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koi1214

koi1214

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My stats
Age 48
5'7"
174lbs

Current 1RM
Squat 275lbs
Deadlift 315lbs
Bench Press 195lbs

Training I am doing high reps with DC Stretches
Monday: Bench Press Variation
Tuesday:Squat
Wednesday:Row Variation
Thursday: Off
Friday: Military Press
Saturday: Squats/SLDL


JP8x Hardcore 1.5 scoops pre
Ready4War 3 pre
JP8x HC/R4W combo 1 scoop with 1 tab
I will use one of the above pre workout

Diesel Test Pro-Cycle 2 AM & 2 b4 lunch
Sunami 1 pre and 1 b4 lunch
NOS Precursor 2 AM & 2 b4 lunch

Non Workout days
2 DTP AM/1 Sunami/2 NOS Pre
2 DTP/1 Sunami/2 NOS Pre Mid-Day/1 Sunami

Notes
On the days I use RFW I will not take Sunami pre.
DTPC 5 days on/2 off
Sunami 6 on/1 off
 
koi1214

koi1214

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Monday 3/30/2015 Day 1

Bench Press
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 95x10
Set 4 : 95x10
Set 5 : 95x10
Set 6 : 95x10
Set 7 : 95x10
Set 8 : 95x10
Set 9 : 95x10
Set 10: 95x10

Finished with 60 second DC stretch


Breakfast
16oz of milk with 2 scoops/Quest PB
4 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
1 meatball footlong sub with cheese,green peppers,onions,and Giardiniera peppers.
Bag of Doritos
16 ounces of chocolate milk
4 chocolate chip cookies


Dinner
Pot roast browned/cooked all day in crock pot
Celery,onions,carrots and garlic.
Mashed potatoes
Croissants
Homemade gravy from meat
16oz choc milk

Notes
I used 1.5 scoops of JP8x HC
 
koi1214

koi1214

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Tuesday 3/31/2015 Day 2

Squats
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 125x10
Set 4 : 125x10
Set 5 : 125x10
Set 6 : 125x10
Set 7 : 125x10
Set 8 : 125x10
Set 9 : 125x10
Set 10: Squats SS with SLDL 125x10
Set 11: Squats SS with SLDL 125x10
DC stretch for quads/hams

Breakfast
16oz milk with 1 serv Real Gains
1 Waffle
4 sausage links

Lunch
Beef with Green Onion/Garlic Sauce over Cantonese Pan Fried Noodles
2 Egg Rolls
5 Almond Cookies
16 oz choc milk

Dinner left overs
Pot roast browned/cooked all day in crock pot
Celery,onions,carrots and garlic.
Mashed potatoes with gravy
Croissants
16oz choc milk

Notes
Today I did 1 R4W tab with 1 scoop of JP8x HC.This combo I get the energy from R4W and the focus from the JP8x HC.
 
LeanEngineer

LeanEngineer

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I would try to add in more protein and add another shake throughout the day. We gotta get that bench and squat up;)
 
Rocket3015

Rocket3015

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Good start brother!
 
koi1214

koi1214

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I would try to add in more protein and add another shake throughout the day. We gotta get that bench and squat up;)
I agree on the bench but I just started this routine yesterday.My goal is to do my b/w(175) for bench on all 100 reps with this routine.


Current 1RM
Squat 275lbs
Deadlift 315lbs
Bench Press 195lbs


Good start brother!
Welcome Rocket!
 
MARK_

MARK_

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Nice work! Loads of volume. I bet the blood is pumping real good after all those sets and reps. Do you have a certain number of calories and macros you are trying to reach each day?
 
LeanEngineer

LeanEngineer

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I agree on the bench but I just started this routine yesterday.My goal is to do my b/w(175) for bench on all 100 reps with this routine.


Current 1RM
Squat 275lbs
Deadlift 315lbs
Bench Press 195lbs




Welcome Rocket!
It just takes time and consistency with a good diet and training program. You'll be at 175 in no time.
 
koi1214

koi1214

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Nice work! Loads of volume. I bet the blood is pumping real good after all those sets and reps. Do you have a certain number of calories and macros you are trying to reach each day?
Hey welcome Mark and I changed my macros for my diet to this on 3/1..What I posted are my 3 major meals.Here are other meals I consume throughout the day in the AM/mid afternoon.

