Antihero's Log - "Path To Greatness"
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| posted by antihero |
| ok, so heres the deal (for those of you who dont know). During the summer i had Bigcity(online alias, and good friend) help me out with some training, but unfortunately my mother (who is completely against me reaching any goals in life, especially this one) convinced me that i had to work 10hrs a day to save up, because ill be on my own in a year. So, after a long day of moving furniture, i was in no shape to go lifting. So that came to a halt. In September, i got Future(online alias, and another good friend) as my personal trainer, and he really got my lifts up, and i even hit some new personal records, and within only 5 weeks of working with him. Then came oct.10th, and i got wisdom teeth out. at that point i couldnt eat for a while and now its 3 weeks later and im down roughly 20lbs. Now, my mother is going away for about a month and i wont have that to worry about as a distraction, and i need to get my ass in gear, and what better time. Stats: Height: 6' Weight: 142lbs Waist: 29 in Chest: 33 in Neck: 14 in Bicep: 12.5 in Forearm: 10.5 in Quad: 21 in Calve: 14.5 in Routine Day 1 Chest - Hammer Strength Incline Shoulders - Dumbell Shoulder Press Triceps - Skullcrushers Day 2 Biceps - Standing Barbell Curls Forearm - Hammer Curls Back Width - Hammer Grip Pull-ups Back Thickness - Seated Cable Rows Day 3 Calves - Calves on Leg Press Hamstrings - Lying Hamstring Curls Quads - Squat Day 4 Chest - Flat Dumbell Bench Shoulders - Hammer Strength Shoulder Press Triceps - Reverse Grip Bench Day 5 Biceps - Alternating Dumbell Curls Forearm - Hammer Strength Forearm Back Width - Pull-Downs to Front Back Thickness - T-Bar Rows Day 6 Calves - Standing Calve Raises Hamstrings - SLDL Quads - Leg Press *warm-ups preformed as necessary *every exercise will be one heavy set of 4-6 reps, and then a 20 rep set *weights and/or reps will be increased on every training day, or the exercise will be switched out for another *workout days are MON,TUES,THURS,FRI Daily Supplements (6) 28g Protein Shakes (2) Multi-Vitamins (6) BCAA [post-workout only] (4) Omega Sports Power Jolt [pre-workout energy boost only] *as of now, that will be all the supplements that i am taking. i will not even be taking creatine for a little while, cause i want to see where i can go without it. Pictures http://img.photobucket.com/albums/v406/antihero6188/farchestrelaxed.jpg http://img.photobucket.com/albums/v406/antihero6188/closechestrelaxed.jpg http://img.photobucket.com/albums/v406/antihero6188/closeback.jpg http://img.photobucket.com/albums/v406/antihero6188/calve.jpg http://img.photobucket.com/albums/v406/antihero6188/backdoublebi.jpg Goal 170-175lbs by January 1st. |
| posted by antihero |
| Quad pic for ya http://img.photobucket.com/albums/v406/antihero6188/quad.jpg |
| posted by canibalistic_js |
| Looks like over training but I think you need to eat big to get big. |
| posted by antihero |
| how does this appear to be overtraining? and dont worry about eating big, my apetite is right where it belongs, and and im eating everything in sight.....actually, its been 1.5 hours since my last meal and im already hungry again. |
| posted by canibalistic_js |
| Ok..Maybe not but you are not working legs that much, have a leg day. Why don't you have a back and bi day, chest and tri day, leg day quads & shoulders, and a ham legday/free day of whatever you want to overtrain or you can begin with day one over again. That's what it looks like you're doing but not enough exercises or too many sets of one. And...you don't need to be at the gym 6 days a week. I try to do about 12-15 sets total of one exercise. how ever many exercises but the total sets falls between 12-15 unless it's legs or a small muscle group then, I may under or overtrain but I'm not going into that. Try like 3-5 exercises of your major groups mainly because you want to work every portion of your back, chest, and legs. You can only do so many bi and tri exercises before you fatigue. IT normally takes less sets and exercises, for me atleast. |
