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Lunatic001
08-17-10, 3:08 am
Finally getting back in the flow of things and life settling down after a couple of setbacks. Went away from the Animal lifestyle for a while. What can I say, life happens!. Things are starting to fall in place and I started making my way back to lifting and cardio......This next week will be to get back on track and deal with the diet/soreness. Those who know me (SoCal crew and pharmteague), know that I have been out for a while.

This journey will serve as my log and will help me be accountable........let the ride begin!!!! AGAIN!!!!

Lunatic001
08-17-10, 3:15 am
I will be working on my split this next week also and tweaking my diet.....I will hopefully post my split/diet plan in the next couple of days......

Lunatic001
08-17-10, 3:19 am
This will be my base diet and I will be adjusting it as needed.....maybe carb cycling, or just try to find the appropriate amount of carbs for me....carbs and me don't get along!!

DIET
Meal 1 2 scoop whey/casein, 1/2 oatmeal, flex
Meal 2 5 oz chicken breast, 1 cup rice, Pak
Meal 3 2 scoop whey/casein, Omega
Meal 4 5 oz chicken breast, 1 cup rice
Meal 5 5 oz chicken breast, 1 cup rice
Meal 6 2 scoop whey/casein, Omega
Calories: 2456 Protein: 290g Carbs: 178g, 213g w/EAA Nitro PWO Fat: 58g
Pre-workout: Pump or Shock Therapy During: EAA Stack
Post: EAA Nitro+EAAStak+Glutamine

I am open for suggestions.........

Lunatic001
08-17-10, 9:47 am
Warm-up Treadmill 10 min at incline 3 and speed 3.5
Seated Unilateral HS press (wt per side) 25x15 45x12 70x12 90x12 115x8+2
Rear Peck Dec 90x15 105x12 120x12 135x10
Upright Row w/curl bar (wt per side) 10x12 20x12 35x10 45x10
Facepulls w/rope 55x12 75x10 100x12
ss w/Standing DB Lateral Raises 20x10 25x10x10
DB Shrugs 65x15 90x12 100x12

Cardio: Treadmill 31 min incline: 4.0 speed: 3.8

pharmdteague
08-17-10, 1:12 pm
u know i'm in on this bro...just trying to grow along with you, i have a similar diet plan with some more carbs and i'm thinking of doing more shakes like you have setup for more convenience with work.......time to grow

Lunatic001
08-18-10, 1:13 pm
u know i'm in on this bro...just trying to grow along with you, i have a similar diet plan with some more carbs and i'm thinking of doing more shakes like you have setup for more convenience with work.......time to grow

Thanks man...

Cardio 35 minutes Treadmill 4.0 incline 4.0 speed

Lunatic001
08-20-10, 1:14 am
Reverse Close Grip Pulldowns 60 90 120 150 180x10 ea
Supported T-bar 1p 1p+25 2p+25 3p+25 10 ea
DB Rows 90x10 100x10x10
Calves lots of reps...

Lunatic001
08-20-10, 9:27 am
DB Incline, Cable Crossovers, HS Incline, Flat DB, Pec Deck 4 sets eax10 reps...

pharmdteague
08-20-10, 10:27 am
good workout bro...

Tempus
08-21-10, 8:14 pm
Glad to have you posting again bro. We've all been missing you.

SpankyC
08-21-10, 9:15 pm
Im in! Liking the diet!!!

Lunatic001
08-22-10, 6:30 pm
good workout bro...
Thanks bro!


Glad to have you posting again bro. We've all been missing you.
Glad to be back man.......


Im in! Liking the diet!!!
Welcome!!!

8/21/10 OFF

8/22/10 Hams, Calves and Cardio
Standing Leg Curls, Stiff leg DLs, Ham Blaster (4 cyclesx12 reps ea.) and cardio 30 min...

Lunatic001
08-24-10, 9:41 am
8/23/10 LEGS
Squats, hacks, leg ext 3 setsx10 ea

8/24/10 ARMS
Rope pushdowns warmups, skulls, rope pushdowns, Overhead DB ext, Bench Dips, Standing DB curls, two arm high Cable Curls, Preacher curls, hammer curls 3 setsx10 each

Firedrake
08-25-10, 12:46 am
It's great to see you again! Solid work going on, too!

Welcome back -- there've been a few changes around the place. <grin>

Tempus
08-25-10, 1:36 am
Our boy shows up and brings it hard right out of the gates.


Dunno if you've seen the thread but we will all be hanging at World Gym next month. Really really hope you can join us.

Lunatic001
08-25-10, 2:44 pm
It's great to see you again! Solid work going on, too!

