Santa's Journey

[Santa89]

Well I had a log for some supplements awhile back when I first signed up.
http://anabolicminds.com/forum/supplement-reviews-logs/128803-journey-begins-recoverpro.html

Mid-July 2009

Before June 2009

Anyways..I've been slacking. So I made my workout plan through excel and will be printing it tomorrow along with starting my keto-diet and work out. HIIT once or twice a week only because on the very-low carb intake.

 

[Santa89]

Saved for logs and future pictures

I will update this shortly.

----------------------------------------

My sheets made in Microsoft Excel. Keeping it more organized than before.

* I'm aware there are 9 Meals..I'm also sharing this guideline with a few two other friends.
I will stick with the 5-6 meals a day.


Goal: Weight-loss(fat) of 10-15LBS along with a CUT
----
Goal: After-goal: Bulk up with a increase of 5-10LBS Muscle gain
----
Goal: Calorie intake est - 1900-2200 Calories/day
---
Carbohydrate: 50-60g | 9g per meal
---
Protein: 245g-250g | 40.8g per meal
---
Fat: 109g | 18.2g per meal

----

Supplements:
» Omega-3 Fish oil capsules
» Ultra Vitamins
» Recover-Pro (2/3 jug left)

---›› I was going to use a weight-loss supplement, as well as pre-workout and during workout supplements but decided not to spend the money and put my cash towards the food.

--›› No protein whey or shakes will be used. My source will be straight from foods.

 

[rottie76]

Wow!! Looks like you've made a tremendous progress. If you don't mind me asking - what kind of diet did you follow? any good supplements?

 

[Santa89]

** FUTURE PICS POST **

 

[Santa89]

Wow!! Looks like you've made a tremendous progress. If you don't mind me asking - what kind of diet did you follow? any good supplements?

Thanks bro! My total log in my notebook consisted of about 35-40 days. With a loss of 12-13LBS. Started at 105LB in June, and within that time frame lost it.

I'm aware of how it works with dieting and working out now than I did before.

If you look in the link in the first post "The Journey Begins [RecoverPro & Mania] it will list my food log for mostly each day.

At first (first week) I was still getting the hands of dieting properly and playing/reading calories.

The diet I would say consisted more of a 180-200g protein, 75-120g carbs, and fats were unknown. I tried to consists my calorie intake of about 1500-1800 calories a day! This was a extreme weight-loss.

* For some it may not be a good idea to just jump the band wagon and cut your calorie intake down. For me it worked fine along with supplements.

-- Link : http://anabolicminds.com/forum/supplement-reviews-logs/128803-journey-begins-recoverpro.html --

 

[Santa89]

* Some adjustments will be made to the meal plan layout. Some things will be removed. *

Tuesday - Chest and Back

Exercise
A1. Bench Press - 5 Sets - 5 Reps Weight: 205LB
A2. Flat dumbbell flies - 5 Sets - 5 Reps Weight: 40LB

B1. Incline bench press - 5 Sets - 5 Reps Weight: 185LB
B2. Incline dumbbell flies - 5 Sets - 5 Reps Weight: 40LB

C1. Lat pulldown - 5 Sets - 5 Reps Weight: 125LB
C2. 1 Arm rowing - 5 Sets - 5 Reps Weight: 65LB

D1. Bent-over barbell rowing - 5 Sets - 5 Reps Weight: 95LB
D2. Seated cable rowing - 5 Sets - 5 Reps Weight: 120LB

So far as intake goes -
Carbs: 60g *daily goal reached
Calories: Update later
Total Fat: Update later
Protein: Update later

 

[Santa89]

Wednesday - Day off

Thursday - Biceps and Triceps

Exercise
A1. Barbell curl - 5 Sets - 5 Reps Weight: 75LB
A2. Dumbbell curl - 5 Sets - 5 Reps Weight: 30LB EACH*

B1. Preacher curl - 5 Sets - 5 Reps Weight: 65LB
B2. Hammer curl - 5 Sets - 5 Reps Weight: 25LB EACH*

C1. Weighted dips - 5 Sets - 5 Reps Weight: 55LB
C2. Decline triceps extension - 5 Sets - 5 Reps Weight: 110LB

D1. Lying triceps extension - 5 Sets - 5 Reps Weight: 100LB
D2. Cable pressdown - 5 Sets - 5 Reps Weight: 90LB

E1. Skull crushers - 5 Sets - 5 Reps Weight: 65LB
E2. Twenty-Ones - Skipped


Friday - Off

 

[Santa89]

So I slacked off the end of the month. I haven't worked out. Consistently busy with work.

