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SpankyC
08-11-10, 5:16 pm
Going to monitor my progress here

SpankyC
08-11-10, 7:16 pm
Havent got good sleep for like 5 months now, ive tried everything, every sleeping aid, no stress, room is dark, im tired and drowsy but still difficult to fall and stay asleep for 6-8 hours...so I typically get 3-5 hours of sleep per night...its wierd im still getting stronger and it really feels more hormone levels are still up, I feel great on my lack of sleep aswell....shit but in the back of my mind I know I could be getting more bang for my buck if my body got the right sleep.

Size gains have been coming very slow

Strength has been increasing every week now it seems like.

Heres my typical offseason diet plan-

Meal 1
3-4 whole eggs
1 cup cottage cheese
1 bowl rice
1 bowl oatmeal
1 fruit

Meal 2 (typically post workout)
Protein Shake
50g fast carbs
1 banana

Meal 3
Fish (I alternate different kinds)
1 cup cottage cheese
1 bowl rice
2 tbsp PB

Meal 4
Red Meat Meal
2 Potatoes
1 Tbsp PB

Meal 5
Red Meat
1 bowl oats or brown rice
1 cup cottage cheese
1 tbsp pb

So usually its
250g Protein a day
400g Carbs a day
Too lazy to count the fat :)

SpankyC
08-11-10, 7:44 pm
Been training for a little over a year now, I do have some minor issues, like elbow nagging pain, knee / patella tendon pain, bones/ tendons pop pretty much everytime I make a movement lol whether its my ankles or my chest, something always makes noises, but nothing too severe, Its obviously from hitting it hard year round, and choppy movements.

When I first started I was weighing in around 150 at 5'7, now 195-200 a little under 5'10, with less bodyfat. Though I must watch myself I gain fat extremely easy, and the fat always goes to my fucking cheeks then to my waist FML! ROFL! Just turned 18 by the way.

When I first started training I would do magazine routines, lol you know it, 2 compound movements and 2-3 isolation movements to feel that "burn" and "pump" lol! Oh my how wrong was I!!! I would always thought their where secret movements or a routine that would only work for me like everyone says, but once I started doing more research, I started believing in more of the compound movements, so I dedicated my workouts to those and it really showed! Doing all those presses, deads, squats, rows, ramped up my Gh and Test production and really packed on the mass.

I wrestled for 3 months when my senior year started, man I virtually lost almost every ounce of muscle I had on my body lol! I wasnt that educated in nutrition obviously, so I quit that sport and got into the hobby I enjoyed best, bodybuilding. So for the last 8 months or so ive been playing the catch up game, I built my base back bigger and stronger. Ill try to get some pics up some time.

Typical training split-

It always changes, sometimes I dont get any sleep so I wont train, ill take a day of rest whenever I feel.

Day 1 Triceps, Biceps
Day 2 Quads
Day 3 Delts
Day 4 Back, Biceps
Day 5 Chest
Day 6 Rest
Day 7 repeat

And every 6-9 weeks ill take a week off in exchange more muscle hypertrophy. Some weeks I may train 3 or 4...shit maybe even just 2 days...But I never tried this 5-6 day a week split, its really pushing me to my max, I may be overtraining but maybe not! You guys will enjoy my workouts, I guran-damn-tee it.

SpankyC
08-12-10, 12:28 am
Im slowly starting to get my sleep back...it hurts to think about it....

C.Coronato
08-12-10, 10:52 am
Looking good in here man. Are you growing on that diet?

SpankyC
08-12-10, 4:29 pm
Looking good in here man. Are you growing on that diet?

Well to tell you the truth ive been getting "monster" like strength gains ever since I started it a couple months ago, most food ive ever eaten in my life!!! Its all I can do too, money is a big issue, it may not look like alot of food on "paper" but let me tell you I AM STUFFED everyday! But muscle size wise, not really, and its not the nutrition, its my lack of gh / test release, mainly because ive had sleep problems for about 5 months now. And trust me ive tried sleeping aids, eating more food, eating less food, taking breaks from the gym.

Thanks for stopping by!

SpankyC
08-12-10, 5:16 pm
I feel my body needs another day of rest, so today im resting.

SpankyC
08-12-10, 6:33 pm
Anyone know what the best and cheapest BCAA product out there is? I heard nitro is good, what about Uni-Liver that stuff is cheap and comes with alot.

SpankyC
08-12-10, 9:42 pm
Gota clean up my diet! Been eating like a pig for the last 2 weeks, time to get things rollin!

Just ate -

Pepperjack Cheese Burger
1 bowl White rice
1 big bowl butterfinger icecream
3 pieces of cake
1/2 turkey sub

Stuffed.

Nix0r
08-12-10, 9:48 pm
Anyone know what the best and cheapest BCAA product out there is? I heard nitro is good, what about Uni-Liver that stuff is cheap and comes with alot.

I absolutely love Uni-Liver. I've been popping 4-6 with every meal for a while now. A couple other products you might want to look at are SportPharma's Amino Max and BCAA Max. Really good amounts of BCAA/EAA for a damn good price.

SpankyC
08-12-10, 10:15 pm
I absolutely love Uni-Liver. I've been popping 4-6 with every meal for a while now. A couple other products you might want to look at are SportPharma's Amino Max and BCAA Max. Really good amounts of BCAA/EAA for a damn good price.

Ill def look into it! thanks for stopping by!

SpankyC
08-12-10, 11:34 pm
These last 2 rest days are def paying off, ready to hit the gym tommrrow!

SpankyC
08-13-10, 7:13 pm
Trained today but had to motivation, gonna take the weekend off, then get back to doin work on monday when my new pre worout drink arrives (hyped for that!). So just gonna pig out and clean shit up starting monday.

Anyways today wasnt my typical workout

Barbell Rows 5x8-10
Wide Grip Chins 1 x fail (strict)
Barbell Curls 3x8-10
Ab machine 3x10-30

So right now gonna live like a American and get back to my "freak" ways on monday.

SpankyC
08-13-10, 7:28 pm
Prolly gonna do a split like this

day 1 chest, back. hams
day 2 delts, triceps, biceps
day 3 quads, hams (yes hams again!)
day 4 rest
day 5 repeat

SpankyC
08-13-10, 9:12 pm
Just took in over 100g protein and 150g carbs all from food....WOW!

SpankyC
08-14-10, 12:23 am
Sleep has been coming back the last few days!

SpankyC
08-14-10, 4:36 pm
Did not get any sleep last night....

SpankyC
08-14-10, 7:41 pm
Monday cant come any sooner....

B. Rowe
08-14-10, 9:28 pm
Try tossing in another meal or so if you are trying to gain, your meals are set up pretty decent but need to get that 6th and 7th in if possible, hell if your only sleepin 3-5 a night i know you got the time lol.

SpankyC
08-14-10, 11:29 pm
Try tossing in another meal or so if you are trying to gain, your meals are set up pretty decent but need to get that 6th and 7th in if possible, hell if your only sleepin 3-5 a night i know you got the time lol.

thats true, lol, if i were making money i would def add in more quality foods, but right now waitin for a job, parents are bringing in barely any money, so 250-300g protein, 300-500g carbs, moderate to high fat depending on carb cycle days, is all i can do, and ive been resting these couple days and it looks like im gaining hypertrophy again, or maybe my ass is just getting fatter lol! once i get my new cell phone or find a better camera ill post some pics

B. Rowe
08-14-10, 11:56 pm
thats true, lol, if i were making money i would def add in more quality foods, but right now waitin for a job, parents are bringing in barely any money, so 250-300g protein, 300-500g carbs, moderate to high fat depending on carb cycle days, is all i can do, and ive been resting these couple days and it looks like im gaining hypertrophy again, or maybe my ass is just getting fatter lol! once i get my new cell phone or find a better camera ill post some pics

I feel ya bro, not a cheap sport food wise. There are some out there that get it done on a very tight budget. Personally my bill has been through the roof but im in the process of taking the steps to change that.

SpankyC
08-15-10, 12:45 am
I feel ya bro, not a cheap sport food wise. There are some out there that get it done on a very tight budget. Personally my bill has been through the roof but im in the process of taking the steps to change that.

Yeah I was about to get a job too at my local gym, I got a application and turned it in 3 months ago, through the whole 3 months I was very polite and mature to everyone who worked at the gym, i even talked to the manager to make sure everything was cool, but instead i got screwed and she picked 2 ppl who dont even workout or go to my gym, and are about the same age than me, can you talk about stress? lol! Its cool though thats life.

Was really planning to go to college, buying more qaulity bb food, supplements, but it looks like I gota think of a plan B. I always have my head up high.

SpankyC
08-15-10, 3:00 pm
Wow got 6-8 hours of quality sleep last night, all I did was stay up and played electronics and my ass got drowsy! Tried that before it never worked that well...

suicidegripme
08-15-10, 3:59 pm
On this log. Better see some good stuff in here.

SpankyC
08-15-10, 4:18 pm
On this log. Better see some good stuff in here.

Ohh trust me, blood and guts is now in session!

