Greek Elite Prepares For Glory - AnabolicMinds.com

Greek Elite Prepares For Glory

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    Greek Elite Prepares For Glory


    I'm new here on AM, but have been active on another forum for a couple years now. Have kind of been lurking getting some new tips here and there and finally decided to register and start a workout log on here.

    About me:
    Age: 24
    Weight: 177
    Goal: Lean Muscle/Bulk

    Diet:
    Gonna start at around 2300-2500 cals and work my way up. 275-300g protein, 150-200g carbs, rest from healthy fats

    Training: 4 Day Mass Split

    Day 1 - Arms:
    Triceps pushdowns 2 x 10
    Partial Dips weighted 2 x 10
    Dumbbell Triceps Ext 2 x 10
    Incline Dumbbell curls 2 x 10
    Hammer Curls 2 x 10
    Cable Curls 2 x 10
    Abs

    Day 2 - Quads, Hamstrings
    Leg Extension-pre-exhaust 3 x 50/40/30
    Leg Press 2 x 15
    Squats 2 x 10
    Lying Leg Curls 3 x 10
    Standing Leg Curls 2 x 10

    Day 3 - Off

    Day 4 - Chest & Shoulders:
    Barbell or DB Press 2 x 10
    Incline DB Flyes 2 x 10
    Decline BB Press 2 x 10
    Smith Military Press 2 x 10
    Dumbbell Shoulder Press 2 x 10
    Side Laterals 2 x 10

    Day 5 - Back, Traps, Rear Delts and Calves:
    Deadlift or T Bar Rows 2 x 10
    Dumbbell Rows 2 x 10
    Wide Grip Pull Downs 2 x 10
    Bent Laterals 2 x 10
    Barbell Shrugs 2 x 20
    Calf Extensions 4 x 25
    Calf Raises 4 x 25

    Day 6 & 7 - Off

    Current/Most Recent Lifting Stats:
    Bench: 7x185
    BB Row: 8x275
    BB Curls: 6x95
    BB Shrugs: 8x405
    Smith Shoulder Press: 10x145
    Deadlift: 2x365

    Haven't done heavy squats in a while but PR is: 8x315

    Supplements:
    Various things, White Flood, various proteins, multi-v, creatine mono/green mag, etc. Actually going to be running Testo Pro as a sponsored log on the other forum.

    Guess that's about it for now, just wanted to get this up and say hello!




  2. New Member
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    As with my logs, and most of the logs on here, try to put at least a little entertainment in here

    Booo cant post pics yet

    Or youtube videos

    Triceps pushdowns: 15x52.5 WU, 12x67.5 WU, 8x77.5 WU, 10x87.5, 10x92.5
    Hammer Strength Seated Dips: 12x180 WU, 8x230 WU, 10x270, 9x300
    Dumbbell Triceps Ext 10x55 WU, 8x70 WU, 10x85, 9x85
    Incline Dumbbell curls 2x10x25's WU, 2x10x35's
    Hammer Curls (single arm): 2x10x35
    Cable Curls: 10x47.5 WU, 10x57.5 WU, 9x67.5, 10x62.5

    Well day 1 is in the books, good start to this journal. Diet was pretty good, only bad thing was a sausage egg n cheese on a roll I got for meal 2 since I forgot food from home eh well busted my ass in the gym so its all good. Got a crapload of work to do tonite for class tomorrow, gotta give my stdents back their horrible test scores lol

    Bout to have meal #6 (whole grain paste w/ meat sauce n chicken, n a salad) and take TestoPRO at 9 (12 hours after 1st dose), then probably wrap up the day with a casein shake
  3. Team Anabolic
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    Kill it bro.

    •   
       

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    Day 4 of TestoPRO


    Quote Originally Posted by UNCnate View Post
    Kill it bro.
    you know i will!!!


    Pre-wo: 1 tsp creatine mono, 1 scoop White Flood
    INTRA: 1 PW, 1 INTRAIN in 2 liter H2O
    BB Bench: 12x135 WU, 8x155 WU, 8x155 WU, 9x185, 9x185 (+1 forced), 1x205 (+1 forced), 1x225 (+1 forced)
    Smith Neck/Guillotine Press: 12x135 WU, 9x165, 8x165, 6x165
    Decline BB Press: 2x10x135
    Smith Shoulder Press: 10x135 WU, 9x145, 8x145
    Incline DB Flyes: 8x35's WU -> 6x40's WU, 9x50's, 7x50's
    Side Laterals: 12x20's WU, 10x35's, 10x30's
    Decline Crunches: 50, 50
    SS w/ Oblique Side Bends: 2x25x45#
    EZ Bar Front Raises: 10x40 WU, 2x10x50
    PWO: 2 GGS w/ 2 American Whey
    PWO Meal: 2 Tilapia fillets, mashed sweet potatoes

