thesinner takes up too many characters: A log of my contest preparation & summer bulk
- 05-05-2007, 12:04 AM
thesinner takes up too many characters: A log of my contest preparation & summer bulk
This is a continuation of my other log Repent Ye Sinner and let Havoc Reign! which I have moved to free up some of the other threads in that forum.
I've just recently moved, and begin my summer job on Monday. I've joined a new gym (Health and Strength Gym), and am pretty stoked about it all because they have much nicer facilities (and Hammer Strength's) than my college's gym.
Here is (tentatively) what my diet will look like for the next couple of weeks:
4am: 5 g BCAA's and my Pre-workout "homebrew" (see supplements) 5mg Yohimbine, 12.5mg Ephedrine HCl, 1000mg Vit. C, (Possibly some chocamine if I'm needing an extra boost)
4:30-5:30ish: 10g BCAA's mixed in green tea with RK
5:30: Post workout shake (1-2 scoops of ATW whey protein Blend).
7:00 Breakfast: 6 whites, 1 yolk, greens, and some lean ham, roast beef, or turkey. B-complex Milk thistle and Sesamin.
10:00: 2nd Breakfast: 1 & 1/2 cans of chunk lite tuna mixed with some sort of condiments (hot sauce, mustard, salsa, or a combination)
1:00pm: Lunch: Same or similar tuna concoction
4:00pm: Dinner#1 : 2 Grilled Tilapia filets with greens
6:00pm: Dinner #2: Grilled Chicken breast or lean steak with some more greens
8:00pm: Dinner #3: Cottage cheese with some cashews
9:00pm: Bedtime: 10mg Zinc, 3 mg Melatonin, 500mg TTA, 1000mg Vit. C.
*This is a little high in the sodium content, but it's all good. With enough water, I'll get my sodium pumps upregulated like crazy (we're talking Tom Cruise kinda crazy) for when it comes time to cut water and Na+.
-Homebrew Pre-workout: 1 TBS contains 1g Tyrosine, 2g Dicreatine Malate, 2g Creatine Monohydrate, 2 g Beta Alanine.
-Yohimbine HCl: Taken in 5-10mg incriments 2-3x daily.
-Chocamine: Taken 500mg bi-daily (or as I feel the need for a little extra 'oomph')
-Ephedrine HCl: 12.5mg taken 2-3x daily
-Zinc: 10mg every night
Milk Thistle: 500mg every day, usually taken with breakfast #1
TTA: 500mg 2-3x daily. (500mg is ALWAYS taken prior to cardio and prior to bed)
Sesamin: 1-2 tsp daily, split into 2-3 doses
**My diet and supplementation scheme will change dramatically over these next few weeks, but I will be sure to keep everybody updated.
My Training Schedule is as follows (I am switching it up from HST to a 4-day split):
3 sets Squats
3 sets Hack Squats
3 sets Stiff-Legged Deadlifts
3 sets Leg Press
3 sets Leg Extensions
2 sets Standing Calf Raise
1 sets wrist curls
Tuesday: Shoulders & Traps:
3 sets DB Shoulder Press
3 sets Smith Military Press
3 sets Glass-style Side Laterals
3 sets High Pulley Rear Delt Cable Cross
3 sets DB Trap Raise
2 sets Wrist Curls
1 sets Standing Calf Raise
Wendesday: HIIT Cardio
Treadmill or Elliptical Action
Thursday: Back & Biceps
3 set Rack Pulls or Deadlifts
3 sets Hammer Strength Rows
3 sets Pulldowns
3 sets Incline DB Rows
3 sets Incline DB Curls
3 sets Preacher Curls
2 sets Calf Raise (whatever I'm up for that day)
Friday: Chest & Triceps
3 Sets Incline DB Press (might have to replace with Hammer strength machine, as I don't know how high their DB's go)
3 sets Incline Smith Bench
3 sets Weighted Dips
3 sets Rope Cable Extensions
2 sets One-arm Reverse Grip Pushdowns
1 sets Calf Raise
1 sets Wrist Curls
Saturday: HIIT Cardio
I don't think I'm gonna bother waiting for the gym to open on it's later weekend hours (or drive my ass all the way up there). I will probably run Sprints and agility drills.
Free day Cardio. I do whatever the heck I please.
**Also note, I will probably be doing second sessions of cardio in the afternoon (more likely than not this will consist of jumping rope or an HOC circuit that includes jumping rope), after I get home from work, 2-3 days per week. I'm also thinking about putting in some neck work, so if I have time on a couple of my days, I'll be throwing in a little bit on the neck machine.
Weight and measurements will be posted tomorrow morning (upon wakening).
If you are still awake, thanks for taking the time to read.
- 05-05-2007, 12:08 AM
- 05-05-2007, 12:17 AM
I also want to make it understood that beastiality, or whatever Chad and I do with goats in our personal time is not to be discussed within this thread.
05-05-2007, 12:18 AM
05-05-2007, 01:09 AM
05-05-2007, 03:22 AM
05-05-2007, 10:43 AM
05-05-2007, 11:16 AM
Left Arm Straight: 13.5"
Left Arm Bent: 15.25"
Left Calf: 15.25"
Left Leg (Midthigh): 23"
Stomach (Around my belly button): 29.75"
Sprints on the track today:
800m sprint, 200m walk 2x
400m sprint, 100m walk 4x
Then I did a few bleachers and finished up with an 800m jog.
Had a really bad stomach ache this morning. My mom's convinced I have galstones, but I think she's just overreacting.
05-05-2007, 01:28 PM
05-05-2007, 02:09 PM
What about homosexual necrophilia? Can we discuss that here?
05-05-2007, 02:23 PM
05-05-2007, 03:13 PM
05-05-2007, 08:48 PM
05-05-2007, 08:53 PM
Hey, you leave Mr. Chippy outta this!
05-06-2007, 10:49 AM
For cardio today, I just had to hit up the beach. Since I'm home for the weekend and I love a nice barefoot run across the sands of good ol' Lake Erie, it was inevitable.
I ran ~2 miles to the breakers (where you just know I jumped up onto the breaker wall, threw my fists in the air, and screamed "DREGGO!!!!" ), ran the 2 miles back, and walked around on the sand for 5 minutes for a nice cool down.
Other things on my agenda today are to play Lacrosse with my little sister, and go rollerblading with my Dad. Busy Sunday, I should sleep peacefully tonight.
05-07-2007, 05:59 AM
First day at the new gym
Squats: 225*12 315*7 320*6
Hack Squats: 180*12 230*10 270*8
Stiff-legfed Deads: 275*12 295*6 315*5
DB Lunges: 60*10 65*10 70*8
Leg Extensions: 200*12 250*9 300*7
Standing Calf Raise: 120*10 140*10
Bodyweight Today: 175lbs (I'm using a new and less precise scale. The one I was using in my last log was accurate to 1/2lbs this one I'd say is accurate to the nearest 2 lbs.)
I also emailed PM this morning. I've got too much going on this weekend, and won't be able to make it down to C-bus to be photographed. BB.com should be covering the competition, so I should at the very least have pics from the show @ BB.com.
05-07-2007, 08:03 AM
05-07-2007, 04:37 PM
Not if you like rockin' old school, and pick out the tombs from the 1800's. Or when the husband and wife are buried in the same grave......when you're tryin' to get your kicks before the gravekeeper calls 5-0, you don't have time to care.
05-07-2007, 09:45 PM
05-08-2007, 06:14 AM
Shoulders & Traps:
DB Shoulder Press: 55*15 65*9 70*6
Smith Shoulder Press: 185*12 205*10 225*6
Glass Laterals: 10*15(negatives) 25*12 30*10
High Pulley Rear Delt Cross: 30*15 40*11 50*9
DB Trap Raise: 20*10 20*10 30*8
Thick Bar Wrist Curls: 95*40 95*40
Standing Calf Raise: 140*12
Bolded is a new PR! Though this might be due to using a bench with a backrest (as I usually don't use a back rest).
After my workout I ran on the treadmill for 15mins. The treadmills at the place only go up to 10mph and I was complaining about my old gym's only going up to 12. I'm gonna play around with it tomorrow and probably run @ a 5% grad.
Oh yeah, I forgot to mention in my original post (if you were able to digest that downpour of info) that I've been taking Cissus (NP's Bulk, though I prefer USP's Rx) 2 caps 2x daily for my knees. Truly a godsend for the joints and a great anti-catbolic.
Bodyweight Today: 175lbs.
I was weird, I weighed myself yesterday evening, and weighed 170lbs. Just thought that was kinda strange, as I would expect to weigh more, but whatever.
05-08-2007, 08:23 PM
Jumped rope for 20 minutes after work today.
My ass is soooooo f-ing sore! Apparently, transitioning from an HST to a 4-day HVT Split is the means for some serious DOMS.
Traps are also killing from those DB trap Raises, I think I might drop it to only 2 sets of that exercise next week, and add another delt exercise. Tomorrow is HIIT cardio, and I seriously can't wait until Thursday: Back day is my FAVORITE!!!!!!
05-08-2007, 08:34 PM
05-08-2007, 08:40 PM
05-08-2007, 08:41 PM
Let me ice the cake with this and just say that it hurts to walk
05-08-2007, 08:42 PM
05-09-2007, 05:52 AM
15 minutes of HIIT on the treadmills
20 minutes of HIIT on the ellipticals (30sec easy - 30 sec hard for the first ten minutes, then 1 minute easy - 1 minute hard for the second ten) followed by a 5 minute cool-down
Then I dug up some dead bodies and..........
05-09-2007, 09:39 AM
05-09-2007, 11:19 AM
05-09-2007, 11:21 AM
05-09-2007, 12:14 PM
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