The new year is around the corner and so I my decisions on purchasing some supplements.

Supplements:
- Primaforce Yohimbine (90 Caps)

- Primordial Performance Fat Loss Stack *
_____________DermaTherm Target, CLA softgels, Green Tea capsules*
- Primordial Performance Ultimate Pre-workout *
_____________Pre-Max, Creatine Mono, Beta-Alanine, IBCAA*

- Recover Pro (During workout)
- Fish Oil (3x daily)
- Multi-vitamins (2 before bed)
- Optimum Nutrition 100% Whey Gold Standard

I'd be spending under $200, but most supplements will last me longer. Some will be short. Replenishments will be noted in this log.

 

[Santa89]

New supplements are in.

Thinking if I should start the 1st or the 1st Monday on the month which is the 4th. Hmm decisions..

 

[Santa89]

Monday - Leg and Abs Weight: 202LB

Exercise
A1. Squat - 5 Sets - 5 Reps Weight: 205LB
A2. Lunges - 5 Sets - 5 Reps Weight: 35LB

B1. Leg extension - 5 Sets - 5 Reps Weight: 90LB
B2. Leg Curl *Prone - 5 Sets - 5 Reps Weight: 90LB

C1. Sumo deadlift - 5 Sets - 5 Reps Weight: 165LB
C2. Romanian deadlift - 5 Sets - 5 Reps Weight: 165LB

D1. Garhammer Raise - 5 Sets - 12 Reps
D2. Knee-ins - 5 Sets - 12 Reps
D3. Cable Crunch - 5 Sets - 12 Reps Weight: 110LB
D4. Serratus Crunch - 5 Sets - 12 Reps Weight: 20LB
D5. Twisting Crunch on Swiss - 5 Sets - 12 Reps EACH

Summary of the day:
First day back at the gym after 2 weeks. I didn't eat much which wasn't the best. When I burped it tasted like the Pre-max or something funny. I managed to eat more towards the end of the night (9:30PMish). I have to grab my foods earlier before I go to work. I had a busy day.

Pre-max review of the day:
Energy: Great flow through out my whole body.
Alertness: Focused the whole time during the workout.
Strength: Definitely pushed myself today and felt great.
Taste: It's a tolerable taste I will probably get used to it.


Tuesday - Chest and Back Weight: 201.5LB

Exercise
A1. Bench Press - 5 Sets - 5 Reps Weight: 205LB
A2. Flat dumbbell flies - 5 Sets - 5 Reps Weight: 40LB

B1. Incline bench press - 5 Sets - 5 Reps Weight: 2 Times 205LB 3 Times 185LB
B2. Incline dumbbell flies - 5 Sets - 5 Reps Weight: 40LB

C1. Lat pulldown - 5 Sets - 5 Reps Weight: 125LB
C2. 1 Arm rowing - 5 Sets - 5 Reps Weight: 70LB

D1. Bent-over barbell rowing - 5 Sets - 5 Reps Weight: 110LB
D2. Seated cable rowing - 5 Sets - 5 Reps Weight: 150LB

Summary of the day:
I didn't have work today. I woke up early though than usual. 6:45AM made breakfast for once and a good time and kept my food intake at a reasonable amount. Went to the gym a bit late though. 2:30PM but I stayed there until about 5:15PM! I didn't want to leave, what a good feeling. Going to continue my eating through out the day and also use Dermatherm Target after my shower.

