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donnanipb
12-09-09, 2:53 am
A little information about me, currently 19 years young, school full-time, Work 45 hours a week, love fast things; boats,cars,bikes. Have a knack for finding away around the odds, whether it be physical,mental, or anything in between. My philosphy, you only have one life, might as well live everyday to the fullest possible, you never know what could happen tomorrow, upon this realization begins my journey.

A few things you should know about before I begin..I was not your average baby, this is another reason for my journey, and why I am pround with my gains as of now.
In 1990 I was born, early, realllllly early, 4 months to be exact. I weighed in at 1lb 6oz. I was in an incubator for the begging of my life, I was not expected to live, and if I was going to survive, I would be deaf,dumb,paralyzed, or more. Doctors said I would not be able to run long distances, swim far etc.

I have been lifting seriously for 8 months now, and in those 8 months put on 15lbs of muscle while staying at around 7-8% bf. I ended highschool at a meager 142-145lbs, at 5'7".
Currently I weigh 160lbs, at around 5' 9.5"

PR:
Bench: 225
Deadlift: 225
BB Shrug: 315
DB Bench: 100lbx10 :)
Ez-Curl Bicep Curl: 100lb x10
Leg Press: 650lbs
Squat: 200lb

I hope that is enough backround and update to where I am at currently.
GOALs: Decent bulk for summertime. Weight: 175 with 6% BF.
Lifts:
Bench: 275
Deadlift: 300
Leg Press:800lbs
Squat: 275-300 :/ ?

Current Routine- 12 Wks- Each week Sets & Weight go Up, Reps go down.
M-Back
T-Chest
W-Off
Th-Legs
F-Bi/Tri
S/Sun-Off

Off Days I do 15min Cardio and Abs

Current Diet-
Breakfast:
3 Whole Eggs
3 Egg Whites
1 cup oats
1 cup kashi go lean
Pak

Mid Morning- Weight Gainer 800cal,62g protein,BCAAs + bananna

Lunch- 1.5-2 Can tuna, 2 Slices Wheat Bread, 1tsp Mayo

Mid-Day- 10oz Spinach, 3 hard boiled eggs, oatmeal.

PreWO- 1 scoop whey+ MStack+Creatine

PostWO-Creatine, Steak/chicken, brown rice, broccli/green beans.

Bedtime- Casein shake 2 scoops+peanut butter and fish oil.

let me know if you think I should change anything before I begin. The pain starts next week. I'll get some before pictures aswell.

donnanipb
12-10-09, 2:50 pm
M-Back 2x10 Everything
Pull Ups- 20(Failure), 10(Failure)
Barbell Rows- 115x10,115x10
Seated Cable Rows- 120x10,120x10
Hyper Extensions- Failure
Upright Rows- 75x10,75x10
Dumbbell Shrugs- 100x10, 100x10

Tue- Chest
Bench- 175x10, 175x9
Incline Bench- 100x10,100x10
Decline Pushups- Failure 20,24
DB Military Press- 30x10, 30x10
DB Rear Laterals- 30x10,30x10

W-Rest

Thurs-Legs
Squat-140x10, 140x10
Leg press- 510x10, 510x7
Deadlift- 205x10,205x10
DB Step Ups- 45x10, 45x10
Standing Calf Raises- 300x10, 300x10

Fri- Bis and Tris
BB Curls- 75x10,75x10
Close Grip bench- 115x10, 115x10
Skull Crushers- 80x10, 80x10
DB Curls- 30x10,30x10
Preacher Curls- 80x10,80x10
Tricep Kickbacks- 25x10, 25x10

donnanipb
12-10-09, 3:10 pm
M-Back 3x8 Everything

Pull Ups- 10(Failure),8,8
Barbell Rows- 135x8,135x8,135x8
Seated Cable Rows- 130x8,130x8,130x8
Hyper Extensions- Failure
Upright Rows- 85x8,85x8,85x8
Dumbbell Shrugs- 110x8,110x4,110x4

Tue- Chest
Bench- 185x8,185x6,185x4
Incline Bench- 110x8,100x8,100x5
Decline Pushups- Failure
DB Military Press- 35x8,35x8,35x8
DB Rear Laterals- 35x8,35x8,35x8

W-Rest

Thurs-Legs
Squat-175x8,175x8,175x8, 135x12
Leg press- 540x8,540x8,540x8
Deadlift- 225x8,225x8,225x8
DB Step Ups- 45x8, 45x8, 45x8
Standing Calf Raises- 320x8,320x8, 320 x8 (Each Rep Static Hold)


