Xtatic's Back into it Log!!!

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    Xtatic's Back into it Log!!!


    after being away from the gym for about a month or so i started today once again. im right now 5'10'' 150lbs. my goal is to gain as much weight as i can. somewhere around 15-20 pounds would be nice in 8 weeks. Im going to track EVERYTHING. from workouts to diet. im going to be hopefully eating 5000+ calories a day clean.

    lets get to it. this was my first workout back today

    Day 1: Chest September 25, 2006

    Weight: 150.2 lbs.


    Incline Dumbbell Press
    50 60 70 Reps: 15/10/5

    Flat Barbell Press
    135 155 185 Reps: 15/10/5

    Decline Barbell Press (struggled)
    135 135 155 Reps: 12/10/5

    Push-ups Wide, Shoulder, Close Tri-set
    Reps: 7 7 5
    7 7 5
    5 5 5

    Smith Machine Reverse Push-ups
    Reps: 15 15 15


    i've lost ALOT of what i used to be putting up, but alls going well. hopefully be back soon to what i was and keep gaining weight.

    right now im taking muscle milk as my only supplement. next week ill start on cell-mass.

    any info or comments would be greatly appreciated. figured if i gain 2.70 pounds a week i can make 20 pounds so well see....

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    heres my diet for the first day



    Totals 5019 184 494 349

    cal/fat/carb/protein
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    work out for second day:

    Day 2: Back September 27, 2006

    Weight: 154.4


    Lat Pull-Down
    121 - 141- 161 Reps: 15/10/5

    Dumbbell Row
    45- 55- 65 Reps: 15/10/6

    Dead Lifts
    115- 135- 185 Reps: 15/10/5


    DIET:

    5193 164 529 388

    cal/fat/carbs/protein
    •   
       

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    now that's a workout

    one bit of advice, do deads first. and there's no need to exceed 5 reps with them at any point. JMO.
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    If your diet break down is pretty much accurate and you keep your workouts like that you'll be seeing very nice results in no time. I'd say right at 6 weeks expect for people to start noticing. Nice work man!
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    Workouts look good. Im sure your strenght will be back in no time and the weight should come easily by the way ur eating.
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    Quote Originally Posted by Beelzebub
    now that's a workout

    one bit of advice, do deads first. and there's no need to exceed 5 reps with them at any point. JMO.
    im here to learn so whatever advice just keep sending it. as far as the deads go do them first and say 3 sets of 5 reps each???

    also i carry a journal with me at ALL times and write down EVERYTHING i eat. and i prepare about 3 meals for me to eat while at work. so far my body is going through its adjustment to eating so many calories so ive been feeling a little off but nothing major.

    i track everything on fitday.com is there a way i can like copy that and post it here or send a link so someone can check it out themselves?
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    you can probably cut and paste it, no?

    as for the deads, multiple sets of 5. all depends on how heavy you go. right now 3 sets is fine, but later on, more will be required. gotta figure the more weight you use, the more warmups you'll need to build up to it. as an example: my last set on deads is in the 600's and it takes about 6 sets to build up to it. whatever your last weight is now, do 2 sets of 5 with it and bump up by 10lbs each week. keep moving up and when the 2nd set drops to 4 reps, post it up and i can judge accordingly.
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    Day: 3 Traps/Shoulders September 28, 2006

    Weight: 155.8


    Dumbbell Shrugs w/ 5 second pause
    60 80 90 Reps: 10/10/9

    Reverse incline dumbbell shrugs
    45 45 50 Reps: 10/10/10

    Upright Row
    75-85-85 Reps: 12/10/10

    Barbell Shoulder Press
    95 115 95 Reps: 12/6/10

    Arnolds
    30 35 40 Reps: 10/10/8



    diet was a little weak today no time for breakfast

    4363 130 363 444
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    Quote Originally Posted by xtatic
    Day: 3 Traps/Shoulders September 28, 2006

    Weight: 155.8


    Dumbbell Shrugs w/ 5 second pause
    60 80 90 Reps: 10/10/9

    Reverse incline dumbbell shrugs
    45 45 50 Reps: 10/10/10

    Upright Row
    75-85-85 Reps: 12/10/10

    Barbell Shoulder Press
    95 115 95 Reps: 12/6/10

    Arnolds
    30 35 40 Reps: 10/10/8



    diet was a little weak today no time for breakfast

    4363 130 363 444


    Always time for breakfast! Even when im running out the door I have time to chug some boxed egg whites and a lil olive oil. For traps I would only pick one exercise since they get hit hard on back day and traps are one of the easier areas to get growing.
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    Day 6 missed 2 days cause of schedule

    my diet so far (its 11pm i get out of work at midnight and heading to gym straight after then some sleep) is 4439 182 392 312

    lately ive been having trouble reaching the 5000 mark. any advice on foods to eat that will give me more calories? the chicken and turkey and fish that im eating is high in protein and not a lot of carbs.