| posted by antihero |
| the reason i am using this format, is because it is the style of training that i was doing while training under "Future" (personal trainer). within 5 weeks, he had me setting new PRs, and everything was going great, so IF IT AINT BROKEN DONT FIX IT, RIGHT? besides, i had previously been doing high volume workouts and not responding to them(up until recently), but High Intensity, and Low Volume, with more Frequency is really working for me. So, eventhough i do value your opinion, i know my body and the way it has been reacting to this style training, so i think ill go back to it. But thanks for the input... |
| posted by shortz |
| DC training? IMO, the set up would look better if you were lifting 3 days week, then bump to 4 days a week once you become a little more advanced. |
| posted by antihero |
| no, this is not DC Training. there are quite a few differences. -using straight sets (may use rest paused later on though) -doing 2 work sets instead of 1 -doing a 20 repper for all bodyparts instead of just for quads -only cycling through 2 exercises, not 3 -not using all DC approved exercises ------------------------------------------------- i recently spoke with In-Human, and he gave me the go-ahead to do a full out DC routine, and beleives that i would be ready for it should i choose to do it. I have chosen to wait, and just use the style routine i was before that incorporated some DC principles....thats all this is...its just a basic routine implying some DC principles to promote muscle growth |
| posted by shortz |
| 20 reps for upper body parts too? That's certainly different. I would not hack it, as I have never done it or heard whether it does or does not work though. Well, let us know how it goes. You are certainly taking advice from some solid guys, so I won't step on toes here. |
| posted by Smallguy |
| good luck but adding 30lbs on quality is gonna be hard bro.. especially cause your more than likely a hard gianer. I think u should go with 3 days as well but if u have a PT give it a chance. shitty about the wisdome teeth I had al 4 of mine pulled was guzzlnig shakes when I was awake the day of my surgery... next day was able ot eat whole foods... never dropped a damn pound. |
| posted by antihero |
| i couldnt even begin to eat solid food for a week......and then i could only chew noodles. im just glad its over with |
| posted by canibalistic_js |
| Someone read one of my prior threads. lol But I must say it works. |
| posted by antihero |
| well, i start tomorrow, so youll see how it works.... as far as "stepping on toes" goes, i dont think that you are, everyone is entitled to their opinion..... |
| posted by antihero |
| are you training DC style? |
| posted by shortz |
| Why do you say that? I have extensively researched DC training and am very familiar with it, even gave it a try for a bit and found I just could not recover well from it. I was down to two days a week in order to grow from it before finally just coming off. I realized that the routine just isn't the same if you arent working with Dante. :thumbs: |
| posted by canibalistic_js |
| :D I'm right there with you... I'm doing it as well and it's kicking my a$$ I have never had to take so many consecutive days off. I recently cam to the same conclusion a few threads prior. That's all I was referring to thread or a few weeks ago I had posted. :D |
| posted by antihero |
| well, i begin tomorrow and i cant wait. the recovery issue has been something thats been running through my mind, but i have always been able to recover quickly from workouts, so i think this split will provide enough time to properly grow. either way, we will see. |
