The EVOLUTION (stack) of BigPoppaDros

Page 2 of 3 First 123 Last

  1. DATE: Sunday, January 7, 2007
    Time: 11:00am
    Muscle groups: Quads

    Warm-up: Single Leg Extensions (no rest between legs)
    55/25
    55/20
    55/15
    70/15
    70/15
    70/15

    Smith squat (to parallel) – SUPERSET – Leg Press (let sled back to full compression and press ½ rep)
    405/12 – 410/25
    455/10 – 450/26
    505/8 [PR] – 540/27
    515/6 – 630/30

    Leg Press (full reps)
    720/22
    900/15
    950/12
    450/42

    Adduction machine
    115/12
    115/12
    115/12

    Smith squat – bottom half only
    135/15
    185/10

    Press machine (body masters) – 1+1/2’s
    280/18
    295/14
    310/8

    Extensions
    175/15
    190/13
    205/12

    Time: 5:00pm
    Muscle groups: Hamstrings

    Seated leg curl – 1 leg
    55/20
    55/20
    55/20
    55/20
    55/20

    Lying curl (with 5-6 x-reps at the end of each set-these are not reflected in the numbers below)
    120/15
    130/12
    140/12
    150/10
    (feet wide)
    80/15
    80/18

    Lying incline db curl –SUPERSET – Flat bench lying Db curl
    40/15 – 60/15
    50/12 – 75/9
    60/10– 75/9
    60/10 – 75/10

    BB Stiff Leg Deadlift - SUPERSET w/ Feet high & wide leg press
    135/15 – 360/25
    225/10 – 450/20
    315/6 – 450/25
    315/6

    Smith Machine 1-leg squat – SUPERSET – 1 leg press
    185/15 – 145/20
    225/12 – 145/20
    225/15 – 145/15

    DB Stiff leg deadlift (1+1/2’s)
    80/10
    80/10

    NOTES: Today was the strongest I have felt since I got off the stage last fall. I had energy and power through low reps, drop sets, supersets – all of it. 505 on the smith squat to just below parallel for 8 reps was a PR and it was my third set doing supersets with deep partial leg presses. The PM hamstring workout was also strong. 315 on the stiff leg for 6 reps with strict form.

    DIET:
    NOTE:

    Meals: 5
    Macros: 275 protein / 250 carb. / 92fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I slept in a little today and trained at 11 instead of the Sunday usual of 8:00. I also knew I would get to bed earlier, so without forcing huge meals, I dropped one and pushed the fat up in the 5 meals. I have found it very beneficial to do some macro. Manipulation on the weekends, especially since M-F are strict and consistent.


    DAILY ASSESSMENT: The numbers tell the story today. Great quad workout and no drop off for the PM Hamstring workout. Could this be the start of the EVOLUTION…

  2. Pic Update #2


    PIC UPDATE #2: 1-8-07

    (I know these are in a different light - I will make sure to take them the same next time)

    •   
       


  3. DATE: Monday, January 8, 2007
    Time: 6:30pm
    Muscle groups: CARDIO / Delts

    Seated Db side raise
    15/25
    15/25
    15/25
    15/25

    Seated Db Press
    80/12
    80/13
    80/10
    80/11

    Seated Db Front raise (2 arms holding 1 Db) (1+1/2’s) – SUPERSET – Standing side raise leaning forward against incline bench
    20/10 – 15/8
    20/11 – 15/7
    20/12 – 15/8

    CARDIO: Gauntlet, 30 min intervals, level 14

    NOTES: Monday is an easy one after the leg thrashing on Sunday. The shoulder workout was short and fast – I really just tried to get some blood pumping into the muscle and hit it from some new angles. The cardio was tough, but it really helped to workout some of the soreness from leg training.

    DIET:


    Meals: 7
    Macros: 330 protein / 270 carb. / 85fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: With no morning lift and low impact at night, I intentionally switched 30g of carbs for protein.


    DAILY ASSESSMENT: Not much to speak of here. Gearing up for what I hope and expect to be a week of new strength on all muscles.

  4. WEEK 2, first weigh-in:

    1-9-07:
    WEIGHT = 196.6

    This is 1.8 lb gain from last friday. Let's see if it sticks through the week when I check again Friday and post BF%.

