RoidRage gets Revenge II

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    Loading up on Creatine


    Im going to start my creatine cycle tommorow. 15g/day for 6 days at 5 g/dose 3 times daily.

    Im gonna hit Back and Soulders tommorow

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    why back and shoulders same day - thats two primary muscle groups.
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    Quote Originally Posted by ahenage View Post
    why back and shoulders same day - thats two primary muscle groups.
    Yup I know.

    It's just how my schedule works out for me. I work all my body parts except biceps 3 times a week.
    •   
       

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    Im bumping my diet to 4,000 kcals per day.

    I forgot to add in my can of tuna.

    I may take out pasta,but I dont want to short-change my gains so Im eating tons of food until March.

    My offical start date is 1-7-07 for this bulk.

    Im getting my body used to weights again after taking a 2 week break.
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    Quote Originally Posted by RoidRageX10 View Post
    Im bumping my diet to 4,000 kcals per day.

    I forgot to add in my can of tuna.

    I may take out pasta,but I dont want to short-change my gains so Im eating tons of food until March.

    My offical start date is 1-7-07 for this bulk.

    Im getting my body used to weights again after taking a 2 week break.

    Looking back through your diet, I would make one change.

    In M5 (post workout shake) I would take the EVOO out of that. It will blunt the insulin spike that you are looking for in regards to rapid protein uptake.

    If anything, guzzle some at night straight or replace the 'milk only' with another shake and add it to that, prior to bed to slow down digestion overnight.
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    Quote Originally Posted by Xodus View Post
    Looking back through your diet, I would make one change.

    In M5 (post workout shake) I would take the EVOO out of that. It will blunt the insulin spike that you are looking for in regards to rapid protein uptake.

    If anything, guzzle some at night straight or replace the 'milk only' with another shake and add it to that, prior to bed to slow down digestion overnight.
    good point i'll take that out. should I buy some cassein protein? Or will plain old whey be ok?
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    Quote Originally Posted by RoidRageX10 View Post
    good point i'll take that out. should I buy some cassein protein? Or will plain old whey be ok?
    Whey + EVOO is ok. FF Cottage Cheese w/ PB is good too.
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    Quote Originally Posted by Xodus View Post
    Whey + EVOO is ok. FF Cottage Cheese w/ PB is good too.
    I will try the EVOO + whey tonight.

    Im not a fan of CC, but I will give it another go sometime soon hopefully.
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    Quote Originally Posted by RoidRageX10 View Post
    I will try the EVOO + whey tonight.

    Im not a fan of CC, but I will give it another go sometime soon hopefully.
    The Fat Free isn't too bad, just expensive. After eating that all the time, I hate the taste of 'regular' CC. Way too salty!
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    Quote Originally Posted by Xodus View Post
    FF Cottage Cheese w/ PB is good too.
    Good lord Xodus!! You mix PB and CC??? Are you human?
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    Quote Originally Posted by Xodus View Post
    The Fat Free isn't too bad, just expensive. After eating that all the time, I hate the taste of 'regular' CC. Way too salty!
    Sometimes when I shop at Save-a-Lot, the foods are not that great. I will see what Wal-mart sells.
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    Quote Originally Posted by Hurleyboy05 View Post
    Good lord Xodus!! You mix PB and CC??? Are you human?
    Have you tried it? Its delicious! Almond butter is good too! Only the FF CC though. It's nasty as hell with the 4% stuff.
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    I'll give it a shot tomorrow... but I'm not gonna lie, I'm hesitant!
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    Looks good bro, i'll be following along ... good luck! :burg::burg:
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    Quote Originally Posted by Xodus View Post
    ...FF Cottage Cheese w/ PB is good too.
    So, I'm not the only one who does this. I usually load up celery sticks with PB and dip into a tub of Cottage Cheese.
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    Quote Originally Posted by Rivet View Post
    So, I'm not the only one who does this. I usually load up celery sticks with PB and dip into a tub of Cottage Cheese.
    CC is pretty damn versatile. Makes a decent dip when blended with spices/hotsauce/salsa too!
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    Quote Originally Posted by Xodus View Post
    CC is pretty damn versatile. Makes a decent dip when blended with spices/hotsauce/salsa too!
    Add some Dill and blend it up and it becomes a great Dip.
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    CC+Yogurt the best of all tastes like a cheesecake
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    1-7-08 Chest and Triceps


    Warmed up with some jump rope and did some "dots".

    Incline BB Press (Went to heavy for my first set of inclines.)
    45lbs x 10
    95lbs x 8
    135lbs x 3
    160lbs x 1
    145lbs x 1

    Flat BB Press
    135lbs x 4
    175lbs x 4
    180lbs x 2

    Body Weight Dips
    BW x 10

    Pull-Downs
    30lbs x 10
    50lbs x 8
    80lbs x 3 (Broke Machine)
    100lbs x 6
    120lbs x 4

    Skull Crushers
    45lbs x 8
    65lbs x 4 (Left elbow sore)

    Did some Ab Work. Supersetted Med Ball and Leg Raises. 2 sets each. Nothing Special.


