age: 21 (3 months away from 22)
sex: male
height: 6'2
morning weight: 220lbs
End day weight: 226-230lbs
Current Supplements: Prime (ending at the end of the week), Vit d, Animal Pak, bulk 1-c
Previous Logs:
http://anabolicminds.com/forum/supplement-reviews-logs/137831-sshhh-im-hunting.html
http://anabolicminds.com/forum/supplement-reviews-logs/119482-intra-aid-citrus.html
http://anabolicminds.com/forum/workout-logs/110627-inarius-vs-sheiko.html
http://anabolicminds.com/forum/supplement-reviews-logs/106553-inarius-growin-showin.html
http://anabolicminds.com/forum/supplement-reviews-logs/104130-inarius-team-up.html
http://anabolicminds.com/forum/supplement-reviews-logs/98678-inarius-beginners-bulk.html
Current Log:
http://anabolicminds.com/forum/workout-logs/136467-north-vag-inarius.html
Diet:
Breakfast:
4 Slices of bacon
2 Slices of whole wheat bread
lunch:
Chicken Breast with bag of frozen veggies
mid-lunch dinner
Protein Shake (2 scoops)
pre workout:
chicken breast and I try to have some fruit here
Post workout:
Last chicken breast and veggies
Frozen yogurt later on in the evening
Pre bed
2 scoops protein
1-c
4000IU vit d
carb up days (normally reserved for back days)
Breakfast: Same
Lunch:
4 slices of whole wheat bread
2 1/3lb 85-15 steak burger
protein shake in between here
pre workout
1/3 lb burger
2 slices of whole wheat bread
post workout
1/3 lb burger
2 slices of whole wheat bread
frozen yogurt
protein shake with 1 c and vit d
sometimes I substitute a chicken breast with a home cooked meal that ma drops off
Training Style: (this is my program aiming for primarily strength and also hypertrophy)
Monday - Legs
Squat - work up to a 3 rep max. Keep sets between 3 and 5 reps.
2-3 assistance/hypertrophy exercises 8-15 reps 4 - 5 sets
Front squats
leg press
leg extensions
hamstring curls
lunges
4 sets of a calf exercise 10-15 reps
Tuesday - Chest
Bench Press - I warm up with two sets of 10 then do sets of 5 after. Work up to about a 3 rep max.
2-3 assistance/hypertrophy exercises 8-15 reps 4 - 5 sets
incline db bench
incline bb bench
flies
Triceps
3-4 sets of high reps to get a solid pump
Wednesday - Back
Deadlifts - I keep it around sets of 5 here and work up to heavy triples or doubles
2-3 assistance/hypertrophy exercises 8-15 reps 4 - 5 sets
cable rows
db rows
pull downs
pull ups
hammer strength pulls
bb rows
Biceps
2-3 exercises rep range is wherever you feel comfortable just get a solid pump and work them hard
Thursday - Shoulders
military press or db shoulder press
I like to use higher reps and drop down to sets of 5 for working sets
I normally do 4-5 sets
DB Raises (Front and Side)
Rear delt work 1 exercise
optional: Triceps (if you want this to be a 4 day program do triceps here, if not have an arms day on friday)
2-3 exercises (work em real hard, aim for strength first then get a nice pump with your last exercise or two)
I recommend close grip bench or dips first then hit push downs or something similar
Friday - Optional Day Arms
Triceps
2-3 exercises (work em real hard, aim for strength first then get a nice pump with your last exercise or two)
I recommend close grip bench or dips first then hit push downs or something similar
Biceps
2-3 exercises
Same prinicple just work em hard for the first exercise then focus on a pump for the latter exercises.
Why you should pick me:
I am a devoted logger who will record his lifts and give honest feedback on any product. I have plenty of experience in the gym and I train all out. I will take any advice and dose the supplements as requested. I will also post this log wherever you should want it posted. I train for powerlifting but bodybuilding is a passion of mine as well so I will incorporate hypertrophy work in as accessory exercises. I also plan to lift at an upcoming powerlifting meet in april that has not yet been announced.
Current lifts:
405lb squat
YouTube- TK_405_SQ_2010_2_22.mp4
503lb deadlift
no video of this attempt but here is one of my 480lb second attempt
YouTube- Deadlift 2nd Attempt.mp4
265lb bench press
no video of this either
85 x 5 db shoulder press
YouTube- 02112010002.mp4
it should also be added that I intend to continue to video my pr's as I grow stronger and share them