Fri- Bis and Tris
BB Curls-
Close Grip bench-
Skull Crushers-
DB Curls-
Preacher Curls-
Tricep Kickbacks-

donnanipb
12-14-09, 11:02 pm
Since it won't let me edit..
Fri- Bis and Tris
BB Curls-85x8,85x8,85x7,Drp Set 75x8
Close Grip bench- 155x8,155x8,155x8
Skull Crushers-90x8,90x8,90x8
DB Curls-35x12,35x12
Preacher Curls-85x10,85x5
Tricep Kickbacks-30x12,30x12

Week 3 4x6 with more weight! Tonight begins the pain and hardwork, dieting,creatine and MStack.

donnanipb
12-19-09, 1:44 am
M-Back 4x6 Everything

Pull Ups- 10,6,8,9
Barbell Rows- 145x6,145x6,145x6,145x6
Seated Cable Rows- 140x6,140x6,140x6,140x6
Hyper Extensions- Failure
Upright Rows- 95x6,95x6,95x6,95x6
Dumbbell Shrugs- 120x10,120x10

Tue- Chest
DB Bench- 90x6,90x6,90x6,90x6
Incline Bench- 150x6,150x6,150x6
Decline Pushups- Failure
DB Military Press- 40x6,40x6,40x6,40x6
DB Rear Laterals- 40x6,40x6,40x6,40x6

W-Rest

Thurs-Legs
Squat-195x6, 195x6,195x6,195x6 SS 205x5
Leg press- 565x6,565x6,565x6,565x6 SS 400x6
Deadlift- 245x6,245x6,245x6
DB Step Ups- 50x6,50x6
Standing Calf Raises- 340x6,340x6,340x6,340x6
Supersetted those with Leg Extensions
200x10,200x10
Standing Hamstring Curls
70x15,70x15

Fri- Bis and Tris
BB Curls-95x6,85x6,85x6,85x6
Close Grip bench- 165x6,155x6,145x6,145x6
Skull Crushers-90x12,90x12
DB Curls-40x6,40x6
Preacher Curls-90x6,90x6,80x8
Tricep Kickbacks-30x12

donnanipb
12-28-09, 9:27 pm
I seem to have misplaced my log for week 4, so I'm going off memory.
Pull Ups- 10,6,8,9
Barbell Rows- 165x6,165x6,165x6,165x6
Seated Cable Rows- 150x6,150x6,150x6,150x6
Hyper Extensions- Failure
Upright Rows- 105x6,105x6,105x6
Dumbbell Shrugs- 130x10,130x10

Tue- Chest
DB Bench- 100x6,90x6,90x6,90x6
Incline Bench- 160x6,160x6,160x6
Decline Pushups- Failure
DB Military Press- 45x6,45x6,45x6,45x6
DB Rear Laterals- 45x6,45x6,45x6,45x6

W-Rest

Thurs-Legs
Squat-205x6,205x6,205x6,205x6
Leg press- 595x6,595x6,595x6,595x6
Deadlift- 265x6,265x6,265x6,265x6
DB Step Ups- 50x6,50x6
Standing Calf Raises- 360x6,360x6,360x6,360x6


Fri- Bis and Tris
BB Curls-85x6,85x6,85x6,85x6
Close Grip bench- 155x6,155x6,155x6,155x6
Skull Crushers-100x6,100x6,100x6
DB Curls-45x6,45x6,45x6
Preacher Curls-90x6,90x6,90x6,90x6

donnanipb
01-03-10, 3:26 pm
3 sets of 8

M-
Pull Ups-10,9,8
DB Bench-90x8,90x8,90x8,100x5
Military Press-45x8,45x8,45x8
Barbell Shrug-295x8,295x8,295x8
Skull Crushers-100x8,100x8,100x8
Hammer Curls-45x8,45x8,45x8
T-
Squat-225x8,225x8,225x8
Deadlift-275x8,275x8,275x8
Seat. Calf Raises-80x8,80x8,80x8
Crunches-Failure

W-Rest

Th-
Lat Pull Downs-160x8,160x8,160x8
Incline Bench-155x8,155x8,135x8
Arnold Press-35x8,35x8,35x8
Dumbbell Shrugs-120x8,120x8,120x8
Skull Crushers-100x8,100x8,100x8
Incline Curls-35x8,35x8,35x8

