View Full Version : Titan, back in the game!
Well, it's been a long time since ive posed on the forum and I thought this would be a good way to get back involved. Right now im around 185 pound and training five to six days a week. My split is
Sunday-Chest
Monday-Back
Tuesday-Shoulders
Wednesday-OFF
Thursday-Legs
Friday-Arms
Saturday-OFF
I am eating five whole food meals a day plus two to three shakes a day. My typical day looks like this
Meal1- 6oz steak, two eggs, one cup of oats and fruit
Meal2- shake with 44grams protein plus one cup of oat(pre workout)
Meal3- 6-8oz chicken breast, one cup brown rice and some almonds
Meal4- 6oz steak and one cup brown rice and veggies
Meal5- 8oz tilapia, .5cup brown rice and veggies
Meal6- 5 egg whites and three whole eggs with veggies
Meal7 -one cup greek yogurt and protein shake with 22 grams protein
My supps are- pak, omega, pump, livertabs and ultra whey pro
I will post some pics and lifts soon.
Legs today. I had a solid day and kept my rest to around one minute between sets.
leg extentions-5 sets
squats-sets working up to 275 for six on my last set
front squats-3sets working up to 185 for ten on last set
walting lunges-4sets of 50feet with 125
dumbell leg curls- 4 sets with 50# dumbell
stiff leg deads-4sets working up to 225 for 8
standing calf raises-4sets
for breakfast I had a ham steak, two eggs, one cup of oats and a banana.
pre workout I had a shake and apple
Bruiser
06-02-11, 12:09 pm
Looking good so far bro. I can't wait to see how you progress. Good luck.
Arms today. i kept my rest to aroung a min max and I went back and forth between bi and tri moves.
Barbell curls-5sets
Skull crushers-5sets
preacher curls-4sets
close grip bench-4sets
dumbell curls ss with hammer curls-3sets
dips ss with pushdowns-3sets
wrist curls-4sets
Not a bad today. I got a good pump and felt strong. I have to hit chest tomorrow and move my off day to sunday. I will try to post my meals later today.
Chest today. Had a good day and got a great pump.
Incline dumbell-5sets
Incline barbell-4sets
Flat dumbell-4sets
Flat Flyes-4sets
Weighted dips-4sets
Meals
1-steak,eggs and oatmeal
2-shake
3-pw shake
4-steak and rice
5-tilapia and rice
6-chicken salad
Tommorow is an off day so I can get back to my normal patten.
Off day today. I had some family stuff to do but still managed plenty of food.
1-pancakes, eggs and steak
2-2 lean burgers with whole wheat buns and salad
3-ribs, pulled pork, corn, salad, potato and small slice of pie
4-shake with 44 grams protein and fruit
thats it so far. prob will have some chicken and rice next and some greek yogurt and a shake before bed.
Shoulders tomorrow, I cant wait!!!
Back day today.
Underhand pulldowns-5sets
Bent over rows-4sets
One arm rows-4-sets
Deadlifts-4sets
I worked up to 285 for 12 on my deads. I have found that higher rep deads work better for me. I didnt spend to long in the gym today but I felt a good pump and accomplished something.
Meals so far today.
1-steak eggs and oats
2-shake and fruit
3-pw shake and fruit
my next meals will prob be chicken w/rice and steak w/rice
Shoulders today. I always take a few minutes and do some rotatorcuff movements cause I have a bad left cuff.
Behind the neck Barbell press-5sets
Db shoulder press-4sets
Bent rear laterals-5sets
Side laterals4-sets
BB front raises-4sets
Shrugs-4sets
Eggs and oats for breatfast and shakes with fruit pre and post workout. Im gonna have two meals of steak and rice, some chicken and potatos then fish for the remander of my meals today.
Your diet is looking really good. I've always found it best to have as many protein sources as possible during the day too. Beef, chicken, eggs and fish... damn. You'll be getting huge in no time.
Looking good so far. Diet is definitely on point. I like your split training routine, might have to try it out. Keep it going, ill be checking back. Good luck.
Looking good so far. Diet is definitely on point. I like your split training routine, might have to try it out. Keep it going, ill be checking back. Good luck.
Thank you for the support. I like this split cause I can be in and out of the gym in 30-45 minutes. I also somethimes hit hamstrings on a different day if my quads are dead.
Your diet is looking really good. I've always found it best to have as many protein sources as possible during the day too. Beef, chicken, eggs and fish... damn. You'll be getting huge in no time.
