARDIO, I GUESS IT HAPPENS……..
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how many cals n cardio?
What do you mean? If you're asking how many calories does cardio burn - it would depend on how much you weigh, how intense, how long, etc.
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400npp
40 tbol
600test
eq maybe..........
Looks solid. You might want to add the EQ anyway. Even if it's just 200mg a week - when you're bulking the increase in appetite from EQ will help out a lot.
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I'M ALL OVER IT....and cardio what, 1x a week till i'm a good 190lbs.....I feel like shit not doing it but at my size and my competeion goals, I shouldnt be doing it more than that right...just resting, eating, and training heavy>?
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I'M ALL OVER IT....and cardio what, 1x a week till i'm a good 190lbs.....I feel like shit not doing it but at my size and my competeion goals, I shouldnt be doing it more than that right...just resting, eating, and training heavy>?
Seems about right. However, a little cardio is good for you (just don't over do it).
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text post. I juust want to eat train compete n stay ripped. will this gear help me do that wo cardio? 3000 cals
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text post. I juust want to eat train compete n stay ripped. will this gear help me do that wo cardio? 3000 cals
Getting ripped & staying ripped is more diet then anything. Tbol will put quality mass on you with little or no bloating. Npp I'm not sure because I've never used it. Since it's fast acting Deca I'd imagine there'd be some water retention. Test will cause some water retention (it'll also depend on what kind of test you're taking). Remember that's just water not fat. It will go away & can be minimized with the proper ancillaries. Also remember that some people are more prone to side effects then others.
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So given my current state, and my current goals of competeing in 2 years, leave cardio out and save the energy for training and precontest? Does anyone do this.......If I dont stay under 11R% and see abs, I'll turn around....just my mentality. Unless I am getting stronger...I'd def. trade a little leaness for strength........I should incorporate some days off....lol
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THURSDAY MARCH 22, 2007
**THIS WEEK VS. LAST WEEK** (THIS WEEK BOLD)
Smith INCLINE
145x10 155x10
150x10 165x8
155x8 170x6-7170x5 185x5-6180x4 175x5-6175x5 165x7-8155x8 155x8
145x10
FLAT DBELL (startHERE)
30x6 40x6
40x6 50x6
50x6 60x6
80x5 85x5+1
75x6 75x6-7
70x6 70x8
65x8 65x10
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
45x12
45x12
inc fly
35x12
35x12
DECLINE BURNOUT
175x6
185x5 1/2 + 1/2
170x6
165x8
155x9-10
155x10
WEIGHT IS STILL THE SAME - FEEL BLOATED FROM ALL THE CALS, NO CARDIO, WEIGHT INCREASES EVERY WEEK!!!!!!
Last week above……progress?
THURSDAY - MARCH 29, 2007 - UP ANOTHER LB AND INCREASED SOME LIFTS….gym was empty so I had no spot.
numbers from last week and the week before arent as accurate as many times I get either a bump from the elbows
on dbell press, or a small pull on decline….today was all free so I consider even matching last weeks rep
range an increase, agree?
176lbs - Feeling pumped, but def. smoothers, fatter, still hard….still some cuts, but this is the "ugly phase"
Smith INCLINE (3rd)
165x10
170x7
185x5-6
185x6
175x6
165x8
160x8
150x10
FLAT DBELL (startHERE)
40x6
60x6
80x6 (all solo)
80x7
75x7
70x9
65x10
PECK DECKS
135x12
135+x10
135+x10
150x9
135x6
125x6
flt fly
45x10-12
45x12
inc fly
40x12
40x12
DECLINE BURNOUT
175x6
170x7
170x7
165x9
155x10
155x10
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Friday March 30th 2007
goals in bold...230pm training time. will update
*note was suppose to be delt day as I train delts 2x a week typically, but felt like they were fried and wanted to incorpate a good mass shock*
DEADLIFTS
230X6X5 - *NICE SMOOTH FROM FLOOR SLOW PACE, FEEL ENTIRE MOVEMENT, FIRST TIME NOT USING ANY STRAPS, AMAZING HOW MUCH THEY HELP NOT JUST THE GRIP BUT ACTUAL LIFT*
235
BENCH
145X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X7-8X2
150
Standing BNP
105X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
110
Squats 145x6x5
STRAIGH BAR ROWS
140X8X3 - *SMOOTH, ALMOST PENDLY ROW, LITTLE HIGHER THAN 90 DEGREES, NICE SMOOTH CONTRACTION*
145
ABS WORK
STRETCHING
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looks good.... :P :P
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thanks haus!
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Friday March 30th 2007
DEADLIFTS
235X6X5 - SMOOTH
BENCH
150X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2
STANDING PRESS
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
SUMO WIDDDDDE SQUATS
135x8x5
STRAIGH BAR ROWS
145X8X1 - REALLY BOTHERED BICEP, MOVED TO ROW MACHINE, 90, 110, 150 ALL 15 REPS DEEP STATIC HOLD
ABS WORK
STRETCHING
-
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 30.00 3.00 160.00
34.50 88.00 8.40 740.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 cp brown rice 3.00 45.00 3.00 210.00
60.00 45.00 9.75 525.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
sip of extend - - - #REF! -
600ISH
2 PCS TOAST 3.00 30.00 3.00 125.00
SALAD 2.00 30.00 3.00 150.00
can on tuna 43.00 - 2.00 150.00
45.00 0 30.00 5.00 0 300.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 353.00 #VALUE! 60.68 #REF! 3,032.50
31.52% 46.56% 0.39 18.01%
955.80 1,412.00 0 546.08
1,181.60 1,181.60 590.80 2,954.00
942.65 - 828.60 #VALUE! 530.13 (78.50)
0.32 0.47 0.18
275.00 325.00 40.00
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SUNDAYApril 1, 2007 (LEGS)
WARMUP WARMUP SET 1 SET 2
SQUATS 0x10 140x10 150x8 165x6 165x5 155x6 145x8 140x10
RV Hack Machine 1+10x15 1+25x12 1+35x10 2plx10 2pl+10*9-10
Close Stance Squats 95x12 105x10 115x10 135x6
Add Machine 130x25 140x20x 150x15
Abb Macine 100x20 100x20 100x20
Leg Ext 165x12 165x12 165x12
not heavy but very slow negatives paritals
Leg Curl 70+x12 70+++x10 90+x10
Weak, but good workout…………..
