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Log

Acela

Acela

New member
I figure i'll log workout, meals & rest. I don't have a physical job BTW. I am doing the perscribed leg/abs workout tomorrow because i didn't get the thread to begin today. I worked my chest & abs today. My cycle (hasn't started yet) is in my signature as well as current supplements.

solid nights sleep of 7.5 hours

5:30 wake
5:45 1 cup of oatmeal
6:30-8 workout
8:45 - 30 grams of whey mixed with 55 grams of maltodextrin
11 - whole wheat pasta mixed with ground beef with dash of tomato sauce
1:30 - whole wheat wrap with 1/4 pound lean sliced turkey & 2 slices provolone and lettuce with mustard
4 - large salad with can of tuna & olive oil & balsamic vinegar dressing (light)
7:30 - 3/4 lb grilled salmon with cup of steamed brocolli
10 - i'll have 35 grams casein protein & 20 grams of whey mixed with H20 & a scoop of ANPB

for this workout i tried to apply my interpretation of Omega's priciples (constant tension 4/5ths ROM).

Chest/Abs
Parrallel bar dips - 15, 15, 12 (with a 25 lg plate), 10 (45 lb). i never locked out on any rep during any set

Smith machine low incline bench (slightly wider grip, again never locking out) - 15,12,8,7

Strict cable flys - 15,12,12,10
superset
pushups - failure x4

crunch machine - 1xfailure
side oblique crunches - 1x15 each side
decline leg raises - 1x20
incline situps 1xfailure
roman chair situps - 1xfailure

i forgot to incorporate those drop sets. Overall it was actually a great workout. i should be very sore from the partial rep scheme. looking forward to legs tomorrow AM. I think my starting stats are: 5'8", 180lbs, 14% BF (not sure how accurate the instrument is that you hold straight in front of you with both hands). I feel like I look a bit leaner than some who have posted pics claiming to be 10-12% BF but oh well. i will get pics up shortly, embarrasingly i've been tanning to clear up some bacne, but I should be GTG in a few days.

Best of luck to all paticipants.
 
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yea youll do great on that cycle. i am thinking of adding some mast on my spring cutter
 
workout #2, Tuesday
slept for 7 hours straight

Legs
this "constant tension" is fucking killer. I did my 1st set of 25 reps on the leg press and i knew, right then and their, that this workout was going to be an endurance test for me.

I completed that exercise as perscribed and literally had leg buckling and wobbly legs for the rest o my workout

seated calf went fine, really focusing on the ROM being the 3/4

Smith squats....i couldn't do the first set for 25 reps. i was guessing as to what weight to use and obviously picked too much. got 18 reps ans felt like i was going to puke. finished the other sets out.

Omega- for the 2nd part of the last (drop) set i was doing a more "full" ROM (more ass to floor) was this incorrect? should the drop set be performed with the same 3/4ths ROM?

the other set of seated calves were fun. i was trying to hold each rep at the top peak contraction till failure got a good burn. my calves have some good endurance since i have been doing NelsonMontana's calf routine the last 3 months (i actually have gotten those stubborn things to grow a bit! LOL)

didn't do abs because i had done them the day before and they were extremely sore.

diet is this for today, exact, no deviating from it:
#1 cup of oats pre workout
workout
#2 shake consisting of 30 grams whey/ 55 grams maltodextrin
#3 grilled chix breast with a good portion of sweet potatos
#4 wheat wrap with 1/4-1/3 lb lean sliced turkey w/ provolone & mustard
#5 large salad with can of tuna soaked in olive oil. a little balsamic dressing
#6 7oz grilled salmon with a shitload of broccolli
#20 grams whey/30 grams casein mixed with H20

i think i'm going to start weighing myself and checking BF 1xweek and logging that
 
Acela said:
workout #2, Tuesday
slept for 7 hours straight

Legs
this "constant tension" is fucking killer. I did my 1st set of 25 reps on the leg press and i knew, right then and their, that this workout was going to be an endurance test for me.

I completed that exercise as perscribed and literally had leg buckling and wobbly legs for the rest o my workout

seated calf went fine, really focusing on the ROM being the 3/4

Smith squats....i couldn't do the first set for 25 reps. i was guessing as to what weight to use and obviously picked too much. got 18 reps ans felt like i was going to puke. finished the other sets out.

Omega- for the 2nd part of the last (drop) set i was doing a more "full" ROM (more ass to floor) was this incorrect? should the drop set be performed with the same 3/4ths ROM?

the other set of seated calves were fun. i was trying to hold each rep at the top peak contraction till failure got a good burn. my calves have some good endurance since i have been doing NelsonMontana's calf routine the last 3 months (i actually have gotten those stubborn things to grow a bit! LOL)

didn't do abs because i had done them the day before and they were extremely sore.

diet is this for today, exact, no deviating from it:
#1 cup of oats pre workout
workout
#2 shake consisting of 30 grams whey/ 55 grams maltodextrin
#3 grilled chix breast with a good portion of sweet potatos
#4 wheat wrap with 1/4-1/3 lb lean sliced turkey w/ provolone & mustard
#5 large salad with can of tuna soaked in olive oil. a little balsamic dressing
#6 7oz grilled salmon with a shitload of broccolli
#20 grams whey/30 grams casein mixed with H20

i think i'm going to start weighing myself and checking BF 1xweek and logging that
Click to expand...

