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daily log

S

Self-Inflicted

New member
6'
183 lbs
Bodyfat unknown. Anywhere from 18-25% I would assume.



Day 1: Failure. After reading everyones logs and the routine for the day I became really excited and couldn't wait to go work out. Due to a serious emergency at work, I had to stay late. Ended up missing my trip to the gym and going to class. Excited to hit the gym after work today and hopefully nothing gets in the way of the rest of the routine.
 
That sucks man. good luck tonight!
 
Day 2: Stuck with the diet and avoided the booze. Session at the gym was really energetic and fun. Though I had a difficult time figuring out how much weight to actually use. Some exercises I over did it and had to drop down and some felt as if I could stacked on a bunch more. Hopefully next time I'll have a better idea on what the weight should be for myself. Looking forward to day 3!


Edit: Realized why I don't feel it as much as I should. I read the rep sticky over and over, but I kept thinking to drop TO 25% of the weight and not remove 25%. I'm sure tonight I'll definitely feel it during the drop sets.
 
Last edited:
Day 3: Had a great workout. Again had a problem figuring out the right kind of weights to use, but I think next time around I'll have a better idea. The shrugs were new to me, but they felt great. Did really well following my current diet and avoided booze once again. Today I can really feel the soreness throughout my upper body. I haven't been this sore in a very long time.
 
Self-Inflicted said:
Day 3: Had a great workout. Again had a problem figuring out the right kind of weights to use, but I think next time around I'll have a better idea. The shrugs were new to me, but they felt great. Did really well following my current diet and avoided booze once again. Today I can really feel the soreness throughout my upper body. I haven't been this sore in a very long time.
Click to expand...

Bro, you have mentioned not boozing twice. i'm not trying to pry, but are you trying to quit? i only ask because i am a recovering addict and i am more than willing to help you in any way possible. This program is providing an unbelievable amount of structure in my life that reaches far beyond the gym. it's my lifestyle too:)
 
Not trying to quit 100% from drinking. I don't like getting drunk, but I do like the taste of beer and enjoy having a beer or two with my friends or girlfriend. I have no problem avoiding bad foods and eating clean, but beer has been the downfall of my diet and I'm trying to avoid it at all costs during this program in order to see as much gains as possible.
 
Acela said:
Bro, you have mentioned not boozing twice. i'm not trying to pry, but are you trying to quit? i only ask because i am a recovering addict and i am more than willing to help you in any way possible. This program is providing an unbelievable amount of structure in my life that reaches far beyond the gym. it's my lifestyle too:)
Click to expand...


wow I like that you posted this

I LOVE it, I respect VERY much that you reach out like that.
I have had my own issues int he past as well, and reaching out is truly a noble thing.

Self Inflicted the booze is is nto goof for one reason as far as out trainign is concerned.

1: Alcohol can and will inhibit protien synthesis for up to 2-3 days , and you need your muscle buldign power when we do this.

2: Alcohol raises systemic cortisol ( catabolic) and Estrogen ( fat) as well
 
OMEGA said:
1: Alcohol can and will inhibit protien synthesis for up to 2-3 days , and you need your muscle buldign power when we do this.

2: Alcohol raises systemic cortisol ( catabolic) and Estrogen ( fat) as well
Click to expand...


That is why I'm not drinking during this program. I know I probably shouldn't drink at all, but it's hard when your young and thats what your friends do when they hang out.


PS. I hope everyone is as sore as I am. This is brutal.
 
Yes we are :D

I feel your pain as well. I love beer. Tuesday was supposed to be beer and dart night with my friends at the bar. I decided to skip out, but it's hard. I just keep reminding myself that I'm paying all this money and I want the most out of it.

Plus, Omega's money was in fact about what I spent at bars in a month :p
 
Self-Inflicted said:
That is why I'm not drinking during this program. I know I probably shouldn't drink at all, but it's hard when your young and thats what your friends do when they hang out.


