RoidRage Regains his Reputation

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    RoidRageX10's Avatar
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    RoidRage Regains his Reputation


    I was on a travel team, but stuff happened so now I have much more time for lifting/dieting. I had another log going but that wasn't working out too well...Do over time.

    So I'm going to bulking/recomping for the next 9 weeks. My goals are listed below. I need to have a solid log so I can regain my reputation here on AM.


    About Me:
    I'm a 16 year old guy that lives in amish country. I am addicted to playing baseball and practicing. I just got a job at McDonalds so that will be taking up 6 hours of my day (I want money). I spend a decent amount of time outside so I stay fairly lean (possibly 12% body fat where ALL the fat lies in my stomach). I love lifting and dieting so please give me motivation!
    Stats

    Age: 16
    Height: 5'8
    Weight: 165lbs
    BF: ~12-13%
    Body Type: Mesomorph

    Training

    Anyone who has followed my log knows the rough idea of my training.

    I ususally follow heavy weight, low reps, but I am yet to stay on course. So far, so good!

    My outline (which I follow from Shawn LeBrun) is as follows:

    Shawn Lebrun Training

    My body part 'groupings' are going to be changed every week as explained in my book. This will not allow my body to adapt.
    I will let everyone know what my split will look like each week.

    1 Warm Set
    1 Acclimation Set
    1-3 Heavy Sets (4-6 Reps)

    Exercises - 1-3 Exercises/Body part

    Legs, Back, Chest, and Shoulders - 5-7 Heavy Sets

    Biceps and Triceps - 4 Heavy Sets

    Abs - Supersets and Circut Training (10-15 reps)


    Goals/Time Frame

    I'm looking to add a solid 10lbs of muscle (water, glycogen included) in a 10 week period. I need to set my goals high! I gained 10lbs (not water) in 6 weeks so this will be an achievable goal. However, I would like to attempt to lose some belly fat.

    I will be starting June 18th, 2008 and going for ~9weeks.

    Supplements

    Mulit-Vitamin - 1 Daily
    Fish Oil - 5g Daily
    Vitamin A/C/E - Depends
    MSM with Glucosamine - 2-4 Daily

    Creatine Monohydrate - 10g Daily - 5g Pre/5g Post
    Beta-Alanine - 3g Pre-Workout (90g Available)
    Xtend - 2-4 Scoops - Cardio/Baseball Practice
    Cytosport Whey Protein - 1-2 scoops daily (depending on meal/situation)


    The Almighty Diet

    Meal 1 (Pre-WO) 6:30 AM
    -3 eggs
    -8oz Milk
    -1 cup Pasta
    -Orange

    Meal 2 9:00 AM
    -8oz Chicken Breast
    -8oz Milk
    -1 cup Pasta

    Meal 3 12:00 PM
    -Fish
    -Turkey on Wheat
    -Tomato
    -Lettuce

    Meal 4 3:00 PM
    -Protein Shake
    -Banana
    -Grapes

    Meal 5 4:30 PM
    -8oz Chicken Breast
    -1 cup Corn

    Meal 6 7:00 PM
    -Turkey on Wheat
    -Tomato
    -Lettuce

    Meal 7 10:00 PM
    -16oz Milk
    -3 tbsp Evoo

    Works out to around 3,500 calories, 40/30/30 split (C/P/F)

    **If I'm going out of town or away from my home cooked meals, I'm gonna bring beef jerky, tuna sandwhiches and additional protein shakes. Also, for baseball games I have lots of sunflower seeds. The seeds have lots of healthy fats, but I need to watch out for the salt.

    I will add calories every 2-3 weeks if I need too.

    Pictures

    Pictures will be placed in a folder on AnabolicMinds and a link will be given at the end of this log.

    What would you like to hear?

    Please let me know if theres something you would like me to mention in my log. Should I rate my workouts? List time between sets? Was I tired?..lemme know

    Comments

    Always looking for help!

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    6/18


    Squats
    135 x 10
    225 x 8
    245 x 3
    255 x 6
    275 x 6

    Military Press
    65 x 10
    75 x 8
    95 x 6
    100 x 6

    Leg Curl
    20lbs x 10
    30lbs x 3 (Leg cramp)

    Leg Extension
    145 x 8
    205 x 8
    250 x 6
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    6/20


    Needed to do a lot of exercises so I crammed everything in. It took about 40 minutes but I should have added more heavy sets in.


    Flat BB Press
    115 x 10
    135 x 6
    175 x 5
    180 x 3

    Incline DB Press
    35 x 8
    50 x 10
    60 x 5

    Bar Pull-Downs
    60 x 10
    80 x 8
    100 x 4
    130 x 7
    140 x 4

    Hammer Curls
    20 x 10
    35 x 5

    Machine Rows
    55 x 10
    90 x 3
    115 x 2
    55 x 6 (DB Rows)

    Dips
    BW x 19 (Failure)

    Jacknifes
    25lbs x 15 x 3
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    Week 2


    6/23

    Jacknives
    35lbs x 8 x 2 ss/
    Incline Crunches
    BW x 10 x 2

    Pull-Downs
    60lbs x 10
    80lbs x 8
    110lbs x 3
    140lbs x 6
    150lbs x 3

    Skull Crushers
    45lbs x 8
    55lbs x 6
    65lbs x 4

    RG Flat Bar Curls
    40 x 10
    50 x 8
    60 x 6
    75 x 4

    Hammers
    20 x 8
    35 x 4 x 2

    6/25

    Flat BB Bench Press
    115 x 10
    135 x 6
    165 x 3
    175 x 4
    165 x 4

    Incline DB
    35 x 10
    55 x 6
    55 x 5

    Mil. Press
    65 x 10
    65 x 10
    85 x 10
    95 x 8

    DB Press
    35 x 10
    35 x 8
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    RR what you doing for arm strengthin drills. I've been doing some stuff so far this summer and havent got squat
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    Quote Originally Posted by Distilled Water View Post
    RR what you doing for arm strengthin drills. I've been doing some stuff so far this summer and havent got squat
    Nothing really. Monday was my first full arm day. I like taking a plate and putting it behind my neck and then pulling it over my head. Pull-overs I think? Those are nice. You told me about them I'm pretty sure. I think hammers and rope pull-downs are helping too.
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    Quote Originally Posted by RoidRageX10 View Post
    Nothing really. Monday was my first full arm day. I like taking a plate and putting it behind my neck and then pulling it over my head. Pull-overs I think? Those are nice. You told me about them I'm pretty sure. I think hammers and rope pull-downs are helping too.
    Yea. I think I did figure 8's in a throwing motion in high school with like 8lb DB until 2 trainers told me that they'd do more harm than good. I threw hard back then so maybe I'll go back.....FUKC trainers. You try them too so we can contrast and compare
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    RoidRageX10 Recomps with RPM and NeoVar 2.0

    Follow along here..

    I will post my workouts from there now..
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