  5. DATE: Tuesday, January 09, 2007
    Time: 5:00am
    Muscle groups: Calves / Abs

    Abs
    Rope Crunch SUPERSET w/Ball Crunch
    150/25 – 15
    160/20 – 15
    170/15 – 15
    190…(10lb drops)…100/100 reps total

    Hanging Leg Raise + x-reps
    3 x 10 +5-6

    Vert. bench leg raises (1+1/2’s)
    3 x 10

    Calves
    Standing Calves – Smith Machine – 1 leg
    185/12
    185/12
    185/12

    Standing Calves, Smith Machine ,1 leg – SUPERSET - Seated Calves (1+1/2’s)
    225/15 - 115/15
    225/15 – 115/12
    225/15 – 115/12

    Leg Press Calves Press - 1-leg
    180/ 100 Reps (as many sets as it takes, switching legs with no rest – 6 sets)

    Time: 6:30pm
    Muscle groups: Chest / Tri’s

    Bench Press
    225/10
    225/10
    225/10
    225/8
    225/9

    Incline Press – smith
    135/20
    (1+1/2’s)185/10
    235/6
    235/5
    (1+1/2’s) 185/8

    DB Fly (flat)
    60/15
    70/11
    80/8
    80/8

    Cable Crossover
    50/15
    50/15
    50/15

    Cable crossover - low
    30/10
    30/10

    Pullover
    80/20
    (1+1/2’s) 80/10
    80/18
    (1+1/2’s) 80/10

    Dips
    Bodyweight/25-20-20-18

    Tris
    Rope Pushdown(short rest, hard squeeze)
    70/30
    70/22
    70/25
    70/20

    Reverse grip pushdown (1+1/2’s)
    80/10
    90/10
    100/8

    Lying extension, straight bar, 1+1/2’s
    55/12
    55/12
    55/12

    Dip Machine
    170/20
    170/20

    1-arm overhead Db extension
    30/8…30/6
    25/10…25/8

    NOTES: The AM workout was quick, but I had some good intensity. I put some effort into hitting abs like any other muscle and really focused on squeezing.
    The evening workout was nothing special. My mindset was good and really went after it, but I just could not get any strength in the lifts. I did start the workout on the bench for the first time in probably 6 months. I kept it on the lighter side, just trying to stay in the 10 rep range, but it was a struggle. I did get some redemption in the tri workout. The pump came fast and stuck through to the end.

    DIET:

    Meals: 7
    Macros: 330 protein / 270 carb. / 85 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.


    DAILY ASSESSMENT: I was hoping for more positive results on the chest workout, but it was not my night. Nothing negative I can really attribute it to, I just did not have the power/strength that I have felt the past couple weeks.
    •   
       


  6. DATE: Wednesday, January 10, 2007
    Time: 5:00am
    Muscle groups: Quads / Hams (shorter workout)

    Extensions
    175/15
    190/15
    190/15
    190/15
    205/13

    Lying curl (increasing set)
    100-110-120/10-8-6
    110-120-130/10-8-6
    110-120-130/10-8-6
    100-110-120/10-8-6

    Press machine (body masters) – 1+1/2’s
    280/15
    295/15
    310/10

    Smith squat (below parallel), 1-2 hold at bottom
    225/12
    275/12
    315/12

    BB Lunge (alt legs: down, up, down – switch legs = 1 rep)
    95/12
    95/12
    95/12

    Time: 6:30pm
    Muscle groups: Back / Traps

    Pull-ups
    5 sets / 10 reps

    Reverse Grip BB Row
    135/15
    185/12
    225/15
    275/10
    315/5

    Rack Pulls (complete stop after each rep) – SUPERSET - DB Shrug (1+1/2’s)
    315/10
    405/10 – 80/15
    495/5 – 80/15
    545/1 – 80/15

    BB Shrug
    225/20
    275/12
    315/10

    Parallel Grip Pulldown
    145/20
    160/15
    175/12

    Seated Row (close grip, pulling high) – SUPERSET - Reverse Grip Pulldown
    145/10 – 115/10
    145/10 – 130/8
    145/10 – 130/8

    Close Grip Pulldown
    145/20
    160/15
    175/12
    175/12

    1-arm DB Row (1+1/2’s)
    80/10
    80/11
    80/12

    Close Grip BB Bent Row (high rep)
    135/25
    135/20
    135/20
    135/20

    NOTES:
    The morning leg workout was my short duration workout, aiming at a pump and different angles. Felt good all the way through it and it met my goal.

    The last back session was so productive I went with a lot of the same moves. I pumped up fast doing chins and continued to make some steady gains on the rows. The rack pulls were a new PR. I got one more rep with 495, each rep from a dead stop. The rest of the workout was strong, but I hit a wall at the end.

    DIET:

    Meals: 7
    Macros: 325 protein / 270 carb. / 86 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: I hit the gym at night ready to make up for the poor chest workout the night before and I think I did just that. This workout got me back to consistent progress.

    I have noticed that for the past week I have had a very difficult time getting settled at night and going to sleep. It was the worst on this night and my body just could not relax. I have to disregard the stims – I have been using so many for years and training at night that I know it isn’t that. I will keep my eye on this and see what happens for the rest of the week.

  7. hmm... Keep us posted.

