Linear Periodization Log

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  1. this before picture was taken 7 weeks ago

    After and then Before
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  2. this before picture was taken 7 weeks ago

    Before and then After
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  3. and now to break up the dude pictures with some babes:
    Attached Images Attached Images    

  4. Lift log Wednesday 11/5/08

    Weight: 141.6 <- staying above 140!

    Back / Arm day
    --------------
    Dead lift
    135 x 10
    225 x 5
    285 x 3
    305 x 1 <- YEA BROKE 300!
    315 x 1 <- new PR!

    Overhand Lat Pulldowns
    70 x 8
    85 x 8
    100 x 8
    120 x 8
    140 x 4

    Cable Rows
    85 x 8
    100 x 8 | 120 x 5
    120 x 8 | 140 x 3
    160 x 5.25

    Cable Wrist Curls
    3 x 8

    EZ Bar Curls | Preacher DB Curls
    3 x 8 | 3 x 8

  5. WHOO! NEW SUPP SCHEDULE!

    Ok, so here is the schedule that i'm going to start going with.

    but first, the supps:

    Primary Supps:
    IGF2: http://www.nutraplanet.com/product/a...ps-700-mg.html
    NeoVar: http://www.nutraplanet.com/product/a...ps-750-mg.html
    RPM: http://www.nutraplanet.com/product/a...-capsules.html
    Drive: http://www.nutraplanet.com/product/a...-capsules.html

    Secondary Supps:
    Xtend, Adam, Fishoil.

    Since I am under 150lbs, here are the starting dosages for all the supps:

    IGF2: 3
    NeoVar: 2
    RPM: 1-2 Capsules
    Drive: 2

    So I will be taking IGF-2 30 minutes before I hit the sack, and the first thing in the morning when I wake up.

    I'll be taking NeoVar with my preworkout meal, and with my postworkout meal.

    I'll be taking RPM an hour before I workout.

    And for Drive, I'll be taking first thing in the morning, and then 1 hour before my workout.

    SO, in the morning when I wake up, it'll be IGF2 + Drive.
    With my preworkout meal, it'll be NeoVar.
    An hour be working out, it'll be RPM + Drive.
    With my postworkout meal, it'll be NeoVar.
    And before I go to bed, it'll be IGF2.

    I take one cap of fishoil with every meal (usually 4x a day), and have a waterbottle with Xtend during every workout. Adam I take twice a day.

    I gotta say that I am extremely excited to get started on this routine. I feel that I am finally getting into a good grove at the gym and I'm hoping that i'll be able to get better pushes at the gym.

    I do not expect that merely taking these supps will give me the results that I want. I work hard everytime I go to the gym and that mentality hasnt gone anywhere. If anything, I am motivated to work even harder to get the most out of these supps.
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  6. great stack man
    time to get big
    SFW and GFH

  7. Quote Originally Posted by Inarius View Post
    great stack man
    time to get big

    heck freakin yea, bro. i dont think i could express my excitement better than this:

    :bruce3:

  8. i was so excited about the new stack that i decided to take a picture to commemorate this momentous occasion (at least for me)
    Attached Images Attached Images  

  9. Damn man!! Lookn real good!! Def put some lean mass on!! You have awesome genetics! Glad to see you puttn em to use! Numbers are lookn great too! Keep up the hard work broski!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  10. thanks, metroba, looking forward to seeing some results from these.

    Work Log Monday 11/10/08

    Weight: 138lbs <- lost big weight over the weekend (down almost 4 lbs, which is NOT water weight. visited a friend this weekend who does not have time in her schedule to eat a lot of food)

    Leg Day
    --------
    Squat*:
    Bar x 15
    135 x 5
    185 x 5
    225 x 1
    225 x 1
    185 x 5
    185 x 5

    *Not a good day for squats. Previously, when I squatted, i had about 2 or 3 inches further down to go to get parallel to the ground. I'll be working to make sure that my form when squatting is damn near perfect from here on.

