He's back ladies and gents......DW summer workort log "it's been a minute"

[Distilled Water]

Hello my people here at AM. It's def been a minute since I have been on here. School and baseball have been killing me all year but it was worth it I made the deans list for back to back semesters.

Anyways im going to start logging my workouts and will also take some pictures to show progress.

As of today I sit at an embaressing 187lbs. I'm pretty lean but I feel super flat and super small. This is a product of not working out more than once a week for the past 6 or so and having a great diet but only probablem is I could only get in about 2,000cals/day.

I'm moving out 2maro and have a road trip to get back home but I'll be training this week and next week will be a little time off for drive time.

Once I get back home and situated im going to recomp for about 10 weeks or so. Im going to eat at about 3,000 cals a day TKD style (mon-wed-fri). Then a CKD style (sun-tue-thur-sat) with a carb up day every 2 weeks of so.

TKD Diet
-20min before breakfast 3 neovar
Breakfast
2peices Ezekiel Bread
Fruit Spread
6egg whites
1 scoop whey

Meal 2-5
8oz lean meat (turkey, ground beef, or chicken)
1TBS EVOO

Workout Drink
120gr WMS
40gr Whey Isolate
10gr Creatine
6 scoops of Extend
1 cap P-Slin

CKD Diet

Breakfast
6 whole eggs
1 scoop Whey

Meal 2-6
8oz lean meat
2TBS EVOO

Im going to train DC style once situated at home and try and do fasted cardio for 30min each day but leg day (work schedule will dictate a little too)

 

[Distilled Water]

1st Workout

Im super sore today, first hard lift in 8 weeks!!!!

Flat BB Bench
185x10
185x10
185x10
185x12 (got crazy here)

Incline BB Bench
185x8
185x8
185x8
185x6

Flat DB Flys
55x8
45x10
40x12

Low Cable Pulley Flys
30x10
30x10
30x10

As of right now diet is whatever i can eat. Since Im moving out here soon food is bare and it's whatever I run to the store and buy to cook up, there's a nice mix of fast food right now too :worried:

 

[Distilled Water]

Workout #2

Did some back today

Wide Grip Lat Pull-Down
150x12
150x12
150x12
150x10

Narrow Grip Pull-Down
120x10
120x10
120x10
120x9

Barebell Rows
135x12
135x12
135x12
135x12

T-Bar Row (old School)
# of 45 plates
3x12
3x10
3x8
3x7

Dead Lift
225x12
225x12
225x12

I was toasted after this but it felt good to finally workout back hard. Still slowly working into things.

 

[WhatsaRoid?]

Wheew thats my boy welcome back and glad to see your still up on your training.

 

[Distilled Water]

Workout #3

Shoulders

Smith Behind the head press
135x15
135x15
155x12
155x12
-SUPERSET-
Side DB Lateral
20x12
20x12
20x10
20x10

Rear Delt Machine
60x15
70x12
80x10
90x10

Upright-Rows
idk 3setsX10

DB Front Raise
35x10
35x10
35x10

Diet=!!!!!!!!!!!!SH!T!!!!!!!!!!!!!!

 

[Distilled Water]

Trained arms later that week then had a road trip but im settled in now. DC will start next week. Getting weights down this week for DC exercises

Chest
Incline BB
185x10
185x10
185x12

Flat BB
185x10
185x8
185x8

Decline BB
185x10
185x10
185x10

Flat DB Fly
50x10
50x10
50x8

Diet was good today but I havent eaten any carbs and I wont for this entire week. Ive eated enough in the last week to kill a man. I am also waiting on my supps to come in. Starting monday i will also be running the following

X-Factor (1000mgx50days)
Creatine Mono (20gr/day)
Bulk P-Slin (800mg in workout shakes)
Anabolic Pump & NeoVar 2.0 (before breakfast workout days only)
Whey Isolate

 

[Distilled Water]

Workout Shake isn't anything special

120gr WMS
10gr PeptoPro
10gr Creatine Mono
800mg P-Slin
1TBS Glycerol
1/2 Gallon water

 

[Distilled Water]

I didnt post my workout from wed but it was a pretty good one

Back/Shoulders

Overhead BB Press
145x10
145x10
145x11
-Super Set-
Seated DB raises
20x10
20x10
20x12

