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View Full Version : My Journey: It's never enough.



tbomb19
03-31-10, 1:48 am
First i have to say this is my favorite lifting site. It is reassuring to see so many others who share a common denominator with myself, dedication; not obsession, not addiction, rather we are dedicated to perseverance beyond what anyone thought you or I were ever capable of. I am not striving to be the strongest, leanest or the most cut; the goal is to be superior to my former self as Hemmingway to eloquently penned it. This is not a hobby, this is not a contest (for me), it is a noble lifestyle.
$$$=superset
all lifts are pyramid style (about 2 minutes rest between all sets)3 between workouts.
solid warmups before sets (especially legs)
The Nobility:
Monday:Chest triceps:
BB bench: 5x8,6,4,2,1/2 first set
BB incline: 5x8,6,4,2,1/2 first set
DB bench or incline:5x8,6,4,2,1/2 first set
flys (either incline or flat...opposite of DB workout):5x8,6,4,2,1/2 first set
close grip: 4x12,10,8,6
DB tricep extension: 4x15,12,10,8(last set to failure;i shoot for 8)$$$
tricep kickback:4Xfailure (usually pretty light weight so i get high rep)
dips: 4xfailure
100 push-ups at end of workout (however many sets it takes)
Tuesday:HELL
back squats: 10x3-5 (last three sets are drop sets to 135, go to fail)
deadlifts:8x6-8
hack squat or leg press(i lift in a packed gym, but hey, its free) 6x6-8
leg extensions: 4x10***
DB lunges:4x8(per leg, obviously)
cardio:one of the three...sprints:10min...jog:20min...pick up Bball game 45min (depending on intensity of games)
Wednesday:back/bi
BB row (supinated grip):5x8,6,4,2,1/2 first set
behind neck lat pull down: 5x8,6,4,2,1/2 first set
lat pull down:5x8,6,4,2,1/2 first set
Incline bench BB row:5x8,6,4,2,1/2 first set $$$(superset with first bi lift)
hammer curl:4x8, 1x20
BB curl:4x8, 1x20
preacher:4x8, 1x20
seated DB curl:4x8, 1x20
50 chin ups (however many sets it takes
thursday:shoulders/calves:
seated DB press:4x8-10 $$$
DB front raise: 4x8
BB front press:5x8,6,4,2,1/2 first set
DB military press:4x10 $$$
standing calf raise: 4x10(idk how to signify drop sets) 1 set= 10reps (10 second break) 8 reps (15 seconds) 12 reps or failure.
seated calf raise: 4x8
weighted jumps: 4x100(holding 2 10lb weights jump 100 straight times, rest one minute)

traps---i neglect traps, i usually throw them in with one of the above workouts and il do shrugs with a BB and DBs thats about it though (any ideas for trap workout?)

i am taking jack3d and protein
Any input on what to stack would be greatly appreciated as well on different lifts (really anything, i am very open to trying new and even unorthodox crap)

C.Coronato
03-31-10, 10:35 am
Welcome my man. As far as a stack, that depends on goals, diet, age, ect.

tbomb19
04-01-10, 1:09 am
i actually used the ask the pros link on this site and they replied with pak, M-stak, pump, torrent, and real Gains.
my goal is to pack on a ton of muscle while maintaining a six pack (which is not really visible unless i work my abs)
as far as diet goes i am solid, i have a protein shake and big bowl of oatmeal with raisens when i wake up, take the jack3d before i hit the gym (5 days a week, but i am having second thoughts cuz iv heard some get heart murmers from excessive use), then a post workout shake followed by a ton of rice mixed with chicken, and broccoli mixed with hot sauce or A! so it tastes good. then il have a sandwich of some sort (tuna, ham, whatever) on whole wheat bread or a wrap if its on sale. then il have 3egg whites and 2 full eggs with yogurt or somethn with carbs, then before bed i will either have yogurt, cottage chz, or a protein shake. also its worth noting that i usually will snack on peanuts or a piece of chz between a meal or two.

