Average Jo-No-Mo: LizKing’s Training Log - AnabolicMinds.com

Average Jo-No-Mo: LizKing’s Training Log

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    Average Jo-No-Mo: LizKing’s Training Log


    Goals: Continue On – plain and simple, keep this progress moving forward – as I’m really seeing the changes of the past year in the mirror & on paper, it only motivates me further & AM helps keep me focused as I read the true dedication of others around here daily -

    Training: Morning, 2 days on/ 1 off, Based on Lyle McDonald’s Generic Bulking Routine. My gym is my basement, consisting of: decline adjustable bench (no rack), incline adjustable bench (no rack), chin/pull-up bar, straight bar, EZ curl bar, dumbbells, weight available- 300lbs

    Diet: IF –16/8 (usually closer to 15/9…working on it…) - I know I’ve got some work to do here (not too far off though), so this log is one more step towards accountability… Too many granola bars & pseudo-healthy foods… Looking for good diet tracker recommendations for Android.

    Supplementation: Orange Triad Multi 4-6 throughout day, Fish Oil 4 throughout day, NP CreatineMono 5g post workout, MassHGH 3-4 before bed, RecoverPro 1scoop pre with my PWO & 1 scoop intra, Scivation Chocolate Protein – 1-2 scoops, 2 -3 times per day

    Preworkouts: Rotating/stacking/& in no particular order: Volatile, Hemavol, Maniac

    Other randoms I may throw in once in a while: Focus XT (caffeine free), Piracetam, AlphaGPC, 3Z
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html

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    10/27/12 (A)

    Music: Slayer - Reign in Blood
    weight (preworkout): 172lbs

    PWO: Volatile 1.5 scoops

    Treadmill Warm-up – moderate pace – 10min approx – reading AM threads on phone..

    Hack Squat
    60x10
    110x10
    135x10
    160x8
    160x8
    160x8
    160x8

    Good Morning
    40x10
    70x10
    90x10
    100x8
    100x8
    100x8
    100x8

    Hungarian Split Squat
    25x10
    25x10
    25x10

    Lying Leg Curl (Dumbbell between feet)
    25x20
    25x20
    25x20

    Standing Calf Raises
    150x20
    150x20
    150x20

    Seated Calf Raises (using 5” block) (each leg)
    100x20
    100x20
    100x20

    Total Time: 60 min

    Notes: First workout since I took a few days off from work for some R&R with my lady (giggity…) Been fighting some sort of cold/sinus/random BS. Everything felt out of sorts for me… The first squats I did felt like a million pounds, but by the end, everything was running a bit more smoothly…

    Ate 2 eggs/cheese & a shake (1.5scoops protein, 5g creatine) postworkout - gotta get to the grocery today - the cupboards are far from filled ATM....
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Subbed bro. Good WO

    Check out myfitnesspal app and website(adjust intake ratio and kcal). Also check out Jefit for tracking. Fugggen awesome apps.

    Posted with iPhone Am.com App
    Appnut 5 Stack
    http://anabolicminds.com/forum/supplement-reviews-logs/215854-8-week-chronic.html
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    Thanks man - good to have ya!!!! I'll be checking those apps out - I think myfitnesspal is the one I've used online before....looking into this..

    Just waking up to the sound of the roofers back it on my house... mixing up my PWO & BCAA - Arm day!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    10/28/12 (B)

    Background movie: Reservoir Dogs
    Weight (preworkout): N/A – dead battery on scale….lol….

    PWO mix: 1.5 Scoops Maniac, 1 Scoop RecoverPro

    Treadmill Warm-up – moderate pace – 10min approx

    Decline Bench (dumbbell)
    55x10
    75x10
    80x10
    85x8
    85x5-
    85x8
    55x14*

    Kroc Rows
    55x10
    65x10
    75x10
    80x8
    80x8
    80x8
    55x15*

    Shoulder Press (dumbbell)
    45x12
    45x12
    45x12
    45x12

    Incline Hammer Curls
    25x12
    25x12
    25x12

    Tri Extensions
    25x12
    25x12
    25x12

    Chin-Ups
    BWx15
    BWx15
    BWx15
    BWx10
    BWx10

    Notes: Still noticing some sort throat/cold symptoms running thru me. I felt like there was gas in the tank, but the lines were clogged… Taking my time though, working on making sure my form stays true.

