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Metastrength
01-31-14, 12:50 pm
Hey first time checkin out the site and making a thread. Gonna post up my training logs, thoughts, diet etc...

So I'm 165 6'0 7% bf.. Working to make serious size gains.. Had a broken foot in october to November but coming back strong.

I have been a lot of diets but the one I'm doing now is really working for me.
Sticking with a meat/fat based organic (or non gmo) diet, I eat a lot of starches for heavy days pre and after but shoot for low carb typically.. Some days I carb the fuck up.

So for my program it isn't something seriously strict I usually go for a big lift every day on and do auxiliary supporting muscle group exercises/corrective exercises.

A good back/leg day for me would look like


Foam roll, Warm up with supinated rear delt raises and supinated dumbbell rows at 10 lbs for 35 reps each

Then warming up with DB stiff legged deads with 25 lb for 20 reps.

I usually jump straight into the big stuff.

Supinated snatch grip stiff legged Deadlift 12-12-15-12 (95-125-135-150)

Supinated wide grip bent over row 18-15-12-12 (65-85-125-125)

Lunges 15-15 (20 lbs)

Sumo glute ham raise 25-25-25-25

Wide grip supinated lat pull down 18-18-12-12 (70-70-100-100)

Supinated T rear flys 12-12-12 (10-10-10)

Seated dual pad leg curl 12-12-12 (60-60-60)

Trap bar shrugs 12-12-12 (95-95-95)

So usually it's been about hour and a half and I'm cooked and gotta walk home.

I will cook and eat right as I get home, I'm not supplementing protein at the moment, typically use a undenatured organic source such as Raw meal, living fuel, grass fed non pasteurized whey.. My meal will consists of heavy meat, 1/3-1/2 lb. chicken, turkey, beefalo, liver, heart, cow, lamb, pork, salmon.. Whatever I have, I try to rotate food every meal. So I will do that with some vegetables like red or green kale, carrots, onions, beets, celery, cauliflower, broccoli... I'll add legumes or potatoes for carbs and sometimes rice. Lately I have been liking black, garbanzo and pinto beans with yukon gold or red potatoes mixed with basmati white or jasmine rice..

After the meal it's just studying, hanging out listening to metal with the boys, watching people compete, doing art or going to work.



So that's it! Just a little overview of a day for me, I love studying exercise, I'm a kinesiology student and every minute out of the gym I focus on bringing myself to growing mentally and physically for my own life and to help others succeed if I can. I look forward to stickin around the forum and making something of this thread, hopefully you fellas enjoy reading.

Metastrength
02-01-14, 9:23 am
So yesterday did legs and warmed up with Swiss ball wall squats.

Sumo squat 12-15-18-12 (95 lbs)

Sup. snatch grip SLDL 10-12-15-12 (95 lbs)

Lunges 18-18 (15 lbs)

Sumo glute ham raise 25-25-25

Seated dual pad leg curl 25-35-15 (20-30-40)

I was laying on the floor during this workout because I barely took time to rest between sets.. Hamstrings and flutes are dead sore this morning. Next fri looking to hit squat pr..

Metastrength
02-03-14, 4:15 pm
So yesterday hit a serious back work out.

Sup. wide grip barbell row 12-12-12-12-10 (65-85-125-125-125 lbs)

Sup. dumbbell row 15-12-10-10 (25-35-40-40)

Sup. T posterior fly dumbell raises 15-15-10-10 (10-10-15-15) with 5 lb burnout

Sup. wide grip lat pull down 15-12-12-12 (50-70-70-70)

Also did the pull downs with elbows locked for light weight and reps.

Then went on the gravitron and banged out as many wide pull ups I could.

Metastrength
02-03-14, 4:23 pm
Did shoulders, triceps, calves and abs


Warmed up with back flys, rows and reverse DB press

Then worked

Supinated barbell overhead press 10-10-8-8-8 (45-45-65-65-65)

Sup. DB overhead press 8-8-8-10 (25-25-25-20-20)

Seated calf raises 3 burnout sets. (15 lbs)

Sumo ghr 10-10 (for some bloodflow)

Burnout donkey raises no weight.

Did Trx tricep ext. and sup. cable ext. it was all just for pump I don't remember shit.


For abs I stuck a pad under my butt and just sat up with a 20 lb Kb till I couldn't then hit obliques and called it good

Metastrength
02-05-14, 12:06 pm
Checked out a different golds gym for a quick leg workout.

Warmed up with body weight squats..

Sumo squat 10-10-8-8-8 (95-95-125-125 lbs)

DB SLDL 20-15 (20-35 lbs)

Lying leg curl 25-20-15-15 (30-50-70-70)

Sumo ghr 25-25

Seated dual pad leg curl 15-15-15 (40 lbs)

Metastrength
02-10-14, 12:27 pm
Hit a nice back legs day fri but don't remember... Sunday was good though.

Warmed up with DB row and SLDL

Snatch grip deadlift 10-10-8-8-8 (95-95-165-165-165)

Wide grip supinated barbell row 8-8-8 (95)

Dual DB row 10-10-8 (25-30-30)

DB reverse fly 15-15-15 (10)

Wide grip lat pull 25-15-15 (50-70-70)

Hamstring curl burnout with 20 lbs for 2 sets.

Sumo Ghr burnout

Trx row burnout

Metastrength
02-17-14, 9:48 pm
So I have been working out still just havent posted..

Today was back attack!!

Snatch grip dead lifts 12-10-10-8 (145 lbs)

Trap bar dead lifts 10-10-10-10 (95 lbs)

Supinated wide grip bb row 10-10 (65 lbs)

Db scarecrows 15-15-15-15 (10 lbs)

Dual Db Supinated row 12-10-10 (25 lbs)

Wide grip pull downs 25-15-8 (55-70-100 lbs)

Db curls 20-15-25-25 (15-20-10-15)

Trap bar shrugs 25-25-25 (45 lbs)

Did some hamstrings for blood flow and afterwards for the post workout had some chicken with cabbage, kale and onions with Yukon gold potatoes

Metastrength
02-23-14, 4:46 pm
Today was legs!!!!

Squat PR!!!!



Sumo squat 15-12-10-10 (65-95-135-135)

DB RDL 15-15-10-15 (40-40-55-25)

Sumo GHR 45-45-45

Seated dual pad leg curl 20-20-20 (30 lbs)

Standing leg curl 35-35 (0 lbs)

Prone DB hamstrings curl 20-20-20 (15 lbs)

Metastrength
02-25-14, 1:42 pm
So i have been stepping it up with the weight and I have been really liking it actually. My form is still pretty good I would say 85% of what it is with the lightest weight possible.

Snatch grip deadlifts 20-15-15-15 (95-95-145-145)

DB supinated rows 15-15-15-15 (25-30-35-25)

DB scarecrows 15-15-15-15 (10 lbs)

supinated wide grip lat pull downs 20-15-15-12 (70-70-70-40)

Hex bar shrugs burnout

Gravitron supinated wide grip pull ups (150 lbs compensated)

DB curls burn out

Metastrength
02-28-14, 5:59 pm
I started a bodybuilding.com for anyone interested



http://bodyspace.bodybuilding.com/OptimusShmime/



It doesnt mean much to me but I am gonna keep it for progress and a little networking.

Metastrength
03-22-14, 8:51 pm
I've been working out like a madman!!! I definitely feel like I'm getting some sick work outs and I want to log them on here, busy and it's yet to come along in the day.

Today was killer, had awesome sumo squats and overhead press..


Sumo Squat 20-15-15-25 (95-135-135-135) lbs

DB neutral grip overhead press 15-10-10-10,10 drop set (25-30-35-35-25) lbs

Supinated tricep extensions (straight bar, cable) 25-25-25-25 (20 lbs)

supinated db tricep extensions 15-15-15 (10) lbs

DB curls 20-20-15-20 (20-25-25-20) lbs

Gymnastic rings tricep extensions/dips burnout

Decline sit ups 50-50-50

I was so cooked after the squats I had to fall on my ass and sit in the cage, thankfully I had a spotter so I could get a little crazy..

Keep seein these animal shirts being worn at the gym!! i like it