    DIET for tonight will hit 3,700 calories and 280 grams of Protein
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    1-8-07 Biceps


    Keep in mind all my lifts have 4 second negatives and 2 second positves.

    EZ Bar Curls
    35lbs x 10
    45bs x 8
    75lbs x 7
    80lbs x 4 (Inverted Grip)

    DB Incline Curls
    15lbs x 8
    30lbs x 5


    Diet was over 4,000kcals but I had too much unhealthy fats. 290grams of Protein though with 1 Shake.
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    Quote Originally Posted by RoidRageX10 View Post
    Keep in mind all my lifts have 4 second negatives and 2 second positves.
    Makes a difference, huh?
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    Quote Originally Posted by Xodus View Post
    Makes a difference, huh?
    My muscles are under more tension for more growth..

    Im also usually sore the next day when I do them
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    A Few updates


    1) Today our school had no power, so I didn't lift there today. I am taking today, (Wednesday), off, and will work shoulders at home tommorow and do Legs and Back on Friday.

    2) I have once again changed my diet. Calories are about the same but some foods are different. My mom is going to buy me protein again so I will be taking 1 Shake (during class) and just eat Turkey Sandwhiches for lunch.

    3) I am sticking to Food, Creatine Monohydrate, and Protein.

    I will not be buying Leucine, or BCCA's or Neovar, or anything like that. Just sticking to the extreme basics. I want to see my gains without the "little extras".

    4) I have a question about my routine.

    Should I do?

    Monday - Chest and Triceps

    Tuesday - Biceps and Abs

    Wednesday - Back

    Thursday - OFF

    Friday- Legs, shoulders and Abs

    Sat and Sun - OFF

    Or should I just leave out Biceps on Tuesday so I have time to recover? I dont mind leaving out biceps at all. I need to even my body out
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    man in ur avatar your biceps are huge!!!!!!!!! but anyways keep up the good work
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    Quote Originally Posted by j0sh710 View Post
    man in ur avatar your biceps are huge!!!!!!!!! but anyways keep up the good work

    haha Thanks man. Problem is, I was "pumped" from a workout =/

    Yup I'll do my best.
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    1-9-08 Diet


    Calories - ~4,400
    Protein - 290g
    Fats- 126g
    Carbs- 480g
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    Quote Originally Posted by RoidRageX10 View Post
    Calories - ~4,400
    Protein - 290g
    Fats- 126g
    Carbs- 480g
    hell ya roid! You'll turn into a 3/4 hitter in no time eating like that,lol j/k.

    "But chicks do dig the long ball" (that may have been before your time?)
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    Quote Originally Posted by Distilled Water View Post
    hell ya roid! You'll turn into a 3/4 hitter in no time eating like that,lol j/k.

    "But chicks do dig the long ball" (that may have been before your time?)
    Ha ha yea I better! lol it doesnt matter to me, I just wanna play some baseball.

    I think chicks dig the fast atheltic ones now. Who knows. lol
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    1-10-07 Off day


    Decided to give my body another day of rest. No workout today. I will squeeze in shoulders on Saturday Morning.

    Diet for today:
    kcals 4195
    Fat 101
    Carbs 487
    Protein 295
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    1-11-07


    Deadlifts
    135 x 10 (SLDL)
    225 x 7 (SLDL)
    315 x 4
    365 x 1

    Squats
    135 x 10
    185 x 8
    225 x 3
    245 x 4

    90 degee Bench Press
    195 x 2
    205 x 1
    225 (missed)

    Leg Press
    290 x 8
    360 x 6
    400 x 6

    DB Curls
    45lbs x 7

    40lbs x 5 x 2

    Leg Raises
    BW x 10



    Alright, today's workout sucked from the beginning becuase my numbers were down. My Dealift went down 50lbs which really suprised me. I wish I only took 1 week off instead of 2.

    Give it another week and my numbers will be going up and I will be closer to my goals.
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    Quote Originally Posted by RoidRageX10 View Post
    Deadlifts
    135 x 10 (SLDL)
    225 x 7 (SLDL)
    315 x 4
    365 x 1

    Squats
    135 x 10
    185 x 8
    225 x 3
    245 x 4

    90 degee Bench Press
    195 x 2
    205 x 1
    225 (missed)

    Leg Press
    290 x 8
    360 x 6
    400 x 6

    DB Curls
    45lbs x 7

    40lbs x 5 x 2

    Leg Raises
    BW x 10



    Alright, today's workout sucked from the beginning becuase my numbers were down. My Dealift went down 50lbs which really suprised me. I wish I only took 1 week off instead of 2.

    Give it another week and my numbers will be going up and I will be closer to my goals.