Welcome back -- there've been a few changes around the place. <grin>

I see everyone is looking good big man! Congrats on your show! you are a true inspiration..



Our boy shows up and brings it hard right out of the gates.
Dunno if you've seen the thread but we will all be hanging at World Gym next month. Really really hope you can join us.

I have to work that weekend big man, I am really bummed out about it but I will soon join/attend an ABC bro!!!

Mr. Dead
08-25-10, 2:50 pm
What's goin' on, in here...???

Lunatic001
08-30-10, 7:26 pm
8/25/10 Chest

8/26/10 Back

8/27/10 Shoulders

8/28/10 Cardio

8/29/10 OFF

8/30/10 LEGS
Squats, Leg Press, Leg Ext, Standing Leg Curls 4setsx10 ea.

AZN-BEEF
08-31-10, 1:56 am
good to see you back bro!

Firedrake
08-31-10, 2:48 am
Solid training -- so, do you think you can make the big to-do down at World Gym down there? I sureashell hope so -- it's been too long!

Lunatic001
08-31-10, 11:46 am
good to see you back bro!

Thanks man trying....


Solid training -- so, do you think you can make the big to-do down at World Gym down there? I sureashell hope so -- it's been too long!

I don't know about sundays because I work that day but Monday's at Eagle gym looks like a lock....are you going to that one??

Lunatic001
08-31-10, 11:48 am
DB curls, DB Preacher Curls, Incline Bench DB curls, Reverse Grip Curls, Single Arm Pushdowns, Rope Pushdowns, Straight Bar Pushdowns....4sets x10 ea.

My left elbow is flaring up so had to keep it cables for triceps today!

Lunatic001
09-01-10, 7:11 pm
Seated DB Press, BB Front Raises, DB Leaning Side Laterals, Reverse Pec Deck, Bent Over DB Raises on Incline Bench, High Pulley Row 4 sets x10 reps ea.

Firedrake
09-01-10, 9:18 pm
I don't know about sundays because I work that day but Monday's at Eagle gym looks like a lock....are you going to that one??

Planning on it!

Solid arms and delts -- and creative work on the cables to keep the elbow happy.

Lunatic001
09-08-10, 4:15 pm
Thanks man...really enjoy being back in the flow of things after two long months away from any physical activity!!!!

Lunatic001
09-08-10, 4:16 pm
9/2/10 OFF
9/3/10 Back
9/4/10 Chest
9/5/10 OFF
9/6/10 Legs, little chest, my brother wanted some pointers...
9/7/10 Arms

9/8/10 on my way to do shoulders......

Tempus
09-08-10, 5:04 pm
Looking good. Nice to see some consistent ass kicking in here.

Lunatic001
09-08-10, 6:44 pm
Thanks man...really appreciate you stopping by...

Lunatic001
09-08-10, 6:47 pm
I am going to start posting the amount of weight I use to keep tabs on myself and not slack at the gym...

Seated DB Miliatary warm-up 25 30 50x10, 60x10 70x10 80x10
BB Front Raises 45x10 65x10 85x10 95x10
DB Lateral Raises (1 arm, leaning away) 30x10 40x10 50x10 drop 40x10 30x10
Reverse Pec Deck 90x10 105x10 120x10 150x10x10
Bent over DB raises on incline bench 30x10x10x10x10
High Pulley Rows 90x10 100x10 120x10 150x10

Lunatic001
09-14-10, 1:30 pm
9/9/10 OFF
9/10/10 Legs
9/11/10 Back
9/12/10 OFF
9/13/10 Legs

Firedrake
09-14-10, 1:33 pm
Okay . . . you've been a busy Lunatic.

Are we going to see you on Sunday?

Tempus
09-14-10, 3:31 pm
Legs, back, legs!?!?!

Damn brother. You trying to outmass me again.

Lunatic001
09-15-10, 1:21 am
Okay . . . you've been a busy Lunatic.

Are we going to see you on Sunday?

It'll Probably be on monday or tuesday big man...I work sunday unfortunately...


Legs, back, legs!?!?!

Damn brother. You trying to outmass me again.

Time off me realize my legs are lagging.....I go heavy one day and high reps the other....it is starting to like like friday and mondays will be legs....

Lunatic001
09-16-10, 12:44 pm
9/14/10 Arms
9/15/10 Shoulders

On my way to do back...

Lunatic001
09-22-10, 12:59 pm
Training has been coming along I just haven't been able to post as much as I would like. Attending the ABC in Norwalk and it was a blast. Once the Olympia is over, Rage will be taking over my diet and training. I am excited, finally will start training with an outside perspective. Can't wait to start.....