    Notes:
    Had a near perfect day diet wise, was clean but not as I would prefer. Gotta cook up another pot of brown rice and bunch of chicken breasts to last a few days and keep my meals constant. Just been so hectic lately. Will lock it in tho
  5. New Member
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    Damn forgot to update this log.. bein goin awesome, currently on Day 12 of Testo PRO

    posting some of my previous workouts

    Day 8
    Pre- & Intra-WO: 1 WF w/ 1 tsp Mono; 1 PW & 1 PI
    Triceps pushdowns: 15x52.5 WU, 12x62.5 WU, 8x72.5 WU, 2x10x87.5
    Hammer Strength Seated Dips: 12x200 WU, 8x230 WU, 10x280, 6x300 > 8x180
    Dumbbell Triceps Ext 10x55 WU, 8x70 WU, 2x10x85
    Incline Dumbbell curls 2x12x25's WU, 2x10x35's
    Hammer Curls (single arm): 2x10x35
    Cable Curls: 10x47.5 WU, 10x52.5 WU, 10x57.5, 10x62.5, 6x67.5
    PWO: 1 serving torrent
    PWO meal: 6.5 oz chixken breast, mashed sweet potato
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    Day 9
    Leg Extension-pre-exhaust: 50/40/30x80
    Leg Press: 15x410 WU (4 per side +50 sled), 15x590 WU (6), 15x680 (7), 12x770 (8), 3x860 (9)
    Squats: 12x135 WU, 10x155, 10x185 (im always beat at this point, plus lower back issues flare up)
    Lying Leg Curls: 12x65WU, 10x80, 10x95, 10x95
    Standing Leg Curls: Didn't do, hammie cramping
    PWO: GGS w/ 2 American whey\

    Day 10: Off

    Day 11: 1.5 hrs of 2 on 2 bball, no lift too tired
  7. New Member
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    Day 12
    Pre-wo: 1 tsp creatine mono, 1 scoop White Flood
    INTRA: 1 PW, 1 INTRAIN in 2 liter H2O
    BB Bench: 12x135 WU, 8x155 WU, 8x155 WU, 7x185, 8x185
    Smith Neck/Guillotine Press: 12x135 WU, 10x155, 10x165
    Decline BB Press: 10x135 WU, 2x10x145
    Smith Shoulder Press: 10x135 WU, 10x145, 8x145
    Incline DB Flyes: 12x30's WU, 10x35's WU, 8x45's, 9x40's
    Side Laterals: 12x20's WU, 2x10x30's
    EZ Bar Front Raises: 10x40 WU, 2x10x50
    Decline Crunches: 50, 30, 20
    PWO: 1 serving torrent, +2 American Whey
    PWO Meal: 2 Tilapia fillets + brown rice
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    Whats your weight at now? You're doing an awful lot of reps esp. on chest day
  9. New Member
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    Quote Originally Posted by n8te View Post
    Whats your weight at now? You're doing an awful lot of reps esp. on chest day
    ..

    keep forgetting to update this i will do some tomorrow night hopefully

    when i started Testo PRO I was 190, currently at 196 ish (3 weeks later).. i am a bit of an endo so dunno how to gauge this, but strength and thickness have gone up, not a noticeable difference in bodyfat % despite higher cals n carbs, so gotta think a good portion is muscle

    I'm following a mass routine by Rage @ Animal, sometimes I add in a little extra but generally stick to what he suggested.. it really is a 2x10 workin set routine, with 2-4 warmup sets before hand.. perhaps i should dial down the reps in my warm up sets?
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    I prefer HIT it includes 2 maaaybe 3 sets warm up and 1-2 working sets with about 8 reps between the 2 working sets. Low volume high intensity.

    everyone is different I'll be switching to a sort of HIT/ DC routine shortly when I go back on cycle. If this is working for you i suggest using it until you plateau.
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    I hear ya, I do want to to DC but wanted to have a little better base before I got into that. I have sorta plateaued in some areas, but TP is keepin me going strong. I have a little over a month more of TP then will do a brief 3 week cut to tighen up cuz clothes are gettin tight lol then back to bulk probably with DC

    thanks for the tips!
  12. New Member
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    bout time I started updating this thing...