    as far as workout is going today i will do Triceps/Biceps and legs to make up for the days i missed

    will post up exact info later. as far as leg goes i will do squat and press.
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    Quote Originally Posted by xtatic
    lately ive been having trouble reaching the 5000 mark. any advice on foods to eat that will give me more calories? the chicken and turkey and fish that im eating is high in protein and not a lot of carbs.
    .
    Natty PB and Olive oil are both tasty high cal healthy fats...
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    150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
    About healthy high calorie foods, buy some nuts. Cashew being my favourite.
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    Quote Originally Posted by Ziricote
    150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
    About healthy high calorie foods, buy some nuts. Cashew being my favourite.
    by hard gainer do you mean hard to gain weight? lol if so then yes i am.

    im going to have to get me some natty pb. im eating a lot of almonds unsalted and peanuts as far as nuts go.

    yesterday went like this

    weight: 154.8

    Tris/Bis

    45* skull crushers
    40/50/60 8-8-8

    Cable pulldown with pause
    73/93/103 6-6-6

    Seated Overhead Dumbbell Ext.
    50/60/65 6-6-6

    Olympic Barbell Curls
    65/75/65 6-6-6

    Hammer Dumbbell Curls
    30/40/35 6-6-6

    Dumbbell Preacher Curls
    30/30/35 6-6-6

    I was reading on the HST work out and thought id give it a shot. only doing 6 reps on 3 sets....
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    Quote Originally Posted by Ziricote
    150lb taking in 4000kcal+ ? Are you a hard gainer? If you are then your goal is completely unrealistic...
    About healthy high calorie foods, buy some nuts. Cashew being my favourite.

    Hes hardcore. I would be vomiting at 4000kcals at 190 let alone 150 hehe
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    Quote Originally Posted by Rivet
    Hes hardcore. I would be vomiting at 4000kcals at 190 let alone 150 hehe
    It's not hard to go over 4000kcal imo, it's just hard to get over it without getting bloated which I really hate.
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    Quote Originally Posted by Ziricote
    It's not hard to go over 4000kcal imo, it's just hard to get over it without getting bloated which I really hate.
    At 150 I doubt Icould go that high with clean cals. Now yea I can, but as you say I hate the bloat. I cant stand it...
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    Quote Originally Posted by Rivet
    At 150 I doubt Icould go that high with clean cals. Now yea I can, but as you say I hate the bloat. I cant stand it...

    my only problem is im eating like crazy!!!! since almost everything i eat is like fish or lean meat and chicken. its super low cals with high protein. but im shooting for over 5k a day. thing is if i miss a meal (breakfast or lunch) there is no way i can make it up with, my schedule.

    so far so good though. ill have my last two days posting up later when i get home. ive gaines 5 pounds so far. now trying to keep it going.
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    Five pounds are great gains! How do your workouts feel? When I started eating to gain I got big strength gains.
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    Quote Originally Posted by axekick
    Five pounds are great gains! How do your workouts feel? When I started eating to gain I got big strength gains.

    well i was out of working out for a month so i dropped considerably. my 6-8 rep max used to be around 225

    ow its around 185 but im doing them all the way to a bout an inch off my chest and slower. but im not really focussing on weight, im just trying to gain size. i saw 5 pounds and was like yea!!!! but now well see how much i gain the second week. i doubt it will be a lot. my goal is around 15 lbs by 8 weeks.

    as far as workouts you tell me they are all up here, except for the last two which i will put up later. also my legs i finally worked out 2 days ago for the first time in a LONG time. and they are KILLING me even today. lol
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    Day 7: Abs & Legs October 2, 2006

    Weight: 155.4


    ABS

    Squats- Smith Machine
    135- 185- 185 Reps: 8/8/8

    Leg Press
    225- 315- 355 Reps: 8/8/8

    Leg Curls
    120- 140- 160 Reps: 6/6/6

    Leg Extensions
    100- 125- 150 Reps: 6/6/6

    Seated Calf Raises
    185- 185- 185 Reps: 10/10/10

    Standing Isolated Calf Raise (Holding a dumbbell)
    40- 40- 40 Reps: 10/10/10




    Day 8: Chest & Forearms October 3, 2006

    Weight: 155.8


    Incline Barbell Press
    115- 135- 155 Reps: 8/8/6

    Flat Barbell Press
    135- 155- 185 Reps: 8/8/6

    Decline Barbell Press
    135-155-175 Reps: 8/8/8

    ______________________________ ______________________________ ____________

    FOREARMS



    Day 8 was yesterday and 7 was the day before.

    like i said legs are still killing me today.

