RoidRageX10 Rages into Redemptiom

RoidRageX10

RoidRageX10

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Hello AM! It has been a while guys, I feel like this is my 4th return to the forum since high school ended. I lost my desire to diet or lift and when I started back up in January of this year, I was promoted to GM and didn't have good time management.

I have made some good decions recently though! I switched from McDonald's and am now in Panera Bread Management. I also have a gym right down the road for the next month until I transfer again so I am logging to see what results I can get in 30 days! I have been lifting for about a month now, I have decided to finally to track everything with pictures and mesaurements.

Goals:
-Lose 10lbs (8lbs fat, only 2lbs muscle)
-Deadlift 365lbs (Old PR is 405lbs)
-Squat 335lbs (Old PR is 425lbs)
-Visible 6-pack (when flexed)

Supplements:
-Prime
-Ananbolic Pump
-Ripped VitaPak
-Leukic
-Hydro Builder (Post-workout)
-lean shakes (from G N C)

[Basics]
-fish oil
-multi
-papaya enzyme

Diet:

~2600 - 2700 calories
55 fat
375 carbs
190 protein

-Lean meats, eggs, brown rice, oatmea, yogurt, bananas and apples, broccoli, corn

Workout:

Following a routine from years ago from Shawn Leburn. 2-3 bodyparts/day. 2 heavy sets of 4-6 reps per exercise. 2-3 exercises/bodypart. 2-3 cardio sessions. Intense 20-30 minute sessions

Measurements: (RELAXED)
Left Bicep - 13"
Right Bicep - 13"
Stomach (below belly button) 33"
Chest - 37 1/2"
Thighs - 22 3/4"
 
RoidRageX10

RoidRageX10

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11/1

Deadlifts 185+100lbs (chains) 5 sets 3 reps, 30 second rests
Glute Raises 315lbs 4 sets 6 reps
Leg Curls 50lbs 2 sets 12 reps
DB Rows 60lbs 2 sets 10 reps, 55lbs 1 set 10 reps
Lat Pulldowns 115lbs x 10, 145lbs x 4
Calf Raises 230lbs x 20 for 3 sets
 
RoidRageX10

RoidRageX10

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11-2 and 11-3 Both took off.

Calories under 2700 both days
 
RoidRageX10

RoidRageX10

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11-4

10 minutes cardio (gym closed today, did the best I could in 40*)
 
RoidRageX10

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11-5-12

Chest and Triceps

Flat BB Press
95 x 8 (light warmup)
135 x 5
155 x 3
175 x 6
185 x 4

Iso Press Incline (Wide Grip)
Bar+50 x 10 (light warm-up)
90 x 6
200 x 6
200 x 6

Flat DB Press
40 x 10
55 x 6
55 x 6

Rope Pull-Downs
40 x 10
100 x 6
100 x 6

DB Kickbacks
15 x 6
15 x 6

Powerclean [I had so much in the tank still, I needed a power movement to wear me out]
135 x 6
135 x 6

Diet is looking good today!
 
RoidRageX10

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11-6-12

Back and Biceps


Deadlift
135 x 6
245 x 3
295 x 3
295 x 4

Lat Pull-downs
40 x 10
110 x 5
140 x 6
160 x 4

Lat Pull-Backs?
40 x 10
140 x 5
140 x 6

Lying DB Curls
25 x 6
30 x 6
30 x 5

DB Hammers
30 x 4
30 x 4

___________

Great workout, diet is looking good still, going out to a concert tonight!!
 
RoidRageX10

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Feedback:


Well I have been at the lifting game now since October 10th, and tracking progress since the 1st. I'll just note some thoughts and how everything is going..

Diet:


I can say that managing my calorie intake has been easier than ever. My best friend is a personal trainer so he has given so many tips, and helped me with different formulas that I can succeed with. I am keeping my metabolism up and I feel like I am able to live life and still eat for my fitness goals.

Strength: Plenty of proteins, getting a great breakfast in, 3-4 hours between meals.
Opportunities: More fruits and veggies!! Take EVOO at night time, cut sodium

Training:


I am feeling stronger each week, my form is the best it has been as ever. It took me years to let go of the ego (although it is a daily battle), and focus on correct form to maximize the exercises in which I perform.