| posted by shortz |
| It's not a big deal man. Becoming a more experienced lifter is all about pushing the limits and finding out where your limits. If you don't recover well with it, no harm, just back it down. |
| posted by antihero |
| Day 1 - November 7th Hammer Strength Incline Press -140lbs x 4 -90lbs x 11 [20 rep attempt] Dumbell Shoulder Presses -30lbs x 5 Skullcrushers -50lbs x 4 [struggled with last rep, but won] -60lbs x 20 (tricep pushdowns) BAR WEIGHT NOT INCLUDED IN EXERCISES OVERALL GRADE = A- ------------------------------------ i seemed to be dragging along throughout the day (pre-workout), but once i got into the gym, my mind was right there and focused the whole way. surprisingly, my HS incline showed good numbers (not far from what i was getting before my break),although i was depressed with the reps on the 'widowmaker' set. my shoulders seemed to not want to move the weight today, but ill attribute that to just getting back into it (shoulders will not be getting a 20 rep widowmaker). skullcrushers went well, i struggled with the 4th rep on the heavy set, but i had a fantastic spotter that was ready to help, but did not touch the bar and let me push it out. all-in-all, it was a productive first day back and im pleased with it. judging by the way today went, im expecting big things over the next few months. |
| posted by antihero |
| Day 2 - November 8th Standing Barbell Curls -40lbs x 6 -80lbs x 17 (cable curls) Hammer Curls -30lbs x 4 Hammer Grip Pull-ups bw x 4 (no 20 rep set because my bw doesnt decrease any. i will be putting in hammer grip lat pulldowns for the 20 repper, to start getting it done) Seated Cable Rows 130lbs x 5 100lbs x 12 [should have dropped it lower] OVERALL GRADE = C- ------------------------------------------- bis and back never seems to really be a good day for me, because im moving the lowest numbers on this day. i guess its just a matter of getting them moving. not a whole lot else to say, but ive got thursday to look foreward to... |
| posted by shortz |
| Don't grade yourself. Any workout that you push yourself is a good workout. ;) Whenever going to a new workout, your numbers won't be exactly on, trust me. After your first cycle of workouts, they will be there. I am wondering, is this supposed to be a conjugated periodization type routine? I have always liked conjugated training methods. |
| posted by antihero |
| Off Day - November 8 keeping my protein intake very high, staying well hydrated, and noticing that my BCAA supplementation may be helping with my recovery. ----------------------- *on a completely unrelated topic: 3 weeks of drama are finally completely over and im now in the best relationship of my life, and i care about her more than anything else in the world....she means everything to me, and she always will. |
| posted by antihero |
| what do you mean by conjugated periodization? |
| posted by antihero |
| Day 3 - November 10th Standing Calve Raises -540lbs x 4 [slightly assisted last rep] -270lbs x 20 DB SLDL -50lbs x 12 (weight per DB) [thought these would be harder, ill definetly up the weight next time] -40lbs x 20 Leg Press -340lbs x 4 -270lbs x 8 [this was where i ended previously, and i accomplished 20 reps then, but im not quite there yet] OVERALL GRADE = A ----------------------------------- I pushed the envelop like hell today, and i even tried moving the same numbers i could before my lay-off, but im not quite there yet. I am very pleased with hom much of my strength i did manage to keep tho. |
| posted by antihero |
| Day 4 - Novemeber 11th Flat DB Bench -50lbs x 8 PR (weight per DB) -40lbs x 8 [completely spent after the first work set] Hammer Strength Shoulder Press -110lbs x 6 Reverse Grip Bench Press -70lbs x 5 PR -100lbs x 20 (tricep pushdowns) OVERALL GRADE = A --------------------------------- hit a new PR on both flat DB bench and reverse grip bench, so im happy about that, and the pump in my arms was amazing after everything was done....i really hauled some ass today, and im proud. |