PS. I hope everyone is as sore as I am. This is brutal.
Click to expand...


i haven't been this sore "all over" in quite some time
 
Hectic weekend due to a friends wedding. Did follow through with the work outs and will log them tomorrow or later night. Broke down and had a few drinks at the wedding last night, but it won't happen again throughout this process.
 
Self-Inflicted said:
Hectic weekend due to a friends wedding. Did follow through with the work outs and will log them tomorrow or later night. Broke down and had a few drinks at the wedding last night, but it won't happen again throughout this process.
Click to expand...





Cheating on your diet and training regimen is something that is bound to happen... The most important thing is being honest with yourself, your trainer and your peers... Document all of your progress and setbacks. You can always go back thru these pages and see how you got to where you did at the end of the 12week program.
 
I'm really behind at work due to missing days cause of the wedding, so I don't have time to dig up my lifts and logs from last week. I've decided to just start from Day 2 week 2 and make sure to to log them daily.

Yesterdays workout felt amazing and I tried to really focus on timing of the reps and rests. I still had a problem with weight, but not because I had too much, but because I was using too little. Here are the #s in weights and * indicates the weight was too easy and I felt I could of pushed out a lot more.


Triceps:
Press downs: 27.5 32.5 37.5 42.5 32.5

Chest:
Incline Presses : 20 25 25* 35* 25x8
Cable Fys: 15 20 25 30 20 (Don't have access to cable flys so I did DB FLYS, is that okay?)

Shoulders:
Military Presses: 40 50 60 70 70 50


Diet went very well.
Breakfast: 3 soft boiled eggs and a handful of almonds. 4 Lipoflame
Lunch: Steak + Brown Rice + 4 lipoflame
Pre-workout: 8 Amp02
Post-workout: 2 Scoops of whey protein, GL6 and Rawmcc
Dinner: Tri-tip with brocolli
Before Bed: 2 Scoops of whey protein.

Can't wait to get in today and hit up Back, Bics and shoulders.
 
Hi:)

don't worry the form is key, weight will come on their own.

Diet:

Please add more carbs at Breakfast AND post workout

all else looks GREAT
 
So like a bowl of oatmeal? I can't do toast in the morning because my body just refuses to swallow something so dry.

And what should I add for carbs in my post-workout meal?
 
Self-Inflicted said:
I'm really behind at work due to missing days cause of the wedding, so I don't have time to dig up my lifts and logs from last week. I've decided to just start from Day 2 week 2 and make sure to to log them daily.

Yesterdays workout felt amazing and I tried to really focus on timing of the reps and rests. I still had a problem with weight, but not because I had too much, but because I was using too little. Here are the #s in weights and * indicates the weight was too easy and I felt I could of pushed out a lot more.


Triceps:
Press downs: 27.5 32.5 37.5 42.5 32.5

Chest:
Incline Presses : 20 25 25* 35* 25x8
Cable Fys: 15 20 25 30 20 (Don't have access to cable flys so I did DB FLYS, is that okay?)

Shoulders:
Military Presses: 40 50 60 70 70 50


Diet went very well.
Breakfast: 3 soft boiled eggs and a handful of almonds. 4 Lipoflame
Lunch: Steak + Brown Rice + 4 lipoflame
Pre-workout: 8 Amp02
Post-workout: 2 Scoops of whey protein, GL6 and Rawmcc
Dinner: Tri-tip with brocolli
Before Bed: 2 Scoops of whey protein.

Can't wait to get in today and hit up Back, Bics and shoulders.
Click to expand...

maybe try a casein protein shake before bed. it will take several hours to digest that rather then the whey so you will be catabolic for a shorter (if any) period of time. mix it with ANPB to further slow digestion & add good cals
 
i hear ya Bro. i have a good feeling that it will be worth the expense :artist:

Self-Inflicted said:
I've wanted to buy casein protein, but I'm so poor it isnt even funny. I pulled everything I had in order to join this program.
Click to expand...
 
Haven't been able to post updates, but I got all my weight logged and I haven't missed a day. Will post the log some time this weekend or maybe after work.
 