Strengths: Adding weight each week, hitting all bodyparts but one (just bought belt)
Opportunities: Getting organized - I need my journal, hit legs now, add abs in 2wo/ week not only 1

Supplements:


-I dislike ripped vita-pack by G N C
-Prime is still in early stages
-Anabolic Pump needs slower carbs from now on.
-Leukic doesn't seem to be doing much yet, again still very early.
-C4 is giving me great energy pre-wo
-Protein isn't running through me now, I realized I may be lactose intolerant so I cut milk out..
-Papaya is helping my digestive system so much. I see and feel the difference.

Appearance:

Very early stages on this process, not too concerned with what I see yet. I am feeling more confidence in the gym though, I feel slightly more vascular, and I do notice a bit of lean composition commencing.
 
RoidRageX10

RoidRageX10

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11-7 + 11-8

Off 11-7

11-8

Legs and Shoulders

Squats (first time in over a year)
135 x 10
225 x 3
225 x 6 (weight wasn't heavy, my legs already were getting sore)

Leg Press
200lbs+ Bar x 10-12 x 3 sets

Military Press
45lbs x 10
65lbs x 5
115lbs x 7
125lbs x 3

Front DB Raises
20 x 10
25 x 5
25 x 6

Supplements:
I decided to take back the vita-pak, not really worth it to me. However, I did buy two more bottles of prime (300 caps) and a 2-month supply of a thermogenic also from G N C called Refine. I will begin taking 9 prime/day and soon enough doing 12!

On a delicious note, I had a chicken bowl with brown rice from Chipotle! Yum!
 
RoidRageX10

RoidRageX10

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11-9-12

Abs and Chest


Rope-Pull down ab crunches
40lbs x 10
85lbs x 4
85lbs x 4

Body Weight leg raises
BW x 10
BW x 12
BW x 12

Flat BB Press
95 x 10
115 x 8
155 x 3
185 x 6
190 x 4+1 (with spotter)

Incline Press
bar+90 x 10
180 x 6
220 x 2 (way too much)
180 x 6

Flat DB Press
60 x 3
60 x 4


Notes:
Finally made a big change in my bench. I was using too much of my shoulders, and I fixed my form and the strength was there! Most weight I have done since lifting again. I am only supposed to do chest once weekly but I felt like I didn't work it well and I sure felt it today!
 
Inarius

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Whats up bro? I'll follow along for this ride!
 
RoidRageX10

RoidRageX10

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11-10-12

Back and Biceps and Calves..and traps..

Deadlift
135 x 10
225 x 3
315 x 1
365 x 1 (current PR)
315 x 1 x 4

BB Rows
135 x 8
135 x 6
95 x 8
95 x 7

Pull-ups (close grip)
BW x 4
BW x 5

BB Curls
45 x 10
65 x 6
65 x 6
65 x 5

Calf Raises
365 x 10 x 2
390 x 10


Between workout I did shrugs with a 45lbs plate and supersetted the raises with a shrug machine.
 
Inarius

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Pretty good workout. Looks like you've met one of your goals.
 
RoidRageX10

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Pretty good workout. Looks like you've met one of your goals.
Thanks man!

And wow, I actually didn't even realize it. I'm not used to hitting goals that soon..

11-11-12

Off

11-12-12

Chest and Triceps

Flat BB Bench
95 x 10
135 x 6
155 x 3
190 x 5
190 x 3 (+2)

Incline BB machine
bar+90 x 10
bar +140 x 3
bar+205 x 4
bar+205 x 4

V-Bar Pull-Downs
60 x 10
130 x 6
130 x 6

Pec Deck
90 x 10
130 x 6
130 x 6

Lying Skull Crushers
bar+20 x 10
bar +40 x 8
bar+40 x 3

Dips
BW x 5
 
Inarius

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I'm a headcase when it comes to deadlifts. I can take a few months off and always come back and pull around 500lbs for a single but as soon as the weight goes up over that I just can't do it. Even 20 lbs throws me off. I have a strong mental plateau and it always catches up to me.
 
RoidRageX10

RoidRageX10

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I'm a headcase when it comes to deadlifts. I can take a few months off and always come back and pull around 500lbs for a single but as soon as the weight goes up over that I just can't do it. Even 20 lbs throws me off. I have a strong mental plateau and it always catches up to me.
500lbs! That is awesome man. I did a variation of a deadlift called a stradle in high school, and I pulled 515lbs up one day.
This game is very mental. I am overcoming the same with my bench numbers.
 
Inarius

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500lbs! That is awesome man. I did a variation of a deadlift called a stradle in high school, and I pulled 515lbs up one day.
This game is very mental. I am overcoming the same with my bench numbers.

It is very mental. My best pull was 550. It takes a lot of mental work for me to push that deadlift number up. 500 can be a breeze but then 520 will feel terrible.
 