| posted by Smallguy |
| keep it up good to see some pr's |
| posted by antihero |
| Day 5 - November 15th Alternating Dumbell Curls -30lbs x 5 -20lbs x 12 Hammer Strength Forearm -135lbs x 8 [+20 second static hold] -90lbs x 20 Pull-Downs to Front -120lbs x 6 [just sad] -50lbs x 20 T-Bar Rows -70lbs x 6 [PR] -45lbs x 10 Standing Calve Raises -540lbs x 8 [PR] -400lbs x 13 [I]DB SLDL -55lbs x 10 [shoulda gone heavier] -50lbs x 20 Leg Press -350lbs x 4 [felt good so i thought id give 10 more a shot] [PR] -360lbs x 1 [+2 assisted reps] [PR] -270lbs x 16 [almost died] OVERALL GRADE = A ------------------------------------- today was a double day because i did not make it to lifting yesterday. but i pulled through and got a beautiful kick from the Throttle 1400X. keeping protiein intake high.... |
| posted by antihero |
| Day 6 - November 17th HS Incline -160lbs x 5 [PR] -90lbs x 18 DB Shoulder Press -35lbs x 5 Skullcrushers -50lbs x 6 [PR] -130 x 15 (tricep pushdowns) [PR] Barbell Curls -50lbs x 6 [PR] -80lbs x 19 (cable curls) Hammer Grip-Pullups -BW x 6 [PR] Seated Cable Rows -150lbs x 5 [PR] -120lbs x 10 OVERALL GRADE = A ----------------------------- had to do today and tomorrows workout becuase the gym will be closed tomorrow....that pissed me off....but i got some new PR's, so im happy.... |
| posted by antihero |
| November 21st - Quad/Hams/Calves Calve raises -540 x 4 [muscle cramp on 4th rep] -270 x 20 [still had a bad muscle cramp, but pushed through it] Lying Hamstring Curls -110 x 6 -80 x 11 [I]Squats -150 x 2 [failure on rep 3] [PR] -90 x 8 OVERALL GRADE = B -------------------------------- only hit one PR, but i wasnt expecting it, so i guess its better than nothing. the muscle cramp in my calve ****ed my workout, and thats why i didnt beat the logbook, but ill be giving it one last chance before switching it out. -------------------------------- [I]Daily Supps: -6 scoops protein -2 multi-vitamins -6 BCAA -------------------------------- TOMORROW MORNING IS THE 2 WEEK WEIGH IN.....I CANT ****ING WAIT..... |
| posted by antihero |
| November 22nd - Off Todays Weigh-in Results: 153lbs (+11).....im unbeleivably psyched about this. i was hoping it would be 3 or 4, but 11......DAMN.....i guess ill keep doing what i have been......it seems to be working..... ----------------------- -left calve is really hurting today, and i dont know why. its not a good pain either, so i think i will be taking it easy on calves until they are 100% -i keep eating like im never going to see food again -didnt make it to the weight room today because i had to deliver pies from a fundraiser. ill be going tomorrow. -------------------------------- Daily Supplements: -6 scoops Protein -2 multi-vitamins |
| posted by antihero |
| November 23rd - Chest/Shoulder/Tri Flat DB Bench -55lbs x 4+3 PR (weight per DB) -40lbs x 10 [completely spent] Hammer Strength Shoulder Press -130lbs x 4 PR Reverse Grip Bench Press -70lbs x 8 PR -100lbs x 20 (tricep pushdowns) OVERALL GRADE = A+ -------------------------------- I hit new PR's on all 3 exercises, so im quite happy. the bench is very important to me, because its always been one of my weakest points. im really psyched about getting this done, and not having to switch out exercises. -------------------------------- Daily Supps: 2 multi-vitamin 6 scoops protein 4 Omega Sports Power Jolt (pre workout boost) 6 BCAA |
| posted by antihero |
| November 24th - Off the gym is closed today, otherwise id be there getting things done. it looks like i wont be able to get in the gym tomorrow either, so ill just be lifiting here at my house, so it wont be my usually lifts, but it will be the usual parts. ------------------------------- Daily Supps: -2 multi -6 scoops protein -6 BCAA |
| posted by antihero |