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cycle starts Monday and Im not stoppping till I hit 200lbs........under 12% no cardio...want to change routines to reduce volume and gain mass
I want to take 1 figgn day off
npp, tbol and test/eq.........thoughts?
Well, I have decided to stay on hrt at 250mg right now for one reason..........I went to do my 1x aweek cardio, and stepped on the scale after 2 meals and full sweats at 170....I think I'm prob under 8%, but my diet needs cranked up....I still have yet to have those banaa....I need to be 180 minimum before I start....agreed? That way I can get to 200 on cyxle.........
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chest today - this is last weeks' routine...what would you change, so I an finally ceat my old numbers....I have yet to get 190 for a clean 2-3......sucks.....lil help?
Monday March 26, 2007
PM wt 1764 up 4 lbs
2nd chest day
INCLINE barbbell
145x9
150x8
150x8
165x4-5 DROP
155x6
145x8
FLAT BARBELL (startHERE)
0X15
95 0.5
115 0.6 5
135 0.7 5
155 0.8 5
185 0.9 5
190 1 ;2-3
165 5
155 7
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
50x8
50x12
45x12
45x12
DECLINE BURNOUT
185x4 10
185x4 8
190x3 6
165x9
155x10
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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Going to do some lighter higher rep incline dbell work after flat bench today.....save smith machine for thursdays............
INCLINE Dbell (higher rep, less weight)
x10-12
x10-12
x10-12
x10-12
x10-12
FLAT BARBELL (startHERE)
0X15
95 0.5
115 0.6 5
135 0.7 5
155 0.8 5
185 0.9 5
190 1 ;2-3
165 5
155 7
PECK DECKS
135x12
135+x10
135+x10
150x9 DROP
135x6
125x6
flt fly
50x8
50x12
45x12
45x12
DECLINE BURNOUT
185x4 10
185x4 8
190x3 6
165x9
155x10
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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FEEL LIKE PISS TODAY - FAT BLOATED AND SCALE IS UP 5LBS……JUST FEEL BLAH
ABS LOOK BLURR - DEPRESSED, NEED A GOOD ASS KICKIN BEFORE I TURN BACK……STILL EATING, NO CARDIO, JUST FEELING FAT….
ANYWAYS, ON WITH THE SHOW : APRIL 2, 2007 PM WT 176LBS……
INCLINE Dbell (higher rep, less weight)
55 x12
55 x12
60 10
60 10
60 10
(Smitty Spot)FLAT BARBELL (startHERE)
0X15
115x5
135x5
155x5
185x5
190x5
205x3+
175x6---->165x8
PECK DECKS
135x12
135+x10
135+x10
flt fly
50x10
50x10
incline fly
45x13
45x13
DECLINE BURNOUT
155x8
165x8'
175x6
175x6
165x8
155x10
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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DO ME A FAVOR AND PAN BACK THROUGH MY LOG, WOULD YOU SAY I GOT STRONGER FROM LAST WORKOUT?
TUESDAY APRIL 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
Long Cable Rows 100x15 120x10 140x10 160x8 160x8 170x6-8
RACK DEADSDEADS 0x8 135x5 225x8 245x8 260x6 280x6 (rest pausie single)
underhand 80x12 100x10 110x8 120x6 130x5 100x12
Dbell row (high) bench 85x10 95x10 100x8 85x10
Wide pulls 150++x12 170+x10 170++X10
pullovers 100X15 110X12 120X10
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Delts today....last weeks numbers, will try to increase 5 lbs (bold) on lifts..........
WEDNESDAY 3/28/2007
PM WT 172LBS
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 85x10 110x5 - 85x6 110x5 - 85x6 110x5 - 85x6 95x8 95x10
90.00 115.00 100.00 100.00
Rear Delts 35x12 35x12 40x12 =-----all standing 3 sets machine superset
35.00 40.00 40.00
Rope UPRIGHT ROWS 75x12 85x12 95x12
side lats 20x12 25x12 25x12 30x12 <- 1 arms
seated dbell front lats 20x12 20x12 20x12
High rep dbell press 35x11 40x8 50x10 55x10 60x6+
Delts today! I was thinking of incorpoating some ideas from here (i.e. the SMith machine) but I feel like I cant gain mass on the SMith....thoughts??
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goal is 120 and 95lb bnp drop sets...........gotta get to the plates here soon!!! I want 45's on both side, but I guess 35's and 25's for now......
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WEDNESDAY 4/4/07
Warmup warump set1 set2 set 3
Seated BN OH PRESS 0X15 95X10 120X5--->95X6 120X5--->95X6 120X5--->95X6 115x5 - 90x6 105X8 105X8
Rear Delts 40X12 40x12 40x12 ss with machine rears 20 reps, 15, `1 3 sets machine superset
70X15 90X12 105X10
CABLE UPRIGHT ROWS 110X12 110X12 110X12
leaning 1arm side lats 25X12 30X12 30x12 ss with machine rears 20 reps, 15, 12
ARNOLDS LIGHT 30X9-10 30X9-10 30X9-10
1 arm dbell press to finish 25X12 30X12 35X10
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THURSDAY - April 5, 2007 - UP ANOTHER LB AND INCREASED SOME LIFTS….gym was empty so I had no spot.