    Angled Leg Press
    285 x 8 x 3

    V Squats (Machine)
    250 x 10 x 3

    Standing Calf Raises
    110 x 15
    150 x 10 x 2

    Not pleased with my performance today. Granted I was doing a fuller range on the squat but I would have liked to be able to get a few more pumps in each set.

    Also, another problem tonight was that I was distracted and it was difficult for me to concentrate on the lift, which is disappointing. During the V Squats, I felt as though it was easier for me to get my head where it should have been from the beginning. Everyone has an off day, right?


    Some motivational posters for you
    Attached Images Attached Images         

  11. hahaha awesome post!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  12. Lift log Tuesday 11/11/08

    Weight: 139.6

    Chest
    ------
    Incline Bench
    Bar x 20
    115 x 8
    135 x 5
    155 x 2
    155 x 1

    Flat Bench
    135 x 8
    165 x 2
    135 x 8 x 3

    Dips
    4 x 10

    good day. felt really solid through the lifts.

  13. Lift log 11/12/08

    Weight: 139.0 lbs

    More Chest
    -----------
    Flat Bench Smith Machine (Weights posted are assuming that the bar on the Smith Machine provides 10 lbs., correct me if I'm wrong)
    60 x 15
    130 x 8
    150 x 5 x 5
    130 x 5 x 5
    100 x 12 (Max reps)

    This song/vid showcases how I feel:
    YouTube - Mudvayne-Determined

  14. Lift log Thursday 11/13/08

    Weight: 139.8 lbs

    Back/Arm Day
    -------------
    Deadlift
    *A note on deadlift. Inarius noticed that my form was slightly off so I decided to do relatively lighter weight in hopes of not truly f*-ing over my lower back. I was not using enough legs to get the bar off the ground, and therefore was using my back to straighten up too early. Anyway, here are the rep counts:
    135 x 10
    225 x 5
    285 x 3
    135 x 10 <- to get right form
    275 x 1 <- with correct form
    255 x 3
    185 x 5 x 2 <- Lighter weight to get my body used to doing the right form

    Close Grip Pulldowns Superset with Seated Cable Rows
    85 x 8 | 85 x 8
    100 x 8 | 100 x 8
    120 x 8 | 120 x 8

    21s (Biceps)
    65 x 21 (7 lower bicep, 7 upper bicep, 7 full curl)
    75 x 14 | 55 x 7 (first was lower & upper, second was full curls)

    DB Conc Curls
    25 x 8
    30 x 8
    35 x 8

    Fin.

    Some motivational posters to lighten your day.
    Attached Images Attached Images    

  15. Lift Log Friday 11/14/08

    Weight: 139 lbs

    ...Everything Day?
    -----------------
    DB Arnold Press
    30 x 12 x 2
    35 x 10 x 2
    40 x 5 x 1
    40 x 1 x 1

    Incline Smith Machine Press
    *Weights here are again assuming that the bar provides 10 extra pounds of resistance.
    60 x 10
    100 x 8 x 6

    Front Raises Superset with Side Raises
    12.5 x 8 | 12.5 x 8
    12.5 x 8 | 12.5 x 8

    Shrugs
    115 x 10
    205 x 10

    Abs / Core:
    6 inches
    Supines
    Grinders
    Dips Body Weight x 10 x 4
    Leg Raises on Dip Machine: 10 x 2

    Leg Extensions
    115 x 10
    130 x 10
    145 x 10

    Leg Curls
    48? x 10 x 1 Not quite sure on the weight, but I'm pretty sure these are correct.
    60? x 10 x 1


    Motivational Poster:
    Attached Images Attached Images  

  16. Lift log Monday 11/17/08

    Weight: 140 lbs

    Leg Day
    -------
    Squat:
    Bar x 10
    135 x 10
    155 x 5 x 2
    185 x 5 x 5

    Leg Curls
    3 x 12

    Calf Raises
    3 x 8

    Eagle Sit-Ups
    25 x 4


    Motivational PotD:
    Attached Images Attached Images  

  17. hey so i've been having a lot of trouble getting to sleep lately, and i realize that part of it is due to the fact that my roommate snores extremely loudly...

    i know that i am pretty stressed due to work and school and other things. besides going to the gym, what do some of you guys do to lower stress and/or sleep a little better?

