Time for Change

[K Stro24]

Hey guys, im sorta new to the FORVM and I'm starting a bulk so I figured its time to start a journey. Little bit about me, I am 19 and weigh around 190 lbs. I can never seem to gain weight but in the last year I have put on some solid muscle slowly but surely. I played sports my whole life and now that I am in college I want to stay in shape and who knows, maybe down the road compete in a body building competition.

Supplements: Animal Pak, Animal Pump
Side Note: I recently found out that I am lactose intolerant, and the only protein I know of that is lactose free is Ultra-Iso Whey. Since I am lactose intolerant, all of my protein will come from my food. No help from the gainers with the milk...yet.

I plan on hittin up the gym every weekday since I work there, I'll put my work in mostly on a 4 Day split, 2 on, 1 off, 2 on, 2 off.

Heading to the grocery store tomorrow to pick up some food.
"Diet" will look something like this: ~200-250g of protein a day, increasing as I need to. Clean, good carbs from vegetables, rice, and fruit. One cheat meal on the weekends.
I begin my bulk Monday, I'll keep this updated as much as possible. Any input and advice is appreciated. Thanks.

[bigffmike]

good luck with the goals. Looks like a solid start. I look forward to reading your progress bro

[K Stro24]

good luck with the goals. Looks like a solid start. I look forward to reading your progress bro

Thanks, glad to have you on board.
Went to the grocery store, got some tuna, steaks, pb, rice, eggs, and nuts.
Looking forward to tomorrow for the first time in a while. Going to train back. I'll post tomorrow how it went along with the food intake.

[K Stro24]

Just got back from class and the gym. Heres what went down:
Back Day
Cable Pulldowns (Focused on just stretching out and getting a good squeeze)
14.5x15
15.5x15
15.5x12

Pulldown Machine
175x10
185x8
195x5

One Armed Rows
50x12
55x10
60x8
60x8 Really Felt good here, gonna bump it up next week

Barbell Rows
135x10
135x8
135x10 wasnt really feeling it today on these, gonna try pendlays next week instead

Row Machine
175x10
185x8
205x5

Deads (Alternating grip, regular deads)
135x8
155x8
185x5
195x5
205x5 felt i could have pushed more and put more plates on but i was pressed for time

Pullups w/ 45lbs
7,6,4

My diet so far has been kept in check, heres what i had:
2 Peanut Butter Sandwhiches, 16g Protein
2 Cans of tuna, 44g
4oz of Peanuts, 28g
1 Orange
1oz of peanuts, 7g

[K Stro24]

I got the needed protein for the day yday, finished the day off with some catfish, eggs, and a shake.

Today's eating wasnt as plentiful but i managed to get in enough. Had to work late so heres what went down earlier in the gym:
Chest
Flat Barbell (started with flat first bc i always do incline first, wanted a change)
135x10
155x8
175x7
185x7
185x5
*A little over a month ago my 5RM was 185, so I'm making some progress.

Incline Barbell
95x10
115x8
125x7
135x5

Incline Flye
30'sx10
35'sx10
40'sx10

Flat Flye
30'sx10
35'sx10
40'sx10

Weighted Dips w/ 25lbs
8,7,5,4

Good day, could have been better though. tomorrow is legs, i'm actually looking forward to having trouble walking

[K Stro24]

Hit up legs today, heres what i did:
Squats
135x15
155x12
175x8
195x7
205x5
205x5

Leg Press
245x10
275x10
305x10

Leg Extensions
175x10
195x10
215x10

Leg Curls
110x10
135x10
155x10

SLDL
135x10
135x8
135x8

Calf Raises
275x20
305x20
305x20

Ab Work

[C.Coronato]

Looking good brother. Keep it up.

[K Stro24]

Hit up the gym with some high intensity and worked delts and traps:

Military Barbell Seated
95x12
105x10
115x8

Laterals
25'sx12
30'sx10
30'sx8
35'sx8

Reverse Flyes/ Bent Over Row
25'sx12
30'x10
30x8
35x8

Arnold Press
40x12
45x10
50x8
55x8

Barbell Shrugs (Was basically shrugging until my grip failed here)
225x12
275x10
275x10

Up Right Row
85x12
95x10
105x8
105x8

*Had a nice high intensity today, skipped front delts bc they were still sore from the flat bench bb i did on tuesday, which im not so sure is a good thing bc i shouldnt be using alot of my front delt, but oh well, chest, legs, and middle back are all still sore. i feel like an old man lol

[K Stro24]

Triceps:
V-Bar Pulldowns
12.5x12
13.5x10
14.5x8
15.5x8

Close Grip Bench
135x12
145x10
155x8
155x4

Nose Crushers
75x12
85x10
95x8
95x8

Tricep Machine Extensions
75x12
95x10
115x8 Drop Set 95x8, 75x8

Biceps
Preacher Curls
65x12
75x10
85x8
95x8

Incline Hammer Curls
30'sx12
35'sx10,8,8

Straight Bar Curls
55x12
65x10
75x8,8

Run the Rack Hammers
45x6
40x6
35x6
30x6
25x6
20x6

[K Stro24]

got in a nice solid back workout today wasnt pressed for time so i was able to do what i wanted to do. heres what took place:
Narrow Pulldowns Supersetted with 45 Degree Rows
15x15
15x15
15x15
15x15

Pulldown Machine
195x8
205x7
215x5

One Armed Rows
50x12
55x10
60x8
65x8

Barbell Rows
125x12
135x10
145x8
145x8

Deads
185x7
205x7
225x5
235x5
235x5

I tried out something here, i basically was messing around and made a make shift T-Bar Row
2 Plates for 3 Sets of 10

Burned out the Lats with 2 Sets of Failure on each arm with one armed rows with 55's

Pullups w/ 25lbs, 7,7,5

Done in 75 minutes, felt good cant wait till next week for back again

[SolidTongan]

Hey, brutha, how's your diet lookin'? Your trainin' is lookin' solid. Much kudos foe that. Is it koo if I get a list? Maybe that might be key in you bulkin'. Also the time...your preworkout...postworkout meals. Maybe even water intake. You ever think 'bout investin' in some other supps? I like your shit...everything looks solid. Keep up the hard work, brutha.

[K Stro24]

Hey, brutha, how's your diet lookin'? Your trainin' is lookin' solid. Much kudos foe that. Is it koo if I get a list? Maybe that might be key in you bulkin'. Also the time...your preworkout...postworkout meals. Maybe even water intake. You ever think 'bout investin' in some other supps? I like your shit...everything looks solid. Keep up the hard work, brutha.

Yeah dude thanks, heres what the diet consists of mainly. I live at home still with my fam while im in school so i get the normal 5 oclock dinner when i aint working. Ill run u down a list.

Meal 1: Some days its eggs, other days its PB sandwhiches on the way to school. today i had 2 cans of tuna. Either way, i try and get about 50g of protein.

Meal 2: Something quick between classes like a protein shake, or some days its PB sandwhiches, or if im in a hurry but want something besides a shake, ill throw down 6 hard boiled eggs with a bottle of water. Want to try and squeeze in another 30-50g of protein, sometimes i eat unsalted nuts real fast just for the extra protein, i know bad on fat but im not concerned with that yet.

Meal 3: Pre workout meal, usually 2 cans of tuna with some tarter sauce, 4-8oz of rice. another 50g of protein and some good carbs.

Meal 4: Post workout shake, and an orange. i really like the idea of some fruit after my workout, makes me feel energized.

Meal 5: Steak, veggies, potatoes (pretty much dinner at my house, sometimes its fish, sometimes chicken, either way, i eat a shit ton here). usually about 50g of protein and alot of carbs.

Meal 6: This is usually some eggs or tuna or the leftover meat with a shake if i need it.

Usually the end of the day total is somewhat around 250g of protein. I dont have alot of time in my day to just put down more protein. and quite honestly, i cant stomach it yet, im hoping after a month of this i can up the protein as my body gets used to eating this much because i havent in the past.

As far as supps go, i have a big ass box at the end of my bed loaded with universal stuff for in the future bc i just wanted buy it all when i had the cash. I plan on stacking Shock therapy with intra and torrent as soon as my pump ends. ill run that for 5 weeks, then after i have another shock therapy with storm. I have another 88 pack of pak and i am planning on getting some more of whatever i liked best because i just wanted to try the different combo's while i could.

As far as water, i dont drink as much as i should and i know this and i am making a conscious effort to drink more. id say i get 3 liters a day. the problem is, i have good old nasty well water at my house, and i hate spending money on anything besides food when im at school so i just fill the water bottle i have while im there.

Hope that answers your question. Thanks for your support brother

[K Stro24]

also, if you are looking to bulk and having a tough time, i wanna say in november i was hitting the scale at 175. and im 6'2 so thats real thin and lanky. and i wanted some mass so i took M-stak throughout january and february and it put on a solid 15 pounds

[K Stro24]

Worked out chest today, pretty solid, kept the diet inline today too which was hard considering i worked all day besides the 4 hours i had class and lifted.

Incline DB Press @45 Degrees
50'sx12 5 seconds on the way up, 5 on the way down, paused for 2 seconds at the bottom
50'sx12 Alternating the arms, definetly could have moved the weight up but i wanted to make sure my form was perfect
50'sx12 Pausing again

Incline DB Press @65 Degrees
Same as previous

Flat DB Press
65x12 Pausing
70x10 Alternating
75x8 Pausing
75x8 Alternating

Incline Flyes
30x12x4 Could have done more weight, wanted to make sure form was perfect, 4 seconds on the way up, 4 on the way down, 2 second pause at the bottom

Pec Dec
175x12
185x10
195x8
205x5
*Did these will counting out the way to the middle for 4, and the way back for 4, made sure not to bounce back after bringing it together by pausing for a SLOW 2 count

Dips unweighted
15,14,17

Cable Crossover to burn it out
1 Set on 4.5 for 32 reps

Calf Work and ab work

Today I ate very well, had 3 PB Sandwhiches on wheat, 2 oz of nuts, apple pre workout, orange post workout, 1 lb of chicken, 1/2 lb of rice, 2 eggs, and 1/2 carton of lactaid
Total: ~215 grams of protein

Tomorrow is legs and im going to be pressed for time, going to keep it short, simple and sweet, but at a high intensity

[SolidTongan]

Yeah dude thanks, heres what the diet consists of mainly. I live at home still with my fam while im in school so i get the normal 5 oclock dinner when i aint working. Ill run u down a list.

Meal 1: Some days its eggs, other days its PB sandwhiches on the way to school. today i had 2 cans of tuna. Either way, i try and get about 50g of protein.

Meal 2: Something quick between classes like a protein shake, or some days its PB sandwhiches, or if im in a hurry but want something besides a shake, ill throw down 6 hard boiled eggs with a bottle of water. Want to try and squeeze in another 30-50g of protein, sometimes i eat unsalted nuts real fast just for the extra protein, i know bad on fat but im not concerned with that yet.

Meal 3: Pre workout meal, usually 2 cans of tuna with some tarter sauce, 4-8oz of rice. another 50g of protein and some good carbs.

Meal 4: Post workout shake, and an orange. i really like the idea of some fruit after my workout, makes me feel energized.

Meal 5: Steak, veggies, potatoes (pretty much dinner at my house, sometimes its fish, sometimes chicken, either way, i eat a shit ton here). usually about 50g of protein and alot of carbs.

Meal 6: This is usually some eggs or tuna or the leftover meat with a shake if i need it.

Usually the end of the day total is somewhat around 250g of protein. I dont have alot of time in my day to just put down more protein. and quite honestly, i cant stomach it yet, im hoping after a month of this i can up the protein as my body gets used to eating this much because i havent in the past.

As far as supps go, i have a big ass box at the end of my bed loaded with universal stuff for in the future bc i just wanted buy it all when i had the cash. I plan on stacking Shock therapy with intra and torrent as soon as my pump ends. ill run that for 5 weeks, then after i have another shock therapy with storm. I have another 88 pack of pak and i am planning on getting some more of whatever i liked best because i just wanted to try the different combo's while i could.

As far as water, i dont drink as much as i should and i know this and i am making a conscious effort to drink more. id say i get 3 liters a day. the problem is, i have good old nasty well water at my house, and i hate spending money on anything besides food when im at school so i just fill the water bottle i have while im there.