1.5 PB sandwiches on whole wheat
Either a banana or 16oz choc milk with one snack meal

Night time B4 bed
16oz milk with serving of Real Gains

This is an estimate
FAT(G) 150
CARBS(G) 428
PROT(G) 235
 
MARK_

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Hey welcome Mark and I changed my macros for my diet to this on 3/1..What I posted are my 3 major meals.Here are other meals I consume throughout the day in the AM/mid afternoon. 1.5 PB sandwiches on whole wheat Either a banana or 16oz choc milk with one snack meal Night time B4 bed 16oz milk with serving of Real Gains This is an estimate FAT(G) 150 CARBS(G) 428 PROT(G) 235
Thanks. Wow! You must have food in your hand all day. Looks like some nice gains in the future
 
koi1214

koi1214

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Wednesday 4/1/2015 Day 3

BO Rows
Set 1 45x10
Set 2 45x10
Set 3 75x10
Set 4 75x10
Set 5 75x10
Set 6 75x10
Set 7 75x10
Set 8 75x10
Set 9 75x10
Set 10 75 RPT-8,8,6
DC Stretch


Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
3PC. Extra Crispy Tenders
Mashed Potatoes & Gravy
Corn on the cob
2 Biscuits
Iced Tea

Dinner
2 Sloppy Joe's
Potato Salad
16oz choc milk
Haagen Dazs Peanut Butter Pie Ice Cream


0530 2 DTPC with 2 NOS-Pre
0600 2 scoops JP8x HC

1200 2 DTPC with 2 NOS-Pre


Notes
The focus from 2 scoops JP8x HC is just amazing.
 
Chuck Diesel

Chuck Diesel

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Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
3PC. Extra Crispy Tenders
Mashed Potatoes & Gravy
Corn on the cob
2 Biscuits
Iced Tea

Dinner
2 Sloppy Joe's
Potato Salad
16oz choc milk
Haagen Dazs Peanut Butter Pie Ice Cream
I need to get my "Macros" right, too much working, not enough eating....making me hungry.
 
Rocket3015

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That's a lot of cheese. YUM !
 
koi1214

koi1214

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Thursday 4/2/2015 Day 4

Today is an off day


Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
Culver's Double Cheddar Butter Burger with Bacon
Chili Cheddar Fries
Salted Caramel Cashew Concrete Mixer

Dinner leftovers
2 Sloppy Joe's
Potato Salad
16oz choc milk

Notes
I am looking more vascular especially in forearms
 
koi1214

koi1214

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Friday 43/2015 Day 5

Military Press
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 45x10
Set 4 : 75x10
Set 5 : 75x10
Set 6 : 75x10
Set 7 : 75x10
Set 8 : 75x10
Set 9 : 75x10
Set 10: 65 RPT-8,8,6
DC stretch


Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
2 Tuna Fish Salad sandwiches
Potato Salad
16oz of milk & 1 serving of Real Gains


0700 2 DTPC/2 NOS-Pre
1130 2 DTPC/2 NOS-Pre/2 R4W
1215 1 scoop of JP8x HC

Notes
I got to sleep to 7 today and 3 day weekend.
Woke up with morning wood:32:
 
thebigt

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jp8 hardcore/r4w is best dammed preworkout combo out there!!!!
 
Chuck Diesel

Chuck Diesel

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1130 2 DTPC/2 NOS-Pre/2 R4W
1215 1 scoop of JP8x HC


jp8 hardcore/r4w is best dammed preworkout combo out there!!!!
When everyone decides to get on the "results" train over the next year, you guys will be looking back like
"we tried to tell you."

Also Koi, thats perfect timing for me with the stack. I need my ready4war about 30-45min b4 JP8x
 
koi1214

koi1214

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jp8 hardcore/r4w is best dammed preworkout combo out there!!!!
Yes sir energy+focus

When everyone decides to get on the "results" train over the next year, you guys will be looking back like
"we tried to tell you."

Also Koi, thats perfect timing for me with the stack. I need my ready4war about 30-45min b4 JP8x
DTPC is kicking in too. Monday I will add Sunami to the mix
 
Volvo140G

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Several things:

Culver burgers are the chit, haven't eaten at one in a loooong time. I'll be in WI late may and I'm going wild, absolutely balls out nuts.

Also, I'm jealous of that stack!!!
 
koi1214

koi1214

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Several things:

Culver burgers are the chit, haven't eaten at one in a loooong time. I'll be in WI late may and I'm going wild, absolutely balls out nuts.

