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LG supplement log

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    LG supplement log


    Let me introduce myself. I am 28 and have been lifting on and off for 14 years. I am in the Army so sometimes my workout routine gets shuffled around do to time constraints.
    I will be using two LG products. ASGT and Postal

    Support Supps:
    Glutamine, Fish Oils, Protein powders, milk thistle

    Nutrition:
    Far and away my diet is the most undisciplined part of my work-out regimen. I do not count my calories but i am definitely above 3,000 per day. I have a bowl of granola and a Cliff bar pre-workout, lean protein post work-out (generally chicken breasts) sandwich for lunch, and dinner is always different but always loaded with carbs. I try to get in as many veggies as possible but a salad is usually it.

    Lifting:
    I do 5 sets per exercise. The first set is a warm-up (12+ reps). I run through two iterations and then take a day of rest. I realize that many consider this over working. i would love some good advice on what i can do to supplement my lifting becuase i have to hit the gym every day or i go stir crazy.

    Workout 1 Chest:

    Chest – DB Flat Bench, DB Incline low, DB Incline Flies, Cable Cross Overs, Decline, Dips, Incline Push-ups

    Workout 2 Back:
    Back – Close-grip pull-down, Dorian Row, Wide Grip Pull Down, Seated Rows, 3-4 Dead Lift (Smith Machine), reverse flies, One-armed pull downs

    Workout 3 Shoulders & Traps:
    Shoulders - Standing Military Press, Lateral Raises DS, Arnold Press, Front Raises DB, Side Lateral Raises
    Traps - Shrugs, Rear Delt Cables, Reverse Shrugs,

    Workout 4 Biceps and Triceps:
    Biceps - Oly Curls, Standing Dumbbell Curls, Preacher Curls, Incline DB Curls, Hammer Curls
    Triceps - Close Grip Bench, Skull Crushers, Cable Extensions, One-armed over head extensions, Rope extensions

    Cardio: I do a 40 Min cardio session 5-6 times a week. Because of time constraints with my current schedule I am doing my cardio immediately following my lift. I generally run 5 five miles for cardio on a treadmill (to save my knees). You will notice that I do not lift legs, this is do to the fact that I run so often. I had to my much pain in my knees when I lifted and ran.

    Abs: I do 4 sets of crunches per day and 3 sets of sit-ups. On off days I will do 3-4 sets of 50 reps on the ab wheel in addition to my normal set of abs.

    Body Composition:
    Height 6’1
    Bodyweight - 220
    % Bodyfat 10%
    lbs Bodyfat 22
    % Lean Mass 90
    lbs Lean Mass 198

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    Been waiting for this one!!!! Bout time you got this up!!! Nothin but love for Hate!!!
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    day 1: chest (16 MAY)

    early sunday start, had the gym to myself. i was really focused and able to knock out my lift in a little over an hour.

    flat bench DB
    12 - 75lbs
    10 - 80
    10 - 85
    8 - 90
    8 - 95

    flat bench flies db
    12 - 50
    12 - 55
    10 - 60
    10 - 65
    8 - 70

    decline press (smith machine)
    225 - 15
    275 - 8
    295 - 4
    265 - 8
    225 - 10

    inlcine db
    12 - 70
    10 - 75
    8 - 80
    6 - 85
    12 - 70

    cable flies
    12- 70
    12 - 80
    10 - 80
    12 - 70

    incline
    12 - 135
    10 - 155
    8 - 165
    6 - 175

    dips

    4 sets of 20
    •   
       

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    numbers looking pretty solid, but it is VERY obvious I haven't been kickin you in the tail end in a while!!!! Can't wait to see your Back and Bis numbers!!
    Working on living
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    good lift yesterday and not sore at all. i was definitly ready to get at it again today.
    day 2 back (17 MAY)

    woke up a little groggy today (must have been that last beer on the river) but twenty minutes after i took the GT i was focused and ready to kill it. i get super focused and not jittery at all. love that stuff!!! i am at two scoops right now but i might try 3 after i am used to it.

    wide grip pull downs
    12 -180
    12 - 190
    10 - 200
    10 - 210
    10 - 220

    dorian yeates (smith machine)
    12 - 175
    12 - 195
    10 - 215
    10 - 235
    12 - 175