    For anyone interested on my experience with Testo PRO here it is: Overall, this product is amazing! I have a great 'alpha' feeling, feeling really strong, just hit a bunch of PR's this week, especially in my back workout. Best aspect of TP is its boost in libido. I cannot express how much of an effect I get from this, I think it should come with a warning like "May cause unsolicited boners in inappropriate environments" or "May make you want to fap 24/7." Still getting a bit of DOMS but I actually like it, shows I put in a good days work.

    As for my lifts, here's some updates:

    Day 15
    Triceps pushdowns: 20x52.5 WU, 12x62.5 WU, 8x72.5 WU, 2x10x82.5 (Striaght bar, not V bar this time)
    Hammer Strength Seated Dips: 12x200 WU, 10x230, 10x270
    Dumbbell Triceps Ext 10x55 WU, 8x70 WU, 10x85, 8x90
    Incline Dumbbell curls 2x10x25's WU, 2x10x35's
    Hammer Curls (simultaneous): 2x10x35
    Preacher Curls: 5x45 WU, 8x45 WU, 2x10 (hammer strength n load 1 45# plate on)
    PWO: 2 scoops Torrent, 2 american whey

    Day 16
    Leg Extension-pre-exhaust: 50/40/30x80#
    Leg Press: 15x320 WU, 15x590 WU (5), 15x680 (7), 5x860 (9) > 8x770 (7) > 8x860 (7), 12x320 (3)
    Standing Leg Curls: 12x50 WU, 10x60 WU, 10x80, 10x80
    Hack Squats: 12x90 WU (1x45 plate per side), 2x10x130 (45+25 per side)
    Lying Leg Curls: 10x80, 10x110
    PWO: 2 scoops Torrent, 1 tsp CM (creatine mono), 2 American whey
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    Day 18
    BB Bench: 12x135 WU, 8x145, WU 8x155 WU, 8x155 WU, 7x185, 8x185 > 4x165 > 4x135
    Smith Neck/Guillotine Press: 12x135 WU, 10x155, 8x165
    Decline BB Press: 10x135 WU, 10x145, 8x150
    Smith Shoulder Press: 10x135 WU, 10x145, 8x145
    Incline DB Flyes: 12x25's WU, 10x35's WU, 8x50's, 6x50's > 6x40's > 4x35's (focus on negs/stretch)
    Side Laterals: 12x20's WU, 2x10x30's
    EZ Bar Front Raises: 10x40 WU, 2x10x50
    Decline Crunches: 50, 30 +trunk twists on decline
    PWO: 2 scoop, +2.5 American Whey
    PWO Meal: TBD
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    Day 19

    Bent BB Rows: 15x135 WU, 12x155 WU, 10x185, 10x225
    Dumbbell Rows: 12x65 WU, 8x80 WU, 10x100, 10x115
    Wide Grip Pull Down: 12x135 WU, 10x150 WU, 8x180, 10x165
    Bent DB Laterals: 10x15's WU, 2x10x20's
    Hammer Strength Standing Shrugs: 20x180, 20x230, 20x270
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    Day 22

    Dumbbell Triceps Ext 15x55 WU, 8x70 WU, 10x80 WU, 10x90, 8x95
    Dips: 12xBW WU, 10xBW+20, 10xBW+30
    Triceps pushdowns: 10x55, 10x65 (Straight bar) *cable was a little weird so went and did:
    Lying EZ Bar Extensions: 10x65 WU, 10x75, 8x75

    Incline Dumbbell curls10x25's WU, 8x25's WU, 10x40's, 10x35's
    Hammer Curls (one arm): 2x10x35
    Machine Preacher Curls: 8x80 WU, 10x110, 10x110
    PWO: Golden Gains, 2 american whey
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    Day 25

    BB Bench: 12x135 WU, 5x155 WU, 5x175 WU, 10x185, 8x185
    Smith Neck/Guillotine Press: 2x6x135 WU, 10x155, 10x165
    Decline BB Press: 2x6x135 WU, 10x145, 8x155
    Incline DB Flyes: 8x30's WU, 6x35's WU, 8x45's, 10x50's
    Smith Shoulder Press: 2x4x135 WU, 8x145, 8x135
    Side Laterals: 10x20's WU, 2x10x30's
    EZ Bar Front Raises: 10x40 WU, 2x10x50
    Hanging Leg Raises to Supported Leg Raises: 5 > 15; 5 > 10
    Rope Crunches: 25x87.5, 10x97.5, 10x97.5
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    Day 26

