Watch me grow

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  1. Registered User
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    Watch me grow


    I've been reading countless threads for about a month now on Anabolic minds, and I keep on learning on all there is to bodybuilding.

    My name's Santee Espinales, As of today I'm an Ace Certified PT, but that means I only know the basics, and what I know from the bodybuilding game, is that experience is key, therefore I have yet much to learn.

    I've been training for 2 years off and on, started off as a runner(HS T&F/ Cross Country)

    I'm going to Start posting pictures weekly, and updating my routine daily, from my training, what I eat to hours of sleep.

    I'm Currently at 183 and about 15-20% BF
    Goal is: 185 and 6% BF

    Lifts
    Bench 1RM:200
    Squat 1RM:215
    Deadlift 1RM :245
    Clean 1RM: 155
    Barbell Row :175

    Currently taking:
    AX Supersize
    and eating beef, ran out of protein lol.

    Will be buying soon:
    ON BCAA
    ON Creatine Monohydrtae
    ON Whey Protein
    Animal Pak

    I want to become a bodybuilder , I think this place will help me avoid bad roads, and watch me grow.

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    Today's workout was as follows 11/14/2011

    Working on my power output, along with the set of 20 for blood flow, ligament health, & muscular endurance

    Incline Press 3 sets of 8 @ 145lbs followed by set of 20 @ 95llbs(attempt)

    Bench Press 3 sets of 8 @145lbs followed by set of 20 @ 115lbs

    Shoulder Press 3 sets of 8 @ 85lbs followed by set of 20 @ 45lbs

    Assisted Dips( my weakness) 3x8

    Machine Flyes 3 sets of 8 @200lbs followed by set of 20 @ 135lbs

    DB Delt Flyes 3 sets of 8 @20lbs followed by set of 25 @ 10lbs


    missed my triceps extension & upright rows
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Name:  image-1557987640.png
Views: 315
Size:  770.2 KB

    Front, chest is lagging

    Name:  image-3701769251.png
Views: 319
Size:  847.7 KB

    Back, trouble with lats, or I don't know how pose them right

    Name:  image-3306296364.png
Views: 316
Size:  897.2 KB

    Triceps

    Name:  image-4087821786.png
Views: 304
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    Biceps/side chest

    Name:  image-659512732.png
Views: 285
Size:  832.5 KB

    Biweekly pic
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
    •   
       

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    Quote Originally Posted by Santee View Post
    I've been reading countless threads for about a month now on Anabolic minds, and I keep on learning on all there is to bodybuilding.

    My name's Santee Espinales, As of today I'm an Ace Certified PT, but that means I only know the basics, and what I know from the bodybuilding game, is that experience is key, therefore I have yet much to learn.

    I've been training for 2 years off and on, started off as a runner(HS T&F/ Cross Country)

    I'm going to Start posting pictures weekly, and updating my routine daily, from my training, what I eat to hours of sleep.

    I'm Currently at 183 and about 15-20% BF
    Goal is: 185 and 6% BF

    Lifts
    Bench 1RM:200
    Squat 1RM:215
    Deadlift 1RM :245
    Clean 1RM: 155
    Barbell Row :175

    Currently taking:
    AX Supersize
    and eating beef, ran out of protein lol.

    Will be buying soon:
    ON BCAA
    ON Creatine Monohydrtae
    ON Whey Protein
    Animal Pak

    I want to become a bodybuilder , I think this place will help me avoid bad roads, and watch me grow.
    Allow me to adjust your shopping list

    Bulk BCAAs
    Creapure
    Adam

    I just saved you money and got you better products, IMO Lol

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    Quote Originally Posted by StakedCop View Post
    Allow me to adjust your shopping list

