RoidRage gets Revenge II

Meal 1 5:30 AM
-3 eggs
-5 strips Turkey Bacon
-Chicken Breast

Meal 2 6:30 AM
-4 Slices Wheat Bread
-Fish or Pasta
-8oz Milk

Meal 3 10:30 AM
-Protein Shake (4 slices of bread during school)

Meal 4 12:30 PM
-2 Deli Turkey on Wheat Sandwhiches
-8oz Milk

Meal 5 3:15 PM (Instant PWO)
-Bagel
-Yogurt

Meal 6 3:45 PM (Post-Workout)
-8oz Chicken Breast
-16oz Milk

Meal 7 5:00 PM
-Pasta or Fish

Meal 8 7:00 PM
-6oz Ground Turkey

Meal 9 9:00 PM
-16oz Milk
-1 TSBP EVOO

Heres an updated copy of my diet. Had to find a better way to eat. I will still add in some fruit daily.

Calories - 4,520
P-318
C-523
F-123

I only have a ~month left of bulking. I want to make sure Im eating more then enough and lifting extremley hard.

I will be increasing my overall volume by a few sets now.

Chest- 3 exercises (5 Heavy sets)
Shoulders - 2 exericses (4 Heavy sets)
Back - 2 exericses (4 Heavy sets)
Legs - 3 exercises (6 Heavy Sets)
Triceps - 2 Exericses (4 Heavy sets)
Biceps - 2 exericses (4 heavy sets)
Abs - 3 exercises

Monday
Flat Bench
Incline Bench
BW Dips (2 sets to failure)
Military Press
DB Raises (front or side)

Wednesday
Squat
Deadlift
Powerclean
Leg Press/Power-runner
Row Machine

Thursday
V-Bar Pull-Downs/CG Bench Press
Skull Crushers/Dips
RG EZ Bar Curls (reverse grip)
Hammers
Incline Crunches
BW Leg Raises
Med Ball


Start with 10 minutes Stretching. ~5 minutes Jump Rope

End with 5 minutes stretching ~5 minutes jump rope
 
2-4-08

Flat BB Bench Press
95lbs x 10
115lbs x 8
165lbs x 3
190lbs x 6
195lbs x 3 (+2)

Incline BB Press
95lbs x 8
140lbs x 7
155lbs x 3 (+1)

Seated Military Press
95lbs x 6
120lbs x 5
135lbs x 2 (+1)

After this my shoulders were dead

Push Press
95lbs x 12

Dips
BW x 12

Did some crunches and lots of jump rope/stretching. Great workout!
 
2-6-08 Legs and Back

Stratle Deadlifts
135lbs x 10
225lbs x 7
315lbs x 3
385lbs x 3
415lbs x 2 (PR)

Squats
135lbs x 10
205lbs x 6
225lbs x 3
275lbs x 5
295lbs x 5 (PR)
315lbs x 2 (PR!!) Hit my goal +1 rep!

Powerclean
135lbs x 6
135lbs x 4
135lbs x 2 (after leg press)

Leg Press
190lbs x 8
290lbs x 6
430lbs x 6 (PR)
 
2-7-08

This workout stunk. I wasn't motivated and staying on track.

CG Bench Press
65lbs x 10
95lbs x 8
165lbs x 2 (hand to hand grip, which was dumb)
155lbs x 6 (6 inches from hands)
215lbs x missed (normal grip)

Bar Pull-Downs
30lbs x 10
60lbs x 8
100lbs x 3
150lbs x 6
160lbs x 4

EZ Bar Curls
35lbs x 10
55lbs x 8
65lbs x 4 (Reverse Grip)
75lbs x 6

Ab Work.
Incline crunches/leg raises.

random crap that im done doing.



My diet hasnt been perfect the past week, but Im back on track.
 
I'm going back to my original plan.

M- Chest and Tri's

W- Back and Legs

Th - Shoulders and Abs (biceps if i want to)

my shoulder's are way to sore after doing flat/incline presses. and my shoulders arent too sore after Wednesday.
 