Welp today I arrived at work and my laptop was dead. So I've lost all the logs I saved for the past week. I wish I would of saved them in multiple places, but oh well. Going to start logging daily so this doesn't occur again.
 
Leg day. Workout was very difficult to get through today, but I think thats due to working all weekend and lacking a lot of sleep.

Leg Press 315/25 315/15 405/12 405/12
Calf press 90/20 x 3
Squat 135 7 reps
Calf Press 90/17 90/13 90/12
 
Don't have any numbers to post because last week was too hectic to get into the gym. Not only that, but the gym I go to was closed on Thursday/Friday for the holidays. I did the leg workout yesterday and will be posting those numbers tomorrow when I have the sheet of paper in front of me. Leaving work to head in the gym in an hour to do Back/Shoulders/Bis. Will post both days tomorrow.
 
just keep track of the basic lifts and only the 4th set

incline DB for Chest

Mil Press for Delts

Leg presses and Squats for legs

Rows for Back

Calves raises for Calves

Barbell Curls for Bis

Tricep press downs for tris

:)

4 times a week we need you here or I will start to cry lol
 
No prob. I'll be doing 5 days a week like before. Could not prevent the gym from being closed, so I just did pushups. Everything will be back to normal this week.
 
Back/Shoulders and BIs


Rows = 50 x 12
DB Curls(no bar) = 35 x 10


Good workout but I felt really weak when getting to DB curls. I've done more weight before and for some reason had a problem doing 35. Going in the morning to do Chest/Shoulder/Tris
 
Chest/Tri day

Military Press 70 x 10

Incline DB press 40 x 10

Tri Pushdown 47.5 x 10

Had to switch DB press and flat press around because someone was using the machine when I got there and I was tight on time. Workout felt overall really good.

Diet for Today

6 amp 02
Workout
Post workout - Orange juice, 1 Scoop whey, 1 scoop Raw MCC, 1 scoop Glutamine
Breakfast - 3 softboiled eggs, slice of toast with ANPB, 1 cup of coffee and 3 Lipoflame
Lunch - 2 cups of brown rice, 2 turkey patties and 3 lipoflame
Dinner - Unknown as of now
Before Bed - 2 Scoops of whey protein and 1 scoop glutamine
 
Crazy week at work this week. In order to make it to the gym everyday I changed from going in the afternoon 5pm, to going at 5 am. I felt a lot weaker going in this morning, but I think thats due to not eating before or it being so early. Anyways numbers were basically the same as last leg day. I forgot to post lasts weeks 2nd leg day, but I did a 2.5 mile run outdoors.

Leg Press 405 for 15
Calf Press 90 x 12

Diet was off twice this weekend, but I managed to stay away from any drinking, so that is a major plus. Todays diet has been:

Protein shake with Whey Protein, RawMCC, Glutamine. Also had a glass of orange juice.
2 slices of toast with ANPB - Breakfast
roastbeef sandwhich - Lunch
Dinner - Unknown atm
Before bed - Protein shake with Whey and Glutamine.
 
Training is awesome. I'm really noticing a difference. The only downfall of it all is the timing. Work just got really hectic the last 2-3 weeks and with finals at school, I know my workouts have been slacking cause of it. Hopefully after this week things will get back on track.
 
Sorry about the lack of logs. I have them all written down just haven't had time to sit down and type them all out. Weight is mostly the same, except I know I went up 5-10 in Db shrugs and rows.
 
Just completed my 2nd day of phase 2. Forgot my numbers from yesterday and failed to write down todays. Off the top of my head for key lifts my #s for yesterday and today were:

Military Press 70 x 10

Incline DB press 45 x 10

Tri Pushdown 50kg x 10.

Ate nothing before the workout since I went right after I woke up. Diet for today is going to be:

6 amp02 before workout

Post Workout 6 am
Orange juice, Protein shake w/ 5gm Rawmcc, 1 scoop of protein and 1 scoop of glutamine. 1 cap of San NA-R-ALA and 3 Lipoflame

Breakfast
2 slices of bread with ANPB and a cup of coffee

Lunch
Tuna Sandwhich and 3 lipoflame + 1 cap of San NA-R-ALA

Dinner
Unknown + 1 cap San NA-R-ALA

Before Bed
Another protein shake w/ 5gm rawmcc, 1 scoop of protein and 1 scoop of glutamine + 1 cap of SAN- NA-R-ALA.

