LiveHard
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I started this log somewhere else also...But, I really like this site. So I brought it over here too.
It is (unsponsored).
Well, I started it 12/29. I am taking the suggested dose of two tablets daily, I take them in the morning. I am 5'10" 219 lbs at 23%bf (more than I would like). I lift 6 days a week. I will list my results of workouts and weight on a regular basis. I will also list my diet. Any advice or questions just let me know. This is my first PH cycle. I am looking to increase mass, and hopefully lose some bodyfat in the process.
=========================================
Well, I have been eating very clean for the past several days and have noticed a difference in the way I feel. I ran my diet from yesterday on a program and noticed I need to do some tweaking. Here is a breakdown:
..........grams.....cals......%total
Total:.............2233
Fat:........67.....603........29%
Sat:........24.....217........10%
Poly:.........9.......80.........4%
Mono:......25.....225........11%
Carbs:....224.....811.........38%
Fiber:.......22........0..........0%
Protein:...175.....700........33%
I have already increased my protein today, and my carbs. Trying to go for a 40/40/20 breakdown. With 1.5g protein per pound. Which comes out to about 300g. Drinking nothing but water, and not cheating. I also take 6 gel caps of Omega complex which each contain:
Fish Oil 800mg
Borage Seed Oil 50mg
Flaxseed Oil 150mg
Safflower Oil 200mg
And I also take 10g of L-Arginine in the morning and right before bed. A multi in the morning and 200mg caffiene in am and lunch, and if I work out late I take one before that. My MD1T I take in the morning right before I eat breakfeast.
My workouts will be like this:
Day 1
Chest, Back/Lats sets vary
CHEST
Flat bench with either db or bb
Inlcine bench with either db or bb
( I alternate between flat and incline as to what I do first.)
Flyes
Flat, inlcine, and decline
BACK/LATS
wide grip pulldowns
underhand shoulder width pulldowns
underhand narrow grip pulldowns
one arm rows
seated cable rows
Day2
Shoulders, arms
SHOUDLERS
overhead press db
lateral raises
incline lateral raises
front raises
TRICEPS
rope or straight bar pushdowns
skull crushers
decline lying extensions
(I alternate between what I start with)
BICEPS
Standing db curls
Front db hammer curls
Preacher concentration db curls
Day 3
Legs, Abs
extensions
lying curls
squats
lunges
toe raises
Abs
cable crunches
reverse crunches
-----------------------------------------------
repeat
-----------------------------------------------
Today I did day 1 workout.
Flat bench bb
2/10 with 135 (warmup)
1/10 @ 185
2/8 @ 205
Flat flye
3/10 @ 35 (arms straight out)
Incline press db
3/10 @ 60
Decline flye
3/8 @ 40
Widegrip pulldowns
2/10 @ 90 warmup
1/10 @ 110
1/10 @ 120
1/10 @ 130
One arm rows
3/10 @ 60
Seated cable rows
3/10 @ 140
Workouts are done at home. I have a new treadmill coming to add cardio to my routine.
Any input or advice is welcomed....
Forgot to mention my weight. I have dropped a pound since I started. I am now exactly 219 lbs. I was actually 220 on th 17th. I will take my official weight and %bf on every friday. I have real good energy, and felt great in the workout.
It is (unsponsored).
Well, I started it 12/29. I am taking the suggested dose of two tablets daily, I take them in the morning. I am 5'10" 219 lbs at 23%bf (more than I would like). I lift 6 days a week. I will list my results of workouts and weight on a regular basis. I will also list my diet. Any advice or questions just let me know. This is my first PH cycle. I am looking to increase mass, and hopefully lose some bodyfat in the process.
=========================================
Well, I have been eating very clean for the past several days and have noticed a difference in the way I feel. I ran my diet from yesterday on a program and noticed I need to do some tweaking. Here is a breakdown:
..........grams.....cals......%total
Total:.............2233
Fat:........67.....603........29%
Sat:........24.....217........10%
Poly:.........9.......80.........4%
Mono:......25.....225........11%
Carbs:....224.....811.........38%
Fiber:.......22........0..........0%
Protein:...175.....700........33%
I have already increased my protein today, and my carbs. Trying to go for a 40/40/20 breakdown. With 1.5g protein per pound. Which comes out to about 300g. Drinking nothing but water, and not cheating. I also take 6 gel caps of Omega complex which each contain:
Fish Oil 800mg
Borage Seed Oil 50mg
Flaxseed Oil 150mg
Safflower Oil 200mg
And I also take 10g of L-Arginine in the morning and right before bed. A multi in the morning and 200mg caffiene in am and lunch, and if I work out late I take one before that. My MD1T I take in the morning right before I eat breakfeast.
My workouts will be like this:
Day 1
Chest, Back/Lats sets vary
CHEST
Flat bench with either db or bb
Inlcine bench with either db or bb
( I alternate between flat and incline as to what I do first.)
Flyes
Flat, inlcine, and decline
BACK/LATS
wide grip pulldowns
underhand shoulder width pulldowns
underhand narrow grip pulldowns
one arm rows
seated cable rows
Day2
Shoulders, arms
SHOUDLERS
overhead press db
lateral raises
incline lateral raises
front raises
TRICEPS
rope or straight bar pushdowns
skull crushers
decline lying extensions
(I alternate between what I start with)
BICEPS
Standing db curls
Front db hammer curls
Preacher concentration db curls
Day 3
Legs, Abs
extensions
lying curls
squats
lunges
toe raises
Abs
cable crunches
reverse crunches
-----------------------------------------------
repeat
-----------------------------------------------
Today I did day 1 workout.
Flat bench bb
2/10 with 135 (warmup)
1/10 @ 185
2/8 @ 205
Flat flye
3/10 @ 35 (arms straight out)
Incline press db
3/10 @ 60
Decline flye
3/8 @ 40
Widegrip pulldowns
2/10 @ 90 warmup
1/10 @ 110
1/10 @ 120
1/10 @ 130
One arm rows
3/10 @ 60
Seated cable rows
3/10 @ 140
Workouts are done at home. I have a new treadmill coming to add cardio to my routine.
Any input or advice is welcomed....
Forgot to mention my weight. I have dropped a pound since I started. I am now exactly 219 lbs. I was actually 220 on th 17th. I will take my official weight and %bf on every friday. I have real good energy, and felt great in the workout.