  8. DATE: Thursday, January 11, 2007
    Time: 6:30pm
    Muscle groups: Delts/Cardio

    Delts
    Seated Db Press
    80/15
    80/13
    80/1

    DB Side Raise SUPERSET w/ partial rep side raise
    25/15 – 40/8
    25/15 – 40/10
    25/13 - 40/10
    25/14 – 40/8

    Bent over reverse db fly – SUPERSET - Reverse fly machine (rear delts)
    40/12 – 85/20
    40/15 – 100/15
    40/15 – 100/13
    40/15 + 5 x reps

    Wide grip standing row (smith)
    95/25
    115/20
    135/12

    Smith Machine Behind Neck Press (1+1/2’s)
    135/10
    135/10
    135/10

    1-arm Cable Side Raise
    20/12
    20/12
    20/12


    CARDIO: 30min, gauntlet, level 13-14, intervals

    NOTES:
    As I mentioned yesterday, I was so wired and restless I really struggled to settle down for bed. Once I finally relaxed, I slept fine, but I was terrible restless. I decided to take this morning off instead of the usual Friday morning. After the third consecutive restless night I was not up to par in the morning.

    As the day progressed I pulled it together and I was ready to go for delts. The Db presses felt good; I kept them controlled and really focused on bringing my shoulders to failure. I also got a great burn and pump doing the full side raises into the partials. I think the partial side raises are really hitting them deep; hopefully there will be some growth to prove this.

    DIET:

    Meals: 7
    Macros: 325 protein / 275 carb. / 86 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: My energy level was good and I felt strong for the shoulder workout, but my concern is more with how I felt in the morning. The night before I was so restless, but at the same time so tired. I really felt it in the morning, so lets see if it keeps up.
  9. Weight Update


    1-12-07
    WEIGHT = 196.6
    BF = 5.7%

    1-5-07:
    WEIGHT = 194.8
    BF = 5.9%

    1-1-07:
    WEIGHT =194.6
    BF = 6.1%

    NOTE: I am taking the BF off a tanita scale. I know this is not accurate, but I am hoping it will at least serve as a gauge of + / - from the start. I never use BF% for competition prep. but I thought it might be useful for the log.

  10. DATE: Friday, January 12, 2007
    Time: 5:00am
    Muscle groups: Chest / Calves

    DB Fly (flat)
    60/20
    70/15
    80/9
    80/8

    Incline Db Press (slow, very controlled)
    80/15
    80/13
    80/12

    Flat Bench Smith Press (1+1/2’s)
    135/15
    155/10
    185/6

    Fly Machine
    85/20
    85/20
    85/20


    Calves
    Leg Press Calves Press - 1-leg
    140/100 Reps (as many sets as it takes, switching legs with no rest – 5 sets)

    Standing Calves – Smith Machine – SUPERSET – Leg press calves (2 leg)
    225/15 – 410/15
    225/12 – 410/15
    225/12 – 410/20

    Seated Calves (1+1/2’s)
    115/15
    115/15
    115/15
    NOTES:
    The morning chest workout went very well. This workout is all about squeeze and blood flow and I really met that objective. I pumped up and worked my chest hard without putting the extra strain on the rest of my body with heavy weights. I was not as strong on the calves as the previous workout, but they pumped up and got extremely vascular.

    DIET:

    Meals: 7
    Macros: 340 protein / 265 carb. / 90 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: For the last meal I went with some beef. With no PM training I went for the higher protein and fat and left out some carbs.


    DAILY ASSESSMENT: This was a low impact day, but I got some good work in. The morning weigh in was definitely positive with the 2lb gain.

    On the downside, the night before (Thursday) I was once again very wound up and had a terrible time getting relaxed and going to bed. Tonight I took my final dose of JW, BAM, and Restore earlier, but without training tonight I will be laying around for awhile relaxing. It might not be a good test to see if taking the Stack earlier makes a difference.

  11. DATE: Saturday, January 13, 2007
    Time: 8:00am
    Muscle groups: Bi’s / Cardio

    Seated 2-arm Db curl
    25/15
    30/12
    35/8
    35/8

    Straight bar curl
    65/25
    85/15
    105/8
    105-65-45 / 8-10-10

    2 arm incline db curl – SUPERSET – Machine preacher curl
    25/12 – 40/20
    25/12 – 40/18
    25/12 – 40/17

    1 arm spider curl
    20/12
    20/12
    20/12

    Cable curl (1+1/2’s)
    100/10
    100/10

    CARDIO: gaunltet, 30min, level 14-15


    Time: 3:30pm
    Muscle groups: Back & Traps

    BB Shrug
    225/20
    315/12
    315/12
    365/10

    BB Behind back shrug
    185/15
    185/15

    Reverse Grip BB Row
    225/10
    225/10
    225/10

    DB Shrug (1+1/2’s)
    80/20
    80/15
    80/15

    Pull-ups (full reps to failure, then top half partials, then drop to bottom half partials)
    5 sets/9-12 fulls, 4-5 top partials, 5-6 bottom

    1-arm DB Row(increasing sets)
    60-70-80/10-8-7
    60-70-80/11-8-8
    60-70-80-70-60/10-10-10-5-5

    Seated Row (close grip, pulling high)
    160/15
    (1+1/2’s) 160/10
    160/14
    (1+1/2’s) 160/8

    Standing straight arm pulldown – SUPERSET – Reverse grip pulldown
    80/15 – 130/9
    90/15 – 130/8
    100/12 – 130/10

    Close Grip Pulldown
    145/20
    160/15
    175/12
    175/12

    Behind Neck Pulldown (1+1/2’s)
    130/10
    130/10



    DIET:

    Meals: 6
    Macros: 300 protein / 220 carb. / 100 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I did some experimenting today to see how I would feel and look with lower carbs and increased fat. Tomorrow when I train legs it should show how this type of diet affects my energy levels.