| November 29th - Quads, Calves, Hamsrtings Standing Calve Raises -skipped due to the calve problems last week. i will begin them again next week, but i feel another week of healing is going to be beneficial..... DB SLDL -55lbs x 8 [per db] -40lbs x 20 [per db] Leg Press -410lbs x 4 PR -270lbs x 20 PR OVERALL GRADE = B ------------------------ not doing the calves makes me angry, but i know that i will be better off not doing them.i will be hitting the gym again tomorrow to make up for missing yesterday, and im stoked about the PR's on the leg press...... ------------------------ Daily Supps: -2 Multi -6 scoops protein -6 BCAA -4 power jolt |
| posted by antihero |
| November 30 - Chest,Shoulder,Tri HS Incline -170lbs x 5 [PR] -90lbs x 20 [PR] DB Shoulder Press -35lbs x 6 [PR] OVERALL GRADE = B ------------------------------ i didnt get in the skullcrushers today because my spotter was not with me at the gym today. but i will throw them in tomorrow to make sure that my tris dont get neglected. ------------------------------ Daily Supps: -2 Multi -6 scoops protein -6 BCAA -4 power jolt |
| posted by antihero |
| December 1 - Tricep, Bicep, Back skullcrushers -50lbs x 8 PR -50lbs x 4 Barbell Curls -50lbs x 8 PR -50lbs x 6 Hammer Grip Pull-downs -130lbs x 6 PR -130lbs x 4 Seated Cable Rows -170lbs x 5 PR OVERALL GRADE = A ------------------------ im happy about the PR's but ive decided that ill be changing up some things in the routine. Ill be keeping the heavy set of 4-6 and a 20 repper for my quads, but i will be using rest-paused technique for most other bodyparts. After each set, i will do a burn-out set of something dealing with that muscle group. ------------------------ Daily Supplements -2 Multi -6 scoops protein -6 BCAA -4 Power Jolt |
| posted by antihero |
| December 2 - Quads,Hamstrings,Calves Squats 160lbs x 4 PR 170lbs x 2 PR 90lbs x 10 Lying Hamstring Curls 120lbs x 8+4+2 PR 100lbs x 10 Calves on Leg Press 290lbs x 16 340lbs x 12 200lbs x 20 OVERALL GRADE = A --------------------- todays workout was good, and i wish i could just keep going everday because i was really happy with the gains....but like always, the weekend will be off and i will continue again on monday.....i may be doing some cardio and abs over the weekend tho. --------------------- Daily Supps: -2 Multi-Vitamins -6 scoops protein -6 BCAA -4 Power Jolt |
| posted by antihero |
| December 5 - Chest/Shoulder/Tri Flat DB Bench -55lbs x 6 PR (weight per DB) -60lbs x 4 PR Hammer Strength Shoulder Press -140lbs x 4 PR Reverse Grip Bench Press -90lbs x 4 PR -100lbs x 20 (tricep pushdowns) OVERALL GRADE = A+ -------------------------------- I hit new PR's on all 3 exercises, hitting another PR on the bench is fantastic and im really pumped. I WEIGHED IN THIS MORNING AT 157LBS (+4 IN THE PAST 2 WEEKS) SO ITS TIME TO STEP UP THE FOOD, IF THAT DOESNT WORK, ILL BEGIN TO ADD MORE PROTEIN -------------------------------- Daily Supps: 2 multi-vitamin 6 scoops protein 4 Omega Sports Power Jolt (pre workout boost) 6 BCAA |
| posted by Storm |
| Sorry didn't go through the whole thread but I htought you were dong the DC plan?? |
| posted by antihero |
| see post #8 in this thread for an explaination, if that doesnt help and you have any other questions just ask.......do you have any suggestions,opinions,etc. so far? |
| posted by antihero |
| December 6 - Bi/Back Barbell Curls -55lbs x 6 PR -50lbs x 6 Hammer Grip Pull-downs -130lbs x 7 PR -130lbs x 3 Seated Cable Rows -170lbs x 6 PR OVERALL GRADE = A ------------------------ not too shabby...still gaining....but things are slowing down.... ------------------------ Daily Supplements -2 Multi -6 scoops protein -6 BCAA -4 Power Jolt |
| posted by antihero |