Pre-max review of the day:
Energy: Great flow through out my whole body. Today was also cardio. I pushed myself with it and drank almost a full gallon of water!
Alertness: Focused the whole time during the workout. Especially when it came to the cardio. I'm not to big on doing a lot, but today I did quite a few things that's for sure!
Strength: Definitely pushed myself today and felt great. I lifted until failure. Hence the 205LB incline bench press 2 times and then I dropped the weight down.
Taste: Still getting used to it. Tasted a bit better today.

 

[Santa89]

Wednesday - Day Off


Thursday - Triceps, Biceps, and ABs Weight: 203LB

Exercise
A1. Barbell Curl - 5 Sets - 5 Reps Weight: 80LB
A2. Dumbbell Curl - 5 Sets - 5 Reps Weight: 30LB

B1. Preacher Curl - 5 Sets - 5 Reps Weight: 70LB
B2. Hammer Curl - 5 Sets - 5 Reps Weight: 25LB

C1. Weighted Dips - 5 Sets - 5 Reps Weight: Body weight +55LB
C2. Decline Tricep Extension - 5 Sets - 5 Reps Weight: 60LB

D1. Lying Tricep Extension - 5 Sets - 5 Reps Weight: 60LB
D2. Cable Pressdown - 5 Sets - 5 Reps Weight: 90LB


E1. Garhammer Raise - 3 Sets - 12 Reps
E2. Knee-ins - 3 Sets - 12 Reps
E3. Cable Crunch - 3 Sets - 12 Reps Weight: 110LB
E4. Serratus Crunch - 3 Sets - 12 Reps Weight: 45LB
E5. Leg Raises (with hip thrust) - 5 Sets - 12 Reps

Summary of the day:
I've been waking up early then usual. Trying to get in my breakfast and get ready for my day. So far it's been great. I took some Pre-Max before the gym and the 30-45min wait made me feel a bit twitchy and nauseous. It went away once I got to the gym, I felt the energy in me and it was awesome. Finished cooking the rest of my meals for the rest of the night before I go to work. Also brought in some Recover Pro with me to the gym during the work out.

Pre-max review of the day:
Energy: Great flow through out my whole body.
Alertness: Focused the whole time during the workout.
Strength: Tried to maintain the weights after each set and managed to do it!
Taste: Still tastes the same and I'm trying to get used to it.

 

[Santa89]

Friday - Day Off


Anterior - Posterior & Medial Deltoid (w/minor Abs) Weight: 202LB

Exercise
A1. Military Press - 5 Sets - 5 Reps Weight: 105LB
A2. Incline Lateral Raise - 5 Sets - 5 Reps Weight: 20LB

B1. Alternate dumbbell shoulder press - 5 Sets - 5 Reps Each Weight: 30LB
B2. Cable Front Raise - 5 Sets - 5 Reps Weight: 35LB

C1. Seated Cable Row to Neck - 5 Sets - 5 Reps Weight: 75LB
C2. Incline Rear Delt Raise - 5 Sets - 5 Reps Weight: 20LB
C3. Reverse Cable Side Bend - 5 Sets - 12 Reps Each Weight: 65LB

D1. Shrugs - 5 Sets - 5 Reps Weight: 60LB
D2. Cable Pressdown - 5 Sets - 5 Reps Weight: 90LB
D3. Russian Twist on Floor - 3 Sets - 12 Reps Each Weight: 25LB
D4. Three Position Bridge - 2 Sets - 45 Sec Each Weight: Body Weight



Summary of the day:
Woke up a bit late. Rushed myself to get my pre-workout mix in before the gym. Skipped breakfast and then worked out and rushed home to get ready to cook and leave for work. Worked both jobs today. Just busy and couldn't get the food sources I wanted really, but I managed to eat 2-4 hrs between.

Pre-max review of the day:
Energy: Great flow through out my whole body.
Alertness: Focused the whole time during the workout. Watched myself and liked what I saw.
Strength: No problem, everything was smooth.
Taste: Didn't taste much today. I chugged it down!