Thank you. I try to get a many protein sources as I can without too many protein shakes. I used to eat mostly chicken and rice but got sick of just eating one thing so the variety is nice.
Off day today. Im gonna try to get six meals in today but prob only five cause I let myself sleep in a little today.
1-Hamsteak, eggs and pancakes
Meals for the rest of the day
Steak and rice
Blackened tilapi sandwich on whole wheat and some grilled shrimp
Chicken and rice
If im up late tonight-Greek yogurt and protein shake
Legs today
Leg extentions-5-sets
Hack Squats-4sets
Squats-4sets
Front squats-4sets
Stiff leg deads-5sets
Leg curls-4sets
Standing calf raises-5sets
I will post my meals from today later tonight when I have more time
Arms
Barbell curl-5sets
7's-4sets
Dumbell preacher-4sets
Closegrip bench-4sets
Skullcrushers-4sets
Kickbacks-4sets
Wristcurls-4sets
Core work
Meals for the day
1-steak,eggs, oats and banana
2-chicken and rice
3-shake with fruit
4-steak, egg and rice
Next two mwals are steak then rice and fish and rice
Yesterday was an off day. Today was chest.
Flat dm press-5sets
Incline bb press-4sets
Incline db press-4sets
Flat flies ss w/pushups-4sets
Lots off good food today. Steak, chicken, fish, eggs rice and oats.
Back today
V bar pulldowns-4sets
Underhand bent rows-4sets
db rows-4sets
Deadlifts-5sets
undehand pulldowns-2sets of 30
Got a really good pump today.I took around 1.5 min between sets so I could use more weight on my lifts. I normaly use a max of one min rest between sets.
Shoulders today.
Standing bb press-5sets
Bent real laterals-4sets
Seated side laterals-4sets
Db press-4sets
front raises-3sets
shrugs-5sets
two meals of steak and rice. eggs and oats for breakfast. Gonna eat chicken and rice and fish and rice for my next two meals. I ran out of pump so I switched to shock therapy/storm stack
Leg day!!!
One leg extentions-4setsper side
Leg press-4sets
Front squats-4sets
Squats-4sets
Lying leg curls-4sets
Stiff leg deads-4sets
Seated calf raises-5sets
I will try and post my meals later today
Arms today
Db curls-4sets
Preacher curls-4sets
Incline db curls-4sets
Rope pushdowns-4sets
Overhead tri extentions-4sets
Db kickbacks--4sets
Hammer curls ss w/behind the back wrist curls-4sets
Meals
1-two burger patties, 3eggs, whole wheat pancakes and glass of milk
2-chicken and rice
3-pwo shake and apple
4-two pork chops with sweet potato
My next meals will be another shake, Steak and rice and my last meal will be 6 egg whites, 3 whole eggs and greek yogurt.
Sat was an off day.
Yesterday was chest. I did 4 sets each of
Incline bb press
Incline db press
Flat db press
Incline flies
Dips
Today was back
Deadlift-6sets
Underhand bent rows-4sets
Tbar rows-4sets
Db rows-4sets
Good mornings-3sets
Shoulders yesterday.
Standing bb press-5sets
Giant set of bent lateral, side raises and front bb raises-4sets
Shrugs-4sets
I got called into work so I had to get in and outta the gym asap. I got a really good pump and enjoyed the giant sets.
Today is an off day. I
I am gonna eat five whole food meals and one or two shakes as needed.
Legs yesterday
Stiff leg deads-5sets
Lying leg curls-4sets
Back squats-4sets
Hack squats-4sets
Leg extentions-4sets
Calf raises-4sets
My leg workouts was awsome. I tried Rage for the first time and I loved it. The pump was great and I deff felt stronger.