    Deadlift: 10x135 WU, 8x225 WU, 10x275, 10x315 PR, 2x365, 2x1x405
    Dumbbell Rows: 10x65 WU, 8x85 WU, 10x105, 10x120 PR
    Wide Grip Pull Downs: 10x150 WU, 10x165, 10x165
    Bent Laterals: 10x15's WU, 2x10x25's PR
    HS Shrugs: 20x180 WU, 20x270, 20x300
    Seated Calf: 20x135, 2x15x160
    PWO: 2 torrent, 2 american whey

    Alright finally up to date, gotta try and keep it more consistent over here

    Have some ok strength increases, but sometimes feel like my work schedule hinders my eating and that will obviously affect my lifts.. Still diggin the results I'm seeing
  18. New Member
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    alright time to continue to update this

    Monday- Day 29
    Triceps pushdowns: 2x10x87.5
    HS Seated Dips: 10x270, 10x290
    Dumbbell Triceps Ext 15x55 WU, 8x70 WU, 2x10x85
    Incline Dumbbell curls10x25's WU, 8x25's WU, 10x40's, 10x35's
    Hammer Curls (same time): 2x10x35
    Machine Preacher Curls: 8x80 WU, 2x10x95
    PWO: Torrent, 2 american whey

    Day 32
    BB Bench: 12x135 WU, 8x135 WU, 4x155 WU, 4x175 WU, 6x185, 5x185, 3x3x185
    Smith Neck/Guillotine Press: 10x135 WU, 10x155, 10x165
    Decline BB Press: 2x10x135
    Incline DB Flyes: 8x35's WU, 6x35's WU,10x45's, 8x55's
    Smith Shoulder Press: 2x0x135
    Side Laterals (machine): 10x50 WU, 8x50 WU, 210x80
    EZ Bar Front Raises: 10x40 WU, 2x10x50
    Decline Crunches: 50, 30, 20
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    Day 33
    Deadlift: 10x135 WU, 8x225 WU, 10x275, 10x315, 2x365, 1x405, 1x425 PR
    Dumbbell Rows: 10x55 WU, 8x75 WU, 8x90 WU, 10x110, 10x120 (higher 1st working set)
    HS Shrugs: 20x180 WU, 20x270, 20x320
    Wide Grip Pull Downs: 10x150 WU, 8x165, 2x10x195
    Seated Calf: 20x135 WU, 2x15x180, 10x225 (5 plates)
    Bent Laterals: 10x15's WU, 2x10x25's
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    Day 36
    Triceps pushdowns: 9x87.5, 10x82.5
    HS Seated Dips: 10x270, 8x300
    Dumbbell Triceps Ext 15x55 WU, 8x70 WU, 10x85, 8x90
    Incline Dumbbell curls10x25's WU, 8x30's WU, 8x40's, 10x35's
    Hammer Curls (same time): 2x10x35's
    Machine Preacher Curls: 8x80 WU, 10x110
    Hanging leg raises/Supported leg raises: 6/10, 5x10, 4x8
    Decline Crunches: 20
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    Day 37
    Squat: 12x135, 10x185, 10x225, 4/4/2x275
    Seated Machine Leg Press: 12x275, 10x310, 15x340, 15x400 (most weight possible haha)
    SLDL: 2x10x135
    Lying Leg Curls: 12x65, 10x80, 10x110
    Leg Exetensions: 12x100, 10x120, 10x140
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    Day 39
    BB Bench: 12x135 WU, 8x135 WU, 4x155 WU, 10x175, 8x185
    Smith Neck/Guillotine Press: 10x135 WU, 2x10x165 PR (+1 set at this weight)
    Decline BB Press: 2x10x135
    Incline DB Flyes: 8x35's WU, 6x35's WU,10x45's, 10x55's PR
    Smith Shoulder Press: 2x10x135
    DB Side Laterals: 12x25's WU, 10x35's, 10x30's
    EZ Bar Front Raises: 10x40 WU, 10x50, 10x60 PR
    Decline Crunches: 50, 30, 20
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    Day 40
    Deadlift: 15x135 WU, 10x225 WU, 10x285, 10x325 PR
    Dumbbell Rows: 10x65 WU, 8x85 WU, 6x95 WU, 10x110, 10x120
    HS Shrugs: 20x180 WU, 20x270, 20x320
    Wide Grip Pull Downs: 10x150 WU, 8x165 WU, 2x10x195
    Seated Calf: 20x135 WU, 2x15x180, 15x225 (5 plates) > 10x180
    Bent Laterals: 10x15's WU, 2x10x25's
    PWO: 2 GGS, 2 american whey

    And finally up to date with workouts
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    nice log bro, current weight?
    Your fastest weight is your best weight
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    thanks, its just getting started, gotta get the 50 posts so can put in soem pics n vids so its not so dry, getting there tho

    I'm currently at 195, I was a little higher a few weeks ago but tapered down cals just a bit, but TestoPro I think is helpin keep my body fat in check since I'm slightly above recomp cals. I'm still workin on finding my balance but gains are coming, I have good strength increases and I measure some increase in arm size as well without adding on fat.