Tempus
09-22-10, 11:47 pm
Training has been coming along I just haven't been able to post as much as I would like. Attending the ABC in Norwalk and it was a blast. Once the Olympia is over, Rage will be taking over my diet and training. I am excited, finally will start training with an outside perspective. Can't wait to start.....

Hell to the yeah. Great news. Sorry I missed that one. Work and all. We'll have to catch up soon.

Lunatic001
09-28-10, 9:30 pm
Hell to the yeah. Great news. Sorry I missed that one. Work and all. We'll have to catch up soon.

We sure do, man....I got to see azn beef and firedrake at the ABC....we'll catch up soon I know...

Lunatic001
09-28-10, 9:30 pm
Took Sunday and monday off I have a bad flu/cold/cough...trained arms today....hopefully I'll feel better tommorrow....

pharmdteague
10-05-10, 4:54 pm
Took Sunday and monday off I have a bad flu/cold/cough...trained arms today....hopefully I'll feel better tommorrow....

first i heard crickets in here now i don't even hear them, i think they have died. wheres all the numbers bro? you slackin?

Firedrake
10-05-10, 5:05 pm
Man, you've had your share of bad luck this year -- I hope you're feeling better soon!

Lunatic001
10-05-10, 6:02 pm
first i heard crickets in here now i don't even hear them, i think they have died. wheres all the numbers bro? you slackin?

I know I have been slacking.......how is your training coming along?


Man, you've had your share of bad luck this year -- I hope you're feeling better soon!

I guess what doesn't kill you makes you stronger...thanks for checking in.......

Tempus
10-05-10, 6:04 pm
I know you'll still have it when it matters. Get healthy, feel better and you'll rock it out again soon.

pharmdteague
10-11-10, 12:56 pm
Training is pretty consistent bro...Could spend some more time hitting the weights and do better on the diet, but I'm just happy with the consistency that I have lately...You asked me to hold you "accountable" that's all I'm doing checking your thread daily. Get healthy and get back in there I know you've got what it takes.


I know I have been slacking.......how is your training coming along?



I guess what doesn't kill you makes you stronger...thanks for checking in.......

Lunatic001
10-11-10, 3:49 pm
Thanks everyone for checking in....really appreciate all the good words!

Lunatic001
10-11-10, 3:51 pm
Squats 45x10 135x12 185x12 225x12 275x12 315x10x10
Leg Press 3ppsx10 5ppsx10 7ppsx10 9ppsx10
ss/with Walking Barbell Lunges 45x10x10x10x10
Leg Extensions 45x10 105x10 145x10 190x10
ss/with Standing Leg Curls 25x10 50x10x10x10
Good Mornings 45x10 135x10x10x10

Lunatic001
10-13-10, 10:49 am
Back after leg day is a bad idea!!

Pull-ups BW 5x10
Deadlifts 135x12 185x12 225x12 275x10 315x10x10x10
Wide Pulldowns 180x12 195x10x10
V-bar Pulldowns 150x12 180x12
Seated Cable Rows 150x12 180x12 180x12

Lunatic001
10-13-10, 10:52 am
I work thursday to Saturday and every other sunday and they tend to be 12+hr days so I will be doing the big bodyparts on my days off from work and the smaller bodyparts when I work. It will look something like this:

Sun: OFF
Mon: Legs
Tues: Chest
Wed: Back
Thur: OFF
Fri: Shoulders
Sat: Arms

Cardio 5 days a week, abs every other day, and calves will be on back day and arms day....we'll see how this works....

Lunatic001
10-13-10, 6:50 pm
Incline DB Press 35x10 50x10 100x12 110x12 120x12
Cable Crossovers (mid) 50x12 70x12 90x12
Flat DB Press 100x10 80x12 80x12
ss/with Incline DB Flyes 35x12x12x12
Cable Crossovers (high to low) 50x12 70x12 90x12x12

Tempus
10-14-10, 3:52 am
Looking good baby. Love it when you crush those DB old school style. Wish I was there for it.

Lunatic001
04-01-11, 12:39 am
Back on the grind....rehabbing my injuries but everything settling down....I am on a mission to get down to 200-215 lbs...I was 256, but currently standing at 235 and losing the weight....glad to be back and more to come my animal friends!

Tempus
04-07-11, 4:23 pm
Damn - thats one hell of a cut. VERY impressed.

Lunatic001
04-14-11, 3:13 pm
Damn - thats one hell of a cut. VERY impressed.

