Im Sam, but as far as most of my friends are concerned, im Timmay(a nickname from grade school). Ill be logging Drive/RPM combo.

About Me: I am a freshman Bio Major at University of Delaware. I have been seriously lifting since February when I desperately wanted to add some size after 5 years of competative wrestling/weight control. I finished wrestling in February at 128 lbs with cheekbones and all or so and Im now sitting at 148 lbs with blurry abs. My goals are to add some mass while limiting fat gains to a reasonable extent.

Training: I lift 4 days a week with tuesday, wednesday, and sunday as rest days. Ill be dosing 5 drive a day and 3 rpm in addition on workout days (subject to change)

Diet:Roughly 2000 calories or so, about a 40/40/20 split

Day 1:
October 22, 2007
I just got out of the gym after a killer leg workout and I must say that this combo is amazing. I didnt add huge weight but my energy was through the roof. I was hardly resting between sets and putting up good weight. ( which is good because I had to run to class right after. Ill post up weights from the workout later.

DAY 1- EVALUATION

THE WORKOUT
Dosage:2 Drive, 3RPM

Smith Machine Squats
225x15, 275x12, 285x12, 305x9
Deadlifts
135x15, 155x15, 165x12, 185x12
Calf Raise
255x12, 255x12, 270x10, 270x10
Leg Extention
150x15, 150x15, 150x15, 165x10
Leg Curl
135x15, 135x15, 150x10, 150x10
LIGHT AB WORK

Strength- Good, up more in the squats
Bodyweight/BodyComp - 148 at Day 1, seeing some shape starting in my quads
Pumps- Amazing
Endurance- I felt limitless endurance
Agression- Solid
Focus- A lil shaky out of the gym, but great in the gym
Libido-High
Muscle Density- good
Energy-Through the roof, it was great

subbed, how long u running drive/Rpm for?

prolly about a month, or untill my stock is exhausted

Do the "Lords of The UnderWorld" workout with you?

Lookin good bro... excited for this log! Let me know if you have any questions.

Yea the Lords of the Underworld are my training partners, its good to have that intensity around.

Day 2: October 23 2007

Same dosage as yesterday. Felt real good in the gym, not huge strength increases but increase energy and endurance
Focus is great in the gym and the intensity is up. Agression is also up, i was getting real pissed I couldnt get near a bench till the end of my workout, I didnt wanna stop and wait and drop my intensity.

Chest Biceps
Flat Bench
145x12, 145x12, 155x10, 155x10
DB Incline Press
45x15, 50x12, 55x10, 60x10
Flys
45x12, 55x12, 60x12, 65x12
Hammer Curl
35x15, 35x15, 40x12, 40x12
Concentration Curl
35x15, 40x13, 45x 10, 45x10
LIGHT AB WORK


Strength-Small increases on a few exercises
Pumps- Insane
Endurance-Bottomless
Agression-Good
Focus-Great in the gym, a lil shaky outside the gym
Libido-High
Muscle Density- Good
Energy- INSANE

I feel like my chest is falling behind, Im not gaining as much strength in my chest at the same rate as the rest of my body. Any tips on how to tweak my training to help?

DAY 3: October 24 2007

Just a quick note, no workout today but I did get some HIIT cardio in today. Endurance was way up. Tomorrow is a rest day then back/triceps on friday.

Originally Posted by timmay8989

I feel like my chest is falling behind, Im not gaining as much strength in my chest at the same rate as the rest of my body. Any tips on how to tweak my training to help?

what is ur current chest routien and frequescny of training

also ur age and diet

Timmay!,

Consider making a DB press your first exercise for awhile, and lowering your rep range.

The flys you're doing.... they on a machine? If so, I'd drop them for DB flys.
I've made great gains in the past using variations of the "Muscle Rounds" concept, i.e. 6 sets of 6 or 6 sets of 4, etc w/ a 15-20 sec rest. These are usually done after your heavy sets.

thanks for the tips, ill tweak my chest workout next time with these.