B. Rowe
08-15-10, 4:24 pm
Try not to get your head down man. Education is the best option, even if it means giving up the gym and all the other shit. Even if you have to take classes at a cc its well worth the investment bro. As far as the job market, its tough out there. I am in search of a new job myself. Looking into personal training or strength and conditioning but i dont have my certs yet. Currently i am bartending but dont like the job or the hours anymore, even with my degrees there isnt much in the medical feild without a professional degree/certification or working in a lab which isnt my style.

SpankyC
08-15-10, 4:40 pm
Try not to get your head down man. Education is the best option, even if it means giving up the gym and all the other shit. Even if you have to take classes at a cc its well worth the investment bro. As far as the job market, its tough out there. I am in search of a new job myself. Looking into personal training or strength and conditioning but i dont have my certs yet. Currently i am bartending but dont like the job or the hours anymore, even with my degrees there isnt much in the medical feild without a professional degree/certification or working in a lab which isnt my style.

Yep you said it bro, im sure things will turn around hopefully...

SpankyC
08-15-10, 7:29 pm
abouts to eat massive amounts of fast food!

prowrestler
08-15-10, 7:34 pm
im in

SpankyC
08-16-10, 1:29 am
im in

thanks man that means alot!

SpankyC
08-16-10, 7:45 pm
Trained too long but oh well, had a solid HEAVY back workout after a 2 week hiatus off the heavy shit.

Narrow Pulldowns 3x8-12 (stack on last set and fucking broke the pulldown machine wow)

Barbell Rows 4x10-15 (last set 275x15)

Weighted Wide Grip Chins superset Behind Neck Pulldowns 2x5-10 (strict)

T-Bar Rows 2x10-12 quad drop set below
1st set 3 reps HEAVY
2nd set 4 reps
3rd set 4 reps
4th set 5 reps (smoked...)

Weighted Narrow Grip Pulldowns 2x6-10

Rack Deadlifts 4x5-10

Ez-bar Upright Row superset Behind Back BB Shrugs 3x10-20

Barbell Shrugs 3x8-12 (last set a double drop set)



Biceps --

Barbell Curls 3x10-12 (last set a drop set)
Preacher Ez-bar Curl 2x10-20 (last set a drop set)
Barbell Reverse Curl 2x10-15

15 min Cardio

Wow....on my heaviest set of t-bar's felt it so much in my lower back i knew i shouldnt of went that heavy after now going hard for 2 weeks, im so lucky i didnt get injured, well lesson learned.

Chest, Triceps, Abs tomrrow

Gonna eat up for the rest of the day.

Gonna be even more of a killer workout tomrrow folks, get ready.

Oh and I only got 2 hours of sleep last night, insomnia sucks.

SpankyC
08-16-10, 8:31 pm
my whole body is just taxed right now! and my ups product didnt come through! they fucked up the address! now i gota go pick it up tommrrow! wow

prowrestler
08-16-10, 8:52 pm
damn thats alotta work there ^

prowrestler
08-16-10, 8:52 pm
thanks man that means alot!

well im fuckin sexy...so yaaa

SpankyC
08-16-10, 8:54 pm
damn thats alotta work there ^

yeah buddy!

Brick By Brick
08-17-10, 12:15 am
Lookin good Spanky. I'll be checking up on you.

SpankyC
08-17-10, 2:35 pm
Lookin good Spanky. I'll be checking up on you.

thanks man

SpankyC
08-17-10, 2:36 pm
Got some good quality sleep last night, i still seem to be waking up 2-3 times a night tho

Mr. Dead
08-17-10, 2:44 pm
What's goin' on, in here...???

SpankyC
08-17-10, 2:59 pm
What's goin' on, in here...???

Whats up man, just tryin to survive! hah

I got a hardcore chest session today, get ready!

SpankyC
08-17-10, 7:06 pm
Trained some chest and triceps today, tried to go heavy but joints were feeling weak, elbows kept making a "crackling" noise, so I lowered the weight drastically and focus on form, big ego shocker but I think its better for the long run. And damn! Its fucking hard getting a pump without a preworkout arginine drink! lol!


Chest-

Barbell Bench Press 3x8-10 (last set a double drop set, below)
1st set of dub drop set- 12 reps,
2n- 10 reps
3rd- 8? I cant remember

Incline Barbell Press 3x8-10 (last set a double drop, below)
1st- 15 reps
2nd- 4
3rd- 3 .....burned

Incline Dumbbell Flys 3x8-12 superset

Dumbbell Pullovers 3x8-10

Decline Barbell Press 2x10 superset

Cable Crossovers 2xfail


----My control on my pressing movements were un-real, I was able to stretch and contract my pecs on every rep, ill def continue to do this, when I first started just jacking up weight was enough for me to see muscle growth, but at my stage I guess its all about form and actually making the weight "heavy"---


Triceps

Rope Pushdowns 3x20
Ez-bar Skullcrusher 3x15 (elbows are fucked up!)
Dips 2xfail

Ab work

Gonna eat it up for the rest of the day.

SpankyC
08-17-10, 8:06 pm
Typcially this is how my training will look like

Back-
Narrow Chins
T-bar Rows
Underhand Barbell Rows
Wide Grip Chins superset Behind Neck Pulldowns
Deadlifts (rack or conventional)
Barbell Shrugs (different variations)

Biceps-
Barbell Curl
Preacher Curl

Chest-
Barbell or Dumbbell Bench Press
Incline Barbell or Dumbbell Bench Press
Dumbbell Flys (flat or incline) superset Dumbbell Pullovers
Weighted Dips or Decline Press
Pec Deck or Cable X-Overs (1-2 sets just for additional blood)

Triceps-
Rope Pushdowns
Dips
Skullcrushers

Quads-
Squats or Front Squats
Leg Press or Hack Squats
Dumbbell Lunges
Leg Extensions superset Hacksquats

Hams-
Stiff Deadlifts (our gym has no hamstring curl machines)

Calves-
Calf Press

Shoulders-
Barbell Press
Upright Rows superset Dumbbell Rear Laterals
Dumbbell Side Laterals
Hammer reverse Shoulder Press
Barbell Shrugs superset Narrow Upright Row

Triceps, Biceps (again)
Rope Pushdowns
Dips

Barbell Curl
Preacher Curl

Ill change things up whenever I feel, typically I take wednesdays and the weekends off, but that can change at any time too. Due to joints being weak and messed with, on my compound movements ill go lighter now but ill focus on the contraction, stretch, negative (CNS), I know this has be alot better for my body.

SpankyC
08-18-10, 1:56 am
Rest day tomrrow

C.Coronato
08-18-10, 11:32 am
Looking good man. Enjoy your rest.

SpankyC
08-18-10, 5:05 pm
Looking good man. Enjoy your rest.

thanks

SpankyC
08-18-10, 5:07 pm
I just looked at all the effects of gh defiency...and I have almost every single one of them....shit...no wonder why I cant sleep, have weak bones, trouble putting on muscle size, only thing Im not getting is bald! Hmm, im really going to have to step up my diet and training now, getting gh from a doc is something I cant even afford at this time.

SpankyC
08-19-10, 5:21 pm
New Preworkout drink is f'in awesome, best on the market and ive tried em all!


Quads-
Leg Extensions 6x5-8 (each set up in weight without any rest) (so overall it was 40 reps)

Barbell Squats 5x5 then 1x10 (heaviest set to complete muscular failure) (deep)

Leg Press 3x8-10 (last set to complete muscular failure, full range of motion, +3 partials)


Calves-
Hack Squat Calf Press 3x8 then 1x20 (heavy) drop to 1x20 (last 2 complete failure!)


Shoulders-

Barbell Press 5x8-12
Dumbbell Side Laterals 3x10-12 (wiped out....)
Dumbbell Rear Laterals 2x8-10
Hammer Strength Reverse Press 3x8-12 (burned....)

Done!

What a workout!

Focused on the negative and my range of motion, really paying off! Gota stay injury free this time around!

Change my split again,

day 1 chest,back,hams
day 2 triceps, biceps
day 3 quads, delts, calves
day 4 complete rest
day 5 repeat

Tippin the scale at a lean 200 pounds!!! (with food)

SpankyC
08-19-10, 7:17 pm
Adding in healthy fats to each one of my meals now.

SpankyC
08-19-10, 11:09 pm
Rest tomrrow

Nix0r
08-19-10, 11:12 pm
Quads and shoulders in the same workout. That's gotta shock the system up a bit. Enjoy the rest!

SpankyC
08-19-10, 11:20 pm
Quads and shoulders in the same workout. That's gotta shock the system up a bit. Enjoy the rest!

yeah man, I was winded after my last set of squats, huffing and puffing even from doing calves! intensity at its finest right here!

SpankyC
08-20-10, 10:49 pm
Rest today, every leg day i seem to only get like 2 hours of sleep...hmm maybe overworking things? idk

B. Rowe
08-20-10, 11:26 pm
Adding in healthy fats to each one of my meals now.

nothing gets me more excited then 1 tbs npb and some sugar free jelly ... only thing that keeps me on track

SpankyC
08-20-10, 11:32 pm
nothing gets me more excited then 1 tbs npb and some sugar free jelly ... only thing that keeps me on track

yeah man peanut butter is the way to go!

SpankyC
08-20-10, 11:35 pm
Ever since I started training ive been doing 3-4 warm up sets then 1 set to all out failure, as you know this is HIT. Im going to start doing 3-4 working sets for each exercise now, gota shock things up to see some growth! Been getting stronger but that size is slowly coming!

