Time to MonteGROW like a Finaflex Freak!

Montego1

Montego1

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Well well well. I decided to follow suit from a few other guys on AM and make a full time log. Ive been on AM for a couple years but never decided to make my own lifetime log. Well ladies and gents its time for that to change.

I was always a fat kid growing up. 5'4 285lbs when I was 14 years old. Got my stuff together in high school and was a soft 220 after my senior year. I wasnt super fat but I wasnt stacked either :) A few years ago I had 3 major knee surgerys and was out of commision for a long time and my weight shot up to 300lbs. With alot of hard work and dedication I slowly cut down and last summer I was 192lbs at around 5-7% bf. I have some loose skin here and there but given that or 300lbs? Yeah ill deal with some loose skin. Currently I'm 6'1 219.8 and 11-12% bf. I attained my short term goal of 220lbs but now its time to kick it into high gear and get to 240 by next summer at the same bf%. Its a mounumental task but I live by the "Go big or go Home" philosiphy. Here is the nitty gritty.

Current diet is a carb cycle/backload protocol.
380+grams protein a day.
125-150g carbs on non training days with moderate fats.
225-250g carbs on training days with low fats.

Most of my carbs on training day will come pre-post workout with more in the Mid-Afternoon time.
On non training days Carbs will come after 1pm for the most part aside from what little bit I get from my morning banana and whey.

As three months ago I have been following FST-7 training and absolutely LOVE it. My split is like so -

Day 1 - Back

Inverted Rows 4x8-12 60 seconds rest
Wide Grip Lat Pulldowns 4x8-12 60 seconds rest
Reverse Grip Pulldowns 4x8-12 60 seconds rest
T-Bar Rows 4x8-12 60 seconds rest
Reverse Grip Yates Rows 4x8-12 60 seconds rest
Rack Pulls 4x8-12 60 seconds rest
Straight Arm Push Down 7x8-12 reps - 30 seconds rest


Day 2 - Triceps/Biceps/Hams

Overhead Tricep Extension-Rope 4x8-12 60 seconds rest
Barbell Close Grip Bench Press 4x8-12 60 seconds rest
Reverse Grip Tricep Extention 4x8-12 60 seconds rest
Triceps Pushdown-Rope 7x8-12 30 seconds rest
Barbell Curls 4x8-12 60 seconds rest
Hammer Curls 4x8-12 60 seconds rest
Preacher Curls 4x8-12 60 seconds rest
High Cable Curl 7x8-12 30 seconds rest
Lying Leg Curls 3x8-12 60 seconds rest
Dumbell Stiff Leg Deadlift 3x8-12 60 seconds rest
Seated Leg Curl 7x8-12 30 seconds rest

Day 3 - Shoulders

Shoulder Press 4x8-12 60 seconds rest
Barbell Front Raise 4x8-12 60 seconds rest
Face Pull 4x8-12 60 seconds rest
Lateral Raises 7x8-12 30 seconds rest
Dumbell Bent Over Delt Raise 4x8-12 60 seconds rest
Power Partials 4x8-12 60 seconds rest
Dumbell Shrugs 4x8-12 60 seconds rest
Reverse Machine Flys 7x8-12 30 seconds rest

Day 4 - Chest/Quads

Bench Press 4x8-12 60 seconds rest
Incline Press 4x8-12 60 seconds rest
Machine Incline Press 4x8-12 60 seconds rest
Machine Close Grip Press 4x8-12 60 seconds rest
Cable Crossover 7x8-12 30 seconds rest
Seated Leg Extension 3x8-12 60 seconds rest
Squats 3x8-12 60 seconds rest
Leg Press 7x8-12 30 seconds rest

Thats the basic layout. I switch things up from time to time depending on pains and progress. Will post some starting pics soon. Hope you guys enjoy!
 
Montego1

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Starting pics 218lbs
 
Piston Honda

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Go Destructicon on this log!
 
Montego1

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Today's lift log stolen from my old log :)

Cable Standing Triceps Extension-Rope
Set 1 : 110.0x15
Set 2 : 110.0x13
Set 3 : 120.0x11
Set 4 : 120.0x12

Barbell Close Grip Bench Press
Set 1 : 185.0x12
Set 2 : 225.0x9
Set 3 : 225.0x8
Set 4 : 225.0x8

Reverse Grip Triceps Extensions
Set 1 : 130.0x12
Set 2 : 150.0x12
Set 3 : 150.0x10
Set 4 : 150.0x11

Triceps Pushdown - Rope
Set 1 : 70.0x15
Set 2 : 70.0x15
Set 3 : 70.0x13
Set 4 : 70.0x12
Set 5 : 70.0x12
Set 6 : 70.0x12
Set 7 : 70.0x10

