Orange's Log

  1. New Member
    OrangeBulker's Avatar
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    6'1"  245 lbs.
    Join Date
    Mar 2012
    Posts
    5
    Rep Power
    36
    Level
    2
    Lv. Percent
    31.67%

    Orange's Log


    I am starting my log on here, it will be used to track general nutritional routine and on-going adjustments to my workout routine. AM seems to be the best fit as you guys generally aren't as full of **** as other sites, so bull**** is out and critical feedbackis welcome.

    Background: I am rather new to training cosistently. I have about a year now, being deligent in the gym and at home trying to get the personal goals achieved. So I am still green and will listen to any suggestion that you guys have! If I am doing something wrong, ****in' tell me.

    Workout Routine: I have been using variations of the 5/3/1 plans since about Oct. '11 - so I am pretty familiar with the specifics and such realted. I am guilty often of doing too much weight/ and too much volume on the assistance exercises, but I assure you this is an issue with being new to the game. I keep my ego at the door and drop weight when needed to move forward.

    Nutrion Routine: I general try to get most of my nutrion from whole foods and am currently stocking up to go wheat free for a couple months, to test out those waters. Don't worry though, carbs will not be limited.

    I will post up later results of todays workout and general nutrition for the day as well as projected routine for the next month or so. You will not be reading about getting rid of love handles on my struggle for 12 pack abs. As I want to progress with lean muscle, strength gains are the ultimate goal.

  2. New Member
    OrangeBulker's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Mar 2012
    Posts
    5
    Rep Power
    36
    Level
    2
    Lv. Percent
    31.67%

    Overhead Press day - Lifting/ Nutrition: <Weighed in today at 242.3 lbs>

    OHP - WU: Bar/10, 95/5,5,5, 115/5
    150 x 5
    170 x 3
    190 x [5] <-- Squeezed out 5 good presses, down to neck/ collar bone with each rep, strict no leg-drive

    Seated DBBL Military Press
    50/ 12,12,12,12
    SUPERset - Side/ Rear Lat Raises
    25-25/12-12, 30-25/12-12, 12-12,12-12
    EZ Curls
    Bar/30, 45/20, 65/15, 85/10, 95/10, 105/5, DROPS - 105-95-85-65-45-Bar/ 5-5-10-10-15-30
    DBBL Preachers
    20/15-15, 30/12-12, 35/12-12, 40/12-12, 45(20)/5(10)-5(10)
    Face Pull
    42.5/12, 50/12,12,12
    SUPERset - Hammer Strength Cable Shoulder Press/ Rev Grip Curl (Straight bar)
    50 (HS Shoulder) - 40 (RG Curl)/ 10 sets of 10 reps each with as little rest as possible to get solid reps.

    Other notes: Warmed up first with about 5 minutes on the bike and some stretching, WO Start: 8:05 PM - WO End: 9:52 PM

    Nutrition:
    Meal 1 (8:10 AM) - 3 scoops whey, 2 tbsp steel cut oats, 1 tsp cinnamon, 1 tsp chocamine powder, 2 tbsp milled flax, water
    - 11:30 - Black Coffee
    Meal 2 (12:15) - 1/2 c raw baby spinach, hard boiled egg, 4 oz. grilled chicken, 3 baby carrots shredded, 1 slice mozzarella cheese, 1/2 cucumber, olive oil and vinegar, black pepper, 1 small protein bar (free sample), water
    - 12:45 - black coffee
    Meal 3 (17:45) - 4 slices bacon diced and cooked with yellow onion, 1/2 c egg whites, 2 tbsp salsa, 2 tbsp milled flax, 1/4 c fat free mozzarella cheese, 1 oz chopped smoked turkey, 2 tsp minced garlic, 2 c soy milk
    - 19:45 - 4 caps Force Factor, 2 caps horny goat weed, 1 scoop Hemavol, 1 scoop BEAST preworkout
    - Intra workout - 3 scoops Surge Workout Fuel (Biotest), 4 tbsp Bulk Modern BCAA, 4 caps Force Factor
    - Post Workout - 1 scoop Surge Recovery
    Meal 4 (22:30) - 4 slices bacon cooked with yellow onion, 1/2 c egg whites, 1/8 c fat free mozzarella cheese, 2 tbsp milled flax, 3 tbsp salsa, 1 whole sweet potato w/ cinnamon and brown sugar
    - 23:38 - 3 caps ZMA, 3 caps MassHGH
    Meal 5 (Pre-Bed) - 1 scoop protein (iForce Protean Red Velvet), 1 c unsweetened Almond Milk, 2 caps FlameOut

    I am in week 3 of my current 4 week 5/3/1 cycle - Ran the cycle Wk1 (x3 + reps), Wk2 (x5 w/ no extra reps), Wk3 (x5/3/1 + reps), Wk4 (Deload)