    3/4 deadlift
    12 - 225
    10 - 245
    8 - 265
    8 - 275
    6 - 315

    clsoe grip pull-down
    12 - 190
    10 - 200
    10 - 210
    10 - 220
    8 - 230

    upright rows
    10 - 180
    10 - 200
    10 - 210
    10 - 220

    reverse push ups

    3 sets of 15

    reverse flies
    12 - 30 lb db
    10 - 35
    10 - 35
    10 - 30

    good lift felt great after words. i wanted to do more but i had time constraints. if any one can tell me what the proper name for my last two exercises are i would appreciate it.
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    those Dorian row numbers are just sick... no pun intended but I hate you... lol
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    subbn in. enjoy
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions
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    come on Hater!!! throw up that pick you took with the .50 cal and the mustache!!!! people will DIG the stash!!!! lol
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    day three 18MAY

    i did Army combatives from 6pm until midnight last night. to sore to move today so i will have to put the shoulder lift off until tomorrow. i really can't move my arms but at least i was able to beat the hell out of a few dudes...
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    6 hours of combatives, phew...
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    Quote Originally Posted by ihatehalsey View Post
    day three 18MAY

    i did Army combatives from 6pm until midnight last night. to sore to move today so i will have to put the shoulder lift off until tomorrow. i really can't move my arms but at least i was able to beat the hell out of a few dudes...
    such a girlyman!!! And where is that picture of your stash???!!!
    Working on living
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    Haha, you going to grow out a stash to compete with hate, AG?
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    haha, nope when we were in Iraq together he grew this awesome stash!!! It was so awesome that the new COL even grew one... it got to trendy so Hate decided to sacrifice it to his heathen gods... was a sad sad day
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    i will have to try and find that pic. the stash was impressive
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    ummmm would it be bad of me to mention that I happen to have a copy???? true there are devil horns and evil eyes drawn over the rest of the face, but you can CLEARLY see the stash!!
    Working on living
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    I tried to grow a stash in iraq and my LT told me to get some desenex and get the fungus off my lip. Wish i could grow a real man's stash haha.
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    Excellent, ASGT and Postal is about as good as it gets for pre/post workout stacks.

    Subbed, I'll be following along!
    Molecular Nutrition - Unlevel The Field
    X-Factor: THE Most Scientifically Valid Muscle Builder, Ever!
    Sign up for INSANE deals via our newsletter: www.mninsider.com
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    Day 3: shoulders and traps 19 May
    Still beat-up from combatives but I was able to get in an aggressive shoulder workout. There are several shoulder lifts that I do not have the correct name for, so if you know the correct names please let me know. Sorry I did not have time last night to post this.
    Pretty effective workout, I am still getting used to lifting at 0600. I don’t know where I would be with out ASGT, I would not be at even Ό of the energy level I am getting to.
    Arnolds
    12 – 40lbs
    10 – 45
    8 – 50
    6 – 55
    Seated side lateral raises
    12 – 25lbs
    12 – 25
    10 – 30
    10 – 30
    Incline front raises
    10 – 40
    10 – 40
    8 – 50
    8 – 50
    One armed standing side lateral raises (one arm on incline bench in front of me)
    12-35
    10-40
    10-45
    8-45
    Reverse shrugs (smith machine)
    225 – 12
    245 – 12
    265 – 10
    225 – 12
    Up-right raises (smith machine)
    10 – 135
    8 – 145
    8 – 155
    8 – 135
    Standing shoulder press
    10 – 95
    10 – 105
    10 – 115
    10 – 125
    Rear delt flies on incline bench
    10-20
    10- 25
    10- 30
    10 - 20
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    Day 4: biceps/triceps 20 May
    Rolled out of bed took two scoops asgt and I was crushing the weights 45 minutes later. Usually it takes me several hours to get going but I am ready to go within an hour after rolling out of bed. (I do not want to be lifting this early but this is the only time of day I can lift with my current schedule.
    Preacher curls
    12 – 75lbs
    10 – 95
    8 – 115
    8 – 135
    12 – 75
    Standing db curls
    12 – 40
    10 – 45
    10 – 50
    8 – 55
    Incline curls
    12 – 40
    10 – 40
    8 – 45
    8 – 45
    Close grip triceps extensions
    15 – 75
    12 – 80
    12 – 85
    12 – 90 (the end of the stack)
    One arm reverse tri extension
    20 – 20
    15 – 25
    12 – 30
    12 – 30
    Close grip bench press
    12 – 135
    12 – 155
    8 – 175
    5 – 185
    Incline over head tri extensions
    10 – 100
    10 – 100
    8 – 110
    8 – 110
    Straight arm kick backs
    12 – 30
    10 – 35
    10 – 40
    12 – 35
    Iso curls (no rest between sets)
    12 – 40
    10 – 40
    10 – 40
    8 - 40
    Ran 4 miles 30:55 immediately following lift and took my two scoops
    i had a large amount of work to do after my work out and i was STILL focused for the entire time.
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    great lift you beast!!!!
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    chest (21 MAY)

