Stephen's Energizer Bunny Log

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  1. Stephen's Energizer Bunny Log


    Sup bros,

    This is going to be a log of personal accountability (feel free to offer feedback as you see fit).

    I'm getting ready for a competition in September in which I am aiming to beat a couple bench press records.

    I like logging and and it's easier to have all my noodz up here than on my phone for people to see and think "wow he's ghey" :P

    So I'll be outlining my current training and passing along theories that I always try. Also little tips I do to make certain movements more effective.

    And of course, the supplementation.


  2. Current stats

    20
    5'10
    190 am weight
    and a bf that's too high :P

    Lifts
    Bench 355 (just switched back to barbell 2 weeks ago)
    Deadlift 435 (just switched my form so I am starting from scratch basically, don't laugh at me)
    And I don't max on squat, never seemed like a good idea for some reason :P tree fiddy for about 5 though
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  3. Noodz for Dudez. In!
    BOARD TYRANT | TEAM GET DIESEL | GETDIESEL.COM
    FeFiFo.com support
    DIESEL TEST = Underground Kings of Test elevation!


  4. Quote Originally Posted by Piston Honda View Post
    Noodz for Dudez. In!
    Welcome brother!

  5. Subba-dub
    “Care for the flock that God has entrusted to you. Watch over it willingly, not grudgingly—not for what you will get out of it, but because you are eager to serve God. ... lead them by your own good example.” 1 Peter‬ 5:2-3‬
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  6. Quote Originally Posted by RegisterJr View Post
    Subba-dub
    Woohoo it's a party

  7. My current supplementation is as follows:

    Creatine ~3 grams daily
    T Blast 3 caps a day
    Supp-D/Condense/Focus Xt varied dosages
    Fish Oil 2 grams
    Sometimes a morning dose of Alphamine (coffee takes too long for me)

  8. Training style:

    Been focusing on the big 3 lately, got tired of the bro split. So starting with a variation of the big 3 for the first 3 days then ending the week with a back session.

    -Bench (and chest accessories) + Bis + calves/abs

    4-6 sets of 4-6 reps and then working into a heavy double or triple then dropping and working on pause reps
    Something for incline
    And a fly of some sort

    Typical bicep training

    Hack squat calve raises or hanging leg raises

    -Deadlift + hamstrings + triceps/traps

    Work into a heavy single

    Both variations of leg curls
    A good morning or stiff legged db dead

    Typical tricep work or barbell shrugs and machine shrugs

    -Squat (and quad accessories) + delts

    Work into heavy 5
    Leg press
    Leg extensions

    Arnold press
    Side laterals
    Rear delt work x2

    -Back + whatever I missed. Typically the stuff separated by /

    *If the variation was deficit deads then I would like to incorporate rack deads
    Underhand lat pulls ss normal lat pulls
    Hammerstrength row machine
    Low row
    *Bent over row high volume if rack deads are NOT incorporated.

  9. I think this split will allow me to incorporate my training style to the fullest, going for power then ending with volume. It's how I've always done it and whenever I stray away I notice the difference immediately in performance and I feel smaller.

    On top of that I feel the bits and pieces get lost in the Monday-Friday bro split. This is (in my mind) going to structure everything in a more practical way.

    The only thing I am worried about is time management. Working into heavy low rep sets usually takes a long time so by no means is this set in stone if I have say a job interview or a doctors appointment etc.

  10. New deadlift max 455 and climbing.

  11. Now 485

  12. 500 meet legal

  13. Vids or it never happened.

  14. Quote Originally Posted by jimbuick View Post
    Vids or it never happened.
    It'll be on the golds gym leader board in a couple weeks

  15. Quote Originally Posted by StephenGarcia View Post

    It'll be on the golds gym leader board in a couple weeks
    Don't you read good?! Vids or it didn't happen.

    Its internet law!

  16. Quote Originally Posted by jimbuick View Post

    Don't you read good?! Vids or it didn't happen.

    Its internet law!
    I read gooder than you

  17. I'm in for a fellow Swoldier. F*ck this sh*t up bro!!

  18. I weighed in at 188.4 too, so 2.6x body weight on that pull. I'm stoked

  19. Quote Originally Posted by Dr.Stri8ed View Post
    I'm in for a fellow Swoldier. F*ck this sh*t up bro!!
    Welcome! Grab a chair and lotion of your choi-I mean...

  20. After the event weighing 188 and after 2 bags of gummy bears
    Name:  image-2301616640.jpg
Views: 68
Size:  375.4 KB

  21. Quote Originally Posted by drewsicle3210 View Post
    In bro
    What's been going on man? Been a while

  22. Quote Originally Posted by StephenGarcia View Post
    What's been going on man? Been a while
    Yeah man, just trying to lift and grow.
    Congrats on that Deadlift, heavy stuff.

  23. Quote Originally Posted by drewsicle3210 View Post

    Yeah man, just trying to lift and grow.
    Congrats on that Deadlift, heavy stuff.
    Preciate it! I won the comp with that pull

  24. Quote Originally Posted by StephenGarcia View Post
    Preciate it! I won the comp with that pull
    Nice! Golds gym leaders board huh? I don't know if we have one of those nearby. You would think there would be though
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