[SIZE="-5"]Another sick banner from PT![/SIZE]
Cboesger's Anabolic Heroes
Anabolic Xtreme's Hyperdrol X2, MassFX, Retain 2.0, Applied Nutriceuticals RPM, Controlled Labs.
Introduction
[SIZE="-3"][SIZE="-3"]Throughout this log I will be continuing my bulk which started in February of this year. I have done a good job warding off fat gains while increasing LBM by keeping a very clean diet(more detail later) and a training program that I have found to provide me with the best results(more detail later). I am extremely dedicated to doing the best that I can do and then pushing myself beyond that point. I got this mentality from my father and don't regret having it in the least. The first thing that I want to point out is that I realize that diet and training make results and supplements only help out when those in tandem are perfect , I will be making no excuses along the way for failure and short comings. I will be completely honest with everything I post and will provide the best detail I can.[/SIZE][/SIZE]
About Me
[SIZE="-3"]Name: Chris
Age: 19
Sex: Male
Height: 6' 2"
Starting Weight: 178.4 lbs
Bodytype: Endo [/SIZE]
Age: 19
Sex: Male
Height: 6' 2"
Starting Weight: 178.4 lbs
Bodytype: Endo [/SIZE]
Current Measurements
[SIZE="-3"]-Weight:178.4 lbs
-Bodyfat%:7.9%(Estimated/Calipers)
-Waist:27.375"
-Hips:31.00"
-Chest:41.25"
-Shoulders:47.875"
-Arms/Biceps:14.00"
-Forearms:11.875"
-Thighs/Quads:21.625"
-Calves:14.25"
[/SIZE]
-Bodyfat%:7.9%(Estimated/Calipers)
-Waist:27.375"
-Hips:31.00"
-Chest:41.25"
-Shoulders:47.875"
-Arms/Biceps:14.00"
-Forearms:11.875"
-Thighs/Quads:21.625"
-Calves:14.25"
[/SIZE]
Goals
[SIZE="-3"]Short Term Goal: Increase weight to 190 lbs with minimum fat gains.
Long Term Goal: Increase weight to around 200 lbs while keeping BF% low.
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Long Term Goal: Increase weight to around 200 lbs while keeping BF% low.
[/SIZE]
Background
[SIZE="-3"]I have been training seriously since I was 15.5 years old. This was in middle school when I decided that I wanted to PLAY football. I had been on the team since 6th grade but that was it, I was ON the team. I was tired on being on the sidelines and wanted to kick some ass on the field! So that was when I first got into lifting and intense cardio seriously. I noticed great results quickly and then a friend introduced me to creatine and that is where my supplement history begins. During this time I was able to get up to 235 lbs and saw alot of playing time. Once I reached my senior year however I had decided not to continue my career in football at a AAA or AA school and instead chose to attend college at Purdue for academic reasons. With having this decision made I decided that I did not like where I was at weight wise because of a bit of added fat I had and was not happy being "big". It was then, December 2005, I went on my "cut of doom" and started down a very dangerous and unhealthy road. I will say however that it started out great and cut to 180 lbs in a healthy way, but went south from there quickly. Long story short I ended up at an anorexic 135 lbs in January of 2007. I have since then joined this forum, corrected my terrible/unhealthy habits(which I new were bad), and have been making a great transformation for myself ever since.[/SIZE]
Recap Of Weight History:
-December 2005-235 lbs-Picture,Picture2(On the left),Picture3(#53)
-July 2006-180 lbs-Picture,Picture2
-January 2007-135 lbs-Picture
-August 2007-175 lbs-Pics
-September 2007-178.4 lbs-Pics
Recap Of Weight History:
-December 2005-235 lbs-Picture,Picture2(On the left),Picture3(#53)
-July 2006-180 lbs-Picture,Picture2
-January 2007-135 lbs-Picture
-August 2007-175 lbs-Pics
-September 2007-178.4 lbs-Pics
Training Schedule
[SIZE="-3"]For my bulk I have been running a pyramid style training program(details are below if you aren't sure what that is). I have however decided to change up my routine a bit. I will be switching to a 4 x 8 set/rep range. Also various exercises will be superset and will be noted in my workout for the day. I liked what I saw from this last log and will be continuing this way until the gains start to slow.
"The idea or pyramiding is so your muscles keep using more weight. The more weight you use the stronger you become, the stronger you become the more weight you can use. The pyramid principle is based on ONE REP MAX (the amount of weight you can perform the exercise with properly one time). Each week you need to increase the amount of weight you use based on your ONE REP MAX for that exercise. The reps go usually from 12/10/8/6/4 with the weight increasing with each set."
In between each Upper/Lower body pairing I do a light cardio day with HIIT along with stretching with resistance bands and an intense ab circuit. This allows me to get great recovery and shorten my overall recovery time.
Upper Day Exercises(Monday & Thursday)::
- Bench
- Incline and regular DB Flyes
- Wide Grip Lat PullDown
- One Arm DB Row
- BB Shoulder Press
- DB Side Raises
- BB Curl
- DB Curl
- Overhead DB Tricep Press
- Tricep Kickbacks
- Switching between One and Two Legged Seated Leg Presses
- Switching between One and Two Legged Leg Extensions
- Deadlifts
- Squats
- Leg Curls
- Seated Calf Raises
- Standing Heal Raises
- Various Ab Exercises
- 25 Minutes of Stretching With High Tension Resistance Band(Areas Worked Below)
- Chest
- Arms
- Back
- Hips
- Hamstrings
- Quads
- 20 Minutes Light Interval Cardio Training
- 5 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
- 3 Min. Level 5
- 2 Min. Level 8
Diet And Nutrition
[SIZE="-3"]This along with my training program is what is going to dictate my successes or failures. I realize the important of a great diet and have spent a long time compiling this diet to reflect how my body reacts and what has worked for me in the past. Basically my diet will revolve around CLEAN foods and more CLEAN foods. I also DO NOT cheat, I have learned, again from past experiences, that the temptation eventually subsides and you are better of in the long run for it. People with disagree with my on my philosophy but that is just my opinion and mindset.
My diet as of now is around 3200 calories but will have to up the calories along the way according to my gains.
Meal 1-6:00:
Totals:~3200 kcal at a almost perfect 40%/25%/35% split of P/C/F
My diet as of now is around 3200 calories but will have to up the calories along the way according to my gains.
Meal 1-6:00:
- 3 Servings Trader Joes High Fiber Cereal
- 2 Egg Whites
- 1 Scoop Labrada Pro V60
- 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
- 1/2 oz Raw Almonds
- 1 oz Raw Almonds
- 8 oz Chicken Breast
- 8 oz No Sodium Added Chunk White Turkey Breast
- 2 Cups Fresh Broccoli
- 1 1/2 oz Raw Almonds
- 1 1/2 Cups Oatmeal
- 1 Scoop ON Whey Shake
- 6 oz Chicken Breast
- 2 Cups Oatmeal
- 8 Egg Omelet With Onions, Mushrooms and Green Peppers
- 1 Cup Fat Free Cottage Cheese
- 2 tsp Soluble Fiber Powder
- 1 Scoop 50/50 Egg White/Milk Protein Isolate TP Custom Mix
- 1/2 Tbsp Garden Of Life Extra Virgin Coconut Oil
- 1/2 oz Raw Almonds
Totals:~3200 kcal at a almost perfect 40%/25%/35% split of P/C/F
Continued.....