- 07-02-2008, 06:59 AM
This will be a scattered and cluttered journal of sorts. Enjoy the ride if you can hang on.
24 / 5'8" / 156lbs / Training for 3 years seriously
Goals: Constantly lean bulk. Lift heavy, eat a little above maintenance. Slow and steady wins the race.
Style: Constantly changes. Me and my workout partner usually have 3 workouts: Push / Pull / Legs. We are constantly inventing new ways of pushing ourselves and will jump around from high volume bodyweight exercises to cluster sets of heavy weight. I'm not going to post numbers of the weight I use because it's really not that important to me, personally. I increase the intensity various ways and always make sure to put 110% into a workout.
Nutrition / Supplements
I primarily use CONTROLLED LABS products to fuel my fire. I try to get a macro of 40/40/20 but it is hard for me to get my diet in check because of various circumstances. I do the best I can with what I have.
Last edited by RenegadeRows; 07-02-2008 at 07:16 AM.
- 07-02-2008, 07:07 AM
I'm gonna catch up on the past two workouts.
Deadlifts 5 sets of 3
Chinups 5 sets of 10
BB Rows 5 sets of 7
Lateral Raises 3 sets of 15
Shrugs 3 sets of 30
Buddy curls total of 132 reps
I actually trained legs about 4 hours previous to this workout. I just did a number of squats and calf raises. My deadlifts were weak due to this. However my chins were strong with good form, as well as my rows. I was nice and sore the 'day after'.
Last edited by RenegadeRows; 07-02-2008 at 07:31 AM.
- 07-02-2008, 07:12 AM
2 scoops GlycerGROW
1 scoop Green MAG + 2 scoops Purple WRAATH
Cluster sets of 3RM bench press, did 10 sets
Incline flyes 3 sets of 20+ reps with low weight
Skullcrushers chicken: 5 sets
Dips supersetted with pushups: not that many :P
Post workout: Golden FinisH
This workout was crazy and I was completely spent afterwards. If your wondering what I mean when I refer to 'chicken', it's basically me and my lifting partner grab dumbells and do an exercise at the same time and see which one fails first. It's a great way to motivate you to go to complete failure.
The dips were really hard at the end, I could only manage 5 or 6 reps. We supersetted these with pushups and went at a fast pace.
On a personal note, lately I've had to deal with alot of emotional pain from various sources. I've completely zoned out and focused all of that negative energy into lifting. It's left me a bit tired and beaten down but the gains I've made in the past few months have been really good.
Last edited by RenegadeRows; 07-02-2008 at 08:27 AM.
Do you work out at home?
And dips really take it out of me at the end of a workout which is why I like to do weight dips at the start.
Yes I have free weights, squat rack, dumbells and bench in my basement, as well as a power-tower in my garage (the picture.) Basic weights is all I use, no machines. I also like bodyweight exercises, and like to combine the two.
Sometimes I do dips at first, depending on how I'm feeling. I like them at the end because, if you work chest and triceps together, this exercise hits both of them and is a nice ending to my workout.
So my supplement regiment lined up for everyone to see:
Green MAGnitude / Purple WRAATH / GlycerGROW
Golden FinisH + small meal
Other honorable mentions:
Orange TRIad throughout the day, Nectar fuzzy navel or iced tea funneled into my water bottles throughout the day. White BLOOD 2 or 3 caps before bed only. Resveratrol + Glucosamine in the morning. Fish oil 2-3g per day with meals.
7/3 - Legs
Squats - 10 sets of 10
Calf raises - 5 sets of 75 bodyweight
the glycergrow really put an amazing pump in my legs today. that combined with extreme stretching post workout has me feeling pretty great about my wheels. tomorrow is the 4th of july, but they are making me work in the morning so the weights dont get a day off either.
Hows it going there bud? I thought I would drop in on this one as well. I'll be watching ya. BTW...there is nothing better for motivation than emotional pain...you have the right idea of using the process of transference...turn a negative into a positive and kick some ass! Keep working hard bud always keep your head up.
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
Unload the clip, my friend... unload the friggin' clip!
Getting ready for pull. Not feeling the deadlifts today due to sore hammies from squats yesterday.