Nice dude. I like your diet too... think I might give it a shot for one day.
 
Virtuoso said:
Nice dude. I like your diet too... think I might give it a shot for one day.
Click to expand...

thanks buddy

as far as the diet goes, i'm doing a form of carb-cycling
monday & tuesday no carbs past 2pm
wednesday none past 12pm
thur/fri/sat/sun all balanced meals except for my casein shake before bed (no carbs)

giving it a run. its my first real diet "plan" and i think it should go well with my goals & gear etc.
 
workout #3
slept for about 9.5 hours

weighed in @ 182lbs.....getting BF done tomorrow AM

legs have a nice soreness particularly my hip & lower quad area from yesterdays workout

Back/Traps/Bi's

Had a really great workout. my lats are probably my strongest part and i have a really easy time isolating them especially with single arm movements.

i really enjoyed the shrugs utilizing just the top half motion. i held each rep to a "1" count then the final rep of each set till failure. not sure if that was proper but i got an amazing pump.

i was so pumped that i could only do 2 sets of the bent over laterals. My ROM felt like it was 40% of my usual ROM (keep in mind i'm using super strict form and don't want to cheat AT ALL)

1 set of 25 on the EZ bar gets the blood flowing quickly. did that in the 25,15,10,7 drop failure scheme and 4x20 with a reverse grip. my arms an upper back were so fucking pumped i couldnt shave in the locker room after my workout LOL

didn't do cardio but intend to do it tomorrow. i had to squeeze this workout in during the middle of my work day. if tomorrow is a perscribed "off" day i will do cardio then.

Diet
8:30 am 1 cup oats
9:30 am shake 30 grams whey/20 grams casein/55 grams maltodextrin mixed w/H20
12pm 1/3 cup sweet potatos & 1/2 container of no fat cottage cheese
2pm workout
3:30 pm shake of 30 grams whey, 1 scoop ANPB, 1 tsp. honey, 1nature valley granola bar mixed with apple juice
6:30 1lb grilled salmon 3/4 lb steamed brocolli 1 huge scoop of ANPB
9:30 shake of 25 gram casein/20 grams whey, 1 large scoop of ANPB

tomorrow - sunday its balanced meals with carbs all the time except my PM shake
 
workout#4

slept 7 hours straight
today would have been a rest day but i did about 45 minutes of low impact cardio (half on the treadmill and half on the elliptical) then a few lower ab exercises supersetted with crunches. i hit the speed bag for 10 minutes.

in hind sight, i should have rested. i feel a bit run down, but that could be a function of being flat out busy at work (self employed mortgage broker/sales...it can be a big mental drain sometimes) and i should have gone to bed a little earlier.

this carb-cycling that i'm doing is making my skin feel extremely tight and i'm sore practically all over from this new routine :)

diet should be 100% on point today. didn't have a chance to check the BF this morning. i'm dating one of the trainers at my gym so she does it for free whenever i want (they are supposed to charge 15 fucking dollars otherwise LOL) but she had clients the entire time i was their. hopefully next time.

looking forward to tomorrow. it sounds like everyone is getting a lot out of this. K to everyone!
 
I know this isn't about gear, but.....my shit arrived today and i did a shot of testP & masteron

i am extremely happy
 
I think its great that you are ON but I could not imagine being able to deal with the pumps on this routine. Hell, the pumps are killing me now and I am squeaky clean. Keep us posted on that aspect if you do not mind because I am curious how you are able to handle it.
 
Acela said:
it wouldn't let me give any to partagus. sorry bro, but good work so far
Click to expand...


Thanks Bro! It's the thought that counts! :)
 
Good stuff bro!


Please let us know how the juice affects your workouts... You might experience some OVER-Pump when you are on.
 
I was very busy yesterday so i couldn't keep up my log, although i did workout. This entry will encompass 2 workouts, Friday and Saturday. BTW, i got my BF tested (something that you grip with both hands while they are extendedstraight out), sadly it is 16%. I honestly thought i was like 12-13%. Any input as to how accurate those are? Anyway, so here are my starting stats: 5'8", 184 lbs (first thing in the AM) @ 16% BF

Friday's workout - upperbody push (chest,shoulders & tri's)

This was an exceptional workout. I found it very easy to isolate my muscles and was very focused on peak contraction.