 

[Santa89]

Sunday - Day Off


Monday - Leg and Abs Weight: 201LB 1LB less from last Monday

Exercise
A1. Squat - 5 Sets - 5 Reps Weight: 215LB
A2. Lunges - 5 Sets - 5 Reps Weight: 40LB

B1. Leg extension - 5 Sets - 5 Reps Weight: 95LB
B2. Leg Curl *Prone - 5 Sets - 5 Reps Weight: 95LB

C1. Sumo deadlift - 5 Sets - 5 Reps Weight: 185LB
C2. Romanian deadlift - 5 Sets - 5 Reps Weight: 185LB

D1. Garhammer Raise - 5 Sets - 12 Reps
D2. Knee-ins - 5 Sets - 12 Reps
D3. Cable Crunch - 5 Sets - 12 Reps Weight: 120LB
D4. Serratus Crunch - 5 Sets - 12 Reps Weight: 45LB
D5. Twisting Crunch on Swiss - 5 Sets - 12 Reps EACH

Summary of the day:
Woke up a bit late, and rushed myself before I went to work to go to the gym. Took the pre-workout without any breakfast, but felt perfectly full either way during the gym. Loved the increased in weights that I did this week. I'll probably do the same amount next week before adding more. Last night I ended up going to my 2nd job (TGI Fridays) and had a 3 for $12.99 course. Quesadilla's for appetizers, Steak sirloin with broccoli and sweet potato fries, and for desert a nice Vanilla Bean cheesecake with a scoop of icecream!

Pre-max review of the day:
Energy: Great flow through out my whole body.
Alertness: Focused the whole time during the workout.
Strength: Banged out every set with the increased weights.


Tuesday - Chest and Back Weight: Didn't weigh

Exercise
A1. Bench Press - 5 Sets - 5 Reps Weight: 215LB
A2. Flat dumbbell flies - 5 Sets - 5 Reps Weight: 45LB

B1. Incline bench press - 5 Sets - 5 Reps Weight: 205LB
B2. Incline dumbbell flies - 5 Sets - 5 Reps Weight: 45LB

C1. Lat pulldown - 5 Sets - 5 Reps Weight: 135LB
C2. 1 Arm rowing - 5 Sets - 5 Reps Weight: 70LB

D1. Bent-over barbell rowing - 5 Sets - 5 Reps Weight: 110LB
D2. Seated cable rowing - 5 Sets - 5 Reps Weight: 150LB

Summary of the day:
Once again I woke up early, but fell immediately back to sleep and skipped breakfast. Woke up at about 10 and made my pre-workout mix and went to the gym. Stayed in the sauna for about 20minutes with some stretching and reading then some quick sets of jump roping. I was happier with my improvements with the incline bench and managing to finish all 5 reps @ 205LBs compared to last week. This week I had a spotter though to help in case. My day still is going, but I managed to cook enough food for tonight while at work and then some for after-wards.

Pre-max review of the day:
Energy: Felt a bit nauseous without the breakfast, but that went away soon after it kicked in!
Alertness:I was pretty focused and wanted to get each set done right away.
Strength: Increased weights in my chest and managed to finish them without decreasing weights.

 

[SmallTownIron]

Good job on the incline. Feels great when you see improvements.

 

[Santa89]

Wednesday - Day Off


Thursday - Triceps, Biceps, and ABs Weight: 203LB

Exercise
A1. Barbell Curl - 5 Sets - 5 Reps Weight: 80LB
A2. Dumbbell Curl - 5 Sets - 5 Reps Weight: 35LB

B1. Preacher Curl - 5 Sets - 5 Reps Weight: 70LB
B2. Hammer Curl - 5 Sets - 5 Reps Weight: 25LB

C1. Weighted Dips - 5 Sets - 5 Reps Weight: Body weight +55LB
C2. Decline Tricep Extension - 5 Sets - 5 Reps Weight: 70LB

D1. Lying Tricep Extension - 5 Sets - 5 Reps Weight: 70LB
D2. Cable Pressdown - 5 Sets - 5 Reps Weight: 90LB


E1. Garhammer Raise - 3 Sets - 12 Reps
E2. Knee-ins - 3 Sets - 12 Reps
E3. Cable Crunch - 3 Sets - 12 Reps Weight: 110LB
E4. Serratus Crunch - 3 Sets - 12 Reps Weight: 45LB
E5. Leg Raises (with hip thrust) - 5 Sets - 12 Reps