Dosed 1 scoop GM + 2 scoops GG + 64oz water
Pump up video
7/4 - Pull
BB Rows - 7 sets of 7
Chinups - 5 sets of 12
Inverted rows - 5 sets of 10
Lateral raises - 3 sets of 10
Shrugs - 3 sets of 25
DB curls - 3 sets of 15
Having a hard time typing cuz of the damn pump, HAH. Good workout today. I wasn't into the deadlifts because I did legs yesterday, but I had a great upper body pull session. Found my chins to be harder than normal, perhaps because I did rows first or weight gain (2lbs.) I WISH I COULD LOOK THIS WAY ALL THE TIME! I was very happy with the mirror today, the combination of traps + biceps made a very appealing reflection. I have to focus on rows to get a thicker back though.
No fear in the gym, go raw at it 100%. Block every thought out except getting bigger, lifting more intense weights. If you want results, you have to work hard. Shut up and lift
7/5 - Push
Pre workout: 1 scoop GM + 2 scoops GG
Bench press - 10 sets of 5
Dips - 7 sets of 20
Had an abbreviated workout today, due to a BBQ and lifting alone. I wanted to get in a workout before taking tomorrow off and consuming calories this afternoon. I think it went well, my dips and bench both felt strong. I also got a session of extreme stretching in at the end.
Cool down video
7/7 - 200 rep challenge
1 scoop Purple wraath + 1 scoop GlycerGROW + 1 scoop Green MAGnitude + 100mg Caffeine
It was about 90 degrees today and doing this workout in my garage had me sweatin like a whore in church. I would do 15 pullups, 15 dips, 10 pullups, 10 dips, alternating as fast as i could until I reached 100 reps of each. It's a nice shocker to throw in every now and then. It's harder than you think
Took yesterday and today off. It's very humid here, and I'm house sitting so I'm gettting in some much needed R&R. I also began a Yellow nEurphoria regiment, every few days dosing it for cortisol & stress relief. So far it's working, I feel refreshed. Be back tomorrow with some updates.
7/10 - Upper Body
PW + GM + GG
Golden FinisH post workout
Deadlifts supersetted with Bench press - 5 sets
BB Rows supersetted with OH press - 5 sets
Incline flyes supersetted with Lateral raises - 3 sets
DB Curls supersetted with skullcrushers - 3 sets
Inverted rows supersetted with pushups - 3 sets
Todays workout was very intense. It was very hot, and we went at it hard, with little rest inbetween sets. A great cardio workout too. We are very good friends and push eachother very hard. Ending with the bodyweight exercises was key. Really burned us out.
good to see you working RR, keep it going
Controlled Labs Head Board Rep
adam @ ControlledLabs.com
CONTROLLED LABS products are produced in a GMP for Sport certified facility
Am I freakin sore today. My whole upper body, and even my glutes and hammies are screaming at me. I'm hoping to get out of work early, consume massive amounts of Purple WRAATH / Protein / FOOD and take a long nap. Then wake up and take some Yellow nEuphoria. I had planned on working squats today, but that might have to wait until tomorrow.
7/12 - Legs
Me and my buddy did legs today. Nothing preworkout.
10 x 10 squats
10 x 10 calf raises
stretching + xingyi practice
then we drove our friend to the airport, came back and did
3 caps WHITE BLOOD
Yesterday was an erratic workout day. We basically had a second workout to do for the helluva it. Dog day saturdays. Been dosing Yellow nEuphoria and definately helped out with recovery, as well as focus during Xingyi practice (5 element fist kung fu)
7/13 - Upper Body
Pre workout: 2 scoops GlycerGrow, lots of water, 3 white BLOOD caps
Post workout: Golden FinisH
Bench supersetted with BB rows
10 sets of 10 Lateral Raises
inverted rows supersetted with pushups
weighted dips supersetted with curls
Nice log RR.
How much Res are you taking?
How long have you been using it?
Any benefits and what is your goal with this supplement?
100 pullups! egh
!! Damn son
Yes...100 pullups! Not in 1 set though
Hard work = Good results!!!
I only take the NOW Res, I think it's only 200mg, 1 cap per day. Haven't noticed much, maybe increase of libido a little bit. I plan on giving Stoked! a try down the road. My goal is to keep estrogen at bay naturally, but not erradicate it.
7/14 - Legs and Abs
Pre: 2 scoops Purple WRAATH
Post: Golden FinisH
30 mins Xingyiquan practice
2 sets of leg pressing my friend
10 sets of 10 weighted calf raises
5 sets of 10 lunges
Good workout. It's legs, ehh. I had a nice pump and seemed to go up in weight with my squats. I practice Kung fu, a style called Xingyiquan. It's internal style, like Tai chi. Here is a video of an example of the style I practice.