SpankyC
08-21-10, 1:36 am
Nobody?

SpankyC
08-21-10, 1:53 am
this training plan looks effective and hardcore! this website is awesome


http://animalpak.com/html/article_details.cfm?id=491

SpankyC
08-21-10, 2:33 pm
Gonna go do some heavy training-----------

Nix0r
08-21-10, 3:45 pm
Do it!

SpankyC
08-21-10, 6:26 pm
What a session.....sweated my ass off....every exercise to chest,back,hams,abs were all either supersetted, tr-set, or giant setted...so I was runnin around the gym all workout long. No rest for me baby, constant tension on that muscle!

Chest-
Flat Dumbbell Press 3x8-15
Incline Hammer Strength Press 3x8-12 + drop set
Weighted Dips 5x8-15 + partials
Dumbbell Pullovers 2x10-12
Hammer Strength Bench Press 1x5+5+5+5+2 heavy negatives (all in 1 set)

Back-
Narrow Chins superset
T-bar Rows 7x8-10
Deadlifts 3x5-10
UnderHand Cable Row 2x10-15
Behind Back Shrugs 5x10-20

Hams-
Stiff Deadlifts 1x10, 1x20 (anniliation!)

Abs-
Ab circuit

Cardio 10+ mins

Done!

SpankyC
08-21-10, 6:35 pm
Gun show tomorrow....

SpankyC
08-21-10, 10:07 pm
Chest and Back feel full right now for some reason? This never happens to me after a workout espeically on the same day....maybe growth? Back to the kitchen!

TheAnima!Packist
08-21-10, 11:34 pm
Chest and Back feel full right now for some reason? This never happens to me after a workout espeically on the same day....maybe growth? Back to the kitchen!

Its a saying that Ahhnold put in that is a part of my daily prayer,

The best part of going to the gym is da pump.

Getting that full feeling after a workout is good shit, means your tore up the muscle good, so prepare for a good gain coming up.

Late, Pack

SpankyC
08-22-10, 12:01 am
Its a saying that Ahhnold put in that is a part of my daily prayer,

The best part of going to the gym is da pump.

Getting that full feeling after a workout is good shit, means your tore up the muscle good, so prepare for a good gain coming up.

Late, Pack

Hell Yeah!! I cannot wait for tomorrows workout! Thanks for stoppin by man! Check out my gun show tomorrow too!

SpankyC
08-22-10, 4:48 pm
wow everytime i train my body never wants to fall asleep!

strivin for more
08-22-10, 4:52 pm
hey man. im subbed here too. good luck!

SpankyC
08-22-10, 5:04 pm
hey man. im subbed here too. good luck!

thanks!

TheAnima!Packist
08-22-10, 5:23 pm
so how was the gun show???

Late, Pack

SpankyC
08-22-10, 7:35 pm
so how was the gun show???

Late, Pack

ahh Man it got cancelled due to personal reasons, dont worry training FOR SURE tomorrow, im just hoping i can fall asleep, i think one of my reasons of not falling and staying asleep is because my sex drive is through the roof right now...like all of a sudden...so all i think about is dirty good stuff haha! before going to bed ill try to think about food or something to bore my brain out!

thanks for stoppin by

SpankyC
08-23-10, 2:10 am
Diet

Bascially im carb cycling on the days I feel im holding too much water in my gut, lol.

TheAnima!Packist
08-23-10, 9:41 am
have you tried reading something while in bed that always works for me if I am not falling asleep

SpankyC
08-23-10, 3:07 pm
have you tried reading something while in bed that always works for me if I am not falling asleep

not yet, ill try it tho, but i did get sleep last night! time to train!

SpankyC
08-23-10, 6:20 pm
Everything was supersetted, man a while back whenever my arms use to get pumped they use to look all striated now its like I lost all my space and my arm is fillen up with mass, the pump was very hard!!! High Volume today, still seeing what works and what doesnt! Mixed it up with mass and shaping movements in the same workout. Not much elbow pain today hell yeah! Each set was about 20 sec rest between sets)


Triceps-
Straight Bar Pushdowns 3x10-15
Dumbbell Overhead Extensions (heavy) 3x10-15 superset Bench Dips
Rope Pushdowns 3x10-15
Ez-bar Skullcrushers (heavy) 3x8-12 superset close grip presses
Weighted Dips (heavy)(2 plates) 3x12-15
One Arm Db Extensions 1x double drop set 8 reps each set (for the stretch)
Close Grip Bench Press 3x8-10

Biceps-
Barbell Curls 3x10-15
One Arm DB Curls 3x8-12
Preacher Machine Curls 3x8-10
Dumbbell Hammer Curls 3x8-15
Underhand Chins 3x8-12 (killer!!!!!)

Ab work

Wow prolly too much volume? I dont even know what im doing half of the time in the gym I just love training insane!!! No overtraining here fellas only undereating and lack of sleep can stop me.

SpankyC
08-23-10, 6:38 pm
Most likely quads, delts tomorrow!

SpankyC
08-23-10, 7:09 pm
back to the kitchen!

Mr. Dead
08-23-10, 7:21 pm
Nice session!!! I bet the pump was insane!!!

SpankyC
08-23-10, 9:52 pm
Nice session!!! I bet the pump was insane!!!

yeah the pump was ok but it wasn at its best, prolly due to too much volume idk


but thanks for stopping by nobody ever stops by my journey!!!! lol ive stopped by alot of ppls already too but its all good

SpankyC
08-23-10, 10:16 pm
really temped for some squatting!!

SpankyC
08-23-10, 11:21 pm
Getting in alot more protein today than usual!

SpankyC
08-24-10, 2:01 am
night!!

Brick By Brick
08-24-10, 11:22 am
That's a good day's work right there, Spanky. Love the enthusiam, keep it up, son!

SpankyC
08-24-10, 12:33 pm
Wow another night with no sleep.....it always seems to be the days when I lift....this is gettin old.....6 months....no sleep....wow

B. Rowe
08-24-10, 1:12 pm
Wow another night with no sleep.....it always seems to be the days when I lift....this is gettin old.....6 months....no sleep....wow

You training late at night? You could be getting your heart rate up to high by either the training or any pre-workout supplementation. Try some melatonin before bed helps out alot.

SpankyC
08-24-10, 3:20 pm
You training late at night? You could be getting your heart rate up to high by either the training or any pre-workout supplementation. Try some melatonin before bed helps out alot.

lol no I train early in the morning.....and ive tried melatonin countless times countless dosages from low to mid to high does absolutely nothing for me! I think god doesnt want me bodybuilding.

SpankyC
08-24-10, 3:57 pm
Going back to a 3 day split most likely....gonna start drinking like 3 glasses of WARM MILK before bed now....im fucking desperate now...

SpankyC
08-24-10, 7:36 pm
fml

B. Rowe
08-24-10, 11:01 pm
fml

sudafed?

Legacy
08-25-10, 12:43 am
Whats the deal with your sleep bro? Are you having trouble falling asleep, staying asleep, or a combo of both? Have you ever thought its your bed, ill tell ya ever since I switched out my bed and got a tempuerpedic pillow I've slept really great. Also, try some type of calming noise at night. I use to listen to a guy named Andrew Zimmerman which was basically like a hypnotherapist to sooth you and that made me relax and pass out. Also listening to some type of nature sound machine helped me a lot too.

Firedrake
08-25-10, 1:20 am
I'd love to know what the rest of your diet looks like, and your supps and any other meds you're taking. I've had some weird interactions before, that have kept me up.

SpankyC
08-25-10, 2:28 am
Whats the deal with your sleep bro? Are you having trouble falling asleep, staying asleep, or a combo of both? Have you ever thought its your bed, ill tell ya ever since I switched out my bed and got a tempuerpedic pillow I've slept really great. Also, try some type of calming noise at night. I use to listen to a guy named Andrew Zimmerman which was basically like a hypnotherapist to sooth you and that made me relax and pass out. Also listening to some type of nature sound machine helped me a lot too.

A combo of both, tried everything too, it prolly could be my bed, wish we had the money so we can get a new one! thanks for stoppin by!

SpankyC
08-25-10, 2:36 am
I'd love to know what the rest of your diet looks like, and your supps and any other meds you're taking. I've had some weird interactions before, that have kept me up.

alright bro thanks for helpin, but remember ive tried almost every method, and supps, ive tooken out the stimulants for awhile and it kinda made things worser lol

diet- just started carb cycling due to my fat ass getting bloated everyday

meal 1
3 whole eggs
1 cup cottage cheese
1 bowl oats
1 tbsp pb
1 fruit

meal 2 typically post workout meal
protein shake
100g fast and slow carbs
1 tbsp pb

meal 3
fish
1 cup cottage cheese
2 tbsp pb
1 bowl oats

meal 4
red meat
other protein source (eggs,chicken,fish, varries)
veggies
1 bowl oats

meal 5
red meat
1 cup cottage cheese
1 bowl of oats (on carb up days)
1 tbsp pb

Supps-

just recently got a new multivitamin with no added iron

and as stated above when i took out the stimulants it made no difference, i thought too my adrenal glands were irritated but i guess now, i put em back in and i actually started sleeping a couple hours verses none

my pre workout is hemo rage ultra concentrated by nutrex

ive tried melatonin and zma before bed, havent really done a dam thing for me, but im gonna start trying those again

SpankyC
08-25-10, 2:37 am
Daily macros-
protein 300g a day
carbs around 400-500 on carb up days and around 100-150 on low carb days
fats havent counted

SpankyC
08-25-10, 4:00 pm
For any one that needs help feel free to read this (I didnt make this)

For training and the natural guy, I recommened no more than 4 days per week, at the most. 5 days MAY be acceptable if the BB'r wants to break his bodyparts up into single sessions each. But...if 5 days of training are done...then each workout should be no longer than 45 minutes each...give or take a few minutes. Otherwise, you will over train your nervous system and whole body recovery will suffer.