    Just drank my post workout shake – 1.5scoops protein & 5g creatine – now it’s time to cook up some eggs, chicken, & whatever else sounds good….
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  6. Senior Member
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    Rest day today - wanted to hit AM cardio, but it was way too cold & I was way too comfortable this morning...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    10/30/12 (A)

    Background Vid: rest of Reservoir Dogs
    weight (preworkout): N/A – still need that battery….

    PWO: Maniac <1.5 Scoops Hemavol @3/4 Scoop

    Treadmill Warm-up – moderate pace – 10min approx

    Hack Squat
    60x10
    110x10
    135x10
    160x10
    160x10
    160x10
    85x20

    Good Morning
    40x10
    70x10
    90x10
    100x10
    100x10
    100x10


    Hungarian Split Squat
    25x10
    25x10
    25x10

    Lying Leg Curl (Dumbbell between feet)
    25x20
    25x20
    25x20

    Standing Calf Raises
    160x20
    160x20
    160x20

    Seated Calf Raises (using 5” block) (each leg)
    100x20
    100x20
    100x20

    Total Time: 60 min


    Notes: Getting cold in the mornings lately… Gotta get the heaters out. Still feeling a funk in my chest/sinuses – feels like a struggle to get going. Hopefully this is on the way out… However, worked up the best sweat I’ve had since stopping HyperT2. Gotta say – missing the warmth from it lately…

    Diet was super clean yesterday until evening – breakfast of greek yogurt & raw almonds, couple eggs, bit of granola. Lunches (2) – baked chicken breast, quinoa, grean beans. Dinner – tilapia, salad. Then we went to a Halloween party….carb fest – pimento cheese on bread, pumpkin bark, candy corn & peanuts, etc.

    Decided to bite the bullet: Picked up 2 bottles UR Spray – see how it holds up for me thru the holiday season – looking forward to starting -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In brotha man! Get some!
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    In here bro!nice work so far.
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    U sent me this link a few days ago & I apologize for being late...
    But I'm here now so you don't have to wait no phuckin mo'.

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    Quote Originally Posted by AaronJP1
    U sent me this link a few days ago & I apologize for being late...
    But I'm hear now so you don't have to wait no phuckin mo'.

    When Aaron brings the DJ the party is goin down!!!
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    In for the party
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Oh snap,let's get this party Rollin!
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    I use absolute fitness for android to track my diet. Its like 2.99 but worth it IMO.
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    I use fitness pal its pretty legit
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Lots of volume in your work outs.

    I try not and make things complicated and count although I do use fitness pal. Last couple weeks I've been eating the same (clean) things and I mainly just try and count my protein w/my meals.
    I usually use a palm/handful/fist size for my meat, my carbs/veggies.
    As far as fats go some are naturally occurring but my small amounts of cheese sticks, nuts, and p butter does the trick.

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    In for a brotha!!
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    Quote Originally Posted by Airborne42 View Post
    In brotha man! Get some!
    Quote Originally Posted by Mack411 View Post
    In here bro!nice work so far.
    Quote Originally Posted by AaronJP1 View Post
    U sent me this link a few days ago & I apologize for being late...
    But I'm here now so you don't have to wait no phuckin mo'.

    Quote Originally Posted by Danb2285 View Post
    In for the party
    Quote Originally Posted by jimbuick View Post
    I use absolute fitness for android to track my diet. Its like 2.99 but worth it IMO.
    Quote Originally Posted by Danb2285 View Post
    I use fitness pal its pretty legit
    Quote Originally Posted by BoneDaddy View Post
    In for a brotha!!

    Hellz yeah it's a party now!!!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In for the win! You go boy!
  20. Senior Member
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    Quote Originally Posted by msrider
    In for the win! You go boy!
    Thanks man!
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    In... Nice workouts!

    How you liking MassHGH?
    FINAFLEX REP
    Visit our website at finaflex.com
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    10/31/12 (B)

    Weight (preworkout): N/A – dead battery on scale – getting a new one on my lunch break today…

    PWO mix: @1.5 Scoops Maniac, @.75 Hemavol, @.75 Scoop RecoverPro

    Warm-up – random errands that chewed into my time this morning….

