GymRat's Workout Log
- 05-09-2009, 04:39 PM
GymRat's Workout Log
Here's my statistics
Day 1 - Chest & Biceps
-Flat Barbell Press: "3 x 5"
-Incline Barbell Press: "2 x 10"
-Alternating Dumbell Curls: "3 x 10"
-Barbell Curls: "2 x 10"
-Chins: "1 x F"
Day 3- Back & Triceps
-Pullup: "5 x 5"
-Barbell Row: "3 x 8"
-Dips: "3 x 8"
-Close grip bench press: "2 x 10"
Day 5- Legs, Shoulders and Ab's
-Standing Barbell Press: "3 x 5"
-Squat: "3 x 5"
-Weighted Sit Ups: "3 x 10"
-Hanging Leg Raises: "1 x 15"
Meal 1- Eggs, Cereal
Meal 2- Grilled Chicken, Brown Rice, Applesauce
Meal 3- Whey Protein
Meal 4- Tuna, Veggies
Meal 5- Grilled Chicken, Brown Rice, Applesauce
Meal 6- MuscleMilk (slow releasing proteins, casein)
- 05-09-2009, 05:03 PM
hmm, training looks okay, in terms of diet though I would suggest you switch meals 3 and 5 around, that way you get your carbs earlier in the day, Good luck bro
- 05-09-2009, 05:08 PM
Yeah, good suggestion in terms of carbohydrates. I just like taking my whey protein shake post-workout.
I suppose that I can meals three and four around though!
05-09-2009, 05:10 PM
To add- my bench max is 275 (on a good day), squat max is unknown and deadlift max is 300.
I know that my lower and upper body are terribly unproportioned. But I train for upper body mass mainly :-P
I'm aware that deadlifts and squats both can produce loads of upper body mass through increasing testosterone. But I just love training upper body from some reason :-).
I hate the feeling of not being able to walk correctly after a workout!
05-09-2009, 05:12 PM
Today's workout session...
Week 1-Workout 1
Flat Bench Press:
205 lbs | 3 sets | 5 reps
Incline Bench Press:
135 lbs | 2 sets | 10 reps
Alternating Dumbell Curls:
40 lbs | 3 sets | 10 reps
75 lbs | 2 sets | 10 reps
BW | 1 set | 7 reps (f)
Comments:- This isn't really a max effort day today or anything, I normally lift a tad bit heavier. I just took two weeks off due to college finals (I'm a computer science; exercise science student). Next week I'll increase most lifts by 5 lbs.
05-09-2009, 05:33 PM
lol I know how you feel about not wanting to do squats Ive only got a smith machine for them so they end up messin up my back as well which doesnt help tbh, so is that whey shake your post workout shake? I thought what youd posted up was a everyday diet and you were using that as a standard meal, if it was your post workout shake then I was wrong and it should stay where it is. So what is your offday diet? the same thing minus the shake? If so do you have the macros for it? also what is your goal? still bulking or trying to 'recomp' or cut?
05-09-2009, 05:47 PM
I'm sadly still bulking, I know my bodyfat is pretty high, but I just need more mass before I cut. I plan on starting a significant cut next year around January.
I wouldn't use a smith machine personally, I would use a power rack as machines cancel the utilization of stabilizers.
I hate squats though, I actually like deadlifts but couldn't fit them in anywhere. I'm more about the upper body mass, I have gynecomastia so I have to give special attention to my chest and hit it at various areas, switching up grip, etc. The sad thing is is I have a pretty big chest, so therefore if I can get surgery in the next couple of years I'll have a well developed chest. My upper back can use some work, so I'm alternating grip on my pullup, I may even include two sets of latpulldowns afterwords.
I just tried to post a pic but it said I have to have 50 posts first.
05-09-2009, 06:19 PM
You look pretty good from your avi bro. I would work out your calories for that diet though, tbh it doesnt sound like enough food for a bulk...I would also try getting some fast carbs in your post workout shake, try to get deadlifts back in if you can as well, they are the best mass builder IMO. Good luck
05-09-2009, 07:53 PM
Deadlifts on a back day wouldn't a bad idea, I am just trying to balance the volume for each day, I'll go back and edit and see if I can think of something else to add in.
05-10-2009, 02:04 PM
05-10-2009, 02:25 PM
Keep it up GymRat! You should try getting some simple carbs right after your workout as well as the protein in order to boost your insulin levels. Something like a banana, apple, or even waxy maize if you have the extra money ($20-$35 a jug).
05-10-2009, 02:26 PM
One more thing- maybe add some fish to your diet to get the efa's. Salmon, tuna, mackerals, and sardines are good sources. Other than that it's looking pretty good.