I'm still figuring out my weights for this program, especially for the sets of 25 & 15. I enjoyed the hell out of the high rep shrugs. I NEVER get sore in my shoulders and i had a nice tightness their this morning

Saturday workout - legs & Abs
I had to start with smith squats because the leg press was being used. I couldn't get my first set of 25. i simply failed @ 18, fucking legs were wobbling. I spent the next 5 minutes doing deep stretching because they (legs) got so tight, so fast. managed to get the rest of my sets nicely after re-evaluating my weights and warming up a bit.

it's funny getting some looks from peeps who are used to seeing you throw up quite a bit more weight than you are struggling with now! Honestly, those first 2 sets of 25 & 15 get a good CARDIO workout for me as well. I am trying to pay strict attention to rest time in between sets. 1:30 MAX. I have never worked out like this either. Because i'm doing more volume (i was used to doing 1 body part ED so i could get a complete workout in 45-60 minutes) and because i workout before work, I can't spend over 1:10 minutes on the gym floor. getting up @ 5:30 every day to workout first thing is tough enough.

anyway, the rest of the workout went as perscribed. I noticed that my endurance was a lot better on leg presses this workout.

I will write down weights starting Monday for the core exercises.

diet has been 100% spot on as well

Question for Omega....i'm a little confused by the ab workout detailed in your ab thread. the machine that you do side obliques with....do you do 1 set to each side (hitting both sides), supersetted with reverse hypers for 4 sets of 20? then just 4 sets of crunches also 4x20?

just looking for some clarity. thanks
 
......the aftermath of legs

completely sore all the way from my achilles up to my obliques. glutes as well, but i'll attribute that to the EOD propionate shots i've put their :>

diet has been on point. not sure if the 2 glasses of wine (red) last night are that bad? feel free to give an opinion on this.

BTW had grilled ostrich meat for dinner...first time...absolutely delicious and its something like 94% lean and has more protein then steak.

today is a rest day. i'm just prepping meals for monday & tuesday to get that out of the way and writing out the workout for tomorrrow. tomorrow i'm going to keep track of all my weights/reps for the "mass" movements.

cheers everyone
 
Workout today back/rear delts & bi's

hammer strength front pulldowns, underhanded grip, both sides done simultaneousley
35 lbs each side x 25
45 lbs each side x 15
60 lbs each side x 10
70 lbs each side x 7
55 lbs to failure x 8
had great contraction, good ROM and the rep speed was on point

hammer strength row 1 side at a time
45 lbs x 25
55lbs x 15
65 lbs x 10
77.5 lbs x 7
65 x 11 (failure)
after watching the youtube link for proper rep speed, i realized that i did these WAY TOO FAST. i still got a geat pump but i will improve.

shrugs
45lb DB's x 25
50lb DB's x 15
60lb DB's x 10
70lb DB's x 7
55lb DB's x 8 failure
held last rep of each set for about 3 seconds
these felt good

completed the rest of the workout but didn't log weights. i'm already feeling tighter and i think i'm starting to adjust to those first 2 high rep sets.
 
Acela said:
......the aftermath of legs

completely sore all the way from my achilles up to my obliques. glutes as well, but i'll attribute that to the EOD propionate shots i've put their :>

diet has been on point. not sure if the 2 glasses of wine (red) last night are that bad? feel free to give an opinion on this.

BTW had grilled ostrich meat for dinner...first time...absolutely delicious and its something like 94% lean and has more protein then steak.

today is a rest day. i'm just prepping meals for monday & tuesday to get that out of the way and writing out the workout for tomorrrow. tomorrow i'm going to keep track of all my weights/reps for the "mass" movements.

cheers everyone
Click to expand...


excellent

consider wine a Cheat Meal and NO more then once a week bro PLEASE
, and try to schedule it where you have a day off the next day.
Drink tons of water to clear toxins the day of use and the day after.

The way all of you are doign leg is the most power full way to do it, AND keep you lean as well:)
it is such a potent sytemic shock that you have no choice but to adapt psotively

good call n the Ostrich, as I said always double up on protein Dinner time with Greens
 
OMEGA said:
excellent

consider wine a Cheat Meal and NO more then once a week bro PLEASE
, and try to schedule it where you have a day off the next day.
Drink tons of water to clear toxins the day of use and the day after.

The way all of you are doign leg is the most power full way to do it, AND keep you lean as well:)
it is such a potent sytemic shock that you have no choice but to adapt psotively

good call n the Ostrich, as I said always double up on protein Dinner time with Greens
Click to expand...

Shit "2 glasses of red wine" = cheat meal? I'm in college and get pulled out quite often... its hard staying away from alcohol. I generally get a couple drinks when I go out, but its a straight liquor w/ water or diet soda. Plus when I'm back home I chug water and drink a low-carb protein source. I should only be doing this once a week at most? I definitely will stop if its significantly hampering gains.
 