In addition, even the basic 3 day routine is very effective for the natural guy and I almost ALWAYS put a natty who needs overall mass on such a routine, especially those who are relatively new at this. Still, I have put many long time trainers on that routine because they had always overtrained and didn't know it.



The basic 3 day routine relies on ONLY the best raw mass-builders and allows the body to use every ounce of it's muscle growing potential on getting results from these most effective mass-builders. I have NEVER seen a guy I have put on it not make progress in size and strength. The sets are low/moderate and the reps are low/moderate. Rest between sets is longer than usual. It is centered around training each bodypart once per week with these exercises.



1.) Bench barbell presses.

2.) Incline barbell presses.

3.) Deadlifts.

4.) Barbell and T-bar rows.

5.) Chins...both wide and narrow.

6.) Full squats.

7.) Leg presses.

8.) Stiff leg deads.

9.) Lying leg curls.

10.) Barbell curls.

11.) Hammer curls.

12.) Close grip bench.

13.) Dips.

14.) Barbell overhead presses.

15.) Side and rear dumbell laterals.

16.) Straight-leg calf raises.

17.) Bent-leg calf raises.



I focus the entire routine around progressive resistance and attempt to get the BB' as strong as possible in the 6-10 rep range forper body and the 8-12 rep range lower body. Form is kept perfect throughout...no swinging, bouncing, etc....just pure muscle power. Every set gets anywhere between 3-5 minute rest periods....with exercises like squats and deads getting 5 and other exercies getting 3. Every set, aside from warm-ups, are at full intensity to failure. Sets for each exercise are at 3-4.



The natural guy CANNOT recover as well as the AAS user, so training frequecny NEEDS to be controlled. You can train as hard as you want and should train hard, but how often you train and total sets must be monitored and controlled.



Once the nervous system takes a beating and is overtrained (many don't realize they are already in an overtrained state), it can take months in some cases to fully recover. At best, it will take weeks before gains can get back on track. Of course, muscular overtraining occurs regulary in the natty, as well.



The natty guy has to pay attention to all aspects of diet, sleep/rest and training. He MUST eat solidly. He MUST train hard regulary. He MUST not overtrain. When an individual is on steroids, if he messes one of those things up...or even all of them, it is still possible to grow and in some cases, grow well (although eating right certainly increases an AAS users gains immensly), BUT....in the natural guy...fucking up any one of those areas can completely stop his gains.



Always eat slightly over maintenance when natural bulking. Whenever you add 5 lb's of muscular bodyweight...increase your calories further. Do this every time, but adjust for your metabolism accordingly.



Take these principles to heart and you will grow to your full natural potential.

SpankyC
08-25-10, 6:37 pm
Had a base heavy workout today, placed pr's, intensity off the chain

Quads-

warm up with extensions

squats 4x5-8 2x5 (failure)
leg press 2x8-10 1x8+partials (failure)
front squats 4x5-8 (failure, constant tension on the quads)

Calves-

Calf Presses 3x8-20

Done.

40 min workout

Perfect

Legacy
08-25-10, 6:44 pm
Had a base heavy workout today, placed pr's, intensity off the chain

Quads-

warm up with extensions

squats 4x5-8 2x5 (failure)
leg press 2x8-10 1x8+partials (failure)
front squats 4x5-8 (failure, constant tension on the quads)

Calves-

Calf Presses 3x8-20

Done.

40 min workout

Perfect

Simple and basic, nice bro

SpankyC
08-25-10, 7:46 pm
Simple and basic, nice bro

thanks man, also got 9 hours of sleep last night, 3 warm glasses of milk, 1 hour later, 9mg's melatonin, 30 min later 2 zma pills...out!

SpankyC
08-25-10, 10:27 pm
Man eating chicken breast with no seasoning or sauce is a tough task to do!

Legacy
08-25-10, 10:44 pm
thanks man, also got 9 hours of sleep last night, 3 warm glasses of milk, 1 hour later, 9mg's melatonin, 30 min later 2 zma pills...out!

Good to see your getting some sleep now.

B. Rowe
08-25-10, 10:56 pm
Man eating chicken breast with no seasoning or sauce is a tough task to do!

Why you going no seasoning? Trying to cut sugars or sodium?

SpankyC
08-25-10, 11:47 pm
Good to see your getting some sleep now.

thanks man


Why you going no seasoning? Trying to cut sugars or sodium?

sorta, we dont have any tasty seasonings or sauces lol

SpankyC
08-26-10, 12:51 pm
Wow did the same thing the night before that put me to sleep....well last night it failed...tossed and turned for 8 hours straight!!!! Its like every other night my body gets that drousyness feeling....

TheAnima!Packist
08-26-10, 2:46 pm
You know spanky just say fuck it and down a valium before bed, that will put you out, haha, jk. Anyway, try Animal PM if that doesn't work shit....um punch yourself??

Late, Pack

Legacy
08-26-10, 2:47 pm
Go see a doctor bro. If this has been going on for months and you've tried everything go see a doctor that specializes in sleep. I guarantee he will give you a good reason as to whats going on and figure a solution to it.

SpankyC
08-26-10, 3:08 pm
Go see a doctor bro. If this has been going on for months and you've tried everything go see a doctor that specializes in sleep. I guarantee he will give you a good reason as to whats going on and figure a solution to it.

he did, he told me methods like keeping the room quiet and dark, and drinking warm milk, melatonin and shit like that.....fail lol, i think its prolly stress....my life is a complete wreck right now

SpankyC
08-26-10, 3:08 pm
You know spanky just say fuck it and down a valium before bed, that will put you out, haha, jk. Anyway, try Animal PM if that doesn't work shit....um punch yourself??

Late, Pack

na zma doesnt really do much for me

SpankyC
08-26-10, 6:23 pm
dyingggg

SpankyC
08-26-10, 9:00 pm
Alright! Im not ready to give up just yet....If I dont feel sleepy or cant get any sleep im going to commit myself to get my ass outa bed and eat....i may be eating 10 meals a day without no sleep but fuck it, if its what i gota do its what i gota do.

suicidegripme
08-26-10, 9:01 pm
Bro sounds like you need to hit an asian massage parlor, straighten your mind/body up real quick. Dont be afraid to kick in the extra 30 bucks, itll do you some good.

SpankyC
08-26-10, 9:47 pm
Bro sounds like you need to hit an asian massage parlor, straighten your mind/body up real quick. Dont be afraid to kick in the extra 30 bucks, itll do you some good.

true!

Legacy
08-26-10, 11:36 pm
Maybe your body just doesn't need it bro. I have trained with guys that only got 4-5 hours of sleep per night just because their body couldn't sleep more. They went with it and still grew they just didn't sleep a lot. Some people are like that. But if your feeling sluggish and not yourself then obviously your body needs sleep. These guys bodies just didn't need the sleep, they'd wake up and keep trucking. Everyone is different bro. I still think you should go see another doctor though.

SpankyC
08-27-10, 1:17 am
Maybe your body just doesn't need it bro. I have trained with guys that only got 4-5 hours of sleep per night just because their body couldn't sleep more. They went with it and still grew they just didn't sleep a lot. Some people are like that. But if your feeling sluggish and not yourself then obviously your body needs sleep. These guys bodies just didn't need the sleep, they'd wake up and keep trucking. Everyone is different bro. I still think you should go see another doctor though.

hmmm maybe, I may have to stick with a mindset like that, I mean even I didnt get any sleep last night, up to right now (9:08 pm) I still feel energenic and great, tho a big stressed due to other shit.

SpankyC
08-27-10, 1:26 am
I mean lately for the last month or two ive been getting as strong as an ox week in week out....never happen to me before...this fast atleast...

Legacy
08-27-10, 1:30 am
Might just be that then bro. Your body just doesn't need it. Try not to over think it, if your tired then sleep, if not then fill your time with something.

SpankyC
08-27-10, 1:32 am
Might just be that then bro. Your body just doesn't need it. Try not to over think it, if your tired then sleep, if not then fill your time with something.

Ill def do that, thanks for stoppin by bro.

TheAnima!Packist
08-27-10, 9:17 am
jah totally agree with Leg there, if your body doesn't need it then so be it, keep it up Spanky and don't quit.

Late, Pack

SpankyC
08-27-10, 3:54 pm
Every other night my body falls asleep wow lol...last night got 8-10 hours..lol

Legacy
08-27-10, 4:22 pm
Every other night my body falls asleep wow lol...last night got 8-10 hours..lol

Maybe you have a gift lol. The less time you sleep the more time to eat, then your body just does its recharge every other night.