    After I finish with Testo Pro going to do a brief cut from Thanksgiving to X-mas so will be a little more lean for a vacation goin on. Probably just going to run EC and REDuction PM at that point.
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    [center]Did Double T Sports' Bulging Bicep Routing before moving on to triceps

    Warm-up sets: 2x12x65 lbs Machine Preacher Curls followed by light stretching.
    Tri-set #1
    BB/Ez bare curls - 8 Peak Contraction & 8 Full ROM w/ 50 lb EZ Bar
    ---triset----
    DB curls - 8 peak contraction & 8 Full ROM w/ 25lb dumbbells
    ---triset----
    Machine preacher curls - 8 peak contraction & 8 full ROM w/ 65 lbs

    -short rest-

    Tri-set #2
    BB/Ez bare curls - 8 Peak Contraction & 8 Full ROM w/ 50 lb EZ Bar
    ---triset----
    DB curls - 8 peak contraction & 8 Full ROM with 25 lb dumbbells
    ---triset----
    Machine preacher curls - 8 peak contraction & 8 full ROM w/ 55 lbs

    -short rest-

    Tri-set #3
    BB/Ez bare curls - 8 Peak Contraction & 8 Full ROM w/ 50 lb EZ Bar
    ---triset----
    DB curls - 8 peak contraction & 8 Full ROM w/ 20 lb dumbbells
    ---triset----
    Machine preacher curls - 8 peak contraction & Full ROM till FAILURE w/ 50 lbs (failue @ 9 reps)

    Tricep Pressdown: (W bar) 15x57.5 WU, 12x67.5 WU, 8x72.5 WU, 10x87.5, 9x87.5
    Weighted Dips: 12xBW WU, 10x+30, 8x+40 & 4xBW (DB fell)
    Overhead Extension: 12x65 WU, 8x75 WU, 10x85, 8x85

    That bicep routine is insane by the way, had such a huge pump going and I still feel it in my arms 2 days later.
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    Day 48

    This was Saturdays workout that I never got to post up.. was feelin real tired n sluggish all day but at least I went

    Bench: 12x135 WU, 8x135 WU, 8x155 WU, 3x6x165
    Bent BB Row: 15x135 WU, 12x155 WU, 10x185, 10x185
    Lat Pulldown: 12x150 WU, 10x165, 10x180
    Incline Flye: 12x30's WU, 10x40's, 10x50's
    Rope Crunches: ?

    Think that's it, cant remember

    Woo hoo can post pics/vids



    yay college girls

    [now this log will get entertaining
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    Day 49

    One of my students (college.. dont worry, no pedo) today was wearin this nice lil plaid skirt, inspiring this:



    [youtube]hglVqACd1C8[/youtube]

    My usual pressdown cable was being used and the one from tonite just has the bars numbered (1, 2, 3 etc)
    Triceps pushdowns: 15x8, 8x9, 2x10x11
    Dips: 12xBW, 2x10xBW+30
    Dumbbell Triceps Ext 15x55 WU, 8x70 WU, 6x80 WU, 2x10x85
    Incline Dumbbell curls10x25's WU, 6x30's WU, 10x40s, 8x40's
    Hammer Curls (single arm): 2x10x35's
    Machine Preacher Curls: 8x80 WU, 8x85, 10x110, 8x115
    Supported leg raises:20
    Rope Crunches @77.5#: 40, 30, 20
    PWO: 2 scoop Torrent, 2 American whey

    Bonus:


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    Day 50

    omfg soo many hotties in the gym tonite luckily i didnt have my contacts in so i wasnt toooo distracted




    [youtube]fxDwU_SpiMI[/youtube]

    Leg Extension-pre-exhaust: 50/40/30x80#
    Leg Press: 15x410 WU, 12x590 WU (5), 15x770 (8 plates), 12x77
    BB Squat: 10x135 (my knee was crackin fiunny so didnt push it)
    Lying Leg Curls: 15x80 WU, 12x95, 10x110, 8x110
    Standing Leg Curls: 12x50 WU, 8x60 WU, 10x80, 10x90
    PWO: 2 scoops Torrent, 1 tsp CM (creatine mono), 2 American whey

    Still chugging along, was a great motivating day knowing I still have a good intensity workout, was definitely in a great mindset today

    And now up to date
  30. New Member
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    Well time to get this thing up to date sort of, I finished my bulking part and moving into a cutting program to prep for vacation to Punta Cana right after new years, but heres the update to where I improved since starting the previous routine:

    I started at around 178lbs back, finished now at 196 lbs, slight increase in bf% but it happens, but definitely loving the size and strength increases!