NO ONE SHOULD BE drinking

but we are all Human, 1 day a week MAX

Alcohol directly inhibits protein Syntheses, Elevates Cortisol , Suppresses Test, and elevates Estrogen
 
good job bro
 
HaHa....i'm swamped @ work the last couple of days. i will update tonight, but i did the chest, shoulders and tri's yesterday (i will log #'s tonight) and did 45 min. of cardio today.

i naturally get up at 5:30am so i'd rather do something productive like watch sports center while walking on the treadmill.

if you are really against that, instead of a complete rest day, let me know

OMEGA said:
chop chop!
Click to expand...
 
no its ok Bro
just take no more then 3 rest days a week other wise I will get super pissed lol

thats why from the get go I said for people to post 4 days a week
 
OK, my update

Tuesday morning workout: chest/shoulders/tri's

DB incline
35's x 19
40's x 15
45 x 10
55 x 7
40 x 8

i was appalled at how weak i was at the higher rep sets (25 & 15).

Front Military press
lbs on each side
25 x 14
25 x 11
30 x 10
35 x 7
40 x 4
25 x 4

at this point i had done the hammer strength flat press, DB inclines & flys. i was fucking toast and i burned out my deltoids inadvertantly by having to use a different angled cable set for flys. bummed out again by the lack of endurance but its OK

Straight bar pressdowns
let me premise with this weight stack is different, it's not in lbs....
27.5 x 25
35 x 15
40 x 10
50 x 7
40 x 9

the other exercises were done "as perscribed". overall, it FELT like a satisfying. i had a crazy burning going on with my front delts and pecs. the weight will follow, i guess it might take a few more workouts.

diet has been good except for lunch that day. i ate a plate of american chop suey and a slice of pizza. other than that its been 100% clean the rest of tuesday and all of today (wednesday)

Wednesday workout:
15 minutes elliptical. good tension and got a decent sweat going
15 minutes treadmill. moderate incline at a 14 minute a mile clip
stretch for 5-10 minutes
hit the speed bag for 5 minutes

nothing special but got my day off to a good start. needed to clear my head from work BS

weights tomorrow, LEGS
 
Thursday workout, Legs & Abs
sleep was about 7 hours

leg press
weight is # of lbs on each side of the sled
35lbs x 25
40lbs x 15
55lbs x 10 (the weight was easy at this # of reps)
85lbs x 7
60lbs x 7-failure
I feel like the legs are starting to adjust to this (it's my 3rd workout for legs) ...although i'm still a bit disappointed at my sets of 25 & 15. good pump though and my form IMO was practically flawless

the smith machine & power rack were being used so i had to improvise. there is a cable machine that i could comfortably:
1. lower the handles to the floor
2. use the fly attachments
3. grip them so my palms are facing up, elbows tucked to the side
4. perform a squat motion

i realize its not a perfect arrangement but it had to do
15 plates on each side x 25
22.5 plates x 15
32.5 plates x 10
47.5 plates x 7
40 plates x 8- failure
i honestly don't know how much weight is represented per plate

2nd set of seated calf raises
90 lbs x 20
105 lbs x 20
110 lbs x 20
115 lbs x 19

overall this was really good. just using the top half of the motion and holding each rep for a "1" count. great burn

everything else was done as perscribed. legs weren't as wobbly as before
 
Saturday workout, back/rear delts/ bi's
sleep - 8 hours
diet in check except for 2 glasses of red wine @ night to get the girl frisky :>

Hammer strength front pulldown
weight is in LBS on each side
35 x 25
50 x 15
65 x 10
75 x 8
60 x 6-fail
FINALLY, some endurance while not compromising form. ROM was near perfect and excellent contraction

Hammer Strength single arm row
weight is in LBS each side
47.5 x 25
60 x 15
72.5 x 10
85 x 12 (really, really great set)
60 x 6
my problem last time i did this exercise was my rep speed. all under control now. my Amp02's must have kicked in because i practically doubled my reps (12 instead of 7). it felt GREAT

Shrugs done with DB's
50 x 25
60 x 15
70 x 10
75 x 9
60 x 6
good burn

EZ (cambered) curls
30 x 25
40 x 14 (at this point i hardly had any ROM)
50 x 12
i was so fried that i jumped right into reverse curls before my ROM was non-existant. also performed lateral raises as perscribed (used 7.5 DB's up to 20's)

this workout was awesome. i was so fried and tight that i couldn't shave in the lockerroom after. i couldn't hold my right hand up long enough without shaking!
 
YES!!!!!!!!!!!!!

I love it this day Flows for me too

you will be doing 3 plates on the 1 arm rows in no time, and with the form we use your Back will get THICK
 
Workout - chest/tri's/front delts
slept for about 6 hours (my Patriots were kicking ass late-night)

DB incline
35 x 25
45 x 15
50 x 10
60 x 7
45 x 6 - failure

cable flys
this isn't in LBS, its # of weight plates
17.5 x 25
20 x 15
25 x 10
30 x 7
25 x 8 - failure

Front military press
weight is LBS per side
25 x 15 (still haven't managed to figure this out...i think doing this as my 4th exercise makes early fatigue inevitable)
30 x 12
35 x 9
37.5 x 5
25 x 4 - failure
i forgot to do my 6th set

tricep bar pushdown
90 x 25
100 x 15
110 x 10
115 x 7
90 x 12 - failure

other exercises completed. this workout was bit rushed, but it was still very satisfying. I weighed myself and my body weight is up to 188 Lbs. The endurance is coming and my gear is starting to kick in. good times, good times...
 