Hope that answers your question. Thanks for your support brother

Very good with the diet, but I see that your carb intake is low for somebody that's lookin' to gain mass. I see that your breakfast is all protein...that's one important time of the day to get down some carbs...it's what get's your body anabolic. Maybe throw in a bowl of cereal, oatmeal, bagel or 2, things of the sort. That goes for your second meal as well, but it's gotta be slow burnin' carbs...from the whole wheat or whole grain sort, ya know? Rice is okay for the preworkout (unless it's brown rice, then it's good), but this is another fast burning carb. Your energy level will start off high, but will burn out quicc durin' trainin' sessions. Try fruit like apples, oranges, stuff like that. They're slow burnin' and will provide steady energy. You're post workout is when you need some big carbs just like breakfast. You need carbs that will spike insulin levels (the fast burning type). This is the time to take the white rice, white bread, pop tarts, gatorade, waxy maize. You can still throw in your fruits if you want, but eatin' them alone for carbs won't spike insulin levels high enough. You want the spike because that's what'll deliver all the protein and other stuff to your worn down muscles to help repair them. Oh yeah, what I just said should be remembered for breakfast as well. Shoot for 100-200g of carbs during these times. Lastly, have a bedtime snacc like cottage cheese, and if you got the scrills, casein shake. These are slow burnin' proteins that'll feed your body as you sleep helpin' you keep as much muscle as possible from bein' broken down. I know it sounds like alot of eatin', but to be a 220lb guy, you've got to eat like one...in the clean sense. Hope that helps. I'll checc in wit you later. Aiight then, brutha...keep up the hard work.

[K Stro24]

wasnt feelin very well today and i only had about a 45 minute window to get legs in so i just did a 5x5 of 205 on squat. I plan on hittin legs again harder on friday since i basically didnt do much.

[K Stro24]

Very good with the diet, but I see that your carb intake is low for somebody that's lookin' to gain mass. I see that your breakfast is all protein...that's one important time of the day to get down some carbs...it's what get's your body anabolic. Maybe throw in a bowl of cereal, oatmeal, bagel or 2, things of the sort. That goes for your second meal as well, but it's gotta be slow burnin' carbs...from the whole wheat or whole grain sort, ya know? Rice is okay for the preworkout (unless it's brown rice, then it's good), but this is another fast burning carb. Your energy level will start off high, but will burn out quicc durin' trainin' sessions. Try fruit like apples, oranges, stuff like that. They're slow burnin' and will provide steady energy. You're post workout is when you need some big carbs just like breakfast. You need carbs that will spike insulin levels (the fast burning type). This is the time to take the white rice, white bread, pop tarts, gatorade, waxy maize. You can still throw in your fruits if you want, but eatin' them alone for carbs won't spike insulin levels high enough. You want the spike because that's what'll deliver all the protein and other stuff to your worn down muscles to help repair them. Oh yeah, what I just said should be remembered for breakfast as well. Shoot for 100-200g of carbs during these times. Lastly, have a bedtime snacc like cottage cheese, and if you got the scrills, casein shake. These are slow burnin' proteins that'll feed your body as you sleep helpin' you keep as much muscle as possible from bein' broken down. I know it sounds like alot of eatin', but to be a 220lb guy, you've got to eat like one...in the clean sense. Hope that helps. I'll checc in wit you later. Aiight then, brutha...keep up the hard work.

Yeah thanks for the tips brother. I figured my carb intake was too small. Ill switch the fruit to pre and the rice to post. I also never thought of eating pop tarts. Usually stay away from that section in the grocery store but ill give em a try because carbs is carbs. And i was rather confused on what the slow burning and the fast burning carbs were, thanks for clarifying that for me. I went to the store and picked up 2lbs of cottage cheese and 2 boxes of oatmeal. So my grocery list now looks something like: Chicken/beef, tuna (i like the tuna because i can eat it easily and it goes down quick), eggs, cottage cheese, oatmeal, fruits, rice, pop tarts, pb. and i couldnt find any sweet potatoes when i went out...gonna see if i cant find em when i go back out on sunday. Thanks a bunch man.

[K Stro24]

Thursday:
Shrugs
225x12
275x12
295x10
300x8

Up Right Row
85x12
95x10
105x8 Drop set 95x8, 85x7, 75x10, 55x8

Laterals
25'sx12
25'sx10
30'sx8
30x's5

Rear Delt Machine suppersetted with Seated reverse flyes
115x12, 25'sx12
125x10, 30sx10
130x8, 35sx8

Arnold Press
45sx12
50sx10
55sx8
60sx8

Friday: Double Session, Legs and Arms
Squats
5x5x225 PR
Leg extensions
3x10x175
leg press
10x3x315
leg curls
10x3x155
SLDL w dumbells
10x3x65's

Triceps
VBar
12.5x12
13.5x12
14.5x12
15.5x10

Close Grip Bench
135x12
155x10
155x8
155x6

Nosecrushers
85x12
95x10
105x8
105x8

Extensions
95x12
105x10
115x8 drop set, 105x8, 95x10, 75x8

Biceps
Seated preacher
75x10
85x10
95x10
105x8

Preacher Machine
75x8
80x9
85x7
90x5

Hammer Incline Curls
4x10x30's

Straight Bar Curls
3x10x65

Forarm Work

[K Stro24]

Had a solid back workout today. Went heavy but was very worn out at the end which was good. So far today i have ate:
1 Serving of Oatmeal, 5 Eggs, 2 Cans of Tuna, 6oz of white rice.

Heres how the back went:
Pullups, supersetted wide grip with close grip, 30 Close, 30 Wide

Pulldowns, focused on the squeeze and full extension, did these nice and slow
150x10
150x10
170x8
190x5 *This was really tough to go down nice and slow and extend it all the way, felt good, had a sick pump after this.

Bent Over Barbell Rows
5x5 of 155

One Arm Row
60x10
65x8
70x8
75x8, *Drop Set to 65x8, 60x8, 55x9

Pendlay Rows
135x10
135x8
135x5
*Was really dead right here, felt exhausted

Deads
185x10
225x5
225x5
185x8
185x7

Was really completely dead, took me about 60 minutes to complete. Ill update the rest of my days diet later.

[K Stro24]

1 Serving of oatmeal
5 hard boiled eggs
2 cans of tuna
6 oz of rice
1 large skinless boneless chicken breast, about 8oz
1 large steak, about 8oz
2 Servings of cottage cheese
2 pieces of pizza

[K Stro24]

Took the day off from everything today, school, work, and lifting. With the weather how it is in North Eastern Ohio, my sinuses were acting up. Went from shorts and short sleeves on friday and saturday, to snowing monday and tuesday. sucked ass. normally i would just suck it up and lift but i have an old injury that aches and aches when the weather changes like this. and with it being leg day, i just passed and will make it up friday. with me being sick, i didnt eat all that much today but ill get some quality food in before bed and then prepare for tomorrow. Im also looking at a new split in about 3 weeks. Going to go back to an old tried and true routine of Chest and Biceps on Monday, Legs Tuesday, Off Wednesday, Back on thursday, and Shoulders and Triceps on Friday or Saturday. In the midst of writing it up, cant wait to try my shock, intra, torrent combo for this next phase either. I'll post tomorrow with how the workout went, im looking at a delts, traps, and triceps. peace.

[K Stro24]

Kept my diet solid throughout the day which is tough on me on tuesdays, thursdays, fri's and sats since i work, but heres what it looked like:
meal 1, Oatmeal and a PB sandwhich on wheat
meal 2, 2 eggs, 2 pieces of wheat toast
meal 3, 2 cans of tuna, apple, yogurt
meal 4, 8 oz chicken breast, 4 oz of white rice post workout
meal 5, 8 oz of chicken breast, 2 slices of pizza
meal 6, pb sandwhich on wheat, and some cottage cheese

roughly 200g of protein, had some milk here and there, kept the water intake up

heres what i did in the gym:
Traps
Barbell Shrugs, Giant Sets
135 lbs, close grip 12, wide grip 12, normal grip 12, rear shrugs 12
225 lbs, 10,10,10,10
255 lbs, 8,8,8,8

Up right row
85lbs 12reps clean and solid squeeze
95lbs 10 reps still clean
105 8 reps, struggled on the last 2 but by this time they were fried

Shoulders
Seated Military
3 sets of 10 at 95 lbs, coulda went much higher on weight but was focused more on form, and the later portion of the shoulders.

*did some high volume here
Front raises and laterals
15lbs, 15 fronts, 15 laterals
20lbs, 12 fronts, 12 laterals
25 lbs, 10 fronts, 10 laterals

Rear delt machine
90lbs 20 reps, squeezed and paused the last 5 for 3 secs at the end, did em nice and slow
110, 15 reps
130, 15 reps

Arnold press to burn it out
30'sx25 solid and clean
45'sx15

Triceps
rope pulldowns
10x15
11x12
12x10

Kickbacks one armed
20lbsx15
25lbsx12
30lbsx10

Tricep burnout pulldowns on the crossover
2xfail, think i got to 19 on the right and 17 on the left
Suppersetted with 15 Bench Dips and 15 close grip pushupe
3xfail, 14, 13
suppersetted with 10 bench dips and 10 close grip pushups

solid workout, done in about hour and fifteen

[K Stro24]

What is a man without any goals? Well, I finally laid some clean, attainable goals id like to see from my self. Here they are:

1. Get the weight up to a clean 200lbs by May 1st, im currently on the scales at 194.5 consistently and havent gain any fat, if anything ive lost some around the waist

2. Get to a solid 215lbs by September 1st

3. hit a 5RM of 225 by September first, currently doing my working sets of 5 at 185

4. And finally, hit a solid 230lbs by February of 2010.

I believe in myself that i can do it. I need to keep my diet clean which hasnt been a problem, the problem has been with school and work, ive found little time to break the meals up to 2-3 hours apart. Im hoping to get some more real gains, and devote my self more to increasing my protein intake. my biggest problem of late has been struggling to force myself to eat. Im hoping my appetite adjusts.

[K Stro24]

kept the diet intact today, was very tough, very busy day.
i dont remember all that i ate, but it was about 200g of protein in the form of tuna, cod, eggs, protein shake, yogurt, and milk.

Did legs and bi's today, shortened em up, nice and solid
Squats
155x15x2 barefoot sissy below parallel
185x7 regulars
225x5x3

SLDL
155x10x3

Calf Raises on leg Press
310x50x4 in, out, and straight (toes)

Biceps
seated preacher
55x12
75x8
95x5 PR
75x7
55x9

isolation curls
20x12, slow focused on maxing pump
25x10
30x8

Hammers
35x8
40x8
30x8
25x8
20x8
15x a minute of alternating
10x a minute and a half of alternating

done

[K Stro24]

Deads:
135x??? W^
185x10
205x7
225x5
250x6
265x1 (had a weird lift off here so i jsut set it back down and walked away for a few minutes to grab a drink)
265x6 PR

Reverse BEnt over BB Rows
135x10
155x10
175x8

Pendlay's
135x10
175x5
155x7
175x4

One Armed Row
65x12
70x10
75x8
80x5

One Armed Narrow Pulldowns
80x12
90x10

Pulldowns 2 handed wide grio
200x5, had to cheat a lil here but id call em clean lol
175x10
Supersetted with Pullovers
65x13
70x9

ab work, finished off the bicep pump, forearms

done in 75 minutes
high intensity, good workout, kept good form except on the pulldowns lol

[K Stro24]

chest today

incline bb
W^, 95x10
115x8
135x8
145x6
155x5

flat bb
135x10
185x5
185x5

flat db's
70'sx5x2

flat flyes
25'sx12x2
30'x10
35x8

crossovers
4.5x15x2

dips
BW(~195)x10x2

[K Stro24]

legs today, had a solid spotter in the gym with me, so i hit em hard for a short time, was one of my best workouts, really really felt good even tho my hammies were still sore from mondays deads

Squat:
W^135x10, ass to the catcher's squat
185x10
195x7
205x7
215x7
225x7
235x10
legs felt like they were gonna fall off but i did feel like i had more in the tank, probably shoulda went up

SLDLs
135x10
145x10
155x10
165x12

Calf Raises
100lbsx25
100lbsx25
100lbsx25
100lbsx25

Lunges
100lbsx10x3

Step Ups with 100 lbs for 1 minute

done, felt drained, felt good, felt sick, in the best way possible, i know im going to pay for it later but it was amazing to just pound out those squats

[K Stro24]

shoulders today, had some intra during the workout too, along with some torrent at the end, and the usual pak in the morning, pump pre. i had bad stomach pains about 2 hours later and all thru work, wondering if its from the intra or the torrent, ill find out. anyways, heres what shaped up to be an interesting shoulder day:

Shrugs
W^225x12
275x10
300x10
300x10

Clean and Press, first time doing these, tried em out
100x10x3sets

30 pound kettle bell swings, 20 reps for each arm, all the way extended and pressed up, supersetted with arnold presses, 45x10x2

Front raises
15x15
20x12
20x8

Laterals supersetted with rear delts
20x10
25x10
25x12

Up right row
75x15
85x12
95x10
105x7

[K Stro24]

Friday was Bi's and Tri's. Went well, did rope extensions and rope curls, close grip bench and preachers, dips and chins, and burnt out the triceps on the extension machine and the biceps on the hammer curls

Today was back day. Wanted to see how much i could Dead lift, so i started there:
Dead's
W^135x?
185x7
225x5
275x5
315x5
*could have done more weight but i was just testing it out seeing if i could get 315 and i can, was happy

Barbell Rows Reverse
135x10
155x10
175x8

Yates Rows
135x10
155x10
175x8

Dumbell Rows
45x15
55x10
70x8x7x6x5x5
*Was really feeling the rows, so i kept going heh

Wide Grip Pullups
3 sets of fail, 9,7,5

[K Stro24]

Chest:
Falt Bench
135x7 W^
155x7
175x5
205x3
165x8

Dips
20,15,12

Incline Flye
25x12
30x10
35x8

Pec Deck
175x10
185x10
195x10

Cross overs
3.5x25x2

[K Stro24]

solid leg workout today, wasnt feelin well so i didnt put up a high volume, was a typical offday i suppose

Warm Up Leg Extensions
2 Sets of 20 Reps @ 190lbs

Squats
185x10
225x10
255x7

Lunges w/ 55lb dumbells
3 Sets of 25

Leg Press
300x10
315x10
330x10

SLDL
155x10
155x7
155x7

Ham Curls
110x10x2

[K Stro24]

had no internet at home and didnt post at school. hit up shoulders thrus, and arms today

thursday:
Giant Set of Shrugs
225lbs
Close Grip-10
Wide Grip-10
Rear-10
Standard- til fail, think i got about 14 in there, last 3 were sloppy tho
275
CG-10, WG-10, rear-10, standard-11, couldnt hold it any longer, hands were bleeding, feels good not wearing gloves or straps and doing these bad boys

Cable up Right Rows
85x10
95x10
105x10

Arnold Press
50'sx10
50'sx10
50'sx8
55'sx6

Rear Delt Machine & Lateral Machine
Opted for the Machines since the hands were still bleeding, i tore a callus pretty hard
Rear dElt-
90x20 3 second pause at back on the last 5
110x15
130x10
Laterals
50x15 w/ pauses
65x10
75x8

lotta ab work, 200 total reps, rope pulldowns, leg lifts, ab machine, situps, 50 each

Friday: Had a full plate today, indoor soccer game, lifting, then a softball game
Supersetted everything, Tri then bi, did forearms at the end
Rope Pulldowns EZ Curls
80x10 65x10
100x10 75x10
120x10 85x10

noscrushers Straight bar curls
85x10 barx10
95x10 65x10
115x8 85x8

V bar pull downs Hammer/Preacher Curls
Full stack x 12,11,9 25's, a minute of hammers, minute of preachers
20's, minute half, minute half

Forearm work

Friday, i Felt real good. traps felt torched along with the delts
Can only wonder what tomrorow will bring.

On a side note, I am praying that the Browns dont fuck up the draft

[K Stro24]

Worked out with my friends today, did chest, back, and shoulders, kind of in limbo with the workouts, planning on starting my 5x5 on may 11th.

Flat Bench
155x10 easy
185x8 Harder
205x6 really hard

Row Machine
190x10
210x10
230x10

Incline Bench
155x8
155x6
135x10

Inverted Rows
3 sets of 10

Pullups
BW 10, 10, 8

Seated DB Military
55'sx8
50'sx8
50'sx6

Laterals
20'sx10
25'sx10
30'sx8

Cable Laterals
40x10
50x8
40x10

Shrugs
275x3x10

felt fucking dead after this, not used to going this hard, multiple compounds, and it wasnt like my chest and shoulders and back were dead, but just overall fatigue, arms died basically

[K Stro24]

tuesday i did arms

preacher curls
25x10
30x10
35x8

tricep rope extension
10x10
11x10
12x10

curl pyramid
preachers up x10 or fail
hammers down x10 or fai
preachers
started with 10's ended with 45's
hammer's started with 50's ended with 10's

nosecrushers
85x10
105x10
105x6

Isocurls
30x10
30x10
30x10

Tricep extension burnout

Legs on wednesday
squats
185x10
225x10
255x10
255x10
260x12

Extensions, 10,10,2,20 format
Set 1
110, 170,230,110

Set 2
90, 150, 230, 90

couldnt walk

ham curls, same 10,10,2,20
set 1
70, 130, 190, 70
set 2
50, 110, 190, 50

abbduction and adduction
3 sets of ten, 20lbs

calf raises
350x25
370x25
390x25
405x25

going to continue the 10,10,2,20 sets love em

[K Stro24]

Chest/Back/Shoulders

Incline DB
70x10,10,8

Pulldowns
170x10, 180x10, 190x10

Flat DB
80x10,80x8, 55x20

Clean and Press
95x10
135x4
135x3

Yates Row
135x10
155x10
175x8

Hell Raisers
100x10
110x10
120x8

Front Raises
15x10,20x10,25x10

Rear delt machine
110x10,120x10,130x10

45* Row
120x10
150x10
150x10

Incline Flyes
30x10,10,15

[SolidTongan]

How are the mass gains comin' along, brutha?

[K Stro24]

How are the mass gains comin' along, brutha?

mass gains are coming along nicely, ive added size in my arms, and alot in my legs, ive been pushing myself and eating more, my strength isnt coming along as nicely as i hoped tho so im going to switch to a 5x5 and just eat like crazy, and get mass and strength, thanks man

[K Stro24]

Had finals week, so the campus gym was closed, bought a week membership at one by my house, cost me 30 bucks, utterly ridiculous.

Monday I did a light chest and back routine, the usual exercises, db rows, bb rows, pulldowns and ups, bench, did a jammer press and flyes, and a hammer strength incline machine, kinda cool i like them but im still not a fan of machines unless needed.

Tuesday- i took it off to study, it sucked, had the itch to workout

Wednesday- did legs, squats, sldl, extensions, curls, calves

thursday- chest, tri, and shoulder, used db falt, incline flye, crossovers, and dips, nose crushers, over head press, laterals and kick backs

friday- back- pulldowns, pullups, bb row, db row, t bar row

sat- takin it off bc i woke up late since i worked till 5 in the monring, and gota go back in at 6 tronight.

tomorrow will be rest with nothing but grocery shopping and supplement shopping for the summer and i am buying my supps now while i have the money for when i move away to school.

Starting my new 5x5 workout monday, and i am going to carefully monitor a bulk diet. looking to cleanly bulk, thinking 4000 calories and 300g of protein. ill post the workout and the supps, along with diet 2m or later tonight.

[K Stro24]

So tomorrow I am starting a new 5x5 Routine, Madcow's Intermediate.

Day 1:
Back Squats 5x5
Flat Bench 5x5
Barbell Rows 5x5
Weighted Hypers 2 Sets, Maxing to 25 Reps
Weighted Situps 4 Sets, Maxing to 25

Day 2:
Back Squats 4x5
Dead Lift 5x5, Normal Stance, Overhand Grip till it fails, then alternating
Power Clean And Over Head Press 5x5
* I know this exercise isn't in the original plan. However, my feeling on it is this. It says incline or overhead press for day 2, day 1 and day 3 it says power cleans or rows, I figure if i do a power clean to press it covers it all. However, in the long run, it may be more taxing and I may need to make some adjustments later on.
Situps 3 Sets, Pullups 3 Sets (Going to do these just like how i will do the dips with the weight scheme, will elaborate later), Gonna try and throw in there 3 sets of 8 on Incline Flyes, just to get some upper chest work in there somewhere

Day 3:
Back Squats 4x5, 1x3, 1x8
Flat Bench 4x5, 1x3, 1x8
Rows 4x5, 1x3, 1x8
Weighted Dips 3 Sets of X Reps, Once i reach 20 reps on all three sets i will increase the weight by 5-10 pounds.
Nosecrushers 3x8
Barbell Curl 3x8

Pretty simple and basic, didn't fuck with the basics much, I hope it works, I believe it will.

Goals:
5 RM Bench 245
5 RM Squat 350
5 RM Dead 375

[K Stro24]

Body Weight x 20= 4,000 Calories
Body Weight x 1.5= 300g Protein x 4= 1200 calories from protein
Body Weight x 2.5= 500g Carbs x 4= 2000 calories from carbs
Body Weight x .4 = 80g Fats x 9= 720 calories from fats

I'd like to keep my diet somewhere in the 3750-4250 Calorie Range, Possibly more, never wrong to have too much. My goal is to gain size but mainly its gain strength.

6 Meals a day, NO SODA, 50g of Protein with each meal, ~80g of Carbs each meal, Gallon of Water a Day

Meal 1: 09:00
4-6 Eggs, 2 of which are whole, 1-2 Cups of Oatmeal, Fruit, Juice, Milk

Meal 2: 11:00 Pre Workout Meal
Shake= 2 Scoops of Whey, 1 Cup of Oats, 3 Servings of PB

Meal 3: 14:00 Post Workout Meal
3-4 Pb&J Sandwhiches, Milk, possibly a poptart

Meal 4: 16:00
Fish=Tuna, Salmon, Talapia, basically whatever fish i have readily available, Potato or Rice

Meal 5: 19:00
Chicken Breast or 2, Potato or Rice, Vegetable

Meal 6: 21:00
Beef, Potato

Meal 7: 24:00
Make up time, eat to meat the days values, usually 1 Cup of Cottage Cheese, 1 PB Sandwhich, maybe some eggs, some milk, or if im really slacking, a protein shake

Supps
Animal Pak with Meal 1
Shock Therapy 30-45 Min prior to workout
Intra-Aid during training
Torrent Immediately Post
I have enough of this for a solid 8 weeks, then I have storm and shock for about
another 8 weeks.
Animal M-Stak, going to pick up a can and throw this in there possibly, maybe even two cans

This puts me right around the time to leave for college, so for college my supps will probably be something cheaper maybe a shock therapy, storm, real gains, ultra whey pro. not really focused on that yet, want to keep it simple til i leave then look in the mirror and judge whether to bulk up more possibly to 230 or cut to 9-10% BF then bulk back up to 215.

Goals:
Want to weigh in at a solid 215 before I leave for school, currently fluctuating in the high 190's low 200's.
I want to see some more developement in my chest, my legs have grown considerably along with my arms, shoulders, and lats, but the chest seems small, flabby, and considerably under developed.

[K Stro24]

hit all the 5x5's today, like i should have, heres how it went...

Squat: 130x5 EASY, 165x5 EASY, 200x5 EASY, 230x5 MODERATE, 260x5 MODERATE
*In reality, I probably put too much into the calc when I was planning this, I had done 260 x12 and it was tough, and I think i put in 250 x5 for my test weight because I consistently hit it each and every time attempted. However, for these first 4 weeks, I am more focused on form, my ass to the floor and trying to keep my back straight.

Bench: 100x5 EASY, 125x5 EASY, 150x5 EASY, 170x5 EASY, 195x5 MODERATE
*For the past few weeks I had been doing 205 consistently for 8-6 reps i believe, but those were shitty form, arching the back, using the triceps, and more delt. However, these sets here were solid form, all the way down nice and easy, all the way up nice and easy. The last set was harder than I would have liked it to be but in 12 weeks, i think ill look back on it and say the solid form paid off.

Row: Decided to use overhand grip, more of a Yates style here. 90x5 EASY, 110x5 EASY, 135x5 EASY, 160x5 EASY, 180x5 EASY
*After bench and squat, I had figured these would be harder than they were. Really squeezed and stretched it, felt nice.

2 Sets of Hypers w/ 25lbs+ BW ~225= 15 and 15
4 Sets of Weighted Situps w/25lbs + BW ~ 225= 15,25,25,15
*It had been a while since I had done these at all, and it showed. These were probably the hardest of the day but in the long run, it will have been nothing but help. Won't increase the weight next week, just stick with the 25 til i acheive 25 reps on each set for both exercises.