I changed my mind about my diet for the last 2 weeks. Im not going to be eating 4,500 kcals like I wanted to. Im going to eat more around 3,500 calories to limit fat gain and save money. I will make up a rough outline and post it later tonight.
 
Meal 1 5:30 AM
-3 eggs
-4 strips Turkey Bacon

Meal 2 6:30 AM
-4 Slices Wheat Bread
-8oz Milk

Meal 3 10:30 AM
-Protein Shake

Meal 4 12:30 PM
-2 Deli Turkey on Wheat Sandwhiches
-8oz Milk
-Apple

Meal 5 3:15 PM (Instant PWO carbs) 5:1 Carbs to Protein
-Bagel (60g)
-Yogurt (45g)

Meal 6 3:45 PM (Post-Workout)
-16oz Chicken Breast

Meal 7 5:00 PM
-Fish or Family Dinner (~400cals 20g protein)
-8oz Milk

Meal 8 7:00 PM
-Tuna with low fat Mayo. No Bread

Meal 9 9:00 PM
-16oz Milk
-1 TSBP EVOO

Caloires - 3,520
P - 280
C- 345
F- 117

If I don't follow this exact diet, I most likley ran out of milk or yogurt and ate a small pizza or ate some rice/pasta. I'm going to do my best to keep the macros consitenet though and keep my frig. full of food.

All my bulking ends on Febuary 22nd. I will eat a little above matinence the next week to test my Personal Records in Bench, Squat, Deadlift, and Military Press. Then, I will begin my cut.:twisted:

BTW, I haven't weighed myself in a while, and dont plan on weighing over 165lbs.

170lbs is my goal, but I will be satisfied to be anywhere between 167-170lbs.
 
Maxing it Up

I was tearing the weight up today. I felt great and got my maxes in. I have a powerlifting comp on Saturday.

This was suppposed to be a normal workout, but I decided to go heavy and get my maxes.

Stratle Deadlift
135lbs x 10
225lbs x 7
315lbs x 3
385lbs x 3
430lbs x 1 (PR) HIT GOAL +5lbs

Squat
135lbs x 10
225lbs x 6
245lbs x 3
295lbs x 2
335lbs missed
335lbs x 1 (PR) +20lbs
missed 350

Powerclean
135lbs x 5
185lbs missed
185lbs x 1 (PR)

Bench
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1 (PR) GOAL HAS BEEN MET
missed 235,235

Did a set of Rows, the powerrunner, and did 225lbs on SLDL just to feel it.

I am up 5lbs!

I weigh 167lbs and that was after my workout with no food in my stomach.
 
RoidRageX10 said:
I was tearing the weight up today. I felt great and got my maxes in. I have a powerlifting comp on Saturday.

This was suppposed to be a normal workout, but I decided to go heavy and get my maxes.

Stratle Deadlift
135lbs x 10
225lbs x 7
315lbs x 3
385lbs x 3
430lbs x 1 (PR) HIT GOAL +5lbs

Squat
135lbs x 10
225lbs x 6
245lbs x 3
295lbs x 2
335lbs missed
335lbs x 1 (PR) +20lbs
missed 350

Powerclean
135lbs x 5
185lbs missed
185lbs x 1 (PR)

Bench
135lbs x 3
185lbs x 1
205lbs x 1
225lbs x 1 (PR) GOAL HAS BEEN MET
missed 235,235

Did a set of Rows, the powerrunner, and did 225lbs on SLDL just to feel it.

I am up 5lbs!

I weigh 167lbs and that was after my workout with no food in my stomach.
Click to expand...

:clap2::clap2::clap2::clap2::clap2::clap2::clap2:

Nice work with setting goals and meeting them, ahead of schedule too! Couple more lbs and you can check that off your list.

Wish I had the drive you do at your age.
 
Xodus said:
:clap2::clap2::clap2::clap2::clap2::clap2::clap2:

Nice work with setting goals and meeting them, ahead of schedule too! Couple more lbs and you can check that off your list.

Wish I had the drive you do at your age.
Click to expand...

Thank you very much sir! I appreciate your kind words!

Yes I need 3 more lbs to hit my goal and then I will have succesfully met all of my goals (I'm not worried about my Military Press any more). I wanted to make sure the big 3 lifts were nailed.
 
Newton Falls Powerlifting Comp.

Bench
210lbs
220lbs
missed 235lbs

Squat
285lbs
315lbs x 2 (haha yea..)
missed 335lbs

SLDL (I always do stratle)
275lbs
315lbs
365lbs


Well I finished 6th overall out of 19 guys and won myself a medeal for the 165lbs Weight Class.

There were some strong dudes in my class. Very impressive ALL NATURAL lifters.

New goals posted in sig for next comp. in 3 weeks.
 
RoidRageX10 said:
Newton Falls Powerlifting Comp.

Bench
210lbs
220lbs
missed 235lbs

Squat
285lbs
315lbs x 2 (haha yea..)
missed 335lbs

SLDL (I always do stratle)
275lbs
315lbs
365lbs


Well I finished 6th overall out of 19 guys and won myself a medeal for the 165lbs Weight Class.

There were some strong dudes in my class. Very impressive ALL NATURAL lifters.

New goals posted in sig for next comp. in 3 weeks.
Click to expand...

Bad ass bro!!!!

At 15 I dont think my dead was even within 50lbs of your's. I didn't have a clue on nutrition, was just strong I guess. You got a great concept of how to eat. You should just keep blating thru PR's every few weeks. Keep it up man
 
Distilled Water said:
Bad ass bro!!!!

At 15 I dont think my dead was even within 50lbs of your's. I didn't have a clue on nutrition, was just strong I guess. You got a great concept of how to eat. You should just keep blating thru PR's every few weeks. Keep it up man
Click to expand...

Funny thing was, I pulled it up in like 3 seconds. haha it was my first time going "heavy" on SLDL's do i kinda just went easy.

I love the way I eat. I can eat pizza (in small amounts) occasinly, still eat healthy, and not lose focus.

Ive got 3 weeks to the Columbina Powerlifting meet, and hoping to lift over 1,000lbs Total. Which actually, I'm looking around 1,050. Im gonna eat big and train hard for 3 more weeks, take a week off, and then start my quest for my abs.
 
RoidRageX10 said:
Funny thing was, I pulled it up in like 3 seconds. haha it was my first time going "heavy" on SLDL's do i kinda just went easy.

I love the way I eat. I can eat pizza (in small amounts) occasinly, still eat healthy, and not lose focus.

Ive got 3 weeks to the Columbina Powerlifting meet, and hoping to lift over 1,000lbs Total. Which actually, I'm looking around 1,050. Im gonna eat big and train hard for 3 more weeks, take a week off, and then start my quest for my abs.
Click to expand...

haha. My quest for abs is almost over. :whiner:

If you like chicken bbq pizza I have a bad ass recipe for it and it's 100% awesome for a bulk, carb up meal, or "super healthy" cheat meal.
 
Distilled Water said:
haha. My quest for abs is almost over. :whiner:

If you like chicken bbq pizza I have a bad ass recipe for it and it's 100% awesome for a bulk, carb up meal, or "super healthy" cheat meal.
Click to expand...

I'm enjoying your log DW. Very good stuff and I can deff. see your abs are showing. Nice.

I saw that recipe, and I'm going to tell the momma about it.
 
TexasLifter89 said:
im interested to see how well your workout works. i might borrow it for myself. good luck man im subbed
Click to expand...

I've been logging here since January. You can see the progress I have made every week upping the weight or reps.

I can send you an e-book that explains my routine better.
 
alright thanks man now that i see how well its going for you it really makes me want to try it. I am thinking of starting a log.
 
what do you think about bulking with 3,500 calories and walking on tredmil morning and night for about 1 hour burning roughly 600 calories with both seasons aiming me at about 2,900 calories then possibly get leaner while bulking?
 
j0sh710 said:
what do you think about bulking with 3,500 calories and walking on tredmil morning and night for about 1 hour burning roughly 600 calories with both seasons aiming me at about 2,900 calories then possibly get leaner while bulking?
Click to expand...