05-10-2009, 02:30 PM
05-10-2009, 02:53 PM
05-10-2009, 02:55 PM
I'll probably take up late afternoon runs, if it were a cutting phase, I would do early morning runs on an empty stomach after some BCAAs and a 1 scoop whey protein shake.
05-10-2009, 03:01 PM
05-10-2009, 03:03 PM
05-10-2009, 03:06 PM
05-10-2009, 03:07 PM
05-10-2009, 03:07 PM
05-10-2009, 03:10 PM
I know, I realize that I'm only cheating myself by abandoning the two biggest mass building exercises (squats and deadlifts) but I keep insisting on not exhausting myself with them. I'm going to try to find a place to add both of them in. I noticed when I incorporated deadlifts that my bench press went up about 15 pounds (probably due to an increase in testosterone).
05-10-2009, 03:18 PM
05-10-2009, 03:23 PM
Diesel test hardcore, eh? I'll search it.
I hear a lot of guys that don't know much recommending stuff. Like someone telling me to try "dat dur cell tech". This is the same guy whom is 17 (he's a genetic freak, that makes him look big) but he doesn't know the difference in a compound and isolation movement, doesn't know what "volume" or "intensity" is, the principles in progressive resistance or progressive overload, etc. he's ran D-BOL twice and doesn't even take a cycle assist or PCT and it ONLY 17! He's annoying because he gives advice to younger guys and it's always horrible.
What was your experience with the diesel stuff?
05-10-2009, 03:30 PM
with DTH i put on 12lbs in 1 month. Of course kept it all, no sides, no suppression, just a little bit of backne here and there and a lot of aggression. If you work be careful at work with this stuff it gives you a short fuse! I liked 2 tabs a day, anything more and I would seriously get too aggressive and sometimes almost violent. 2 a day was crazy for libido and semen volume also. more than 2 a day seems to lessen libido and increase aggression.
Some people think the 12 lbs i put on were noob gains. My first 4 months of lifting i put on 40 lbs. (check the log in my signiture) I hit a plateau at around 150lbs, for a good week or two i didnt make any gains, than i took Diesel Test and smashed through my plateau, my first week i think i gained like 4-5 lbs! I gained a total of 12 lbs that month.
Everyone responds different so dont take my word for it that THAT WILL HAPPEN for you too. My friends responded well to it also, but they dont train as hard as me! They were basically just using it to get that alpha male feeling and start fights and arguements. I think they each gained a couple pounds over average that month. (mine probably was part noob gains, but regardless i broke a plateau!)
05-10-2009, 03:44 PM
A lot of guys were saying prime was a fraud.
I have reached a SERIOUS plateau.
05-10-2009, 03:57 PM
i would try dth then. 42$ gets you basically a 2 month supply. It is a natty test booster, and our test levels are running at optimum performance, but it covers so many basis and is the most complete test booster IMO. It frees up test from sex hormone binding globulin (shbg) which renders the test useless, it stops aromitization, it has tribulus, it convers LH into test (that is why there is a loss of libido at higher dosages), it provides serious aggression, it has crazy NO production, semen volume is off the charts! its like everythign you could possably want, they dont show the ingredients on NP anymore, but on the bottle the ingredients list is so freaking long!!!!!!!!!
05-10-2009, 03:59 PM
Okay heres what I would suggest you try for a workout:
Day 1: Chest and Biceps
Preacher curl DB preacher curls 1 set
standing Barbell curl 1 set or standing DB curls (pick your favourite )
DB bench press 1 set (elbows at 45 degrees out)
Incline DB bench 1 set
Flat DB flies 1 set
Squats 1 straight set, 1 widowmaker
Leg press 1 set.
Abs exercise of your choice
Day3: Back, Triceps, Forearms
Rack Deads 1 set
1 arm row 1 set
Wide grip pull downs 1 set
Skull crushers 1 set
Tricep pushdowns 1 set
Reverse cable curls 1 set
Day5: Shoulders, Abs
DB Shoulder press 1 set
Behind the neck press 1 set
Abs exercise of your choice
Im guessing you are a fan reasonably high volume workouts? so im guessing this will seem like not enough volume (it will to most people), just make sure the workout is god dam intense, By using only 1 set per exercise, you can ensure you give that exercise your absolute all, this makes it easy to judge how well you are doing and to ensure continual progression. This workout layout also allows you to train abs twice a week, which is always good unless you have particulaly bad recovery ability.
05-10-2009, 03:59 PM
you should post some before pics up! by the end of this log you'll hit your goals for sure, the guys on this websight... some of them are pure genious, i could not have put on 40lbs in 4 months while staying under 10% bf if it wasnt for them!!!!
05-10-2009, 04:01 PM
05-10-2009, 04:02 PM
I'll read some reviews, at age 19 I feel my testosterone levels should be pretty high already. Especially after I incorporate squats and deadlifts. I just need to break this 275 plateau!!!
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