TheZacBertram
New member
- Awards
- 0
Decided to take my buddies advice and try out this stack. Thought it would be a good idea to start a log and post it here. Missed logging the first week of taking it but started logging this second week, been on it now for about a week, started last Wednesday.
Background- Haven't been working out very long only since about October. Seen fantastic results so far, "noob gains" you could say. Beginning weight in October was 151lbs, last time i weighed myself i was sitting at about 188lbs. Body Fat is roughly 13-14% right now. I will try to get good measurements of body parts tomorrow. Right now my workout is all set up by my trainer. Still not very educated with all this
in terms on nutrition an such but my trainer is teaching me. Also side note, I get bad tendinitis in my left elbow. And I have a terrible left shoulder, tore my Rotator Cuff once. Had surgery on shoulder in June of last year to fix Rotator Cuff
Nutrition- Eating clean, moderate carbs mix of slow and fast digestive. High protein about 350+ grams. 7 Meals a day, 2-3 hours apart. Also trying to drink about 1.5 -2 gallons of water a day.
Supplementation -LG Science Ph-17 and Ph-19 (3 doses of 2ml daily)
Pro Science Labs Kre-Alkalyn 1500
And just your regular Vitamins
Occasionally A Pre-Workout if my friend has one and I don't feel energetic
Thoughts so far - So far don't feel to much, but again have only been taking in since last Wedesday so can't expect to much yet.
These logs have been the last few days of training, I workout Mon-Thurs typically unless something comes up
Just to clarify format
Exercise
Reps x Weight
Week Two
Day 1
Legs
Squat Wide Stance
10x110
10x160
10x200
Hack Squats Wide
10x110
10x160
10x200
Leg Press
10x390
10x480
10x660
Leg Extension Single Leg 2 second pause
15x50
15x60
15x70
Leg Curl Single leg
15x70
15x80
15x90
Standing Calf raises
15x110
15x160
15x160
Leg Press Calf's
3 sets of
15x300
Day 2
Chest Bi's Tri's
Bench Press
warm up 6x110
6x130
6x160
6x200
6x200
Incline Press
6x110
6x130
6x160
6x180
Incline Machine Press
100x50 drop to 40 after 40 reps
100x40 drop to 30 after 50 reps
100x40
Flat Machine Press
100x50
100x50
100x50
Pecdeck
10x120
10x130
30x70
Standing Hammer curls alternating arms
10x40 Each arm
10x45 "
10x45 "
Flat Bench Close Grip
10x110
10x110
10x110
Hercules Curls
20x17.5
10x27.5
10x32.5
Triangle Tricep Cables
20x40
20x50
20x50
Dumbbell Preacher Curls
20x20
20x25
20x30
Assisted Dips (40 Pounds)
10 reps
10 reps
10 reps
Day 3 Back
Behind the head pull downs
10x50
10x60
10x70
left Shoulder popping like crazy
Regular Pull Downs Wide Grip
10x70
10x80
10x90
Close Grip Pull Down
10x70
10x80
10x85
Machine Low Rows (full row back followed by 5 mini rows then stretch)
10x105
10x105
10x105
Bent over rows wide grip
10x110
10x140
10x160
10x110 hold weight for 5 seconds at top each rep
10x110 ""
Front Cable Lat pull downs
10x42.5
10x50
10x57.5
Lower Back Machine
15x80
15x90
15x100
Background- Haven't been working out very long only since about October. Seen fantastic results so far, "noob gains" you could say. Beginning weight in October was 151lbs, last time i weighed myself i was sitting at about 188lbs. Body Fat is roughly 13-14% right now. I will try to get good measurements of body parts tomorrow. Right now my workout is all set up by my trainer. Still not very educated with all this
in terms on nutrition an such but my trainer is teaching me. Also side note, I get bad tendinitis in my left elbow. And I have a terrible left shoulder, tore my Rotator Cuff once. Had surgery on shoulder in June of last year to fix Rotator Cuff
Nutrition- Eating clean, moderate carbs mix of slow and fast digestive. High protein about 350+ grams. 7 Meals a day, 2-3 hours apart. Also trying to drink about 1.5 -2 gallons of water a day.
Supplementation -LG Science Ph-17 and Ph-19 (3 doses of 2ml daily)
Pro Science Labs Kre-Alkalyn 1500
And just your regular Vitamins
Occasionally A Pre-Workout if my friend has one and I don't feel energetic
Thoughts so far - So far don't feel to much, but again have only been taking in since last Wedesday so can't expect to much yet.
These logs have been the last few days of training, I workout Mon-Thurs typically unless something comes up
Just to clarify format
Exercise
Reps x Weight
Week Two
Day 1
Legs
Squat Wide Stance
10x110
10x160
10x200
Hack Squats Wide
10x110
10x160
10x200
Leg Press
10x390
10x480
10x660
Leg Extension Single Leg 2 second pause
15x50
15x60
15x70
Leg Curl Single leg
15x70
15x80
15x90
Standing Calf raises
15x110
15x160
15x160
Leg Press Calf's
3 sets of
15x300
Day 2
Chest Bi's Tri's
Bench Press
warm up 6x110
6x130
6x160
6x200
6x200
Incline Press
6x110
6x130
6x160
6x180
Incline Machine Press
100x50 drop to 40 after 40 reps
100x40 drop to 30 after 50 reps
100x40
Flat Machine Press
100x50
100x50
100x50
Pecdeck
10x120
10x130
30x70
Standing Hammer curls alternating arms
10x40 Each arm
10x45 "
10x45 "
Flat Bench Close Grip
10x110
10x110
10x110
Hercules Curls
20x17.5
10x27.5
10x32.5
Triangle Tricep Cables
20x40
20x50
20x50
Dumbbell Preacher Curls
20x20
20x25
20x30
Assisted Dips (40 Pounds)
10 reps
10 reps
10 reps
Day 3 Back
Behind the head pull downs
10x50
10x60
10x70
left Shoulder popping like crazy
Regular Pull Downs Wide Grip
10x70
10x80
10x90
Close Grip Pull Down
10x70
10x80
10x85
Machine Low Rows (full row back followed by 5 mini rows then stretch)
10x105
10x105
10x105
Bent over rows wide grip
10x110
10x140
10x160
10x110 hold weight for 5 seconds at top each rep
10x110 ""
Front Cable Lat pull downs
10x42.5
10x50
10x57.5
Lower Back Machine
15x80
15x90
15x100