Friday - Day Off


Thursday - Anterior , Posterior & Medial Deltoid (w/minor Abs) Weight: 202LB

Exercise
A1. Military Press - 5 Sets - 5 Reps Weight: 115LB
A2. Incline Lateral Raise - 5 Sets - 5 Reps Weight: 20LB

B1. Alternate dumbbell shoulder press - 5 Sets - 5 Reps Each Weight: 35LB
B2. Cable Front Raise - 5 Sets - 5 Reps Weight: 35LB

C1. Seated Cable Row to Neck - 5 Sets - 5 Reps Weight: 80LB
C2. Incline Rear Delt Raise - 5 Sets - 5 Reps Weight: 25LB
C3. Reverse Cable Side Bend - 5 Sets - 12 Reps Each Weight: 65LB

D1. Shrugs - 5 Sets - 5 Reps Weight: 65LB
D2. Upright Rows - 5 Sets - 5 Reps Weight: 90LB
D3. Russian Twist on Floor - 3 Sets - 12 Reps Each Weight: 25LB
D4. Three Position Bridge - 2 Sets - 45 Sec Each Weight: Body Weight

Summary of the day:
I ended up through out the day eating well, except towards the end of the night. Ended going to a party, but kept myself controlled with only one beer and a few shots of Captains. Ended up smoking as well, but did not crave a ton of "munchies". Last meal was at like 4 in the morning which was two slices of cardboard pizza. ;D Mmmm


Sunday - Day Off

 

[Santa89]

WEEK **** 3

Sunday - Day Off


Monday - Leg and Abs

Exercise
A1. Squat - 5 Sets - 5 Reps Weight: 225LB
A2. Lunges - 5 Sets - 5 Reps Weight: 40LB EACH

B1. Leg extension - 5 Sets - 5 Reps Weight: 100LB
B2. Leg Curl *Prone - 5 Sets - 5 Reps Weight: 100LB

C1. Sumo deadlift - 5 Sets - 5 Reps Weight: 185LB
C2. Romanian deadlift - 5 Sets - 5 Reps Weight: 185LB

D1. Garhammer Raise - 5 Sets - 12 Reps
D2. Knee-ins - 5 Sets - 12 Reps
D3. Cable Crunch - 5 Sets - 12 Reps Weight: 125LB
D4. Serratus Crunch - 5 Sets - 12 Reps Weight: 45LB
D5. Twisting Crunch on Swiss - 5 Sets - 12 Reps EACH




Tuesday - Chest and Back

Exercise
A1. Bench Press - 5 Sets - 5 Reps Weight: 225LB
A2. Flat dumbbell flies - 5 Sets - 5 Reps Weight: 45LB

B1. Incline bench press - 5 Sets - 5 Reps Weight: 215LB
B2. Incline dumbbell flies - 5 Sets - 5 Reps Weight: 45LB

C1. Lat pulldown - 5 Sets - 5 Reps Weight: 140LB
C2. 1 Arm rowing - 5 Sets - 5 Reps Weight: 70LB

D1. Bent-over barbell rowing - 5 Sets - 5 Reps Weight: 110LB
D2. Seated cable rowing - 5 Sets - 5 Reps Weight: 165LB



Wednesday - Day Off



Thursday - Triceps, Biceps, and ABs

Exercise
A1. Barbell Curl - 5 Sets - 5 Reps Weight: 90LB
A2. Dumbbell Curl - 5 Sets - 5 Reps Weight: 40LB

B1. Preacher Curl - 5 Sets - 5 Reps Weight: 70LB
B2. Hammer Curl - 5 Sets - 5 Reps Weight: 30LB

C1. Weighted Dips - 3 Sets - 5 Reps Weight: Body weight +55LB
C2. Decline Tricep Extension - 3 Sets - 5 Reps Weight: 70LB

D1. Lying Tricep Extension - 3 Sets - 5 Reps Weight: 70LB
D2. Cable Pressdown - 3 Sets - 5 Reps Weight: 90LB