    Bench went from 10x165 to 10x185 (& 9x195 last week)
    Deadlift from 10x275 (& 1x405) to 10x335 (& 1x425- video below)
    Leg Press: 15x6 plates tp 15x8 plates (per side)
    Recline DB Curl: from 10x30's to 10x40's

    Arms went up like at least 1/2" i think

    Deadlift: [ame="http://www.youtube.com/watch?v=UONxO7fOvAI"]YouTube- DL 425[/ame]


    Now I'm starting my cut at 196 lbs using just EC, doing fasted LISS in the morning for 30-45 and using a cutting program.. after vacation is back to bulking tho and probably going to start with DC



    Member Since: 07.08
    Location: Toms River, NJ
    Posts: 156

    Cutting routine I'm using:

    Week A: Day 1- 30-45 AM Cardio & Chest & Biceps:
    Neck press (barbell) 3 x failure
    Incline Dumbbell 2 x 12
    Flat dumbbell flyes 2 x 12
    Seated alternating curls 3 x 15
    Standing Hammer curls 2 x 20
    Machine preacher curls 1 x failure

    Week A: Day 2: No cardio & Quads & Hamstrings:
    Leg press 3 x 50 (yes, that's 50!)
    Squats 2 x 20
    Leg ext. 3 x 20
    Lying leg curl 3 x 12
    Standing single leg curls 2 x 12-15

    Day 3: 30-45 AM Cardio

    Week A: Day 4: 30-45 AM Cardio & Back, Traps & Rear Delts:
    Bent over rows 3 x 15
    Close grip pull-ups 3 x failure
    Straight arm pull-downs 2 x 15
    Standing dumbbell shrugs 3 x 50 (Heavy as you can. Yes, that's another 50!)
    Reverse flyes 3 x 15

    Week A: Day 5: 30-45 AM Cardio & Delts & Triceps:
    Seated dumbbell press 3 x 15
    Standing dumbbell front laterals 2x 15
    Dumbbell Seated side laterals 3x 15
    Close grip bench 3 x 8 (heavy)
    Dumbbell kick backs 2 x 15
    Cable press downs 1 x failure (burnout)

    Day 6 & 7: 30-45 AM Cardio




    Week B: Day 1 - 30-45 AM Cardio & Chest & Biceps:
    Incline barbell press 3 x 12
    Flat dumbbell press 3 x 12
    Body weight dips 2 x failure
    Cambered bar reverse curls 3 x 15
    Double arm dumbbell curls 2 x 15
    Double arm cable curls 2 x failure

    Week B: Day 2: No Cardio & Quads:
    Front squats 3 x 15
    Single leg, leg press 3 x 20 (short range of motion)
    Leg ext. 2 x 15

    Day 3: 30-45 AM Cardio

    Week B: Day 4: 30-45 AM Cardio & Back, Traps & Rear Delts:
    Alternating dumbbell rows 3 x 15 (heavy as you can)
    V-bar pull downs 3 x failure
    Dumbbell pull-overs 2 x 15
    Standing barbell shrugs 3 work sets (heavier each set) No less than 20 reps
    Dumbbell reverse flyes 3 x 15

    Week B: Day 5: 30-45 AM Cardio & Delts & Triceps:
    Standing barbell presses 3 x 12 (heavy)
    Machine presses 2 x failure
    Side laterals 3 x 15
    Triceps press downs 3 x 12
    Skull Crushers 2 x 12
    Body wt dips (partials) 2 x failure

    Day 6 & 7: 30-45 AM Cardio
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    Cutting Day 1

    Popped EC then did 30 min Fasted LISS on the elliptical this morning, 3.? 'miles', 300 calories

    Week A: Day 1-Chest & Biceps:
    Neck press (Smith): 15x135 WU, 8x135 WU, 15x165, Fail on 10thx165, 9x155
    Incline Dumbbell: 12x50 WU, 8x50 WU, 12x60, 10x60
    Flat dumbbell flyes: 12x35, 12x40
    Seated alternating curls: 2x15x35's, 15x30's
    Standing Hammer curls: 2x20x25's
    Machine preacher curls: 15x65

    Needless to say I'm fukin beat, this new routine is going to kick my ass, but i'm lovin it.

