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Titan Training Journal

MonStar1023

New member
I have finally decided to give the Titan Training System, a serious run through. I have tried this system a few times before and I really didnt care for it too much but I recently changed my mind. I am going to do a CKD like Leo Costa Jr. recommends.

Cardio.
On training days... (Days 1,2,4,5)
20-30 minutes
On non-training days... (Days 3,6)
20-30 minutes 2x per day
On carb-up day... (Day 7)
NO CARDIO

Diet. CKD.
On training days... (Days 1,2,4,5)
2500-3000 calories
Approximately 150g protein
Under 20g carbs
Approximately 250g fat

On non-training days... (Days 3,6)
2000-2500 calories
Approximately 150g protein
Under 15g carbs
Approximately 200g fat

On carb-up day... (Day 7)
Probably wont follow too much of writing everything... basically a binge day for the most part. Approximately 700g carbs to refill glycogen stores starting off with high-glycemic and then moving over to low-glycemic.

Supplements.
Rotate Xenadrine, standard ECA Stack, and MD6 on different days, 5g of creatine postworkout on training days. A good multi-vitamin 2x per day as well. On carb-up day 20-30g of creatine, and 1.5g of ALA will be added.

Training. Titan Training System.
Day 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS

Day 2: Base Training. (compound exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets

Day 3: REST.

Day 4: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS - 1.5 minutes rest between sets
back 6x4; 4 SETS - 1.5 minutes rest between sets
biceps 6x4; 4 SETS - 1.5 minutes rest between sets

Day 5: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS - 1.5 minutes rest between sets
triceps 6x4; 4 SETS - 1.5 minutes rest between sets
calves 6x4; 4 SETS - 1.5 minutes rest between sets

Day 6: REST.
Day 7: REST.

Wish me luck!! And be sure to post any replies or questions about my program/diet!!
:D:D
 
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Let me be the first to wish you good luck, get huge man!
 
Thanks a lot bro I appreciate it and I definitely need it especially with the DIET damn!! Haha thats the problem that I have had the last time or 2. Definitely gotta stick to it this time!!
:D:D
 
Hey

So I've been trying this Titan Training for a week now. It's really not that bad except that my legs are tremendously sore becasue they have no carbs to help recovery.

Anyway, I was wondering. If you're looking for strength gains, why do you do so much cardio. I haven't done any cardio this week other than warmup and cool down because I have found it to be so degenerative towards my results. Plus, you're on a CKD diet. All you burn is fat, especially during those intense training session 4 days a week.

Any thoughts?
 
Whatsup bro? Yeah definitely I understand what your saying completely. I am thinking about cutting back a little on my cardio but I have a shitload of fat to lose you dont even understand. My diet has sucked these past few months with junkfood etc. and now its time to lose it all.

I only be doing 20-25 minutes after my workout because my workouts with Titan Training only last 30-40 minutes and I want to be sure to be burning calories for a good hour. And on non-training days I will be doing more cardio to keep my metabolism up and to just keep burning as much fat as possible. Thanks for the reply though bro I appreciate it.

Muscle rounds hurt like a bitch huh!?
:p:p
 
WEEK 1, DAY 1- SEPTEMBER 1, 2001

This morning I weighed around 220 lbs. and definitely felt pretty soft and flabby. My waist measured a huge 37.75"! Damn thats so sad I hope to drop both of these numbers in the next few months. Wish me luck!!

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2270
Total (g) Protein: 122g
Total (g) Carbs: 21g
Total (g) Fat: 185g
Calories were TOO LOW and protein and fat was also TOO LOW!! Need to keep it up tomorrow.

Sleep.
9 hours sleep last night... slept really well after taking 6 mg. melatonin before bed. Need LOTS of sleep with this type of intense training.

Supplements.
Good multi-vitamin 2x today, Xenadrine 2x today, first thing in the morning and 30 minutes before training, 5g creatine postworkout/cardio.

Training. Volume Training.
low-incline dumbbell flyes 40x15; 40x15; 40x15
(supersetted with)
seated v-bar cable rows 120x15; 120x15; 120x15
seated dumbbell side-laterals 20x12; 20x12; 20x12
(supersetted with)
close-grip cable upright rows 40x12; 40x12; 40x12
standing cable curls 40x15; 40x14; 40x13
(supersetted with)
kneeling overhead cable ext. 40x15; 40x14; 40x13
one-dumbbell calf raises 60x12; 60x12; 60x12
(supersetted with)
seated leg tucks (bodyweight) 15x15x15
wrist roller 25x7; 25x5; 25x4
(supersetted with)
dumbbell static holds 90x(failure); 90x(failure); 90x(failure)

Training Comments.
Workout went VERY VERY well. Definitely was intense and really felt totally exausted afterwards. Hit chest and back hard with flyes and rows. Good stretch with flyes and a good contraction in the lats and rhomboids with the cable rows. Shoulders were definitely hit hard with laterals and traps were hit hard with upright rows. Side delts really took a beating. Calves and abs were hit pretty hard I guess not too intense. Forearms got a GREAT workout. Great pump and good burn.

Training Length.
Workout was around 35 minutes. Breif and intense.

Water.
Definitely not enough at all. Need a LOT more tomorrow.
:D:D
 
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WEEK 1, DAY 2- SEPTEMBER 2, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2390
Total (g) Protein: 146g
Total (g) Carbs: 14g
Total (g) Fat: 191g

Sleep.
7 hours sleep last night... need to get at least 7+ hours every single night.

Supplements.
Good multi-vitamin 2x today, ECA Stack 2x today, first thing in the morning and 30 minutes before training, 5g creatine postworkout/cardio.

Training. Base Training.
flat med.-grip barbell presses 205x8; 225x6; 235x5; 240x4; 245x3
wide-grip front chins (bodyweight)x8; 5x6; 10x5; 15x4; 20x4
standing push presses 115x8; 125x6; 135x5; 145x4; 155x3

Training Comments.
Workout went alright I guess. Hit pecs hard with flat presses even though chest was a little sore from yesterday. Back was worked pretty well I guess with weighted chins. Shoulders and traps were hit hard as well with push presses. :D:D

Training Length.
Workout lasted around 35 minutes.. pretty intense I guess for the most part.

Water.
Took in a good amount.. more then yesterday.
 
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I just wanted to add in here real quick that I might not always be up to date with my journal because I am only able to post on it during school. Which is basically going to put me around a day behind.

:(:(
 
WEEK 1, DAY 3- SEPTEMBER 3, 2001

Cardio.
20 minutes stationery bike first thing in the morning on an empty stomach.

Diet.
Total Calories: 2300
Total (g) Protein: 36g (need to EDIT)
Total (g) Carbs: 3g (need to EDIT)
Total (g) Fat: 104g (need to EDIT)

Sleep.
7 hours sleep last night... very bad sleep. Woke up for around 2 hours and then went back to sleep.

Supplements.
Good multi-vitamin 2x today, MD6 2x today, first thing in the morning and 30 minutes before cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day. Took in some diet sodas as well.
 
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