All in all, it went good, i felt jacked, and I probably havent been this excited for the next workout since a year. I didn't weigh myself, and I am not sure what to expect waking up tomorrow, I wouldnt imagine I'd be sore but who knows.

Diet was less than stellar but I can't complain. I really could have done better and thats what is on my mind, that I had the opportunity to succeed but instead I didn't because of my fault. Had 4 meals, was shooting for 7. Woke up late, after my workout the girl wanted me to come straight over and watch a movie with her since shes sick, kinda sucked but cant complain. However, when I got home, all i had was 4 cans of tuna, no carbs, which really was disappointing.

TOTALS: 296 grams of protein, was shooting for 300 or more
335 Carbs, was shooting for 500, this is the spot where i am always short. and i need to make a conscious effort to change that. I think i'll start having pasta, whole grain, instead of the potatoes and rice, i like the pasta better, its easier to get down.
3500 Calories, was shooting for 4000.

Day 1 wasnt bad, tomorrow is off day, but no day is an off day in my book, still gotta eat. ill also go grocery shopping, out of pb, tuna, steaks, and need pasta. hopefully when i step on the scales wednesday im at 200+

[K Stro24]

Back Squat
4x120, 150, 175, 175

Powerclean and Press
75x5, 90x5, 105x5, 120x5, 120x5

Deads
180x5, 220x5, 255x5, 290x5, 290x5

accessory work, situps: 25, 20, 20 incline flyes: 30x8, 35x8, 40x8 pullups 10,7, 11

coming up a lil short of 4k calories today, along with the 300 protein, going to raid the fridge, thinking of eating the left over steak, having a shake, some cottage cheese, and some pb sandwhiches, ill get used to eating this much shortly

[K Stro24]

Well, since last wednesdays workout, alot has happened, i went golfing after my workout and i hurt my wrist bc im a pretty shitty golfer. anyways, so im nursing a sore wrist. its not anything major, just basically is hurting a bit.

So last friday, hit all of the lifts, didnt need a spot for the 200 triple on bench either, it was solid.

Monday, did squat, row and bench. on the bench last set of 5, for 200, needed a spot, not sure how much he helped, he said he didnt till the last one and just gave it lil push.

Wednesday, hit all the reps and sets, popped the shin cherry on the last dead for 300, real fun.

I'm still not in the "pr" range yet. another 2 weeks and i start pushing more and really going for it.

the diet is still pretty shitty, just basically eating whenever im hungry, and counting the protein and what not, been hittin about 3500, 250, and i wanna say 300 carbs, but im not sure. im thinking week 3 ill throw it into full affect and can easily be able to handle that much food

[K Stro24]

So, I hit a rough spot with the training this week. To make a long story short, I had to get a tooth removed because it become infected but in order to remove it i had to have surgery ASAP because it was making me extremely sick. Instead of enjoying my Memorial Day Weekend, it was spent in bed, sweating, going from hot to cold, and with an ice pack permanately attatched to my jaw. So i had the tooth pulled tuesday, it was my bottom left wisdom tooth, had to cut around the bone since it was partially blocking it. after it was removed, an infected syst was revealed and removed. So, with very little eating done each of the past few days, I didnt expect much when i stepped on the scale today.

The scale read 197, first time in all of may that I had been below 200. Only thing is, i dont feel "smaller" i feel "tighter". So, i popped a packet of Animal Pak, cooked me some eggs and oats, i cant eat much still, have an open wound in my mouth, with stitches, its swollen, and i can barely open my mouth much to bite food. I drank my Shock Therapy, and drove to the gym.

When i got there, i realized the 5x5 i had been working on was basically done for, atleast this week. So i did some legs, and man it was hard, heres what happened:

Leg extensions: 2 Sets of 12 at 125 pounds, i was sweating hard here already and it was just tought, i knew it was going to be a struggle.

Squats: Wanted to re-do the form on my squats so i figured id try em out here.
Feet straight forward, shoulder width apart, had been going slightly pointed and wider.
Went ALL THE WAY down, had the calves touch the ass. did 3 sets of 185 for 10, 10, and 7. Ehh they will get better, and i think with the better form, ill see more developement in my quads.

Leg Press: Feet at the Top, toes Straight, Went all the way down deep into it
210x12, 250x10, 300x10

Extensions: 42 Format, 90x10, 130x10,170x2, 90x20

Hamstrings
Seated Leg Curls: 80x12 80x12
Good Mornings: never did these before, was testing it out for future use basically, did 95x10x3, felt good
SLDL w/ db's 55's x 12 x2

Skipped calves and Abs today as i was feeling pretty sick.

I think instead of the 5x5, im going to just replace it with Push/Pull/Legs, i hate to back out of the 5x5 but looks like i got to, was put in an odd position to begin with as my spotter wasnt the most consistent guy in the world, and i dont always have a set schedule.

Anyways, i need to get the diet back on track, and start eating some more, seriously.

[K Stro24]

Today, I hit the gym, first time in consecutive days basically in all of may, been pretty sick as of late and still tired. heres what went down...

Chest Dips
3x10,10,12 with body weight, 1 set w BW+25 for a solid 7

Dumbell Press
65'sx10x4

Incline Flyes
35'sx10x3

Cable X Over
3 Setting x15x2

Tricep Pushdowns
100x10x3

Nosecrushers
85x10

CGBP
115x8

Tricep Pulldown, Single Arm
2 Setting x20 reps x2 sets

Laterals SS w Fronts
25x10x2 15x10x2

Lateral Machne W/ Rev. Pec Deck
70x10x2 110x10x2

Wrist is still sore as hell when it comes to nosecrushers

Just basically had nothing in the tank

[K Stro24]

For the next couple months my workouts will be like this:

Monday: Back, Biceps, Abs, Calves, Forearms

Pullups & Extensions
Pulldowns & Pullovers
DB Row & Machine Row
BB Row & Deads
Shrugs & Face Pulls/ Up Right Row
3 Sets of BB Curls, Preachers, and Hammers
100 Reps of Abs
100 Reps of Calves
Forearm Work

Shooting for 9 Sets of Biceps, 6-9 Sets of Traps, 12-15 Sets of Lats, 6-9 Sets of Erectors

Wednesday: Legs, Calves, Abs
ATG Squats (Fuck the weight here, go to the ground)
Front Squats
Leg Press
Extensions

Seated Ham Curls
GM's
SLDL's
Maybe Abduction and Adduction

100 Reps of Calves
100 Reps of Abs

Shooting for 9 Sets of Quads, 9 of Hammies

Friday: Chest, Tri, Delt, Forearm
Weighted Dips & Pushups
DB Press
DB Flye
X Over

3 Sets of CGBP, Pushdowns/Pulldowns, Over Head Extensions

Laterals, Fronts, Rears, OH Press

Forearm Work

Shooting for 12 Sets of Chest, 9 Sets of Triceps, 9-12 Sets of Delts

[K Stro24]

I have a diet written up with macro's and such, going to really do it up. Supps are the AWO Stack and Animal Pak. Lookin at 3.5-4.5 Cal a Day, 250-350g of Protein, 300+ Carbs, Im not worried so much about calories but more about the Protein and Carbs, no added fats, just the usual that comes with.

As of right now, its still tough to eat, my whole jaw is swollen and cant open my mouth to fit a decent size spoonful in there. Im not supposed to eat "hard" foods. For example, last night, had pizza, i couldnt bring my top and bottom jaw together to bite it, it sucks.

In total, Ive lost no more than 10 pounds, no less than 4. Hard to tell, I dont look smaller, I think i lost alot of water because i looked way more vascualr in the gym today than i have in the past.

In the gym the past two days, i felt better, but i had no energy, absolutely none. It just sucks but sitting at my laptop and venting in my journey wont do me any good which is why i must persevere. Anyways, ill post up the diet tomorrow night or thru the weekend. Its been rough but being in the gym and lifting, made me feel 100% better

[K Stro24]

On the slate at the gym today was back and biceps, plus calves and forearms, unfortunately, heres all that i could really handle:

Pullups Supersetted with Extensions
3x10 Body weight 3x10 BW+25

Narrow Pulldowns Supersetted with Pullovers
3x12 @155 3x8@75

Dumbell Row Supersetted with Row Machine
75x10, 55x15 210x10, 170x15

BB Rows
135x3x10

Deads
225x7,5

Shrugs
225x10,10

Facepulls
55x10,10

Preacher Machine
70x3x10

Bicep Burnout
Dumbell Curl, 5 Hammer, 5 Preacher, Start at 30, work down to 5, Repeat

*All in all, i was tired, i was sluggish, i was slow. I was weak, i was dissappointed in myself.
Next week, im going to do much less volume, fuck it was chaos in the gym, felt bad.
The game plan for next week will be 12 sets on lats, 6 pulls, 6 rows, fuck the machines
Ill deadlift a 3x10, and shrug, and on more trap exercise.
3 Exercises of biceps with 3 sets each. Im not going to hold back and save it in the tank for ccertain exercises to go big and what not, im just going to go 110% and come out with what i come out with. My biceps will grow even if i dont hit them full strength bc fuck, name me one dude who has a thick back, huge legs, and small arms, doesnt work that way. So im motivated to kill it next week, and kill it the rest of the week. I got legs wednesday and i wanna go hard, but hopefully not puke, would hate to lose all the precious food im eating now since my diet is good to a T. more on that in the enxt post

[K Stro24]

So my diet, is basically going to consists of Chicken, Eggs, Steak, Tuna when im in a hurry, Peanut butter, cottage cheese. those are my protein sources. As for carbs, oatmeal, wheat bread, whole grain spaghetti, white rice, red potatoes, yams. mother fucker im readdy.

Today heres how it went so far:
Meal 1
3 Whole, 3 White Eggs, 1/2 Cup oats with 1 serving of pb, wheat toast 2 slices.
* lookin at around 50 protein, 50 carbs

MEal 2
Chicken breast, whole grain pasta, italian dressing
50 more here of each

Meal 3
2 cans of tuna, yam
Solid, 50 protein, 40 carbs

Meal 4
Pizza
not even going to count this bc i didnt have it in the original diet, its a bonus

Meal 5
Steak, Pasta
50 and 50

Meal 6
Shake, cottage cheese, pb on wheat
50 and 50

Meal 7
chicken breast

basic rough idea of what it will be from here on out, lookin like a solid 6 months atleast
good to go

[K Stro24]

had a solid day today, hit up the gym around 1, and then went out with my girl after, tried to consume as much food as possible but it was tough on the go, and my meals werent with me. so the diet slacked, first time all week, but i did get the cals and protein in. my legs feel pretty weak right now, should be fun waking up tomorrow.

Legs:
Quads
Squats: Re-did the form on my squats these past two weeks, cant lift as much but it feels so much better. Ass to grass baby!!!
135x10 Warmup
185X10 Warmer
205x10
205x8+5+4 in rest pause fashion like in DC, going to incorporate this more, i like it

Leg Press: the leg press at my gym is pretty shitty, its not like the press at most gyms, its completely lateral and you cant really go down all the way without getting in it and being uncomfortable.
290x10
310x10
330x10 These all felt solid here, liked em but would rather have the other leg press like at most gyms

Front Squats: Awkward to say the least, first time trying them, liked em and will do em more from now on
95x10x3sets

Leg Extensions: 42 Rep Style, no break
100x10
140x10
180x2
100x20

Sissy squat stretch for 90 seconds here, felt good

Seated Ham curls
105x10
105x10
145x10

Ham Glute Raises super setted with Abduction and Adduction
35x10x3 sets each leg

SLDL
155x10x3

Hamstring Stretch 90 seconds, felt good

Calf work, lots of it
Standing Raises w/ 95lbs like in a back squat
30 reps toes forward, 30 out, 30 in

Calf Raises on the leg press
370x25
350x25
300x25
250x25
250x25

Little bit of Ab work, 50 reps on the ab machine, basically weighted crunch

Diet went like this
Meal 1
Oats w/ pb, 2 scoops of protein powder

Meal 2
Protein Shake

torrent, inta aid, shock therapy

Meal 3
4 hot dogs w/ chilli and cheese, plate of fries w/ chilli and cheese

Meal 4
hamburger and pasta

meal 5
steak and potato

meal 6 cottage cheese, peanut butter on wheat, leftover pasta and salad, and i think about 4 oz of chicken breast leftover and 2 grilled cheese sandwhiches

[K Stro24]

So on the slate for Friday will be chest, tri's, and shoulders....lookin to go down somthing like this....