  18. hahaha lookn good bro!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  19. Lift Log Tuesday 11/18/08

    Weight: 139.8 lbs

    Chest Day
    ----------
    Incline BB Press
    Bar x 20
    115 x 8
    135 x 5
    135 x 4
    135 x 3
    135 x 3

    Flat BB Press
    135 x 7
    135 x 6
    135 x 6
    135 x 5
    135 x 5

    Tricep Rope Pulldowns
    30 x 12
    40 x 10

    Dips
    Body Weight x 6
    BW x 7
    BW x 8
    BW x 10
    BW x 15

    Pretty good day...incline sure took it outta me, but its good for me. definitely look and feel a little bigger.

    Going to the gym is a good ego booster--get to move some weight and catch hotties eyeing at you.


    Some gym hotties:
    Attached Images Attached Images     

  20. Lift Log Wednesday 11/19/08

    Weight: 141.4

    Back Day
    ---------
    Rack Pulls:
    135 x 10
    225 x 5
    315 x 1
    185 x 3
    225 x 8
    225 x 8
    135 x 12

    Lever Pull Downs*:
    90 x 12
    140 x 8
    140 x 8
    140 x 8

    EZ Bar Curls
    65 x 14 (lower bi's, then upper bi's, 7 each)

    Preacher Curls
    3 sets of 55 x 8 Full Curls | 55 x 8 Upper Bi's


    bad phuckin' day at the gym. i b!tched out at 315 on rack pulls, i'm not very pleased with myself, which is why i did more sets at lower weight, had to make up for my complete failure.

  21. Lift log Thursday 11/21/08

    Weight: 140.2 (measured after going to the bathroom 2x)

    Chest/Shoulders/Tri's
    --------------------
    Flat BB Press
    95 x 10
    135 x 5
    155 x 3
    180 x 1
    190 x .25
    155 x 5 x 3

    shooting for maybe breaking 2, but that's still a ways away it seems.

    Shoulder Press
    30 x 10
    37.5 x 10
    50 x 1 | 45 x .5
    40 x 8
    40 x 8

    Smith Machine Shoulder Press
    20+Bar x 10
    50+Bar x 12
    55+Bar x 8
    60+Bar x 6

    Skull Crunch Triceps
    EZ Bar x 10
    45 x 10
    65 x 5

    Tricep Overhand Bar Pulldowns | Underhand Pulldowns
    25 x 15 | 25 x 15
    35 x 12 | 30 x 12
    57.5 x 8 | 35 x 8
    65 x 5 | 42.5 x 5

    One Hand Pulldowns | One hand underhand pulldowns
    2 sets of 5

    it was a long day (1.5 hours) a little disappointed that i didnt max as high as i would have like, but i'm taking solace in the fact that i was able to rep 155 5x for 3 straight sets with no help.

  22. Lift log Monday 11/24/08

    Weight: 143 lbs (this is an official reading from a highly accurate scale)

    Legs
    ----
    Squat:
    Bar x 10
    135 x 5
    155 x 5 x 2
    185 x 5 x 5

    Leg Press (weights include a 140 lbs sled)
    275 x 12
    345 x 8
    395 x 6

    Leg Curls
    80 x 12
    95 x 8
    110 x 6

    fairly pleased with today's work, feeling very good about my weight (143lbs) it means that i am solidly above 140, and the next step is 150. gotta keep the work up.

  23. Still killn it man! Looooove the pics!!
    Body Performance Solutions
    Home: http://bpsnutrition.net/
    Facebook: @Body Performance Solutions

  24. just remember...
    for every pound you gain you have to eat more to keep that weight.
    SFW and GFH

  25. Quote Originally Posted by Inarius View Post
    just remember...
    for every pound you gain you have to eat more to keep that weight.
    haha it's a good thing i love food! unfortunately, it's a little difficult for me to eat at home because my house has very little in the ways of good snack food...i ate nearly a whole bag of scoops last night...
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