Decided to work in the higher rep range today, pump was insane and I realzied how tired my delts got before
my chest fatiqued……..no more chest after delts…..
176lbs……..record 8 month weight.
Smith INCLINE (3rd)
145x12
155x12
160x10
160x10
160x10
170x8
185x6
135x12
FLAT DBELL (startHERE)
40x6
60x6
70x10
70x10
70x10
70x10 --->50xfail
60x10,50x13
PECK DECKS
3 sets of 105x12
Barbell Skulls
3 sets 10-12
1arm dbel tri
15x12x2
flt fly
45x10
45x10
Inc Fly
50x8
50x8
DECLINE BURNOUT
160x10
160x10
160x10
135x12
-
FridayApril 5th 2007
will update after pm session - extremely tired right now....we'll see.
goals in bold
DEADLIFTS
235X6X5 - SMOOTH
240
BENCH
150X8X3 *NICE SMOOTHER 5 SECONDS DOWN, EXPLODE UP* 155X8X2
155
STANDING PRESS
95X6X5 - SMOOTH AGAIN, 5 SECONDS DOWN EXPLODE UP
100
SUMO WIDDDDDE SQUATS
135x8x5
140
smith press
3 sets of 8 (to the front)
rear delts - light high rep dbells strict - 3 sets 10-12
Shrugs
4 sets 8-12
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for someone not caring about gaining strength but wanting to put on a good 30lbs of size, how are you going to get there? You're going to need to cut the bullshit out and move some decent weight to add good size and fullness to your body if you plan to compete in anything beyond natty and even then you'll need all the help you can get starting out at that a size. I'm not talking about going into teh gym and slinging wet like a terrier on a rat but putting effort into some good strength movements and bumping that weight up on a regular basis to grow. Judging by that physique as it sits, I don't think youv'e got it easy putting on size unless you're big into blow. Eat big, lift big, GROW BIG!
The suggestion made to start taking outside input into consideration instead of just asking questions and disregarding the information given will get you more help than not.
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aS YOU CAN SEE, i'VE CUT A LOT OF THE FUFU SHIT OUT......EATING? I agee, it eneds some work...bt my aux outline today, deads, bench, squats push press....how is that bullshit? Or were you talking abiout my previous sesions?
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aS YOU CAN SEE, i'VE CUT A LOT OF THE FUFU SHIT OUT......EATING? I agee, it eneds some work...bt my aux outline today, deads, bench, squats push press....how is that bullshit? Or were you talking abiout my previous sesions?
your old stuff for the most part though I'd suggest pushing it a little harder but not to the point of ego lifting.
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im weak rt now bro.....bare with me.....itll come back i hope........delts today.....lil deadlftn too
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im weak rt now bro.....bare with me.....itll come back i hope........delts today.....lil deadlftn too
fuck you and your excuses..shutup and lift! ;)
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woooooo...relax
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FRIDAY 4/5/2006
Warmup warump set1 set2
DBELL PRESS 30x12 40x8 50x10 50x10 60x8 60x8--->50x8---->40x8
CABLE REAR DELTS 40x12x3
UPRIGHT ROWS 75x12 85x10 95x8 105x6
STANDING PUSH PRESS 65x12 85x8 85x8 90x6 90x6
PLATE RAISE (45) X12 X12 X12 X12
RV NO STRAP SHRUGS 185x15 205x15 225x15 245x12
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SUNDAY APRIL 8TH, 2008
LEGS ARE REALLY BOTHERING ME (KNEES) SO DECIDED TO TAKE A WEEK OFF OF QUADS AND HIT SOME BACK WITH HAMMIES….CHEST TODAY!
WARMUP WARMUP WARMUP SET 1 SET 2
B NECK PULLDOWNS 80X12 120X12 130X10 130X10, 1 SET OF PULL UPS
SMITH BARBELL ROWS 135X12 145X12 155X10 165X10 165X10
1 ARM RACK ROWS 70X12 70X12 70X12
STR8LEGG DEADLIFTS 135X12 155X12 185X10 205X10
HYPEREXTENTIONS 20.00 25.00 30.00
TBAR ROWS PLATEX12 PLATE X12 PLATEX12
LAYING HAM CURL 70X12 70+X12 70++X12
70++10 70++10 70++10
UNDERHAND PULLDOWNS 3 SETS 12,10,10
chest today - trying to use the smith for chest (flat) and see if I can go heavier...then followed by 3-4 sets lighter incoline dbells (focus on range of motion and technique) Still build mass correct?
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MONDAY APRIL 9, 2007
Now It feels like I'm getting back into thie game a little bit…weight is still low (172lbs).
Getting in three meal pretraining (approx. 50g of pro, 50g carbs, 10g of fat in each)
one post workout of tuna and veggies, and then a couple throughout the night prebed and at midnight
all fats and protein. Up in every lift from last Monday………that feels good!
INCLINE Dbell (higher rep, less weight)
55x12
60x10
60x10
65x 10
65x 10
(Smitty Spot)FLAT BARBELL (startHERE)
135x8
155x6
185x6
195x6
215x2-3
215x2-3
185x6--->165x10
PECK DECKS
135x12
135+x10
135+x10
flt fly
50x11
50x12
incline fly
45x15
45x15
DECLINE BURNOUT
155x10
175x7
175x6
175x6
165x9
155x10
Seated Angled Calf-raise:
45+25x10
45x+25+10x10
45x35x25x5
45+25x10 45+10x10
Standing Calf-raise:
220x10
320x10
STACKx5
220x10
320x10
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MONDAY APRIL 9, 2007
Now It feels like I'm getting back into thie game a little bit…weight is still low (172lbs).