Acela said:
Workout - chest/tri's/front delts
slept for about 6 hours (my Patriots were kicking ass late-night)

DB incline
35 x 25
45 x 15
50 x 10
60 x 7
45 x 6 - failure

cable flys
this isn't in LBS, its # of weight plates
17.5 x 25
20 x 15
25 x 10
30 x 7
25 x 8 - failure

Front military press
weight is LBS per side
25 x 15 (still haven't managed to figure this out...i think doing this as my 4th exercise makes early fatigue inevitable)
30 x 12
35 x 9
37.5 x 5
25 x 4 - failure
i forgot to do my 6th set

tricep bar pushdown
90 x 25
100 x 15
110 x 10
115 x 7
90 x 12 - failure

other exercises completed. this workout was bit rushed, but it was still very satisfying. I weighed myself and my body weight is up to 188 Lbs. The endurance is coming and my gear is starting to kick in. good times, good times...
Click to expand...

Man in all honesty I still think your MP numbers are pretty good, from a personal perspective at least.. because that bar probably weighs 65 lbs.. I'm actually a little worried to do it with the smith because I was doing some wussy as dumbbells the last time I did MP, but I'll give her my best and see how I can come out, I like all the detailed logs bro very nicely put together. Your passion for working out definately shows.
 
Legs/Abs
slept for 7 hours

Leg Press
weight is Lbs per side
45 x 25
50 x 15
90 x 10
110 x 8
90 x 4- fail
for me this was a huge improvement. really had a great 4th-drop set

Smith Squats
Lbs per side
35 x 18
40 x 11
42.5 x 10
62.5 x 5
47.5 x 3- fail
i'm not sure if i could have done 25 reps with a broomstick. once i get past 12 reps with this motion my quads spasm. form seemed to be good. these reps were slow & controlled

Seated calf-raises
105lbs x 18
110 x 22
115 x 16
115 x 12

overall it was a good workout. i was happy with my improvement on the leg sled. diet is spot on all day so far
 
my legs are the same way after the leg press. i have a hard time getting the 25 reps but get as close as i can with near perfect form. it is challenging.
 
been real, real busy with obligations due to Thanksgiving,,,i will update tomorrow...did Back/Bi's/Rear Delts yesterday ....today i rested and ate turkey...tomorrow is chest/shoulder/tri's....feeling good....happy thanksgiving to all
 
Tuesday's workout- day before thanksgiving
i forget how much i slept
diet was spot on BUT i did have 2 drinks that night. thankisgiving eve is the biggest thing around here for some reason. i actually have my 10 year high-school reunion tonight as well. that should be interesting.

anyway, the workout was excellent. i'm just going to list my reps for thesde entreies because i'm in a rush.

Hammer Strength pulldown (4th set & drop set)
72.5 LBS on each side for 9 reps
55lbs x 8

Hammer Strength Row, weight again is Lbs per side

90 x 10
70 x 7

DB Shrugs
80lbs DB's x 10
65 x 8

EZ curls
60lbs x 8
45 x 4

I took Thanksgiving off. Today (Friday) i did chest/delts/tri's. Today was an AWESOME workout. i went to the gym with my father and brother, thats always a treat. I really isolated the majority of my reps to the applicable muscle group. I also realized for the first time that cable flys can fry your front delts.

DB Incline press
60Lb DB's x 7
45 x 4

Cable flys
35 plates on each side x 10
25 x 5

Tricep pushdaown
110 lbs x 10
80 x 8

MP
32.5lbs each side x 9
25 x 4

good woprkpout. unfortunately i have that reunion tonight. i will have a few drinks but try and make it minimal
 
Excellent I can tell your really doing it

for the Shrugs Ceiling at 80 no need to go higher for now.

for now focus on upping your Incline DB press for the next 3 weeks
 
will do. any chance i can do DB icline 1st and then do Hammer Strength press?