i have looked into all the supplements suggested and i definetly want to take animal and m-stak, but i am not sure bout pump, and real gains (cuz i dont want to get fat) and wouldnt be the same if i just used a regular whey protein shake and took creatine monohydrate separetly rather than torrent (il have to check the price of torrent)

tbomb19
04-01-10, 9:42 pm
food today:
protein shake 8am
titan protein bar 845am
6 eggs (not whites not beaters cuz i didnt have an option) 8 oz apple juice, 3oz american chz, 3 small watermelon slices, 2 slices wheat bread with slice of roast beef (2 oz slice) 1030
syntha 6 protein shake with milk (preworkout)animal pak 2:00
jack3d 2:30
gym 3-4:30\
titan protein bar 4:40
1 serving of some health cereal 25 carbs 1gram fat, 4:40
4 hard boiled eggs 2 whites only/2whole eggs 5
cardio (basketball game)6
8 0z gatorade, 4 eggs 2 whites only/2 whole eggs big bowl of oatmeal with raisens and lil bit of aunt jemima. 8 45
i am going to have 3oz of chz at 1030,
protein shake w/milk before bed 11-1130

tbomb19
04-01-10, 10:00 pm
the workout
calves/shoulders
seated calf raises 4x(10 +8) each with a drop set of 8 taking off 20lbs(assisted towards the end) did 120(plus machines weight which idk)+100
standing calf raises 4x(10+8+12)drop set again (with 10 seconds rest)did 260, 200, 140
seated calf extension 4x10+8 210, 130
didnt do weighted jumps because i had a basketball game
DB shoulder press 4x8-10 (only did 6 on the last set cuz i didnt have a spot) 55, 60, 65, 70
DB seated front raises 4x8(supersetted with DB shoulder press) 30lb DBs
BB front shoulder press 4x5-8 135, 135, 145, 155(only did the last one for 2, but the spotter helped me to 4)
wide grip pull ups 4 sets, 12, 12, 10, 8 (42 total)
Standing DB military press 4X8-10 ....45lb weight supersetted with--
front raises with 35lb plate
(deviated from my original plan because the gym was packed and i was crunched for time (slept through my alarm in the AM

tbomb19
04-02-10, 10:19 pm
todays workout:chest tri (doing chest monday and friday) and legs tuesday and saturday)

BB bench press 5x8,6,4,2,1/2 of 1st set...185lbs, 195, 205(4th rep was assisted), 215 (2nd rep was assisted), 32 reps of 90lbs
BB incline press 5x8,6,4,2,1/2 of 1st set...155, 165, 175, 185, 18 reps of 90 (i should have done less weight for the last set)
DB press 5x8,6,4,2,1/2 of 1st set...65 pound DBs, 70, 75 (only got 3), 80 (only got 1 rep), 25 reps with 35 lbs DBs
incline flys 5x8...35lbs DBs
tricep rope pulldown 5x8,6,4,2,1/2 of 1st set...65, 70, 75, 80, 16 reps with 35lbs
close grip 5x8,6,4,2,1/2 of 1st set...115, 125, 130, 135 (did 5 on the last set because i had to piss and took a 3min bathroom break), 75lbs for 17 reps
overhead tricep extension with DB...55lbs 4x8 $$$supersetted with
assisted dips, went til failure ...had 32lbs help...9, 7, 6, 6
100 push ups...did it in 10 sets, some of 9, 11, or 10. (never burned myself out on them tho

diet
oatmeal, 4 eggs 2whites/2whole 12:15
protein shake, animal pak 3:00
jack3d 4:30
gym 5:00
protein shake 7 15
publix sub, footlong ultimate 7:45
protein shake 10 20
cottage chz 11 15 (havnt had this meal yet but i will)

WilsDaddy
04-03-10, 4:17 pm
todays workout:chest tri (doing chest monday and friday) and legs tuesday and saturday)

BB bench press 5x8,6,4,2,1/2 of 1st set...185lbs, 195, 205(4th rep was assisted), 215 (2nd rep was assisted), 32 reps of 90lbs
BB incline press 5x8,6,4,2,1/2 of 1st set...155, 165, 175, 185, 18 reps of 90 (i should have done less weight for the last set)
DB press 5x8,6,4,2,1/2 of 1st set...65 pound DBs, 70, 75 (only got 3), 80 (only got 1 rep), 25 reps with 35 lbs DBs
incline flys 5x8...35lbs DBs
tricep rope pulldown 5x8,6,4,2,1/2 of 1st set...65, 70, 75, 80, 16 reps with 35lbs
close grip 5x8,6,4,2,1/2 of 1st set...115, 125, 130, 135 (did 5 on the last set because i had to piss and took a 3min bathroom break), 75lbs for 17 reps
overhead tricep extension with DB...55lbs 4x8 $$$supersetted with
assisted dips, went til failure ...had 32lbs help...9, 7, 6, 6
100 push ups...did it in 10 sets, some of 9, 11, or 10. (never burned myself out on them tho

diet
oatmeal, 4 eggs 2whites/2whole 12:15
protein shake, animal pak 3:00
jack3d 4:30
gym 5:00
protein shake 7 15
publix sub, footlong ultimate 7:45
protein shake 10 20
cottage chz 11 15 (havnt had this meal yet but i will)