| December 8th - Legs/Chest Leg Press -450lbs x 4 PR -450lbs x 4 PR -450lbs x 2 PR -300lbs x 20 PR Standing Calve Raises -380lbs x 12 -470lbs x 8 -560lbs x 6 -650lbs x 4 Lying Hamstring Curls -130lbs x 6 -130lbs x 6 -130lbs x 6 Leg Extensions -130lbs x 10 -140lbs x 8 -150lbs x 4 Benchpress -90lbs x 8 PR -100lbs x 6 PR -110lbs x 4 PR Hammer Strength Incline -90lbs x 5 -90lbs x 5 OVERALL GRADE: A ------------------------------- ive come up with a new routine, but im slowly adding some volume to my workouts....i even hit some new PR's.... the new routine will be: Monday - Back/Tricep/Bicep/Abs Tuesday - Quads/Calves/Hamstrings/Chest Wednsday - Shoulders/Traps/Abs Thursday - Back/Tricep/Bicep Friday - Quads/Calves/Hamstrings/Chest/Abs Saturday - Off Sunday - Off ------------------------------- Daily Supps: -2 Multi -6 scoops protein -6 BCAA -4 PowerJolt |
| posted by antihero |
| December 12 - Chest/Shoulder/Tri HS Incline Press: ~180lbs x 6+1+1 PR ~110lbs x 15 PR DB Shoulder Press: ~35lbs x 6 ~40lbs x 6 ~45lbs x 4 Skullcrushers: ~60lbs x 5+1+0 PR ~bench dips to complete failure (20reps) OVERALL GRADE: A --------------------------------- ive begun implimenting the rest-paused technique on everything except shoulders, so i did 3 sets for them. Things are going pretty well, and we'll see how this all plays out....i havent stalled out on any exercises yet, so im pretty happy about that. --------------------------------- Daily Supps: -2 Multi -6 scoops protein -6 BCAA -4 PowerJolt |
| posted by antihero |
| December 13 - Back/Bicep/Trap Hammer Grip Pull-Downs ~130lbs x 9+8+8 Cable Row ~150lbs x 7+6+4 Standing Barbell Curls ~50lbs x 8+3+2 Shrugs (on Hammer Strength Deadlift Machine) ~180lbs x 8 ~270lbs x 8 ~360lbs x 8 ~450lbs x 8 ~500lbs x 7 OVERALL GRADE = A+ ------------------------------------- i had an excellent workout today, and with the rest-paused technique, my bodyparts are getting raped....but im still recovering very quickly from the workouts. tomorrow will be legs, and i cant wait.... ------------------------------------- Daily Supplements: -2 Multi -4 scoops protein (missed a shake today, and i am pissed about that) -6 BCAA -4 PowerJolt |
| posted by antihero |
| December 14 - Quad/Calve/Hamstring Squats ~160lbs x 4 ~180lbs x 3 PR Lying Hamstring Curls ~120lbs x 10+4+4 PR Calves on Leg Press ~290lbs x 20 ~380lbs x 20 PR OVERALL GRADE = A+ ------------------------------------ kicked some ass today, and im very happy about that...numbers are still moving up, so all i can do is stay on the grind.... ------------------------------------ Daily Supplements: ~2 Multi ~6 scoops protein ~6 BCAA ~4 PowerJolt ~1 serving Gakic (testing free sample) |
| posted by antihero |
| December 19 - Chest/Shoulder/Tri DB Flat Bench ~60lbs x 7+4+4 HS Shoulder Press ~140lbs x 3+0+0 Tricep Pushdowns ~70lbs x 7+7+7 OVERALL GRADE = A -------------------- kicked some ass...in and out...no talking....just the way i like it.... -------------------- Daily Supps: -2 Multi -12 BCAA -6 scoops protein -4 PowerJolt |
| posted by antihero |
| December 20th - Bi/Back/Trap Alt. DB Curl ~35lbs x 10x7x6 Hammer Grip Pull-Downs ~140 x 9x4x4 Hammer Strength Shrugs ~180 x 8 ~270 x 8 ~360 x 8 ~450 x 8 (straps) ~500 x 8 (straps) Overall Grade = A ---------------------------------- ill be making some supplemental switches soon, and ill also be throwing deadlifts into this day (before Shrugs)...gotta keep eatin' ---------------------------------- Daily Supplements: -2 Multi -12 BCAA -6 scoops protein -4 PowerJolt |
| posted by antihero |
| December 22 - Quads/Calves/Hamstrings Leg Press ~450lbs x 4 ~360lbs x 20 PR Calve Raises ~580lbs x 12 Lying Hamstring Curls ~120lbs x 8+6+4 Overall Grade = A ----------------------------- another workout over....and its feeding time.... ----------------------------- Daily Supps -2 Multi -12 BCAA -6 scoops protein -4 PowerJolt |
| posted by LukeVTS |
| 5 days straight training?! then 2 days rest? y not at least change ur sunday rest day to a tuesday or wednesday? still training just as hard and as frequent but spreadin the work out a little. by friday u cant b training right? surely over-training? can i ask y u only train ur shoulders once a week? |