    DAILY ASSESSMENT: This just was not my day for training. I had some pain in my forearm (tendonitis for a couple years, it flares up here and there), so by the time I got through bi’s it was too tight and numb to do tri’s. My strength was not there on the bicep workout and I was probably squeezing the bar too hard trying to force myself into a rhythm. I finished the workout with 30min on the gauntlet, which always feels good (to finish).
    After some food, rest, and ice my arm was ready for back. This is my alternate workout, so I decided to hit traps heavy to start – this felt good and it was definitely a change from typically hitting them at the end of a back workout. Once I worked into the back training I was back to feeling “off” like I did in the morning. Some exercises felt good (chins, db rows), but most of the workout felt weak and I really just could not get into the flow of the workout. Not really anything I can attribute it to, just one of those days that seem to happen.

  12. DATE: Sunday, January 14, 2007
    Time: 9:00am
    Muscle groups: Quads

    Warm-up: Extensions (4 sets)

    Smith squat (to parallel) – SUPERSET – Leg Press (let sled back to full compression and press ½ rep)
    405/12 – 540/15
    500/8 – 540/20
    545/6 [PR] – 590/20
    545/5 – 590/20
    325/10

    Leg Press (full reps, increasing)
    540-630-720/10-8-7
    630-720-810/10-8-8
    720-810-900/10-8-8
    450/43

    Press machine (body masters) – 1+1/2’s
    295/15
    310/9
    310/12 – 205/4

    Smith squat – bottom half only
    135/15
    145/15

    Extensions
    175/15
    190/15
    205/13
    220/11

    Time: 5:00pm
    Muscle groups: Hamstrings

    Lying curl (with 5-6 x-reps at the end of each set-these are not reflected in the numbers below)
    120/15
    130/15
    140/12
    150/10

    Seated leg curl – 1 leg – SUPERSET – 1 leg lying curl
    40/12 - 55/15
    40/12 – 55/15
    40/12

    Seated leg curl (1+1/2’s)
    70/15
    85/10
    100/10

    Flat bench lying Db curl (1+1/2’s) –SUPERSET – Lying incline db curl
    80/9 – 40/10
    80/8 – 40/8
    80/10 – 40/6
    80/6 – 40/6

    Walking Db Lunge – SUPERSET – Adduction Machine
    70/15 (lunges, each leg) – 100/15
    80/15 – 100/15
    80/15 – 100/15

    BB Stiff Leg Deadlift
    135/15
    225/10
    315/5
    315/5

    DB Stiff leg deadlift (1+1/2’s)
    80/10
    80/10

    NOTES: Another PR on the smith squat and everything else felt really strong. Energy and strength lasted all the way through to the last sets of extensions. The ham workout was a struggle, but strength was right where it should be.

    DIET:

    Meals: 5
    Macros: 275 protein / 300 carb. / 90fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I increased the carbs after dropping them down a little yesterday. The low day did not hurt my energy for legs and I think the variety of extra fat yesterday was beneficial.


    DAILY ASSESSMENT: Another PR and another solid leg workout. Legs were strong, pumped, and vascular. The AM session was all out – strength was not just in numbers, but how I could handle the weight in supersets and drops, etc. and keep pushing hard.

  13. DATE: Monday, January 15, 2007
    Time: 5:00am
    Muscle groups: Tri’s / Calves

    Rope pushdown
    100/20
    110/18
    120/15
    120/15

    1-arm reverse grip pushdown
    30/10
    40/10
    50/8

    Straight Bar Pushdown – SUPERSET – Reverse grip pushdown
    160/20 – 70/12
    170/15 – 80/9
    180/12 – 80/10
    190/9 – 100/10

    Decline tri-extension (ez bar) (1+1/2’s)
    55/15
    75/10
    95/6
    96/6

    1 arm Db overhead extension (incline bench)
    25/9 – 25/8
    20/10 – 20/8

    Calves
    Leg Press Calves Press - 1-leg
    180/100 Reps (as many sets as it takes, switching legs with no rest – 7 sets)

    Leg press calves (2 leg) – SUPERSET – Seated Calves (1+1/2’s)
    115/15 – 450/20
    115/12 – 450/15
    Switch superset order
    450/20 – 115/10
    450/20 – 115/10

    Seated Calves – 1 leg
    45/15
    70/10
    70/10

    Time: 5:00pm
    Muscle Groups: Abs / Cardio

    Abs
    Vert. bench leg raise: 5 x 13-15
    Rope crunch – Superset – reverse crunch
    150/25 – 15
    160/20 – 12
    160/20 – 15
    160/18 – 15
    Side Crunch: 2 x 25
    Side leg raise: 50 reps over 4 sets
    Ball crunch: 100 reps over 3 sets

    CARDIO: 30min, gauntlet, level 14-15


    DIET:

    Meals: 6
    Macros: 320 protein / 270 carb. / 85 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Back on the normal weekly diet plan with one small change – I left work early for a dr. appt. then went straight to do cardio, so Meal 5 got pushed back. I made Meals 5 and 6 a little bigger and dropped meal 7.


