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Firsttofight

Firsttofight

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The purpose of this log is to track exercise progress, record exercises used for workouts, diet notes, and contemplate non-hormonal and hormonal cycles and theories. Also, I will be recording random brainstorming concerning supplement and diet possibilities for the future. Its main purpose is to record the ideas that haunt my Blackberry's memory.

Note: Training will be updated weekly, this log will serve focus on supplementational purpose.

Start Weight(June '06): 142 lbs. - Collegiate Cross Country cut to that weight. Meets were 5 mile races, training was 6-10+ miles.
Current Weight: 171.8 lbs.
Height: 5'9"
Experience: 2 months of getting a feel for things, 16 months of dedicated training, not your avg 22 year old college student.
Occupation: Student
Athletic Involvement: Amateur Racquetball and volleyball.

Supplement History:
GNC Whey Protein
Syntrax Whey Protein
Dymatize Elite Whey Protein - Cafe Mocha
Universal Nutrition Shock Therapy
Universal Nutrition Storm
Prolabs Creatine Monohydrate
Nutraplanet Tricreatine Malate
ALRI Jungle Warfare
Controlled Labs White Flood
Applied Nutriceuticals RPM
Millennium Sport Ragnarok

Calendar(Consider when selecting supplements):
Interviews - April '08
Wedding - May '08
Professional Environment - May '08 - August '08
College - August '08 - December '08
Interviews - October '08

Disclaimer and Note to user: Ideas generated may not be medically ideal and are not suggested for use.
 
Current Training Method as of January 27, 2008

Currently(Started beginning of October '08): DC Style minus negatives with 3 day training split on MWF. Interest in high intensity and low volume. Interest created by Mike Mentzer Heavy Duty books.
Implementation of stretching, rest pause, and straight sets. I used the DC guidelines and then adapted them to what I feel works my muscles the best.
Pros: High-number of exercises used.

RP - Rest Pause - 3 sets, 1st set 8-10 reps, rest 15 secs, 2nd set 2-4 reps, rest 15 secs, 3rd set 1-3 reps
2 SS - 2 Straight Sets - 1 set, rest 1 min, 1 set
SS - Straight Set

Day 1A:
RP - DB Chest Press
RP - DB Shoulder Press seated
RP - Dips
RP - ISO Pulldowns
SS - Rack Deads
2SS - DB Shrugs
Day 2A:
RP - INC Supine DB Curls
RP - Reverse Curls BB
2SS - Seated Calves
2SS - Seated Leg Curls
2SS - Squats (1 at 4-8, 1 at 12-20)
Day 1B:
RP - INC DB Chest Press
2SS - Bent DB Lateral Raise
RP - Close Grip Bench Press
RP - Pullups(Palms face away)
2SS - T-Bar Rows
Day 2B:
RP - EZ Bar Curls
2SS - DB Wrist Curls
2SS - Leg Press Calves
RP - Lying Leg Curl
2SS - Leg Press (1 at 4-8, 1 at 12-20)
Day 1C:
RP - Hammer Chest Press
3SS - Lateral Raise (Palms face behind)
RP - Tricep Pushdown
RP - Front Pulldowns
SS - Floor Deadlifts
2SS - DB Shrugs
Day 2C:
RP - Standing Cable Curls (both arms simultaneously)
RP - BB Wrist Curls
2SS - Hacksquat Calves
SS - Stiff Leg Deadlift
2SS - Hack Squats (1 at 4-8, 1 at 12-20)
 
Cardiovascular Fitness

Pre-workout - 10 minutes, 10.0 incline walking at 3.0 - 4.0 mph

Post-workout - training days - 20 minutes, 15.0 incline walking/jogging at 4.0 mph

Non-training days - HIIT Sprints - depending on temperature, preferably training done outside, but elliptical will suffice - 4 minute warm-up, sprint 30 seconds, jog 30 seconds, at 6-8 sequences, and 2-4 minute cool down.
 
Nutrition

Lean/Dirty(Holidays) Bulk:
October 31, 2008 - January 27, 2008 - 6-7 meals per day.
October 31 - December 14 at 3800 cals - 40C/40P/20F
December 14 - January 27 - 3200 cals - 40C/40P/20F

Planned to start January 28 or 29 until TBD.
Lean Bulk at 2800 Cals - theoretically 35C/45P/20F
 
Maximal Lat Position

To make things very simple, we can go back to the example of a bodybuilder flexing his lats before the rear lat spread. Every Back exercise should end the concentric phase in a position very similar to this. The shoulders back and pressed down, chest out, head pointing straight ahead, and the pelvis tilted forward, or in other words keeping the natural concave curve of the lower back. In fact, you should strive to keep that arch during any lift.

The next point is kind of tricky and takes practice. It goes back to the lat muscle's ability to draw the shoulder inferiorly. We want to initiate every movement with the lats. Not with our arms, and not with our low back muscles. So if done correctly the weight should move a few inches before your elbow flexes (your arm bends). So, on a pull up you should go from a full hang and be able to raise your body a little before your arms come into play. And on a pull down, you should be able to lift the stack a few inches before leaning back too much or bending your arms.

you need to remember to start the movement with your lats, not your arms or lower back. Move the weight by flexing your lats as hard as possible! As I stated before, the end of the concentric phase should look like a bodybuilder before a rear lat spread. For DB row, the weight should come up to your hip pocket and the lower region of your rib cage, much like you were holstering a gun.