Also, I'm jealous of that stack!!!
Culvers is great amn.Especially the turtle sundae.Where at in Wisconsin?
 
koi1214

koi1214

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Monday 4/6/2014 DAY 8

Bench Press
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 105x10
Set 4 : 105x10
Set 5 : 105x10
Set 6 : 105x10
Set 7 : 105x10
Set 8 : 105x10
Set 9 : 105x10
Set 10: 105x10
Finished with 60 second DC stretch

Tuesday 4/7/2015 DAY 9

Squats
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 135x10
Set 4 : 125x10
Set 5 : 135x10
Set 6 : 135x10
Set 7 : 135x10
Set 8 : 135x10
Set 9 : 135x10
Set 10: 135x10
60 second DC stretch

Wednesday 4/8/2015 Day 10

BO Rows
Set 1 45x10
Set 2 45x10
Set 3 80x10
Set 4 80x10
Set 5 80x10
Set 6 80x10
Set 7 80x10
Set 8 80x10
Set 9 80x10
Set 10 80 RPT-8,8,6
Finished with DC stretches.
 
thebigt

thebigt

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Several things:

Culver burgers are the chit, haven't eaten at one in a loooong time. I'll be in WI late may and I'm going wild, absolutely balls out nuts.

Also, I'm jealous of that stack!!!
butterburgers!!!!

btw-i have logged 2 diesel products and have bought more of both...very jelly of your stack-diesel is kickin it!!!
 
koi1214

koi1214

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Friday 4/10/2015 Day 12

Military Press
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 80x10
Set 4 : 80x10
Set 5 : 80x10
Set 6 : 80x10
Set 7 : 80x10
Set 8 : 80x10
Set 9 : 80x10
Set 10: 70 RPT-8,8,6
DC stretch


Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
KFC Pot Pie
Lg Mashed Potatoes & Gravy
Chocolate Chip Cake
16oz choc milk


Notes
1. Libido is way up
2.Vascularity is great



Since Saturday I have been working on my neighbor's house to help her with her reverse mortgage.I have been doing 10 hour days on her house.She is 68 and really dont have the money and so I am just making her house look good.I gutted and hung 10 sheets of drywall on her back porch which is sinking and should be tore down.I also painted the whole house and fixed her rotted bath room floor.All for the cost of materials and $200 for my work. Karma is a good thing and she needed the help.This log is back on track & will be updated daily with full details.
 
thebigt

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Military Press
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 80x10
Set 4 : 80x10
Set 5 : 80x10
Set 6 : 80x10
Set 7 : 80x10
Set 8 : 80x10
Set 9 : 80x10
Set 10: 70 RPT-8,8,6
DC stretch


Breakfast
16 oz of milk w/2 scoops Quest PB
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter

Lunch
KFC Pot Pie
Lg Mashed Potatoes & Gravy
Chocolate Chip Cake
16oz choc milk


Notes
1. Libido is way up
2.Vascularity is great



Since Saturday I have been working on my neighbor's house to help her with her reverse mortgage.I have been doing 10 hour days on her house.She is 68 and really dont have the money and so I am just making her house look good.I gutted and hung 10 sheets of drywall on her back porch which is sinking and should be tore down.I also painted the whole house and fixed her rotted bath room floor.All for the cost of materials and $200 for my work. Karma is a good thing and she needed the help.This log is back on track & will be updated daily with full details.
that is a very nice thing you have done....i hope your good deed gets repaid many times over!!!
 
Rocket3015

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Here's what I read

Libido is way up - 10 hour day neighbor's house She is 68
 
koi1214

koi1214

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Monday 4/13/2014 DAY 15

Bench Press
Set 1 : 65x10
Set 2 : 65x10
Set 3 : 115x10
Set 4 : 115x10
Set 5 : 115x10
Set 6 : 115x10
Set 7 : 115x10
Set 8 : 115x10
Set 9 : 115x10
Set 10: 115x10
DC stretch

Breakfast
16oz of milk with 2 scoops/Quest PB
4 eggs with 4 ounces of American cheese
5 slices of turkey bacon
1 onion bagel with garlic/olive oil butter

Lunch
3 piece Extra Crispy Tenders
Mashed Potatoes & Gravy
Corn on the cob
2 Biscuits
Iced Tea


0530 2 DTPC/2 NOS-Pre/1 Sunami
0600 2 scoops of JP8x HC
1200 2 DTPC/2 NOS-Pre/1 Sunami


Notes
Focus/Energy 10/10
Pumps/ Vascularity 10/10
 
koi1214

koi1214

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Tuesday 4/14/2015 DAY 16

Squats
Set 1 : 95x10
Set 2 : 95x10
Set 3 : 145x10
Set 4 : 145x10
Set 5 : 145x10
Set 6 : 145x10
Set 7 : 145x10
Set 8 : 145x10
Set 9 : 145x10
Set 10: 145x10
60 second DC stretch
 
koi1214

koi1214

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Wednesday 4/15/2015 DAY 17

BO Rows
Set 1 45x10
Set 2 45x10
Set 3 85x10
Set 4 85x10
Set 5 85x10
Set 6 85x10
Set 7 85x10
Set 8 85x10
Set 9 85x10
Set 10 80 RPT-8,8,6
Finished with DC stretches.

