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"6"
04-22-09, 7:36 am
Yo just got in my first workout after slipping a disc deadlifting(warm up and stretch ppl). Couldn't even walk the 1st week after it happened. Dropped around 15lbs thanks to that injury. No matter, I'm planning to build it bigger than it was before on this journey. Target is to get up to 160 by the end of the year, I'm around 135 now. So that's it. I appreciate any and all comments and support. Having to write down my workouts and meals here is always motivation to stay on track. Man I love this forvm.

Before every workout I'm making it a point to get in a 10min warmup on the treadmill or bike. Then some dynamic stretching and some warm up pressing and pulling exercises to get some blood running in my muscles. In the past I admit I took these things lightly, well never again. I've also dropped the weight on all my compound exercises especially deadlifts, squats, etc to focus on strict form. I'm confidant that I'll be adding weight soon enough.

So here it is, day 1. Chest.

Incline bench press - 3 sets of 8-6 reps, last set done in rest-pause fashion.
Incline dumbell flies - 2 sets of 8-6 reps, with negative reps to failure on the last set.
Hammer strength presses - 1 set of 8 reps, done with rest-pause.
Cable flies - 1 set to failure.

I normally do biceps along with chest but I got in the gym late today so I guess I'll hit that on shoulder day.

Here's the a rundown of my meals today. High carb, high protein, moderate fat

Meal 1
10 egg whites
2 whole eggs
2 cups oatmeal
Animal pak

Meal 2
7oz pork cutlets
2 cups white rice

Meal 3
7oz chicken
2 cups white rice

Meal 4(Pre workout)
1 packet MRP with 1 banana
1 packet Animal Nitro

Meal 5(Post workout)
1 serving Cell Pro
1 packet Animal Nitro
9oz steak with potatoes and a salad

Meal 6
7oz salmon
1 cup all-bran
1 banana

Man I gotta tell you, first day back eating all that food was hard. Looking back, it wasn't even that much food. I guess my body needs time to adjust to regular eating again.

Ricky P
04-22-09, 10:58 am
You'll get there big man, just keep pushing... Good stuff.. Good luck..

C.Coronato
04-22-09, 11:34 am
Looks solid. Glad to see your back into things.

"6"
04-23-09, 9:48 am
No training today. Just eating and resting and growing. Lol "just".

Meal 1
10 egg whites
2 whole eggs
2 cups oatmeal

Meal 2
7oz chicken
2 cups white rice

Meal 3
1 packet MRP

Meal 4
7oz steak
2 cups rice

Meal 5
Home-made gainer shake made out of:
1 packet MRP
1 cup dry oats
2 tbsp cinnamon powder
2 tbsp thick cream
buttload of honey and crushed ice

Meal 6
Large quarter pounder meal from the golden arches, with diet coke

RICER88
04-23-09, 9:09 pm
looking solid bro, keep it up

"6"
04-27-09, 8:00 am
Forgot to write it down but I hit legs the other day, then went out for a japanese buffet for my post workout. Gotta love all you can eat fresh salmon.

Today was back day.

Hammer strength pulldowns 2 sets of 8-6
Barbell rows 2 sets 8-6
Seated cable rows 1 set 8 reps done in rest pause fashion
Back extensions 3 sets of 12 reps with weight

Meals of the day:

Meal 1
1 packet MRP(was rushing out today)

Meal 2(pre-workout)
8oz chicken
2 cups white rice
1 packet Animal Nitro

Meal 3(post-workout)
Torrent
1 packet Animal Nitro

Meal 4
8oz fish
2 cups white rice

Meal 5
8oz steak
1 large baked sweet potato

mritter3
04-27-09, 8:20 am
meals def. look solid bro, and the training is right on, cant wait to see where you go bud, keep it up.

"6"
04-28-09, 8:52 am
Hit some shoulders and tri's today.

Triceps pushdowns 2 sets 8-6 reps, done in rest-pause fashion
Dumbell overhead triceps extensions 1 set 8 reps done in rest-pause, and with negative reps till failure
Reverse one arm tricep pushdowns 1 set till positive and negative failure

Dumbell flies 2 sets 8-6 reps also with rest-pause
Cable flies 2 sets 8-6 reps with rest-pause and negatives to failure

I don't work my front deltoids directly as I want to keep them fresh for my chest workout. All the pressing I do for chest work my front delts pretty good anyway.