Day 4
10/25/07
Rest day today. I had some good vascularity going on in my arms today even though there I didnt work out. Energy was steady all day. Excited to get back into the gym tomorrow

Strength-NA
Pumps- Very Vascular today
Endurance-Solid
Agression-High
Focus-Great
Libido-High
Muscle Density- Good
Energy- Good

Day 5
October 26 2007

Well today was interesting. By the end of my workout I was physically wiped out. My triceps felt like they were gonna fall off. Mentally however I was full of energy and ready to go another few sets, my body would have no part of that. Usually im done mentally and I have to dig deeper to keep good form and motivation those last 2 sets. Also I usually have no response at all to stims.( Ephedrine HCL gave me little to no energy and I could sleep an hour or 2 after taking it). so im really surprised to get solid energy from RPM. not sure how that works but im not complaining at all. not sure what was going on either but i saw a huge gain in my tri-press down. also im starting to get more confident with the romanian deadlift so im upping my weight there.

Back/Triceps
Wide Grip Pullups(using bodyweight)
12, 12, 11, 10.5(failed 2/3 way up)
Rows(rowing machine)120x12, 130x11, 135x10, 140x8
Weighted Dips
20x15, 25x12, 25x12, 25x10
Tri-Press Down
100x12, 100x12, 110x10, 120x10(crazy burn finishing these up)
Romanian Deadlifts145x12, 165x12, 185x10

Strength-solid, went up 20lbs in the tri press on the same machine I always use.
Bodyweight- NA
Pumps- Great
Endurance- Insane
Agression-Good
Focus- Good, no class today(FALL BREAK)
Libido-Still high
Energy- Plenty

Day 7
October 28-2007

Yesterday was a lil wild with fall break and all so I didnt make it to the gym, I made up for it today and hit the gym hard. Energy was way up and I felt great. That and the gym was damn near empty so I was blasting back and forth keeping the intensity up. On a humerous note, there was a parade on main street at UD, and main street runs right by the gym. So I come walking out of the gym and walking right toward me is a big gorilla. I have to say I have never been in that position before. Good thing I took my RPM/DRIVE so i could get outta there

WORKOUT
SHOULDERS/TRAPS
DB Arnold Press- 40x15, 40x13, 45x12, 45x10
BB Shrugs- 185x12, 185x12, 195x10
DB Shrugs- 80x12, 90x12, 95x10
Front Delt Raise- 120x12, 130x12, 135x10
Lateral Raises- 20x12, 20x10, 25x10
Light ab work

Strength- Up
Bodyweight/Comp- Actually I look slightly leaner
Pumps/Vascularity- Really good in my forearms from gripping the bar
Endurance-I feel like that damn energizer bunny, except less pink
Agression- Good, but im not about to take on a gorrilla
Focus- Good, I was mad at myself for not making it to the gym yesterday
Libido-High
Muscle Density-Same
Energy- Insane

You didn't need to get outta the way.... w/ RPM/Drive, you had the option of throwing down.

If only he had neovar too, he might have taken the gorilla on

good point, next time i see a gorilla coming my way, ill take him on

Day 8
October 29 2007

No big changes today. Felt good in the gym but the weight stayed steady from last week mostly. Guess I cant shoot up every week.

Smith Machine Squats
225x15, 275x12, 285x12, 305x9
Deadlifts
145x15, 165x15, 175x12, 190x12
Calf Raise
255x12, 255x12, 270x10, 270x10
Leg Extention
150x15, 150x15, 150x15, 165x10
Leg Curl
135x15, 135x15, 150x10, 150x10
Heavy Ab Work

Strength-Steady
Pumps- Good
Bodyweight/Comp- lookin good
Focus- On point
Libido- High
Agression-High
Muscle Density- Good

Day 9
October 30, 2007
Crazy pressed for time all day today. DB Bench put me in my place, its alot tougher than BB Bench. It doesnt help my bench is low to begin with. But the tougher the better. Nothing new to report in ways of RPM DRIVE. Just good energy and focus