Getting in three meal pretraining (approx. 50g of pro, 50g carbs, 10g of fat in each)
one post workout of tuna and veggies, and then a couple throughout the night prebed and at midnight all fats and protein. Up in every lift from last Monday………that feels good!
Question: What do you do when your car runs out of gas? A wise man would answer, "I put fuel in it." Fueling your body with carbohydrates post workout (when your body is depleted) is essential for quickly replenishing muscle glycogen which enables our muscles to begin the rebuild/repair process. Fitness/Bodybuilding 101 material.
Why do you choose not to do so when it's the most nutrient demanding meal (other than breakfast) of the day?
-
Mav - if you are going to belittle, talk down, etc. please refrain from posting......ths far, you've made a series of comment, none of which have been positive crisitism.......
My feeling is, I have a truly truly rough time eating anything after I train......I am done training about 5pm and sleep around 10pm...I try to snack and get in whatever I can, but I get a lot of carbs in the 3 meals prior to training...........
Normailly schedled for back today, but did back and hammys sunday......might do some light deads today with delts (I know after chest, sucks) or just save the deads for back tomorrow..........sugges tions on toays routine?
-
Your current diet structure for building mass looks like my diet structure when I'm cutting.
-
Mav - if you are going to belittle, talk down, etc. please refrain from posting......ths far, you've made a series of comment, none of which have been positive crisitism.......
His comment wasn't that bad & it made sense.
-
My feeling is, I have a truly truly rough time eating anything after I train......
I understand that. I've you tried a high quality protein shake with some simple carbs. Maybe try something like waxy maize (spelling?) & whey isolate.
-
Mav - it's estimated at 3,500 cals and remeber I'm only 170.......not sure of your stats, but you know as well as I do, some need 1500, some need 6000.....you think I need more?
-
I'm not so much concerned about your daily totals. And you are exactly right in stating that some people need more or less than others.
What I do know (according to scientific studies) is that ones muscle glycogen is depleted as a result of an intense training session. In order to replenish, you must intake a carb or some sort PWO. However, there are several debates that talk about simple vs. complex carbs PWO and that's where experimentation comes into play. I've done all maltodextrin, all dextrose and then both and I can honestly say that I haven't noticed much difference in size/strength/appearance after each experiment. With the Summer months approaching, I tend to do 40/20 (malto/dex) for carbs PWO.
I am 5'7, currently 174lbs at 9% body fat. My daily caloric intake is around 3000-3200 calories a day. My daily maintenance calories is probably around 2700-2800, so I'm intaking a bit more right now in an attempt to build a little strength and size if possible. Nothing over the top since the warmer months are approaching and I prefer to be as lean as possible in the Summer.
My meal structure currently looks like this:
Meal 1: Pro/Carb/Fat
Meal 2: Pro/Carb
Train: (2) caffeine tablets and 5 grams of arginine
Meal 3 (PWO): 40 grams of whey, 40 grams of maltodextrin, 20 grams of dextrose
Meal 4 (PPWO): Pro/Carb
Meal 5: Pro/Carb/Fat
Meal 6: Pro/Fat
I chose not to snack because, well, most snack type foods are fairly calorically dense. The only sups that I take are whey and carbs and are designated for PWO only. Do understand that I was once 132lbs back in 2002 after I overcame cancer. It has taken me about 4.5 years to get to my current weight and my gains have been all natural and steady during that time.
In summary, stick to the basics. Establish a plan and stick to it to develop a personal gauge. You can then tailor your program in ways that will better satisfy your bulking/cutting goals when the time comes.
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Here's some recent pictures of me that were taken last month. I have some updated leg shots on a different PC at home that I'll share with you as well. My legs were my weak point, but after some extreme dedication, they might be my strong point now.
-
Not too sure why you posted all that, but ok........I am prob. 6'2, 170 and 8-9% (and it IS GETTING higher) I go
p/c
p/c
p/c
train
p/c
p/f
-
730 PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
1/2 CUP EGG BEATERS 18.00 - - 225.00
2 EGG WHITES 6.00 1.00 1.00 80.00
1 banana 1.50 30.00 1.40 125.00
2 pcs toast or englis muffin 4.00 30.00 3.00 160.00
34.50 88.00 8.40 740.00
10
3oz Flank Steak 21.00 - 3.75 135.00
4oz Buffalo 36 3.00 180
1 brown rice 3.00 45.00 3.00 210.00
60.00 45.00 9.75 525.00
1pm
5oz chicken 33.75 - 3.13 162.50
1 CUP OATS 10.00 54.00 6.00 300.00
43.75 54.00 9.13 462.50
TRAIN 3PMS
600ISH
SALAD 2.00 30.00 3.00 150.00
can on tuna 43.00 - 2.00 150.00
45.00 0 30.00 5.00 0 300.00
7PM
2 TB PB 9.20 60.00 4.00 320.00
2PCS TOAST 3.00 30.00 3.00 175.00
1 banana 1.50 30.00 1.40 125.00
13.70 120.00 - 8.40 - 620.00
900
1/2 CUP EGG BEATERS 12.00 1.00 - 65.00
20 almonds 10.00 10.00 18.00 200.00
1 SCOOPS BLEND 20.00 5.00 2.00 120.00
42.00 16.00 0 20.00 0 385.00
VEGGIES TO SNACK ON
238.95 - 353.00 #VALUE! 60.68 - 3,032.50
Between bed (9pm) and 2am I prob wake up twice and eat some veggies, or another shake, or a homemade protein bar.........if I'm hungry.........
Oh and cardio is only 1x a week..................yo u do it more, right?
Plus, I train 6x a week.........and on HRT at 250mg..........so I prob. should be eating more???