    Current Training Maxes on 5/3/1:
    OHP - 200 lbs
    Deadlift - 410 lbs
    Bench - 280 lbs
    Squat - 336 lbs

    Current PRs:
    OHP - 190 x 5
    Deadlift - 415 x 3
    Bench - 260 x 6
    Squat - 330 x 4
  3. New Member
    OrangeBulker's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Mar 2012
    Posts
    5
    Rep Power
    36
    Level
    2
    Lv. Percent
    31.67%

    Deadlift day - Lifting/ Nutrition: <weighed in at 242.4>

    DL - WU: Bar/15 (straight leg), 135/5, 185/5, 225/3, 315/3
    355 x 5
    395 x 3
    430 x 1 <-- Wanted 2, got 1 - Grip was weak and stalled about 1/4 way up, got it off the ground, but couldn't pull anymore... Still the heaviest I have actually pulled to date! New PR, but I feel I have more.

    Kroc Row:
    90/8, 100/8, 110/8, 120/8, 80/20
    Pull Ups on Gravitron: [-80] <Slow and stretch w/ no leg drive all lat>
    10,10,10,10,10
    Lat Pull: 4 x 12
    100/12, 120/12, 140/12, 160/12 + 100/12
    SUPERset - Deadlift (135)/ Good Mornings (95)
    10-10, 10-10, 10-10, 10-10, 10-10
    SUPERset - Hanging leg raise (BW)/ Cable Oblique Crunch (97.5)
    15-10, 15-10, 15-10

    Additional Notes: Need to focus on grip work and lower back. Warmed up with 5 minutes on the bike and stretches.

    Nutrition:
    7:05 - 2 caps Reversitol
    MEAL 1 - 7:43 - 3 scoop iForce (Vanilla cake bater), 2 tbsp flax, 1 tsp cinnamon, 1 tbsp chocamine, 2 caps TestoblanV2, 2 caps CLA, 2 caps FLAMEout
    10:45 - Black Coffee
    MEAL 2 - 12:30 - 1/2 c spring mix, 1/4 c baby spinach, 1 hard boiled eggs, shredded cucumber, shredded carrots, 1/4 c sliced mushrooms, cherry tomatoes, black pepper, oil and vinegar, 4 oz grilled chicken, 1 slice PJ chz, whole PayDay candy bar <-- got stuck at work and this is better then a honey bun...
    14:55 - Black Coffee
    MEAL 3 - 16:45 - 4 slices bacon sliced and cooked w/ diced onion, 3 grilled turkey legs (small about 1 lb total meat), 1/2 cup egg whites, seasoning, 2 tbsp milled flax.
    19:35 - 4 caps Force Factor
    19:45 - PRE-WORKOUT - 1 scoop Hemavol, 1 scoop Beast Mode
    20:07 - WORK OUT START - Intra workout drink - 3 scoops Surge Workout Fuel, 4 tbsp BCAA, 4 caps FORCE FACTOR
    MEAL 4 - 22:45 - 1 whole Sweet potato w/ cinnamon and brown sugar, 5 slices bacon w/ onion, 3 whole eggs, 2 tbsp Milled Flax, 4 tbsp Salsa, herbs and spices.
    22:55 - 2 caps TestoblanV2
    23:40 - 2 caps ReversitolV2, 3 caps ZMA, 3 caps MassHGH
    MEAL 5 - Around Midnight - 1 scoop iForce (chocolate truffle), 1 scoop Surge Recovery (chocolate), 1 cap Intimidate.

    NEW PR:
    DL - NEW(430x1), OLD(405x3)
    •   
       

  4. New Member
    OrangeBulker's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Mar 2012
    Posts
    5
    Rep Power
    36
    Level
    2
    Lv. Percent
    31.67%

    13Dec2012 - Bench Day - SAVEdaTATAS - < BW:242.8 >

    Training:
    BENCH - 45s on HS/15, 95/5, 115/5, 185/5,5
    75% - 210x5
    85% - 240x3
    95% - 270x[4] <-- New PR

    Weighted Dips - BW/12, 25/10,10, 45/10
    DB Fly - 30/12, 35/12, 30/12,12
    TRI Ext - 35/20,50/20,65/20,72.5/20,RR (80/10-65/10-42.5/10-25/50)
    High Pull - 135/10, 155/10, 185-135/2-8
    Kirk Row - 225/10,10
    DWN/UP Cable Fly - 17.5/12-12,20/12-12,22.5/12-12

    Additional Notes: (1) DWN/UP cable flyes performed as a SUPERset, 12 low, 12 high with a wide, high pulley. (2) Warmed up with about 5 minutes on the treadmill at a high angle, limited stretching.

