View Full Version : Tryin to bring the thunder!
So im not gonna bore you with my whole back story. All you really need to know is I was pretty much a chubby kid all my life and then this past august decided to turn my life around and get in shape. My friend introduced me to the animal products and my life's never been the same. Been lifting with a bb mentality for probly about 8 months now. Just started the keto diet today along with the FST-7 style of training. this is the first time i ever had a legit diet/workout routine to go with instead of just wingin it so i figured i'd keep a log for my own personal use. But if it helps anybody out thats great too!
Age:18
Height:5'7''...ish
Weight: ~155
Body Fat: probly somewhere under 10% but i no real legit way to find out
Hopefully with this diet and trainging style i can see some good gains. only time will tell.
So today was my first full day of strictly following the keto diet (which is essentially a hight protein moderate healthy fat and basically no carb diet) and after reading up on FST-7 training style by Hany Rambod I figured i'd give it a try to break the monotony and uncertainty of my training. And what better workout to implement on than....LEG DAY!
Quads:
Leg Extensions: 3x8-12
Squat: 3x8-12
Leg Press: 3x8-12 (3 plates each side on first set, 4 on last two)
Leg Extensions: 7x8-12
Calves-
Calf Extensions on Leg Press Machine: 4x8-12
Standing Calf Raise: 3x8-12
Seated Calf Raise: 7x8-12
For those of you who dont know about FST-7 this may seem a little nuts but let me tell you the pump is AMAZING. Needless to say my legs were completely shot after my calves and i'd already been in the gym for an hour and half so looks like ill have to use one of my two off days for hams from now on. Not really complaining though...i hate off days.
Meals for the day
Meal 1: 4 whole omega-3 eggs, 3 egg whites
Meal 2: (post workout) 2 Scoops of ON Whey isolate w/ tablespoon of natty pb
Meal 3: 8 ounces of tilapia, 1 cup of spinach with tablespoon of balsamic vinaigrette
Meal 4: 8 ounces of Salmon, 1 and half cups of Brussel Sprouts
still got meals 5 and six to go. probly just gonna have chicken breast with a green salad and then finish off the night with 50 grams of casein and a tablespoon of natty pb.
Tomorrow's my "off" day so probly just gonna do some abs and cardio
-Zeus
Like i said today was my off day. Normally i would do cardio and abs today, but my legs were killing me from yesterday and i was extra tired for some reason (probably cause of the keto) so i decided to give my body a rest today. Which brings me to my next point. I decided for the sake of tracking progress to measure my body fat for the first time in a while. i used calipers that i received from bodybuilding.com, and what i found was troubling. it turns out i only have 4.3 body fat! needless to say me being on a "diet" is probably a dumb thing to do considering i dont really have any fat to lose and my body will just be eating away at my muscles. I used to be pretty heavy and since august have basically been on a diet for somebody on a cut, minus the carb up days, in fear of putting the weight back on. However today it finally dawned on me, you gotta eat to grow. Some fat gain will be inevitable but im thinking the muscle that comes along with it will help me deal with that haha. So starting tomorrow im gonna slowly introduce carbs into my diet (with breakfast and post-workout to start) and track my progress from there. Hopefully with the added carbs i will see some gains. It should also help with the healing process since FST-7 really takes a toll on the body. Tomorrow's back day and i'm also trying out retrofitness in hamilton New Jersey (as opposed to the Y which is where i normally lift) Jersey ABC on Saturday!
-Zeus
So Today was back day...one of my fav's, and I also decided to check out a new gym and was pleased with the plethora of equipment they had for me to use. here's how the workout went
Warmup: pullups-3x10
Lat pulldown- 3x12
bent over row- 3x12 (90 pounds each side)
One arm HS Row- 3x12 (45,55,70)
Cable Pullover- 7x12
Traps:
Behind the back barbell shrug on smith- 1x12 (90) 2x12 (140)
HS Shrug- 7x12 (135 each hand)
Did the FST-7 again. felt a HUGE pump in my lats during the cable pullovers, pump wasnt as extreme with the shrugs but it definitely drained the tank by the end of it.
I also ditched the keto diet and decided to try more of a bulking/recomp diet
Meal one- 1 whole omega-3 egg, 6 egg whites, 2/3 cup oats (measured dry), half grapefruit
meal two- Three scoops of universal's Torrent
Meal Three- 8 ounces of chicken breast, 2 cups brussel sprouts, half a grapefruit
thats it so far for meals. meals four and five should look the same as three with meal six being a casein shake with natty pb.
Can't wait for the ABC in Jersey tomorrow. Probably gonna start up with the new HRT for guys without partners, since i seem to never have one. But i'm going into the ABC with a completely open mind so who knows what ill wind up doing. Deff hitting chest for sure though...
actually decided to throw in 3/4 cup of brown rice with meal number 4 along with cup of spinach and 8 ounces of tilapia. hopefully should help so im not as sore tomorrow...guess we'll see
meal 5- 8 ounces chicken/tilapia, big salad (lettuce, half tomato, cucs, carrots, red peppers)
meal 6- 48 grams casein, tbsp. of natty pb
now im throwin down 6 oz. of cooked brown rice with two tablespoons of hummus to make sure i got enough carbs.
i realized something. i wanna get huge. so i gotta eat big. time to stop being afraid of carbs. shit i gotta buy me some sweet potatoes... gonna hit the sack wake up have breakfast and then the ABC baby!
So for some strange reason i couldnt sleep in like i thought i would...too excited i guess. so i had my bfast at 9 and it looked something like this-
3 whole eggs, 3 egg whites, 3/4 oatmeal, topped with ketchup
I'm gonna start Rage's HRT diet since it seems like a good bulk up diet. I weighed myself this morning to get a starting base of my weight and it said i was 151.6, now granted my scale is kind of light but i'll go ahead and say im roughly 152.
My goals- i realised that i hadn't really set a goal for myself, probably cause i dont know how to set a realistic one since i've never really tried to gain weight before (sounds dumb seeing as how ive almost been lifting for a year now). I also looked at some of my old logs and noticed that on may 17 i weighed 154. So thats three months and i've actually lost weight. I wasnt really keeping track up until recently but, i wasnt mentally trying to lose weight for the past three months. I just wasn't allowing myself to grow (not eating) but i refuse to let anymore time go to waste. After all I'm 18 (hormones raging) and I'm still new to bodybuilding (apparently when you grow the easiest)...so lets put on some fuckin weight!
I dont know if this is even accurate but i read somewhere that you should put on about 1 pound of body weight a week during a good bulk. i think thats a little much but until someone tells me otherwise that's what i'll follow. so starting today my goal is to gain 10 pounds in ten weeks. Impossible?....we'll see.
my next meal will be a shake, since i'm gonna workout around one at the ABC...CANT WAIT!!! so it'll probly look like this
48 grams of whey, 1 tbsp. of natty pb, 1/2 cup of oats dry... should be delicious.
I'll probably down it about an hour and a half before the workout give me enough time to digest before i take my pre-workout supps. I doubt anyone is but if anyone's following this or even just takin a quick glance feel free to say something (encouragement, critiques, words of wisdom, questions) im trying my best to make this a daily thing so i'll definitely get back to you
First off let me say that Universal is by far the best supplement company out there. the ABC was probably one of the best times i've ever had. definitely the hightlight of my summer so far. i got in a pretty good chest workout as well
Incline DB press- warmups (45'sx15, 50x15) 65x12, 70x8, 70x8
Pec Deck- 100x15, 110x8 (a bit heavy haha) 100x15
Barbell Bench Press- 135x8 155x8 185x3 (chest totally dead at this point)
Cable Crossovers- 30 each stack FST-7
Abs- Crunch machine 4x25
Hanging leg raises 4x25
Post workout- Torrent
now the fun part haha. the meal afterwards! All the Animal guys decided to head over Tennessee's BBQ and Grill in Levittown...gettin there was an adventure haha.
I opted for the Grilled boneless chicken breast and a side of collard greens, and candied yams..mmmmm... haha food was delicious and i would have felt a little guilty about eating it if it werent for Big Tony enjoying his extra large meal along with his "secret weapon" for putting on weight...cornbread! haha. Tony was a really cool guy, full of knowledge and wisdom that i felt honored to have heard any of. he also suggested a good gym in hamilton (my home town) for me to check out called Champions fitness. I'm deff heading over there tomorrow. after all if its "Big Ant Approved" i highly doubt i'll be dissapointed
next meal i kept clean to counteract that awesome post-workout meal haha. looked somethin like this
8 oz chicken, 2 cups, mixed veggies, 2 tablespoons of hummus (just to get some carbs in even thogh it was probably only about 6 carbs total haha)
Meal 6-....this one was a little rough. I found a pack of real gains that i got in the mail as a free sample a couple months back and it was chocolate ice cream flavored! needless to say i was excited. however it was only 1/4 of a serving of real gains. so i figured i'd just throw it in my normal pre bed shake. it looked like this
48 grams casein, 1 tbsp. natty pb, 1/4 cup of oats, 1/4 serving of Real gains.....delicious.
well just as i get done making the shake i put the cup down and some how managed to knock it over!!! i picked it back up but there was probably less than a fourth of the shake left. the rest of it was now on my kitchen table. to i downed what was left...barely anything, cleaned the mess, and did probably a really stupid thing in a half ass attempt to get in the macros i missed out on by not having my shake... i raided the fridge. this i what i wound up eating. all of these measurements are half ass at best
7 ounces of chicken, 6 oz. tuna, some mushrooms and artichokes, some cucumber...looking back i guess it wasnt that bad but i still felt bad afterwards just grubbing like that. but i had to document it cause every step whether it be forward or back is still a step in the journey.
Despite that last mishap today was still a great day, i have a whole new drive to get serious about getting some size on me after the ABC...being in a room full of animals will do that to you. plus meeting one of the people who inspired you to do this in the first place doesnt hurt either...
"Train hard, and go after your dreams"
B. Rowe
07-18-10, 12:08 am
Hey bro, looks like your staying on a good diet and doing some research as well. With FST-7 though, you only do 2 body parts (2 lagging parts) and and pump them out at the end. So for a 8-12 week period you are only going to do it to 2 part, say delts and bi, or quads and lats. Then the next cycle you pick 2 new lagging parts. Secondly dont trust those calipers man, 4.3% bf is extremely low, most competitors barely get that low. If you want a remotely accurate test (although far from 100%) have a personal trainer do a proper caliper test they run around $25 (last time i did it in 06). Besides that keep up with some carbs and train hard.
Hey B.Rowe,
Thanks for the input man, i really appreciate a guy with your accomplishments helping a random kid like me out. I figure i'll stick with the FST-7's for Chest and Delts (never think those are big enough haha) And yea I realized that was a little far-fetched although i do think my bf's pretty low. But i'm just gonna utilize them as a way to track progress. But i guess it would be a better idea to have my bf tested by a trainer monthly. Plus that would keep me from checkin too often and getting hung up on numbers, which tends to happen to me a lot. Thanks for knowledge man, i really appreciate it!
Well just to make a note of it i wound up staying up till two in the morning last night so i downed a can of tuna before i went to bed since by that time i was friggen hungry again, i swear the more i eat the more my appetite kicks in. I hope thats a good thing haha, i guess my metabolisms goin into overdrive thanks to all the extra food...who knows haha. Anyway here was breakfast
Tried my my version of G Diesels pancakes (looked too good to pass up)
6 Egg Whites, 3/4 cup of oats, 2 packets of splenda, cinnamon (didnt measure that), mixed it all up in a blender and made two good sized pancakes. once they were cooked i sandwiched a tablespoon of some natty pb between them and i was in breakfast heaven haha. Looks like i got a new morning staple. tomorrow i might try mixin the pb right in with the batter, should be bangin!
Gonna work the Guns today, might try some of the new HRT designed for solo lifters and see what happens...
B. Rowe
07-18-10, 12:55 pm
Hey B.Rowe,
Thanks for the input man, i really appreciate a guy with your accomplishments helping a random kid like me out. I figure i'll stick with the FST-7's for Chest and Delts (never think those are big enough haha) And yea I realized that was a little far-fetched although i do think my bf's pretty low. But i'm just gonna utilize them as a way to track progress. But i guess it would be a better idea to have my bf tested by a trainer monthly. Plus that would keep me from checkin too often and getting hung up on numbers, which tends to happen to me a lot. Thanks for knowledge man, i really appreciate it!
No need to go and do it monthly, to be honest just use the mirror and your clothes to determine your progress. If your weight is going up but your wait isnt changing all that much then you know your putting on solid gains. And dont get on a scale daily, your water will fluctuate a few pounds daily just with changes in water. Weight yourself every 2 weeks or so if not your gonna make yourself a headcase lol. Best of luck bro
Thanks again bro! Yea i think i'll just stick with the mirror after all its the only thing that's 100% accurate haha. and i was only gonna weigh myself weekly anyway, but i was curious about something. i read somewhere that it's feasible to put on about 1 lbs of good mass per week during a clean bulk. seems a little high to me. Is this a realistic goal?
Thanks again bro! Yea i think i'll just stick with the mirror after all its the only thing that's 100% accurate haha. and i was only gonna weigh myself weekly anyway, but i was curious about something. i read somewhere that it's feasible to put on about 1 lbs of good mass per week during a clean bulk. seems a little high to me. Is this a realistic goal?
Everything is individual, if you are an easy gainer yeh it can be possible but thats alot to add. You have to eat alot and eat clean and just know that you are going to add some bf during the bulk. If you can add 8lb of good muscle in 12 weeks that it still a GREAT bulk. So to answer you question, no i dont think it is realistic. Maybe a half a pound a week is more realistic and healthy.
Well after driving around for an hour (fuck gps's) i finally made it to Champion Fitness and let me tell you this place is a diamond in the rough, not necessarily "hardcore" but you have every type of machine you could want in there and some i've never seen before in the other gyms i've been to. Not to mention it was cool knowing i was working out in the same gym the Big Ant used to frequent. So needless to say i was pumped to get a good workout in.
Guns:
Tricep Pushdown w/ Cambered Bar- warmup-(50x20, 60x20, 70x20) 90x8+6, 110x8+6, 120x8+6
Overhead Extension w/rope attachment- (50x15) working sets 90, 110, 120
Crossbody Unilateral tricep extensions with cable- 30, 45
Barbell Curls- (40x15, 40x15) 40, 50
Seated Alternating Dumbbell Curls-35 (couldnt get all six negative reps on this one) 20
EZ-bar Preacher Curls- 15 pounds per side, 20 pounds per side
Behind the back wrist curls- (50x15) 60, 60
reverse grip barbell curls- 15 pounds per side, 15 pounds per side
if this doesnt make any sense to you anything in ()'s are warm up sets. anything not in parentheses are working sets done HRT style, 8 reps+6 reps with a 5 second slow and steady negative. the big numbers are the weight i used and the numbers after the "x" are the reps i did with that weight.
My arms were toast after this workout. HRT is legit even without a partner. Although hopefully i'll be able to workout with someone during the week...
Hey Bro,
keep up the good work, subbed and onboard for the ride.
Hey brother,
Thanks for the support, with your help and advise i'm ready to put on some serious size!
postworkout- Torrent
Meal 3- 2 salmon burgers, cup of brown rice, 2 cups mixed veggies
Meal 4- 2 Scoops whey, 3/4 cup oats, 1 tablespoon natty pb
meal 5- 8 oz. of catfish, cup brown rice, 2 cups veggies
Meal 6- 2 Scoops of Casein, 1/2 cup oats, 1 tablespoon natty pb
gonna end the night with a pack of omega and call it a day.
Tomorrow's an off day so im just gonna eat and grow.
Peace
My "off" day
Today was my "off" day so i decided to just stick to a little abs and low-intensity cardio for today
Meal 1: G's Pancakes- 3 whole Omega-3 eggs, 4 egg whites, 3/4 cup of oats, 1 tbsp. natty pb
Meal 2 (Pre workout): 2 scoops Whey Iso, 3/4 cup of oats, 1 tbsp. Natty pb
Intra Workout: 4 scoops Scivation Xtend in ~20 oz water, PWO: 2 scoops Scivation Xtend
Meal 3: Two Lean Turkey Burgers (just the meat), 1 cup brown rice, 2 cups mixed veggies, 1/2 Grapefruit
Haven't really noticed significant gains, not that i'm expecting them yet haha. But my midsection is getting a little smoother. I guess im gonna maybe bloat up a bit at first cause of all the extra carbs im eating but hopefully i'll level out eventually. I might consider takin the oats out of my Casein Shake before bed and stickin to just egg whites in the morning though, i figure i get enough EFA's with my two packs of Omega a day along with the pb i put in my shakes pre-workout and before bed.
Everything is individual, if you are an easy gainer yeh it can be possible but thats alot to add. You have to eat alot and eat clean and just know that you are going to add some bf during the bulk. If you can add 8lb of good muscle in 12 weeks that it still a GREAT bulk. So to answer you question, no i dont think it is realistic. Maybe a half a pound a week is more realistic and healthy.
Thanks for the knowledge B, yea i figured that was more than a little high haha. Now i have something to shoot for and keep me on track!
G Diesel
07-19-10, 3:37 pm
Good to see you getting it done in here, my brother.
You've got it figured out bro, way ahead of the curve with diet and training for your age, and you have the right attitude, which in life is EVERYTHING.
Now all that is left is to get in there and get it done, stacking up the meaningful days through diligence and consistency.
I'll be watching bro.
Peace, G
Thanks G, it means a lot to know you got my back in this one brother
here were the rest of day six's meals
meal 4: 8 oz chicken breast, 1 cup of brown rice, mixed veggies (prob close to 2 cups, i stopped measuring my veggies)
Meal 5: 2 salmon burgers, 2/3 cup of rice, veggies
Meal 6: 2 scoops of Casein, 2 tbsp. Natty pb.
I decided im gonna leave the carbs out of my casein shake before bed, didnt feel the carbs were necessary, also im gonna stick to just egg whites in the morning since i take a pack of omega with my breakfast anyway. Also as you can see i started here im gonna lower the carbs on my last whole food meal. i wanna make gains...but quality gains. Still lookin forward to gettin big though!
So despite the good advice of B. Rowe i decided to weigh myself this morning for the hell of it to see what type of progress i was making, and the scale said 156.4! Now i know some of that weight was probably good gains but i dont think that much haha. However, the scale i used did say that i only put on about 1% bf since i weighed about 152 (july 9th). plus im thinking that i probably just weigh more since i have more food in me due to the fact that im not eating like a bitch anymore. Only time will tell i guess. Im still plannin on keeping the food intake up though. maybe just some tweaks here and there. I also will probably get my bf tested by a pro at my gym today just for the sake of having a baseline to work with.
Meal 1: G's Pancakes (looks like these are gonna be a staple now haha): 7 egg whites, 3/4 cup of oats, 2 packets of splenda, cinnamon.
Meal 2's gonna be my preworkout shake and im gonna start headin to the gym after meal 2 instead of meal one. this way i have some more protein and carbs to fuel the workout and give my muscles what it needs to grow....Shoulder's today.
Alright so like i said before i weighed myself this morning and since July 9th i had put on about 4.5 lbs. My original thought was that most of this was fat from the sudden increase of carbs in my diet and i was just bloating up. So after my workout today i decided to get my bf tested by a professional. The guy was a certified sports trainer so he was legit. i was nervous to see the results cause i figured my measurement (4.3) was probably way off and i was a lot fatter than i thought....guess not. The results came back saying i had 4.7 % bf! So not only does that mean im as lean as i thought, but that 4.5 lbs is QUALITY GAINS!! haha im friggen pumped. Plus Rage told me that you gain muscle a lot easier closer to 10% bf so im gonna keep the cals up and just wait for that mass baby! I'm not gonna check my body fat again until september 18th which would be roughly 12 weeks from when i started. I was hoping to weigh in around 160 at that point but looks like i set the goal a little low haha!
I used the HRT method again. thats 2 sets per excercise with 8 normal reps and then 6 reps right after that with a 5 second steady negative. so it looks like this 2x8+6. i just listed the weights i used for each set. I didnt list the warm-up sets
Delts:
Side Lateral Machine: 50 lbs., 60 lbs.
HS Behind the Neck Press: 55 each side, 45 each side
Unilateral Side Lat raise with cable: 20, 20
Reverse Pec-Dec: 60, 60
Front DB Raise: 25, 25
HS Seated Shrug Machine: 90 each side, 115 each side
Behind the Back BB Shrug on Smith Machine: 180, 270
Face Pull: 100, 150
Meal 3/Post-Workout) Torrent
Meal 4) Two Turkey Burger Patties, 1 cup Brown Rice, Mixed Veggies
Now that i know the diets workin im completely pumped i cant wait to just get in the gym again and keep the weight comin. And i owe it all to you guys on here for answering my questions and giving me all the support you've shown to help get me started, and with the animal community behind me this is only the beginning.
Tomorrow's Wheels....gonna be hell haha.
C.Coronato
07-20-10, 4:20 pm
Congrats on the gains my man, thats awesome!
Meal 5) 2 Salmon Patties, 1 cup brown rice, Mixed Veggies
Meal 6) 2 Scoops Casein, 1 heaping tablespoon of Natty PB
Lookin forward to a solid leg session tomorrow. Here's what im plannin out
Leg Extension
Hack Squat
Vertical Leg Press
Seated Leg curl
Standing leg Curl
Lying Leg Curl/Stiff Leg Dead Lift...not sure on this one yet
Standing Calf Raise
Seated Calf Raise
Donkey Calf Raise
Should be awesome lookin forward to using a vertical leg press for the first time. but for now its time to sleep and grow...
Wheels- HRT style again, solid session first time ever usin vertical leg press, hack squat, or donkey calf raise machines. Probably the best leg workout of my life to be honest. Here's what it looked like
(Only working sets)
Leg Extensions: 90, 120
Vertical Leg press: 90 lbs. each side, 135 lbs. each side
Hack Squat: 90 lbs. each side, same weight
Lying Leg Curl: 100, 120
Standing Unilateral Leg Curl: 40, 60/50 (had to lower the weight for the 6 slow negative reps)
Stiff Legged Deadlifts: 90, 135 (never really like SLDL's probably gonna switch them out fro Hamstring Raises next time)
Standing Calf Raises: 200, 200
Donkey Calf Raises: 220, 260
I honestly had trouble driving home from the gym cause my legs were shaking so much haha...it was great.
Meals for the day:
1. G's Pancakes- 7 eggwhites, 3/4 cup of oats, 1 Tablespoon Natty PB,
2. (Pre-Workout) 2 Scoops Iso Whey, 2/3 cup of oats, 1 natty PB
3. (Post-Workout) What was left of my torrent (probly less than two scoops), once i got home from the gym, about 15 mins. later, i downed a scoop of Iso Whey, and had half a grapefruit to make up for the protein and simple carbs that i didnt get from my lack of torrent.
4. 8 oz. 93/7 ground beef, 1 cup brown rice, veggies
5. 8 oz. Chicken breast, 2/3 cup brown rice, veggies
6. 2 Scoops Casein, 1 Tablespoon Natty PB
Tomorrow's my off day, if my legs are up for it i'll try and get in some abs/cardio. But i doubt that'll happen
B. Rowe
07-21-10, 11:46 pm
Wheels- HRT style again, solid session first time ever usin vertical leg press, hack squat, or donkey calf raise machines. Probably the best leg workout of my life to be honest. Here's what it looked like
(Only working sets)
Leg Extensions: 90, 120
Vertical Leg press: 90 lbs. each side, 135 lbs. each side
Hack Squat: 90 lbs. each side, same weight
Lying Leg Curl: 100, 120
Standing Unilateral Leg Curl: 40, 60/50 (had to lower the weight for the 6 slow negative reps)
Stiff Legged Deadlifts: 90, 135 (never really like SLDL's probably gonna switch them out fro Hamstring Raises next time)
Standing Calf Raises: 200, 200
Donkey Calf Raises: 220, 260
I honestly had trouble driving home from the gym cause my legs were shaking so much haha...it was great.
Meals for the day:
1. G's Pancakes- 7 eggwhites, 3/4 cup of oats, 1 Tablespoon Natty PB,
2. (Pre-Workout) 2 Scoops Iso Whey, 2/3 cup of oats, 1 natty PB
3. (Post-Workout) What was left of my torrent (probly less than two scoops), once i got home from the gym, about 15 mins. later, i downed a scoop of Iso Whey, and had half a grapefruit to make up for the protein and simple carbs that i didnt get from my lack of torrent.
4. 8 oz. 93/7 ground beef, 1 cup brown rice, veggies
5. 8 oz. Chicken breast, 2/3 cup brown rice, veggies
6. 2 Scoops Casein, 1 Tablespoon Natty PB
Tomorrow's my off day, if my legs are up for it i'll try and get in some abs/cardio. But i doubt that'll happen
Training and diet looks solid bro, keep it up and the sky is the limit
C.Coronato
07-22-10, 9:38 am
Solid diet for sure my man. Where do you train at regularly in Jersey?
Training and diet looks solid bro, keep it up and the sky is the limit
Solid diet for sure my man. Where do you train at regularly in Jersey?
Thanks guys, tryin my best to stick with it...not that it's that hard haha. And I normally train at the Y in hamilton, which is a terrible place to train due to it being crowded and about 7/8 of the place is dedicated to cardio equipment. But for the past couple days i've been training at Champion Fitness Center. It's right on 206 after the whitehorse circle. Big Ant actually told me about it at the last ABC. It's a great place but im only gonna be able to workout there a couple more times since im just using a 12-day free pass (think i have 8 days left) i got off their website.
http://www.thewinningworkout.com/cart/
After that run's out i might try to join Man's World or somethin, cause there's no way im goin back to the Y haha.
Thanks for all the support guys. It really means a lot
Aggression
07-22-10, 11:03 am
Definitely subbed up in here, Z. Its refreshing to see a young stud actually heeding advice of the older folk in here. And its going to pay big dividends for you in the long run. As G said, you're way ahead of the curve. I'm in for this ride. Let's get rockin'.
Definitely subbed up in here, Z. Its refreshing to see a young stud actually heeding advice of the older folk in here. And its going to pay big dividends for you in the long run. As G said, you're way ahead of the curve. I'm in for this ride. Let's get rockin'.
Thanks bro, I definitely owe everything I've accomplished and hope to accomplish to all you guys on here.
Off Day-
As i expected i could barely walk yesterday, let alone do any cardio. So i just decided to dedicate the day to eatin and growin. here were my meals for the day:
Meal 1) G's Pancakes: 3 whole omega-3 eggs, 3 egg whites, 3/4 oats (this is how i'll make them everyday so im just gonna refer to them as g's pancakes from now on)
Meal 2) 10 oz Tuna Steak, 1 cup brown rice, 2 cups spinach
Meal 3) 7 oz. Chicken breast, 1 cup rice, Salad ( lettuce, red onion, red peppers, cucumber, tomato, artichoke)
Meal 4) 8 oz. Tilapia, Salad (minus the lettuce), 2/3 cup of oats (ran out of rice)
Meal 5) 2 Scoops of Myofusion (Whey Protein Blend), 1 tablespoon Natty PB
Meal 6) 2 scoops Casein, tablespoon Natty PB
Weighed in at 156.8 this morning- gonna weigh myself every other thursday now
Meal 1) G's Pancakes
Gonna work back today for the first time at champ's and there's definitely some equipment i wanna try out in there. Probably not gonna use the HRT method this time around though, since it calls for only three exercises and two sets per exercise, and i just don't feel right only doing 6 working sets for back...We'll see what happens
Here's what the routine im thinkin about doin, what you think?
PullDowns- 4 sets
Chest supported T-Bar Rows-3 sets
Underhand HS pulldowns- 3 sets
Bent-over Barbell Rows- 3 sets
Low-Cable Pulley- 3 sets
Lat Pulldown- 4 sets
Rack Pulls (Depends how much i got left in the tank at this point haha)
Warmup: 3 sets of weight assisted pullups
*the weights kind of fluctuate cause im still tryin to access my strength on certain exercises*
Close Grip Pulldowns: 130x12, ,150x10, 160x8
Underhand HS Iso D.Y. Row: 90 each side x15, 115x10 (sloppy), 100x8, 105x6
Icarian Chest-supported T-Bar Row: 90x12, 135x8(sloppy), 115x8
Unilateral HS Iso-Row: 90x15, 125x12, 135x10
Straight-Arm Pulldown w/Rope Attachment: 100x15, 120x12, 150/130/100x6 (triple drop set)
Rack Pulls: 315x10, 335x7, 365x3
Static Stretch: 1 minute and 15 seconds (hang from wide chin-up bar with wraps, with a 60 lbs. dumbell hanging from waist)
Total Workout Time: 1 hour 10 minutes
Well just to make a note of it i wound up staying up till two in the morning last night so i downed a can of tuna before i went to bed since by that time i was friggen hungry again, i swear the more i eat the more my appetite kicks in. I hope thats a good thing haha, i guess my metabolisms goin into overdrive thanks to all the extra food...who knows haha. Anyway here was breakfast
Just wait till you do a show, pre contest your metabolism is on over drive from the cardio, training, and eating every 2 hours. For 5 plus weeks i was waking up every 2-3 hours starving and had to eat all through the night. Just means your doing things right.
haha thanks for the reassurance bro. but it's gonna be a looooong time before i do a show, and that's if i ever do one haha.
Meal 2 (pre-workout) 2 Scoops Whey isolate, 2/3 cup of oats
Meal 3 (post Workout) 2 Scoops Whey Isolate, 1 Scoop Carb Blend (35 grams of carbs)
Meal 4- 8 oz. 93/7 Ground beef, 1 cup brown rice, veggies
Meal 5- 1 cup crab meat, 2/3 cup oats, veggies
meal 6- 2 Scoops Casein, 1 tablespoon natty pb, small salad
Guns: HRT again
Barbell Curls: 50 lbs. BB, 60
Dumbell Curls: 25, 30
Hercules Cable Curls: 35, 45
Rope Pushdowns: 110, 130
Weighted Dips: 35, 45
Close-Grip Bench Press: 155, 165
Wrist Curls: 60, 60
Rever Curls: 55, 65
Cable Crunches, 85x20, 100x25, 120x25, 150x20
Leg lift: 3x20
Side Twist: 1x25
Ab Coaster (side lift): 30 lbs.x25, 50 lbs.x25
Meal 1- G's Pancakes
Meal 2- 2 scoops whey iso, 1 scoop carb blend (post workout)
Meal 3- 8 oz. chicken, 1 cup brown rice, salad
Meal 4- same as meal 3
Meal 5- 8 oz. tuna steak, salad, 2/3 cup oats
Meal 6- 2 scoops casein, tablespoon natty pb, maybe a salad
"off" day tomorrow. maybe hit up some light cardio. i dont want my abs to completely vanish before summers over with haha.
was an off day yesterday so i just ate and headed down to the beach for the day, and got greeted by a thunderstorm. Was still relaxing though and good way to rest up for the ABC today!!!
Meal 1: G's Pancakes
Meal 2: 8 oz. Salmon, salad, 2/3 cup oats
Meal 3: 8 oz. Chicken, 1 cup brown rice, salad
Meal 4: 8 oz. Chicken, Pasta with Broccoli (friends dad made it, he's a cook so i couldnt say no haha, either way was still pretty clean carb source)
Meal 5: 2 Scoops whey concentrate, 1/3 cup oats, 1 tablespoon natty PB
Meal 6: 2 Scoops Casein, 1 tablespoon Natty Pb, Salad
Once again, ABC didnt really go as planned haha
Meal 1- G's Pancakes
Meal 2- 8 Oz. Chicken, cup brown rice
Meal 3- 8 oz. Salmon, cup brown rice, salad
Meal 4- 2 scoops Whey concentrate, 1 tbsp. Natty pb (pre workout)
Meal 5- Chicken and brocc (from chinese place by the ABC, not sure of the amount) 1 1/4 cup brown rice
Meal 6- 2 Scoops Casein, 1 tbsp Natty pb, maybe a salad
Chest- Got there late...again. so i didnt have a partner so the weights fluctuated and i couldnt really push the weights, plus i had to deviate from my normal routine cause im not too patient about waiting for machines haha.
Hammer Strength Iso Press- 70 lbsx12, 90x6, 80x6
Incline Fly- 35x15, 45x10, 50x10
Incline Smith Press- 140x6, 100x10, 130x5
Pec Dec- 100x7, 80x10, 70x15
Incline Hammer Strength Iso Press- 65x7, 65/55/45 triple drop set dont remember reps haha...wasnt a lot
Cable Crossunders- 35x15, 45x15
Cable Crossovers- 45x15, 45x15
Extreme Stretch (DC style) 65 lbs. Dumbbell for about a minute
Ab Crunch Machine 4x25
Legs tomorrow, Probably gonna do some HRT
ABC was great as expected, thanks to aggression for the dvd (already watched the whole thing haha), and it was also awesome meeting the House, and B. Rowe in person, and of course seein G again haha. Animal truly changed my life so its awesome to actually get to meet the people behind it, cant wait till the next one....
B. Rowe
07-26-10, 11:30 pm
Once again, ABC didnt really go as planned haha
Meal 1- G's Pancakes
Meal 2- 8 Oz. Chicken, cup brown rice
Meal 3- 8 oz. Salmon, cup brown rice, salad
Meal 4- 2 scoops Whey concentrate, 1 tbsp. Natty pb (pre workout)
Meal 5- Chicken and brocc (from chinese place by the ABC, not sure of the amount) 1 1/4 cup brown rice
Meal 6- 2 Scoops Casein, 1 tbsp Natty pb, maybe a salad
Chest- Got there late...again. so i didnt have a partner so the weights fluctuated and i couldnt really push the weights, plus i had to deviate from my normal routine cause im not too patient about waiting for machines haha.
Hammer Strength Iso Press- 70 lbsx12, 90x6, 80x6
Incline Fly- 35x15, 45x10, 50x10
Incline Smith Press- 140x6, 100x10, 130x5
Pec Dec- 100x7, 80x10, 70x15
Incline Hammer Strength Iso Press- 65x7, 65/55/45 triple drop set dont remember reps haha...wasnt a lot
Cable Crossunders- 35x15, 45x15
Cable Crossovers- 45x15, 45x15
Extreme Stretch (DC style) 65 lbs. Dumbbell for about a minute
Ab Crunch Machine 4x25
Legs tomorrow, Probably gonna do some HRT
ABC was great as expected, thanks to aggression for the dvd (already watched the whole thing haha), and it was also awesome meeting the House, and B. Rowe in person, and of course seein G again haha. Animal truly changed my life so its awesome to actually get to meet the people behind it, cant wait till the next one....
Hey, great meeting you today. Thanks for lettin us work in with you on pec flys. You look nice and lean, keep up with the diet and training and you will be packing on some solid clean muscle. Look forward to seeing you again.
Aggression
07-27-10, 8:31 am
niCe meeting you last night, Z. Glad the DVD could help. Pick up tips where ever/however you can. Next time we'll train together bro.
C.Coronato
07-27-10, 10:23 am
I didnt really get to meet you yesterday, but i think i know who you were. Keep up the hard work my man, your looking good!
First off thanks to you guys for the compliments. that really means a lot especially comin from guys of your experience.
So today was leg day, worked it HRT style
*only working sets listed
Leg extensions-120lbs., 140lbs.
Vertical Leg Press- 115lbs. per side, 125lbs. per side
Hack Squat- 90 lbs. per side, x2
Lying Leg Curl- 100 lbs., 120 lbs.
Unilateral Standing Leg Curl-50 lbs., x2
Seated Leg Curl- 90 lbs., 100 lbs.
Donkey Calf Raise- I opted to do these DC style, 12 reps with a five second negative, and hold the stretch at the bottom for 15 seconds before performing another rep- 240 lbs.x12
So here's the deal, at the ABC yesterday Aggression was kind enough to let me borrow his dvd about DC training, since i asked him how to perform some of the stretches (i also incorporated these today and let me tell you they WORK!) but after watching the entire dvd, and reading up about it online. DC seems pretty legitimate and the best way to accumulate mass. So im really considering switching to DC training starting Thursday. For any of you guys following this thread, what do you think? to be honest i have a tough time sticking to things so i feel like with a regimented routine like DC i'll be more focused and driven to make progress. plus as you can probably tell from how i've done things so far i actually like keeping a log of my workouts and trying to progress each time anyway. So i have till thursday to think about it since tomorrow's an off day...we'll see what happens i guess.
1. G's Pancakes
2. Post-Workout Shake (2 scoops whey iso, 1 scoop glycomaize)
3. 8 oz. ground beef, 3/4 cup brown rice, salad
4. 8 oz. chicken, salad
5. 2 salmon patties, broccolli
6. 1 scoop casein, 1 scoop ultra whey from universal (got a free sample in the mail haha) 1 tablespoon natty pb
after watching the DC dvd, i decided to use the carb cutoff idea, so i wont be eating any carbs after around 6:00. i think this will work since i workout in the morning anyway, and while i've felt alright with the added carbs i do look a little smoother (especially in my midsection) so i might just up the carbs in my first three meals to make up for it. I just never felt right having a cup of brown rice at 8:00 at night anyway. Once again we'll see how this goes. As i mentioned before tomorrow's an off day. I'm also getting a tattoo on my right arm (first tat ever) so hopefully that wont keep me out of the gym. Peace...
Aggression
07-28-10, 8:43 am
1. G's Pancakes
2. Post-Workout Shake (2 scoops whey iso, 1 scoop glycomaize)
3. 8 oz. ground beef, 3/4 cup brown rice, salad
4. 8 oz. chicken, salad
5. 2 salmon patties, broccolli
6. 1 scoop casein, 1 scoop ultra whey from universal (got a free sample in the mail haha) 1 tablespoon natty pb
after watching the DC dvd, i decided to use the carb cutoff idea, so i wont be eating any carbs after around 6:00. i think this will work since i workout in the morning anyway, and while i've felt alright with the added carbs i do look a little smoother (especially in my midsection) so i might just up the carbs in my first three meals to make up for it. I just never felt right having a cup of brown rice at 8:00 at night anyway. Once again we'll see how this goes. As i mentioned before tomorrow's an off day. I'm also getting a tattoo on my right arm (first tat ever) so hopefully that wont keep me out of the gym. Peace...
Whatever works dude. I actually contacted Wojo about the carb-cutoff idea. He said if you're looking to build mass, then you can still incorporate carbs after 6pm, just make sure its something like oats, brown rice, or potatoes.
As far as the DC training style, I always liked it. If you have trouble sticking to something, then this might help, as the 3 different workouts will keep things a bit interesting, and its all about BEATING THE LOGBOOK. I used DC for 4 months and NEVER had to switch out an exercise until the last week; had to get rid of preacher machine curls. Just hit that psycho switch on that one set and watch the gains come!
Guns- HRT Style
Triceps:
Cambered bar pushdowns- 120, 140
Lying Tricep Extension (these were pretty sloppy and will probably switch them out for a different tricep exercise next time) w/straight bar- 25 lbs. per side, x2
Underhanded wide grip bench press (awesome exercise but probably a dumb idea since i just hit chest on monday)- 155, 185
*stretch- 90 seconds
Biceps:
Barbell curl- 60 lbs. barbell, 70 lbs.
Alternating seated dumbbell curl- 30, 35
Preacher machine curl (had to check my ego on this one haha)- 45/35, 35/25 (i had to drop the weight for the negative reps on both sets)
*stretch- 70 seconds
Forearms:
Pinwheel Curls- 35, 40
Unilateral reverse grip cable curls (not sure if thats the name but these babies toasted my forearms) 25, 35
*stretch- 60 seconds
1. G's Pancakes
2. 2 scoops whey, 1 scoop glycomaize
3. 8 oz tilapia, 1 cup rice
4. 8 oz. tilapia, 1 cup brussel sprouts, 1 cup cauliflower, 1/2 cup oats
5. 8 oz. tilapia, Broccoli
6. 2 scoops Myofusion, Natty pb (ran out of casein, gonna stock up in august)
*wow just realized i only had tilapia today...weird, i guess that's all i had left of my pre-cooked meals. better fire up some chicken and beef tomorrow haha
Also, here's the stack i plan on using once august comes around
Staples:
Pak
Omega
Storm
New ones:
Pump (instead of Jack3d)
M-Stak
Nitro
what do you guys think?
B. Rowe
07-29-10, 12:26 am
Diet looks solid, supps are good. I love the pump so much easier on the run then mixin up a pre-workout drink
Aggression
07-29-10, 8:29 am
M-stak will definitely add some solid gains. Just remember: if you're not feeding the body enough calories, M-stak is a waste of time. Be sure to EAT UP!
C.Coronato
07-29-10, 10:19 am
be sure to eat up!
stressed.
Diet looks solid, supps are good. I love the pump so much easier on the run then mixin up a pre-workout drink
Yea same here, now that i finally got the $ for it im looking forward to see what it'll do.
M-stak will definitely add some solid gains. Just remember: if you're not feeding the body enough calories, M-stak is a waste of time. Be sure to EAT UP!
stressed.
haha I'll try guys, with the diet i've been using do you think that'll be enough? i pretty much just try and get 2 grams of protein per pound of body weight. divided by six meals thats right around 50 grams of protein per meal. and as far as carbs go i try and keep it around 40 grams of carbs per meal except my last two where i just stick to veggies for my "carb source." Should like somethin like this:
Meal 1. 3 whole omega-3 eggs, 4 egg whites, 3/4 cup oats, and about a two tablespoons of sugar free jelly
Meal 2. usually a Post-Workout Drink: 2 scoops Whey isolate, 1 scoop Glycomaize (carb blend about 35 grams of fast digesting carbs)
Meal 3,4: 8 oz. of either chicken, beef, tilapia, or salmon, 1 cup brown rice or 2/3 cup of oats
Meal 5: 8 oz. of chicken/beef/tilapia/salmon, 2 cups veggies
Meal 6: 2 scoops Casein protein, 1 tablespoon of natty pb (probably closer to 2 tablespoons haha, i love pb)
*on off-days Meal 2 would just look like meals 3,4
I definitely wanna make sure im eating enough cause i ran m-stak before but i was using the diet of a hummingbird so obviously it was a waste. im lookin to make some solid gains this time around though.
Aggression
07-29-10, 10:44 am
If you've been consistent with the diet, you should see some solid gains with M-stak. Hopefully you'll notice an increase in hunger. If so, take advantage of it. Add a protein shake in there mid-day to get some extra calories/protein.
naturalguy
07-29-10, 11:26 am
I just found this Journey, I will be following Z
I just found this Journey, I will be following Z
Thanks for the support man, it was awesome getting to meet you in person. glad to have you along for the ride
1. G's Pancakes
2. 4 oz. turkey, 4 oz. salmon, 1 cup brown rice
3. 8 oz. chicken, 1 cup brown rice
4. 8 oz. tilapia, pasta (ate at my friends beach house so didnt really measure probably was close to 1.5 cups, but i ate clean all week so these extra carbs will help more than hurt)
5. 2 scoops myofusion, 1 tablespoon Natty pb
6. 2 cans of tuna, Veggies, 1/4 cup almonds
i normally like to have all whole foods on off days but since i was drivin for an hour and a half to come home from the beach i packed a shake to have on the way back.
"Off" day
Abs:
hanging leg raises- 1x25, 3x20
Side bends w/45 lbs. plate- 2x25 each side
Ab crunch machine 2x25
Cardio:
5 min. warmup slow walk on an inline
25 min. low intensity cardio on olyptical machine, keeping heart rate at 120-135 (would have went for a full 30, but my ipod died and the gym i was at refuses to play music so i had to stop haha)
Tomorrow's either back or delts, depends if i can get a spot and how sore my delts are feeling.
Back Day-HRT
Close Grip Pulldowns- 150 lbs.x2
DY Rows- 90 lbs. (each side)x2
Chest supported T-Bar Rows- 70, 80
Hammer Strength Iso-Rows (unilaterally)- 90, 100 (each side)
Rack Pulls- 315x12, 405x3
Straight-Arm Rope Pulldowns- 85, 110
*Stretch w/ 65 lbs. Dumbbell- 1:00
Calves- DC style (lovin these)
Donkey Calf Raise- 260x12
Good Day today, I realised that since i've started my "journey" i feel like my arms and legs have come up the most. and those are the only two body parts that i've strictly done HRT with, so im just gonna train everything HRT at least until september. i figure if it aint broke dont fix it. Plus i am structuring my diet off of the HRT Diet so i might as well train that way too.
Delts Tomorrow
1. G's Pancakes
2. PWO Shake
3. 8 oz. chicken, 6 oz. yams, 1 cup veg
4. 8 oz. beef, 1 cup brown rice, 1 cup veg.
5. 8 oz. tilapia, 2 cups veg.
6. 2 scoops myofusion, 1 tablespoon natty pb, 2 cups veg.
Delts- HRT Style
HS Behind the neck Iso-press- 45 lbs., 60 (each side)
Seated Side Lateral Iso Machine- 60, 70
Reverse Pec Dec- 70, 80
Front Dumbbell Raises- 30, 30/20 (dropped weight for the 6 negative reps)
Side Lateral Cable Raise (unilateral)- 15, 25/20
reverse cable flye- 30, 30
Seated Shrug Machine- 180, 270 (each hand)
Behind the Back Shrugs on smith Machine- 2pps., 3pps.
