Distilled Water...Prep for some serious lean mass

  • Thread starter Distilled Water
  • Start date
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
After a long long time off from training and a life filled of Beer, Pizza, Buffet's and fast food and Baseball. Im getting ready for some serious lean mass. For the nest 3-4 weeks I will be getting back into the swing of things by eating right at maintenance with some cardio and obviously weight training. To give you guys an idea of what I was doing for the past 6 weeks was this on game days (3-4days/week)...

Meal 1:
Oatmeal bread
Cereal
50gr Protein Shake

Meal 2:
Protein shake
2 Peanut butter and jelly (or banana) sandwiches

Meal 3:
Free for all of either fast food or Buffet food

There was plenty of beer in there on weekends also

Somehow despite all of that I haven't added much fat or lost much lean mass. I also have not trained in close to 4weeks.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
So over the next 3-4 weeks I will be eating 3,000cals of a 50/20/30 split (Protein/Carb/Fat) All carbs will be with breakfast/pre/post workout

Workout Split
Mon: Hams/Bi's
Tue: Chest/Tri
Wed: OFF
Thur: Quads/Abs
Fri: Back/Shoulders
Sat & Sun: OFF

Cardio
I will end each workout with 15-20 min Low-Intensity Cardio on the treadmill, and probably 30min on Wednesday.

Supps
Well im going to try and keep it basic

-AMS Hypertoph-X
-Anabolic Pump
-Creatine Mono
-Glutamine
-LG Sciences Speed (1-2caps/day)
-LG Sciences LipoBURN with added Rasberry Ketones
-Daily health stuff also (multi, ECGC, anti-oxidents, hearbal cortisol supprt)
 
3clipseGT

3clipseGT

On my grind
Awards
4
  • RockStar
  • Legend!
  • Established
  • First Up Vote
Im in broham lets tear it up!!! :dance:
 
Nabisco

Nabisco

Well-known member
Awards
1
  • Established
Sub'd. Nice to see you back DW.:dance:
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Well I have a constant stabbing pain in my knees and elbow so Im going to hold off on training for right now and will take these next 5days to dial in my diet because that usually takes a little bit for me.

I'm doing Ice/Heat therapy on both my elbow and knees. I will probably do some abs and cardio 2maro.

I weighed in at 185lbs this morning naked :D
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
No abs 2day persay, I took about 100swings off the batting-T 2day so there ya go.

I did however do 30min on the treadmill. Diet is perfect, getting in all 6-7meals and meeting macros perfect (325p/150c/70f). Appetite has been good, never too hungry and never too full.

I can't wait to start training monday. My arm stil hurts but I tried a few reps on Incline Bench 2day and it was fine so Ima hit it hard Monday.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Thanks C!!!

All I have been doing is some light cardio to get back into the swing of things. Diet has been great this past week with only 2 slip ups. Chinese food and some veggie pizza. Nothing terrible. Monday starts the real deal. I just went shopping and dropped a cool $250.00 :sad:

Here's how mondays routine will look suggestions welcome

Ham's
1.) Stiff Deads 4sets
12,10,8,6

2.) Good Mornings 4sets
15,12,10,8

3.) Glute/Ham Raise 4sets
Straight 12

Bi's
1.) Barbell Curls 3sets
12,10,8

2.) Seated DB twist curls 3sets
Straight 8

3.) Concentration Curls 3sets
Straight 8

-Slam 3scoops Xtend+5gr glutamine

20min on the Treadmill at 3.3speed and 10incline

Then I'll take 100swings off the T in the evening
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
1st workout is in the books. S h i t almost killed me too. WOW I was sweating outta control

Stiff Deads
135x15
225x12
255x10
275x8

Good Mornings
45x15
65x15
85x12
105x10

Lying Leg Curls
4x120x12

Straight Bar Curls
barx20
45x15
65x12
85x10

Seated Incline DB curls
3x30x8

Concentration Curls
3x20x8

Then sweat my ass of with 20min of cardio on the Treadmill @ 3.3 & 10
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Damn

Im sore as hell 2day.

Chest/Tri's were on the menu for today. I know my sore bi's effected my chest workout but O'well...whataya gonna do

DB Incline Bench
65x12
70x10
75x8

Flat DB Bench
65x12
70x9
75x8

Seated Dip Machine
3x160x8 :sad:

DB Flys
35x12
40x10
45x8
-I had a hard time targeting my chest on the fly'd bc my bi's were sore

Tri's
Straight Bar Skull Crushers
70x12
80x8
80x6

Reverse Grip Press Down
95x10
90x10
85x8

Single Arm Rope Press Downs
30x8
25x10
20x11

20min LI cardio on the Treadmill

My Tri's were fried and I kepy hitting a wall with them. I'd pump out the 1st 5 or 6 and be fine then I'd barely get 7 and 8 was a *****. Man the first week back sucks :rasp
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Baseball Update