Chest
Bench maybe a solid 5x5 or a 10,10,8,8, and then a rest pause set
Incline dumbell press, 12,10,8
Crossovers, 2x20 or a 3x15
Flye machine 3x12
chest dips 4xfail

Tricep
v-bar
pushdowns
overhead extension
*stayin away from CGBP and nosecrushers till my wrist feels 100%, kinda aggravated it on monday, doesnt feel real well

Shoulders
OH Press
laterals
rear delts
maybe another oh press
pushups
*skippin front delt since it will more than likely be hit on the flat bench

[K Stro24]

Ended up having to go to Lowe's and pick up about 500$ worth of wood for my dad, hes trying to build a deck, so ended up getting a workout before i even set foot in the gym, loaded and unloaded a bunch of wood. my wrists were hurting and i was thinking this was going to suck today but.....heres what happened:

Chest:
Flat Bench
135x10
155x10
175x5
155x7 *After this, i was pretty pissed, was about to have a shitty workout but then, i kicked it up a notch and things went amazing after*

Flat Flyes
45x8,8,10

Incline Flyes
40x8,10,8

Chest Dips Supersetted with Pushups (5 Second pause at bottom, then explode up)
BW+25 x 4.5 Got half way up on the 5th then couldnt go any further, 10 pushups
BW+25 x5, got that 5th rep, 10 pushups
BW+0 x8, dropped it here and went to fail, 10 pushups

Laterals supersetted with rear delts on incline bench, face and chest down
15x20 15x15
30x10 30x8
20x15 20x12
*These felt really good, got a sick pump

OH Standing Strict Press
55x12 nice warmup
75x10
75x8 was fatigued badly here

OH Tricep Extension
20x8,8,8

Pushdowns
75x10,10,10,5 (3 second pauses on the last set)

Rope Pulldowns
6x10
8x8
4x15 (30 second pause on the last 5, fuckin hurt)

forearm work
4 sets of 25 on 95 pounds of wrist curls

Finshed with some torrent

Headed to Max and Erma's after for a nice burger, and got a steak which im eating now mmmmmmm

[C.Coronato]

Looking good brother man, how ya feelin with your goals and shit?

[K Stro24]

Looking good brother man, how ya feelin with your goals and shit?

i feel like im going to hit them eventually, i just need to get through these set backs, losing basically 7 pounds over 4 days pretty much sucked but my lifts arent lower or anything so thats a good sign. i cant do anything but bust my ass in the gym and kitchen, and i have been, so progress should be comming soon

[K Stro24]

Started the session off with some pullups, felt real well, knew it was going to be solid from the get-go. heres the lifts...

pullups- wide grip, no weight added
10,10,7

Hypers
BWx12, BW+25x10, BW+25 x10

Yates Rows
155x10
185x10x3

Row Machine
190x10
160x15

T-Bar Row in corner
100lbs on it, so 145?? not sure with it in the corner, reps werent hard till the 8th thru the 10th so, its good i suppose. did 3 sets of 10

Rack Deads
225x10x3

BB Curls
85x10, 85x10, 85x7

Preachers
40x8x3

Hammers
Up and down, reps of 6, 40 to 15 back to 40

Felt solid, cant wait for legs, need to up the calories i think, or just not do as much outside of lifting, heh, i am getting stronger and am feelin it tho

[K Stro24]

Wednesday was my leg day, started it off by going to the dentist, gotta love it. Since i wasnt about to miss some much needed sleep, i had a quick breakfast and had a protein bar before the gym, wasnt bad but could have been better. anyways heres what went down...

ATG Squats
135x10 solid
225x8x2 real good, felt like puttin some more wieght on
275x7, felt good going heavier again, didnt have a spotter on hand so was kind of nervous, but a PR either way

Front Squats
95x8,10,8

Leg Press *Tried something a little different here, focused on the quads, kept the heels off of the platform
45x15
90x15
135x15
180x15
225x15
270x15
315x10 Legs went out here

Leg Extensions
110x12 -> Directly into 150x6 -> 190x3 -> 90x20

Glute Ham Raises
BWx10x3

SLDL
155x12
175x10x2 PR

Ham Curl Seated
120x12
135x10
145x8

Calves
200x25
250x25
300x25
350x25
400x25

Lil Ab work

Walk at 3.0, high incline, mostly for calves, 5 minutes

[K Stro24]

heres what should be going down for friday, chest delts and triceps

Dont know what to do first, been doing chest first

Chest
DB Press Flat
Incline Flyes
Flat Flyes
Dips & Pushups

Delts
Military Press
LAterals, Rears, Lots of Fronts

Triceps
CGBP
Pushdowns
Overhead Extensions

should be solid

[K Stro24]

So Friday went smoothly, my wrist was hurting still so it was harder than expected to do much tricep work, stuck with the pushdowns, one armed overhead extensions, and rope pulldowns. Did laterals, rears, and fronts for shoulders, would have liked to do an overhead press but I wasnt exactly positive on holding the weight above my head with my wrist acting up and no spotter. Chest went good, did incline work: flyes and presses, flat flyes, and chest press machine along with some dips.

Monday was a sick workout, did rack deads to a shrug, think it was 225x10, 275x8, 315x8, then onto some barbell pendaly rows, really hit it hard, then onto the one armed dumbells. finished with some pulldowns. As for bi's, did some hard hammer curls, then some barbell curls. The next day i was real sore in my back and forearms, not so much the actual biceps.

Today was leg day, started with some ass to the grass squats, my highest set, fully down and up was 255 x8. did a drop set back to 225 for 12. think i had a solid 5 sets in there including warmups. Then onto some front squats, 100x10 for 3 sets, felt solid. finished quads with some leg presses, heels off the platform. 300x10, 320x12, and 350x10. Hamstrings went well, SLDL, 155x15, 175x10, 185x10, did 3 sets of 25 for glute ham raises, then finished with seated leg curls, forget the numbers here though, it felt solid. also did calf work.

Right now my legs are sore and i dont wanna get up and into my gym bag to grab the journey book to post up all the numbers lol. I really wanna be able to make time for calves and abs and forearms atleast twice a week but when you workout with your girlfriend, she likes to hurry you, so i usually screw myself over.

Anyways, the wrist should be fine for friday and ill go hard and heavy, it seems like lately, ive just been putting the weight on the bar and telling myself to do it, the rows monday were some PR's, along with the nice ATG squats, but its harder to convince myself on chest day to just put 200 on the bar and do it.

[K Stro24]

so i skipped the workout friday to take a trip up to cleveland, ended up doing chest, delts, and tri's on sunday

Chest:
Incline
Working Sets at 135, 3 of 10

Flat DB Bench
Started with 70's for 4
then 65's for 12,10, and 8

Flat Flyes
3x10 of 40's

Dips
BW+30 PR time, 8,7,4

OH Press
75 x10,10,9
*Still dont have alot of overhead strength, i really think its bc im lacking in the front delt department, which would also explain why my bench is lagging behind, solution: MORE BENCH, MORE OH PRESS

Laterals, Rears, Fronts, Super Sets
25x10, 10 15x10
25x10, 10 15x10
25x10, 10 15x10

Tricep Nosecrushers to Close Grip
85x12
85x10
85x8
*these were done with the EZ curl bar on a flat bench, after the extensions, went straight into a press

Tricep Pushdowns
95x10
90x10
90x10 -> 70x8

Forearm Work

Needless to say, this was a sweet workout, im still sore, maybe thats not a good thing but whatever

Tuesday was then back and biceps, skipped traps, savin em for thursday
Pullups
BWx10,10 Warmup
BW+25x 8,7

Yates Rows
135 Warmup
185x10,10,9 PRs

Inverted Rows
15, 5 second rest, 12 more

DB Rows
70x12
75x10
80x8

Underhand Pulldowns
120x10
140x10
155x10

BB Curls
45x12
55x10
65x10
65x10
55x8
45x6

Cable Curls
50x10,10,10

Nice workout, good pump, hit up some abs after, just the normal 100 reps of weighted situps.

Thursday will be a later workout, headin to the home gym after work, should be sick, havent done hack squats in a while, looking forward to it, going to hit up traps in the beginning tho

[K Stro24]

So after work, I drink my Shock and Storm, and make the 35 minute drive back to my town and hit up the local gym. I love working out here because they have tons more machines and dumbells. My campus gym is more made for girls, and this place is amazing. So i walk in, and i just knew i was going to be motivated. as i look around, i realize that the same old guy is in here, wearing the same sweatshirt, doing the same barbell curls, with the same weight. atleast hes doing the barbell curls and not some goofy ass machine on the "girl" end of the gym. and then of course theres the two buddies doing chest talking, taking forever.

so to get to the point, being at a small campus gym, not working out with people i dont know, its weird to see what everyone else talks about at their gym happen in front of my eyes.

On with the workout
ATG Squats, read a Rippetoe quote last night, motivated the hell out of me, here it was:
"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat. "

First set, Ass down to my calves, 135x10, was just warming up, and i knew my legs were dead from walking on them for 4 hours straight at work. so i knew id have to dig deep
185x10
225x8
225x5
225x7

After the first 225, i decided not to go any heavier, no one was doing legs so i didnt really feel like asking for a spot, plus i was planning on doing much more other things and this was more of a warmup. I also felt a pain in the lower quad/ upper knee area on my left leg, and figured to stop with the squats.

Hack Squats
200x12
250x10
250x10
250x11
250x12
Here I remembered something I read on the site, wasnt sure if it was Ox or G or House, but it was something to the extent of if you have the energy to stop at the top and think if you can do one more, then you can do 2 more. and thats what got me going

SLDL
155x10,10,10

Vertical Leg Press, at my normal gym they have the shittier horizontal leg press
300x10,10,10

Thought about doing some extensions and curls, but my legs were hurting already, so i moved to callves, did alot of standing calf raises then 3 sets of donkey's. Then did the abduction and adduction machines

[K Stro24]

So, in the past 6 months, Ive made lots of progress. I really just started lifting hard in December of 08, and Since then, Ive went from 165 at a low to a high of 205. Now im at 195, look bigger, but leaner than i was at 205. Still the goal is to get to 215, then 225, then ask the man in the mirror. but, all things considered, if i get to 215 now, with more muscle and less fat than i would have, ill be more happy.

the past month or two, ive been sick and battling nagging pains, so the 5x5 went out the window, im on a standard 3 day, pull, legs, press routine. I want to incorportate more OH press, more barbell presses. In july, ill add a can of mstak, some real gains, and really hit the diet harder. right now im jsut eating wahtever. End of august, ill throw in another mstak and realgains, should hit the 215 mark. on top of those, ill be running torrent, shock and storm, plus either sport pharmas multi v and joint v or animal pak and flex, Ive found that the aminos in intra aid upset my stomach. so im off the liquid aminos. eventually, ill drop the shock and storm and go back to some pump.

Till end of auagust, it wil be 3 days a week, with some swimming on off days. then it will be 4 days a week. till about february. Depending on the gyms in state college depends on what ill be trying to do. I want to eventually try a HIT routine, plus maybe a West side for skinny bastards, and i may want to develope my own full body routine with HIT.

anyways, just what i was thinking on my way home from the gym earlier

[K Stro24]

so everything has been going good, havent been eating or sleeping as i would like to but ive had some stress and ill be back on track shortly. im plannin a solid bulk out, diet, supps, and routine for july thru november, a solid 5 months, plannin on using m-stak thru it, deciding whether or not to go 42 straight days of it like how some do and go middle july, like the 13th for 42 days into august. then get back on it in september thru october. ill post the diet in here and will stick to it, along with training, will go with 3 days, then to 4. the staple supps will be:

Multi-V or Animal Pak *depends on cash flow
Joint-V or Flex *depends on cash flow
Torrent
Shock
Either Storm or a standard creatine mono
M-Stak with Real Gains and possibly NSC

Im basically looking at 5 cans of M-Stak, 42 Days, then either 42 or 21, then 21 or 42. Might only go with 4 Cans, run 42 Days, then Isostak, then 42 days.
Lookin at 5 tubs or so of torrent, ouch to the wallet but i basically work and buy nothing and save so ill be good.

Diet will be solid, looking something like 300 protein/500 carbs/150 fats on workout days, and on non workout days the carbs drop to 300.

this all will go down in here, havent been keep track lately on here but will once this all starts.

