RoidRage gets Revenge II

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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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    1-16-08


    I did a bunch of stuff today..deff. didn't follow a routine.

    Today I had my final exam for gym. Ran a mile in 7:12

    Then I lifted after school as usual.

    Deadlift
    135lbs x 10
    225lbs x 6
    295lbs x 3
    340lbs x 4
    340lbs x 4

    Powerclean
    95lbs x 8
    135lbs x 6
    155lbs x 3
    135lbs x 5

    DB Rows
    25lbs x 8

    This is when I went all over the place..I talked to our new atheltic trainer and hes a cool dude so I was talking to him about stuff..kinda walked around for 15mins and did some exericses.

    Row Machine
    45lbs x 10

    Power runner
    3 sets of 8 reps per leg. 65lbs

    Flat BB Bench Press
    115lbs x 8
    145lbs x 3
    185lbs x 4
    205lbs x 1
    215lbs x 1/2 (spott helped me. took about 10 seconds to finish the rep)


    ----
    some news.


    Im getting bored of negatives. Are these worth it?

    ----In addition, the weight room has changed..

    It is open

    Monday
    Wednesday
    Thursday

    My new routine would be....

    Monday - Chest and Shoulders

    Wednesday - Legs and Back

    Thursday - Abs and Arms


    What do you think about this?
    --
    EX. Workout

    Monday
    Incline BB
    Flat DB

    Wed.
    Squats
    Deadlift
    Leg Press
    Rows

    Thur.
    Ab exercises
    Rope Pull Downs
    Inverted EZ Bar curls
    CG Bench Press
    Incline Curls


    There's a sample..


    ---
    My diet has been ok this week. I have exams and I can't really do that much cooking this week. Need my 4,000 calories


    ---MY LEUCINE HAS ARRIVED! AND IT TASTES HORRIBLE!!

    woo, but im taking 5g PWO
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    1-17-08 Legs and Shoulders


    Did what I could without a spot for most of the Workout

    Squats
    135lbs x 10
    185lbs x 8
    295lbs x 3
    235lbs x 6
    225lbs x 6
    135lbs x 10

    Leg Press
    200lbs x 8
    410lbs x 4
    390lbs x 4

    Military Press
    65lbs x 10
    115lbs x 7
    135lbs x 3 (PR)

    Power-Runner
    8 reps each leg. 1 set. 90lbs


    I need to go higher on all my lifts for my legs becuase I have the energy and strength to do so..I just need to make sure I have a spotter(s) around me.
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    Quote Originally Posted by RoidRageX10 View Post
    some news.


    Im getting bored of negatives. Are these worth it?
    TESTOSTERONE NATION - Four Seconds to More Productive Workouts
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    thanks for the article X.
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    Alright I have 7 full weeks of lifting to go.

    Im going to add in Kre-Alkalyn. I will take 1.5 grams a day of KA for strength along with 3 grams of CM for size.

    Current Records

    Squat 245lbs x 4
    Deadlift 405lbs x 1
    bench 205lbs x 1
    Miliatry Press 135lbs x 10

    I need to add by March 10th

    70lbs to my squat -1 rep
    0lbs to deadlift +2 reps
    25lbs to bench +2 reps
    0lbs to M-Press +7 reps


    Showtime.
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    1-21-08 Chest and Shoulders


    Did what I could at home..

    BTW, the bar weighs 10lbs

    Flat BB Bench Press
    60lbs x 10
    110lbs x 8
    140lbs x 3
    180lbs x 6
    190lbs x 4 (PR) (no negatives)

    Standing Military Press
    60lbs x 10
    70lbs x 8
    90lbs x 9
    110lbs 2 (no idea what happened)

    Front DB Raises (5 second negatives)
    5lbs x 10
    10lbs x 10
    15lbs x 6
    20lbs x 4


    Tonight my diet will be around 3.8 kcals.

    Should I take my Leucine on off days as well?
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    Diet for the 22nd was ~3,900 calories.

    1/23 Diet

    Calories 4250
    Fars -114
    516 - Carbs
    287 -Protein

    I will post my workout tommorow.
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    1-23-08 Back and Legs/Strength Day


    Deadlift
    135 x 10
    225 x 7
    315 x 3
    345 x 4
    375 x 2

    Powerclean (no set reps, just doing what I can)
    135 x 5
    135 x 6
    145 x 5
    155 x 7
    175 x 3
    missed 185
    missed 185

    Squat
    135 x 10
    155 x 6
    225 x 3
    255 x 4
    275 x 3

    Bent Row Machine
    45 x 8
    70 x 6
    90 x 7
    135 x 2
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    1-24-08 Triceps/Abs/leg


    Dips (2 sets till failure)
    BW x 19
    BW x 11

    Rope Pull Downs
    30 x 10
    70 x 8
    120 x 4

    Skull Crushers
    65 x 8
    75 x 3

    Power-runner
    45 x 10 (each leg)
    70 x 6 (both legs same time)
    135 x 8 [right leg]
    45 (few reps, tried to strech knee)[left leg]

    Abs/Agilty
    Lots of DOTS with DB's

    Leg Raises
    BW x 20
    BW x 15

    Incline Crunches
    BW x 10
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    Updates


    1)
    Im at 161lbs now! Im gaining weight (some fat of course) at 4,000 kcals a day. At the rate I'm going, I will get to 170lbs by Feb. 25th (which is one pitchers/catchers start) but depending on what time of the day practices start, my bulk will end Friday, March 7th.

    2)
    On Wednesdays, I am going towards more of a strength day with Squats, deadlifts, cleans, leg press, and rows.

    3)
    I need to mask the taste of Leucine, its horrid. Any ideas? Crystal Light?

    4)
    My goals are going to be just all out 1-rep maxes, not 3 reps.
    Bench - 225lbs
    Squat - 315lbs
    Deadlift 425lbs
    Mil.Press 135lbs 8 times (I dont wanna max press over my head)

    5) My diet on the weekends arentr being kept tracked off, but I have a good idea that im eating 3,400 +
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