Subbed* Sounds solid brother keep up the hard work.

tbomb19
04-04-10, 4:28 pm
legs:
10 sets of squats: first 5 sets where heavy 3-5 sets...275, 275, 285, 295, 295
second 5 sets where 10 reps of 225 (i didnt have a spot and didnt feel comfortable doing another five sets of heavy weight, i went with a weight i was comfortable with (handling wise)
the squats were supersetted with 10 sets of weighted incline crunches. first 3 sets where with 25lbs, the 6 sets with 10lbs, then 1 set 5lbs.

BB lunges 4x10 (each leg) 90lbs for all sets
Hack squats 4x10 ...3 plates on each side (idk the weight of the machine, i got a feel for what i could do for ten on the warmups)....each set was a drop set (just took a plate off each side) the final set i did 2 drop sets with only 2 plates on for the final set.
i was again crunched for time, i wanted to get some leg press in, but its good that i had a light leg day cuz i have legs again tuesday.

diet for the day
protein shake:830
4 egg omelete 2whites only 2 whole eggs....sauteed onions, green peppers, mushrooms, chz, and grillled chicken. 9 30
2 egg omelete with american chz, mushrooms, tomatoes, diced ham, celery, green pepper, and onions, and a cup of fruit (honeydew, cantaloupe, and grapes (purple))12:00
3 egg omellete with american chz, mushrooms, tomatoes, diced ham, celery, green pepper, and onions...2:00
jack3d 3:15
gym 3:30-5
protein shake 5:01
ton of rice, ground beef, broccoli, and hot sauce ( all mixed together) 5:30
grilled steak, chicken, shrimp, green peppers, onions, mushrooms 7:00
protein shake 10:00
(fell asleep but wanted to put down a cup or two of cottage chz at 11)

tbomb19
04-04-10, 4:29 pm
taking easter sunday off...in the gym monday

Wingman
04-04-10, 4:42 pm
hey bro im subbing into this one for sure! I got some questions.....

What r ur goals?
Do u hav a set diet?
What supplement stack r u looking into?
How old r ya?



Everthing looks to be good. you got an awesome drive and that is the biggest thing here.

tbomb19
04-04-10, 5:40 pm
GOALS:
right now i weigh 195 and want to gain about 10-15 pounds of muscle by fall semester which begins in mid august (i think this is more than attainable, but tough because i also want to lose about 2% bodyfat so i can finally see my abs) hopefully i will be weighing 205 with visible abs before august and have to readjust my goals. I am afraid to take weight gainers because i was fat all throughout middle and high school, then finally got fed up with myself and ran 4-6 miles a day and lost all of it (only problem is that skinny isnt all that great either)
another goal of mine is to get my max bench from 230 to 260, and my squat from 315 to 405.

DIET:
I try and eat healthy by cooking all my food at home and rarely going out, but i am in college so it is tough to afford a truly healthy diet, ...my mornings are set with a protein shake and boiled eggs and oatmeal...i usually load up a container or two of rice mixed with some kind of vegetable and beef, or chicken (whatever meet is thawed or onsale). it sucks though cuz its hard to prep for 7 meals a day with 2 jobs and fulltime school, but i usually manage myself pretty well, i cheat once every 2 days.
just turned 21
supplements- animal pak, jack3d, whey protein...although i am looking online to try a new stack that may suit me better...any suggestions?