E1. Garhammer Raise - 3 Sets - 12 Reps
E2. Knee-ins - 3 Sets - 12 Reps
E3. Cable Crunch - 3 Sets - 12 Reps Weight: 120LB
E4. Serratus Crunch - 3 Sets - 12 Reps Weight: 45LB
E5. Leg Raises (with hip thrust) - 5 Sets - 12 Reps



Friday - Day Off



Saturday - Anterior , Posterior & Medial Deltoid (w/minor Abs) Monday 1/25/10

Exercise
A1. Military Press - 5 Sets - 5 Reps Weight: 125LB
A2. Incline Lateral Raise - 5 Sets - 5 Reps Weight: 25LB

B1. Alternate dumbbell shoulder press - 5 Sets - 5 Reps Each Weight: 35LB
B2. Cable Front Raise - 5 Sets - 5 Reps Weight: 40LB

C1. Seated Cable Row to Neck - 5 Sets - 5 Reps Weight: 90LB
C2. Incline Rear Delt Raise - 5 Sets - 5 Reps Weight: 25LB
C3. Reverse Cable Side Bend - 5 Sets - 12 Reps Each Weight: 70LB

D1. Shrugs - 3 Sets - 5 Reps Weight: 85LB
D2. Upright Rows - 3 Sets - 5 Reps Weight: 90LB
D3. Russian Twist on Floor - 2 Sets - 12 Reps Each Weight: 25LB
D4. Three Position Bridge - 2 Sets - 45 Sec Each Weight: Body Weight




Everything this past week got messed up. I had to push some days over. I actually just did my shoulders today (Monday) rather than Saturday.

So Now rather then having done Legs and abs today and Chest and Back tomorrow I have to try to either get both days into one.

I'll see how it goes tomorrow. My gains have been better each week and my weight has been either 1 lb loss and then regained.

 

[Santa89]

Last week ended my 6 week bulk up cycle. My gains improved, but so has my weight.
It is time to tone down, and cut up along with a balanced diet.

I will include cardio, with at least HIIT once or twice a week. My routine will consist of 4 days a week Tuesday, Wednesday, Friday, & Sunday a long with light weights, high rep training.

This process I would like to do for 8 weeks..hopefully. All my supplements for pre-workouts have been used and what I have left is another supply of the Fat Loss Stack from PP.

6 weeks ago - Jan 1st?

Yesterday - Feb 15

 

[Santa89]

What have I done?

I've simply had no motivation. Cold weather and the lack of sun makes me hibernate.

I simply do NOT like it.

I will be making a purchase tonight from NutraPlanet.

Supplements:

1,3-Dimethylamylamine (200 caps)
Yohimbine (2.5 mg/90 caps)
T3 (90 caps)
ZMK (120 Veggie caps)
JACK3D (Jacked 45 servings)
Protein Powder
Fish Oil
Multi-Vitamins
Glucosamine

How does that look?

 

[Santa89]

Ordered from DPS Nutrition and Nutra Planet..waiting for these to come in tomorrow..

1x Yohimbine (2.5 mg/90 caps) By: PrimaForce

1x T3 (90 caps) By: SAN

1x ZMK (120 Veggie caps) By: Millennium Sport Technologies

1x JACK3D (Jacked 45 servings) By: USPLabs

1x Fitness 3000 Caliper (Standard) By: Accu-Measure

1x Anadraulic State GT (720 grams) By: LG Sciences (Legal Gear)

1 x 1,3-Dimethylamylamine


I will probably begin on the 28th. And do Sun-Sat (just like a work schedule)

 

[Santa89]

Tomorrow Day 1. Begins, hopefully everything goes smoothly.

I've been doing a dirty bulk. Getting some extra pounds of fat and then go from there.

 

[Santa89]

First day back to the gym..

After the 2 weeks of dirty bulking and no gym, I was out of shape. I threw up today for the first time in 3 years..I was amazed from that.

Caused me to not complete my entire work out.


Managed to get some HIIT in (cause of sickness)
- Jogged 1/2 mile.. sprinted for 2/8's
- Flat bench press 5 Sets of 12 Reps - 135LB
- Decline bench press 4 Sets of 12 Reps - 135LB

Definitely not proud of this!

My stack picture: