RoidRage gets Revenge!

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  1. Angry RoidRage gets Revenge!


    ^^Pretty catchy huh?

    Well I am going to be starting a log so I can really focus on all aspects of lifting and keep better track of my progress. I really need to record what I'm doing so I can fix my mistakes and learn from them

    Heres the plan:: GOAL TO BE MET BY October 1st, 2007

    -Add 10 lbs of muscle
    -Get BF under 12%
    -Lose the Obliques and get a Six-Pack


    I really am sick of my genetics and current body status and Im going to be kicking it into high gear and really push myself to see what I've got in the next couple of months

    Workout Routine

    Monday Biceps and Triceps

    Tuesday 20 mintue run

    Wednesday Back and Shoulders

    Thursday 20 minute run

    Friday Chest and Legs

    I do abs every week but never have a set day.

    I stick with compound excerices and intense cardio sessions.

    Sets and reps look like--

    5-7 sets per body part with a warmup set, moderate set and and 1-2 heavy sets. I only do 2 exercises per body part.


    Diet

    I try to eat healthy but im still young and try to enjoy my life and not revolve around healthy foods 24/7

    Caloires between 2400-2700
    Carbs between 250-300 grams
    Fat between 25-40 grams
    Protien between 250-300 grams

    Protien sources are Chicken Breast, Tuna, Turkey and Whey
    Carb sources are Pasta and lots of it


    I try to drink around 100oz a day and ATTEMPT to get 8 hours of sleep. Its hard being a kid =P

    Stats Anyone??


    Age: 15
    Sex: yes plz MALE
    Weight: ~155lbs

    BF %: ~15%

    body type: umm really dont know


    Previously Consumed Supplements


    Fast Twitch
    Six Star Protein
    Six Star Creatine
    Six Star NO

    Sci-Fit Whey
    MHP Probolic 12 Hour-SR
    ALRI Cr2
    Body Fortress NOS
    GNC L-Glutamine


    The Underlined supplements in Bold are what I am taking now. Although, I have less then a week supply on all of them except the protien.

    I also have some samples of Purple Wrath and what not that I will use for cardio.

    But WAIT! Theres more!

    Im awaiting a shipment of supplements by next week which includes:::

    MHP L-Glutamine 12 Hour-SR
    Cytosport Complete Whey Protien
    Ulitimate Nutrition Kre-Akalyn
    Controlled Labs Green Bulge
    Controlled Labs White Flood



    Now my lifting routine and running schedule and supplement dosing is normally the same. I try to keep it the same but like to experiment every so often

    So I will keep a detailed log of what I eat, how I trained and when I took my supplements.

    I will post some pictures within a couple days or so.

    Please feel the need to critize ANYTHING becuase I know I need some help still.

  2. Pictures..woo



    Front Double Bicep


    Right Bicep


    Back Double Bicep


    Ab Pose?


    Abs Flexed
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  3. Now of course, My form on this poses aren't great, i have no tan, and these pictures are in low quality. Im just trying to show what Im working with. But this is good, becuase when I take my "After pictures", I will see the difference when I'm tan, good form, and high resoulation pictures.


    Do you guys know of any good sunless tanning products?

    Also please crituqe my form!
  4. Body Part Focus and Personal Records.


    Well right now I have 3 Target Body Parts that I would like to improve:

    1) Abdominal Core- I would really like to shrink the obliques and strengthen the overall core.

    2) Chest- I still have a lot of BF on me so i would like to tone up the chest and give it more of a hard, defined look.

    3) Triceps- Stronger and Bigger Triceps would be my last body part that needs improvment. I never really work them hard enough so I would really like to change that. Adding weight to my lifts is a big goal for me as well.


    Raise Lift Totals

    I need to focus on raising 3 MAX Pr's on the following lifts:::

    1) Barbell Bench Press- Back in the winter, I was putting up 185 about 5 times. Now i can barley do 180. With being a baseball player, I really didnt have the time or energy to bench. I would like to increase my bench back up to 225 pounds.

    2) Split-Leg Deadlift- This has never been a strong lift for me so I would really like to improve on this lift. Right now, I am putting up 335lbs, 2 times. Thats not good for me so I would like to be deadlifting 375lbs x 2 times by my deadline.

    3) Squat- Never really have been squatting enough the past year so I am also going to be focusing on this specific lift. I would like to raise my 295 PR X1, to 340 lbs.

  5. Day 1

    Woke Up at 7:00 A.M.

    7:30 4oz of Patsa and Protein Shake
    8:00 1 Leviathan Pill (Sample)

    WORKOUT-Cardio Session START- 8:45 FINISH- 9:30

    5 min warmup. Stretched. Then ran a mile ~7:19. Took 5 minute break (walked 1/4 mile)

    Ran another 1 1/4 miles ~12 mins?

    15 minute cooldown.
    Never really run much but I need to speed up my metabolism

    9:50 Protein Shake
    12:00 Turkey on Wheat with Salad
    1:30 1 Leviathan Pill (Sample)

    From 3-9 went to a cookout.

    In that span had a couple of hamburgers, some gatorade and a few cup cakes.

    But then I swam for an hour, and played bball for an hour as well.

    11:00 pm Cassein Protein Shake and 3 grams L-Glutamine

    Notes: The weekends are what really are tough to stay on track for dieting but I dont have many cookouts. So I'll survive.

    Also, I am considering adding some Leviathan to my supplemenmt arsenal becuase of its effects it had on my cardio session today.

    I am Also thinking about cycling carbs. Sounds like it works for people so I want to give it a try.
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  6. Lower BF to 17%
    This has got to be a typo, right?


    BTW, killer tan lines, bro.

  7. Quote Originally Posted by rpen22 View Post
    This has got to be a typo, right?


    BTW, killer tan lines, bro.
    hmm I wanted 12 so i put 17. haha yea typo. I made about 10
    on this log so far.

    i know man those tan lines..fustrating.

    Lets just say I tan EVERY time its cloudy. pointless

  8. Hmm, all I meant was that I don't think there's any way you're at 23% BF right now. I'm not the best at guessing body fat, but I don't even think your over 17% BF right now based on your pics. Looks much lower to me.

  9. I know what you mean know. I thought the same thing when my doctor told me that. I was thinking you calling me fat? They "estimated without BF caliper though. The did some weird math but I thought 23% was much to high. I will try to measure it ASAP.

    I am flexing my abs in both pictures though. I have more of a gut then ppl would thing. maybe thats why its high? I really dont know much in terms of Body Fat at all

  10. you look like you only have fat in your love handles. i'd guess somewhere around 10-12%, not 23%

  11. Quote Originally Posted by chaos92287 View Post
    you look like you only have fat in your love handles. i'd guess somewhere around 10-12%, not 23%

    I agree, theres no way your 23%, not even close.

    If you want my advice(take it or leave it) you have a decent foundation to build onto, keep doing your abs, your cardio runs, and all that you do, eat 3000 calories a day, and make sure to incorporate the following(if your not already):

    Widegrip pullups(not chinups)
    Closegrip Bench press(triceps/arm day)
    Straight Barbell curls
    Military press(front only)
    Incline dumbell or Barbell press

    It will be interesting to see your progess.

  12. #1 Your doctor is a moron.

    #2 You have a great "foundation" at 15 years old, so pat yourself on the back about that.

    # 3 15lbs of LBM in just under 2 months is a lofty goal, even for a 15 year old..

    Still, with motivation you will most certainly progress.

    If you are trying to gain muscle, drop the intense cardio, as you put it. Low intensity would suit your needs for a recomp.

    I just want to reiterate that these goals are very lofty.. Monster gains with lowered bodyfat is basically what most people strive for.. the hard-to-obtain uber recomp.... and they certainly don't do it in a matter of months.

  13. Quote Originally Posted by chaos92287 View Post
    you look like you only have fat in your love handles. i'd guess somewhere around 10-12%, not 23%
    Yea thats what I thought too but I need to measure it soon. If its that low. Im not really worried about it then. heck I can deal with that for now. I will prollu go up in the winter so I will just keep it low as low as I can for now.

  14. Quote Originally Posted by RoadBlocK View Post
    I agree, theres no way your 23%, not even close.

    If you want my advice(take it or leave it) you have a decent foundation to build onto, keep doing your abs, your cardio runs, and all that you do, eat 3000 calories a day, and make sure to incorporate the following(if your not already):

    Widegrip pullups(not chinups)
    Closegrip Bench press(triceps/arm day)
    Straight Barbell curls
    Military press(front only)
    Incline dumbell or Barbell press

    It will be interesting to see your progess.

    Awesome thats what I will do then! I love doing all those lifts so it wont be a problem.

    I will post the lifts that I choose from every week for each body part

  15. Quote Originally Posted by Ubiquitous View Post
    #1 Your doctor is a moron.

    #2 You have a great "foundation" at 15 years old, so pat yourself on the back about that.

    # 3 15lbs of LBM in just under 2 months is a lofty goal, even for a 15 year old..

    Still, with motivation you will most certainly progress.

    If you are trying to gain muscle, drop the intense cardio, as you put it. Low intensity would suit your needs for a recomp.

    I just want to reiterate that these goals are very lofty.. Monster gains with lowered bodyfat is basically what most people strive for.. the hard-to-obtain uber recomp.... and they certainly don't do it in a matter of months.
    1) Yes very much so

    2) Thanks man!

    3) Yea that was a lil to much. Im down to 10 which still is a challenge


    What I am trying to is speed metabolism to burn fat, but also add more calories to burn. It is in this e_book i bought from "Shawn LeBrun"

    Well im gonna push myself and learn in the next 2 months. I understand 100% though and I appreciate your input!
  16. BodyPart Exercises


    In case you guys wanted to know, here are the lifts that I choose from every week. I only choose 2 per bodypart per week. Maybe 3 if I am targeting the Abs


    Bicep- EZ Bar Curls, BB Curls, DB Curls, Hammers

    Tricep- Skull Crushers, Dips (variations), Close Grip Bench, and Reverse Grip Bench.

    Shoulder- Miliatry Presses, Overhead Press, DB side laterals and DB Overhead Presses

    Chest- Flat, In. Dec. BB Press,Flat, In. Dec. DB Press, and Dips

    Leg- Squat, Leg Press, Leg Curl and Leg Extension

    Back- Deadlifts, pullups, DB Rows, and BB Rows

    Abs- Hanging Leg Raises, various weighted crunches, cable crucnhes, and incline declined weight crunches.

  17. BF %: ~23%?!?!?!?!?!

    Perhaps your MD is anorexic...

  18. Quote Originally Posted by Rivet View Post
    BF %: ~23%?!?!?!?!?!

    Perhaps your MD is anorexic...
    ^basically

  19. Quote Originally Posted by RoidRageX10 View Post
    ^basically
    That sucks then. The last MD I had check me out said I was over weight and I was 197lbs 33.5 inch waist at the time.

  20. Quote Originally Posted by Rivet View Post
    That sucks then. The last MD I had check me out said I was over weight and I was 197lbs 33.5 inch waist at the time.
    I dont understand doctors, nurses, etc anymore these days..

  21. Quote Originally Posted by RoidRageX10 View Post
    1) Yes very much so

    2) Thanks man!

    3) Yea that was a lil to much. Im down to 10 which still is a challenge


    What I am trying to is speed metabolism to burn fat, but also add more calories to burn. It is in this e_book i bought from "Shawn LeBrun"

    Well im gonna push myself and learn in the next 2 months. I understand 100% though and I appreciate your input!
    I'll be watching.. You are in a perfect scenario to gain and surprise yourself, not to mention us.

  22. Quote Originally Posted by Ubiquitous View Post
    I'll be watching.. You are in a perfect scenario to gain and surprise yourself, not to mention us.
    I'll make it happen

  23. good luck u deffinately have somthing to work with!
  24. Talking


    Day 2

    Alright today is Sunday and it is my off day so I was just lazy today.

    Still dieted though::

    9:00 A.M. - Cinanmon Roll Oatmeal
    11:00 A.M. - Lean Turkey on Wheat. Salad. Protein Shake
    1:00 P.M. - 4oz Pasta
    4:00 P.M. - Tuna Sandwhich w/ mayonaise. 4oz Apple Juice
    5:00 P.M. - Protein Shake
    6:00 P.M. - 6oz Chicken Breast and Small Yogurt
    8:30 P.M. - 4 Fish Fillets (24 grams fat) BAD!
    10:00 P.M. - Cassein Shake

    Calories - 2600

    Protein - 225 grams
    Carbs - 320 grams
    Fat - ~50 grams

    Alright so not the best today but its an off day so im not worried. I normally eat 25 grams of fat but that fish killed me so thats never gonna happen again! Also I forgot my protein shake this morning but other then that im good. I bump up the PROTEIN on lifting days so dont worry.Note: I may start carb cycling to see what happens.

    Tommorw is Biceps and Triceps w/ Abs!

  25. ok good luck try and keep out the fat as much as possible. most fish i get is low in fat.

  26. Quote Originally Posted by j0sh710 View Post
    ok good luck try and keep out the fat as much as possible. most fish i get is low in fat.
    Only keep fat low if the carbs are high.

    If you lower the carbs for CKD, you need to raise the fat or you encounter gluconeogenisis problems.. which sabatoge ketosis.

    That being said, I don't feel RRx10 needs to do CKD, although he espressed interest.

    Regarding the low fat fish, even fish high in fat generally are high in healthy fats... the ones you should ingest, unless you're going for a contest prep.

  27. ok thanks man, good info. I am starting a log soon maybe you can help me with that, but i need 20 posts before it lets me put in pics.

  28. Quote Originally Posted by Ubiquitous View Post
    Only keep fat low if the carbs are high.

    If you lower the carbs for CKD, you need to raise the fat or you encounter gluconeogenisis problems.. which sabatoge ketosis.

    That being said, I don't feel RRx10 needs to do CKD, although he espressed interest.

    Regarding the low fat fish, even fish high in fat generally are high in healthy fats... the ones you should ingest, unless you're going for a contest prep.

    Alright thanks man. Yea the fish is low in saturated fat which im trying to stay away from and im doing good at it too. Under 15 grams a day. Usually 10. haha no contest for me yet. we'll see.

    Thanks Again

  29. Day 3

    Workout
    - Biceps and Triceps Time Training: 50 minutes.

    Bicep

    EZ Bar Curls
    60lbs x 10
    65lbs x 8
    75lbs x 7
    85lbs x 5

    Hammers
    15lbs x 10
    25lbs x 7
    30lbs x 4

    Tricep

    Close Crip Bench Press
    95lbs x 10
    110lbs x 8
    135lbs x 6
    155lbs x 4

    Skull Crushers
    35lbs x 10
    40lbs x 8
    55lbs x 4

    Notes on Training: I was supposed to only have one set of 10 reps per body part. im still getting used to the routine so there will be some falws. Other then that had a pretty good day. Felt a little queezy though with Purple Wraath. Luckeily it was only a sample and will not be taking it daily. Sorry CL!!

    I was lagging a bit today becuase the Indians were playing Boston!! sadly, they are getting massacred. I may do some core training tommorow but main focus is CARDIO!!

    Diet


    10:00 AM - Oatmeal and Protein Shake
    12:00 PM - Turkey on Wheat
    2:00 PM - Beef Jerky
    4:00 PM - Protein Shake
    5:00 PM - 4oz Pasta and Salad
    7:15 PM - Workout
    8:15 PM - 6oz Chicken Breast.Turkey on Wheat. Protein Shake
    9:30 PM - 4oz Pasta
    10:30 PM - Cassein Protein Shake

    Nutrition

    Calories - 2730
    Protein - 242 grams
    Carbs - 342 grams
    Fat - 27 grams

    Supplements
    6:15 PM - Took 5 Green Bulge pills and 3 White Blood pills
    8:15 PM - Took 5 grams of MHP's glutamine

    During my workout I sipped Purple Wraath(DID NOT LIKE)

  30. You might want to add some protein into that preworkout meal. I generally don't ever do no protein meals, but maybe that's just me.
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