    Bulk BCAAs
    Creapure
    Adam

    I just saved you money and got you better products, IMO Lol
    This man knows what he is talking about. Budget bodybuilding right here.
    RecoverBro ELITE
  6. Registered User
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    Ha thanks but I bought it right after I made the post, I'll save that for next time. Any tips for my back? I feel like traps over power it
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    How many scoops of SuperSize are you taken preworkout?
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  8. Registered User
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    Quote Originally Posted by BB12 View Post
    How many scoops of SuperSize are you taken preworkout?
    1 to 1.5 on push/pull days (depending on how I wake up) and 2 on legs days

    It's good enough to make me quit coffee haha
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    Glad to hear and anything else that you've noticed from it?
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  10. Registered User
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    Today's workout was as follows 11/14/2011



    Pull Ups 3 sets of 8

    Barbell Row 3 sets of 8 @145lbs followed by set of 20 @ 95lbs

    WG Row 3 sets of 8 @140lbs followed by set of 20 @ 100lbs

    CG Row 3 sets of 8 @160lbs followed by set of 20 @ 120lbs

    Angled Row 3 sets of 8 @170lbs followed by set of 20 @ 120lbs

    Machine Pullover 3 sets of 8 @195lbs followed by set of 20 @ 10l5bs

    Face Pulls 3 sets of 20, trying to figure out how to them correctly, found ease by doing them while kneeling

    Posterior Delt Machine 3 sets of 8 @95lbs followed by set of 15 @ 65bs



    Didn't get to do my curls, so i'll just being doing them saturday.

    Todays macronutrient intake:

    Protein 235gs

    Carbs 265gs

    Fat. 80gs
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Looks like you still put some work in!
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    Subbed

    I like the detail so far Santee, seems to me you are very clear and very focused on what you want to achieve. I'll be following along, Congrats on being certified, it's a long road good luck
    smallfry@athleticxtreme.com
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    Quote Originally Posted by BB12
    Looks like you still put some work in!
    Haha that supersize does wonders, it made me reach a new level of work capacity.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Quote Originally Posted by Mrodz
    Subbed

    I like the detail so far Santee, seems to me you are very clear and very focused on what you want to achieve. I'll be following along, Congrats on being certified, it's a long road good luck
    Thanks man, I'm hoping this log keeps me on track. I want to reach new heights
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Quote Originally Posted by Santee View Post
    Haha that supersize does wonders, it made me reach a new level of work capacity.
    Awesoem to hear! Glad to hear that SuperSize works so well for you!
    Will be following along!


    Also, I agree with StackedCop too!
  16. Registered User
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    Today's workout was as follows 11/15/2011



    Assited Pistols 3 sets of 6

    Back Squat 3 sets of 8 @155lbs followed by set of 20 @ 95lbs

    Front Squat 3 sets of 8 @115lbs followed by set of 20 @ 75lbs

    Leg Press 10(90) 10(180) 10(270) 4X10(180) 30(90)

    Leg Extension 3 sets of 8 @125lbs followed by set of 20 @ 62lbs

    Mod. Leg Extension 3 sets of 8 @62lbs (each leg seperate) followed by set of 20 @ 62 (both legs together [modified for the teardrop]

    Calf Raises 3 sets of 8 @295lbs followed by set of 20 @ 135lbs

    Angled Calf Raises 3 sets of 8 @200lbs followed by set of 20 @ 100bs

    Accidentally deleted the post before,

    Todays macronutrient intake:

    Protein 230gs

    Carbs 315gs

    Fat. 96gs
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  17. Registered User
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    My Routine Will be

    Monday Push w/ barbells; Diet will be 40% Protein/ 35% Carbs/ 25% Fat
    Tuesday Pull w/ row movements; Diet will be 35% Protein/ 40% Carbs/ 25% Fat
    Wednesday Legs focus on quads: Diet will be 30% Protein/ 45% Carbs/ 25% Fat
    Thursday Cardio for the amount of fat & carb calories I go over & 200g of Protein: 200g of Carbs: 60g of fat
    Friday Push w/ dumbbells; Diet will be 35% Protein/ 40% Carbs/ 25% Fat
    Saturday Pull w/ pulldown movements; Diet will be 35% Protein/ 40% Carbs/ 25% Fat
    Sunday Legs focus on hams: Diet will be cheat day lol. but keeping it over 185g of protein.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Quote Originally Posted by Santee View Post