I was named to the All-Conference Team 2day, s h i t t y honorable mention. I hit .375 with a .490 OBP and scored 42 runs in 37games and hit the **** outta the ball against the top 3 teams in our conference (~.500) and thats only honorable mention worthy :wtf:

Sorry guys just some venting, O well we're not a pride team of the conference so what-a-ya gonna do. Im use to getting the raw deal with baseball but something everyone has to remember "Cream of the crop will rise to the top"
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Can you do walking lunges? Or stationary?
Yea I totally forgot about those. I was doing them a few summers ago and finally got my 40 in the sub 4.5 zone. Thanks C

I'll throw those in as long as I can train quads 2maro. My hammies are killing me.

Im going to do 30min LI cardio this evening. I've also only been getting in 2,250-2,500cals/day. Damn Recreate Kills my appetite(like its a bad thing) :lol:
 
crader

crader

Board Sponsor
Awards
1
  • Established
My dumbell step ups also hit me hard there. She had us holding 2 dumbells and stepping up high on the back of the platform for incline benches. We did 4 sets of 15 per leg and it was burning!!
 

ReaperX

Well-known member
Awards
1
  • Established
coo. Good luck !

Just wondering, you don't have to answer this if you don't want, but I know you mentioned some things not working out with the wife ? Are things better now ?
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
C, im going to try those 2day after my front squats. My hammies are stil sore but not terrible. I haven't pinned my pGH this week so that isn't helping with recovery.

I recently found out that my chances of playing D1 ball are slim to none because of some grade/transfer issues so I'll be making numerous visits to NAIA schools the next few weeks so updates may be a little sporadic but I need you guys to remind me to eat clean :D
 
crader

crader

Board Sponsor
Awards
1
  • Established
Ahhh EAT CLEAN!!!! LOL Now remind me. Hunger has been off the hook lately. as well as binge eating from misery.
 
crader

crader

Board Sponsor
Awards
1
  • Established
I'm considering it. I'm a liitle worried it will make me sick though. I've seen a few people that it did and I have a sensitive stomach. I've been trying ephedra, but thats giving me stomach pain :(
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I'm considering it. I'm a liitle worried it will make me sick though. I've seen a few people that it did and I have a sensitive stomach. I've been trying ephedra, but thats giving me stomach pain :(
My stomach is a biotch also. The pills themselves (taste) make me a little queezy but after the taste is gone im good to go.

Thanks for reminding me on the Ephedra Im almost done with the Recreate and I havne touched E in years. I shall welcome it with open arms.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
3/15
Quads/Abs

Leg Extentions
120x15
130x12
150x10
180x8

Front Board Squats
-Felt like stabbing pains in my knees
105x15
115x12
145x12
*This was too much I've got figure out whats wrong with my knees*

Single Leg Ext
60x15
70x12
80x10
90x7

Leg Raises
3sets

Rope Crunches
3sets

Oblique Stuff
3sets

20min LI cardio

3/16
Back/Shoulders

Lat Pull Down
120x12
130x10
140x9

Sitting Cable Row
110x15
130x12
150x12

Straight Arm Pull Overs
3sets

Shrugs
-I was missing my straps and couldn't hold the weight
135x20
225x15
275x8-Dropped
225x12
135x15

Side Raises
20x12
25x10
30x8

Front DB Raise
25x12
30x10
35x8

Rear Delt Machine
90x12
100x10
120x10

No cardio, I was running a little behind for work. I dropped the creatine, I was just bloating up way too much and made me feel uncomfortable. I think I was eating too much sodium+not enough water but O'well. So far I've been off for 3 days and I feel much better.

I have since kicked up the Glutamine to 30gr/day and added Tyrosine. I also stopped with the pGH all together. With my busy schedule and what not it made pinning to hard. Especially on college visits :lol:
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Did some fasted cardio this morning, 30min LI treadmill. I went to the bar last night and enjoyed a few drinks so it was def needed. It was a biotch waking up but the following stack made me feel like I didn't miss a beat......
10gr Glutamine
1gr Vit. C
2 NP ECGC caps
350mg Tyrosine
1.5gr ALCAR
1 can SPIKE :D

I found 200gr ALCAR yesterday so Im going to dose that @ 1.5gr 2x's/day.

I wish I would have taken pictures from when I started to now just to show people how much diet does for you. I've been eating 85-90% clean now for 2 weeks and the difference in my physique from then til now is amazeing.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I changed up the routine this week since I'll be out of town for a few days (college visits)

5/17
Chest
Incline DB press
65x12
75x9
85x6

Flat BB Bench
155x12
175x9
185x6

High Cable Pully Flys
40x12
45x10
50x8

Seated Dip Machine
3x160x8

Flat DB Fly
3x40x8

Rope Crunches
70x15
75x12
80x12
85x10

30min LI cardio on the treadmill

Good god I am weak and I hate it :sad:
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Back from my visits. They went awesome. I really liked one school and as soon as my transcripts get over there I'll have a scholarship offer on the table (which I think will be a full-ride!!!!!)