Dumbell Overhead Press
55x15
55x15
55x14
-Super Set-
Single DB Side Raises
25x10
25x10
25x9

Hammer Iso Over head Press
90x12
90x12
90x12
-Super Set-
Rear Delt Machine
90x10
90x10
90x12

Pull-Ups
BWx7

Lat Pull-Down
150x10

Rack Chins
BWx1million :lol:

Hammer Iso Row
180x12

T-Bar Row
(3)45x10

Rack Deads
225x10

WOW I was dead. Im stil sore as **** today. Im going to hit arms 2maro. I stayed late at work to get some OT and since I was beat anyways it may have hurt my workout anyways so Ill get after arms 2maro.

Diets been perfect!!!!!!!!!!!!!!!!!!!!

DC STARTS MONDAY!!!!!!

 

[Distilled Water]

Also going to but that Mass Shake on the back burner for a minute. I picked up ABB Mass XXL on sale for $0.99 per. Im going to sip on 1/2 of those with 1 cap p-slin during my workout until my next pay check comes then P-Slin shakes.

 

[crader]

Glad to see you back!

 

[Distilled Water]

Workout A1

I did some cardio this morning and feel great. Diet has been pretty spot on. I did have some potatoe salad earlier today but o'well....its memorial day.

Incline BB Bench
185x20 RP

Smith Front Over Head Press
155x20 RP

Reverse Grip Bench
185x20 RP

I was shooting for 11-15RP because I blow up using that rep range but it must have been the carb shake today or muscle memory finally kicking in but I felt good.

This week is going to be tough at work so everyone cross their fingers I can get decent workouts in form here on out.

 

[GMG760]

In for this one... looking good man, Interested in how the diet treats you.

 

[mattikus]

Hey DW, good to see ya back over here. You should fill back out pretty quick. Sometimes a break is great, may not notice it right away, but usually ends up being a good thing.

 

[Distilled Water]

Workout B1

BB Curl
65x20 RP

DB Hammer Curl
50x8 SS

Hammer Iso Row
180x10 SS
200x8 SS

Lat Pull Down
150x14 RP

I was dead after this.....holy crap. My tri's are killing me today too. In a weird place tho....further down near my elbow must have hit the Rev Grip solid yesterday.

 

[Distilled Water]

Hey DW, good to see ya back over here. You should fill back out pretty quick. Sometimes a break is great, may not notice it right away, but usually ends up being a good thing.

Thanks for the support. I forget that too. I was sick and dropped down into the high 170's at one point.....3 weeks later after busting my ass I was back in the low 200's muscle memory and food are beautiful things!

 

[Distilled Water]

Some bad news. I can not continue to train DC style with this job in this heat......So going back to the old 5 day split. I'll still try and get cardio in each morning.

What do you guys think of carido post workout? Remember im sipping on that p-slin shake. Maybe im over complicating it?

 

[Distilled Water]

LEGS!!!!!!!

Hack Squats
6 plates
8/7/6

Stiff Deads
225
8/8/12

Hammer Single Leg Ext
35x12
45x10
45x8

Lying Leg Curl
100x12
110x10
120x8

Standing Calf Raise
????x10 DC STYLE!!!!

25min LI Cardio

Im so freakin sore already but legs still have that explosive strength, I just get poo'd way to fast.....never seems to leave me

Im going to train bi's 2maro n tri's saturday.

 

[Distilled Water]

Trained arms today because I decided Im going to work 2maro....OT!

BB Curl
55x12
65x10
75x8

CG Bench
185x8
185x8
185x7

Seated DB Incline Curl
30x12
35x10
45x6

Skull Crushers
75x25
95x10
115x6

Concentration Curls
20x8
20x6
20x6

Reverse Grip Single Arm PD
20x12
30x8
20x11

Reverse Grip EZ Curl
35x20
45x12
55x10

Cable Kick Backs
20x12
20x12
20x10

30min LI Cardio Post Workout

Diet was great until post workout. Mom brought home some pizza and Choc PB Ice cream......So I had 2 peices and some ice cream, then some reese's cereal........O'well I think it was enough junk to get me thru til next sunday

 

[Distilled Water]

If anyone is wondering what happened to me......My computer got infected by a virus!!!!