RoidRageX10

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It is very mental. My best pull was 550. It takes a lot of mental work for me to push that deadlift number up. 500 can be a breeze but then 520 will feel terrible.
I dont think that problem has happened to me. My biggest blunder is my train hard for 2 months, and then I'm on and off. I would lift for powerlifting comps, and then just throw in fitness whenever I could in school.
 
Inarius

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I dont think that problem has happened to me. My biggest blunder is my train hard for 2 months, and then I'm on and off. I would lift for powerlifting comps, and then just throw in fitness whenever I could in school.
yeah man. Its the worst thing. I psyche myself out. I pull 500 and its a smoke show... then I add 10's for a 520 pull and it barely moves.
 
RoidRageX10

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yeah man. Its the worst thing. I psyche myself out. I pull 500 and its a smoke show... then I add 10's for a 520 pull and it barely moves.
LOL benching for me when I was 17 - 220lbs x 2, 2plates, a big struggle. I did bench 250lbs once, but I forget how haha
 
RoidRageX10

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11-13-12

Shoulders and Abs

Sitting DB press
25 x10
45 x 6
50 x 6

Rope crunches
50 x 10
70 x 15
70 x 10

Front DB raises
12 x 10
30 x 4 (poor form)
25 x 6

Decline sit-ups
BW x 20 x 2
 
RoidRageX10

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11-14-12

Back and Biceps

Deadlift
135 x 8
225 x 6
315 x 1
370 x Miss (had no chalk..)
315 x 1
DONE

Glute Raises
225 x 10
315 x 8
335 x 8

Lat Pull-Downs (palms facing each other)
80 x 10
100 x 3
160 x 6
160 x 8

Hammers
25 x 6
25 x 5

Curl Bar
65 x 5
65 x 5 (pinkys up)

Funky day today, my attitude was not very good. Not having chalk was a disappointment too.
 
Inarius

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be careful pulling 1rm's so often big guy. I know you want to see progress but your last deadlift day was 4 days ago and you hit a PR there. Rest and recovery are just as important as pulling heavy weight. I try to keep at least a week between heavy deadlift sessions.
 
RoidRageX10

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be careful pulling 1rm's so often big guy. I know you want to see progress but your last deadlift day was 4 days ago and you hit a PR there. Rest and recovery are just as important as pulling heavy weight. I try to keep at least a week between heavy deadlift sessions.
I'll have to do that. I didn't really thing about how much recovery I would need.
 
Inarius

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I'll have to do that. I didn't really thing about how much recovery I would need.
Just a word of advice. I find it more beneficial to spread my big lifts out over more time. This way my CNS can recover before hitting it hard again and my other lifts won't suffer because of an overtaxed CNS. Sometimes if I pull heavy one week, I won't even deadlift the next week. Instead, I'll do some more accessory movements to help aid in recovery. Find what works for you but I would proceed deadlifting every few days with caution. Its very easy to burn yourself out quickly by pulling heavy all the time.
 
RoidRageX10

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Just a word of advice. I find it more beneficial to spread my big lifts out over more time. This way my CNS can recover before hitting it hard again and my other lifts won't suffer because of an overtaxed CNS. Sometimes if I pull heavy one week, I won't even deadlift the next week. Instead, I'll do some more accessory movements to help aid in recovery. Find what works for you but I would proceed deadlifting every few days with caution. Its very easy to burn yourself out quickly by pulling heavy all the time.
I'll take it. When I deadlifted this much I was in school last, I didn't work on my feet for 8 hours and then lift. My health is more important then a number.
 
RoidRageX10

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Supplement Dosing:

Prime 12/day
Leukic 12/day

I have 340 caps left of Prime and at least 2 bottles of leukic. I really want to kick this log into overdrive!!
 
RoidRageX10

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11-15-12

Triceps and Shoulders

Rope Pull-downs

(don't remember weight)

Military Press
Bar x 10
120 x 5
120 x 5

Shoulder Press DB
25 x 10
40 x 6
40 x 6

Close Grip Bench
145 x 6 (Paused)
165 x 6

Reverse Grip Pull-Downs
40 x 10 x 2

Side DB Raises
15 x 10 x 2
 
RoidRageX10

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11-16-12 Legs and Chest

Flat BB Bench
Bar x 10
95 x 10
135 x 6
165 x 3
190 x 5
205 x 3+1

Decline Smith (weight not including bar if there even is any..)
180 x 3
230 x 8
230 x 6

Squats
Bar x 10
135 x 10
225 x 3
275 x 4
275 x 3

Leg Press
400lbs x 4 x 2


Great workout today. Felt strong, motivated. Also feel confident at the gym overall which helps. People there are friendly.

