Orange's Log

[OrangeBulker]

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.

 

[OrangeBulker]

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

 

[OrangeBulker]

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)

 

[OrangeBulker]

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

 

[OrangeBulker]

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)