    finally a day where i didn't have to lit at 0600. i was able get in a great chest workout in a little over an hour and then a good fat burning run. i felt locked in and started heavy. i wore myself out and decided to go a little lighter towards the end.
    still weak chest numbers but it was an improvement
    inlcine db
    12 - 70
    10 - 75
    8 - 80
    8 - 85
    6 - 90

    flat bench DB
    12 - 80lbs
    10 - 90
    6 - 100
    3 - 110
    8 - 95

    incline flies db
    12 - 50
    12 - 55
    10 - 60
    8 - 65
    6 - 70

    decline press
    175 - 15
    225 - 10
    245 - 6
    245 - 6
    225 - 8

    flat bench (smith machine)
    225 - 8
    225 - 6
    185 - 10
    175 - 10
    cable flies
    12- 70
    12 - 80
    10 - 80
    12 - 70
    five miles 38:35
  22. Professional Member
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    still crushing it my friend!!!! How's the ASGT treating you????
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    ASGT is treating me very well. one thing that i realized today is that i no longer need a red bull, five hour energy, or other source of energy. that must save me 10+ dollars a week, yet another benefit. i just love it.
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    back 22 may

    great lift today. once again i didn't have to lift at 0600 so that really helped. took the asgt an hour prior to lifting and i was ready to jump striaght in. i started heavy and stayed heavy. i set a pr on the dorian yeates, and went pretty high on the dead lifts
    no cardio today

    felt a great pump for hours and not sore at all later. i fell like i could get back to the gym right now, but it is time to sit back and put away some Dogfish head 90 min ipa

    wide grip pull downs
    12 -180
    12 - 200
    8 - 220
    6 - 240
    10 - 200

    dorian yeates (smith machine)
    12 - 175
    12 - 225
    8 - 245
    5 - 275
    12 - 225

    3/4 deadlift
    12 - 225
    10 - 275
    8 - 315
    8 - 335
    6 - 365

    clsoe grip pull-down
    12 - 180
    10 - 200
    10 - 220
    8 - 240
    6 - 260

    upright rows
    10 - 180
    10 - 200
    10 - 220
    10 - 220
    8 - 240

    reverse flies
    12 - 30 lb db
    10 - 35
    8 - 40
    8 - 35
    10 - 30

    6 sets of sit-ups
  25. Professional Member
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    man those are some impressive numbers!!! Congrats on the PR tool boy!!
    Working on living
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    Quote Originally Posted by SwolenONE View Post
    Excellent, ASGT and Postal is about as good as it gets for pre/post workout stacks.

    Subbed, I'll be following along!
    Second this and subbed! Better late than never! Speaking of ASGT, I'm about to smash 1.5 scoops back and have a game of rugby
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    Quote Originally Posted by ihatehalsey View Post
    Day 4: biceps/triceps 20 May
    Rolled out of bed took two scoops asgt and I was crushing the weights 45 minutes later. Usually it takes me several hours to get going but I am ready to go within an hour after rolling out of bed. (I do not want to be lifting this early but this is the only time of day I can lift with my current schedule.
    Preacher curls
    12 – 75lbs
    10 – 95
    8 – 115
    8 – 135
    12 – 75
    Standing db curls
    12 – 40
    10 – 45
    10 – 50
    8 – 55
    Incline curls
    12 – 40
    10 – 40
    8 – 45
    8 – 45
    Close grip triceps extensions
    15 – 75
    12 – 80
    12 – 85
    12 – 90 (the end of the stack)
    One arm reverse tri extension
    20 – 20
    15 – 25
    12 – 30
    12 – 30
    Close grip bench press
    12 – 135
    12 – 155
    8 – 175
    5 – 185
    Incline over head tri extensions
    10 – 100
    10 – 100
    8 – 110
    8 – 110
    Straight arm kick backs
    12 – 30
    10 – 35
    10 – 40
    12 – 35
    Iso curls (no rest between sets)
    12 – 40
    10 – 40
    10 – 40
    8 - 40
    Ran 4 miles 30:55 immediately following lift and took my two scoops
    i had a large amount of work to do after my work out and i was STILL focused for the entire time.
    I've been reading a lot of your workout routines & I made it this far & had to stop reading ur log & it is quite impressive but to me it seems I dnt knw wat goal you are lookin for. Definition,mass,packing on muscle in lagging body parts or so on. One thng I feel I do read is I don't hear much on ur rest,stress levels,nutrition & growth. It might be alittle much if ur not gettin the proper growth out of the gym. Over training could be one big problem it sounds like. Wat works for one body might not work for the other also so people never know besided threw trial & error. U also say u dnt knw the names of sum of ur excersises but if it works make it ur name lol. I see u use the arnolds or the yates wich is named aftr them so jst call it wat u want as long as it brings results,good mind muscle connection. Keep up the hardcore my iron brother. Pretty impressive numbers so far too
  28. New Member
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    you raise some good issues, and that is one of the reasons i am doing this log. i need other peoples views and opinions. for my goals i am looking for definition, 5 pounds of muscle, and just a better over view of weight lifting. i may over work, but i just genuinely like hitting the gym so if i am not getting my daily workout in then i don't know what i would do to get the stress out.
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    23 may