OMEGA said:
Excellent I can tell your really doing it

for the Shrugs Ceiling at 80 no need to go higher for now.

for now focus on upping your Incline DB press for the next 3 weeks
Click to expand...
 
i probably won't eat turkey until next thanksgiving. my Ma hooked me up with about 3lbs of white meat.

i just had a turkey omlette to mix things up! :Chef:

OMEGA said:
:) I have reasons but I am still recovering from Turkey od


there are good reasons though! I swearz!
Click to expand...
 
workout today- legs/abs

Leg press - 4th set & drop set, weight is lbs. per side
125 x 10
100 x 4
i dug deep for this set. legs were quaking after

smith squats - 4th set & drop set, weight is lbs. per side
65 x 7
50 x 4
REALLY felt this in my lower quad. now that i think about it, i am feeling these leg workouts in general to be more taxing to the lower part of the quad region, most especially the muscle group next to the kneecap. is this normal? is this indicative of poor ROM?

seated calf raises
4th set & drop
120 lbs x 20

overall, i really killed myself today. couldn't even walk straight

the downside....my diet sucked. here is what it has consisted of:
5:45am - bowl of steel cut oats PreWO
6:30am - workout
8:15 PWO shake 40 grams whey/55 grams maltodextrin
11:30 - bacon/egg/cheese in a wheat wrap
3pm- cup of beefsteaw
6pm- 2/3 lb of tilapia marinated in teryiaki, .5lb frozen green beans
so far. then i'll have a casein shake and MAYBE a can of tuna (no mayo) before bed. i need to make up for lost clean cals

tomorrows a new day. I HAVE to prep my food the night before
 
"REALLY felt this in my lower quad. now that i think about it, i am feeling these leg workouts in general to be more taxing to the lower part of the quad region, most especially the muscle group next to the kneecap."

I knwo alot of HARDCORE bros that learned what I learned and this Foundational routine will not only develop the Tear Drop, but also those deep cuts in the upper thigh near the pelvis, it will also give you a longer sleeker look, Mass but also a longer belly.
 
i hope you didn't take what i wrote the wrong way....i'm loving it. i'm just not used to having ANY muscle in that region...its always lagged the others. :artist:


OMEGA said:
"REALLY felt this in my lower quad. now that i think about it, i am feeling these leg workouts in general to be more taxing to the lower part of the quad region, most especially the muscle group next to the kneecap."

I knwo alot of HARDCORE bros that learned what I learned and this Foundational routine will not only develop the Tear Drop, but also those deep cuts in the upper thigh near the pelvis, it will also give you a longer sleeker look, Mass but also a longer belly.
Click to expand...
 
i hope you didn't take what i wrote the wrong way....i'm loving it"

No i took it good :)
just drinving it home on what the results will be
 
workout today- back/bis/rear delts
slept like a rock, 8 hours straight

i'm logging more of the lifts than we are supposed to, it keeps me focused
all #'s are 4th set-drop set

Hammer strength front pulldowns
weight is lbs per side
75 x 10
60 x 5.5

Hammer strength row
lbs per side
i got so focused on this set. i was actually very pleased with my progress in weight AND i didn't compromise form
115 x 8
90 x 7

Shrugs
you told me to ceiling this @ 80 lbs, so i really focused on holding each rep to a "1" count and my final rep of each set till failure
80 x 10
65 x 9

EZ curl
70lbs x 7
50 x 2.5

the pumps that i got to day were fucking painful. good stuff! any time i have cycled before, there comes a day....it might be a random day in like weeks 3 or 4...you workout and the juice has KICKED in for real. today was that day. sadly, going forward i am going to abstain from using Amp02. the pumps with that, in conjuction with the sauce, would be counterproductive. i lose too much ROM. goes to show you what a strong product AMP02 is.

later guys
 
:)

How to ceiling out at 80 feel? good choice?

Also I will offer another cieling :)

dont go past 75 on Barbell curls:)

trust me............
 
80 is a good #. it allowed me to focus on the top contraction better rather than shooting for more weight. my grip possibly would have gone if i went any higher

75 is cool on the curls...wrists will be happy :)

OMEGA said:
:)

How to ceiling out at 80 feel? good choice?

Also I will offer another cieling :)

dont go past 75 on Barbell curls:)

trust me............
Click to expand...
 
workout today was chest/delts/tris
sleep sucked...slept from 10-1...up from 1-3...then 3-5. i woke up feeling like shit BUT my motivation was to crush the weights and make Omega proud. Omega wanted me to really focus on my DB presses and i did just that :)

4th set & drop set
DB incline
65lb DB's x 10
50lb DB's x 4

cable flys
37.5 x 10
27.5 x 5

tricep pushdown
120lbs x 10
90 x 6

MP-lbs per side (these felt really good. i feel like i'm progressing a lot with this lift)
37.5 x 9
27.5 x 5

I must confess that my diet had been 100% spot on all day and when i woke up @ 1am i ate an ice cream cone AND had a bran muffin. i was pissed this morning but all i can do eat clean going forward.
 
Acela said:
Omega wanted me to really focus on my DB presses and i did just that :)

65's x 10

when i woke up @ 1am i ate an ice cream cone AND had a bran muffin. i was pissed this morning but all i can do eat clean going forward.
Click to expand...