    Day 7 and 8 however i didnot get a lot of calories in. today though i am on track and eating frequently.


    any coments on the workouts?
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    Well, if you're using correct form then you're quite strong for your weight I think. Keep it up.
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    well today was a really good day. first heres my workout

    Day 9: Back October 4, 2006

    Weight: 158.0


    Dumbbell Row
    55- 65- 75 Reps: 8/8/8

    Hammer Hi Row
    225- 275- 295 Reps: 8/8/8

    Cable Row
    107- 147- 127 Reps: 8/8/8




    and now my diet:
    Totals 5850 221 524 440
    cals/fat/carb/protein
    35%/34%/31%

    like i said workout was great and ate a lot of calories today.

    please let me know any remarrks on my workouts, diet, and weight.

    day 1 i was at 150 now on day 9 im at 158. obviously i know thats because of all the food intake i took in today but a lot of the days i hav gone to the gym i had just eaten, and i weigh myself before and after i workout, so cant be that far off right?

    any comments on progress?
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    Quote Originally Posted by xtatic
    day 1 i was at 150 now on day 9 im at 158. obviously i know thats because of all the food intake i took in today but a lot of the days i hav gone to the gym i had just eaten, and i weigh myself before and after i workout, so cant be that far off right?

    any comments on progress?
    Best time to weigh yourself is in the morning after your system is....Hmm empty
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    Quote Originally Posted by Rivet
    Best time to weigh yourself is in the morning after your system is....Hmm empty
    Yep!
    Btw what tempo do you lift with?
    e.g. Slow eccentrics, fast concentric (3 seconds down, 1 second up)
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    Quote Originally Posted by Ziricote
    Yep!
    Btw what tempo do you lift with?
    e.g. Slow eccentrics, fast concentric (3 seconds down, 1 second up)
    slow everything i guess you could say 2 sec down and 2 up? i dont know dont really time myself just make sure i do the excersize right.

    the reason i weigh myself then is cause that weight is accurate. the one i have here at home is give or take 10 pounds
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    Day 10: Traps & Shoulders October 5, 2006

    Weight: 156.8


    Barbell Shrugs
    185- 225- 265 Reps: 8/8/8

    Upright Row
    75- 85- 85 Reps: 8/8/8

    T-Bar Shrugs
    135- 180-135 Reps: 10/8/10

    Bent Over Dumbbell Lateral Raise
    15- 15- 15 Reps: 8/8/8

    Dumbbell Shoulder Press
    45- 50- 50 Reps: 8/8/8

    My diet ratio today was 5697 210 510 461
    fat 34%/ carbs 34%/ Protein 33%

    any comments appreciated.
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    sorry its been a while....

    here are some up to date work out logs. ill have the diets soon.

    im workin out back today.

    Day 11: ABS/ Triceps & Biceps October 6, 2006

    Weight: 155.8


    ABS

    Seated Cable Overhead Extension
    100- 120- 140 Reps: 8/8/8

    Cable Triceps Extension
    13- 33- 22.5 Reps: 8/8/8

    Cable Underhand Pull down
    93- 113- 133 Reps: 8/8/8

    Standing Dumbbell Curls
    30- 35- 40 Reps: 8/8/8

    Isolated Dumbbell Curls
    30- 40- 35 Reps: 8/8/8

    Dual Cable Lateral Curls
    40.5- 48- 53 Reps: 8/8/8


    Day 13: Legs October 8, 2006

    Weight: 154.4


    Squat
    185- 185- 185 Reps: 8/8/8

    Leg Press
    315- 405- 450 Reps: 8/8/8

    Leg Curls superset Leg Extension
    100- 160- 160 Reps: 8/8/8
    100- 137.5- 137.5 Reps: 8/8/8

    Calf Extensions (machine)
    167- ?- ? Reps: 15/15/15

    Standing Isolated Dumbbell Calf Raise
    40- 40- 40 Reps: 10/10/10


    Day 14: Chest October 9, 2006

    Weight: 156.4


    Dumbbell Incline Press
    50- 60- 70 Reps: 8/8/8

    Dumbbell Flat Press
    55- 65- 70 Reps: 8/8/7

    Dumbbell Decline Press
    50- 60- 60 Reps: 8/8/6


    any comments????
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    I just have to ask again, are your weight measurements takemn first thing in the morning or later in the day?
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    Quote Originally Posted by Ziricote
    I just have to ask again, are your weight measurements takemn first thing in the morning or later in the day?
    night time. almost always around 10, 11pm
  

  
 

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