*1:00 static stretch
20 minutes low intensity cardio (heart rate between 120-140)
im gonna start doing low intensity cardio after each gym session cause im gettin a little too soft around my mid section, so rather than lower my carbs ill just up my cardio which has been pretty non-existent up until now
B. Rowe
08-01-10, 10:10 am
what are you doing for your HRT training? Are you just doing high rep with short breaks or are you doing true hrt and doing heavy movement, few isolations, and then last exercise is an isolation 7 sets 10 reps 30 sec rest?
what are you doing for your HRT training? Are you just doing high rep with short breaks or are you doing true hrt and doing heavy movement, few isolations, and then last exercise is an isolation 7 sets 10 reps 30 sec rest?
nah bro, your thinking FST-7's. tried that for a little while, but i feel like it was a little too much bordering on overtraining. Im talking about Hell Raiser Training. I do the version for beginners/people without a partner, cause i pretty much always work out alone. basically what it is is you perfrom 8 reps at a normal pace, but then the next 6 reps you do them with a five second slow controlled negative, so in total you wind up doing 14 reps per set. your supposed to do three exercises per body part with two sets for each exercise but as you can see by my routines i tend to add in more exercises, but i always perform only two sets for each. you feel a great pump, and you dont have to use extremely heavy weights to completely deplete your energy. Theres an article about HRT in the training section, but if your interested i would check out the Hell Raiser Training thread under training in the forum section. So far the parts that i've used strictly HRT with have seemed to improve the most so I'll stick with it and see how things go.
But for your original question, i did the true FST-7's and felt an amazing pump. after that 7 set your completely dead haha. You use FST-7 at all?
nah bro, your thinking FST-7's. tried that for a little while, but i feel like it was a little too much bordering on overtraining. Im talking about Hell Raiser Training. I do the version for beginners/people without a partner, cause i pretty much always work out alone. basically what it is is you perfrom 8 reps at a normal pace, but then the next 6 reps you do them with a five second slow controlled negative, so in total you wind up doing 14 reps per set. your supposed to do three exercises per body part with two sets for each exercise but as you can see by my routines i tend to add in more exercises, but i always perform only two sets for each. you feel a great pump, and you dont have to use extremely heavy weights to completely deplete your energy. Theres an article about HRT in the training section, but if your interested i would check out the Hell Raiser Training thread under training in the forum section. So far the parts that i've used strictly HRT with have seemed to improve the most so I'll stick with it and see how things go.
But for your original question, i did the true FST-7's and felt an amazing pump. after that 7 set your completely dead haha. You use FST-7 at all?
Ahh yes sorry got the acronyms screwed up jus had rolled out of bed lol... i just started FST-7 myself
Ahh yes sorry got the acronyms screwed up jus had rolled out of bed lol... i just started FST-7 myself
haha no worries bro, i know how that is. So im guessing your doing the true fst-7's? like the way you described to me, like a couple straight sets of iso/compound movements and then a 7 set with 30 sec. rest and flexing in between sets? lemme know how that goes for you since HRT and FST-7 are the only ways i ever really felt spent after leaving the gym. I'm sure you'll see great results from it
Off day, went fishing with the pops so meal timing was pretty nuts, but i got'em all in
1. g's pancakes
2. 8 oz. chicken 2/3 cup brown rice
3. same as meal 2, but with v8 juice in between meals (was on the boat for these two so v8 was easier than bringing my own veggies)
4. 8 oz. beef, 1/2 cup oats, 1 cup veggies
5/6. 8 oz. tuna, 1 cup veggies, 1/4 cup almonds, pre-bed drink (2 scoops myofusion, 1 tablespoon natty pb)
i ate meals 5/6 together cause i ate meal 4 at 4:45 and then decided to take a nap and didnt wake up till midnight! so i just ate meals 5 and 6 together. maybe not the best idea but oh well. also you'll notice im cutting down on the carbs a little. i feel like i was gettin too soft so i'm gonna hold back on the carbs a bit at least until summers over haha. once september rolls around i'll go on full out bulk
Chest Day- First day at Diesel Fitness (got a membership for the month!) HRT Style
Hammer Strength Incline Iso Press- 70 lbs., 80 (per side)
Incline Dumbbell flye- 45, 50
Hammet Strength Iso Press- 70, 70
Cable Crossover- 50, 60
Dumbbell Pullover- 55, 65
*Static Hold- 70 lbs. for 1 minute
Abs:
Crunch Machine 4x25
Hanging Leg Raises- 3x20
Cardio:
20 min. low intensity on elliptical machine (heart rate around 130)
Meals:
6 egg whites, 3/4 cup oats
PWO Shake
8 oz. tilapia, 2/3 cup oats, 1 cup veggies
4 oz. beef, 4 oz. salmon, 2 cups cauliflower
8 oz. tuna, 2 cups veggies, 1/4 cup almonds
2 scoops whey concentrate, 2 cups brussel sprouts
The last three meals im pretty much dropping the carbs and upping the fats. while with the first three meals im keeping moderate carbs and fats low, since i feel like theres no real benefit at having both in the same meal. However, im still trying to have around 45-50 grams of protein per meal. Im also gonna start doing cardio after each workout, and not on off days so that they can be dedicated to recovery. I'll do this for all of august and see how my body reacts. Once september rolls around i'll start my all out bulk.
Guna- HRT
Tris:
Pushdowns with Cambered Bar- 130, 150
Dip Machine- 150, 170
Cross Body Cable Extensions- 55, 60
Bis:
Barbell Curls- 70, 70
Alternating Dumbbell Curls- 35, 35
Hammer Strength Preacher Curls- 35, 50 (underestimated myself on the first set for these)
Forearms:
Pinwhell Curls- 35, 40
Unilateral Reverse Cable Curls- 35, 40
Cardio: 20 min. Low intensity on elliptical
Aggression
08-03-10, 3:00 pm
Looking good, Z. I had those G-Diesel Pancakes this weekend too. Its a nice way to switch things up.
hell yea man, throw in some packets of splenda and some cinnamon into the mix and the shits delicious! haha
Like the idea that you are going to give yourself a true rest day. Bump your calories a little this day as well it will help replenish your stores and give you more energy to get back at it the next day.
Fresh or salt water fishing?
Like the idea that you are going to give yourself a true rest day. Bump your calories a little this day as well it will help replenish your stores and give you more energy to get back at it the next day.
Fresh or salt water fishing?
Yea, im also gonna make sure that all my meals are whole food meals too, except the pre-bed shake of course.
And we actually did both haha. Friday did freshwater fishing for bass, and Saturday went deep sea fishing for fluke, it was gooood times man.
Yea, im also gonna make sure that all my meals are whole food meals too, except the pre-bed shake of course.
And we actually did both haha. Friday did freshwater fishing for bass, and Saturday went deep sea fishing for fluke, it was gooood times man.
Never a big fan of freshwater fishing, little too boring for me. I come from a family of commercial fisherman so i spent a good portion of my younger days out in the deep sea. Most fun is early july in the rivers when the schoolies are running (young stripped bass) catch 50-60 in a few hours and also mid august when the bluefish are running chasing the schools around the mouth of the river doing some fly fishing. lots of action makes it fun.
Alright so it's been a little while since i posted an update. I just got back from a two day orientation at Rutgers for incoming freshman. So needless to say my diet was out of wack since they had our meals scheduled, i tried to fill in the blanks with protein shakes, but i didnt get nearly as many carbs in as i normall do...oh well two days hopefully wont do too much damage.
Legs 8/4/10- HRT
Leg Extension- 120, 140
Leg Press- 3pps, 4pps
Hack Squat- 80 lbs each side, 105
Seated Leg Curl- 120, 140
Lying Leg Curl- 100, 110
Unilateral Glute Trainer- 65, 75
Seated Calf Raises- 3 ppsx6, 2 ppsx6
Delts 8/6/10- HRT (schedule and diet was messed up cause i didnt get home till 5:30 and was running on zero carbs so i started out kind of flat but the intensity was there by the end of the workout)
Smith Machine Press- 45 lbs per side, 55
Side Lat Machine- 65, 70
Reverse Pec Dec- 70, 80
Front Raises- 25, 30/20 (dropped for the neg. reps)
Unilateral behind the back side cable raise- 20, 25
Rear Cable Flye- 30, 35
Dumbbell Shrug- 110, 110
Abs
Crunch Machine- 4x25
Leg Raises- 3x20
Cardio- 20 mins Low-intensity
Also, got my supps for the month, heres how the stack's looking
Pak- with breakfast
Pump- Pre workout
Scivation Xtend/Storm- Intra workout
Nitro- Post workout/Pre Cardio
Optimum Whey Iso/GlycoMaize- Post Cardio
Omega- Before Bed
Smith Machine Press
Back: FST-7
Neutral Grip Pullup: 3xfailure (6-8 reps)
Wide-Grip Pulldowns- 140x15, 160x15, 200x12
Bent over Barbell Rows- 165x12, 185x12, 205x11
Hammer Strength Iso Row- 90x12, 135x12, 120x12
Cable Pullover (FST-7 Set)- 100x15, 105x15, 15, 12, 14, 15, 15
Calves:DC Style
Standing Calf Raises- 220x10
Cardio:
20 min. low intensity on tread (heart rate at ~130)
I figured i'd try out the FST-7 Style Workouts for back since i can push myself on the compound movements without the assistance of a spotter, which i never have availabe. otherwise ill still use HRT for other body parts.
Also, just a note on my diet. pretty much im gonna start taking out the carbs from all my meals except the meals leading up to my workout as well as my postworkout shake. the remainder of my meals will be high protein with moderate healthy fats and essentially no carbs. i just feel like i put on a little too much fat in one month for it to be a good thing. i understand that some fat gain is necessary but im starting to look pretty puffy in too little a time for my liking. so ill see how this goes and continue the moderate cardio until i actually start losing weight then ill just lower the cardio to twice a week.
C.Coronato
08-09-10, 1:17 pm
Everything is looking great Zeus. How did the orientation go?
Everything is looking great Zeus. How did the orientation go?
Thanks Bro! the orientation went really well, and im totally pumped for college now. with the dining hall and the gym about a five minute walk away i can tell im gonna be able to put on some serious size. I'm gonna turn the freshman fifteen into a goal haha. I saw in your journey that you do low intensity cardio after all your workouts, as you can see i started incorporating that into my routine too. is 25 minutes of keeping my heartrate at ~130 good or too much? Thanks again for the support bro
Aggression
08-09-10, 2:53 pm
I'm gonna turn the freshman fifteen into a goal haha.
Hell yeah.
Chest: FST-7 Style
Incline DB Press- 60x12, 65x12, 70x10, 75x7
Incline DB Flye- 50x12, 50x12, 55x11
Hammer Strength Wide Press (loved this machine!) 60 lbs. per sidex12, 80x10, 90x9
Cable Crossovers (FST-7 Set)- 50x15, 55x12,12,14,15,14,13
*Stretch (DC Style)- 70 lbs.x 1:00
Abs:
Ab Crunch Machine- 35 lbs. x25, 45x20,20,20
Side Ab Crunch Machine- 25 lbs. x25,25,25,25
Leg Lifts- 3x20
Cardio:
25 minutes on the Elliptical (heart rate ~130)
Also here's the diet i plan to follow for the rest of the month
1. 7 Egg Whites, 3/4 cup oats
2. (post workout shake) 1 scoop Iso Whey, 1 scoop Glycomaize (i also take a pack of nitro before my cardio)
3. (60-90 minutes after PWO Shake) 8 oz. Chicken/tilapia/tuna/cod, 2 cups veggies
4-5. 8 oz. of Ground beef/Salmon/Chicken (NY Strip on Leg and back days), 2 cup veggies
6. 2 scoops Casein protein, 1 tbsp. Natty PB or 1/4 cup almonds, 2 cups veggies
On Leg and Back Days Meal 2 will be (1 scoop Iso Whey, 1 Scoop Casein, 2/3 cup oats) and then i'll workout about an hour after that, this way ill have some extra carbs in me for the larger muscle groups. the rest of the day will follow the above meal plan except the Post-workout shake will be pushed to meal 3.
Also Im switching over to FST-7 for all my body parts at least for august to see how my body reacts since i never gave it a legitimate shot and i like the idea behind it. Also i missed really pushing myself to see what weight i can throw around, since its hard to move a lot of weight with HRT. I guess we'll see how everything works out.
Once september comes around ill revamp my meal plan to include more carbs since thats when i plan to start my full out bulk, right now is more of a maintenance period i guess you could say.
Aggression
08-09-10, 4:22 pm
Also Im switching over to FST-7 for all my body parts at least for august to see how my body reacts since i never gave it a legitimate shot and i like the idea behind it. Also i missed really pushing myself to see what weight i can throw around, since its hard to move a lot of weight with HRT. I guess we'll see how everything works out.
Just some wisdom, Zeus. You're not suppose to run FST-7 for all body parts at once. You're suppose to run it for 2 body parts at a time, MAX. Do it for, say chest and biceps, for 6-8 weeks and then switch to other parts. Otherwise you'll run yourself into the ground.
Just some wisdom, Zeus. You're not suppose to run FST-7 for all body parts at once. You're suppose to run it for 2 body parts at a time, MAX. Do it for, say chest and biceps, for 6-8 weeks and then switch to other parts. Otherwise you'll run yourself into the ground.
Yea i heard that too, actually on this thread haha. I guess every body part would be a little bit overkill, its just so tempting haha. i guess ill just keep it to chest and back. since working my bis/tris and quads/hams that style takes wayyy too long anyway. i just did an fst-7 workout and it took me two friggen hours to get through everything. Besides HRT seems to work fine for my arms and legs anyway. Thanks again for the help bro!
Aggression
08-10-10, 3:52 pm
Yeah don't get caught up in that 'more is better' complex. It'll run you into the ground. Just follow the protocol if you're going to do it. In the end, it'll pay off. Keep rippin' it up.
bump...over training can be as detrimental then under training. Can lead to general fatigue and injury. Keep it simple, move some weights for about 45 min and get out
hey guys so my computers down for a while now, but its time to get this thing started up again.
So i've decided to drastically change things up. I learned something during my extremely short "bulk". and thats that im pretty vain. I hate to say it but im not really up for putting on fat just for the sake of accelerated muscle gain. I wish that wasn't the way it was but after changing my lifestyle and going from 215 down to where i am now (~160) putting on weight just isnt really that appealing. I know that putting on muscle while eating extremely clean is difficult, but it's also not impossible. I'm just more comfortable eating healthy. So i've essentially gone back to a low/no carb diet with high protein and moderate fats. And i'm also not gonna kill myself over getting all my meals in. It got to the point where i was ditching my friends just for the sake of being able to get all 6 meals for the day. I understand that that's completely my fault, but hey im 18 and i never had any false hopes of becoming a competitive bodybuilder anyway. I'm just tryin to have fun, be healthy, and tear it up in the weight room. And whatever results come from that so be it. Anyway, i'll still try and stay pretty consistent with this thread, but im not gonna be obsessive over it. Thanks again to all the guys who supported me on here and dropped their knowledge for a young buck like me. Don't worry im still gonna train my ass off, so following this thread wont be a total waste haha... thanks again
-Zeus
Seeing if your still at it, i shot you a pm get back to me and i can hook you up with some training styles.
hey guys,
i know its been a while, but i've started a new thread in an attempt to get back to my old ways. any support would be greatly appreciated. Cause i know it helped me last time, and animal has always felt like a community of brothers to me. heres a link:
http://forum.animalpak.com/showthread.php?33903-Dont-Call-It-a-Comeback...&p=1032260#post1032260