[K Stro24]

So I tweaked my diet just a little, heres what it will be for the next few months:

Meal 1
8-10 Eggs, Cup of Oatmeal, Fruit, Glass of Milk, Pak and Flex

Meal 2: Pre Workout Meal
Either Real Gains, or 8oz of Meat- Chicken/Steaks/Fish, Yam/Brown Rice/WG Pasta

Meal 3: Post Workout Meal
8oz of Meat- Chicken/Steaks/Fish, Yam/Brown Rice/WG Pasta

Meal 4
8oz of Meat- Chicken/Steaks/Fish, Yam/Brown Rice/WG Pasta

Meal 5
8oz of Meat- Chicken/Steaks/Fish, Yam/Brown Rice/WG Pasta

Meal 6
Cottage Cheese, Peanut Butter, Shake

Im not too concerned about what it is I eat but rather how much of each, protein, fats, carbs, I eat.

Heres the macros:
1600 Protein Calories, 400 Grams
2000 Carb Calories, 500 Grams
900 Fat Calories, 100 Grams

Pretty Standard and basic, hope to put on atleast a pound a week. on non-workout days, i will eat less carbs, no carbs with meal 5, and by how im looking, maybe meal 4. Most of the fats will be meals 6 and 1.

[K Stro24]

Training goes as a 3 day split for now, Chest/Tri/Shoulder, Lats/traps/biceps, Quads/Hams/Calves.

Once i get back to school, im at home for the summer now, ill go on a simple 4 day split:
Chest/Bi's
Legs
Off
Lats/Traps
Delts/Triceps
Off
Off

The staple supplements will be: Multi-V/Pak, Joint-V/Flex, Shock Therapy, Storm, Torrent/Carb Mix+Iso Whey, Ultra Whey Pro, Uni-Liver.

Starting Next Monday, I will run M-Stak for 42 Days straight combined with 2 tubs of RG, and 60 Days of the old NSC. After that it will just be the staples, and maybe the new NSC and possibly GH Max.

Im looking for a sleep-aid because I have a terirble time sleeping, researching melatonin or tryptophan. I have taken a GH supplement before, it was a sample thing my friend gave me and it didnt do much but make me fall asleep before bed which is why im debating on the GH Max. Anyways, hitting up the gym tomorrow, doing chest,triceps, delts, should be solid.

[SolidTongan]

Im looking for a sleep-aid because I have a terirble time sleeping, researching melatonin or tryptophan. I have taken a GH supplement before, it was a sample thing my friend gave me and it didnt do much but make me fall asleep before bed which is why im debating on the GH Max. Anyways, hitting up the gym tomorrow, doing chest,triceps, delts, should be solid.

Have you tried ZMA's?

[K Stro24]

Have you tried ZMA's?

nah, ive read about em tho, currently im just taking some melatonin to sleep, been debating on whether to take the ZMA's or the GH.

[SolidTongan]

nah, ive read about em tho, currently im just taking some melatonin to sleep, been debating on whether to take the ZMA's or the GH.

Growth Hormone?

[K Stro24]

Growth Hormone?

not the Growth hormone like HGH or whatever, but the GH Max or GH Stack universal makes, or the ZMA they have. im mainly looking for something to take before i go to bed

[K Stro24]

so this week, ive battled a sinus infection but fortunately, i got my supps in time to begin them next week. anyways, heres what went down thru the week, brief summary.

Mon- Chest/Tri/Delts
Incline hammer strength machine, 4 sets 45's on each to 2 45's on each and a 10 and a 5

Flat dumbell press
70'sx4x2
65'sx10x2

Decline hammer strenght, same as incline but wen to 115 on each side

flyes, 40's 3 sets of 8

arnold press, 40's, 3x10

side laterals 25's, 3x10
bent over side laterals, 25's, 3x10
reverse incline flyes, 30'x 3x10

tricep pushdown, tricep dips, tricep rope pulldown, 3x10 on each

back day went good, was pretty sick but i managed to do this:
6 sets of BB rows, 135-185. 12-8 reps
50 pullups
DB rows, 80's, 3x10
row machine, 3x10, weight was like 175?

bb curls, 65x10x3
ez bar curls 85x10x3
hammer curls, 35's x10 x3

leg day today, went ligth since i work later, but kept reps high
135 ATG Squats, warmup, 3 sets of 15

leg press
250x15x4

leg extnesions
70x40, 140x20, 160x10, 165x5

ham curls
80x40, 160x20, 165x10, 170x5

lunges across the gym, bout 100 feet, had 95 pounds like in a back squat
down and back twice

5 minute brisk walk at 3.0 speed, 7 incline

[BigAnt]

Solid training sessions...looking very good!

I also have sleep problems....off-on sleep....

IT SUCKS!

[K Stro24]

Solid training sessions...looking very good!

I also have sleep problems....off-on sleep....

IT SUCKS!

yah i know, ill get a solid 4 hours, then wake up, grab some food or a shake, and go back to bed for another 2-4 and then im up, it sucks

[K Stro24]

so i can't sleep, and im thinking about a split for the upcomming weeks. I wanna do some hang cleans/ push presses. and my biceps are a different kind of sore after my back along with my triceps, its not the same sore i feel in my legs or chest but like a hurting/straining sore.

so my idea(s) is this:

Mon: Chest+Biceps
Incline BB
Flat BB or DB
Dips
Free weight flyes
Pullovers/pec deck/ chest press machine/ free weight flyes
BB Curls
hammer curls
preacher curls

Wed: Legs/Delts/Traps
Squats
Lunges/leg press
SLDL
Extensions
Curls
Hang Cleans to Push Press
Dumbell Press
Laterals
Rears
Shrugs
Up Right Row/ Farmer walk with lunges????

Fri: Back+Triceps
Pullups
BB Rows
DB Rows
pulldowns
deadlifts
hypers
CGBP
Skull crushers
tricep pulldown/OH extensions

i know wednesday would be a longer day than the others, but i like the idea of cleans, guess ill have to think about it

[K Stro24]

Got the day started good, woke up with 9 hours of sleep. Here's the training for the day, then I'll post the diet for today, and the up comming weeks.

Mon-Chest/Biceps
Incline BB Press
115x12
125x10,8,8

Flat DB Press
70's x 6
65's x 7
60's x 10, 8

Dips
BWx 12,10,8,8

Pec Deck
150x5,5
130x8,8

Barbell Curls
65x15,12,12

Hammer Curls
35'x10,10

Seated Preacher Curls
25'sx10,10

Burnout BB Curls
Bar x 29

No Abs today

Training wise, I'm just trying to listen to my body as to what to do. It'd be great to come in every week and put more weight on the bar and do the same reps. But it's just not happening. I could probably do more than I used to on Incline BB to start, but then I'd be dead for the rest. It seemed like my muscles fatigued alot faster today. I think my diet had something to do with it. So from now on, no RG shake before. Just something small, like some fruit and some PB.

The game plan is to do every other week of Incline BB/Flat DB and Incline DB/Flat BB. I'd like to have all sets above 8 reps. And if i can't get 8, drop weight, i.e. the DB Press' today. After the presses, the dips were rough. I skipped the free weight flyes. Went to the pec machine. Since May, I've seen considerable growth in my chest. I am not benching 315 or whatever but I am working my ass off. Besides, heavy is relative. Back and Triceps on Friday will have the same game plan as today. As far as Wednesday's legs and shoulders, I am thinking higher reps, no less than 10. Rotate Squats and Leg Extensions/ Leg Curls as openers.

I am stoked for what progress i should make. my arms havent grown much, neither has my traps, but my chest, back, and hamstrings have taken off.

[K Stro24]

Today;s diet wasn't as ideal as I planned. But I didn't expect to go from 3 meals to 6 meals and just be ok.

Here's what I ate and will eat before I go to sleep:

Meal 1: 10 AM, 1 Multi-V, 3 Joint-V, 2 NSC, 3 Liver Tabs
6 Eggs with ketchup
1 cup of oatmeal, no salt, with 2 cups of milk

Meal 2: Pre Workout Meal, 1130
Real Gains w/ Milk

Storm/Shock Combo Pre, M-Stak, and 2 NSC 45 min before the weights

Torrent Post

Meal 3: 400, 3 Liver Tabs, 1 Multi-V
9oz Sirloin, Shrimp, Parmesan Cheese, Veggies, 1/2 Baked Potato

Meal 4: 930, 3 Liver Tabs, 2 NSC
Half Rack of BBQ Ribs, bowl of Spinach

Meal 5: 1130, 3 MCG of Melatonin
PB Sandwhiches on Wheat
Cottage Cheese
Whey Shake

All in all, the RG shake was too close to meal 1, and way too much for a pre workout meal, not to mention, I was bloated as fuck after the shake and after the storm/shock combo.

After the weights, the torrent filled me up and my girl and i went to applebee's about 1 hour after the workout. had the shrimp and parmesean sirloin with the potato and veggies. It was hard to get it all down, and was very very full. my metabolism needs a few days to get started. But by 930 I was hella hungry. I didnt want any pasta, so I opted for spinach.

[K Stro24]

The diet I originally drew up was this:

Meal 1: 1030 Cals, 66 Protein, 90 Carbs, 58 Fats,
Eggs, Oatmeal+PB+Milk, Fruit, Water
6 Jumbo Eggs: 540 Calories, 36g of Fat, 48g of Protein
1 Cup Oatmeal: 300 calories, 54g of Carbs, 6g of Fat, 10g of Protein
2 TBSP Peanut Butter: 190 Calories, 16 Fats, 6 Carbs, 8 Protein
Fruit: 30~ Carbs, 120~ Cals
Milk: Don’t Count

Meal 2: 610 Cals, 52 Protein, 87 Carbs, 6 Fats,
Real Gains:610 Cals, 6 Fat, 87 carbs, 52 Protein, PLUS MILK
OR equivalent SHAKE

Meal 3: 650 Cals, 84 Protein, 89 Carbs, 7 Fats
10 oz of Tuna: 250 Calories, 5 Fat, <5 Carbs, 70 Protein
4 oz WG Pasta: 400 Cals, 2 Fat, 84 Carbs, 14 Protein

Meal 4: 786 Cals, 70 Protein, 92 Carbs, 0 Fats,
~8oz Chicken: ~60 Protein, ~350 Cals
2 Cups brown rice: 436 calories, 10 protein, 92 carbs

Meal 5: 670 Cals, 60 Protein, 80 Carbs, 0 Fats
~8oz Chicken: ~60 Protein, ~350 Cals
~10oz of Yams: ~80 Carbs, ~320 Cals

Meal 6: 981 Cals, 75 Protein, 71 Carbs, 48 Fats
4 TBSP PB on 4 Slices of Wheat: 644 Cals, 28 Protein, 36 Fats, 60 Carbs
1 Cup Cottage Cheese: 10 Fat, 8 Carbs, 25 Protein, 221 Cals
1 Protein Shake with milk: 116 Cals, 22 Protein, 3.5 Carbs, 1.5 Fat

TOTALS: 4727 Cals, 407 Protein, 509 Carbs, 119 Fats

With meal 1 being my 1st always, meal 2 always my pre workout, meal 3 always my post, meal 6 always my pre bedtime meal, and meals 4 & 5 as the fillers.

However, I think i will take the PB and fruit from meal 1 and have that as my pre workout meal, move the RG shake to later in the day, possibly my post workout meal. I came short of my expected goals for diet today, but its udnerstandable. 2m will be better.

[SolidTongan]

not the Growth hormone like HGH or whatever, but the GH Max or GH Stack universal makes, or the ZMA they have. im mainly looking for something to take before i go to bed

ZMA's have helped for me, not just durin' sleep either. I'm thinkin' of givin' that stuff a whirl too.

[K Stro24]

ZMA's have helped for me, not just durin' sleep either. I'm thinkin' of givin' that stuff a whirl too.

im thinking once im done with m-stak to go ahead and either take the ZMA's or the GH, been looking into it more and more lately, and i like what im reading

[K Stro24]

Im sitting here, eating my last meal, about to go to bed, and I am greatly anticipating as to what tomorrow will be like with legs and shoulder. Im thinking something like this...