    I've noticed that supersize, helps me recover a lot faster in between sets, I
    This is something I felt when I first used SuperSize as well.. The intensity was really high and the recovery was awesome.. It might as well be placebo, too soon to tell.. But I had a really awesome workout with the first try.. .Will update later when I have used it a couple of more times!
    Loved the pump and vascularity I got, but strangely I only got big veins in my left arm, ROFL!
  19. Registered User
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    Eizbear.... lol with the left arm.

    As for rest between sets, I have to agree. Banged out an awesome workout with only 30 seconds in between.

    I log on AX if you're interested
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    Tuesday's & Wednesday's & Todays macronutrient intake:(since I started my recomp diet on Tuesday)

    Tuesday

    Protein 235gs/235

    Carbs 265gs/268 (-3g [12 cals])

    Fat. 80gs/74 (+6g [54 cals])

    Wednesday

    Protein 230gs/230

    Carbs 315gs/345 (-30g [120])

    Fat. 96gs/74 (+22g [198])

    Thursday

    Protein 210/210

    Carbs 210/240 (+30[120])

    Fat. 70/62 (+8 [62])

    So I have a total of 312 cals surplus

    And today I burned 220 cals with steady state cardio so I have 92 cals carrying over lol.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  21. Registered User
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    Quote Originally Posted by BB12
    Eizbear.... lol with the left arm.

    As for rest between sets, I have to agree. Banged out an awesome workout with only 30 seconds in between.

    I log on AX if you're interested
    Really where? I just purchased their Creatine
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    11/18/2011

    Work required me to do 3+ hours of walking so that's about -700cals

    Incline DB press 3 sets of 8 @60lbs followed by set of 20 @ 40lbs

    Flat DB press. 3 sets of 8 @65lbs followed by set of 20 @ 45lbs

    Arnold Press 30 rep method @45lbs followed by set of 20 @ 20lbs (shoulders are lagging)

    Dips 3x8

    DB Delt Flyes 3 sets of 8 @20lbs followed by set of 20 @ 12lbs

    DB Chest Flyes 3 sets of 8 @30lbs followed by set of 20 @ 15lbs

    DB skullcrushers 3 sets of 8 @30lbs followed by set of 20 @ 20lbs


    Todays macronutrient intake:

    Protein 245

    Carbs 300

    Fat. 100


    I was so beat from work & the gym yesterday I fell asleep like a baby.

    I also started taking animal paks.

    Can't wait for today's back workout
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Keep up the great work and you'll reach your goal. There's nothing like a workout that at the end of the day makes you have a great nights sleep.

    Eat, workout, supplement, sleep
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    11/19/2011

    Felt a little tired today.

    Pull ups 3 sets of 8 followed by set of 20 assisted

    WG pulldown. 3 sets of 8 @120lbs followed by set of 20 @ 70lbs

    Pulldown 3 sets of 8 @120lbs followed by set of 20 @ 85lbs

    CG Pulldown 3 sets of 8 @120lbs followed by set of 20 @ 85lbs

    Angled Row 3 sets of 12 @120lbs followed by set of 16 @ 110lbs

    DB Reverse Flyes 3 sets of 10 @15lbs followed by set of 25 @ 8lbs

    Facepulls 3 sets of 10 @35lbs followed by set of 25 @ 15lbs

    DB Curls 3 sets of 8 @ 30lbs

    Cable Pulldown 3 sets of 9 @100lbs followed by set of 20 @70lbs

    Todays macronutrient intake:

    Protein 220

    Carbs 320

    Fat. 97


    So from Friday and today I'm over by 500 calories but thats taken care of by yesterday's cardio
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Are you still dosing SuperSize at 2 preworkout?
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  26. Registered User
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    Quote Originally Posted by BB12 View Post
    Are you still dosing SuperSize at 2 preworkout?
    only for leg days, push days I take 1, and pull days I take 1.5