| posted by antihero |
| well, it looks like ive got myself a well known guy who will be planning my workouts from now on, so we'll see what happens....i actually trashed the idea for that routine |
| posted by antihero |
| Bench Press ~170lbs x 2 (push harder next time) ~135lbs x 8 ~135lbs x 8 (time to increase the 2 sets) Dumbell Incline Press ~45's x 8 (rough) ~45's x 8 (rough last 3 reps) Bench Dips ~BW+45 x 8 ~BW+45 x 8 Side Lateral Raises ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] OVERALL GRADE = A+ ========================== there is alot to be said about toidays workout....first off, my bench press has always been a weak point, but it felt quite strong today, so im very happy with that. the incline was hard as hell, but i really felt it, so im very happy about that. the bench dips with a 45 on me were more difficult than i had expected, but i pushed through it. this was the first time i did side lateral raises, but i must admit, only 10lbs/arm wrecked my shoulders. this is a bit more volume than i am used to, but its ok becuase i felt the routine could use a change. about 30 minutes after taking the Green Buldge, White Blood, & GlycerGROW i was feeling some added strength and absolutely amazing pumps. i dont even know how to describe it, but i can say that i didnt expect to see any results today seeing as it was the first use...so far, im very pleased. *increased pumps *increased strength *increased vascularity ---------------------------------- Daily Supps: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
| posted by AMERFOOTBALL |
| congrats on the workout. one thing i noticed though is the supps. thats a lot of stuff. go for it if you really want to on the supps, but 150g of protein from shakes is too much...unless you're eating 500gm of protein a day. you need more of your protein to come from real food. i would say like 25% maybe from shakes. I eat about 300gms a day of protein and i take two shakes. each shake is 24g of protein from power. the milk i mix it with adds protein but i mainly rely on chicken and beef to get my protein. |
| posted by antihero |
| Jan.19 - Off Daily Supplements: -Animal Pak -Animal Nitro -Green Buldge -150g Protein (shakes) ======================== sore muscle groups: ~chest ~shoulders ~lats |
| posted by antihero |
| Jan.20 - Back/Bicep Barbell Rows ~ 115lbs x 8 (heavy) ~ 125lbs x 8 (heavy) Barbell Curls ~ 65lbs x 8 ~ 75lbs x 7 (poor form on last rep) hammer curls ~ 30lbs x 5 {Right} (nothing left in arms) ~ 30lbs x 5 {Left} (nothing left in arms) Deadlifts ~ 195lbs x 5 (hard as hell) ~ 200lbs x 6 (harder than hell) OVERALL GRADE = A+ ================================== holy christ....one absolutely amazing workout...first time actually doing deads, and my back feels like it just got broken....but, in this game its: GO HEAVY OR GO HOME....and i aint ready to pack my bags and leave this game yet..... 45 minutes after taking my Controlled Labs doseage, i was feeling amazing added strength and absolutely astounding pumps....the pumps in my biceps were so great that it actually started to hurt, but it was definetly a good hurt. *increased pumps *increased strength *increased vascularity -------------------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
| posted by antihero |
| Jan.21 - Off extremely sore back and biceps today..i expected the sore back from the heavy rowing and deadlifts, but its very rare that my biceps get sore from a workout... ----------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -Green Buldge -150g Protein (shakes) |
| posted by antihero |
| Jan.22 - Off my back is minimally sore (mostly just a little bit when i move a certain way), but my biceps are still very beat from the workout on friday. ----------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -Green Buldge -150g Protein (shakes) |