Thanks man but I was forced to lose it! Had been having a rough year (injury wise) but we'll get through it....hope everything falls in place soon! THOUGH! still sitting around 230-235...

Lunatic001
04-15-11, 5:31 pm
Just finished an arm workout and started to get the blood flowing....starting next week I should get back in a routine...cardio cardio cardio until I get down to 200-215 lbs....

Lunatic001
02-19-13, 12:50 am
Back at it after several incidents but hey that's life....here we go....

Lunatic001
02-19-13, 12:57 am
Seated DB Shoulder Press 3 warm up sets then 80x10 90x10 100x10
Standing DB Side Laterals 30x10 40x10 50x10
Smith Machine Upright Rows 135x10 185x10 165x10 145x10
Bent-over DB Raises 40x10x10x10
Rear Pec Deck 165x10 185x10 205x10 [drop sets to 185x6 165x8 145x10]
Machine Donkey Calve Raises Stack x 10x10x10
superset with
Machine Calf Raises 250x10x10x10

working on cleaning up diet by cutting out junk food and eating lean proteins (i.e. fish, chicken, steak)...it will take me a while but here I go.....

Appollonian
02-19-13, 8:53 am
Putting in solid work in here, welcome back.

I'm very familiar with recovering from injuries, looking forward to see the work get done.

Lunatic001
02-19-13, 5:42 pm
Putting in solid work in here, welcome back.

I'm very familiar with recovering from injuries, looking forward to see the work get done.

Thanks man...just trying to get back on the grind....

Lunatic001
02-20-13, 10:55 am
Pushdowns warm-ups 50 80 100x10 130x10 160x10 190x10
Skull-crushers 60x10 90x10 80x10 70x10
Cable Overhead Extensions 100x10 110x10 120x10
Machine Preacher Curls warm-ups 40x10 50x10 60x10 90x10 100x10 110x10
Seated DB Curls 30x10 35x10 40x10
Spider Curls 70x10x10x10
Cable Curls 100x10 110x10 120x10 superset with
Reverse Curls 60x10x10x10

Lunatic001
02-21-13, 1:21 am
HS Incline Press (wt is on each side) 45x10 90x10 135x10 180x8
Incline DB Press 50x10 100x10x10
superset with
Incline DB Flyes 50x10x10x10
Pec Dec Flyes 100x10 150x10 200x10 225x10
Incline BB Press 135x10 185x10 225x10
Dips BWx10x10x10x10

Lunatic001
02-21-13, 9:19 pm
Leg Extensions warm up 45 70 95x 25 each
Squats 45x10 135x10 185x10 225x10x10x10
Leg Press 6ppsx15x15x15x15
Leg Extensions 100x10 150x10 190x10
Lying Leg Curls 80x10 100x10x10x10
Seated Leg Curls 100x10x10x10

Lunatic001
02-22-13, 8:28 pm
Lat Pulldowns 2 warm up setsx10 3 sets x 10
Seated Cable Rows 4 sets x12
Reverse Grip Pulldowns 4 sets x12
Deadlifts 225x20x20x20
Hyperextension BWx12x12x12x13

Our pulling machines weight are not labeled unfortunately.....

Appollonian
02-22-13, 9:03 pm
Putting in some solid work man, nice.



Our pulling machines weight are not labeled unfortunately.....

I've had machines at the gym where it would be labeled a generic "1, 2, 3" and so on. Some machines would have labels to tell you what those meant, others not. At the end of the day though, as long as I felt it and get something out of it, that meant more than the weight. It was frustrating because it was nice to know if the machine was new to me just where to put the pin.

Lunatic001
02-24-13, 2:24 pm
Putting in some solid work man, nice.



I've had machines at the gym where it would be labeled a generic "1, 2, 3" and so on. Some machines would have labels to tell you what those meant, others not. At the end of the day though, as long as I felt it and get something out of it, that meant more than the weight. It was frustrating because it was nice to know if the machine was new to me just where to put the pin.

Well said, not knowing how much weight I use helps me focus more on the muscle....so in a way it helps out....thanks for stopping by

Lunatic001
02-24-13, 2:24 pm
Rest and recover.....

Lunatic001
02-24-13, 6:26 pm
I went to the gym today but to mess around with the fat gripz...these things are killer for forearms.....

Lunatic001
03-05-13, 12:45 am
I been going to the gym I just haven't been able to post the workouts....