F-
Leg Press-600x8,600x8,600x8,700x5
DB Lunges-40x16,40x16
Stand. Calf Raise-380x8,380x8,380x8
Knee Raises-Failure

donnanipb
02-21-10, 2:49 pm
M-
Pull Ups-8,8,8 w/25lbs
DB Bench-100x8,90x9,100x5
Military Press-50x8,50x5
Barbell Shrug-315x8,315x8,315x8
Skull Crushers-100x8,110x8,110x8
Hammer Curls-50x8,45x8,45x8
T-
Squat-245x8,245x8,245x8
Deadlift-295x8,295x8,295x8
Seat. Calf Raises-90x8,90x8,90x8
Crunches-Failure

W-Rest

Th-
Lat Pull Downs-180x8,180x8,180x8
Incline Bench-155x8,155x8,155x8
Arnold Press-40x8,40x8,40x8
Dumbbell Shrugs-130x8,130x8,130x8
Skull Crushers-100x8,100x8,100x8
Incline Curls-40x8,40x8,40x8

F-
Leg Press-645x8,645x8,600x8
DB Lunges-45x16,45x16
Stand. Calf Raise-400x8,400x8,400x8
Knee Raises-Failure

donnanipb
02-21-10, 3:02 pm
M-
Pull Ups-Failure
DB Bench-100x6,110x6(PR), BB Bench 205x12
Military Press-55x6,55x6,55x6,55x6
Barbell Shrug-350x6,350x6,225xFailure
Skull Crushers-Weighed Dips w/45lbs
Hammer Curls-55x6,55x6,55x6,55x6
T-
Squat-275x6,275x6,275x6
Deadlift-295x6,295x6,295x6
Seat. Calf Raises-
Crunches-Failure

W-Rest

Th-
Lat Pull Downs-200x6,200x6,200x6,200x6
Incline Bench-185x6,185x6,135xFailure
Arnold Press-55x6, 55x6, 55x6, 55x6
Dumbbell Shrugs-120x6,120x6,120x6,120x6
Skull Crushers-100x6,100x6,100x6
Incline Curls-40x6,40x6,40x6

donnanipb
02-21-10, 3:17 pm
Day 1 2 sets of 6

Squats-295
Deadlift-315
Calf Raises-100
Dumbbell Shrugs-120
Military Press-60
DB Bench Press-110
Skull Crushers-100
Barbell Curls-85
Cable Row-170

2 Sets of 10
Day 2

Leg Press-600
Leg Curls-260
Seated Calfs-100
Db Row-100
Incline DB Bench-75
Military Press-60
DB Shrugs-130
Tricep Pulldowns-80,90
DB Curls-50
2 Sets of 12
Day 3
DB Lunges50
Step Ups
Barbell Rows-205
Bench Press-225
Arnold Press-60
Delt Raise
Upright Row-100
Skullcrushers- Dips w/55lbs
Preacher Curls-100

donnanipb
07-29-10, 3:15 am
Bringing this back.... hitting it harder then ever...
Passed my goals like it was nothing. New goals, set the bar higher.
Current stats as of now..
Weight- 168
Height- 5' 9.5"

PRs:
Bench- 315x4
DB Bench- 120x8
DB Row- 110x8
T-Bar Rows-215x5
Squat- 350x4
DL- 315 for reps
SLDL- 225 for reps
Leg Press- 650 for reps
BB Military- 175x5
DB Military- 65x8
incline Bench- 215x6
BB Bicep- 100lbs

I just started an MStack and Test Combo, with Nitro and real gains, plus a good diet. Well see where this takes me...

Comments? Suggestions? All is appreciated!

donnanipb
08-04-10, 12:33 am
Beasting it up at the gym, Test makes me sweat like crazy and Mstak gets me starving... hit some good lifts today, felt good so I went back again and hit some legs... likin this stak so far...

C.Coronato
08-04-10, 9:43 am
Hell yea man, looking real good in here. Defying the odds is no joke. Are you in NorCal or South Carolina ?

donnanipb
08-05-10, 5:13 pm
Northern Cal, forgot how similar they were.
Hitting some tris & calves today.
You got any good calf excercises? Ive done it all, these things dont grow very well.

donnanipb
08-10-10, 4:29 pm
Had a great chest workout yesterday..went something like this..
Smith Machine Warm up 50x25
Incline DB Bench- 70x8,90x8,100x6 PR
Incline Flys- 40x10,60x8,70x8 dropset 50x Failure
Incline Bench- 135x8,185x8,225x3 (3 Sets of 225)
Decline Smith Machine 90 x Failure for 3 Sets

Some leg extension supersets 200x10,180x10,140x15,80x failure
Leg Press- 400x12,600x8,800x8,800x6

then today I hit squats...135x10, 225x8, 315x8,315x8 then 135x Failure