You could eat near maintence and throw in some HIIT on non-lifting days. This may help you or switch to a CKD/AD type diet. I really think I added some inches to my arms in the first few weeks of the diet while loseing fat.
 
how about eat a little over matience like 100 calories over and on lifting days do slow paced cardio after i lift 1 hour so i burn about 350 calories and on non lifting days do hitt? Is the CKD diet like no carbs at all? because i found somthing like that and i was trying and i think i got sick off of it but i think it was working well i am not totally sure i got sick from it though.

how may i determine my matnience?
 
can someone get me a link to the ckd diet? i found a cdk diet but not the cdk i dont know if there any different.
 
Alright Im done sticking to my 'routine' for the next 3-4 workouts. I have the Columbina powerlifting comp. coming up in a week and I want to put up over 1,000lbs.

I will post some lifts from my WO if they were good.

Stratle Deadlift

Shattered PR. Put up 450lbs!

Missed 340 on squat

repped 205 on bench 3 times, missed 230 on bench

put 450lbs up twice on leg press

Power Cleaned 135lbs x 10, then 7 times.


Im aiming for more of a 10 sets of 3 reps from here on out. I am gonna squat again on Friday, and do some shoulder/ab work tommorow.
 
Distilled Water said:
What are you new workout routines going to look like?
Click to expand...

Most likley a 3x3 or 10sets of 3.

2-3 exercises.

My routine wont change too much, I just won't follow the same rep patteren next week for all my lifts.

Monday - Flat BB, Incline DB, Skull Crushers (4-6) CG Bench (4-6)

Wednesday - Deadlift(3x3) and Squat (10x3)

Thurs. - Shoulder Work/Abs and Powerclean
 
Hey guys go check out "RoidRage gets ripped" in the supplement review section. I'm starting my cutting phase in 2 weeks but started my Leviathan: Reloaded for my bulk.
 
j0sh710 said:
ya i am interested to see how u progressed. in my log i am going to try and get a pic every 1-2 weeks.
Click to expand...

Yea me too. haha. Regardless of what the pictures say, people have been telling me I look bigger. My arms and chest, and back have grown a lot. My legs are unreal right now. I dont know why, but my legs have grown a lot. I didnt take pictures, but I know when something is up. They are more musclaur and a lot stronger. I love bulking, I just need to make sure I keep it clean in the summer.
 
ya i kno what u mean, in the winter u wear hoodies adn stuff so who cares, but in summer were swimming and stuff so cut up.
 
thank man, ya i kno wht u mean the abs pick up lots of girls my goal is to get some by summer to mine are actually getting a lot better even from just 1 week of keto.
 
j0sh710 said:
thank man, ya i kno wht u mean the abs pick up lots of girls my goal is to get some by summer to mine are actually getting a lot better even from just 1 week of keto.
Click to expand...

Yes girls sure do love them. I wish I would have dieted better and ran more often during the summer. I might have had some awesome abs. lol
 
Good's and Bad's

I still cannot upload pictures, but I'm going to give a 'review' of my bulk.

Pro's

-Put on 10lbs of solid mass..lil fat (ie not water)
-Added mass to arms, chest, and legs..lil gut

*In the matter of 3 months, my numbers jumped..

~Last Week of November:
Military Press - 115lbs x 4
Straddle D.Lift- 355lbs x 2
Squat - 245lbs x 2
Bench 175lbs x 2


Now
M.Press - 120lbs x 4
S. D.Lift - 475lbs x 1
Squat - 335lbs x 2
Bench - 205lbs x 3


So, in 3 months, I have put together some nice numbers.


Cons

-Did not train Shoulders or Abs nearly enough.
-May have gained too much fat, but now after a week of Leviathan, I look leaner then when I started.
-My 4-6 routine slipped for the last 3 weeks when the powerlifting meets were near.
-Bench did not go up much in a year. However, this was due to not benching much during the baseball season, so my numbers sunk.
-On the contray, I need to do more assitance work for chest such as Heavy DB Presses and Rows.



All in All, I really did have a great bulk and can't wait to do it again.
 
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