    DAILY ASSESSMENT: As always, I have low expectations for Mondays. The goal is to do some cardio, abs, and calves and get recovered from Sunday’s leg workout, and get ready for some solid lifts the next three days. I also worked in tri’s since I missed them Saturday. I had a good pump and felt strong, but nothing exceptional.

  14. Nice log.
  15. Weight Update: Day 18


    1-16-07: DAY 18
    WEIGHT =196.2
    BF = 5.4%

    1-12-07: DAY 14
    WEIGHT = 196.6
    BF = 5.7%

    1-5-07: DAY 7
    WEIGHT = 194.8
    BF = 5.9%

    1-1-07: DAY 3
    WEIGHT =194.6
    BF = 6.1%

    NOTE: I am taking the BF off a tanita scale. I know this is not accurate, but I am hoping it will at least serve as a gauge of + / - from the start. I never use BF% for competition prep. but I thought it might be useful for the log.

  16. DATE: Tuesday, January 16, 2007
    Time: 5:00am
    Muscle groups: Biceps / Side Delts

    Bi’s
    Seated 2-arm Db curl
    25/15
    30/12
    35/10
    35-25-15/10-5-5

    Straight bar curl (increasing sets)
    45-65-85/10-8-6
    45-65-85/10-8-6
    45-65-85/10-8-5

    1 arm incline db curl
    20/12
    20/12
    20/12

    1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
    25/10
    25/10
    25/10

    Side Delts
    Db Side Raise
    20/25
    20/25
    20/20
    20/18
    20/18

    Seated incline db side raise – SUPERSET – partial side raise
    15/10 – 40/8
    15/12 – 40/9
    15/10 – 40/10

    Seated incline 1-arm side raise (1+1/2’s)
    10/10
    10/10
    10/10

    Time: 6:30pm
    Muscle groups: Chest / Cardio

    DB Fly (incline)
    60/20
    70/15
    80/11
    80/14
    80/10

    Db Bench Press
    80/14
    80/15
    80/15
    80/10

    Incline Press – smith (1+1/2’s)
    135/10
    155/10
    155/10

    Fly Machine
    100/15
    100/15
    100/15

    Pullover
    80/18
    (1+1/2’s) 80/10
    80/17
    (1+1/2’s) 80/8

    Seated Machine Press
    205/6
    (rest pause) 205/5-3-1

    CARDIO: 30min gauntlet, level 14 intervals

    NOTES: The AM workout went well. Moved fast and got a nice pump. For variety I threw in the side delt work. It is definitely a weakness of mine and I was able to really focus on them without feeling like I need to thrash all aspects of my shoulders.
    The PM chest session was much less positive. For the second week in a row, I failed to get a connection with the muscle. I hit failure very quickly on each set and never got much of a pump.

    DIET:

    Meals: 7
    Macros: 300 protein / 290 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.


    DAILY ASSESSMENT: After some manipulation of the carbs/protein, I am shifting back to 300g of carbs. I may push that a little higher next week.
    Once again, the chest workout felt very weak. It seems that over the past week or so, workouts have been hit or miss. I have noticed that since last Friday I have been exceptionally achy and sore. It seems like the little strains and pains of hard training are affecting me to a much greater extent then I am used to. This is definitely something to keep an eye on through the next few days.

  17. DATE: Wednesday, January 17, 2007
    Time: 6:30pm
    Muscle groups: Back / Traps

    Wide Grip Pulldown
    130/20
    160/15
    190/12
    205-115/10-8

    Reverse Grip BB Row
    135/15
    185/12
    225/15
    275/10
    275/12 [PR]
    275/12

    Rack Pulls (complete stop after each rep)
    315/10
    405/10
    495/5
    545/1

    BB Shrug
    225/20
    275/12
    315/10
    405/8

    Close Grip Pulldown
    145/20
    160/15
    175/12
    175/12

    1-arm DB Row (increasing sets)
    60-70-80/12-10-8
    60-70-80/12-10-10

    Pull-ups
    4 sets / 8-10 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

    Close Grip BB Bent Row (high rep) – SUPERSET - DB Shrug (1+1/2’s)
    135/20 – 80/12
    135/20 – 80/12
    135/20 – 80/11
    135/20

    Behind Neck Pulldown (1+1/2’s)
    115/10
    115/10

    NOTES:
    No workout this morning. I had been doing my second leg workout on Wednesday mornings, but after 2 or 3 weeks I like to skip this workout and only train legs once this week. This would be the fourth week in a row of 2 leg workouts, so I was due.