Chest Biceps
DB Bench Press
50x12, 55x12, 60x10
Flat Bench
145x13, 155x10, 160x7
DB Incline Press
55x12, 60x10, 60x10, 65x9
DB Flys
40x12, 50x10, 50x10, 55x8
Hammer Curl
35x15, 35x15, 40x12, 40x12
Concentration Curl
40x13, 45x 10, 45x10
LIGHT AB WORK

Strength-Slightly Up
Pumps-Great
Focus-Great
Libido-High
Endurance- Very Good
Energy-Plenty
Agression-Up
Muscle Density-Same

Originally Posted by timmay8989

Day 9
October 30, 2007
Crazy pressed for time all day today. DB Bench put me in my place, its alot tougher than BB Bench. It doesnt help my bench is low to begin with. But the tougher the better. Nothing new to report in ways of RPM DRIVE. Just good energy and focus

Chest Biceps
DB Bench Press
50x12, 55x12, 60x10
Flat Bench
145x13, 155x10, 160x7
DB Incline Press
55x12, 60x10, 60x10, 65x9
DB Flys
40x12, 50x10, 50x10, 55x8
Hammer Curl
35x15, 35x15, 40x12, 40x12
Concentration Curl
40x13, 45x 10, 45x10
LIGHT AB WORK

Strength-Slightly Up
Pumps-Great
Focus-Great
Libido-High
Endurance- Very Good
Energy-Plenty
Agression-Up
Muscle Density-Same

keep up the good work!

Days 10-11
October 31-November 1
Quick notes on past 2 off days

Really sore in the chest still after switching it up with DB Bench Press and Switching it DB flies

extremely stressful2 days. Alot of assignments do capped of with a ***** of a chemistry exam tonight. As far as changes nothing to reports, just the same good energy. Tomorrow its back to the gym. Something I noticed today was the veins in my biceps seem to be alot more pronounced than usual.

lll do a full update tomorrow after my workout

Day 12
November 2 2007

Felt great to be back in the gym. Really fried my triceps today, they were on fire toward the end of this workout. Energy was really high today. Also I the thermogenic effect was really high today as well.

Wide Grip Pullups(using bodyweight)
13, 12, 11, 11
Rows(rowing machine)130x12, 135x10, 135x10 140x8
Tri-Press Down
100x12, 100x12, 110x10, 120x8
Weighted Dips
20x15, 25x12, 25x12, 25x6 ( Not sure why but my tris were done on my 4th set, i couldnt squeeze any more out of them)
Romanian Deadlifts145x12, 165x12, 195x10, 205x8
Light Ab work

Strength-Up on Romanian Deads
Pumps- My triceps were going to explode
Body Comp/Weight- Ill post up a weight here tonight or tomorrow
Libido-High
Agression-High
Energy-Insane
Muscle Density-Good
Endurance-Good

Drive/RPM is still impressing me. And the prices on Nutra are looking good now also.

Day 14
November 4, 2007

Good workout today in the gym. Got a really good pump in my delts. A little bit of shoulder pain that I was a little worried about doing the lateral raises, but I got through it. I also threw in 15 minutes light cardio post workout.

DB Arnold Press- 40x15, 45x12, 45x10, 50x7
BB Shrugs- 185x12, 185x12, 195x10
DB Shrugs- 80x12, 90x12, 95x10
Front Delt Raise- 120x12, 130x12, 135x10
Lateral Raises- 20x12, 20x10, 25x10
Light ab work
15 minutes post workout cardio

Strength- Up
Bodyweight/Comp- 150, another 2 weeks another 2 lbs.
Pumps/Vascularity- impressive
Endurance-solid
Agression- Good
Focus- Good
Libido-High
Muscle Density-Same
Energy- Plenty

Day 15
November 5 2007

Good workout today. Went up a lil in Leg Extentions. Other exercises stayed steady. When I was doing my squats today I got really dizzy around the 3rd set. After my 4th set I had to sit down for a few seconds. The same dizziness came with my last set of Deadlifts. My breathing was the same as always. Any ideas where this is coming from? Anyway it went away toward the end of my workout.