SpankyC
08-27-10, 7:00 pm
Trained chest today, right shoulder was bugging me a little, lighten up the weight drastically and focused on the negative and contraction while still keeping constant tension on the muscle, just took in my post workout food and a tidal wave flowed right to my muscles and am sitting here super pumped! Also did triceps and biceps! Been doing heavy skullcrushers again! God is giving a gift lol! Had to ditch them out for a while now im just doing deep tissue massage on my elbow joints, knees and its really helping...

Chest-

Incline Barbell Press 3x6-10
Flat Barbell Press 3x6-10
Dumbbell Bench Press 3x8-12
Weighted Dips 3x6-10 + drop set of bw (fukn broke weight belt from all the weight hangin)

Triceps-
Weighted Tricep Dips 3x6-10 +drop set of bw
Ez-bar Skullcrushers 4x8-10
Straight Bar Pushdowns 4x6-10

Biceps-
Barbell Curl 3x6-8
One Arm Db Preacher Curl 2x8-10
Barbell Cleans 3x6-10 (for forearms)

Out!

TheAnima!Packist
08-27-10, 8:00 pm
dude sweet volume, now thats how you do it.

Late, Pack

SpankyC
08-27-10, 9:12 pm
dude sweet volume, now thats how you do it.

Late, Pack

thanks bro, gota grow some how!

SpankyC
08-27-10, 10:32 pm
Loving these carb up days! Must watch myself though.

B. Rowe
08-27-10, 11:40 pm
Trained chest today, right shoulder was bugging me a little, lighten up the weight drastically and focused on the negative and contraction while still keeping constant tension on the muscle, just took in my post workout food and a tidal wave flowed right to my muscles and am sitting here super pumped! Also did triceps and biceps! Been doing heavy skullcrushers again! God is giving a gift lol! Had to ditch them out for a while now im just doing deep tissue massage on my elbow joints, knees and its really helping...

Chest-

Incline Barbell Press 3x6-10
Flat Barbell Press 3x6-10
Dumbbell Bench Press 3x8-12
Weighted Dips 3x6-10 + drop set of bw (fukn broke weight belt from all the weight hangin)

Triceps-
Weighted Tricep Dips 3x6-10 +drop set of bw
Ez-bar Skullcrushers 4x8-10
Straight Bar Pushdowns 4x6-10

Biceps-
Barbell Curl 3x6-8
One Arm Db Preacher Curl 2x8-10
Barbell Cleans 3x6-10 (for forearms)

Out!

Nice work, i love doing weighted dips then repping out body weight. Havent hit that up in awhile. As far as sleep man, hopefully things work out. As stated by leg you may not need to sleep all that much but its far and few in between that need that. When i was precontest i went 3-4 weeks not sleeping well at all and i was able to function but i could tell it was taking its toll on me. Just keep an eye on your mental function as well, your focus will go before your body will.

SpankyC
08-28-10, 1:35 am
Nice work, i love doing weighted dips then repping out body weight. Havent hit that up in awhile. As far as sleep man, hopefully things work out. As stated by leg you may not need to sleep all that much but its far and few in between that need that. When i was precontest i went 3-4 weeks not sleeping well at all and i was able to function but i could tell it was taking its toll on me. Just keep an eye on your mental function as well, your focus will go before your body will.

Thanks brotha ill def keep that in mind!

SpankyC
08-28-10, 4:14 pm
man elbow is in pain right now from those skullcrushers yesterday..

suicidegripme
08-28-10, 6:57 pm
man elbow is in pain right now from those skullcrushers yesterday..

Try doing them with DB's, less agrivation for me atleast. Sometimes I do these on the floor and superset them with presses, great finisher for tris.

SpankyC
08-28-10, 7:13 pm
Try doing them with DB's, less agrivation for me atleast. Sometimes I do these on the floor and superset them with presses, great finisher for tris.

any type of extension movement really aggravates my tri's lol, thanks for stoppin by bro!

Legacy
08-28-10, 10:49 pm
any type of extension movement really aggravates my tri's lol, thanks for stoppin by bro!

I do skullcrushers on an incline bench, takes out all the torque. Sucks they hurt on all tricep extensions, kinda the only thing you can do for tris lol

SpankyC
08-28-10, 11:17 pm
I do skullcrushers on an incline bench, takes out all the torque. Sucks they hurt on all tricep extensions, kinda the only thing you can do for tris lol

yea tell me about it haha, i think i can do dips and pushdowns tho...

tomorrow i got a hardcore delt, back, hams session comin!

SpankyC
08-28-10, 11:20 pm
just ate a whole bucket of ice cream today.....chocalte chip, cookie dough....

SpankyC
08-29-10, 5:44 pm
Fell asleep around 12 am....woke up a little before 12 pm....lol....well ya i woke up several times during the night..but hey! i got some good quality sleep....

Legacy
08-29-10, 8:15 pm
Fell asleep around 12 am....woke up a little before 12 pm....lol....well ya i woke up several times during the night..but hey! i got some good quality sleep....

Sounds good bro

SpankyC
08-29-10, 9:35 pm
just realised the gym is fucking closed wow.....

SpankyC
08-29-10, 9:37 pm
well it looks like ill be gettin 2 days of rest in a row...wow it feels like a year ago i stepped foot in the gym lol

SpankyC
08-29-10, 9:56 pm
In college now (community), so gonna alter my meal plan again

meal 1
3 whole eggs
1 slice cheese
1 cup cottage cheese
1 bowl oats or (3 bowls on high days)
1 fruit
1 tbsp pb

meal 2
fish or chicken
2 tbsp pb

meal 3 (typically post workout)
30g protein
100g fast and slow carbs

meal 4
red meat
1 bowl oats
1 tbsp pb
veggies

meal 5
red meat
1 tbsp pb
1 bowl oats

meal 6
protein shake
1 cup cottage cheese
2 tbsp pb

meal 7, 8, 9 (if still awake)
protein shake
1 tbsp pb

Training plan as of right now

Day 1 Shoulders, Back

Shoulders-

Seated Press (Volume)
Upright Rows (Volume)
Dumbbell Rear Laterals (HIT)
Dumbbell Side Laterals (FST)

Back-

Narrow Chins (Volume)
Bent Rows (Volume)
Deadlifts (HIT)
Wide Grip Chins (FST)
Barbell Shrugs (FST)

Day 2 rest (Or back if I didnt do it day 1)

Day 3 Quads, Hamstrings, Calves

Quads-

Squats or Front Squats (Volume)
Leg Press or Hack Squats (Volume) (diff foot position)
Hack Squats or Leg Press (FST) (diff foot position)
Leg Extensions (HIT)

Hamstrings-

Stiff Leg Deadlifts (HIT)
Leg Curls (FST)


Day 4 rest

Day 5 Chest, Triceps, Biceps

Incline Bench Press (Volume)
Flat Bench Press (HIT)
Weighted Dips (FST)

Tricep Dips (Volume) - Barbell Curl (Volume)
Straight Bar Pushdowns (Volume) - Preacher Curl (HIT)
Rope Pushdowns or Skulls (FST) - Hammer Curl (Volume)

Day 6 rest

Day 7 Rest

I may do a full day of drop sets and supersets or I may just keep it as above.

ROCKIN-RANDALL
08-29-10, 10:52 pm
Did not get any sleep last night....

First thanks for the post ; I run on very little sleep as well
what time of day do you hit the Gym??
Dose your Gym have a Sauna or Steam room ?
Helps me relax , I work out late and have to hit the sac as soon
as I can... Very early to rise for that JOB.
I also take Animal PM it dose make men very sleepy in about 30min.
Last resort you may need to do a sleep study!!
I've been diagnosed with sleep apnia.. I had a breathing
mask but got sick of wearing it...
I may do a surgery to fix it who knows...
I know everything cost $$$ hope you find a good job.
Hope some of this helps!!!

SpankyC
08-29-10, 10:59 pm
First thanks for the post ; I run on very little sleep as well
what time of day do you hit the Gym??
Dose your Gym have a Sauna or Steam room ?
Helps me relax , I work out late and have to hit the sac as soon
as I can... Very early to rise for that JOB.
I also take Animal PM it dose make men very sleepy in about 30min.
Last resort you may need to do a sleep study!!
I've been diagnosed with sleep apnia.. I had a breathing
mask but got sick of wearing it...
I may do a surgery to fix it who knows...
I know everything cost $$$ hope you find a good job.
Hope some of this helps!!!

thanks for stoppin by bro

typically i train in the afternoon

B. Rowe
08-29-10, 11:08 pm
just ate a whole bucket of ice cream today.....chocalte chip, cookie dough....

damn here i am trying my ass off to fight off the urge to cheat today and i come across this shit....JEALOUS bro

Hope the school year starts off great for ya

ROCKIN-RANDALL
08-29-10, 11:54 pm
[QUOTE=B. Rowe;1003069]damn here i am trying my ass off to fight off the urge to cheat today and i come across this shit....JEALOUS bro

I'm with ya Rowe; and he wonders why he has trouble sleeping!!
Lol who knows maybe that's the answer..

