My shut up and lift log

[Nomak666]

im trying to start a log and will try my best to post everyday. i figure i spend more and more time on ef as the days go by. it all started with reading a few threads, then posting some questions, and before i knew it, i went platinum and spend atleast an hour and a half everyday on here. I will post my workout and my diet included plus any supplements or aas if im on cycle. i tend to run 2 cycles a year, 3 months on a bulking cycle, 3 months off, 3 months on a cutting cycle, 3 months off. In the past year, ive seen my body change dramatically, going from a 130 pounds to 173, now im sitting at 162. I put all my efforts into training and dieting. I spent some time locked up and when i was in there, i was reading muscle and fitness magazines and i got motivated to change my life and stay out of trouble. For anyone who needs help or advice, feel free to ask. i am not a certified trainer or nutritionalist so what i tell you is my own opinion.

 

[Nomak666]

Wednesday April 1st 2009

Today was a high carb day for me, i go 3 days with low/moderate carbs and refeed every 4th day.

wake up at 730am: take 3 lipostims if im really tired, but i usually take 2 if im not that tired

745am: 45 minutes of cardio walking/jogging at 3.5-3.8 mph

9am: 2 Cups of Oats cooked, 1 apple, 2 scoops of whey, 10 grams of creatine

1130am: 2 cups of brown rice, 8 oz grilled chicken breast

12pm: 5 caps of amplify02, 5 caps of lipoflame

train at 1230PM-2pm

230pm: 2 cups of brown rice, 8 oz grilled chicken breast

5pm: 2 cups of brown rice, 8 oz fish (orange roughy)

730pm: 2 cups of brown rice, 8 oz top round steak

10pm: 10 egg whites, 2 whole eggs


Training: Shoulders

seated hammer strength shoulder press: 1 warmup set with 45 lbs on each side, 12x90lbs(each side), 10x100lbs, 7x110lbs

seated db lateral raise: 12x25lbs, 10x30lbs, 8x35lbs

Upright row: 12x90lbs, 10x100lbs, 8x110lbs

incline rear delt db raises: 12x20lbs, 10x25lbs, 8x30lbs

btb shrugs on smith machine: 1 warmup set with 100 lbs, 15x195lbs, 12x245lbs, 10x295lbs

calve training: leg press calf raise: 4 sets of 25 reps at 100lbs (i do each leg individually, right, left, right, etc)

seated calf raise: 4 sets of 20 reps at 100lbs

time for bed, everyone have a good night.

 

[Nomak666]

Thursday Aril 2nd

730am: 2 lipostims

745am: 45 minutes cardio

9am: 1 cup of oatmeal, 1 apple, 2 scoops of whey isolates, 10 grams of creatine

1130am: 1 cup of brown rice, 8 oz chicken breast

train at 1230pm-2pm

230pm: 1 cup of brown rice, 8 oz chicken breast

5pm: 8oz fish (orange rough), 2 cups of steamed broccoli

730pm: 8oz top round steak, 2 cups of steamed broccoli

10pm: 10 egg whites, 2 whole eggs



Biceps training:

standing barbell curl (wide grip): 12x60lbs, 10x80lbs, 8x100lbs

alternating db curl (seated): 12x30's, 10x40's, 8x50's

preacher curl with ez bar (close grip): 12x80lbs, 10x100lbs, 8x120lbs

standing db hammer curl: 12x30's, 10x40's, 8x50's


Abs training:

hanging knee raise with medicine ball between knees: 4 sets of 12

kneeling rope crunches: 4 sets of 15 @ 100lbs

seated twist with 30lb barbell behind neck: 4 sets of 50reps

 

[Captain FT]

Good stuff bro keep it coming. I know this isn't the diet forum, but where are your vegies. I'd maybe do 1C brown rice 2C (by weight) of vegies.

Just my 2 cents

 

[Nomak666]

i eat veggies on my 4th and 5th meal, 4 cups worth, lol. on high carb days, it hard for me to stuff down veggies after eating so much carbs.

 

[Nomak666]

Friday April 3rd 2009:

No cardio today, im seeing fat loss just with my diet so im keeping cardio to a minimum right now. once may comes around, i will be doing cardio 7 times a week.

9am: 1 cup Oatmeal, 1 apple, 2 scoops of whey isolates

1130am: 1 cup brown rice, 8 oz chicken breast

230pm: 1 cup brown rice, 8oz chicken breast

5pm: 8oz chicken breast, 2 cups of lettuce

730pm: 8oz top round steak, 2 cups of steamed broccoli

10pm: 10 egg whites, 2 whole eggs


tricep training:

close-grip bench press: 1 warm up set at 105lbs, 12x155, 10x175, 8x195

shortbar cable pushdown: 1 warmup set at 80lbs, 12x110, 10x130, 8x150(stack)

ez bar skull skrushers: 12x70, 10x90, 6x110

single arm overhead cable extension: (this really hits the outter head): 12x35, 10x40, 8x50


Calves training:

leg press calve raises(single leg) on horizontal leg press: 30x100lbs, 25x110lbs, 20x120lbs, 15x130lbs

seated calf raise: 25x90, 20x100, 15x110, 15x120

tommorow will be my off day. im doing a 6 day split at the moment.

 

[needtogetaas]

Keeping up with a log is the best thing you can do. Some times you can go months and no one will show up in your log. So what just keep it up. Its all about you anyway.

Good job bro.

 

[ExtraMile]

Damn bro I wish I had as much diet will-power as you lol

 

[Nomak666]

Keeping up with a log is the best thing you can do. Some times you can go months and no one will show up in your log. So what just keep it up. Its all about you anyway.

Good job bro.

Thanks bro. yeah, im doing this log strictly just for me. i want to see the improvement i make over the months to the years.

 

[Nomak666]

Damn bro I wish I had as much diet will-power as you lol

it sucks at times when i see poeple enjoying real food, but thats what seperates me from them and thats what seperates my physique from theirs. diet is the hardest part in my opinion because good food is eveywhere, its all about willpower and how bad you want it.