    I'm thinking about just taking 2 every workout, The focus remains the same, but my energy levels start going down on 1 scoop.
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    11/20/2011


    Assisted Pistols 3 sets of 8

    Cleans. 3 sets of 8 @125lbs followed by set of 20 @ 95lbs

    Deadlifts 3 sets of 8 @205lbs followed by set of 20 @ 135lbs

    Leg Press 10 @ 90lbs; 10 @ 180lbs; 10 @ 270lbs; 10 @360lbs; 2X10@ 270; 20@180lbs; 30@90lbs

    Lying Leg Curls 3 sets of 8 @90lbs followed by set of 20 @ 70lbs

    Angled Calf Raises 3 sets of 8 @220bs followed by set of 20 @ 120lbs

    Calf Raises 3 sets of 8 @295lbs followed by set of 20 @ 155lbs


    Todays macronutrient intake:

    Cheat Day; went to Olive Garden lol

    Protein 195

    Carbs 375

    Fat. 107
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  28. Registered User
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    Picture progress update

    Name:  image-3862473568.png
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    Front seem Looks like I dropped some body fat

    Name:  image-2708530959.png
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    Either my lays grew or I pose them right

    Name:  image-1654421139.png
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    Triceps

    Name:  image-528332039.png
Views: 66
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    I think I got this pose down a bit better
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Today's workout was as follows 11/21/2011

    Incline Press 3 sets of 6 @ 160lbs followed by set of 20 @ 100llbs

    Bench Press 3 sets of 6 @160 lbs followed by set of 20 @ 115lbs

    Shoulder Press 30 rep method @ 95lbs followed by set of 20 @ 55lbs

    Assisted Dips( my weakness) 3x8

    Machine Flyes 3 sets of 6 @212lbs followed by set of 20 @ 135lbs

    Machine Delt Flyes 3 sets of 6 @105lbs followed by set of 20 @ 70lbs

    skullcrushers 3 sets of 6 @55lbs followed by set of 20 @ 35lbs

    Todays macronutrient intake:


    Protein 235

    Carbs 180

    Fat. 80

    -250 cardio
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  30. Registered User
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    Great detail and nice workout
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    Today's workout was as follows 11/22/2011

    Took two full scoops of SuperSize
    Watched Some motivational Videos....

    MAN I WAS PUMPED.

    Pull Ups 3 sets of 8 follow by two sets of 20 assisted

    Barbell Row 3 sets of 6 @160lbs followed by set of 20 @ 105lbs

    WG Row 3 sets of 6 @160lbs followed by a dropset

    CG Row 3 sets of 6 @180lbs followed by a dropset

    Angled Row 3 sets of 6 @170lbs followed by set of 20 @ 120lbs

    Machine Pullover 3 sets of 6 @200lbs followed by set of 20 @ 105lbs

    Face Pulls 3 sets of 6 @40lbs followed by a set of 25 @ 25lbs

    Posterior Delt Machine 3 sets of 6 @100lbs followed by set of 15 @ 65bs

    Barbell Curls 3 sets of 6 @ 80lbs followed by a DB drop set.


    Todays macronutrient intake:

    Protein 230

    Carbs 255

    Fat. 105
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Today's workout was as follows 11/23/2011



    Assited Pistols 3 sets of 6

    Back Squat 3 sets of 6 @175lbs followed by set of 20 @ 105lbs

    Front Squat 3 sets of 6 @120lbs followed by set of 20 @ 85lbs

    Leg Press 10(70) 10(140) 10(210) 10(280) 10(350) 10(280) 20(210)

    Leg Extension 3 sets of 6 @162lbs followed by set of 20 @ 75lbs

    Mod. Leg Extension 3 sets of 8 @75lbs (each leg seperate) followed by set of 20 @ 87 (both legs together [modified for the teardrop]