    Decline Bench (dumbbell) ***Superset***
    55x10
    65x10
    75x10
    85x10
    85x10
    85x10

    Kroc Rows ***Superset***
    55x10
    65x10
    75x10
    85x10
    85x10
    85x10

    Shoulder Press (dumbbell)
    50x12
    50x12
    50x12

    Incline Hammer Curls
    30x12
    30x12
    30x12

    Tri Extensions
    30x12
    30x12
    30x12

    Chin-Ups
    BWx15
    BWx10
    BWx10
    BWx10
    BWx10

    Notes: Still not quite feeling 100%, but I’m coming around. Bad moods around the house last night/this morning kinda threw me off, but once I could just get in the zone I felt much better.

    My right shoulder wants to make some noise on my early sets of bench, but once I’ve been able to get myself warmed up & get my form tight, it seems to clear up – probably slept weird or not warmed up good enough.
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  23. Senior Member
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    Quote Originally Posted by wasme View Post
    In... Nice workouts!

    How you liking MassHGH?
    Thanks!

    MassHGH seems to be pretty legit, but I feel I might respond a bit better to HGHPro. 3Z, HGHPro, & MassHGH are the only ones I've used for any appreciable length of time - I found 3Z was great for sleep, slept great & could tack on a few extra hours easily (as I have lots of trouble sleeping in - rarely happens). HGHPro made 6 hours feel like 8 - I bounced up out of bed ready to go. Recovery on it was pretty good as well. MassHGH seems to be somewhat a mix of both worlds - I feel sleepier & have found myself sleeping longer, but I'm noticing more definition in the mirror upon waking. However, I am noticing a bit more soreness lately, but I've also been fighting some sort of bug going around...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    10/31/12 (B)

    Weight (preworkout): N/A – dead battery on scale – getting a new one on my lunch break today…

    PWO mix: @1.5 Scoops Maniac, @.75 Hemavol, @.75 Scoop RecoverPro

    Warm-up – random errands that chewed into my time this morning….

    Decline Bench (dumbbell) ***Superset***
    55x10
    65x10
    75x10
    85x10
    85x10
    85x10

    Kroc Rows ***Superset***
    55x10
    65x10
    75x10
    85x10
    85x10
    85x10

    Shoulder Press (dumbbell)
    50x12
    50x12
    50x12

    Incline Hammer Curls
    30x12
    30x12
    30x12

    Tri Extensions
    30x12
    30x12
    30x12

    Chin-Ups
    BWx15
    BWx10
    BWx10
    BWx10
    BWx10

    Notes: Still not quite feeling 100%, but I’m coming around. Bad moods around the house last night/this morning kinda threw me off, but once I could just get in the zone I felt much better.

    My right shoulder wants to make some noise on my early sets of bench, but once I’ve been able to get myself warmed up & get my form tight, it seems to clear up – probably slept weird or not warmed up good enough.
    Nice work man.
  25. Senior Member
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    Rest day today - told myself last night I was going to cardio this morning....eh, that didn't happen....

    1st application of UR Spray after my morning shower -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  26. Senior Member
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    11/2/12 (A)

    Music: Rush – Test For Echo (kicking it with some old school prog rock this morning)
    weight (preworkout): 176lbs

    PWO: Volatile 1.5 scoops

    Warm-up – 10 minutes*

    Hack Squat - superset
    110x10
    130x10
    150x10
    170x10
    190x6
    190x6
    190x6 PR

    Good Morning - superset
    40x10
    70x10
    90x10
    100x10
    110x8
    110x8
    110x8 PR

    Hungarian Split Squat
    40x10
    40x10
    40x10

    Lying Leg Curl (Dumbbell between feet)
    40x15
    40x15
    40x15

    Standing Calf Raises
    190x15
    190x15
    190x15

    Seated Calf Raises (using 5” block) (each leg)
    110x15
    110x15
    110x15

    Total Time: 60 min

    Notes: Thermostat on my house is on the outs, so the house was a tad cold this morning. My warm-up consisted of running up & down between floors grabbing a couple space heaters & starting some laundry, etc –

    New Hack Squat & Good Morning PRs – Not sure where the strength jump came from, but I’ll take it. Recently at work, I’ve had plenty of opportunity to run up & down between floors for various tasks, so I’ve been making a race against the clock out of it. I’m only 2 days into the UR spray, so I doubt it would be that.