    DIET:

    Meals: 7
    Macros: 300 protein / 290 carb. / 77 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: I am so used to the double split, when I take a morning to rest I get really wound up for the PM workout. I was ready to go hard for the back workout and it’s a good thing my head was so into it because my strength was still feeling down. I was once again tremendously achy and tight. I was able to get a pretty good pump and it was definitely a positive workout, but a struggle with too much of the not good pains.

  18. Any chance of an update pic? great log buddy.

  19. Yahhhh Babaaaaayy liiighhhtt weeeeeeiightt

  20. DATE: Thursday. January 18, 2007
    Time: 6:30pm
    Muscle groups: Bi’s & Tri’s / Calves

    Bi’s
    Seated 2-arm Db curl
    20/25
    25/15
    30/12
    35/10
    35-25-15/10-5-5

    EZ bar curl
    55/20
    75/15
    85/15
    95/10 + x-reps

    2 arm incline db curl – SUPERSET – Cable curl (1+1/2’s)
    25/10 – 80/8
    25/10 – 80/8
    25/10 – 80/7
    20/12 – 60/10

    1-arm concentration curl (5 top half partials and 5 bottom half partials at the end of each set)
    25/10
    25/10
    25/10

    Machine Preacher Curl
    45/30
    45/30
    45/25

    Tri’s
    Rope pushdown
    60/30
    60/30
    60/30
    60/20

    Flat bench tri-extension (ez bar)
    85/20
    105/15
    125/9
    125/8

    Db overhead extension (1+1/2’s) – short rest
    80/15
    80/10
    80/8

    1 arm Db overhead extension (incline bench)
    15/15
    15/15
    15/15

    1-arm Reverse grip pushdown
    40/10
    40/10

    Calves
    Leg Press Calves Press - 1-leg
    180/100 Reps (as many sets as it takes, switching legs with no rest – 7 sets)

    Seated Calves (1+1/2’s) – SUPERSET – Leg press calves (2 leg)
    115/15 – 360/30
    140/12 – 360/30
    165/8 – 360/30
    115/15

    Standing Smith Machine Calves
    225/20
    225/20
    225/20

    NOTES: Arm training was decent. No exceptional strength, but a really good, lasting pump.

    DIET:

    Meals: 7
    Macros: 305 protein / 290 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM and PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: A morning meeting threw off my meal schedule, but I made some adjustments to hit the right numbers by the end of the day.


    DAILY ASSESSMENT: Second morning in a row I could not get going. A lot of soreness in my shoulders, forearms, and lower back. For someone who has been doing morning workouts and double sessions for years, this is very concerning. For the second morning in a row I was stuck in bed laying awake wondering WTF was wrong with me.

    My evening training session went well, but I could definitely feel the aches and pains.

  21. DATE: Friday, January 19, 2007
    Time: 5:00am
    Muscle groups: Abs / Cardio

    Abs
    Rope Crunch – Superset – Ball crunch
    160/30 – 15
    160/30 – 15
    160/30 – 15
    160/20 – 15

    Ball Crunch (1+1/2’s)
    2 x 20

    Decline Crunch (1+1/2’s)
    2 x 15

    Vert. Bench Leg Raise (1+1/2’s)
    10X10

    CARDIO: 20min, gauntlet, level 12, intervals

    Time: 6:30pm
    Muscle groups: Delts

    Seated Db Press
    80/15
    (1+1/2’s) 50/12
    80/12
    (1+1/2’s) 50/10
    80/10

    Bent over reverse db fly – SUPERSET – Db Front Raise (2 arm holding 1 db)
    40/15 – 20/8
    45/12 – 20/7
    50/10 – 20/7
    40/12

    Smith Machine Behind Neck Press (1+1/2’s)
    115/15
    135/10
    135/10

    Wide grip standing row (Bb) - Superset – Standing Overhead Bb Press
    95/15 – 65/25
    115/10 – 65/25
    115/10 – 65/25

    DB Side Raise SUPERSET w/ partial rep side raise
    20/25 – 40/10
    20/25 – 40/10
    20/20 – 40/10
    20/20 – 40/10

    Reverse fly machine (1+1/2’s)
    100/15
    100/15

    Lying 1-arm Db Side Raise
    10/10
    10/10

    NOTES:
    No strength gains in shoulders. Right on track with last week, which was disappointing.

    DIET:

    Meals: 7
    Macros: 300 protein / 275 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: I felt a little better in the morning, which gave me a mental boost. I got a nice squeeze in the ab workout and brought them to a quick failure.