Quick question is what do you eat PRECONTEST as a Post Meal? Something non bloating, non water retensive....easily digested......
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Mav - it's estimated at 3,500 cals and remeber I'm only 170.......not sure of your stats, but you know as well as I do, some need 1500, some need 6000.....you think I need more?
I posted it because of what is in bold above.
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Not too sure why you posted all that, but ok........I am prob. 6'2, 170 and 8-9% (and it IS GETTING higher) I go
p/c
p/c
p/c
train
p/c
p/f
If the P/C meal PWO is tuna and veggies, then it's pretty much a protein only meal. Veggies are pretty much fiber only which have neglible impact on our blood sugar levels.
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Keep at it lugar, remember dont check the scale that often, once a week at the most. Too often and u wont c results u want and ul get discouraged.
Rome wasnt built in a day mate, keep it simple, stick at it, enjoy it, enjoy the pain wen doing as balls to workout, then enjoy the euphoria after uv smashed ur logg book.
Then eat, sleep, and eat somemore.
davie
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mav - show me your diet please...............
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TUESDAY - DELTS/TRAPS APRIL 10. 2--7 - BACK TOMORROW - HEAVY WEIGH IN 173LBS
Dumbell Military Press:
50x12
60x10
60x10
60x10
50x10
45x10 - 40x12
**NO SPOT COULDN’T GO HIGHER**
Upright rows on cable with straight bar- pressing for rear delts:
100x10 **3 sec squeeze**
100x10 **3 sec squeeze**
110x10
110x10
Lateral Raises:
20x12 20x12
20x12 20x12
Superset with this no rest
Cross Cable Laterals:
35x15 45x12
45x12 45x10+2+3
Behind the neck press to finish (none to complete failure, just nice squeeze in traps**
65x12
85x10
95x10
105x8
115x7-8
Machine Front Handle Press
x15, 12,12,10
Traps:
**Feet Stationary, no movement, squeeze each rep*
DBELL SHRUGS
70x15x4
ABS,
**GOOD SESSION UNDER THE WEATHER* 90 MIN SESSION, NEED TO WORK ON REDUCING VOLUME
AND NEED TO WORK ON MEALS POST..****
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WEDNESDAY - APRIL 11TH, 2007 WEIGHED IN AT a heavy...I'm not even eating that much, yet the scale keeps on moving.....abs starting to fade. Didnt sleep well, so I've decided to ave deads and back (since I did do them on Sunday) to tomorrow or Friday,,,,,time for a good old arm session. Haven't had one in awhile........here was a week ago:
biceps-barbell curls- 45lbsx15, 70x12, 80x12, 85x9-10, 105x3-4, 80x20 rest pause
dbell curls - 35x10, 35x10 sloppy
1 arm preacher curls-20lbx12 reps 4 sets no rest one arm back forth
overhead cable curls 4 sets ss with close grip bench naut. Machine (usually hammer, but forearm pain!
TRIS:
rope pushdowns-2 warmup 3 sets of 12-10
115x8, 125x7, 135x6 140x5
1 arm overhead extensions superset with pushdowns against a bench 3 sets
reverse pushdowns superset with dips 3 sets each
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Wednesday April 11, 2007 -
Ready to have a good arm session when my buddy says, come train my style for mass.......80% of your 1 rep max to start.......now this was pretty intense, with 30-90 sec rests but I am torn for today........either chest or arms........I realy want to get the chest to grow, but need to let the cuffs recoop.......mahybe some smith presses followed by some drop set dbell work.......
DEADS DBELL ROWS SQUAT DECLINE BENCH PUSH PRESS
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
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THURSDAY APRIL 12, 2007
Smith INCLINE (3rd)
150X12 150
160X12
160X10
165X10
170X9
185X7
185X6
145X11-12
FLAT DBELL (startHERE)
50X6
60X6
75X8
75X8
80X6
80X6
65X10,55X13
PECK DECKS
3 SETS OF 12 (125)
flt fly
50X9
50X10
Inc Fly
45X10
45X10
LIL TRIS
SMITH CLOSE 135X8 145X8 145X8 150X7
ROPE 50X15 60X15 70X12 80X10 90X10
1 ARM CABLE 30X12 40X12 40X12
DIPS
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APRIL 13, 2007 - FRIDAY, JUST FELT SHITTY ALL WEEK, YET BODYWEIGHT IS CLIMBING
AND WEIGHTS ARE INCREASING……..THIS IS AN INCREASE EVEN FROM TUESDAY'S WORKOUT…..
Dumbell Military Press:
55X13
60X11
65X10
65X9
55X10
50X10,45X13
Upright rows on cable with straight bar- pressing for rear delts:
110x10 **3 sec squeeze**
110x10 **3 sec squeeze**
120x10
120x10
Lateral Raises:
25X12 25X12
25X12 25X12
Superset with this no rest
Cross Cable Laterals:
40X13 45x12
45x12 45X12
Behind the neck press to finish
75X12 75
95X10 95
105X9 105
115X8 115
115X7-8 115
Machine Front Handle Press
x15, 12,12,10
Traps:
DBELL SHRUGS
70x15x4
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That's fantastic that your weight and your strength in numbers are increasing. What does the mirror reveal? *Full body pics would tell the story. I highly encourage you to post GOOD pics to help timestamp/monitor your progress moving foward.
* - This means more than an ab shot. Heck, even Arnold had an extremely thin waistline.
-
still pretty weak, I know.........
Arms and cardio today....30 mins of each..........
-
So the diets working the lugar??
davie
-
DELOAD!!!!!!