Smith Machine Squats
225x15, 275x12, 285x12, 305x9
Deadlifts
145x15, 165x15, 175x12, 190x12
Calf Raise
255x12, 255x12, 270x10, 270x10
Leg Extention
150x15, 150x15, 165x10, 180x8
Leg Curl
135x15, 135x15, 150x10, 150x10
Light Ab Work

Strength- Up slightly
Bodyweight, Comp- NA
Pumps- Good, Vascularity wasnt up but it was a little chilly in the gym
Focus-Good, except getting dizzy
Endurance- Good
Libido-High
Energy- High

Originally Posted by timmay8989

Day 15
November 5 2007

Good workout today. Went up a lil in Leg Extentions. Other exercises stayed steady. When I was doing my squats today I got really dizzy around the 3rd set. After my 4th set I had to sit down for a few seconds. The same dizziness came with my last set of Deadlifts. My breathing was the same as always. Any ideas where this is coming from? Anyway it went away toward the end of my workout.

Smith Machine Squats
225x15, 275x12, 285x12, 305x9
Deadlifts
145x15, 165x15, 175x12, 190x12
Calf Raise
255x12, 255x12, 270x10, 270x10
Leg Extention
150x15, 150x15, 165x10, 180x8
Leg Curl
135x15, 135x15, 150x10, 150x10
Light Ab Work

Strength- Up slightly
Bodyweight, Comp- NA
Pumps- Good, Vascularity wasnt up but it was a little chilly in the gym
Focus-Good, except getting dizzy
Endurance- Good
Libido-High
Energy- High

The dizziness probably has to do with increased intrathoracic pressure from the squats and deadlifts- your blood pressure can shoot up to astronomical levels during the Valsalva (breath holding at bottom of squat or deadlift) maneuver......

Happens to me too during deads + squats if i'm really hitting that 100%. Occasionally happens on bench presses too, not so often

November 6 2007

Good workout today, still struggling with chest though. Moved up a little in the db press. Is it strange that my flat db press and my incline db press are damn near equal? Could it be im used to the movement with the incline? Also thanks for the replies on the dizziness. I never really thought into it like that.

Chest Biceps
DB Bench Press
55x12, 60x12, 65x10
Flat Bench
145x13, 155x10, 160x7(almost 8)
DB Incline Press
55x12, 60x10, 60x10, 65x9
DB Flys
40x12, 50x10, 50x10, 55x8
Hammer Curl
35x15, 35x15, 40x12, 40x12
Concentration Curl
40x13, 45x 10, 45x10
LIGHT AB WORK

Strength- Up
Pumps- Great
Bodyweight-NA
Focus-Great
Libido-High
Muscle Density- Same
Energy- High
Endurance- Good

its not that strange. I'm wondering whether you are overworking the chest a little effectively doing 6 sets of benchpresses between dbs + bb. that would hold it back some i think. Might want to try doing higher weights for lower rep counts for that for a few weeks too

November 8 2007

off day. got some cardio in. Feeling really good. Im gonna start upping the weight and hitting fewer reps with all my exercises. How many sets and how many exercises should I be hitting my chest with?

You might be ok with total set count, but do (alternating weeks) one as a high rep count, one as a low.

so instead of this

DB Bench Press
55x12, 60x12, 65x10
Flat Bench
145x13, 155x10, 160x7(almost 8)


do this (guesses on weights)

DB Bench Press
70x6, 75x5, 80x3
Flat Bench
150x12, 150x10, 150x10

then the following week

DB Bench Press
60x12, 60x12, 60x12
Flat Bench
180x6, 180x5, 180x4

since you are already doing the inclines tho, it might be worthwhile to drop to just 2 sets with each of these, instead of 3.