I ate like crap monday night/tuesday, go figure :lol:

No cardio or anything 2day. I'll get back on it 2maro after noon
 

MeatHead88

New member
Awards
0
good luck with your transcripts and everything going through. Hope your knees are getting better, but if they aren't you could always experiment with different angles on the smith machine, and some hypertrophy leg press, never quite as good as the parallel squat tho :D
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
good luck with your transcripts and everything going through. Hope your knees are getting better, but if they aren't you could always experiment with different angles on the smith machine, and some hypertrophy leg press, never quite as good as the parallel squat tho :D
Thanks man. Yea I miss not squatting and I dont think I'll be able to really do it anymore :sad:

What is this hypertrophy leg press (rep range/set setup)?

I did add some glucosamine/MSM/arnica gel from NOW foods. I apply 1 pump to each knee 3x's/day. I dont know if its really helping. It was only like $7 so no real lose.
 

MeatHead88

New member
Awards
0
4-5 sets 15-20 reps with a weight that is challenging, but that's not going to turn your knees into M-80's either. If you're only going to use it for quads you don't really have go all the way down, nor lock your knees at the top. You'll feel it. Good to do for a couple of weeks to get nice and sore and buy yourself some time until you find out more about your knee. Also food for thought (I know i sound like a geriatric but) my local wal-mart had Ostiobiflex (glucosamine, chondroitin, and MSM) BOGO for roughly $25.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Thanks for the info. I may try those next week.

Had a great shoulder workout 2day. I was getting some looks from some MILF's and one approched me and we chated for a minute

I dont remember numbers but here's what I did

Shrugs
4sets
*ended with drop set
Standing Over head press
4sets
*ended with drop set
Side Raise
3sets
*ended with drop set
Front Raise
3sets
* ended with drop set
Rear Delt Machine
3sets
-SuperSet-
Upright Rows
3sets

Diet has been perfect thus far 2day (275gr protein/100gr carbs/40gr fat) and Im a little hungry and it actually feeels good :lol: I've got 1 hour til my 4 eggs and 1 cup cottage cheese :food:
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
I trained arms together 2day and I usually hate it but 2day went well, I changed up how I do things. It takes a little longer but I may try it again next week

Barbell Curls
55x15
65x12
75x10
85x7

Close Grip Bench
135x15
155x11
155x10
175x9

Seated DB curls
30x12
35x10
40x8

EZ bar Reverse Grip Press Down
100x12
110x10
120x8

Concentration Curls
20x10
25x9
30x6

Single Arm Press Down
30x10
35x8
25x10

Reverse Grip Curls
35x12
45x10
55x8

20min of LI cardio on the treadmill (I was running behind)

I didn't super set anything just did straight sets with about 1min rest between sets. Seemed to work well.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Trained legs on saturday and it went well I dont recall weights used but here's how it went down

Stiff Deads
4sets

Leg Ext
4sets

Glute/ham raise
3sets

Hack squats :woohoo:
3sets

Calf Raise
4sets

Calfs were killing me and stil are a little tender. I didn't train yesterday because of the holiday and I ate like a fat pig :D

Chest is on my plate for 2marow.....
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Good chest workout tonight!!!!

Incline BB Bench
135x20
155x15
185x10
195x8

Flat DB Flys
35x12
40x10
45x8
50x6

Dip Machine
160x15
165x12
170x10
180x8

Incline DB Fly
30x12
-Wasn't feeling it

Low Cable Pully Fly
35x15
40x12

-Im going to go heavier on flys, I feel a waaaay better chest contraction.

Rope Crunches
75x15
80x12
85x10
90x8
60x20


30min LI cardio on the treadmill...went at 3.3 speed 2day, steppin it up

I was out and about 2day without my shirt on. Looking at my reflection in the windows etc... I look a lot better (leaner, more muscle) than I thought, kinda of a nice feeling :)
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
My lats were a little sore so I decided to train bi's. Workout was pretty good.

Barebell Curls
60x15
70x12
80x10
90x8

Preacher Curl
4x45x10

Single Arm cable curls
35x15
40x12
45x10
50x7

Hammer Curls
3x35x8
-These were killing me and I loved it

Reverse Curls
65x10
55x12
45x13

No cardio 2day after weights. Im about to go take some BP and felinding practice and play some long toss and maybe even throw a bull pen so I'll def get some cardio work in but not the usual type.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Shoulders were a little sore this morning but once I warmed up they were fine...so I trained them. Im kinda training what is least sore at this point. I've been real sore since monday and I dont know why? Any thoughts?