I've been lifting heavy 6-8 reps for a looooong time and my joints are asking me to quit...........so, this week, I'm going to the gym and lifting lighter, drop sets, supersets, etc and not worrying about the weight. I'm not taking a routine each day, just will do about 15-20 sets per bodypart........ad lib........1-2 bodyparts each day. I should take the week off, but this gives me the release I need from the office plus cranks my appetites.....Chest was Monday, delts were yesterday....either arms or back today.
Next week I'm starting my cycle, lifting heavy, getting my head on str8, etc......sound good?
-
Drop sets are not your answer if your joints are already screaming at you.
-
Nixing the drop sets...........light week is a good idea though, right?
-
When your body is taxed, the only thing that will rectify it is rest.
-
Are u pleased overall with ur results to date (strength/weight gain) mate??
davie
-
Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....
6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea
10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice
1:30
1 cup oats
6oz chx
300pm
train
sip on bcaas during training
5:30
no appetite - subway salad, tons of veggies
2 scoops whey
8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)
9:00 bed
1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar
-
DID CHEST ON MONDAY, DELTS ON TUESDAY.........GOT TO THE GYM YESTERDAY AND MY BRO ASKED ME TO TRAIN CHEST....I LAUGHED SINCE I HAD PLANNED ON BACK AND THEN I SAID, WHAT THE HELL....ONLY 48 HOURS REST......NO MORE CHEST,DELTS THIS WEEK.....BACK OR ARMS TODAY......
WEDNESDAY APRIL 18TH, 2007
INCLINE Dbell (higher rep, less weight)
60X10
65X10
65X10
65X10
65X10
(Smitty Spot)FLAT BARBELL (startHERE)
135X10
155X8
165X8
175X6
185X5
205X3
155X10
PECK DECKS
135x12
135+x10
135+x10
SKULL CRUSHERS
65X10X3
incline fly
45X10
45X10
CABLE FLY
65,70,75X10
MACHINE DIPS
110X12X3
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Just sore.....thats all.....weight is for some reason dropping, my meal consumption has sucked lately (past 10 days), just felt blahhh.....this is what I've had daily, you tell me if the scale should be dropping.....keep in mind, I'm only 165ish.....can't get over that fing 170 mark for more than a day and at 6'2 with a large frame, its hurting.....
6am wake - bcaas (ie. no appetite)
7:30 after showering, dress, dog walk, driving to work
1/2 cup oats dry
2 pcs of carb sense whole wheat
1 cup egg whites
1 scoop blend
coffee/tea
10:30
large salad, spinnach, etc
2oz flank
4oz chx
sometimes 1 cup brown rice
1:30
1 cup oats
6oz chx
300pm
train
sip on bcaas during training
5:30
no appetite - subway salad, tons of veggies
2 scoops whey
8:30
prebed
2 scoops muscle milk OR
1 scoop and 1/4 cup chopped nuts
homemade protein bar (casein, egg whites, splenda, ff cream cheese)
9:00 bed
1100pm first piss
1 scoop blend
veggies if im hungry
homemade protein bar
OK bro....firstly, if u plan on doing certain body part etc, and ur mate wants u to do sumthin else that hes doing, dont do it!!
Dont change!!
ALSO wer have te hole eggs gone mate, u wer gaining a few pounds, and now ur changining things again??!!
Up things like 20z flank to a 30z etc.
ALSO i know u wer told to have cheat meal/day at wknd, but also have one middle of the week, have a pizza or macdonalds at wednesday lunchtime, trust me ur not onna get fat doing this, and it will break up your week diet wise, and eleviate the monotomy of ur diet!!
davie
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I finish working out about 430pm. I usually lay down about 9ish as I have to be up at 5am for work. Problem: I have ZERO appetite postworkout. I usually have a shake, and force down a salad about an hour later. Then I'm stufed for the night. However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up. Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what? Does anyone else have this problem? Is this a recipe for fat gain? If I continue to drink shakes, eat bars, veggies, etc when I wake?
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Friday -
Well, I've hit chest twice, delts and arms....today is my Friday 10 sets of 3...this was last weeks, this week I will try to add 5lbs to each lift:
DEADS DBELL ROWS SQUAT DECLINE BENCH PUSH PRESS
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
245X3 80x3 135X3 165X3 85X3
(TRY 250) (TRY 85) TRY 140 TRY 170 TRY 90!
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Eat ur last meal closer to bed time (not everyone likes doing that but i think ul b fine), OR have a pb sandwhich b4 bed and glass of milk (aweosme bulking snack0, if u dont want a big sandwhich just get one slice bread, smother it wi PB, and fold in half.
davie
-
I eat on my pillow bro.......on my pillow.....still waking up............is it bad to wake up and slam food, shakes? Even when cutting?
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I finish working out about 430pm. I usually lay down about 9ish as I have to be up at 5am for work. Problem: I have ZERO appetite postworkout. I usually have a shake, and force down a salad about an hour later. Then I'm stufed for the night. However, midnight, 2am, 4am rolls around and I am STARVING...it actually wakes me up. Last night for example, I had a casein shake with almonds at 9pm, slep, woke starving, had a muscle milk with some veggies.......slept....w oke at 2am, same deal....another shake with some pb.....does this mean I'm not eating enough during the day(Im stuffing myself with 3500 cals).......or what? Does anyone else have this problem? Is this a recipe for fat gain? If I continue to drink shakes, eat bars, veggies, etc when I wake?
Lugar why don't you try eating/drinking some fiber before bed? It might help you feel "fuller".