    Finally started logging my food into myfitnesspal. The last 2 days I came in a couple hundred cals over (2300-2400 out of 2200) & a bit high on the carbs for my liking (I think somewhere around 200/50/150 p/f/c - I’ll have to get back on that) especially since yesterday was supposed to be a rest & low-carb day... So getting that dialed in a bit more. My biggest problem is the crappy lunch if I go out at work – I try to avoid that as much as possible, but sometimes I’ve just gotta get out of the building…

    Not too long ago, I tried, for a short time, one of the other food tracking programs. It showed me that on average, at the time, I was consistently coming in at a calorie deficit & my macros were all over the place. So, seeing these recent numbers gives me some positive feedback that I’ve been aiming generally in the right direction so far, so a little adjustment here will only help.

    Going to run some numbers today & get more detailed diet goals into this plan -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531 View Post
    11/2/12 (A)

    Music: Rush – Test For Echo (kicking it with some old school prog rock this morning)
    weight (preworkout): 176lbs

    PWO: Volatile 1.5 scoops

    Warm-up – 10 minutes*

    Hack Squat - superset
    110x10
    130x10
    150x10
    170x10
    190x6
    190x6
    190x6 PR

    Good Morning - superset
    40x10
    70x10
    90x10
    100x10
    110x8
    110x8
    110x8 PR

    Hungarian Split Squat
    40x10
    40x10
    40x10

    Lying Leg Curl (Dumbbell between feet)
    40x15
    40x15
    40x15

    Standing Calf Raises
    190x15
    190x15
    190x15

    Seated Calf Raises (using 5” block) (each leg)
    110x15
    110x15
    110x15

    Total Time: 60 min

    Notes: Thermostat on my house is on the outs, so the house was a tad cold this morning. My warm-up consisted of running up & down between floors grabbing a couple space heaters & starting some laundry, etc –

    New Hack Squat & Good Morning PRs – Not sure where the strength jump came from, but I’ll take it. Recently at work, I’ve had plenty of opportunity to run up & down between floors for various tasks, so I’ve been making a race against the clock out of it. I’m only 2 days into the UR spray, so I doubt it would be that.

    Finally started logging my food into myfitnesspal. The last 2 days I came in a couple hundred cals over (2300-2400 out of 2200) & a bit high on the carbs for my liking (I think somewhere around 200/50/150 p/f/c - I’ll have to get back on that) especially since yesterday was supposed to be a rest & low-carb day... So getting that dialed in a bit more. My biggest problem is the crappy lunch if I go out at work – I try to avoid that as much as possible, but sometimes I’ve just gotta get out of the building…

    Not too long ago, I tried, for a short time, one of the other food tracking programs. It showed me that on average, at the time, I was consistently coming in at a calorie deficit & my macros were all over the place. So, seeing these recent numbers gives me some positive feedback that I’ve been aiming generally in the right direction so far, so a little adjustment here will only help.

    Going to run some numbers today & get more detailed diet goals into this plan -
    Nice work!
    SERIOUS NUTRITION SOLUTIONS
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  28. Senior Member
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    So the wife has started to express some interest in hitting the weights - any suggestions? Something like Starting Strength?

    She's been doing this "brazilian butt lift" video for a while now. Getting results too Now she's starting to get bored with it & has noticed my progress. She is somewhat of the cardio/little weights mindset, so I need to find good ways to ease her into lifting...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  29. Board Supporter
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    Quote Originally Posted by LizKing531
    So the wife has started to express some interest in hitting the weights - any suggestions? Something like Starting Strength?

    She's been doing this "brazilian butt lift" video for a while now. Getting results too Now she's starting to get bored with it & has noticed my progress. She is somewhat of the cardio/little weights mindset, so I need to find good ways to ease her into lifting...
    My wife does WS4SB with me and enjoys it.
  30. Senior Member
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    Great upper body workout today - gave it a few extra minutes and got the blood flowing nicely. Abs starting to pop but still hanging on to a little fat. Gave everything a little extra blast today - drop sets all over the place. full update coming once I can get to my computer

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    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
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    Quote Originally Posted by LizKing531
    Great upper body workout today - gave it a few extra minutes and got the blood flowing nicely. Abs starting to pop but still hanging on to a little fat. Gave everything a little extra blast today - drop sets all over the place. full update coming once I can get to my computer

    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=69 562"/>
    Progress my brother!
    Purus Labs Anabolic Titan/Rep
    Coach AB @ BossBody.net
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  32. Senior Member
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    Quote Originally Posted by Airborne42

    Progress my brother!
    Thanks!