I am Proud :) Soldier

thats darn good # Acela

Also you cheat meal is actually not bad:)

Ice cream assuming its not too artificial actually contains sugars that are Low Insulin Response carbs. So when you eat natural ice cream there is not much of a Insulin Surge that messes you up.
Kinda like Fruit



:chomp:
 
workout was legs/abs
slept great 7 hours STRAIGHT

Leg Sled
weight is Lbs. per side
145 x 7
90 x 6

Smith squats
weight is Lbs. per side
75 x 6
65 x 5

top 1/2 calf raises (seated)
weight is total Lbs.
120 x 20
130 x 19
130 x 17
140 x 15

overall good workout, diet has been superb. my body weight is up to 190 lbs. (+5lbs i would guess so far) and it seems to be good weight. not holding nearly as much water as my last cycle.
 
workout today was back/rear delts and bi's
i was very excited to workout. i slept for 10 hours straight and was off the wall wired @ 7am. i ate a bowl of whole oats and washed down 3 Lipoflames and 5 Amp02's (i've never mixed the 2 and actually haven't used either for about 3 weeks)

i straight up destroyed every set. it was great the test and mast have kicked in and my diet has been on point. amazing pumps. I weighed in at 191 Lbs. first thing in the AM, nude, so that made me happy. i can also see the faint outline of a 6 pack.

the workout:

Hammer Strength front pulldown
weight is lbs per side
80 x 10
drop set
70 x 4

Hammer Strenth rom
weight is lbs per side
115 x 8
drop set
90 x 6

DB shrugs
80 x 10
drop set
65 x 6

EZ curl
70 lbs x 10
drop set
50 lbs x 4

great day
 
:)

now thats what I call PERFECT

as with the Incline Number on Chest
focus on 1 Arm rows and try to up it a bit more ( 25-35 pounds) but thats it!
Everything else = PERFECT!
 
thank you for the compliment Sir

OMEGA said:
:)

now thats what I call PERFECT

as with the Incline Number on Chest
focus on 1 Arm rows and try to up it a bit more ( 25-35 pounds) but thats it!
Everything else = PERFECT!
Click to expand...
 
workout today was chest/front delts & tris
slept and fucked off and on for about 12 hours the night before
i did this workout with my girlfriend....she is actually a great training partner!

Hammer Strength flat press
weight is lbs per side
75 x 10
drop set
60 x 3.5

DB Incline
weight is lbs per DB
70 x 10
drop set
55 x 3

cable fly
lbs per side
42.5 x 5
drop set
35 x 6
i won't move up in weight. this heavy weight (for me) put an uncomfortable strain on my RC's

Military Press
weight is lbs per side
45 x 7
drop set
35 x 2

Tricep pushdown
weight is lbs in plates
150 x 8
drop set
110 x 7

all of my weight is progressively moving up. my body weight is up about 7 lbs since i started. i'm happy thus far.
 
good call on the Flys

I stopped too:)

there is a distinct point of "diminishing return" when it come to flys
same goes with Curls for Biceps
 
today was an "off" day so i just did light cardio

45 min of moderate intensity walking on the treadmill at a slight incline.
 
Todays workout was back/bis/rear delts
slept so-so (Patriots were on till 12am and i'm up by 5-5:30)
I wanted to compare my progress from my last "pull" workout because i felt like i made some good progress.

All of these are the weights for the 4th-drop set

Hammer Strength pull down
weight is Lbs. per side
90 x 8
drop
80 x 4

Hammer Strength Row (you told my that i would be using 3 plates on each side soon.....i did!). Weight is Lbs. per side
135 x 6
drop
100 x 5

DB Shrugs
80lb DB's x 12
drop
70 x 6

EZ curls
70lbs x 8
drop
50 x 5

I confess that i took 3 lipoflame and 5 Amp02's pre-workout. i felt jacked up, no doubt. I had been using nothing pre-workout for about 1 month. all in all this was a great workpiut.

i'm logging more of the lifts than we are supposed to, it keeps me focused
all #'s are 4th set-drop set

Hammer strength front pulldowns
weight is lbs per side
75 x 10
60 x 5.5

Hammer strength row
lbs per side
i got so focused on this set. i was actually very pleased with my progress in weight AND i didn't compromise form
115 x 8
90 x 7

Shrugs
you told me to ceiling this @ 80 lbs, so i really focused on holding each rep to a "1" count and my final rep of each set till failure
80 x 10
65 x 9

EZ curl
70lbs x 7
50 x 2.5
 
lookin good brotha!!!!
 
workout today was legs/abs
slept good, 7 hours
diet is on point

due to time constraints (jury duty today) i skipped my set of 15 for every exercise so i could accomodate my workout

leg press
lbs per side
145 x 8
drop set
100 x 5

smith squats
weight is lbs per side
70 x 8
drop set
60 x 3

seated calf
115 x 19
125 x 19
135 x 14

abs as perscribed as well as other set of calves.

i'm getting comments on my growth LOL and 90% of clothing doesn't fit anymore :)
 
today i am taking a day off but i must confess that i cheated on my diet last night.

me and the girl were celebrating her new condo purchase......1 scorpion bowl and 2 plates of thai food for dinner

sex after though....does that count as cardio?????
 
workout today was chest,delts & tris
sleep- 7 hours straight
didn't eat quite enough during the day yersterday but back on track last night and so far today. I was actually a tad weaker with a couple of sets today which was a bit discouraging, but all-in-all still a good workout. took 3 lipolflames & 5 Amp02's B4 workout.