-by eric sadderwhite

Add to chest exercises - DB Pullovers and weighted dips with a 15-20 degree angle to the front(Isolate pectoralis). Remove Cross-overs.
it is important to get a full stretch by taking your arms to at least parallel to the floor so we place the minor group under the greatest tension. On the upward phase we need to remember to draw our shoulders towards our knees to depress the shoulder girdle.

Consider DB Lunges for hamstring exercise. Replace Seated Leg Curls or Lying Leg Curls.
 
Havoc Cycle

Speculative Planning Phase after months and months of reading.

On Cycle:
Havoc (Wk1 - 10mg (Day1-2) then 20mg (Day3-7)/20/30/30) Straight Cycle = 63 caps/ 1 bottle
multi's n Fish oil
3-5g taurine 2-3x day
Cissus 50%(on hand if needed)
POST Cycle Support on NON-workout days 2 caps AM 2 caps PM
Cycle Support 1 scoop AM 1 scoop PM
P-5-P

post cycle therapy
Tamox (40/30/20/10)or(40/40/20/20)(on hand if needed)
ATD + Blue Up + Retain 2
or Fenugreek + Trione (90 pills) + Retain 2
POST Cycle Support every day 2 caps AM 2 caps PM
Get 5% off Anabolic Innovations products at Nutraplanet coupon code BDG23
Cycle Support 1 scoop AM 1 scoop PM
RPM

On Cycle:
Post Cycle Support - 1 bottle = 120 caps
Training Days: 0 servings
Non-training days: 4 caps at 3 days per week/4 weeks = 48 caps
Cycle Support - 1 bottle = 60 servings
Training and Non-training days: 2 servings ED at 28 days = 56 servings

Post Cycle Therapy:
Post Cycle Support - 4 caps ED at 28 days = 112 caps
Cycle Support - 2 scoops ED at 28 days = 56 servings


Total Post Cycle Support = 160 caps or 2 bottles
Total Cycle Support = 112 servings or 2 bottles
 
Training will consist of a 3 day MWF split. 5-6 exercises and only going to be doing 1-2 working sets per exercise. Will only post working sets. Will not include stretches.

Day 1A: (1/28/08)

INC. DB Chest Press - RP - 75 x 8-3-2
DB Shoulder Press - RP - 55 x 7-3-2
Dips - RP - BW x 10-4-3
ISO Pulldowns - RP - 200 x 8-4-3
Rack Deadlifts - SS - 245 x 16
DB Shrugs - 2SS - 125 x 14-12
 
Day 2A: (1/30/08)

INC Supinated DB Curls - RP - 45 x 8-3.5-2.5
Reverse Curls - RP - 60 x 7.5-2.5-3
Seated Calves - 2SS - 100 x 15-14 (Slow)
Seated Leg Curls - 130 x 14-10
Squats - 2 SS (1 set 4-8, 1 set 12-20)
200 x 6, 150 x 14
 
Day 1B: (2/1/08)

Weighted Dips: N/A - 6 sec neg. inc db press. x 4 sets.
Bent DB Lateral Raise - 2SS - 15 x 25, 17.5 x 20
Close Grip Bench Press - RP - 140 x 9-4-3
Pull Ups (Palms forward) - RP - BW x 10-4-3
TBar Rows - 2SS - 195 x 12, 195 x 10
 
The Dark Side.

On Cycle - Pulse (Undecided)

On days
Havoc - Wk 1 - 10/20/30, Wk 2-4 30/30/30 (1/2 dose preworkout (1pm), 1/2 after (about 7pm)) if odd (majority pre/minority post)
Cycle Support - 1 am/ 1 pm
Taurine(If needed) - 2 gms prewo/2gms postwo
Fish Oil - 5 grms/day (3 morning, 2 evening)
RPM or Ragnarok (if needed) - Prewo

Off Days
Cycle support - 1 am/ 1 pm
Fish Oil - 5 grms/day
Cissus 50% (If needed) approx. 900 mg
Undecided on taking a test booster.
Contemplated taking Fenugreek on off days (But reviews were not so much)

Post Cycle Therapy

Fish Oil - 5 grams (3 am/ 2 pm)
Trione - 4 caps at night (Taper down wks 3 and 4) ED
Post Cycle Support - 2 am/ 2 pm ED
RPM or Ragnarok (if needed) - Prewo
Diesel Test HC - Wk 1 - 3/Wk 2 - 4/ Wk 3-4 - 5 (Dosages 1/1/1 ED, 1/2/1 ED, 2/3/1 (3 Prewo)
Tamoxifen (If needed) - 40/30/20/10 ED Dose Before Sleep.
Cissus 50% (If needed) approx. 900 mg

Note: Staple supplements are assumed.
Macros: 3000 cals 45/35/20
 
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