    I was looking at pics i took from about a year ago : definitely made me feel good -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  33. Senior Member
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    Finally get back to the updates, as my wide commandeered my laptop all weekend....

    11/3/12 (B)

    Music: Rush – Live In Rio (I dunno where all this Rush is coming from….)

    Weight PWO: 173

    PWO mix: 1 Scoop Volatile, 1 Scoop Hemavol, 1 Scoop RecoverPro (pre/intra)

    Warm-up – treadmill – 10 min

    Decline Bench (dumbbell) ***Superset***
    65x10
    75x10
    85x10
    95x6
    95x4
    95x6
    55x15

    Kroc Rows ***Superset***
    65x10
    75x10
    85x10
    95x6
    95x4
    95x6
    55x15

    Shoulder Press (dumbbell)
    55x8
    55x6
    55x5
    30x20
    20x11

    Incline Hammer Curls
    35x12
    35x12
    35x12
    35x12

    Tri Extensions
    35x12
    35x12
    35x10
    35x8

    Chin-Ups
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10
    BWx10

    Total Time: 75 min

    Supersets & drop sets galore! I like being able to take a few extra minutes on the weekends to give myself an extra kick. I had plenty of gas in the tank today – shoulder press surprised me, as I thought I hit failure, then dropped the weight and just kept going…
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  34. Senior Member
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    11/5/12 (A)

    Music: Bob Dylan – No Direction Home

    Weight PWO: 175lbs

    PWO: 2 Motivate, 1 Scoop RecoverPro (pre/intra)

    Warm-up – 10 minutes*

    Hack Squat - superset
    110x10
    130x10
    150x10
    180x8
    180x8
    180x8


    Good Morning - superset
    40x10
    70x10
    90x10
    110x10
    120x8
    120x8
    120x8 PR

    Hungarian Split Squat
    45x8
    45x8
    45x8

    Lying Leg Curl (Dumbbell between feet)
    45x12
    45x12
    45x12

    Standing Calf Raises
    180x20
    180x20
    180x20

    Seated Calf Raises (using 5” block) (each leg)
    110x20
    110x20
    110x20

    Total Time: 60 min

    Good clean workout today. I’m still fighting a weird toe thing – I jammed the crap out of my middle toe on my left foot (first knuckle to tip turned purple) – it’s been a few weeks since then & it still aches, mainly during squats & split squats… Feels kinda like it’s “double-jointed”
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  35. Senior Member
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    Decided to have some fun & make this winter a little bulkier - along with the UR Spray I'm currently about a week into, I'll be adding Anabeta, AD-3, & DAA to this run, starting the week before thanksgiving, running thru the new year. Getting excited! Take advantage of those holiday calories -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  36. Professional Member
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    Nice work man!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"
  37. Senior Member
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    Thanks man!

    Maybe good calories, coming off deload, or something else, but there was plenty in me for these last couple workouts. The sluggishness I had been feeling last week is long gone... I'm sure it's way too early for the UR spray to be kicking in, but whatever, I like how this week has been rolling so far -
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  38. Elite Member
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    Good deal man. I hate the sluggish feeling. I get it during deloads
    Purus labs Rep
    doin it mountain dog style in here come along for the shred fest-http://anabolicminds.com/forum/workout-logs/229302-danbs-mountain-dog.html
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    Nice work on the supersets
    FINAFLEX REP
    Visit our website at finaflex.com
  40. Senior Member
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    Quote Originally Posted by Danb2285
    Good deal man. I hate the sluggish feeling. I get it during deloads
    The last couple deloads I had to fight myself to hold back and actually de-load, but this time I had to fight to get back in the game...
    http://anabolicminds.com/forum/powerlifting-strongman/240580-road-derby-cup.html
  

  
 

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