SpankyC
08-30-10, 12:16 am
[QUOTE=B. Rowe;1003069]damn here i am trying my ass off to fight off the urge to cheat today and i come across this shit....JEALOUS bro

I'm with ya Rowe; and he wonders why he has trouble sleeping!!
Lol who knows maybe that's the answer..

ive actually been getting good sleep the last 3 days (knock on wood lol)...pretty because ive been keeping my mind on bodybuilding rather than my other life....

SpankyC
08-30-10, 12:16 am
damn here i am trying my ass off to fight off the urge to cheat today and i come across this shit....JEALOUS bro

Hope the school year starts off great for ya

haha my bad, you in offseason? or you just a clean eater?

TheAnima!Packist
08-30-10, 1:24 am
well it looks like ill be gettin 2 days of rest in a row...wow it feels like a year ago i stepped foot in the gym lol

dude I knowwwww....Im hitting a 5 day recoup and I am already dreaded it. Don't you feel like something is missing when you don't go. Even on a scheduled rest day, I still sayin fuck it and bust something out in the stink.

Late, Pack

SpankyC
08-30-10, 2:32 am
dude I knowwwww....Im hitting a 5 day recoup and I am already dreaded it. Don't you feel like something is missing when you don't go. Even on a scheduled rest day, I still sayin fuck it and bust something out in the stink.

Late, Pack

Yeah man gonna hit it hard tomorrow.

SpankyC
08-30-10, 4:17 pm
Tossed and turned and caught a cold last night.....wow....that aint gonna stop me....

SpankyC
08-30-10, 7:06 pm
Dunno bout me not getting enough sleep but...my workouts get better and better...


Back-

Narrow Underhand Pulldowns 3x6-10 (no straps, warm up)

Bent Rows (underhand) 2x8-10 (failure both sets) (strict)

Weighted Narrow Chins 2x6-10 (failure both) (strict)

Wide Grip Chins Partials 2x8-12 (partials to stretch the lats only)

One Arm Dumbbell Rows 3x6-10 (heavy) (strict) (tired...huffing and puffing already...)

Deadlifts 6x3-5 look below

(energy was wiped...had to dig deep...placed pr's.....every set was maximum effort....kept on going heavier...I kicked my minds ass while my mind kicked mine.....never went that heavy at the END of my workout....feel like I got hit by a bus between each set....)

I feel like just sitting here.....my whole body is in shock right now....never felt this way...

What a session....

SpankyC
08-30-10, 7:08 pm
On a quest to get in around 1000g carbs today....

SpankyC
08-30-10, 8:41 pm
Feelin a little better

SpankyC
08-30-10, 10:07 pm
Ill prolly end up around 600g carbs for today....

smoothballer
08-30-10, 10:47 pm
Some damn nice work being done in here.

Subbed for the ride!

SpankyC
08-30-10, 11:47 pm
Some damn nice work being done in here.

Subbed for the ride!

thanks bro

Legacy
08-30-10, 11:48 pm
Damn bro you wanted 1000 carbs for the day, talk about a carb load lol. Why did you want so many?

SpankyC
08-31-10, 12:45 am
Damn bro you wanted 1000 carbs for the day, talk about a carb load lol. Why did you want so many?

Because of my workout...I felt like I got hit by a bus....I never digged that deep before....rowing and pulling heavy ass weight while tired....it was like running miles with weight on my back....and I wasnt use to going that heavy.....about 6 hours after my workout I felt like passing out...now I got 600 carbs down me I feel a WHOLE lot better finally...took bout 6 hours but im fine now...

thanks for stoppin by

SpankyC
08-31-10, 12:46 am
I got my free sample of Torrent Zero...sadly its only 1 package!!! GRRRR!!!!!

SpankyC
08-31-10, 1:35 am
Once I get a job im planning to stack these outa the Animal Line

Animal Nitro
Torrent
Uni-Liver
Animal Omega
Animal PM

Gota lay down the foundation to build a huge house.

Legacy
08-31-10, 1:37 am
Once I get a job im planning to stack these outa the Animal Line

Animal Nitro
Torrent
Uni-Liver
Animal Omega
Animal PM

Gota lay down the foundation to build a huge house.

Looks good bro. What about tossing in a pre-workout supplement, fill that timing zone up.

SpankyC
08-31-10, 1:41 am
Looks good bro. What about tossing in a pre-workout supplement, fill that timing zone up.

I like either Jacked by usp or Hemo Rage by nutrex, nothing even comes close to those.

Firedrake
08-31-10, 2:42 am
Yeah, I love Jack3d, too -- great stuff.

wedge
08-31-10, 12:52 pm
Dunno bout me not getting enough sleep but...my workouts get better and better...


Back-

Narrow Underhand Pulldowns 3x6-10 (no straps, warm up)

Bent Rows (underhand) 2x8-10 (failure both sets) (strict)

Weighted Narrow Chins 2x6-10 (failure both) (strict)

Wide Grip Chins Partials 2x8-12 (partials to stretch the lats only)

One Arm Dumbbell Rows 3x6-10 (heavy) (strict) (tired...huffing and puffing already...)

Deadlifts 6x3-5 look below

(energy was wiped...had to dig deep...placed pr's.....every set was maximum effort....kept on going heavier...I kicked my minds ass while my mind kicked mine.....never went that heavy at the END of my workout....feel like I got hit by a bus between each set....)

I feel like just sitting here.....my whole body is in shock right now....never felt this way...

What a session....

Finish heavy bro.

SpankyC
08-31-10, 3:14 pm
Finish heavy bro.

Yeah buddy

SpankyC
08-31-10, 3:52 pm
Rest today, Chest, Arms tomorrow

SpankyC
08-31-10, 5:20 pm
Actually gonna hit some chest today!! Rest tomorrow then legs on Thurs, just listning to my body. Got a good supply of nutrition quality from the Torrent Zero I had this morning and my bcaa cocktail ive been sippin on all day.

SpankyC
08-31-10, 7:13 pm
Dunno if im on to something but everytime I dont sleep I seem to place PR's and just have great workouts....wel anyways smashed some chest and arms today. No Drop sets just heavy controlled movements. Man incline has been givin me some problems of join pain in y left shoulder/collar bone...ive been going lighter on that.

Chest-
Barbell Bench Press 4x6-10
Incline Barbell Press 3x8-12
Weighted Dips FST-5x 8-12 rep range

Triceps-
Straight Bar Pushdowns 4x8-10
Dumbbell Kickbacks 3x8-10
Rope Pushdowns 4x8-15
Weighted Dips 2x8-10

Biceps-
Dumbbell Alternating Curl 3x6-8
Preacher Ez-Bar Curl 3x10

Ab work, hanging leg raise, machine crunches

Pretty base workout. Gota groW!

SpankyC
08-31-10, 9:57 pm
Man its very difficult for me to stuff down my food...I really need to buy myself some type of powder.

Legacy
08-31-10, 10:05 pm
Man its very difficult for me to stuff down my food...I really need to buy myself some type of powder.

Try adding a handful of berries to the end of your meal. Spike your levels and makes your feel hungry for your next meal. I've been doing this for a while and every time a meal is coming I get it down quick cause I am so hungry.

SpankyC
08-31-10, 10:14 pm
Try adding a handful of berries to the end of your meal. Spike your levels and makes your feel hungry for your next meal. I've been doing this for a while and every time a meal is coming I get it down quick cause I am so hungry.

hmm ill def look into that

TheAnima!Packist
08-31-10, 10:26 pm
Dunno if im on to something but everytime I dont sleep I seem to place PR's and just have great workouts....wel anyways smashed some chest and arms today. No Drop sets just heavy controlled movements. Man incline has been givin me some problems of join pain in y left shoulder/collar bone...ive been going lighter on that.

Chest-
Barbell Bench Press 4x6-10
Incline Barbell Press 3x8-12
Weighted Dips FST-5x 8-12 rep range

Triceps-
Straight Bar Pushdowns 4x8-10
Dumbbell Kickbacks 3x8-10
Rope Pushdowns 4x8-15
Weighted Dips 2x8-10

Biceps-
Dumbbell Alternating Curl 3x6-8
Preacher Ez-Bar Curl 3x10

Ab work, hanging leg raise, machine crunches

Pretty base workout. Gota groW!

Friggin sweet chain on the triceps duuuayy, I still can't believe you can bust deezz nuts with that much sleep. Rock on brotha!!!!

Late, Pack

SpankyC
08-31-10, 10:37 pm
Friggin sweet chain on the triceps duuuayy, I still can't believe you can bust deezz nuts with that much sleep. Rock on brotha!!!!

Late, Pack

Yeah man I wonder that all day long lol....I dunno maybe im not human?

SpankyC
09-01-10, 12:01 am
Man that torrent watermelon flavor is still in my mouth! lol

SpankyC
09-01-10, 12:10 am
Lately been focusing on mastering my form on my execution, seems to be workin pretty well. And I just noticed my quads grew! Yay me.

Legacy
09-01-10, 12:16 am
Lately been focusing on mastering my form on my execution, seems to be workin pretty well. And I just noticed my quads grew! Yay me.

I've been through that before bro. I always never did leg presses because I couldn't feel them in my quads, so I always relied on squats. But ever since I switched things up I noticed a lot better feel doing it. Form is really key, once you get form, then you add weight, then you can begin to cheat a little bit after a while every now and then.