Tomorrow I'll begin taking Luecine or maybe tonight after I get it. Will also begin to increase protein intake in my shakes once I buy another bucket some time this week. Hopefully today.
 
Workout felt great up until the 15 minutes of cardio after. I think 3 minutes in I was ready to die, but made it the full 15. Also I changed gyms because my old one was to expensive, so I got a lot of looks at 24 hour fitness for using the little weights. Bothered me for the first few minutes, but I quickly got over it.

Am I taking the San NA-R-alpha lipoic acid correctly? Everything else diet wise look correct? Going to be sending you a pm shortly about the new routine.
 
the thing about that cardio is that it will generate a lot of fat calorie burning with Minimal time investment
and also Clear lactic acid and other waste from these increasing workouts
:) poetry
 
Didn't make it to the gym yesterday and my diet sucked. Hardly ate anything and consumed lots of alcohol. Girlfriend gave me the boot yesterday so it was a difficult day to get things done. Hopefully I can use this in a positive way and use this program to focus more of my energy.
 
Last edited:
Military Press 70 x 12

Incline DB press 45 x 10

DB Flys 25 x 10

Tri Pushdown 52kg x 12




Diet


Breakfast
2 slices of bread with ANPB + 3 lipoflame + 1 cap of San NA-R-ALA

Lunch
Tuna Sandwhich and cherries + 1 cap of San NA-R-ALA

Preworkout
6 amp02 + 2 lipoflame

Post workout
Orange juice
2 scoops of whey protein, 5gm of creatine, 5gm of glutamine

Dinner
Roasted Chicken, Brown Rice, Salad + 1 cap of san na-r-ala

Before Bed
Another protein shake w/ 5gm rawmcc, 2 scoop of protein and 1 scoop of glutamine + 1 cap of SAN- NA-R-alpha lipoic acid.
 
The workout went fairly well. I'm sad about not making any progress on my incline and that I struggled with the current weight, but I really pushed it on the machine press. Though I struggled, I still felt fucking huge and couldn't stop looking in the mirror. Lip and amp02 were great as always. Still trying to figure out when and how many to take work best for me.
 
:) hi

Are you taking the other supps as specified

do this phase 2 for 2 more weeks if its not clicking I will re adjust for you
:)
 
Actually I'm still doing Phase 1 to make up for the 2 1/2 weeks that I have missed. Taking everything so far except the Leucine which I haven't figured out how to fit in. I have a bucket of Xtend, but it doesn't mix with all the other stuff so I have to take it on its own and haven't really figured out when is best to take it. Any advice?
 
Self-Inflicted said:
Taking everything so far except the Leucine which I haven't figured out how to fit in. I have a bucket of Xtend, but it doesn't mix with all the other stuff so I have to take it on its own and haven't really figured out when is best to take it. Any advice?
Click to expand...


take it like a champ:)

put in a bit of water in a shot glass with you dose and down it

thanks for clearing up level 1 prolonged

that made me feel better, I really sat down when I gave 2 to everyone

and am sure their versions will be the best as your is.
 
Lets see...

DB Rows 50 x 12
DB Curls 30 x 7


Diet

Breakfast
2 Lipoflame + 1 NA-R-ALA + 2 wheat english muffins with ANPB

Lunch

Tritip Sandwhich with mustard + 1 NA-R-ALA + Multi Vitamin(Animal Pak)

Preworkout
2 lipoflame + 6 amp02 (OMGZ AWESOME)

Post Workout

Glass of OJ followed by 2 scoops of whey protein, 5gm creatine, 1 scoop of glutamine.

Dinner
Unknown

Before Bed
Another shake - the creatine + Xtend.
 
Sorry Omega sir! This weekend has been extremely insane with family issues. Still not resolved, but I'll be in the gym tomorrow for sure and have logs shortly after.
 