    The evening lift was disappointing. I didn’t feel weak or tired, but I did not have that extra little energy that comes with pushing higher weights than the previous week. The workout was also quite painful, as the shoulder and forearm pain from the previous few nights did not subside.

  22. DATE: Saturday, January 20, 2007
    Time: 9:00am
    Muscle groups: Quads

    Warm-up: Extensions (4 sets)

    Leg Press (full reps, increasing)
    540-630-720/12-10-8
    720-810-900/10-8-6
    810-900-990/10-8-6
    (straight sets)
    1100/11
    1140/9
    1140/11
    450/45

    Smith squat (to parallel)
    315/10
    405/10
    500/6
    500/9 [PR]
    315/10

    Smith Machine 1 leg squat
    225/12
    225/12
    225/15

    Press machine (body masters) – 1+1/2’s
    295/15
    310/9
    325/8 – 205/5

    Extensions
    175/20
    190/15
    220/13
    (1+1/2’s)130/10
    (1+1/2’s)130/10

    Squat – bottom half only
    95/15
    95/15
    115/10

    Adduction Machine
    100/15
    100/15
    100/15


    Time: 5:00pm
    Muscle groups: Hamstrings

    Seated leg curl – 1 leg
    55/ 100 reps (6 sets, continuously switching legs, each set to failure)

    Lying curl
    80/25
    120/15
    80/25
    130/12
    80/25
    150/10
    80/25

    Flat bench lying Db curl (1+1/2’s) –SUPERSET – Lying incline db curl
    80/15
    80/16
    80/18
    80/12

    BB Stiff Leg Deadlift
    135/15
    225/10
    315/6 [PR]
    315/6

    DB Stiff leg deadlift (1+1/2’s)
    80/10
    80/10

    NOTES: I switched it up from last week and really went hard on the presses. The increasing sets were a plate higher than usual. The squats were tough after all that work on the press, but I still managed to get a new high in reps with 500 lbs. As the second exercise, I did not have the stability to handle higher weights.

    DIET:

    Meals: 5
    Macros: 240 protein / 275 carb. / 90fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (AM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: I dropped 2 meals out (sleeping in), but I made sure to go heavy on carbs and fat throughout the day to get me through leg training.


    DAILY ASSESSMENT: What else to do on your birthday but train legs. Yes, normally I do them on Sunday, but I had to bump it up and get a solid workout in after a less than impressive week. I hope this gives my upper body some rest and lets things heal up a bit.

  23. DATE: Sunday, January 21, 2007
    Time: 3:30pm
    Muscle groups: Back / Traps

    Behind Neck Pulldown (1+1/2’s)
    145/25
    175/15
    205/8
    195/12

    Reverse Grip Pulldown
    160/15
    190/12
    205/10

    1-arm DB Row (increasing sets)
    60-70-80/12-11-10
    60-70-80/13-12-11
    60-70-80/15-12-12

    Reverse Grip BB Row
    135/15
    235/15
    275/10
    275/10 (rest pause) 275/4

    Close Grip BB Bent Row (high rep) – SUPERSET – Straight arm Pulldown (1+1/2’s)
    135/25 – 80/10
    135/20 – 80/10
    135/20 – 80/10
    135/25

    Close Grip Pulldown (1+1/2’s)
    160/9
    160/10
    160/10


    Close Grip Seated Row (1+1/2’s)
    130/10
    130/15
    130/14

    Db Shrug
    80/30
    80/30
    80/30
    80/30

    Pull-ups
    3 sets / 5 reps, partials at the end of each set (4-5 top half, 4-5 bottom half)

    CARDIO: Gauntlet, 30min, level 13-16, intervals


    NOTES:
    With all the soreness and aches lately, I had to mix things up this weekend. I strayed from my routine of always starting the day at the gym and I just trained once in the afternoon. This went very well. I had a great pump and stayed strong through the whole session. This is more of a pump based workout, so there were no PR’s to chase, but I had good strength in the mid-high rep range and it was consistent through the whole session.

    DIET:

    Meals: 6
    Macros: 250 protein / 260 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: The diet was thrown off with the workout schedule. I do not feel like I need the same calories I do on a typical weekday when I am going at it from 4:30am to 11:00pm. I ate my normal meals today, but left one out.


    DAILY ASSESSMENT: I cannot keep doing the same things and expect to get out of this rut, so I am starting with some subtle changes like getting a little more sleep and some food in me before hitting the gym. It’s a luxury I only have on Sunday, so I took it. With hitting legs yesterday, I had a day to really play around with things and my back was ready to go. I still had a lot of pain in my forearm and shoulder, but I worked through it and I generally felt well enough that it did not distract me.