Reminds me of that movie ong bak in a way. The part where he is training muy thai I believe. Kool though.
You should see it. Surprisingly very cool. OT banter done!
I definitely like your thought process as well...Hard Work does = Great Results. The greatest things in life don't come easy! Step up to the challenge and overcome and stand at the top over the wannabes.
"Never trust a b*tch because b*tches be crazy, now get out there and go crush some P***Y!" - Jerry Stiller.
7/16 - Upper Body
100mg Caffeine + 1 scoop GlycerGROW + 3 Incarnates + 1 scoop Green MAG + 2 scoops Purple WRAATH
5 sets of Bench press supersetted with BB rows (5~ reps each ... heavy weight for me.)
weighted dips (tricep dips) supersetted with DB curls x to failure
Curls and press using dumbells (interesting.)
2 sets of pushups to failure (not too hard to do)
I was pressed for time due to my partner having other stuff to do, so we really cranked up the intensity and tried to hit it hard and fast. The 100mg caffeine really charged me up, along with my usual arsenal of preworkout mayhem. I was running around like a madman, lifting anything I could get my hands on. Meanwhile my poor buddy forgot to take his flaxseed oil today and his shoulder was bothering him. To be honest I could've done more at the end of the workout but I know I fatigued myself quite well. It's hard to rush an upper body workout, there's so many muscles that need to get hit. So just load up the bar and do the biggest movements you can. And did it I did.
Ran out of Golden Finish (DAMN!) so until I get my hands on some more my post workout will be Whey isolates and food.
Damn your workouts look tough RR. How many times/week do you workout/lift?
Do you take any deloading periods?
I will occasionally take a complete week off when I start to feel beaten down. I don't like to deload because i don't like giving it 110% in the gym, so I will just take a complete week off and relax.
7/17 - CORE
1 scoop Green MAG + 2 scoops GlycerGROW + 3 caps Incarnate
Deadlifts - 4x12 , 3x5 (weight increase)
Leg lifts - 200 (i hate working abs.)
This was a spur of the moment thing. Was supposed to be legs as well, but after we banged out 5 sets of deads that idea went out the window. The deadlifts felt awesome and I'm definately stronger than I was last time I did deads. I hate working abs but leg lifts are great. I don't like situps, I find my lower back gives out before my abs. Any ideas about that????
Here you go bro, the link is to a download of a book for a TON of different ab lifts. You shouldnt run out of ideas and should be able to work around the back issue with a few of these:
Book is called "Abs for life"
7/19 - Upper Body
2 scoops GG + 1 scoop GM + 3 incarnates + 2 scoops PW
2 sets of burpees (pushup + pullup) - 15
4 cycles of Circuit:
Set of pushups to failure
Today was hot and we changed it up by doing 4 cycles of an upperbody circuit. Very tiring and nice. Took some pics after the workout.
Took yesterday and also today off. Haven't had much energy latley. I think I need to take these 2 days rest up. I also want to re-examine my workouts and tweak my supplements. The combo of GlycerGROW + Green MAG has been bringing my great volumization. Purple WRAATH has been giving me good recovery and endurance. I'm happy with the Incarnate so far as well. My joints feel better and recovery/energy is up there. In a few days I will have Orange TRIad and Golden FinisH which will further aid in joints, immune and recovery. It's strange, a few days after I ran out of Golden FinisH I became tired. Perhaps it was doing more than I thought it was.
As far as tweeking my workouts, I'd like to work on strength and go heavy with low reps for a few consecutive weeks. I will need however today to rest and mentally prepare myself for the battle ahead. I want to take advantage of having the TRIad joint formula + cissus from incarnate and really hammer out some PR's and heavy weight. By the time I burn out on that routine, it will be the start of Autumn and I can start bulking with GVT.
video of the day
Similar Forum Threads
- By The Matrix in forum Male Anti-Aging MedicineReplies: 1Last Post: 06-04-2011, 10:27 PM
- By strategicmove in forum Controlled LabsReplies: 2Last Post: 03-23-2009, 04:06 AM
- By Jayhawkk in forum Supplement LogsReplies: 28Last Post: 10-13-2008, 11:40 PM
- By CONTROLLED LABS in forum SupplementsReplies: 20Last Post: 06-15-2008, 06:42 PM
- By Kaliman91 in forum Cycle InfoReplies: 20Last Post: 02-26-2004, 05:25 PM