Wingman
04-04-10, 7:33 pm
First i want to say i am only 18 so idk bout the college and double job experience yet. so you doing all of this is an awesome thing. I can relate on being fat becuz i was a little under a year ago i weighed 195 and then i dropped down to 155 now im back at 171. its hard to bulk clean but its definetly possible. second diet is key to getting them abs to pop while bulking. try to get around 275-300 grams of protein and carbs a day. fat i would say get around 40-75 grams a day of healthy fats....being whole milk, all natural PB, Cottage cheese, and almonds. For protein chicken breast and lean cuts of beef are the easiest way to go while in school, cans of tuna are also fantastic. As far as carbs go brown rice and yams are the two main sources i recomend. yams r packed with nutrients (eat the skin) and r somewhat filling. brown rice is great post workout as the carbs are fast and complex.
for the weight gainer...it is definetly hard to bulk while losing alot of fat. weight gainer will not make u fat if used in the right way. I am about to get real gains and instead of a full serving (3.5 scoops) i will be using 2 scoops. find wat works for u. also to burn fat i hav found walking 30 mins on a high incline post workout really gets the sweat going and the fat burning. As for the stack...Multi-Animal pak, Aminos-Nitro, EFA's, Omega or universal EFA, and of course whey and real gains if u decide. the jack3d is something idk about so i cant say good or bad about it. but one thing with Animal and Universal product is u get wat u pay for...which is quality and quantity. Anything just ask.

tbomb19
04-04-10, 7:43 pm
i was actually going to use real gains when i get done with the protein i have and do the less scoop thing...as for cardio, i am not worried cuz i play alotta basketball and other sports. i think imma try m-stak, animal pak, real gains, and creatine monohydrate....and ya, i usually eat really well, but i also work at a church so when one of the parents invites me to dinner i always accept (maybe i shouldnt and be more conscious of what i eat...but i always figured that while im 21 i could get away with it

Wingman
04-04-10, 7:47 pm
one thing good about bulking is u can eat til ur full...u might not get the abs u want...but u will definetly get the gains u want.

tbomb19
04-05-10, 10:28 am
i think your right. i think il be okay with that.

tbomb19
04-07-10, 12:09 am
leg day:
finally had a spotter!!!
leg extensions: 3x10...120, 150, 180
squats: 5x3-6...275 for 6, 275 for 6, 285 for 4, 285 for 4, 315 for 2 but the second was assisted).
squats again: (nothing changed just higher rep/drop sets) 4x10+12-15...first 10 with 225, then drop to 135.
leg press: 5x10...550, 640, 640, 730, 730
hack squat: 5x8...320, 320, 370, 370,370(only got 6 on last set)
i dont know what the excercise is called but i made a platform at knee height and did step ups with 2 45lbs plates for 10-15 reps so...4x10-15

diet:
9am:protein shake
930:raisen bran cereal
10 jack3d
10 20: gym
12:05 proteinn shake
12 30 chipotle burrito, extra chz, dbl meat (steak), black/pinto beans, lettuce tomato
4 : raisen bran cereal
630: 4 egg whites only
10: 10 naked chicken wings
12 protein shake
1240 (cottage chz, hasnt happened yet)

im not gunna lie i am really dissappointed in my eating today, it was piss poor, only about 230 grams protein, only 250 carbs.

Wingman
04-07-10, 6:19 am
Hey man that was an awsome leg day. that diet day was not too bad...i mean it could hav been way worse. u put in some good work though keep it up.

WilsDaddy
04-07-10, 2:26 pm
leg day:
finally had a spotter!!!
leg extensions: 3x10...120, 150, 180
squats: 5x3-6...275 for 6, 275 for 6, 285 for 4, 285 for 4, 315 for 2 but the second was assisted).
squats again: (nothing changed just higher rep/drop sets) 4x10+12-15...first 10 with 225, then drop to 135.
leg press: 5x10...550, 640, 640, 730, 730
hack squat: 5x8...320, 320, 370, 370,370(only got 6 on last set)
i dont know what the excercise is called but i made a platform at knee height and did step ups with 2 45lbs plates for 10-15 reps so...4x10-15

diet:
9am:protein shake
930:raisen bran cereal
10 jack3d
10 20: gym
12:05 proteinn shake
12 30 chipotle burrito, extra chz, dbl meat (steak), black/pinto beans, lettuce tomato
4 : raisen bran cereal
630: 4 egg whites only
10: 10 naked chicken wings
12 protein shake
1240 (cottage chz, hasnt happened yet)

im not gunna lie i am really dissappointed in my eating today, it was piss poor, only about 230 grams protein, only 250 carbs.

Solid leg day man.