6-24 Arms
DB curls-4sets
Skull crushers-4sets
Incline curls-4sets
Rope push downs-4sets
BB 7's-3sets
Close grip bench-4sets
Seated wrist curls-4sets
6-25 Off
6-26-Chest
Incline flye-4sets
Incline db press-4sets
flat db press-4sets
machine flye-4sets
Dips-3sets
Core work
Today Back
Underhand pullups-5sets
Bent rows-4sets
One arm rows-4sets
T-bar rows-4sets
Good mornings-4sets
Yesterday-shoulders
Standing bb press-5sets
Bent laterals-4sets
BB front raises-4sets
Side laterals-4sets
Upright rows-4sets
Shrugs-5 sets
Ab and core work
Today- Off day
Steak eggs and pancakes for breakfast
Oats and eggs for meal two
Steak sweet potato and salad for lunch(Outback steakhouse)
my next two meals will be chicken and rice
Legs today
Extentions-8sets( 2 leg and 1 leg 4sets each)
Front squats-4sets
Leg press-4sets
Walking lunges-4sets
Standing lg curls-4sets
Stiff leg deads-4sets
Seated cal raises ss w/ standing calf raises-4sets
Meals
Eggs, oats and banana
Shake, oats and raisins
pwo shake
Chicken and rice
my next meals will be steak and rice and some burgers
Arms today
BB curls ss w/ close grip bench-4sets
Preacher curls ss w/ rope push downs-4sets
DB curls ss w/ weighted dips-4sets
Behind the back wrist curs-4sets
meals
1-steak, eggs and oats w/ raisins
2 pre wo, shake and pb honey and banana sandwich( i love these things)
3-pwo- shake and fruit mix
4- chicken and potato
my nest meals will be tuna w/ rice, steak and sweet potato and prob eggs and oats
MRmichael.hooker
07-01-11, 12:11 pm
Arms today
BB curls ss w/ close grip bench-4sets
Preacher curls ss w/ rope push downs-4sets
DB curls ss w/ weighted dips-4sets
Behind the back wrist curs-4sets
meals
1-steak, eggs and oats w/ raisins
2 pre wo, shake and pb honey and banana sandwich( i love these things)
3-pwo- shake and fruit mix
4- chicken and potato
my nest meals will be tuna w/ rice, steak and sweet potato and prob eggs and oats
nice work man, i love doin some bi-tri supersets. Gets a really nice pump in the arms. Chest/back supersets is fun too. like the diet too, i really miss some pb right now lol
nice work man, i love doin some bi-tri supersets. Gets a really nice pump in the arms. Chest/back supersets is fun too. like the diet too, i really miss some pb right now lol
Thanks man. Ya, in a week or so im gonna change up my training and do some more s/s stuff for a few weeks. I gotta have my pb, that sandwich is my favorite pre wo snack.
Yesterday was chest
Incline BB press
Incline DB press
Flat BB press
Incline flies
Pull overs
I did four sets of each not counting any warmups
Monday-back
Deadlifts-6sets
Bent rows-4sets
Seated rows-4sets
Thats it. Short and sweet but felt really good when I left the gym.
Tuesday-Shoulders
Standing BB press-4sets
Side laterals-4sets
Bent laterals-4sets
Seated DB press-4sets
DB shrugs-4sets
Today-off
Eggs and oats
Steak and rice
eating tuna and rice now
mynext meals will be chicken and potato, steak and rice then fish and oats before bed.
MRmichael.hooker
07-06-11, 12:24 pm
Monday-back
Deadlifts-6sets
Bent rows-4sets
Seated rows-4sets
Thats it. Short and sweet but felt really good when I left the gym.
Tuesday-Shoulders
Standing BB press-4sets
Side laterals-4sets
Bent laterals-4sets
Seated DB press-4sets
DB shrugs-4sets
Today-off
Eggs and oats
Steak and rice
eating tuna and rice now
mynext meals will be chicken and potato, steak and rice then fish and oats before bed.
Gotta say man, like your style. Pretty decent volume, lots of good foods, solid. You gaining or slicing?
Gotta say man, like your style. Pretty decent volume, lots of good foods, solid. You gaining or slicing?
Thank you. Im gaining right now. I wanna get up to 195-200 by the end of te yea and then decide what to do based on how i look.
MRmichael.hooker
07-07-11, 9:41 am
Thank you. Im gaining right now. I wanna get up to 195-200 by the end of te yea and then decide what to do based on how i look.
Nice. Where are you at right now?
Nice. Where are you at right now?
Right now im at 188 so I dont think my goal is too far outta sight. Im not trying to rush putting the weight on, just taking my time with it.
Legs today
Squats-10sets (I just felt like going on and on. I started with 135 for 25 and worked up to 335 for six then went back down in progress, awsome pump and my legs were dead)
Front squats-3sets
Walking lunges-3sets
One leg stiff legs dead-4sets
Lying leg curls-4sets
I skipped calves today. My legs were dead. Im gonna hit them tomorrow after arms.
Meals today
9oz steak, two whole eggs, 1.5 cups of oats and raisins
PB, honey and banana shake and 44 gram protein shake
44 gram protein shake and one cup of mixed berries
2-5oz burgers and 1cup of rice and veggies
2 large chicken breast and large sweet potato
My last meal will be six egg whites, 3 whole eggs, small thing of greek yogurt and .5cup of oats
Arms today
Ez bar curls-5sets
Straight bar pushdowns-5sets
DB curls-4sets
Close grip bench-4sets
Preacher curls-4sets
Skullcrushers-4sets
Bench wrist curls-4sets
Standing calf raises-5sets
Meals
Eggs and oats
Shake and fruit
Steak and rice
My next meals will be chicken and rice and steak and rice. Gonna rock outback steakhouse for dinner so prob steak, lobstertail and sweet potato for that meal!!!
MRmichael.hooker
07-08-11, 11:55 am
Right now im at 188 so I dont think my goal is too far outta sight. Im not trying to rush putting the weight on, just taking my time with it.
great idea. will really help out later
Changing up my program for a week or two. It will look like this,
day 1- back and bi's
day 2- chest, shoulders and tri's
day 3- legs
day 4- off or repeat
Im gonna go till I feel i need an off day. It may be three or four days or six Im just gonna let my body tell me.
Today Back and Bi's
Behind the head pulldowns-4sets
Underhand bent rows-4sets
One arm rows-3sets
Seated rows-3sets
Barbell curls-3sets
Ez bar 21's-3sets
Reverse curls-3sets
Monday-chest, shoulders and tris
4 sets each
Incline bb press
Incline flies
Flat db press
Seated military press(front)
Side lateral
Bent rear lateral
Rope pushdowns
Skull crushers
Tues-quads
Leg extentions-4 sets
Squats-4sets
Front squats-4sets
Lungs(in place)-4sets
Today-back & bis
Pullups-5sets
Tbar rows-4sets
Underhand pulldowns-4sets
Db curls-4sets
Preacher curls-4sets
Hammer curls-4sets
Diet has been good. Lots of read meat and eggs. Kinda sick of chicken at the moment so im only eating one chicken meal a day at most.
Alright. I had a few things go on that kept me from posting me wo so far this week. I went back to my old split minus the say off in between. my week started on sunday and lifts went-chest, back, shoulders, legs and arms.Eack body part get their own day.
Today was arms
Incline db curls-4sets
Standing bb curls-4sets
Standing db curls-4sets
Straight bar pushdowns-4sets
Db kickbacks-4sets
Overhead extentions-4sets
Behide the back wrist curls-4sets
Core work
This last week my training was really good.I hit everything as listed on my trainng brogram. Im around 191 right now with a goal of 200 by the end of the year. I have about a week left of my shock therapy then im gonna take a four week stim brake followed my rage whick i am yet to use outside of samples. I havent decided what else im gonna be taking with it besides my pack, omeg and liver-tabs. I really like storm but may switch to pump and add torrent pwo. Im still deciding on that though and I have a few weeks to think it over.
Yesterday was chest.
Flat bb press-5sets
Flat Db press-4sets
Incline db press-4sets
Incline flyes-4sets
Pullovers-3sets
Got a good pump. I took longer rest periods then I usually do, around two minutes. I did use more weight cause of this.
MRmichael.hooker
08-09-11, 11:26 am
Yesterday was chest.
Flat bb press-5sets
Flat Db press-4sets
Incline db press-4sets
Incline flyes-4sets
Pullovers-3sets
Got a good pump. I took longer rest periods then I usually do, around two minutes. I did use more weight cause of this.
Nice. Some solid pressing, followed by the stretching movements, your chest should have been feeling great afterwards. Too many guys get into a bunch of different exercises and shit.. just keeping it simple is what seems to work best
Nice. Some solid pressing, followed by the stretching movements, your chest should have been feeling great afterwards. Too many guys get into a bunch of different exercises and shit.. just keeping it simple is what seems to work best
Ya I always try to keep it simple. Ive found that I get a better pump just doing four or five basic moves then a bunch of crazy stuff.
Yester day was back.
Wide grip pull ups-4sets
Reverse grip pull up-4sets
Bent rows-4sets
T-bar rows-3sets
Good mornings-3sets
Today-shoulders
Standing press
Bent rear laterals
Side laterals
Shrugs
Five sets of each and I was done. I used the most weight I could for each sets while trying to stay in the 6-10 rep range.
The last few weeks have been crazy. My oldest daughter just started k-3 and my youngest just started daycare. I would like to say that ive been training five days a week but I cant. Right now im shooting for four days but it usually winds up being three days. Im in my last semester of grad school and Im working 40-50 hours a week so its been crazy. I will try and post on here as much as possible but it will prob wind up being two or three times at most in a week.