Squats- ATG for 3 Sets, then Parallel or just below for 2
Seated MP- 2 Warm ups, 3 Working
Shrugs- Prbly Start at 135, put plates on, then take em off
Leg Extensions SS w/ Leg Curls- Straight Sets of 20 x3
Laterals SS w/ Rears- Hard and Heavy, 3 of each
Up Right Rows- put the tens on, then back down
Leg Press- prbly 3 sets of 20-15
Clean and Push Press- 3 Solid Sets of 8-15 reps
Calves + Abs

[K Stro24]

Squats:
ATG- 135x10, 225x10
Just Below Parallel- 250x8,7,5

Seated MP:
65x15
85x12
100x10,9,8

Shrugs:
135x15
225x12
275x10
315x8,9,5

Leg Extensions SS w/ seated ham curls
90x20, 70x20
130x10, 110x10
170x 5,5,5 150x7,5,3

Laterals SS w/ Rears
20'sx15,12,10

Upright Rows
85x10,10,10

Clean and Push Press
95x8,7,5

Leg Press
250x20

Reverse Pec Deck
110x20

Shoulder Press Cybex POS
75x15

[K Stro24]

My new theory on my routines will be this...

The main compound movements: squats, presses, rows, dl's, and what not, will be warmed up properly. Then a working set of a weight that I can get 8 with will be used for 3 sets, once i acheive a 3x12, ill up the weight back to the 8's.

Chest and Biceps will be just like how they have been, same with legs and shoulders. However at the end of the legs and shoulders, I may do a straight power clean and a hang clean to push press.

Back and triceps will consist of heavy rows, pullups, pulldowns, CGBP, nose crushers, and pushdowns.

I feel the reason I am slacking in my chest is bc i dont do flat bench enough. So it will be a staple, along with incline and dips. Rows, yates style along with t-bar or DB, to go with heavy deads.

In my mind, heavy is just relative, and its all about progress, so at the end of this, i hope to have some solid progress in my lifts, and pack on some muscle.

[K Stro24]

Diet for today was simple:

6 eggs, fruit, oatmeal
tuna, fruit
hamburgers and potatoes
whey shake and protein bar
real gains.

My diet isnt spot on, my schedule is wack this week plus my metabolism is just now kicking in. So i expect by next week to have everything running perfect. Im hitting my protein macros, which is good, but i need more cals from carbs. and that will come once im on schedule.

[K Stro24]

Had a solid back and tri's workout friday, along with a solid diet. and a good overall day.

Pullups: 25 Wide, 25 Close, BW

BB Rows: Pendlay Style
135 W^x 10
155x8,7,9

T-Bar Rows in a Corner
140 on the bar x 11,10,8

Narrow Pulldowns
140x10, 150x12,10,10

Deads
135x?
225x10
315x1,1,1,3,2 Was pretty Easy, i didnt want to add weight bc i was getting yelled at for the weights hitting the floor too loud

Weighted Hypers
BW+25x10,10

CGBP
135x17
135x12

Nosecrushers
85x14
85x11

V-Bar Pulldowns
12.5x11,9

Pushdowns
75x10,6

Didnt take much rest time between the tricep movements, maybe 30 seconds tops

[K Stro24]

Incline Press
Bar x12
95x10
125x12x3 Got the 12, now to move on to 135

Flat Bench
155x8,7,7 I was pretty exhausted here and I hadnt been under the bar in a while, I feel like i could have gotten 185 or 205 for the same 8,7, and 7 so next week ill move it up

Dips
BWx12,12,12 time to add some weight

Crossovers
3.5x15
2.5x25 -> 3.5x7

BB Curls
65x10
80x10

EZ Bar Curls
70x12
70x10

Hammers
35's x 10, 8

Preacher Machine
75x8 -> 65x6 -> 55x7

I was at 201.5 on Friday, today i was at 198.5, just water but I dunno. I need to push harder, and take it up to another level

[K Stro24]

Today was Shoulders and Legs

Squats
135x8
225x12
Felt loose, felt good
250x8
250x8
250x8

Seated Military Press
95x10,8,11

Shrugs, got in the zone here
135x25
225x15
315x10+7+4
45's in each hand, 50 reps, 33 reps

Leg press
250x15
275x12

Leg Extensions
100x 12, 11

Leg Curls, Seated
95x15,12

Laterals ss with bentover raises
25's x 12 and 9

Power Cleans
95x5
115x5
135x5 *still learning these, feels good tho

Machine Press, Machine Laterals, and Reverse Pec MAchine Flyes
20,15,12

[K Stro24]

So later today/basically 2m, got the triceps and lats, my traps are sore as hell, and i feel bigger, but i dont know if i necessarily am lol. Anyways, i can see some results from the m-stak and the old NSC already, I know not to expect much the first 1-2 weeks. 2m's workout should look a lil sumin like this:

50 Pullups in as many sets as needed
BB rows, pendlay style
Another BB row, either t-bar or yates, im in the mood for some yates rows
May throw in some DB rows
Pulldowns

Deads and Hypers

Floor Press or CGBP
Nose Crushers
V-Bar pulldown
pushdowns

all the tricep work will be 2 sets of max reps with 30-60 seconds of rest
the rows will be in the range of 8-12
high rep hypers, low rep deads once i get heavy, i think im going to try and pull 350 tomorrow, should come up with ease

[Kingquads]

Today was Shoulders and Legs

Squats
135x8
225x12
Felt loose, felt good
250x8
250x8
250x8

Seated Military Press
95x10,8,11

Shrugs, got in the zone here
135x25
225x15
315x10+7+4
45's in each hand, 50 reps, 33 reps

Leg press
250x15
275x12

Leg Extensions
100x 12, 11

Leg Curls, Seated
95x15,12

Laterals ss with bentover raises
25's x 12 and 9

Power Cleans
95x5
115x5
135x5 *still learning these, feels good tho

Machine Press, Machine Laterals, and Reverse Pec MAchine Flyes
20,15,12

sweet workout man, thanks for stopping by my journey!

[K Stro24]

sweet workout man, thanks for stopping by my journey!

no problem man, thanks for stopping by mine, keep doing what ur doing

[K Stro24]

Solid back and tricep day today, just got home from work, about to sleep

Chinups, Normal Width
BWx17 PR, 12 PR for second Set
Close Grip
BWx8,8
Super Wide Grip
BWx5,3

BB Rows
Pendlay
155x12,10
Yates
155x10,10 pretty easy here, just wanted to switch it up
T-Bar
2 Plates and 2 Quarters, 8,5

DB Rows, Super setted with chest supported machine rows
45x20, 100x15
90x8 PR, 200x6
65x10, 150x8

Pulldowns, Narrow Grip
150x12,12

Felt solid here, just dripping in sweat and fatigued, so i decided not to do deads, it would have just left me pissed off or hurt or both, was going to try for a 350 pull, but ill wait till next week

Weighted Hypers
25+BW, 15 and 12, 30 seconds of rest

CGBP
155x5 easy
165x5 easy
175x5 the right range
Wasnt going to try for much more than that on the CGBP, going for more stregnth

Nose crushers
85x12,12

Rope Pulldowns
100x10,8

MAchine Pushdowns
75x12,12

solid workout, i am up 2 more pounds, to a solid 204, everything is kicking in gear, and is going great, after this bulk, going for a strength routine, ill be laying the ground work for it in here some time, and more so in the gym

[K Stro24]

Chest and Biceps today

Worked on my form and hand placement on the bench, trying to get it down, and i found what works, went back to my old hand placement, a lil wider than most but it works best

Bar x12 or so
25 Pushups

Flat bench
165x12
165x10
175x8
185x5 Felt real good, off to a great start

Incline DB Press
50'x12,10,8

Dips
BWx10,8,5

Tried floor presses with dumbells, little too hard with no spot, but got one solid set in of 3, plan was a 5x3
55'sx3

Pec Deck
130x12,12,12

BB Curls
65x12
85x10

EZ BAr close grip curls
85x10,8,5

Hammer's
35'sx10,10,6

Preacher Machine
75x10,5
55x8

Really like the set up as far as Chest and Biceps go, I'm going to be switchin to 4 days a week once I get back up to school, should look something like this:

Chest and Biceps
Legs
Off
Lats and Traps
Delts and Triceps
Off
Off

Working on improving my bench, adding more mass to my chest and lats, Improving the dead and squat too.

[K Stro24]

So the strength routine Im looking at is something like this, not necessarily WSBB and not looking to compete, but just want some strength and put on mass with it

Chest and Biceps
Flat or Incline Press
5x3
3x1
Incline or Flat DB's
3x12
Dips
4x10
Flyes
3x10
BB Curls
EZ Bar Curls
Hammers

Legs
Squats
5x3
3x1
SLDL or GM's
3x10
GHR
Lunges
Leg Press
Exentsions
Ham Curls

Back
Deads every 3rd week in 5x3,3x1 manner
Rack Deads and Power Cleans when not doing deads
Shrugs
Rows
Pulldowns
Pullups

Delts and Triceps (more or less a bench assistance day)
CGBP or Floor Press 5x3,3x1
OH Press BB, 5x3,3x1
Laterals and Rears
Nose Crushers
Dumbell Press
Pushdowns

As far as my bulk goes, i ran out of my groceries, going to get some tomorrow, may tweak my diet a lil bc i am noticing the love handles growing and losing definition in what abs i have, but i do feel much bigger, alot stronger, maybe placebo effect but i like it

[K Stro24]

By far the worst day so far into the 6-Week plan. Took a trip down to columbus to do some school shoppin with my girl, a 3 and a half hour drive. Had two sausage egg and cheese mcgriddles for bfast, real gains, about 12 bucks worth of sonic, and some pizza. the diet wasnt as bad but what sucked was driving on 4 hours of sleep, then deciding to work out thinking the shock therapy would give me a kick in the ass, that kick lasted about 15 minutes once i started.

Walked into the gym, walked to the squat rack, some older guy on it, had about 350 on the bar, and hes doing about a 1/4 squat, so i decided to do shoulders first.

25's warmup, bb;s were being used
35's x 12
40's x12
45's x12,10,10, 8

Shrugs
75'sx20
100'sx15,15
75'sx20

Laterals and Rears
20's x12,12,12,12

up right rows
weird set up with a striaght bar, hurt the wrists, elbows hit the weights
managed to do 4 sets of 70 by 12,10,10,8

Onto legs, wasnt exactly feeling up to par, tired, legs cramped all day while driving and walking
squat
225x5x3

SLDL
205x10,10,10

hack Squat
1pps x20
2ppsx10,10,10

done

more on this 2m when im not dead ass tired

[K Stro24]

Fridays workout was good all in all, little disappointed but still good.

Wide Grip Chins
BWx12,10,9,7

Deadlifts
135x10
225x6,5
275x3
315x3,2,5,1
350x0,0
*My problem was, my hamstrings were so sore, and still are sore, they dont feel right, my legs take so long to recover, i usually always feel some sort of soreness or pain in them everyday.

Weighted Hypers
BW+25x15-3 second static on last, 12-5 second static,10-12-15 second static

Pendlay Rows
135x10,10,10

Chest Supported Row Machine
150x10,10,10

Narrow Pulldowns
155x12,10,11

CGBP
135x12
165x8

Nosecrushers
???x12
???x9

Pushdowns
95x8
75x12
55x11

One Armed pushwodn, pulldown, extension circuit
1.5x12,10,10

On the nosecrushers, i didnt pay attention to the weight, some kid got done curling and just did it, then threw 10 more on each side, i think 20 was on each to begin with, i dont remember

[K Stro24]

Monday Chest and Biceps

Flat Bench
Barx12
95x10
135x10
175x10
185x6
195x4
225x0-negative

Incline Db's
45x10
50x8
55x8

Dips
BW+25x5,4
BWx8,7

Pec Deck
135x10
155x10
160x8

BB curls
65x12
85x4

Hammer
40x10,8,4

alternating Standing DB
35'sx8.5.5

EZ Bar Close Grip Curls
85x10,7,4

[K Stro24]

wednesday was legs and shoulders, since my hams and quads are still a bit funny, i changed it up

Shrugs
315x15,12
100 DB's x 15,15

OH Press
100x10,10,10

Laterals
30 x10,10,8

Bent Over Laterals
30x8,9,8

Clean to Press
115x8,6,4

Power Cleans
140x12,12,12 Still learning the form, love em

LEg Extensions
100x20,12,8

Ham Curls
95x20,15,10

LEg PRess
300x12,12,12

FRont Squats,
140x10,8,5

Calf Work

[K Stro24]

Friday I moved into my apartment and then came home, so I didn't have time to workout since the gym was closed, yday I had to work and wasnt feeling the best, So im about to go workout in my basement today, just sippin on some shock therapy and waiting. Will be a very very basic and grueling back and triceps today, lots of BB rows, CGBP, Nosecrushers, its gona be good

[K Stro24]

had a solid back and triceps session in the humid musty basement of mine with all the dust, not to mention some metric weight and weird ass barbells, so the weights are guesses, kept it simple and basic

BB Rows, Pendlay
W^ 3 sets of 10
~150lbs x8,8,9,6

Yates
~150x10,11,9,5

DB Rows
~40x20,17,12,14

CGBP
~145x22,11

Nosecrushers
~145x6,3

Reverse Grip Bench
~145x12

OH DB Extensions
~40x12,8

sweating, breathing heavy, didnt rest much between sets, had an OJ intra workout lol.
didnt want to push it too crazy bc not only did i have no spot, but no one was home in my house and the weight bench is built for a small 14 yr old kid, got some nasty pinches on my fingers but it all worked.