No sweat tho im good to go now. Diet and training have been spot on this entire time, which im super stoked about. I have since changed a few things since I found a few goodies about to expire. I am currently runing to following.....still a simple list

Leviathan (2caps 2x's/day)
X-Factor (4 caps/day)
Creatine Mono (15-20gr/day)
Bulk P-Slin (400-500mg post workout)
100gr WMS (post workout)
10gr Peptapro

I stopped the p-slin shakes because I was getting horrible stomach cramps during my workouts.

My diet/cardio/training have all shifted slightly toward cutting...its summer time

I am still doing 30min cardio in the morning 6 days a week (not on leg day) and then another 20min during lunch break at work (2 on 2 or 1 on 1 basketball).

Im training 6 days a week, well actally 7. I do agility stuff on sunday to try and improve springting speed. Split goes as follows

Mon: Back
Tue: Chest/Abs
Wed: Legs
Thur: Shoulders/Abs
Fri: Bicieps
Sat: Triceps
Sunday: Speed training/Abs

X-Factor is starting to kick my ass!!!! Im almost done with my first bottle and the 2 day DOMS is increaseing!!! Im glad tho because this should mean some huge changes in body composition here in the near future.

 

[Distilled Water]

Had a week chest workout.....my forarms were cramping up real bad today which affected my workout. This west coast heat is killing me!!!!

Incline DB
75x15
80x12
90x10

Flat DB
75x15
80x12
90x7 (cramps started)

Decline BB
145x20
165x12
175x8

Hammer Decline Press
3x180x8

High-to-low cable flys
40-20x12
50-30x10
60-40x8

Anyone hear of FST-7?

I have a buddy I play ball with who started it a few weeks ago and said its making a difference for him. He trained DC with me last fall/winter so I respect what he has to say....I think Im going to start throwing that stuff in my workouts.

 

[crader]

Where did you end up moving?

 

[Distilled Water]

Where did you end up moving?

I live in california for now, but next fall who knows??? Im kind of a drifter

 

[Distilled Water]

Legs
-Dont remember weights....wasnt a ton but it killed me

Heel Leg press
15
12
10
8

Leg Extention
12
10
8

Lying leg Curl
12
10
9

Signle leg Extention
20
15
12

Walking DB Lunges
35lbs~50yards

Good Mornings
15
12
10

Tip Toe Smith Squats
7setx10reps

I completley for got to do calfs....****!!!!!

I'll try and remember tomorrow. Im going to try and motivcate myself for some evening cardio but idk.

Basketball at lunch got the canned today, long story but we can play anymore so i'll probably start doing 20-30min Low-Inensity post workout

 

[Distilled Water]

Killed shoulders yesterday...my carb up really really helped out strength and pumps were insane!!!!

Hammer Iso Behind the head Press
90x20
110x15
140x12
180x10

DB Arnold Press
55x10
55x10
55x10

Front Cable Raises
25x15
30x12
40x10

Custom Rear/Mid delt exercise (best delt developer EVER!!!)
15x12
20x10
25x7

DB Shrugs
100x15
100x12
100x10

FST-7 Rear Delt Cable Raise
20x10x10

Man I was poop'd!!!

I got a double cardio session in yesterday finally.

No workout today. There was a chance for a bonus and OT so I was all over that. Plus I can just hit arms together tomorrow

 

[Distilled Water]

ARMS

Bi's and Tri's were super set this after noon, respectivley

BB Curl
65x12
75x10
85x9

Rope Pushdown
50x12
60x10
70x7

Seated DB Curl
30x12
35x10

Skull Crushers
75x15
95x12

Close Grip Bench
155x1,000,000
195x12
225x8

EZ Bar 21's
45x21
55x21
65x17 (6/6/5)

Reverse Grip Single Arm Press Down
25x12
30x8

Concentraion Curls
20x12
20x12

Forearm Stuff
6 sets or so

30min Low-Intensity Cardio

Im done with fasted cardio....Im going to stick with post workout cardio. The results aren't anything special and with my job just make it an earlier wake up.

I have some BCAA's n Glutamine on the way and will start doing 10gr of each post workout, before cardio.