Barbell Curl
Set 1 : 60.0x12
Set 2 : 90.0x12
Set 3 : 90.0x12
Set 4 : 90.0x12

Hammer Curls
Set 1 : 50.0'sx10
Set 2 : 50.0'sx10
Set 3 : 50.0'sx10
Set 4 : 55.0'sx8

Preacher Curl
Set 1 : 70.0x12
Set 2 : 95.0x10
Set 3 : 95.0x9
Set 4 : 100.0x8

High Cable Curl
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 100.0x14
Set 4 : 100.0x12
Set 5 : 100.0x13
Set 6 : 100.0x12
Set 7 : 100.0x13

Barbell Squat
Set 1 : 315.0x12
Set 2 : 315.0x10
Set 3 : 355.0x8

Leg Extensions
Set 1 : 190.0x11
Set 2 : 210.0x9
Set 3 : 210.0x8

Leg Press
Set 1 : 415.0x10
Set 2 : 415.0x10
Set 3 : 415.0x10
Set 4 : 415.0x10
Set 5 : 415.0x9
Set 6 : 415.0x10
Set 7 : 415.0x10
 
Montego1

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After doing a little research I have discovered that all my exercises involving cable weights have been wrong. Have been suspecting this for a while. Thought the plates were 10lbs but they are actually 12.5 :) yay. PR's from home :)
 
Montego1

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Lol. Thanks brochocinco.
 
Airborne42

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Kickass brother! I'm in!
 
BoneDaddy

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In for the epic shyt that's about to go down in here. Dude, have you seen a Dr. about all those extra veins in your forearms?! Looks like a 3-D road map! Props on the vascularity dude!
 
Montego1

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In for the epic shyt that's about to go down in here. Dude, have you seen a Dr. about all those extra veins in your forearms?! Looks like a 3-D road map! Props on the vascularity dude!
Welcome aboard!

Dr said I have an over abundance of awesome and it gets channeld straight to my veins :p
 
MrKleen73

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Budman7811

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I've never understood the cable machines. I have two right next to each other, one tri push down at 50 it's decent weight the other I put at 110 and it matches up about the same. I try to stay with the same unit each time
 
Montego1

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How many pulleys the machine has make a huge differance. Two pulleys is much easier then 1.
 
LiveToLift

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You know I'm in brother! Starting pics show huge improvement in this last 6 months to year. Kill this shît!
 
mattys4

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subd...looking jacked in the starting pics
 
Montego1

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Montego1

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Here are my staple supps I'll be using for the most part all run.

Orange Triad
Super Cissus
Modern BCAA 1 scoop pre and 1 scoop intra
Fish oil 5g daily
Glutamine 5g daily
Chromium 1g daily
Karbolic 50g post workout
Truetein Wheyology
Creapure 5g daily

Will be adding some stuff in here and there throughout the year. Pre-Workout will change also. I'm sure I am forgetting something but that's a quick update.
 
mattys4

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Here are my staple supps I'll be using for the most part all run.

Orange Triad
Super Cissus
Modern BCAA 1 scoop pre and 1 scoop intra
Fish oil 5g daily
Glutamine 5g daily
Chromium 1g daily
Karbolic 50g post workout
Truetein Wheyology
Creapure 5g daily

Will be adding some stuff in here and there throughout the year. Pre-Workout will change also. I'm sure I am forgetting something but that's a quick update.
How do you like the.karbolic?
 
BigRigg

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Here are my staple supps I'll be using for the most part all run.

Orange Triad
Super Cissus
Modern BCAA 1 scoop pre and 1 scoop intra
Fish oil 5g daily
Glutamine 5g daily
Chromium 1g daily
Karbolic 50g post workout
Truetein Wheyology
Creapure 5g daily

Will be adding some stuff in here and there throughout the year. Pre-Workout will change also. I'm sure I am forgetting something but that's a quick update.
How do u like the wheyology? Was gonna get the iso ology for my next big tub, are the flavored good?

http://anabolicminds.com/forum/supplement-reviews-logs/225698-bigriggs-1st-comp.html
 
Montego1

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How do you like the.karbolic?
I love Karbolic. It doesn't bloat me like Karbolyn and is a little more filling then Vitargo. Perfect for me.
 
mattys4

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I love Karbolic. It doesn't bloat me like Karbolyn and is a little more filling then Vitargo. Perfect for me.
Vitargo is king imo. But i do have karbolic here as well.
 