  24. DATE: Monday, January 22, 2007
    Time: 6:30pm
    Muscle groups: Chest / Calves

    Db Bench Press
    80/15
    100/12
    110/9
    110/8
    100/10

    DB Fly
    75/12
    75/12
    75/12

    Pullover
    90/10
    90/12
    90/12
    90/10

    Incline Hammer Press (1+1/2’s)
    150/10
    150/10
    150/10

    Dips (1+1/2’s)
    4 x 12-15

    Pec Deck
    50/25
    50/25

    Calves
    Leg Press Calves Press - 1-leg
    180/100 Reps (as many sets as it takes, switching legs with no rest – 7 sets)

    Seated Calves
    115/15
    140/10
    140/10

    Standing Smith Machine Calves – SUPERSET – Leg press calves – 2 leg
    135/20 – 360/30
    135/20 – 360/30
    135/20 – 360/30


    NOTES: I trained at a different gym tonight to get some variety and it helped. The heavy dumbbell presses felt good and strong at first, but the 110’s put too much stress on my forearm injury (tendonitis I think) and it impacted the rest of the workout. I got a decent pump and fatigued my chest, but I could not push my chest to the full extent b/c my forearm would lock up.
    Calves at night is not my normal schedule, but it was a good shock. They seemed to be weaker than normal, but the burn was very intense and they pumped up to the extent that I was barley walking for about 10min (took some tough stretching).

    DIET:

    Meals: 7
    Macros: 305 protein / 275 carb. / 80 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals.


    DAILY ASSESSMENT: The workout had promise and it was not all bad, but its time to get serious with the forearm recovery – lots of ice and tiger balm to come….

  25. DATE: Tuesday, January 23, 2007
    Time: 5:00am
    Muscle groups: Abs / Cardio

    Abs
    Rope Crunch
    160/25
    160/25
    160/25
    160/25 + 5 partials

    Decline Crunch (1+1/2’s)
    3 x 15

    Ball Crunch (1+1/2’s)
    3 x 25

    Reverse crunch
    3 x 25

    Vert. Bench Leg Raise (1+1/2’s)
    4 x 10

    CARDIO: 30min, gauntlet, level 13-15, intervals

    Time: 6:30pm
    Muscle groups: Delts

    Seated Db Press (drop set, heavy at 70 degree seat, drop and put seat to 90 degrees)
    80/13 – 50/5
    80/15 – 50/5
    80/14 – 50/5

    Db Side Raise
    20/30-30-30-25

    Smith Machine Behind Neck Press (1+1/2’s) – Db Side Raise partials
    95/15 – 40/12
    115/12 – 40/15
    135/6 – 40/15

    Standing Cable Reverse Crossover
    30/30
    40/20
    40/20

    Seated –Bent Over Rear Delt Db Raise
    40/20
    40/20
    40/20

    DB standing row
    30/20
    40/15
    50/10

    Tri’s
    Seated Incline 1-arm Overhead Db Raise
    25/15
    30/12
    30/12 + 5 partials

    V-bar Pressdown
    150/20
    170/14
    190/10 + 4 partials

    Rope Pushdown
    80/15
    80/15 + 5 partials

    Straight Bar Lying Extension (1+1/2’s)
    60/10
    60/10 + 5 partials


    NOTES:
    No strength gains in shoulders. Right on track with last week, which was disappointing.

    DIET:

    Meals: 6
    Macros: 275 protein / 250 carb. / 75 fat
    Supplements:
    - Pre-workout: 2 venom, 1 scoop NO Shotgun (PM)
    - Post Workout: 5g creatine, 5g Leucine, 5g Glutamine
    - Meal 1: Ultra 4 multi; 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - Meal 3: 1 SesaMax; 2 CLA, 1 JW, 1 RESTORE
    - Meal 5: 1 SesaMax; 2 CLA, 1 JW, 1 BAM, 1 RESTORE
    - 1 digestive enzyme with each meal

    Notes: Normal diet: Ate every 2 hours; 4 shakes and 3 whole food meals. (Yes, it really is the same everyday).


    DAILY ASSESSMENT: The morning session went well; I hit abs quick and focused. Cardio, well I did it.

    My shoulders got a pretty decent pump. I was not pushing for any strength records, my forearm just could not handle anything too heavy without me having to end the set too early.

    I did fall short on calories – meetings and a doctor appointment were too much to overcome and I missed a meal. Hopefully I will not feel it tomorrow.

    The extra strength I was feeling two weeks ago seems to have hit a plateau. Still no signs of extra test (no increase in acne, aggression, libido, etc.).
  •   

      
     

Similar Forum Threads

  1. Replies: 62
    Last Post: 01-31-2008, 07:29 PM
  2. Which would be the best bulker stack of these?
    By andros in forum Anabolics
    Replies: 14
    Last Post: 09-16-2006, 12:58 AM
  3. The evolution of man diet
    By evan in forum Weight Loss
    Replies: 0
    Last Post: 05-11-2006, 11:23 AM
  4. Wtf Is The Anarchy Stack!? I've Been Out Of The Loop:(
    By Blindfaith in forum Supplements
    Replies: 2
    Last Post: 11-02-2003, 07:59 PM
  5. Replies: 1
    Last Post: 10-30-2003, 11:28 AM
Log in
Log in