Military Press 70 x 8

Incline DB press 30 x 12

DB Flys 25 x 10

Tri Pushdown 52kg x 10


Back from missing a week and a half due to RL issues that had to be sorted out. Anyways, the work out felt great, but I had to use lighter weight and at some points that even seemed too much. Hope to get back where I was ASAP. Heading into the gym now to complete my next workout.
 
Last weeks Back #s were (from memory)

Shrugs 80x10
DB CurlS 30X 7
DB Rows 55x 7


Yesterdays Chest day

Military Press 70 x 10

Incline DB press 35x 12

DB Flys 25 x 10

Tri Pushdown 140 x 20
 
Pulldowns
90x20
100x15
110x10
120x7
90x15

Dumbbell Rows
40x20
45x15
50x10
55x7
40x10

Dumbbell Shrugs
50x20
55x15
60x10
65x7
50x10

Dumbell Standing Laterals
15x20
15x15
20x10
20x7
15x10

dumbbell Curls
15x20
20x15
30x10
35x7
20x8

Reverse Barbell Curls
30x20
40x15
40x10
50x7
30x8
 
Machine Press

95 x 20
135 x 15
155 x 10
155 x 7
135 x 8


DB Bench Press
30 x 20
40 x 15
35 x 10
40 x 7
30 x 7

DB Flys

15x20
20x15
25x10
30x7
15x12

Military Press
40x20
50x15
60x10
70x7
70x7
50x15

Close Grip Bench
95x20
115x15
115x10
115x7
95x7

Tricep Pushdowns

140x20
160x15
180x10
200x7
160x15
 
Pulldowns
100x20
110x15
120x10
130x7
100x10

Dumbbell Rows
45x20
45x15
50x10
55x7
40x8


Dumbbell Shrugs
55x20
60x15
65x10
70x7
55x10

Dumbbell Standing Lats
15x20
15x15
20x10
20x7
15x10

Dumbbell Curls
20x20
25x15
25x10
30x7
15x10

Reverse Barbell Curls
40x20
40x15
50x10
60x7
40x15
 
Leg presses
315x12

Calves raises

100x15

Have a Question:

Currently I am taking Xtend. 4 scoops(2 servings) in the morning and another 4 scoops after my workout. My questions is whether I am taking this at the correct time. Part of me thinks I should be taking the first 4 scoops when I take my creatine 1 1/2-2 hours b4 my workout, but I am unsure and am curious as to whether it matters when I take it. Also would it be more beneficial to do 6 scoops earlier in the day and 2 scoops after workout? Or vice versa? Any thoughts Omega?
 
Yes!

take the Xtend in the AM uposn rising

and take it again 1 hour Pre workout

that would be ideal.
 
OMEGA said:
Yes!

take the Xtend in the AM uposn rising

and take it again 1 hour Pre workout

that would be ideal.
Click to expand...


what is Xtend?

if it is a penis enlargement formula then count me "in"
 
Machine Press

115x20
135x15
155x10
155x7
135x10

DB Bench Press

30x20
35x15
40x10
45x7
30x8

DB Flys

20x20
20x15
25x10
30x7
20x10

Military Press

40x20
50x15
60x10
70x7
50x10
70x7
50x8


Close Grip Bench

95x20
115x15
115x10
135x7
95x10

Tricep Pushdowns

140x20
160x15
200x10
220x7
160x15


Resent you a PM. Please let me know if you receive it.
 