Montego1

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Yeah vitrago was great don't get me wrong, but for the price differance and the longer feeding carbs I went back to karbolic.
 
mattys4

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Yeah vitrago was great don't get me wrong, but for the price differance and the longer feeding carbs I went back to karbolic.
All about goals and what works for you bro. I like vitargo for pre workout.
 
Montego1

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Made an order today to replinish my supps at home. Picked up some G8 so I can give something other then PowerFULL a chance.
 
MrKleen73

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Agreed on the Vitargo, if money is not in consideration it is superior but not sure that it is much better than a white bread and jam sandwhich for an insulin spike post workout. Follow that up with a 1/2 -1 cup of oats and you are good to do and full. Also muscle feast sells big bulk bags of ground oats, waxymaize, and malto all for pretty cheap. You could get an 8 lb bag of any two of these for the same money as one canister of Vitargo.
 
Montego1

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Agreed on the Vitargo, if money is not in consideration it is superior but not sure that it is much better than a white bread and jam sandwhich for an insulin spike post workout. Follow that up with a 1/2 -1 cup of oats and you are good to do and full. Also muscle feast sells big bulk bags of ground oats, waxymaize, and malto all for pretty cheap. You could get an 8 lb bag of any two of these for the same money as one canister of Vitargo.
Might have to look into those bulk carbs. Kleen how do u suggest dosing the G8? 5 on 2 off?
 
BigRigg

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Might have to look into those bulk carbs. Kleen how do u suggest dosing the G8? 5 on 2 off?
Personally, I did a dose every other night or every third night. Purely to avoid tolerance, when I was dosing everyday I noticed the effects are not as dramatic.
 
mattys4

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Agreed on the Vitargo, if money is not in consideration it is superior but not sure that it is much better than a white bread and jam sandwhich for an i


nsulin spike post workout. Follow that up with a 1/2 -1 cup of oats and you are good to do and full. Also muscle feast sells big bulk bags of ground oats, waxymaize, and malto all for pretty cheap. You could get an 8 lb bag of any two of these for the same money as one canister of Vitargo.
Defintly cheaper and just as effective if using for post workout. I use my carb powders mostly pre so the malto and waxy dont work for me
 
Montego1

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Todays workout was lacking. Wasn't planning on going this afternoon so I used a sample of Bullnox I had.........suck! I really need something 2 IGNITE my PUMPs to the MAX.
 
Montego1

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Yeah was debating on that or every other night like BigRigg suggested. Usually I do 5 on 2 off on sleep aids. Thanks for re-affirming big man!
 
Montego1

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Felt good in the gym and strength was there, but drive, aggression and pumps were down. Still avoiding heavy presses because of the shoulder. Its ok tho because my front delts are overdeveloped compared to my side and rear delts, so I'm really working weak point training lately. Just started doing power partials and face pulls again and I still love them! Reverse fly machine was hoarded by some scrawny fella for like 20mins so I did reverse cable flys instead. I don't like these because I don't feel like they are heavy enough but I do exhaust pretty well. Was a decent day considering all that :)

Behind Neck Shoulder Press (Warm-up)
Set 1 : 135.0x15
Set 2 : 135.0x15
Set 3 : 135.0x15
Set 4 : 135.0x12

Dumbbell Front Raise
Set 1 : 50.0x13
Set 2 : 60.0x11
Set 3 : 60.0x11
Set 4 : 60.0x10

Face Pull
Set 1 : 120.0x14
Set 2 : 120.0x13
Set 3 : 130.0x12
Set 4 : 130.0x11

Machine Side Delt Raise
Set 1 : 110.0x15
Set 2 : 110.0x14
Set 3 : 110.0x13
Set 4 : 110.0x12
Set 5 : 110.0x11
Set 6 : 110.0x9
Set 7 : 110.0x8

Dumbbell Bent Over Delt Raise
Set 1 : 45.0x12
Set 2 : 45.0x12
Set 3 : 45.0x11
Set 4 : 45.0x12

Power Partials (Great burn on these)
Set 1 : 50.0x12
Set 2 : 55.0x12
Set 3 : 55.0x11
Set 4 : 55.0x11

Dumbbell Shoulder Shrug
Set 1 : 150.0'sx15
Set 2 : 150.0'sx18
Set 3 : 150.0'sx16
Set 4 : 150.0'sx13

Reverse Cable Flyes (Don't normally do these for FST7 set)
Set 1 : 60.0x15
Set 2 : 70.0x12
Set 3 : 70.0x12
Set 4 : 70.0x11
Set 5 : 70.0x12
Set 6 : 80.0x11
Set 7 : 80.0x10
 
mustang0341

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Following man! Like these long logs like this.

Sent from my iPhone using Am.com
 

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