Lunatic001
03-05-13, 12:47 am
Pec Deck 60 90 120 160 190 220x10 ea
Smith Machine Incline Press 135x10 185x10 225x10 285x8 225x10 135x15
Flat DB Press 80x10 90x10x10
Cable Flyes 80x10 100x10 120x10
Dips BWx15x15x15

Lunatic001
03-12-13, 9:17 pm
Still training but ever heard the term when it rains it pours? well that's how everything else is like besides lifting.......storm will pass soon.....

Appollonian
03-13-13, 8:28 am
Still training but ever heard the term when it rains it pours? well that's how everything else is like besides lifting.......storm will pass soon.....

Get it on here when you can, that seems to be how it goes for a lot folks these days, hopefully busy in a good way if not stand tall and push.

Lunatic001
03-14-13, 12:56 am
Get it on here when you can, that seems to be how it goes for a lot folks these days, hopefully busy in a good way if not stand tall and push.

thanks bro....what doesn't kill us makes us stronger....I remember the House saying something like....keep lifting and everything else will fall in line....

Lunatic001
03-14-13, 12:57 am
I have been going to the gym regularly just haven't been able to post much.....it was a day off yesterday and today I did arms and calves....tomorrow the leg day.....

Lunatic001
03-19-13, 1:32 am
Decided to start/try HRT solo since I have been going to the gym but I feel I needed some structure in my workouts. Day 1 was today and man was it humbling.....

Lunatic001
03-19-13, 1:36 am
HRT Hell Workout 1 Solo
3 sets of warm-ups

Seated Front Press
135x2 sets of 8 reps + 6 negatives
Dumbbell Side Lateral Raise
15 20 x 8 reps + 6 negatives
Barbell Front Raise
45 x 2 sets of 8 reps + 6 negatives
Barbell Curl
50 60 x 8 reps + 6 negatives
Reverse Barbell Curl
45 x 2 sets of 8 reps + 6 negatives
Reverse Barbell Wrist Curl
40 x 2 sets of 8 reps + 6 negatives
Barbell Wrist Curl
40 60 x 8 reps + 6 negatives

It was a humbling experience and a good start. I will be able to have a better starting point next week since this is my first workout solo. I was focusing on hitting the rep range properly. I am open to suggestions.....******AGAIN THIS WAS A HUMBLING, EYE OPENING EXPERIENCE*****

Appollonian
03-19-13, 8:47 am
I need to look up HRT solo, it sounds interesting. I don't think there is anything wrong with structure, but I have to watch myself so I don't get stuck in a rut.

Humbling eye opening experiences are a great reason to get stronger/bigger.

Lunatic001
03-20-13, 9:12 pm
I need to look up HRT solo, it sounds interesting. I don't think there is anything wrong with structure, but I have to watch myself so I don't get stuck in a rut.

Humbling eye opening experiences are a great reason to get stronger/bigger.

Yes they are and they give you an accurate starting point of where you stand.....

Lunatic001
03-20-13, 9:15 pm
Leg Press
5 pps x 2 sets of 8 reps + 6 negatives
Hack Squat
45 + 25 lb plates x 2 sets of 8 reps + 6 negatives
Leg Extension
120 x 2 sets of 8 reps + 6 negatives
Seated Leg Curls
80 x 2 sets of 8 reps + 6 negatives
Lying Leg Curls
80 x 2 sets of 8 reps + 6 negatives

Lunatic001
03-20-13, 9:16 pm
Off day....getting adjusted back to working the night shift....

Lunatic001
03-22-13, 7:49 pm
was forced to miss the gym this day....

Lunatic001
03-22-13, 7:50 pm
Decline Bench Press
135 x 2 sets of 8 reps + 6 negatives
Flat Bench Press
185 x 2 sets of 8 reps + 6 negatives
Incline Bench Press
185 x 2 sets of 8 reps + 6 negatives
Barbell Skull Crushers
70 x 2 sets of 8 reps + 6 negatives
V-bar Pushdowns
100 x 2 sets of 8 reps + 6 negatives

Lunatic001
03-23-13, 11:54 pm
Wide-Grip Lat Pulldown
2 sets of 8 reps + 6 negatives
Seated Rows
2 sets of 8 reps + 6 negatives
T-Bar Row
2 sets of 8 reps + 6 negatives
Barbell Shrug
2 sets of 8 reps + 6 negatives
Rear Delt Raises
2 sets of 8 reps + 6 negatives
Seated Calf Raise
2 sets of 8 reps + 6 negatives
Calf Extensions On Leg Press
2 sets of 8 reps + 6 negatives

Lunatic001
03-26-13, 2:43 am
HRT days 1 and 2....keeping at it....

Lunatic001
04-09-13, 10:16 pm
still training guys just been a bit busy to post....