    Diet was good IMO, can't follow Rages recommendations wholly because of lack of food/cooking/subject to whats around/on the road, but keepin it low carb:
    -1 scoop intra drink + 12g BCAA+Glut while doing AM cardio
    -1/2 cup egg beaters + 3 whole eggs + 1/3 cup shredded cheese + 1 scoop american Whey
    -Low Carb whole grain wrap w/ deli turkey breast, 1/3 cup shredded cheese, little mayo, turkey (leftover thanksgiving), mixed green salad w/ EVOO & vinegar, little feta cheese, and some walnuts (55+g protein)
    -1/2 scoop casein, 2 scoops American Whey, 1/2 granola bar (~55g protein)
    -PWO: 1 scoop torrent, 2.25 scoops American whey (~ 50g protein)
    -PWO meal: chicken breast and veggies

    Overall looking something like this:
    2,309 cals, 105.0g Fat, 73.1g Carbs, 282.5g Protein

    Have to try and get fats down a little, and going to cut out the PWO torrent, although with keto diets PWO carbs arent exactly counted i think.. its under consideration tho
  32. New Member
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    Punta Cana is a awesome and beautiful place.

    Your fats seem to be in the average area because your carbs are low.
    How much lower were you thinking? If you decreased it I would increase the protein then to balance
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    Week A: Day 2: No cardio & Quads & Hamstrings: (Tuesday 12/1)
    Leg press: 50x320 (3 plates per side = 270 + 50 for the sled i think so 320?), 50x410 (had to take a cpl breathers in this set), 50x320
    Squats: 2x16x135 (knee was bothering me)
    Leg ext.: 2x20x80, 20x60
    Basketball
    Lying leg curl: 15x80 WU, 2x12x95, 12x80
    Standing single leg curls: didnt do
    PWO: 1 scoop torrent, 2 america whey

    Quote Originally Posted by Santa89 View Post
    Punta Cana is a awesome and beautiful place.

    Your fats seem to be in the average area because your carbs are low.
    How much lower were you thinking? If you decreased it I would increase the protein then to balance
    yea I dont want to drop carbs/cals too much too quick as i adjust to this routine, but usually i cut at like 1800 so i know i'll end up around there.. damn genetics n slower thyroid (but still in 'normal' range). going to cut out the torrent PWO unless I really am crashing so that'll leave more room


    I should also update on supps. I'm off test booster n pre-wo, only stim is caffeine with the EC, and just sticking to proteins, Purple Wraath and BCAA+G for during cardio and weights.. oh and REDuction PM

    Bout to go do cardio
  34. New Member
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    Cardio Sucks, 30 min each of the last 2 days, bout to go do some more

    finally get back to the weights later today tho
  35. New Member
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    Aight been a while since I updated this cuz workouts became infrequent plus had my vacation...

    Now its time to get real serious so I am going on DoggCrapp 4 day training routine.. Did a couple last week to adjust to it, and now on Week 2


    Day 1 (Mon):
    Chest- Incline Smith
    Shoulders- Smith Press
    Triceps- Standing DB Ext
    Back Width- Pulldowns
    Back Thickness- Bent BB Rows

    Day 2 (Tues):
    Biceps- BB Curls
    Forearms- Alt Hammer Curls
    Calves- Standing Calf Press
    Hams- Seated Leg Curls
    Quads- Squats

    Day 3 (Thurs):
    Chest- Flat DB
    Shoulders- Machine Laterals
    Triceps- Skullcrushers
    Back Width- Pulldowns
    Back Thickness- Deadlift

    Day 4 (Fri):
    Biceps- Alt DB Curls
    Forearms- BB Forearm Curl Off Bench
    Calves- Leg Press Calf Exts
    Hams- High Foot Placed Leg Press
    Quads- Leg Extensions

    I'm also running Cellucor's Mass kit so we'll see how that affects the workouts
  36. New Member
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    First real week of DC:






    Chest- Incline Smith: 15x135 WU, 12x135 WU, 10x155 WU, 6x155 WU, , 12/4/3x175 PR w/ negs and 10 sec hold at bottom on last set (followed by stretching)

    Triceps- Cable Pressdown: 2x12x52.5 WU, 10x62.5 WU, 12/5/3x72.5 w/ negs & static hold on last set