| posted by antihero |
| Jan.23 - Quads/Calves/Hamstrings Squats: ~215lbs x 3 (hard) ~215lbs x 3 (hard) ~135lbs x 10 (damn near died) Lying Leg Curls: ~110lbs x 10 ~120lbs x 9 Leg Extensions: ~130lbs x 15 ~130lbs x 10 Calves on Leg Press: ~470lbs x 6 {DC STYLE} ~~~nothing left in calves~~~ OVERALL GRADE = A+ ============================== i hit an all new PR on my squats today, which really kicks ass, im glad im finally getting some numbers moving in the right direction....i over shot the leg extension weight, and so i couldnt get out the 20 rep sets i was trying to...overall things went really well and im happy about the workout...i started taking my iPod with me to the gym and listening to disturbed...great shit, really gets me amped... as far as the controlled labs supplements go, ive never felt a pump like this in my quads, it felt like they were literally growing with each motion and about to rip out of my skin....also got some more vascularity in my calves and a few stray veins showing through on quads. ----------------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
| posted by antihero |
| Jan.25 - Off today my quads are completely fried and i can hardly stand. In addition, my calves and hamstrings are right behind in terms of soreness....i really wrecked them yesterday...great things are to come... ------------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -Green Buldge -150g Protein (shakes) |
| posted by antihero |
| Jan.25 - Chest/Shoulder/Tricep Bench Press ~175lbs x 3 ~145lbs x 8 ~145lbs x 8 Dumbell Incline Press ~45's x 10 ~45's x 10 Bench Dips ~BW+45 x 8 ~BW+45 x 8 Side Lateral Raises ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] OVERALL GRADE = A+ ========================== another great workout, and i even hit a new PR on my bench for the heavy set....my quads,calves,and hamstrings are still sore as all hell, but i love the pain.... once again, greatly increased strength, vascularity and absolutely amazing pumps... *increased pumps *increased strength *increased vascularity ---------------------------------- Daily Supps: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
| posted by antihero |
| Jan.30 - Quads/Calves/Hamstrings Squats: ~225lbs x 3 (hard) ~225lbs x 3 (hard) ~185lbs x 6 Lying Leg Curls: ~120lbs x 10 ~120lbs x 8 Leg Extensions: ~130lbs x 17 ~130lbs x 7 Calves on Leg Press: ~380lbs x 12 {DC STYLE} ~380lbs x 15+8+7 OVERALL GRADE = A+ ============================== squats are on the rise, and thats what matters....hell yes... controlled labs supplements - absolutely astounding quad, calve, and hamstring pump, but still not painful....the muscle fullness and vascularity is crazy, and the added strength is great.... *increased pumps *increased strength *increased vascularity ----------------------------------------- Daily Supplements: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
| posted by antihero |
| Jan.31 - Off i had a really good workout yesterday and im very satisfied with the way the controlled labs stack has been going.... Sore Muscles: -Quads -Calves (really bad) -Hamstrings --------------------------- Daily Supplements: -Animal Pak -Animal Nitro -Green Buldge -150g Protein (shakes) |
| posted by antihero |
| Feb.1 - Chest/Shoulder/Tricep Bench Press ~175lbs x 2 ~135lbs x 8 ~135lbs x 8 Dumbell Incline Press ~45's x 8 ~45's x 8 Bench Dips ~BW+45 x 8 ~BW+45 x 8 Side Lateral Raises ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] --------- ~10lbs x 10 [Right] ~10lbs x 10 [Left] OVERALL GRADE = F ========================== terrible workout...absolutely disgusting.... once again greatly increased vascularity and absolutely amazing pumps...terrible strength *increased pumps *increased vascularity ---------------------------------- Daily Supps: -Animal Pak -Animal Nitro -150g Protein (shakes) -Green Buldge -White Blood -GlycerGROW |
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