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SATURDAY APRIL 21, 2007
started with 30 mins of cardio……….
barbell curls superset
65 x12
75 x10
75 x8
95 x8
rope pushdowns
100 x12
110 x10
110 x8
120 x8
rev grip close bench
95 x10
105 x8
110 x8
115 x5-6 x10
preachers
55 x12
55 x12
55 x12
seated dbell curls superset
30x11
30x11
30x11
1arm ext
15x12
20x10
20x10
cable curls superset
70x12
70x12
70x12
triangle
110x15
120x12
130x10
130x10
-
APRIL 22, 2007 Delts, hams, calves
Started with 30 minutes incline walk 3.3 speed 10% grade
(2.5 hours after first meal - oats eggs, whole wheat bread)
Dumbell Military Press: (none to failure, all up and squeeze all the way down)
40x8
50x8
55x8
60x8
60x8
Upright rows on cable WIDE
65X10
75X10
85X10
Upright rights barbell close
65x8
85x8
95x8
Superset with this no rest
Cross Cable Laterals:
40X13 40x15
45x10 40x15
Behind the neck press to finish
75X12 75
95X10 95
105X9 105
115X8 115
115X7-8 115
GVT HAM CURL
70+x10x5
Traps:
SEATED DBELL SHRUGS
60X15X4
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MONDAY APRIL 23, 2007
Supersets…..feel really weak and depleted…….trained delts yesterday so todays chest day was a mistake.
I need a complete diet overall………
SCALE READ 158LBS AT 4PM………………FUCK!!!!!!!!!!!!!!!!!!!!!!!
Smith INCLINE 2ND
155x8
155x8
155x8
165x6
165x6
165x6
145x12
SUPERSETTED WITH INCLINE FLYS
40X12
40X12
40X12
45X10
45X10 45X10
FLAT DBELL (startHERE)
55X10
65X10
75X6
75X6
80X4-5
65X10,55X13
PECK DECKS
120X10
90X15
DECLINE BURNOUT
155X6
155X6
155X6
145X8
145X8
SUPERSET WITH FLAT FLYS
40X12
40X12
40X12
-
I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted. But everyone is right, this is only 1/2 the equation.
-
TUESDAY APRIL 24, 2007
Seated WIDE Rows: French Curl Bar (narrow grip)
110x12 55X10
130x10 55X10
150x10 55X10
T-bar Rows: Hammer Curls:
platex12 25x12
45+10 x 10 30x10
45+25x8 40X6
45+30x8 ---->45+5 x 13
High Pulls
plate+25 x 12
2 plates x 10
2 plates +25 x 6-8
2 plates x 10
Rack Deads
185x10
205x10
225x6
240x6
Dbell Row Inclines
60x10
70x8
80x8
GREAT SESSION!!! WEIGHTS WEREN'T HEAVY, FORM WAS LIKE A BOOK ONE PROBLEM……..
PM WEIGHT IS 159.
DELTS TODAY!!!
-
I just purchased a tub of choc mint cytogainer and a tub of muscle milk light.......cant wait to try....I'll keep you posted. But everyone is right, this is only 1/2 the equation.
Why the Muscle Milk Light?
-
midnight shake?
-
What's the nutrition stats of Muscle Milk Light?
-
MUSCLE MILK LIGHT 2 SCOOPS 1 SCOOP
Calories 195 97.5
Total Fat 6.00 3
Saturated Fat 2.50 1.25
Trans Fat - 0
Cholesterol 5.00 2.5
Sodium 115.00 57.5
Potassium 620.00 310
Total Carbohydrate 11.00 5.5
Dietary Fiber 1.00 0.5
Sugars 2.00 1
Protein 25.00 12.5
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I snapped off a pic this am after waking up.....I am 2 weeks after recovering my the stomach flu that kept me very weak and no appetite...I need help boys...I need a diet overall....thank god I've help off on the full cycle (just 250mg right now)...as soon as I get this diet down, I'll roll with it...but that is the key......PLEASE HELP ME BY GIVING ME HONEST EDITS!!
APRIL 25, 2007 NEED DIET OVERHALL!
159LBS
Dumbell Military Press:
40x6
50x6
60x10
65x10 (sloppy and partial)
65x10 (sloppy and partial)
60x10, 55x10,50x10
1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH
25X11
25X11
25X11
25X11
1 ARM LAT RAISE
25X12 30X12
25X12 30X12
Superset with this no rest
Cross Cable Laterals:
40X10 40X14
40X13 40X14
SMITH BEHIND THE NECK TOWARDS END
95X12
105X10
115X10
125X8
125X8
Machine Front Handle Press
x15, 12,12,10
Traps:
DBELL SHRUGS
75X14X4
APRIL 25, 2007 NEED DIET OVERHALL!
159LBS
Dumbell Military Press:
40x6
50x6
60x10
65x10 (sloppy and partial)
65x10 (sloppy and partial)
60x10, 55x10,50x10
1 ARM FULL 90 DEGREE DBELL PRESS TO FINISH
25X11
25X11
25X11
25X11
1 ARM LAT RAISE
25X12 30X12
25X12 30X12
Superset with this no rest
Cross Cable Laterals:
40X10 40X14
40X13 40X14
SMITH BEHIND THE NECK TOWARDS END
95X12
105X10
115X10
125X8
125X8
Machine Front Handle Press
x15, 12,12,10
Traps:
DBELL SHRUGS
75X14X4
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Thursday April 26, 2007 - CHEST,ABS (PW WEIGHT FULLY CLOTHED, 157LBS)
OVERTRAINING NO MORE…..I started the 5x5 awhile back and made
nice gains then gave it up when I stalled…..I'm bringing it back. Keeping it simple.
INCLINE BENCH
WARM - 95X12
WARM - 125X10
145X5
145X5
145X5
145X5
145X5
NEVER REALLY FOCUSED ON FORM AND BRINGING THE WEIGHT ALL THE WAY DOWN AND CONTROLLED
MOVEMENT DONE WITH STRICT FORM, TOUCH BELOW CHIN AND EXPLODE.