    Back Thickness- Bent BB Rows: 15x135 WU, 12x135 WU, 8x135 WU, 12/6/3x185 (stretch)

    Shoulders- Smith Press: 12x115 WU, 10x115 WU, 8x115 WU, 12/5/3x135 w/ neg & hold on last set (stretch)

    Back Width- Pulldowns: 12x135 WU, 10x135 WU, 12/6/3x165 (stretch)

    PWO: 4 R3 > 3 scoops torrent > 2 scoop American whey

    Really hopin R3 is very effective cuz this workout was brutal

  37. New Member
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    Wooo hoo no DOMS from yesterdays workout, R3 really is a great recovery product (hopin its not just adjusting to routine, will see tomorrow after this insane workout)





    Day 2:
    Quads- Squats: WU's- 18x135 > 12x135 > 10x165 >8x165> 6x185; 10/5/3x225
    Biceps- BB Curls- 10/5/3x75 w/ negs & hold on final rep
    Calves- Standing Calf Press: 20x200 WU, 15x220, 12x240, 10x260
    Hams- Seated Leg Curls: WU's- 15x115, 12x115, 6x115, 12/6/3x145
    Forearms- Alt Hammer Curls: 10/5/3x40's w/ negs
    PWO: 4 R3, 2 scoop torrent, 2 american whey

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    Alright I'm a week in with cellucor products and just had a kick ass Day 1 workout today:





    Chest- Incline Smith: 15x135 WU, 12x135 WU, 10x155 WU, 6x170 WU, , 12/6/2x185 PR w/ negs and 10 sec hold at bottom on last set (stretch)

    Triceps- Cable Pressdown: 2x12x52.5 WU, 10x62.5 WU, 12/5/3x77.5 w/ negs & hold on last rep (stretch)

    Back Thickness- Bent BB Rows: 15x135 WU, 12x135 WU, 8x155 WU (did these friday too)

    Shoulders- Smith Press: 12x115 WU, 10x115 WU, 8x115 WU, 12/5/3x140 w/ neg & hold on last set (stretch)

    Back Width- Didn't do

    PWO: 4 R3 > 2 scoops torrent > 2 scoop American whey

    vs last week:
    +10 lbs and reps incline smith
    +5 lbs triceps pressdown

    Feeling really good too, great mentality and boost in the gym from M5, recovery is phenomenal, and friends noticed a little boost in size as well

    I should also note when I started Cellucor I weighed in at 192, and as of yesterday morning weighed in a 195

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    time to catch up

    1/27/10

    M5 is killer, gave me a huuuuuuge boost today when i needed it when my schedule got screwed up. Was supposed to be done w/ my internship at 3-330, but because the girl i work with lost the key to the van driving the students, so after looking for a while i had to go back to the school, get the spare then go all the way back, total of 2 extra hours and definitely didnt have food for this too. So took M5 on my way back home/to the gym and killed this workout





    Day 2:
    Biceps- BB Curls- 10/5/3x75 w/ negs & hold on final rep (bit easier today, will up it next week)
    Quads- Squats: WU's- 15x135 > 12x155 > 10x175 >8x195> 4x205; 12/6/3x235
    Hams- Seated Leg Curls: WU's- 15x115, 12x130, 6x145, 12/6/3x160
    Calves- Standing Calf Press: 15x200 WU, 10x220 WU, 12/6/3x240
    Forearms- Alt Hammer Curls: 10/5/3x40's w/ negs
    PWO: 4 R3, 2 scoop torrent, 2 american whey

    Time to crush some food

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    1/29

    Decent day, didnt really get to get much food in before the workout because of teaching, all i had was a banana at 730, then 2 scoops Real Gains 1 scoop American whey at 1030, workout at 1





    Day 3:
    Chest- Flat DB: 16x55 WU, 12x55 WU, 8x60 WU, 6x65 WU, 12/5/3x70 w/ negs, hold on last, & stretch
    Shoulders- Machine Laterals: 15/12x65 WU's, 8/6x80 WUs', 10/5/3x95 w/ negs, hold & stretch
    Back Thickness- Rack Deadlift: 18x135 WU, 12x185 WU, 10x225 WU, 12/3/3x275
    Triceps- Skullcrushers: 12/8x50- WU's, 6x60 WU, 12/5/2x70 w/ negs, hold n stretch
    Back Width- Pulldowns:12/8x135 WU's, 12/6/3x150 w. negs, hold & stretch
    PWO: 4 R3, 2 scoop torrent, 2 american whey

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