SpankyC
09-01-10, 12:18 am
I've been through that before bro. I always never did leg presses because I couldn't feel them in my quads, so I always relied on squats. But ever since I switched things up I noticed a lot better feel doing it. Form is really key, once you get form, then you add weight, then you can begin to cheat a little bit after a while every now and then.

Hell yeah, hopefully I can find a good quality camera so I can put up some progress pics, and man my back has never been this sore before! All the squeezing and heavy deadlifting has to pay off!

TheAnima!Packist
09-01-10, 12:46 pm
Dude the deads always payoff, if they don't thats str8 up duck butter.

Late, Pack

SpankyC
09-01-10, 2:56 pm
Got sleep last night!

SpankyC
09-01-10, 5:32 pm
Back is still dying from those deadlifts!!! May have to switch in my squats for front squats tomorrow...lets hope not!

SpankyC
09-01-10, 7:12 pm
Wow I got sleep and im fucking sleepy and tired.....what the

Firedrake
09-01-10, 7:17 pm
That was some good looking work yesterday -- as far as your sleep is concerned, are you on a set schedule, or is your body clock getting messed up by it being random? Also, what are you eating and when? That could have an effect.

strivin for more
09-01-10, 10:47 pm
hey man lookin good... id hate how little sleep you get.

SpankyC
09-02-10, 12:18 am
That was some good looking work yesterday -- as far as your sleep is concerned, are you on a set schedule, or is your body clock getting messed up by it being random? Also, what are you eating and when? That could have an effect.

yea i think its my body clock all messed up but also due to mostly stress, my life is a living nightmare right now id wine, moan, and piss about it but that wont get me anywhere, I got myself into this mess im in the process of getting out of it....day by day....things arnt pretty around here man

thanks for stoppin by really appreiciate it!

SpankyC
09-02-10, 12:19 am
hey man lookin good... id hate how little sleep you get.

yeah man tell me about it haha, its weird though it doesnt seem to disrupt my performance in the gym at all, i just have to make sure my nutrition is on point

SpankyC
09-02-10, 3:09 am
Just prayin....

SpankyC
09-02-10, 3:32 pm
Quads, Hams today!

Legacy
09-02-10, 3:49 pm
kill em

B. Rowe
09-02-10, 3:56 pm
Quads, Hams today!

bout to hit the same myself... glad to see ur gaining bro

SpankyC
09-02-10, 6:24 pm
Got back from quad and hams, man it was weird everyone was training legs today?!!? Thats a first.....Well anyways pr on my squats, a weight i typically get from 8 I got it for 15 deep reps today!!? And each rep was at its hardest...I was screaming by the 3rd rep...yeah imagine doing 15 like that....not pretty....and this was after doing heavy hack squats with great mind muscle connection. Back was still f'ed up from the super heavy deads...though i still managed to bust em on those squats....coudlnt do any stiff deads...ill leave that on my back days, isolating hams on quad days i feel works for me.

Quads-

Hack Squats 5x8-12
Squats 4x5-15 (last set 15 reps was deep, to failure, each rep was blood n guts screamin)
Leg Extensions 3x10-12

Hams-
Seated Leg Curl 2x10 + drop set to failure, controlled

Hip machine 1x10

Done.

SpankyC
09-02-10, 6:26 pm
Gota eat it up!

SpankyC
09-02-10, 6:28 pm
Gonna hit up some Cannon Ball Delts tomorrow.....love it when im motivated to train...I lost everything in my life...im at the bottom, all I can do is to try to stay positive and work my way back to stardom.

SpankyC
09-02-10, 8:41 pm
Belly is pregnant right now lol, fkn carbs

SpankyC
09-02-10, 11:34 pm
Not cramping up as much as I use to....

mcbeast
09-02-10, 11:37 pm
Belly is pregnant right now lol, fkn carbs

You & Me both.
Chinese-Chicken Teriyaki w/ double meat. Tons of white rice.
10 Mins later- Mango smoothie with 2scoops pro
45 mins later dq medium brownie batter blizzard

HA! subbed for this one brotha.

Legacy
09-02-10, 11:54 pm
Gonna hit up some Cannon Ball Delts tomorrow.....love it when im motivated to train...I lost everything in my life...im at the bottom, all I can do is to try to stay positive and work my way back to stardom.

I got delts tomorrow too bro, gonna fuck em up.

SpankyC
09-02-10, 11:56 pm
You & Me both.
Chinese-Chicken Teriyaki w/ double meat. Tons of white rice.
10 Mins later- Mango smoothie with 2scoops pro
45 mins later dq medium brownie batter blizzard

HA! subbed for this one brotha.

thanks brotha! oh man Im bouts to eat some ice cream before bed! spike that insulin one more time you know!!! hahahaah

SpankyC
09-02-10, 11:56 pm
I got delts tomorrow too bro, gonna fuck em up.

amen

mcbeast
09-02-10, 11:58 pm
thanks brotha! oh man Im bouts to eat some ice cream before bed! spike that insulin one more time you know!!! hahahaah

Hell yeah. What are your goals right now?

SpankyC
09-03-10, 12:14 am
Hell yeah. What are your goals right now?

Gota put on as much size and strength, pretty much the same goal as everyone else lol.

The Hoss
09-03-10, 8:10 am
pretty hard work out ur self man.... y dont you post ur weights?

SpankyC
09-03-10, 3:41 pm
pretty hard work out ur self man.... y dont you post ur weights?

hell yeah thanks brotha! Idk its pretty much because you see if I say I bench 500 pounds alot of people will come and stay with my journal, if I say I only bench 50 pounds then people would care less about stopping by, its sorta sad but its the truth you know?

thanks for stoppin by bro!

The Hoss
09-03-10, 6:20 pm
i know what u mean but also like hey everyone has to start somewhere u u push ur self to get to that 500 pounds

SpankyC
09-03-10, 6:57 pm
Shoulders-

Barbell Seated Press 3x8-10
Dumbbell Side Laterals 3x8-12+partials
Dumbbell Seated Press 3x8-12
Ez-bar Upright Row 3x10-15
Dumbbell Rear Incline Laterals 3x10-12
Shrugs (diff variations) 5x8-20
Hammer Machine Reverse Press 3x8-12 (side delts, rear delts)

Upperback, Traps, Lats-
Wide Grip Chins 3x10

Done.

SpankyC
09-03-10, 7:10 pm
Lats where super pumped after my presses, so why not make my back wider?

SpankyC
09-03-10, 7:10 pm
Triceps,Biceps,Calves,Abs tomorrow.

SpankyC
09-03-10, 8:24 pm
Left shoulder has been bothering me with incline barbell and military barbell presses lately....

SpankyC
09-03-10, 10:04 pm
Been getting in around 6-7 meals a day now, for the whole summer I was doing 5 big meals a day...I dont think I really made any progress with that, now Im getting in more frequent smaller meals per day all of a sudden im getting stronger, bodyweight is goin up! Maybe its true, the body can only digest around 30g protein per meal? Idk maybe....seems to be the delima for me!

soulspline
09-03-10, 10:36 pm
fist time to visit your journey bro - keep growin

SpankyC
09-04-10, 12:07 am
fist time to visit your journey bro - keep growin

Yeah Buddy thanks!

Firedrake
09-04-10, 12:14 am
Been getting in around 6-7 meals a day now, for the whole summer I was doing 5 big meals a day...I dont think I really made any progress with that, now Im getting in more frequent smaller meals per day all of a sudden im getting stronger, bodyweight is goin up! Maybe its true, the body can only digest around 30g protein per meal? Idk maybe....seems to be the delima for me!

I think it's less a matter of so much per meal as a constant supply . . . as long as you keep feeding it, it burns what you give it. The minute it perceives a gap, it starts hoarding.

Nice shoulder sets!

SpankyC
09-04-10, 12:19 am
I think it's less a matter of so much per meal as a constant supply . . . as long as you keep feeding it, it burns what you give it. The minute it perceives a gap, it starts hoarding.

Nice shoulder sets!

Yeah brotha! Gota Feed the Machine!

High Volume, gota grow!

SpankyC
09-04-10, 12:40 am
Cant wait to tear it up tomorrow!

SpankyC
09-04-10, 2:11 am
Hmm may get in some ice cream before bed lol!

Firedrake
09-04-10, 2:29 am
Hmm may get in some ice cream before bed lol!

D'you have anything to do on a Friday night besides be on the Forum? I have an excuse -- I'm probably older than your Dad . . . <grin> Fridays are kind of dull.

SpankyC
09-04-10, 2:39 am
D'you have anything to do on a Friday night besides be on the Forum? I have an excuse -- I'm probably older than your Dad . . . <grin> Fridays are kind of dull.

Nope I have nothing to do everyday and all day! Where I live I dont know anyone yet, im new, so my life is just getting started.

SpankyC
09-04-10, 4:08 pm
gun show

SpankyC
09-04-10, 7:11 pm
Arms, really focusing on the negative portions of the movement and contraction, really got pumped from this style, my shoulders tend to take over on dumbbell and barbell curls so I gota use other movements. / angles

Triceps-

Close Grip Bench Press 3x3-5+ double drop set
Weighted Dips 3x10-12
Straight Bar Pushdowns 3x10
Overhead Cable Straight Bar Extensions 3x8-12
Ez-Bar Skullcrusher 1xfailure

Biceps-

Dumbbell Alt Curl 3x8 (went light and slow my shoulder still takes over the movement!)
One Arm Db Preacher 3x8-10
Incline Dumbbell Curls 3x8-10
Incline Hammer Curls 3x8-12

Calves- (most intense calf session ive ever head)

Leg Press Calf Presses 5x8-10 (sloooww negative, and squeeze...burns...)
superset----------
Seated Calf Raise 5x15-20 (same)

Ab-
Machine Crunch 1xfailure (heavy, slow, contracted)

Rest day tomorrow. Gota Recoop.