    cardio day, 1 scoop asgt and i got in a medium pace 5 mile run, 38:12
    felt great after wards.
    knocked out some push-up and sit-ups in the afternoon
  30. New Member
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    shoulders and traps 19 May


    back to the early morning but i felt great and did 20 minutes of abs (12 sets of crunch variations) following the lift.
    i didn't increase the weight but i was able to do more reps today. next shoulder day i am going to try jump in weight on the presses.


    arnolds
    12 – 40lbs
    10 – 45
    10 – 50
    10 – 55
    Seated side lateral raises
    12 – 25lbs
    12 – 30
    8 – 35
    10 – 30
    barbell front raises standing
    10 – 60
    10 – 50
    8 – 60
    8 – 70
    One armed standing side lateral raises (one arm on incline bench in front of me)
    12-35
    10-40
    10-45
    8-50
    Reverse shrugs (smith machine)
    225 – 12
    245 – 12
    275 – 10
    275 – 12
    front raises (smith machine)
    10 – 135
    8 – 145
    8 – 155
    8 – 135
    shoulder press machine
    20 - 140
    15 - 150
    10 - 170

    Rear delt flies on incline bench
    10-25
    10- 25
    12- 20
    12 - 20

    standing side lateral raises (keeping elbows above wrists creating an emphasis on the traps)
    12 - 25
    12 - 30
    8 - 35
    10 - 30
  31. Professional Member
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    man you are a beast... was the wheel of death involved in the abs????
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    i did a couple of sets on the wheel at night when i got home
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    arms
    good lift. switched it up and started with triceps. this really crushed me

    Close grip triceps extensions
    15 – 75
    12 – 80
    12 – 85
    12 – 90 (the end of the stack)
    10 - 90

    Close grip bench press
    12 – 135
    12 – 155
    8 – 175
    7 – 185
    15 - 135
    Incline over head tri extensions
    10 – 100
    10 – 100
    8 – 110
    8 – 110
    12 - 90
    Rope extensions
    45 - 12
    50 - 12
    55 - 10
    50 - 12
    15 - 12
    Standing db curls
    12 – 40
    10 – 50
    8 – 60
    8 – 50
    10 - 40
    hammer curls
    12 - 40
    12 - 50
    10 - 60
    8 - 60
    10 - 50
    Incline curls
    12 – 40
    10 – 40
    10 – 45
    10 – 45
    10 - 45
    standing with preacher curl bar
    12 - 70
    10 - 80
    10 - 90
    10 - 80
    10 - 70
    5 miles 38:50 nearly crushed me i was exhausted
  34. Professional Member
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    I love seeing the 60's on the DBs!!!! you beast!!! and sissy punk beast, but a beast non the less!!!! lol
    Working on living
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    may 26 cardio day

    1 scoop and i was ready to go. super hot and humid in the gym so it was a hard run. didn't think i was going to make it.
    5 miles 38:12
    snuck back for 15 minutes of abs at lunch. lots of crunches and 4 sets of sit-ups
  36. Senior Member
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    Man you hit the weights a lot! Keep it up brother
  37. Professional Member
    Army Guy's Avatar
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    6'3"  230 lbs.
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    Jul 2009
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    I need you pushing me again!!! I have slacked off on my ab... I mean abs!!! Where is the love and HATE you used to bring???!!! lol
    Working on living
  38. Diamond Member
    AZMIDLYF's Avatar
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    Stache Pics??
    Always open light. It’s not what you open with, it’s what you finish with. Louie Simmons
  39. Professional Member
    Army Guy's Avatar
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    6'3"  230 lbs.
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    Quote Originally Posted by AZMIDLYF View Post
    Stache Pics??
    lol his stache pics are epic!!! a stache, blond hair, white polish skin, an Army HWMMV, and a 240B Machine gun... doesn't get much better than that!!! He better have time this weekend!!!
    Working on living
  40. New Member
    ihatehalsey's Avatar
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    army guy is going to have to send them i can't locate them.
    and army guy, i grew tired of making fun of you. it was to easy.
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