Shrugs
135x20
225x12
275x10
315x6
135x15

Cable Side Raise
20x15
25x12
30x10
35x9

Rear Delt Machine
100x15
110x12
100x10
120x7

Upright Rows
100x12
110x10
-Superset-
DB shrugs
60x15
100x8

Then 30min of LI cardio on the treadmil.

Diets been spot on since monday and I feel great (other than beeing sore as hell :wtf: )
 
crader

crader

Board Sponsor
Awards
1
  • Established
I'm sore like that now also. Like I would do shoulders on Tue and still hurt by Thur. I think some of its the higher reps and for me its doind exercises that hit the sore muscles secondary on a day after I do them. She combines things that hit you on the bodypart you did 2 days ago. Keeps me sore everywhere all the time.
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Diet fell off alittle over the weekend. Nothing drastic but not how I had hoped it would have went.

I only had time for one meal before my workout and could have been why I wasn't pushing good weight. Most weights were down from last time :sad:

Chest

Incline BB
135x25
155x12
185x8

Flat Bench Iso Press
100x8
90x10
80x12

Machine Dips
160x10
140x12
120x15

Flat DB flys
50x8
40x8

Cable Cross Overs Hi to low
50x12-30x12

Weighted Crunches
4sets

Oblique Raise (on the angle bench thing)
4sets
30x10
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
Had great back and shoulder workouts. Im going to do 30-45min fasted cardio each day. Then another hour later in the evening. I actually have a fitness class this summer and the weight room is a joke so Im going to use it for my evening cardio session.

I am moving to a full on contest prep cut until I decided to bulk. Some things have come up that have put the bulk on hold :)
 
Distilled Water

Distilled Water

Board Sponsor
Awards
3
  • RockStar
  • Legend!
  • Established
New Plan

Heres the new plan.

Diet

Meal 1:
6 egg whites
1 scoop ON whey in water
1cup (dry) oats
1/2 cup blueberries

Meal 2:
8oz chicken
veggie
2gr Fish Oil

Meal 3:
8oz chicken
veggie
2gr Fish Oil

Post workout:
50gr Whey
1cup Oats
1/2 cup Blueberries

Meal 5:
10oz 97/3 sirloin
veggies
2gr Fish Oil

Meal 6:
4 egg whites
1cup Cottage cheese
1.5 TBS Flax oil

Training/Cardio​
Fasted Cardio
30-45min Mon-Sat
-Treadmill @ 10 incline and 3.0-3.3 speed

Evening cardio
60min Mon-Fri
-Treadmill @ 10 incline and 3.0-3.3 speed

Weights​

Monday: Chest-Incline BB bench: 3sets 10-15
-Flat DB bench: 3sets 10-12
-Weight Dips: 8-12
-Fly: 10-15

Tuesday: Back
-BW Pull-Ups: 30 reps total
-Bent Over BB Rows: 3sets 10-15
-Lat Pull Down: 3sets 10-15
-Seated CG row: 3sets 10-15
-Hyperextentions: 3sets 10

Wed: Shoulders
-Barebell Shrugs: 5 sets, 15,12,10,12,15
-Over head press: 3sets 8-12
-Side Lat: 4sets 8-15
-Rear Delt machine: 4sets 8-15
-Front DB Raise: 3sets 8-12
-Upright Rows: 3sets 12-15

Thur: Triceps
-CG Bench
-Skull Crushers
-Rope Push Down
-Rev Grip single arm press down

Fri: Biceps-Standing DB curls: 3sets of 10
-Barebell Curls: 3sets 6-10
-Seated Incline DB Curls: 3sets of 8
-Concentration Curls: 3sets 10-15

Sat: Legs-Stiff-Deads: 6sets 6-15
-Hack Squat: 6sets 6-20
-Good Mornings: 6sets 8-20
-Leg Extentions: 6sets 6-20

Sun: off

Supps​

30min Before carb Meals(post fasted cardio & workout)
-1 NP ALA

Before fasted cardio
-2NP Yohimbe
-2NP Green Tea
-1-2 NP Forsklin
-100mg Caffeine
-2gr Tyrosine
-5gr Leucine
-3-5gr ALCAR
-1gr Vit C
-400iu's Vit E
-75mg CoQ10
-25-50mg 7-Keto
-1 NOW Relora
-1 NOW Ashwaganda

Pre-workout
-8caps AMS Hyper-X
-10gr Glutamine
-1gr Vit C

Post Workout
-10gr Glutamine
-1gr Vit C
-400iu Vit E

Before Bed
-1-2 NP Forsklin
-1gr Vit C
-1 NOW Relora
-1 NOW Ashwaganda
-4 LG I-GH-1

*I'm also takeing 3 caps LG Receptor spread thru the day
 

Similar threads


Top