    Calf Raises 3 sets of 8 @315lbs followed by set of 20 @ 175lbs

    Angled Calf Raises 3 sets of 6 @240lbs followed by set of 20 @ 140bs

    Todays macronutrient intake:

    Protein 240gs

    Carbs 320gs

    Fat. 110gs
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Thanksgiving ultimate cheat day lol
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    11/25/2011

    Was a bit tired from black friday shopping

    Incline DB press 3 sets of 6 @65lbs followed by set of 20 @ 40lbs

    Flat DB press. 3 sets of 6 @70lbs followed by set of 20 @ 45lbs

    Arnold Press 30 rep method @55lbs followed by set of 20 @ 25lbs (shoulders got better)

    Dips 3x8

    DB Rear Flyes 3 sets of 8 @20lbs followed by set of 20 @ 12lbs

    DB Chest Flyes missed these

    DB skullcrushers 2 sets of 20lbs

    I was pretty short on time today.

    Todays macronutrient intake:

    Protein 240

    Carbs 115

    Fat. 70

    Cut down my calories a bit.
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    Solid workout
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    11/26/2011



    Pull ups 3 sets of 6 followed by set of 20 assisted

    WG pulldown. 3 sets of 6 @140lbs followed by set of 20 @ 85lbs

    Pulldown 3 sets of 6 @140lbs followed by set of 20 @ 100lbs

    CG Pulldown 3 sets of 6 @140lbs followed by set of 20 @ 100lbs

    Angled Row 3 sets of 6 @170lbs followed by set of 16 @ 140lbs

    DB Reverse Flyes 3 sets of 7 @20lbs followed by set of 25 @ 10lbs

    Facepulls 3 sets of 7 @40lbs followed by set of 25 @ 20lbs

    DB Curls 2 sets of 21s

    Cable Pulldown 3 sets of 6 @120lbs followed by set of 20 @80lbs

    Todays macronutrient intake:

    Protein 245

    Carbs 265

    Fat 68
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
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    So here's my input for the past three weeks

    Supersize: It constantly gives me mental concentration and motivation, but the downside it's loosing it's stimulating effect, but while keeping it's focus kind of wierd never felt that, the other downside the taste starts to taste bad, but I was never a lemon guy.

    My Diet: I have been keeping my protein intake above 220 and below 250, my fat intake has slipped up a bit, my carbs too but not as much, I will be watching this more next week, as I will try to cut down on carb & fat intake.

    Cardio: haven't done much, but for the next two week I will start with 250 calories 5 times a week

    Body Composition: the recomps going well! filling up my fat with some muscle!! going to keep up for another month and then cutdown.

    Supplements: Started taking 5 grams of BCAAs a day, 5-10 grams of AX's German Creatine, and taking VPX's Syngex

    I'm not gonna settle for and average body, I want to reach my potential and then more, and right now I know it's just a game of patience
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  38. Registered User
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    Thank you for the feedback, as it assist us with improving the product line. As for the flavor, the next batch will be the correct ratio to resolve the tart flavor.


    How many scoops are you using ?
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  39. Registered User
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    Quote Originally Posted by BB12
    Thank you for the feedback, as it assist us with improving the product line. As for the flavor, the next batch will be the correct ratio to resolve the tart flavor.

    How many scoops are you using ?
    I'm still using two scoops I'm gonna up it to three today
    My Workout Log
    http://anabolicminds.com/forum/workout-logs/186785-watch-me-grow.html
  40. Registered User
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    Ok...

    Can I strongly recommend you try 2 scoops 30-45 minutes before your workout, then slam 1 more scoop right before hitting the gym. You're still getting 3 scoops in, but in a delayed approach.

    The reason behind this:
    I'm about the same height and weight as you and tried 3 scoops and was way over stimulated (and I love stims). Before jumping right to 3 scoops as a single dose, please try what I recommended above.

    I've found this very effective and hope it works for you.
    Formutech Nutrition | Online/Social Media Rep
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