Here are my meals,

Meal 1
10 egg whites
1 cup oatmeal

Meal 2
Dim sum at a restaurant:
So that's like, 1 cup congee, 1 cup of rice, and a buttload of pork and prawns

Meal 3(pre-workout)
1 packet MRP
1 packet Animal Nitro

Meal 4(post-workout)
No Torrent as I was pretty far away from home.
8oz chicken
2 cups white rice

Meal 5
10 egg whites
2 whole eggs
2 cups oatmeal

Meal 6
1 packet MRP
1 cup dry oats
1 tbsp flaxseed

I was thinking of adding a full cycle of Animal Test since I've got a spare can of M-Stak to go. But it's really less about me "thinking" of adding it and more like, will my bank account survive the blow?

mritter3
04-28-09, 8:55 am
shoulder and tri's looked solid bud, as for the test i would recommend it if the bank account allowed it, thinking of adding it to my stack now also.

RICER88
04-29-09, 9:08 am
Test is a great product, I stacked it with the stak 2 and cycled of with m stak and made some pretty good gians.

RICER88

C.Coronato
04-29-09, 11:53 am
Looking good man. I cant wait to eat like that again! haha.

"6"
05-05-09, 11:42 am
Alright, been away a few days but here's a quick recap on my journey.

Saturday, I did an entire day with no protein whatsoever, and I hit my legs, hard. Squats, hack squats, lunges etc. I ate just fruits and vegetables mainly the whole day, with sweet potatos and white rice. The theory is that after a day of protein deprevation, the body will greedily soak up protein and put it into the muscles the next few days to "super-compensate" for the lack of protein earlier.

This morning I weighed in at around 143lbs. So weight is definitely up, but I can't attribute that all to the protein deprevation obviously since I haven't checked my weight since I started training again last week.

Today's meals were:

Meal 1
MRP
Animal Pak

Meal 2
8oz chicken
2 cups white rice

Meal 3
8oz chicken
2 cups white rice

Meal 4
MRP

Meal 5
8oz steak
2 cups white rice

mritter3
05-05-09, 12:18 pm
everything looks good "6", but i still would drop the MrP first thing in morning for some whole foods, other than that looks good,

"6"
05-06-09, 10:51 am
everything looks good "6", but i still would drop the MrP first thing in morning for some whole foods, other than that looks good,

Yea, I hear ya, an MRP is convenient when I have to rush out the door tho, which is almost every morning.

It takes me about 45 minutes to an hour to eat my 12 scambled eggs and my bowl of oatmeal. So I normally only do so on the weekends.

Lucky for me, the MRP im using contains 35g of slow burning carb sources(brown rice, oats, and rice bran), and 40g of protein(standard). So it's pretty decent with a piece of fruit to go along with it.

This are my meals for today. I'm trying to bump up my intake of healthy fats to increase calories overall. Bring on the peanut butter!

Meal 1
1 packet MRP
1 banana
Animal Pak

Meal 2
Torrent

Meal 3
8oz ground beef
10oz pasta

Meal 4
1 packet MRP
1 tbsp flaxseed oil

Meal 5
8oz chicken
2 cups white rice

Meal 6
7oz salmon
1 large sweet potato
2 tbsp peanut butter

hardworkE
05-06-09, 11:03 am
Diet looks on point in here. This should definitely help you rebound from that injury...

Is that Melbourne Florida or Australia as your location?

"6"
05-07-09, 2:30 am
Is that Melbourne Florida or Australia as your location?


That's in Australia. The nation in which you can't bring in Test, or the Pak, or even whey.

"6"
05-10-09, 11:51 am
Another day.

Meal 1
7 egg whites
3 whole eggs
2 cups oatmeal with 1 cup raisins and 1 tbsp peanut butter
Animal Pak

Meal 2
1 packet MRP

Meal 3
8oz prawns
2 cups white rice

Meal 4
8oz chicken
2 cups white rice

Meal 5
8oz steak
1 cup oatmeal with 1 cup raisins and 1 tbsp peanut butter

"6"
05-11-09, 10:57 am
Back day. Added in deadlifts again, was abit hesitant after my injury but I know of no greater back builder than deadlifts. Kept form tight and didn't push the weight.

Deadlifts 3 sets 8 reps
Barbell rows 2 sets 6-8 reps
Dumbell rows 2 sets 6-8 reps
Hammer strength pulldowns 3 sets 6-8reps

Meals for the day.

Meal 1
1 packet MRP
1 banana
1 Animal Pak

Meal 2
8oz steak
12oz sweet potatoes

Meal 3(Pre-workout)
8oz chicken
10oz pasta
1 Animal Nitro packet before lifting

Meal 4(Post-workout)
Torrent

Meal 5
10oz basa fillets(white fish)
2 cups oatmeal
1 cup raisins
2 slices watermelon

Meal 6
2 tbsp peanut butter
1 packet MRP