    Hey man you started with SLDL. They really tax your opening explostion. Doing your 1st 2 sets on deads like that will def kill you regular deads. Also you did DL and squats before bench. I can barely walk after I squat and deadlift on the same day let alone even think about benching. Dont worry about it.
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    Quote Originally Posted by Distilled Water View Post
    Hey man you started with SLDL. They really tax your opening explostion. Doing your 1st 2 sets on deads like that will def kill you regular deads. Also you did DL and squats before bench. I can barely walk after I squat and deadlift on the same day let alone even think about benching. Dont worry about it.
    Oh ok. That would make sense. I was like WTF! 315 is not heavy weight. Well I'm not going do SLDL because my regular deads are safer for my back.

    Haha I'm very sore right now. Can't wait for abs and shoulders at 9:00 AM!


    Hey guys..I lied. I did buy some Leucine and BCAA's. I dont plan on using the BCAA's for my bulk though. Not yet. 5g of Leucine Post-workout.
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    1-12-07 Mixing it up


    Alright so yesterday I did some shoulders and abs. 30 minute workout. Short and Simple.

    Miliary Press
    50lbs x 12
    50lbs x 12
    50lbs x 10
    50lbs x 12

    DB Side Rasies
    10lbs x 12
    10lbs x 12
    10lbs x 10
    10lbs x 12

    Side-to side Olbiuqe DB Raises
    50lbs x 10 x 2/side
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    Few Changes


    1) If I workout at home, Im only counting the weight on the bar and not the bar.

    It's either 5,10 or 15lbs and Im done including it.

    If I'm at the weight room though, I will count the bar (since it's 45lbs).

    2) Here is my new traning split:

    M- Chest and Tri's (abs light)

    W- Back (Abs HEAVY)

    F- Legs and SHoulders (abs light)

    And If I do biceps at all, I am going to use One-handed barbell curls. I tried them out today, and I liked it.

    3)
    My new supplement regimin.

    5g Fish Oil
    1g MSM
    2 Multi's
    3g Vitamin C

    Creatine Monohydrate 3-5g Post-Workout
    Leucine 5-10g Post-Workout
    Protein Shake - 1 during School
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    Weight of the bar is still weight. Why are you excluding it?
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    Quote Originally Posted by Xodus View Post
    Weight of the bar is still weight. Why are you excluding it?
    I dont know if it's 5lbs or 15lbs. Its annoying when I can bench 185lbs 5 times at my house, but only 180lbs twice at the school.(I was tired from inclines though). I need to get a scale but I doubt my mom wants to buy one right now so I can weigh it.

    I think it's closer to 10 then 15lbs like I have been writing it down as.

    It is the Athletic Work's Bar from Wal-mart if that helps at all. In additon, I have:

    1 25lbs
    2 14.7lbs
    2 10lbs

    on each side of the bar which somes out to 148.8lbs.
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    1-14-08 Chest and Triceps and Abs


    Flat BB Bench
    65lbs x 10
    95lbs x 8
    135lbs x 4
    175lbs x 5
    185lbs x 4 (didnt do negatives on this set)

    Incline BB Bench
    95lbs x 6
    135lbs x 4

    Tricep Pull-Downs
    30lbs x 10
    70lbs x 8
    120lbs x 6
    130lbs x 4

    Skull Crushers
    45lbs x 8
    65lbs x 6
    70lbs x 4

    Leg Raises SS/ Core Work 1 min. rest

    3 sets 12 reps on leg raises
    10 reps each side of obliques (no idea what the name is)

    Workout Under 35 minutes today.


    Thoughts on the Day:

    Well when I was warming up, on bench, kids were looking at me like I was crazy for doing 65lbs. The kids only can bench like 165lbs yet they still warm-up with 135lbs on bench on wonder why they are pencil-thin..they also curl everyday....is warming up with light weight that dumb looking? When I put on 185 they thought I was crazy, yet I still put it up 4 times.

    anyway, just saying how suprised I was to see how dumb other people look when they lift.
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    1-18-08 Diet


    Calories - 4,000
    Protein-295
    Carbs- 450
    Fat - 105

    This is 1-14-08..not 1-18-08
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    Hey I warm up with 25's on each side for 2 sets of 15 and 20 then 45's for 15. Then I throw 225+ on there for workouts. I know I look dumb but **** em'. Not worth blowing a rotator cuff or labrium over.

    Thats why your bench is going up and they're stil only bench 165, gotta be warm.
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    Quote Originally Posted by Distilled Water View Post
    Hey I warm up with 25's on each side for 2 sets of 15 and 20 then 45's for 15. Then I throw 225+ on there for workouts. I know I look dumb but **** em'. Not worth blowing a rotator cuff or labrium over.

    Thats why your bench is going up and they're stil only bench 165, gotta be warm.
    ya gotta do what ya gotta do.

    Sure I CAN do 135lbs 15 times..but i have to use some energy.

    not with 65lbs though.
  

  
 

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