Machine Press
115x20
135x15
155x10
175x7
135x10

DB Bench Press

30x20
35x15
40x10
45x7
30x10


DB Flys
20x20
25x15
30x10
35x7
20x15

Military Press
50x20
50x15
60x10
70x7
50x10
70x7
50x10

Close Grip Bench Press
95x20
115x15
135x10
135x7
95x10


Tricep dip press
160x20
180x15
200x10
240x7
180x15
 
Pulldowns
110x20
120x15
130x10
140x7
110x8

DB Rows
45x20
45x15
50x10
55x7
40x7


Dumbbell Shrugs
60x20
65x15
70x10
75x7
60x15


DB Standing Lats
15x20
20x15
20x10
20x7
15x8

Barbell Curls
40x20
40x15
50x10
60x7
40x15

Reverse Barbell Curls
30x20
30x15
40x10
40x7
30x12
 
Machine Press

115x20
135x15
155x10
175x7
135x10


DB Bench Press
30x20
40x15
45x10
55x7
40x10

DB Flys
25x20
30x15
35x10
40x7
30x8

Barbell Curls
40x20
50x15
60x10
60x7
40x10

Tricep Press
200x20
220x15
240x10
260x7
200x10

Preacher Curls
30x20
35x15
35x10
45x7
35x6

PressDowns
forgot to write these down.

Pushups + 15 minute of cardio.


Everything felt great except the preacher curls. Had a hard time getting through them.
 
Yes, I fail at logging. Have all the logs in my car floating around the backseat. Maybe one day I'll pull em out and update them, but here is yesterdays chest,arms.

Machine Press

135x20
155x15
175x10
195x7
135x10


DB Bench Press
40x20
45x15
50x10
60x7
45x10

DB Flys
25x20
30x15
35x10
40x7
30x8

Barbell Curls
40x20
50x15
60x10
70x7
40x10

Tricep Press
200x20
220x15
240x10
260x7
200x10

Preacher Curls
15x20
20x15
25x10
25x7
15x8

PressDowns
forgot these again. Weights are in KG so its harder to remember.

Pushups 3 sets of 20. Missed out on cardio. Great workout overall, but I still think I can keep going up in weight if I just push myself.
 
its ok

I have come to realize that logs are only needed twice a week

that enough of a foot print for peoples records
 
Machine Press

155x20
175x15
195x10
195x7
155x6


DB Bench Press
45x20
50x15
55x10
60x7
40x6

DB Flys
30x20
35x15
40x10
45x7
30x8

Barbell Curls
50x20
60x15
60x10
70x7
40x7

Tricep Press
220x20
240x15
260x10
280x7
220x10

Preacher Curls
15x20
20x15
20x10
25x7
15x8

3 sets of 20 pushups and 10 minutes of cardio.
 
Got to get back on track with the logs and such. Yesterday I switched my routine around a little bit due to people using machines and being short on time. So yesterdays key lifts were:

Military Press

70x20
80x15
90x12
100x10
120x10

DB Laterals

20x20
20x15
20x10
20x7
20x10

Barbell Curls
50x20
60x15
70x10
80x10

Will do Chest/Tris today and get back to the normal schedule after these 3 days.
 
Machine Press

135x20
165x15
185x10
225x7
155x6


DB Bench Press
50x20
60x15
70x10
80x7
40x6

DB Flys
20x20
20x15
25x10
25x7

Barbell Curls
70x20
80x15
90x10
80x7


All from memory. Can't remember the other #s sadly.
 
Military Press

70x20
80x15
90x12
100x10
90x7
110x10
80x5


DB Laterals

20x15
20x15
20x15
20x15


Scared to go higher than 20s so I went with more reps for each set except the first.

The machine for pressdowns and 1 arm press downs was being occupied for a while so I decided to just mix it up a bit. Didn't both me much because it was refreshing to do something new.


Tricep Dips

220 x 20
260 x 15
300 x 10
320 x 10

Still felt like the weight was too light, which is strange because Ive never gone to 300 before so I decided to keep going

340 x 8
360 x 8
300 x 5


Seated Tricep Press

45 x 20
50 x 15
55 x 10
65 x 8
50 x 7



Once we get our new routines for phase 3 I'll start to log more information for the final stretch. As far as the workouts are going, I'm loving it. Lots of energy in the gym and its the highlight of my day. The only problem is that I'm lacking a lot of sleep. I go to the gym at 5:00pm so I usually pop 2 Lipoflame and 5 Amp02 around 4:30ish. I've been doing it that way for almost a year, but lately I've found it really hard to fall asleep due to a lot of energy at night. Any thoughts?
 
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