I've also got some other goddies soming that I will share with everyone July 6th :lick:

 

[Distilled Water]

Newly inspired motivation from a friendly wager between Irish Cannon and I has sparked me to be more detailed in my log so here is a breakdown of exactly what I am taking until July6th then we get to make a new list....yippy

30min Before Breakfast:
2 Leviathan
1 Anabolic Pump
5gr Creatine Mono
1 NOW Kelp cap.

Meal 1:
8 egg whites
2 whole eggs
1/2 cup Ezekiel Cereal w/ soy milk and honey
-1 cap X-Factor

Meal 2 & 3:
8oz Chicken
broc
-1 X-Factor w/ either meal 2 or 3

Meal 4:
8oz Chicken
1/2 cup Brown Rice
-2 X-Factor

30min Pre-workout:
1/4tsp bulk Coleus Forskohlii 20%
5gr Creatine Mono

Immediately Post-workout:
10gr BCAA
10gr Glutamine
5gr Creatine

Post-Workout:
2 scoops ATW
1TBS Natty Peanut Butter

Meal 6 :
8oz New York Strip Steak
-with season salt
broc

Meal 7:
1cup Cottage Cheese

 

[Distilled Water]

Went to the gym to hit some cardio/abs/calf stuff.

Rope Crunches
3sets 15x12x10

Reverse Crunch on Incline Bench
3sets til failure

Calf Raise
-straight
3 sets 20x10x6
-Toes in
3 setsx12
-Toes out
3setsx12

Single Calf Raise
2 sets til failure

30min Low-Intensity Cardio

On weekends im just going to eat when Im hungry, Im not very hungry on weekends and dont want to force feed myself. If I see a few hours have gone by and im not hungry I'll have some liver tabs and a scoop of whey.

 

[Irish Cannon]

I'll be eye-balling your progress.

 

[Distilled Water]

Im taken today off. I felt slightly under the weather yesterday and felt like crap today, I didn't even go to work. I've had a temp crusing between 100-102 all day. I haven't eaten much but I did throw 50gr BCAA's in a gallon jug of water and have been sipping on the all day.

I'll see how I feel tomorrow and maybe hit an ol back/chest split.

 

[Distilled Water]

Well I was getting all my stuff together for tomorrow and I relize that I have almost no more WMS. So.....I will be cutting that out, o'well. I think I am going to give up on HI-GI carbs while cutting anyways. Possibly in general, just when bulking and training DC i'll stick to my P-Slin mass shake....I was GFH'n foz real wit dat shezzy,

Anyone have ideas on where or how to implament my Peptapro?
-1st thing in the morning and lower the amount of eggs I eat was my first thought

 

[Distilled Water]

Well after a visit to the DR today it seems I have a case of the flu.....awesome!!!! I'll be out for the next few days.

Just sippin on some BCAA's, eatin' chicken, and watching TV.

 

[Distilled Water]

Irish incase your wondering I'll be ready for ya in 9 weeks

 

[Irish Cannon]

Irish incase your wondering I'll be ready for ya in 9 weeks

lol. Alright man. I'll be waiting.

 

[Distilled Water]

lol. Alright man. I'll be waiting.

maybe this flu will help strip my fat ass of some BF%.....who thought I'd be able to drop some lbs while watching family guy and sienfeld....I think I am on to somthing here..new fad diet.

 

[Irish Cannon]

maybe this flu will help strip my fat ass of some BF%.....who thought I'd be able to drop some lbs while watching family guy and sienfeld....I think I am on to somthing here..new fad diet.

That sounds like a great television combo.

 

[Distilled Water]

Feel good but didn't go to work today. Found out if your out for 3 days it's excused medical and I get paid and only have to use one sick day and get paid for all three. :dunno:

Im not argueing but whatever.

Trained DC style. BC I gotta GFH to beat IC :bb2:

I had no spotter today so I went 15-20RP range

Flat BB Bench
185lbsx15x7x3
25RP total

Hammer Iso Behind Head Press
180lbsx12x6x3
21RP Total

Lat Pull Down
150lbsx11x7?x3
21RP Total

Hammer Low Row
180x12
200x10

I actually hung for the entire minute after back....looks like not lifting for 5days really helped out I was strong as hell today

15min LI Cardio

 

[Distilled Water]

LINK!!!!!!!!!

http://anabolicminds.com/forum/supplement-reviews-logs/129503-getting-rid-gyno.html