FLAT DBELL PRESS
55X10
60X8
65X8
70X5X2
DROP SET 55X1O
DIPS
NO WEIGHT, WIDE GRIP
4 SETS OF 12
INCLINE FLYS
40X11
45X10
45X9
DROP SET DOUBLE 35X10, 30X12
-
How long were you doing 5X5's? IMO you need to give a routine at least four-six weeks before judging if it works or not?
-
here's my start........any suggestions = greatly appreciated!!
745AM PRO CARB FAT
1/2 CUP OATS 5.00 27.00 3.00 150.00
2 PCS TOAST 1.00 30.00 - 160.00
1 CUP EGG WHITES 26.00 2.00 0.50 120.00
32.00 59.00 3.50 430.00
1030AM
2OZ FLANK 14.00 - 3.50 90.00
4 OZ CHICKEN 27.00 - 2.50 130.00
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
1 CUPS BROWN RICE 2.00 45.00 2.00 220.00
45.00 65.00 9.00 560.00
130PM
6OZ CHX 40.50 - 3.76 195.00
3/4 CUP OATS 7.50 40.50 4.50 225.00
48.00 40.50 8.26 420.00
3-430 TRAIN
500 PW MEAL
1/2 CYTO 27.00 37.50 3.00 285.00
4OZ HOMADE OAT BAR 15.00 17.50 2.25 156.00
1/2 CUP SOY MILK 3.00 4.00 1.00 35.00
45.00 59.00 - 6.25 - 476.00
900
1 CUP SOY MILK 6.00 8.00 2.00 70.00
20 almonds 5.20 5.00 12.20 140.00
1/2 CUP EGG WHITES 13.00 1.00 - 70.00
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00
36.70 20.00 - 17.20 - 378.00
MIDNIGHT
BROC, ASPARG, GREENS 2.00 20.00 1.00 120.00
20 almonds 5.20 5.00 12.20 140.00
7.20 - 25.00 - 13.20 260.00
2-3AM
1 SCOOP MUSCLE MILK LIGHT 12.50 6.00 3.00 98.00
GRAND TOTAL 226.40 - 274.50 - 60.41 2,622.00
-
Check your PM's.
-
My first suggestion would be to ditch the soy milk & replace it with a full glass/cup of 2% milk.
-
nope........lactose
-
Why oh why bro are still going over ur diet, with a fine tooth comb.
Why is there just egg whites, and not whole eggs, y is it just 1/2 cup oats and not 1 hole cup etc etc etc etc. Obviously bro everyone wants to help u, but this has been covered bro.
You sed b4 if ur diet was made up (whcih it was), then u would stick to it no questions asked. uv gone back on ur word mate.
Thhis is all alot simpler than u let it be.
davie
-
nope........lactose
I see. Well, ignore my advice then. No sense in causing any excess stomach problems. :-[
-
Why is there just egg whites, and not whole eggs, y is it just 1/2 cup oats and not 1 hole cup etc etc etc etc
davie makes a great point. There's not reason to eat egg whites right now. You should be eating whole eggs (I eat about two dozen a week). Add the extra 1/2 a cup of oats as well. It won't hurt & it'll only help.
-
I fell off the wagon......I got brought down with back to back illnesses and getting anything down for the past month was a chore....I'm good now and want to get back on...I was doing well...just need a concrete diet in place....I'll switch the eggs, is that it?
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FRIDAY APRIL 27, 2007
Good day in the gym - SHITTTTTTY DAY on the scale!
good warmupup, 135x6x3…..stretching
Rack Deads HYPERS
245X5 Plate x 15reps
245X5 Plate x 15reps
245X5 Plate x 15reps
245X5
245X5
amazed how these feel so much harder than conentional - all back, very little leg movement
REAR DELTS MACHINE FLYS
30X10 60X15
30X10 75X12
35X10 SUPERSETTED ---> 75X12
BARBELL ROWS CLOSE GRIP PULLS
115X10 80X12
120X10 90X12
130X8 100X10
135X8 110X8
SUPPERSETTED
1 ARM RACK DBELL ROWS LAT PULLS WITH TRIANGLE ATTACHMENT
65X10 100X10
75X8 110X10
85X8 110X10
SUPERSETTED
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Dude u had a concrete diet in place, just look back over revious posts/topics u posted on, nd we discussed it on.
Uv got all the info u need bro!!
davie
-
double my cals?? cardio and arms or delts tdy....5x5.....
-
SATURDAY APRIL 28TH, 2007
WEIGHT A MERE 155LBS
30 MINUTES 10-12% INCLINE, 3.3-3.5 SPEED TREADMILL WALK TO START! standing military 5x5
THEN ABS THEN DELTS AS FOLLOWS: (WEAKER THAN NORMAL, DUE TO JUST ONE MEAL
AND CARDIO PRE)
STANDING (NO MOVEMENT) OH BARBELL PRESS
0X12 WARMUPS
65X6
75X6`
95X6
95X6
100X6
100X6, 85X8, 65X12
LEANING SIDE LATERALS
20X12
20X12
25X12
SEATED (NO MOVEMENT) FRONT RAISE
20X10
20X10
20X10
CROSS REAR CABLES
40X12 40X12
40X12
SMITH BEHIND THE NECK TOWARDS END
115X12
125X10
135X8-10
135X8
105X10
95X12
ONE ARM DBELL PRESS
25X12
30X10
30X10
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Monday April 30,, 2007 -
INCLINE BENCH
WARM - 115x10
WARM - 135x6
150x5
150x5
150x5
150x5
150x5
FLAT DBELL PRESS
60x10
65x8
70x6
70x6
60x10
50x12
DIPS
NO WEIGHT, WIDE GRIP
4 SETS OF 13
INCLINE FLYS
40x12
45x10
45x10
DROP SET DOUBLE 35x10x2