    Nutrition:
    7:22 - WAKE UP
    7:25 - 2 caps RevV2
    8:07 - MEAL 1 -Shake (2 scoops iForce Protean, 1 scoop Surge Recovery, 2 c. unsweet almond milk, 2 tbsp flax, chocamine, cinnamon), 2 caps TestV2, 2 caps CLA, 2 caps FLAMEout.
    8:30 - Black coffee
    12:07 - Big Salad (grilled chicken, rice, black beans, hard boiled egg, colby cheese, romaine, bacon bits, pickles, tomatoes), 2 caps CLA, 2 caps FLAMEout
    16:30 - 3 plain rice cakes, 2 whole eggs, 4 slices Bacon, onion, salsa and spices.
    19:30 - 4 caps Force Factor
    19:50 - 2 scoops HemavolV2
    20:10 - Start workout drink (3 scoops surge workout fuel, 4 tbsp BCAA, 4 caps Force Factor)
    22:20 - 2 c. Cooked White Rice, 2 tbsp milled flax, 5 slices Bacon w/ onion, 3 whole eggs, jalapenos and spices, 2 caps TestV2
    23:30 - 1 cap RevV2, 3 caps ZMA, 3 caps MassHGH
    00:01 - 1 cap Intimidate, 1/2 c. Cooked Rice, 1 cup Almond Milk, 1 scoop Surge Recovery
  5. New Member
    OrangeBulker's Avatar
    Stats
    6'1"  245 lbs.
    Join Date
    Mar 2012
    Posts
    5
    Rep Power
    36
    Level
    2
    Lv. Percent
    31.67%

    Day 1 - Dec 17th - Nutrition/ Training

    0649: Wake-up
    0655: 1st Dose - 4 caps Indigo-3G
    0730: 2 caps RevV2
    0800: MEAL 1 - 5 whole eggs, 1/4 c onion diced, all cooked in about 1 tbsp coconut oil, 1 cup jasmine rice, 1/2 avocado, 1 banana, 2 caps TestV2, 2 caps Flameout
    0955: Black Coffee
    1210: MEAL 2 - 3 scoops whey, 2 tbsp whole flax, 2 caps Flameout, 2 caps CLA, 1 multi
    1526: 2nd does - 4 caps Indigo-3G
    1630: 1 small can tomato paste, 2/3 lb browned ground beef (96% lean), 1 cup rice, diced onion, 1 tbsp chicken broth
    1900: 3rd Dose - 4 caps Indigo-3G
    1945: 2 scoops beast mode, 4 caps Force Factor
    2000: Start of Peri-Workout - 3 scoops Surge Workout Fuel, 4 tsp BCAA, 4 caps force Factor
    2140: END Workout
    2150: 1 scoop Surge Recovery, 1 scoop MAG-10
    2240: 5 whole eggs, 1 rice cake, Steamed Asparagus w/ 1 whole clove garlic crushed and 1 tbsp chicken broth, 1 whole sweet potato, 2 caps TestV2, 3 caps MassHGH, 2 caps Flameout

    Plan for the rest of the day:
    30 min prior to Bed, 3 caps ZMA, 1 cap RevV2
    Right before Bed, 2 scoops Whey, 1 scoop Surge Recovery, 1 cap Intimidate

    Training:
    START: 1956; FINISH: 2140; Body Weight: 242.8
    Warmed up 5 min on treadmill, 5% incline and 3.6 mph walk.

    A. Squat - 3x6 @ 265 -
    BAR/10, 135/5, 185/5, 225/5, 265/6,6,6 <-- Little heavy after doing make effort squat for 5/3/1 routine on Saturday
    B. Bench Press - 3x6 @ 220
    BAR/10, 135/5, 185/3,5,6, 220/6,6,6
    C. Deads - 3x6 @ 325
    135/5, 225/5, 325/6,6,6 <-- Dead stop on each rep, let the bar settle, re-gripped and pulled

    D. Close Grip Bench from Floor <needed to find weight>
    135/5, 185/5, 205/5, 225/5,5,5,5 * CLUSTER 5 @ 245 - 245/1,1,1,1,1

    E. Decline Bench - 3x7 @ Weight?
    185/7, 205/7,7,7 <-- Should have gone heavier will move up next go around
    F. Nosebreaker - 3x7 @ Weight?
    75/7, 95/7, 105/7, 95/7 <-- Stay w/ 95 for Wk1
    G. DB Power Fly - 3x7 @ Weight?
    30/7, 40/7,7,7 <-- Use 40 for Wk1

    Other Comments:
    I used my lastest estimated maxes from 5/3/1 routine to estimate the 8RM, so all the weights are a work in progress. I will continue to adjust to try and get the most out of the training.

    EST 1 RM from 5/3/1
    OHP - 221
    DL - 458
    BP - 311
    SQ - 379

    EST 8RM (90%, use this as working 8RM)
    OHP - 174 (155)
    DL - 360 (325)
    BP - 245 (220)
    SQ - 300 (265)
  

  
 

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