Breakfast
1 Waffle
5 slices turkey bacon
16oz of milk with 1 ser. Real Gains

Lunch
Footlong Italian BMT
Bag of Doritos
4 White Chocolate Macadamian cookies
16oz choc milk


0600 2 DTPC/2 NOS-Pre/3 RFW
1200 2 DTPC/2 NOS-Pre/1 Sunami

Notes
The energy from RFW is amazing.No jitters or crash.I found my sweet spot to be no more then 3.
 
Rocket3015

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Lunch
Footlong Italian BMT
Bag of Doritos
4 White Chocolate Macadamian cookies
16oz choc milk

Subway Bodybuilding Special ??
 
Chuck Diesel

Chuck Diesel

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Breakfast
16oz of milk with 2 scoops/Quest PB
4 eggs with 4 ounces of American cheese
5 slices of turkey bacon
1 onion bagel with garlic/olive oil butter

Lunch
3 piece Extra Crispy Tenders
Mashed Potatoes & Gravy
Corn on the cob
2 Biscuits
Iced Tea


0530 2 DTPC/2 NOS-Pre/1 Sunami
0600 2 scoops of JP8x HC
1200 2 DTPC/2 NOS-Pre/1 Sunami


Notes
Focus/Energy 10/10
Pumps/ Vascularity 10/10


Every time I read your updates, I want to immediately go to KFC
 
koi1214

koi1214

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Thursday 4/16/2015 DAY 16

Today is an off day.


Breakfast
16 oz of milk w/2 scoops Select Blondie
3 eggs with 4 ounces of American cheese
1 onion bagel with garlic/olive oil butter


Lunch
Culver's Double Cheddar Butter Burger with Bacon
Chili Cheddar Fries
16 oz choc milk


Dinner

Homemade Chicken Enchiladas
Spanish rice
Beans
16 oz choc milk

Notes
I have about 6 scoops of JP8x Hardcore left.
 
Rocket3015

Rocket3015

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Yest I said fck this and got 2 chx breast, green beans fries and 2 biscuits from popeyes post bench day.....

got all the way home, no fries in the bag...wtf.
They were just looking out for you bro!
 
koi1214

koi1214

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That's a ton of volume, my joints would be grinding!
Sux getting older.Joints are fine.I use 3 grams of Omega-3 fatty acid daily.

Yest I said fck this and got 2 chx breast, green beans fries and 2 biscuits from popeyes post bench day.....

got all the way home, no fries in the bag...wtf.
Cajun fries are the bomb too:squareeyed:

They were just looking out for you bro!
Check your Pm's dude.
 
koi1214

koi1214

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Friday 4/17/2015 DAY 17

Military Press
Set 1 : 45x10
Set 2 : 45x10
Set 3 : 85x10
Set 4 : 85x10
Set 5 : 85x10
Set 6 : 85x10
Set 7 : 85x10
Set 8 : 85x10
Set 9 : 85x10
Set 10: 75 RPT-8,8,6
DC stretch


Breakfast
16 oz of milk w/1.5 scoops Blondie
4 eggs over easy
1 onion bagel with garlic/olive oil butter

Lunch
Italian Beef with mozz,sweet and giardiniera peppers
2 Tamales
Mario's Italian Lemonade

0600 2 DTPC with 2 NOS-Pre/1 Sunami
0630 1 scoop JP8x HC with 100mgs of Phenylpiracetam

1200 2 DTPC with 2 NOS-Pre


Notes
Today I decide to do 1 scoop of JP8x HC with phenylpiracetam.This combo provided great focus for my w/o and I am going to dose this more often now.This allows me to conserve my JP8x too.
 
koi1214

koi1214

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Saturday 4/18/2015 DAY 18

Squats/SLDL Supersets
Set 1 95x10
Set 2 125x10
Set 3 125x10
Set 4 125x10
Set 5 105x20
Finished with 60 second DC stretch for quads/hams

Preworkout-2 NOS-Pre/3 RFW/Agmatine 1 gram


Notes
This is a brutal workout and gives me the best leg pumps I ever had.
 

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