NEED SOME HELP:

-Any ideas for tricep exercises? I want to see who does what and what the favorite is.
 
RoidRageX10

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11-17-12 - Semi-off day

I didn't go to the gym, but I polished my tub and shower. That was the best arm workout I think I have ever had. I took a protein shake when I was done, it was needed. (Or, I am just a little guy LOL)
 
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11-17-12 - Semi-off day

I didn't go to the gym, but I polished my tub and shower. That was the best arm workout I think I have ever had. I took a protein shake when I was done, it was needed. (Or, I am just a little guy LOL)
I feel the same way at work sometimes, lol
 
RoidRageX10

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11-18 off / 11-19-12 Upper Back and Biceps

Very dehydrated today. I cheated and had pop instead of water on my lunch break..

Drag Curls
30 x 10
70 x 5
70 x 5

Incline DB Curls
15 x 10
30 x 5
30 x 5

Wide Grip Lat pull-downs
70 x 10
160 x 5
160 x 5

Lower Lat pull..(into my body)? not sure on name..
70 x 10
120 x 5
120 x 6

No deadlifts today. My body is still very tender from my leg workout saturday.
 
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11-20-12 Chest and Tri's

Flat BB
95 x 10
135 x 6
175 x 1
205 x 4
185 x 6

Flat DB Press
50 x 10
65 x 6
65 x 6

Decline Bench (lbs + bar)
90 x 10
180 x 3
230 x 6
230 x 6
230 x 4

Rope pull-downs
40 x 10
50 x 6

Reverse Grip curl bar pull-downs
50 x 10

Single Arm Rope pull-downs
15 x 6
20 x 6 x 3

DB Incline Fly
30 x 6
30 x 5

Great workout today! Really felt it in the gym and had great pumps, with focusing on muscle contraction.
 
Inarius

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Looks like things are coming along nicely!
 
RoidRageX10

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11-21-12 Legs, Shoulders Trap

BB Squats
Bar x 10
135 x 8
225 x 3
295 x 4
315 x 3 (Current PR)

Hang Clean Squat
Bar x 10
85lbs x 10
85lbs x 6

Sitting DB Overhead Press
35lbs x 10
50lbs x 10
50lbs x 6

Machine Shrugs
90lbs x 10
140lbs x 7
 
RoidRageX10

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Back and Biceps 11-23-12

Deadlifts
225 x 4
315 x 5
315 x 5

Normal Grip Lat Pull-downs
50 x 10
180 x 4
140 x 9 (focused on squeeze and form)

DB Curls
40 x 4
40 x 4

Spider Curls
25 x 5

DB Hammers
25 x 6 x 2

Forearm Curls
40 x 8
40 x 8

Glue Bridges
135 x 10
225 x 5
315 x 10
365 x 8

Notes:

I NEED TO BUY CHALK!! 315lbs felt like 225 today and I just kept losing my grip. I know I have 405lbs in the tank, but I won't bother till at least friday next week. I am feeling so strong in the gym and my vascularity is starting to really come out of no where! I am beginning to harden and tighten up in the abs too! I love muscle memory!!
 
Inarius

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I keep a tub of chalk in my back. You can get it for cheap at elitefts.
 
RoidRageX10

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11-24-12 Chest and Triceps

Flat BB
95 x 10
115 x 8
135 x 1
155 x 1
185 x 1
210 x 3+1
225 x 1

Incline Smith
90 x 10
180 x 3
220 x 6
220 x 4

Single-arm rope pull-downs
20 x 10
25 x 6
25 x 6

Widegrip Dips
BW x 6
BW x 4
 
RoidRageX10

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11-26-12 Legs and Shoulder

Squats
135 x 8
225 x 4
315 x 1
335 x 1
345 x 1 (Beat my goal for this log)
365 x miss

Hang Clean Squat
95 x 4
95 x 7

Powerclean
135 x 6
145 x 6

DB Front raises
15 x 10
25 x 8
25 x 10 (yeah!)

Barbell raises (straight up)
50 x 10
100 x 4 (poor form)
80 x 5

DB overhead press
55 x 8
55 x 10 (woo!)

Leg Extensions
40 x 10
100 x 3
145 x 8 (too light)
175 x 7

BB Lunges
95 x 5
95 x 6

I did my big squat today! So happy I put up 345lbs!!!!!
 

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