Readin up on the articles on here to develope the new plan of attack for up at University Park, leave in one week, ya buddy

[K Stro24]

Started off with Incline:
Bar x 2 sets of 8
95x12
135x10
145x8
150x6

Flat DB Press
70'sx8
75'sx7,4

Flat Bench, 135 for reps
8 then my wrist hurt, sharp pain felt like my bone was coming thru the skin, rest pause to 6, then to 4, then to 2

Dips
BWx12,10,6

Pec Deck
150x8,8,8

Flat Flyes
30x6
25x12,10,7 4 Second counts up and down

Preacher Curl Machine
60x12
65x10
110x5

Hammer Curls, Run the Rack
20's-45's x6 Each No rest

EZ Bar Close Grip 21's
75x7 bottom, 7 top, 7 full
55x7 botton, top and full

BB Curls
Bar x20
50x14
55x12
60x7

Felt good

Reading up on some articles and lookin at TV's and eating, good day

[K Stro24]

Legs and Shoulders

Pre Exhaust Leg Extensions
3x20 at 110

ATG Squats
135x12
225x8

Close Stance w/ heels on plates Squats
225x8
235x8
245x8

Leg Press
300x15
310x12
310x12

Leg Curls
3 Sets x 20 at 110
*Skipped SLDL, hammies still not feeling good, shit the whole lower body doesnt feel well

OH Seated Press
95x12
105x10

Standing Laterals
15's x 12,10 *Tried these a different way, turned the hands differently, fucking burned

Superset w/ Cable Laterals
10x12,10

Bent Over Laterals
25'sx12,10

Supersetted w/ Reverse Incline Flyes
15's x12,10

Shoulders on fire here

Up right Rows
75x12,10,10

DB Shrugs
75'sx20
100'sx12,15

today was a very good day, i like the way my shoulders are looking and the way my traps are comming along, im not worried about my leg developement since they dont feel right,, they just constantly feel sore.

[K Stro24]

Thinking about what I need to do, what I need to change. Im comfortable with how I am but I want to be bigger. Since Im heading up to college, my eating will be more strict, and I will be on a set schedule so it will be easier for my meals. I'll bulk harder food wise from Monday till whenever I see fit, probably October. From there, I will probably initiate a cut, take in a lot more aminos, add the cardio, cut the carbs. Im looking at 3 days low, 1 day moderate. Where the low days, ill have 1/2 cup of oats in the morning and then torrent post. the moderate days will add in some yams or rice. Still looking into it. But for now the main goal is to diet up, get bigger, get stronger day in and day out. I may not cut, I may just add in cardio 3-4 times a week and cut carbs, try and "lean" out. ill add more later

[K Stro24]

Well im up in state college now, eating is amazing up here and soo good, can cook what i want and eat when i need to now, however my apartments gym is a broken hoist multiple purpose thing and 2 calf stair masters, 2 treadmills and 1 bike, so i havent lifted in a week. waiting for school to start to use the new sweet ass stuff they have in their fitness centers/gyms, until then im going crazy

[K Stro24]

so, once i begin training again on sunday, im looking at a 4 to 5 day split being, Sundays, tuesdays, thursdays, fridays and/or saturdays

My split will look something like this:
sundays: back
tuesdays: chest biceps
thursdays:legs
fridays/saturdays:shoulder and triceps
saturday:make-up day/powerlifts, shoulders and tri's

abs 3 times a week
calves 3 times a week
cardio mondays and wednesdays after dinner, half hour

thinking of following a stricter mass diet as outlined here, like machine's or house's or rage's.

It all begins agian sunday, cant wait

[K Stro24]

First day liftin up here, real nice gym, except on most days its supposed to be crowded badly, guess thats why theres 3 of em. Chest and Biceps today with my one buddy

Incline Bench BB
115x12 W^
135x9
155x6

Flat DB Bench
70's x7
65's x7
60's x9

Dips
BWx10,8,6

Flye Machine
10 Setting x9
9 Setting x10

Preacher Curl Machine
55x12,8

Hammer Curls
35'sx12
40'sx8

BB Curls
65x12
85x8

Theory here is to go to failure on 3 sets of 4 exercises between the 6-10 Rep range, 3 pressing movements, 1 stretching movement. Biceps are 2 sets of 3 exercises today, usually 3 sets of 3, or 2 of 4. Was really pressed for time, needed to be home at 10. Skipped abs ad calves and forearms, I'll deal with those sometime when I have the time.

Went to the grocery store, got 6 lbs of 80/20 ground beef, 42 eggs, 10 8oz chicken breasts, condiments, success rice, 7 yams, and 4 cans of tuna. and cottage cheese. should be a solid week. Back on tuesday, time to deadlift.

On another note, Im walking anywhere between 2-6 miles per day with 15 pounds of books, so Im not going to worry about cardio just yet.

[K Stro24]

Solid back workout, love the equipment here.

Pullups
15,12,10

BB Yates Rows
135x12,10
Pendlays
135x8, 185x4

Shrugs BB
225x12,15

DB Shrugs
75'sx20,15

Deads
135x8
225x3,3,3
285x5,5,5

DB Rows
75x12,12

Narrow Pulldowns
160x8
140x12

[K Stro24]

So, in the upcomming weeks, i plan on manipulating my diet a little bit and experiment with cycling carbs to see how it goes.

Monday's and Wednesday's LOW
Meal 1 55g Protein, 35 Carbs, <5g added fats
Meal 2 Same as above
Meal 3 55g of protein 15g added fats
Meal 4 Same as 3
Meal 5 Same as 3
Meal 6 55g of Protein 7g of added fats

Friday, Saturday, Sunday MEDIUM
Meal 1 50 protein, 60 carbs, no fat
Meal 2 50 protein, 40 carbs, 5g fat
Meal 3 50 Protein 0 Carbs 15 fat
Meal 4 PRE WORKOUT 50 Protein, 40 Carbs, 5 fat
Meal 5 POST WORKOUT 50 Protein, 60 Carbs, 0 fat
Meal 6 50g protein, 0 carbs, 10 fat

Tuesday and Thursdays HIGH
Meal 1 45 protein, 75 carbs
Meal 2 45 protein, 50 carbs
Meal 3 SAME AS 2
Meal 4 Same as 2
Meal 5 POST WORKOUT 50g protein, 75 carbs
Meal 6 45 protein, 35 carbs

With this, Im at 275-330 protein a day. I'll train the lacking body parts, chest and back, on high days, and on the medium days will be legs, shoulders, and arms.

So, Monday off, Tuesday Back, Traps, Calves, Forearms, Wednesday off, Thursday Chest, Biceps, Abs, Friday Legs, Calves, Sunday Shoulders and Triceps and forearms and abs.

We will see how this works. Supplements will be, Uniliver, Pak, BCAA Stack, Torrent, shock, mono creatine

[K Stro24]

went to the gym today, was sick thursday and wednesday, didnt have lots of strength and energy but i managed, not to mention at 6pm on a friday at penn state in a rec hall there was well over 200 people in there. and not a damn pushdown machine. not going there again.

db press
35's to get loose, 10 reps
45's x 12,10,7,4

Laterals
10's x12
15's x10,10
20's x8

Rear Delt Flyes
15'sx12,10,10,10 35 second rest in between sets

Hammer strength shoulder press
35's on each side x 12
35's+25's x10,8

V-Bar pushdowns
Way different from the old one im used to
60x12
70x10,10

Tricep Dips
1pps on the hammer strength machine, 10,10

CGBP
135x5,5

Pulldowns and OH Extensions
10 on 10
10 on 20

Feel dead and tired, body needs to rest

[K Stro24]

Still lifting, making great progress just little to no time to come on here anymore unless i need some quick info, workouts are good, pr's are being hit almost weekly in some cases, really pushing myself and thinking about a pl routine

[K Stro24]

alright, so after thinking it over, I decided im gonna give strength training a shot, because i obviously want to be stronger, and i figure if I eat right, I wont gain too much fat and I'll still gain alot of muscle. So saturday my training partner and I maxed out our big 3. Bench 230, Squat 305 to parallel, Deadlift convention 335. We tried to customize our own West side template. and in 12-16 weeks we will retest our maxes and go from there. so today's workout was this:

Flat Bench
8x3 @ 115, 2x5 @ 135

CGBP
135x3, 155x3, 185x3,3,3

Incline DB Press
55x3, 65x3,3,3,12

BOR
135x3,155x3,185x3,3,3,10

Tricep Straight Bar Pulley Extensions
65x20
100x10

Forearm work

As I go forward, I know I'll get stronger and make gains and the template will sort itself out with the exercises and such, seems like instead of the CGBP i shoulda done some lockouts, and an OH press instead of incline, oh well, i'll adjust

[K Stro24]

Had a great day today in the gym, and a good week last week, making some progress as far as I can tell. Today was a DE Bench Day.

Flat BB Normal Grip
55% @ 8x3 145
65% @ 2x5 165

Nose crushers
75x10, 10
85x15
105x8 PR

Seated OH Press, not straight all the way up, but the notch below it, really hit the delts and some upper pec
115x10 PR
115x8
125x8

DB Rows
80x10
95x8
110x5 PR

Hammer Curls
25x12
30x10
35x10

Ab work

Wednesday will be DE Lower, I know its not a typical west side split with the days and exercises but just trying to work with what i have.

On slate for Wednesday:
Squats 12x2 @55%
GM's heavy with proper form 3 sets
Heavy Power Cleans 3 sets
GHR's
Quad movement, thinking hack squats
Calves, Grip training, and Abduction and Adduction
Maybe some shrugs or Up Right Rows, see how it goes with time and such

[K Stro24]

Guess I should update this, had to take 4 days off bc i got the flu, shit is horrible, im training consistently still. but i need to get a set schedule going, its hard considering everything is hectic in college, i just need more balance in my life. i also need to make time for breakfast but its hard with a fitness class in the morining tuesday and thursday, its basically a running and calastenics class, not fun. anyways, ill run this thing regularly starting monday again, with diet, and lifts, going to keep my notebook better

[K Stro24]

so im back on the grind, trying the GOMAD thing for now, its economical and easy. Keeps me feeling full throughout the day since its real hard to eat between classes, but in reality im just making excuses for myself and should get 6 whole food meals in and not rely on milk, its just tough. but i have been over the cal limit the whole week, along with protein, fats, and carbs. Typical day looks like this:

6 eggs, 1.5 cups of oats
5 cups of milk during class
tuna/chicken/beef w/ rice/mayo/or EVOO
chicken/tuna w/ rice
more milk
steak and yam
shake and pb

on non w.o. days i drop the carb from the 2nd real meal and get a quality fat in. its rough bein lactocse intolerant with the milk, just bad stomach pains really

as for the workouts, pretty fucked up week, trying to fit it all in, pretty busy and after this week should be back into the normal flow and pushin new weights each workout.

Monday: Trained with a new guy, he insisted on doing shit his way, went with it, still recovering from the flu, didnt want to beat my ass back into bed.
Shoulders, Back, Abs
100 Reps of Abs to start things off, many various things, my abs hurt everytime i move my neck down still, its a good feeling i havent had in a while.
Incline flyes: 30x12,35x10,35x10
Seated DB Military: 40x10,10,10
Reverse Pec Deck: 5x12,6x10,7x8
Pulldowns: 100x12, 120x10, 140x8
Low Cable Row: 120x12,140x9,160x6
Reverse Hypers: 3x10 w/ 25lbs
D.Y. Hammer Strength Row: 1ppsx12, 2ppsx10,2pps+25 x8

felt good, more tomrorow