SpankyC
09-04-10, 7:12 pm
I think doing calves on arm day is best for me because im not so wiped out like on other days!

smoothballer
09-04-10, 9:25 pm
Killer amount of volume! Nice work bro!

SpankyC
09-04-10, 10:04 pm
Killer amount of volume! Nice work bro!

Yea the volume was moderate today, gota grow somehow!

Firedrake
09-04-10, 10:48 pm
You're making it happen! Keep at it!

B. Rowe
09-04-10, 11:06 pm
Arms, really focusing on the negative portions of the movement and contraction, really got pumped from this style, my shoulders tend to take over on dumbbell and barbell curls so I gota use other movements. / angles

Triceps-

Close Grip Bench Press 3x3-5+ double drop set
Weighted Dips 3x10-12
Straight Bar Pushdowns 3x10
Overhead Cable Straight Bar Extensions 3x8-12
Ez-Bar Skullcrusher 1xfailure

Biceps-

Dumbbell Alt Curl 3x8 (went light and slow my shoulder still takes over the movement!)
One Arm Db Preacher 3x8-10
Incline Dumbbell Curls 3x8-10
Incline Hammer Curls 3x8-12

Calves- (most intense calf session ive ever head)

Leg Press Calf Presses 5x8-10 (sloooww negative, and squeeze...burns...)
superset----------
Seated Calf Raise 5x15-20 (same)

Ab-
Machine Crunch 1xfailure (heavy, slow, contracted)

Rest day tomorrow. Gota Recoop.


You got the idea, try to do more isolation movements and keep the weights lighter and concentrate on the contraction of the bi and you will avoid the cheating from delts.

SpankyC
09-04-10, 11:50 pm
You got the idea, try to do more isolation movements and keep the weights lighter and concentrate on the contraction of the bi and you will avoid the cheating from delts.

Yeah man, my bodyweight is going up everyday, the size has to follow!

SpankyC
09-05-10, 4:24 pm
Anyone know what a good midnight meal would be? besides cottage cheese or milk?

Legacy
09-05-10, 4:26 pm
I like having a glass of milk with peanuts.

TheAnima!Packist
09-05-10, 5:54 pm
Milk and 2 tbsps of Peanut Butter!!! NOM NOM NOM!!!!

sorry spank really bored at work nothing to do for like 3 hours, haha.

Late, Pack

SpankyC
09-05-10, 9:23 pm
Yea milk and pb sounds good haha

soulspline
09-06-10, 1:34 am
nice sessions bro!

SpankyC
09-06-10, 1:48 am
Man my lower back feels really heavy and just tweaked up....

Firedrake
09-06-10, 3:10 am
Milk and 2 tbsps of Peanut Butter!!! NOM NOM NOM!!!!

sorry spank really bored at work nothing to do for like 3 hours, haha.

Late, Pack

I'm not big on the milk, but the two Tbsps of Natty PB are among my favorite snacks. The other thing good at night is a casein-based protein.

SpankyC
09-06-10, 4:21 am
Gym closed tomorrow....ugh...

SpankyC
09-06-10, 8:01 pm
Cannot wait to train tomorrow!!!!!

Legacy
09-06-10, 11:47 pm
Gym closed tomorrow....ugh...

Mine was closed today too. Sucked. I was gonna go train at another gym but it was like 20 bucks for 1 day, fuck that. Back at it tomorrow

SpankyC
09-07-10, 1:44 am
Mine was closed today too. Sucked. I was gonna go train at another gym but it was like 20 bucks for 1 day, fuck that. Back at it tomorrow

Yeah man hit it extra hard tomorrow!!!

SpankyC
09-07-10, 6:18 pm
Back training today, man i was winded, felt like passing out!! Prolly because the last 3 days ive been binge eating......no deadlifts for back this week, still fried from last weeks, gonna go heavy stiff legs on leg day...hopefully...

Back-
Underhand Pulldowns 5x6-10 +partials at the end
Barbell Rows 5x6-12 (last set a double drop set)
Underhand Ez-Bar Rows 3x6-20 (last set double drop set)
Wide Grip Chins 5x5-8
One Arm Dumbbell Rows 2x6-10 (last set a drop set)
Cable Rows (rope) 2x6-10 (last set a triple drop set...killer!)

supersets-

Behind back barbell shrugs- ez-bar upright row 3x10-15
dumbbell shrugs- seated incline dumbbell shrugs 3x10-15


Rear Delts-
2x15

Biceps-
Preacher Machine Curl 2x6-10 (last set a triple drop set)
One arm Db Scott Curl 2x6-10

wow my biceps have never gotten this pumped before.....

SpankyC
09-07-10, 6:25 pm
Posing last night, my lats are incredibly noticibly wider, thicker.....

C.Coronato
09-07-10, 6:36 pm
Posing last night, my lats are incredibly noticibly wider, thicker.....

Lets get some pics brotha!

SpankyC
09-07-10, 8:04 pm
Lets get some pics brotha!

Past 2 weeks been tryin to get my friend to snap some pics because of his high quality camera, i would with my phone but the quality sucks! lol, but yea i def will get some uo very soon.

SpankyC
09-07-10, 8:34 pm
Heres a back pic, this was takin about 6 months ago, and 15 pounds ago haha.

http://yfrog.com/j9bak2dj

SpankyC
09-07-10, 8:35 pm
Heres a back pic, this was takin about 6 months ago, and 15 pounds ago haha.

http://yfrog.com/j9bak2dj

My lats are 2x bigger now, damn gota take some more snaps!

SpankyC
09-07-10, 9:22 pm
Bumpin my carbs up to 80-100g per meal now

SpankyC
09-07-10, 10:51 pm
Man what a diffrence, ever since switching out my oats to rice, no more bloating and the gains keep comin! I guess I had a digestive issue with the oats!

SpankyC
09-07-10, 11:02 pm
Cant wait to hit up chest tomorrow

oh if you missed my pic of my back here it is

http://yfrog.com/j9bak2dj

Legacy
09-07-10, 11:09 pm
Cant wait to hit up chest tomorrow

oh if you missed my pic of my back here it is

http://yfrog.com/j9bak2dj

Looks like a thick back bro, keep it up

SpankyC
09-07-10, 11:10 pm
Looks like a thick back bro, keep it up

thanks brother, that was bout 6 months ago too hehe

Necromatrix
09-08-10, 12:26 am
Subbed! Solid work going on in here, keep at it!

SpankyC
09-08-10, 12:58 am
Subbed! Solid work going on in here, keep at it!

yeah buddy thanks

TheAnima!Packist
09-08-10, 2:22 am
Heres a back pic, this was takin about 6 months ago, and 15 pounds ago haha.

http://yfrog.com/j9bak2dj

Dude, you got some solid thickness on there, I want to see the spread your wings have. For someone that gets barely any sleep you sure get the muscle.

Late, Pack

SpankyC
09-08-10, 2:52 am
Dude, you got some solid thickness on there, I want to see the spread your wings have. For someone that gets barely any sleep you sure get the muscle.

Late, Pack

thanks bro, im tryin to get some new pics, my lats grew tremondously over the last 6 months

soulspline
09-08-10, 8:25 am
great sessions bro!!!!

SpankyC
09-08-10, 3:15 pm
great sessions bro!!!!

thanks bro

B. Rowe
09-08-10, 3:37 pm
Cant wait to hit up chest tomorrow

oh if you missed my pic of my back here it is

http://yfrog.com/j9bak2dj

nice thickness man, and you added 15? solid

SpankyC
09-08-10, 5:38 pm
nice thickness man, and you added 15? solid

That pic I was weighing around 180 coming off from wrestling season, now im 200 in the mornings and about 202-205 by the end of the day. Thanks man!

SpankyC
09-08-10, 5:41 pm
Chest-

Flat Barbell Bench Press 4x5-10 last set a triple drop set (pumped!)
Incline Hammer Strength 4x6-10 (last set triple drop set)
Weighted Dips 3xfailure (20-30 sec rest between sets)
Flat Bench Flys 2x8-10 (cables) (only exercise I feel in my middle chest)

Triceps-
St Bar Pushdowns 4x6-10 (last set triple drop set)

Ab work


Incline free weight pressing still feels awkward for me, It use to feel good now it just strains my shoulder joints, no matter if I do it first or last or lighter or heavier...

smoothballer
09-08-10, 9:04 pm
Digging all the dropsets!

Necromatrix
09-08-10, 9:34 pm
Great work! Gotta love drop sets.

About the incline problem... I read an article a few days ago that might be relavent, if you are doing inclines for upper chest development, that is. I have not had the time to find other sources to validate the article, but it makes sense. Either way, have a look, if you like.

http://www.bodybuilding.com/fun/video-anatomy-of-the-chest.htm?mcid=NMA02090110