Hammer strength flat press
weight is Lbs per side
80 x 9
drop set
65 x 4

DB incline
75's x 7
drop set
60 x 2.5

cable flys (i went down in weight so my RC's didn't aggravated. tried to have better form and more reps)
35 x 10
drop set
30 x 9

Tri push down
150 x 7
drop set
120 x 5

Military press
weight is Lbs per side
50 x 7
drop set
40 x 5
 
workout today was back/bis and rear delts
slept for 10 decent hours
diet has been spotty all weekend :(

hammer strength pull down
weight is lbs per side
90 x 7
drop set
80 x 3

Hammer strength row
lbs per side
135 x 7
drop set
90 x 6

Shrug
80 x 6
drop set
70 x 3

curl
70lbs x 7
drop set
50 x 5

i've lost a few lbs so i need to focus on diet a bit more. i am dedicated to the training so once i get the meals down(food shopping after i type this) i will progress. i also painted at a condo for 6 hours yesterday so my lower back, quads and hammys were all tight
 
workout today legs/abs
slept nicely but i might feel a cold coming on

leg press
weight is lbs per side
155 x 7
drop set
110 x 3

smith squats
lbs per side
80 x 5
drop set
70 x 3

seated calves
125lbs x 18
135 x 12
135 x 12

only got 3 sets....they were burning too much. diet back in check after $100 spent food shopping :)
 
i'm going to rest today. I feel a bit under the weather. i went home early yesterday from work and have had little appetite the last 48 hours.

I'm just gonna focus on my diet today (force feeding sucks....i don't feel like touching ANY food) and continue to take my multi vitamin and get some rest.

there is like a 48-72 hour bug around me that it seems like EVERYONE has got
 
workout today was chest/shoulders & tris
slept straight through the night for 7 hours
felt a bit sluggish from my cold and taking some nigh time cough shit

Hammer press
weight is lbs per side
80 x 7
drop set
70 x 3

DB incline
75's x 5
drop set
65 x 2

cable flys
35 x 6
drop set
30 x 5

Tricep pushdown
150 x 7
drop set
120 x 6

Military press
weight is lbs per side
45 x 5
drop set
35 x 3

this week all of either my weights or reps has regressed a bit (2-5% my guess) i'm not going to get bummed out because i really think its this mild cold. Also, during MP i was feeling a pain in my right shoulder so i didn't want to push it too much. i've been an athlete my whole life and one thing that i think i'm decent about is listening to my body. we'll see if it was a one time thing or not. one thing that comes to mind is the rapid increase in weights/reps over the last 5 weeks. i'll blame Omega for that :)
 
workout today was back/rear delts/bis
slept really well....back to back nights sleeping straight through the night

Hammer strength front pulldown
weight is lbs per side
90 x 7
drop set
80 x 4

Hammer strength row
lbs per side
135 x 7
drop set
90 x 5

DB shrugs
80's x 10
drop set
70's x 5

EZ curls
70 x 7
drop set
50 x 4

overall my best workout in the last 5 days or so. i think i'm shaking this cold....appetite has been really strong the last 24 hours so i'm happy. i feel like i'm stagnating on all of my lifts but level 2 is just around the corner :)
 
sick today

i am taking today off, i have to get this out of my system. i feel like my entire week has been "off" from this :(
 
I am logging for 2 days. Saturday I did legs/abs & today (Monday) I did chest/delts/tris

i'm still fighting this cold which sucks, but i have managed to maintain my body weight @ 190 lbs + -

legs/abs

leg press
weight is lbs per side
180 x 5
drop set
135 x 5

smith squats
weight is lbs per side
80 x 4
I didn't attempt my drop set. Honestly, i was sick & lightheaded from all this cough medicine etc. After this exercise I tried to just finish the workout and get a little sweat going to flush my body out

seated calves
125 x 18
135 x 9
135 x 8
calves were toast

abs as perscribed

chest/delts/tris

hammer press
weight is lbs per side
85 x 7
drop set
70 x 4

DB incline
75's x 6
drop set
65's x 3

cable flys (i dropped the weight down slightly because of some RC discomfort)
32.5 x 10
drop set
30 x 8

tricep pushdown
150 x 7
drop set
130 x 4

MP
weight is lbs per side
45 x 5
drop set
35 x 4

starting to feel a bit better
 
Tuesday workout
i am still trying to kick this cold so i decided to just do 45 min. of cardio (stair climber)

no resistance training today

it sucks because i've felt progressively shitty from last tuesday till now.

diet is still clean though. somehow i've managed to sustain a healthy appetite
 
Noononoon cardio!

no leg days , no arms and no Cardio till your 100 % complete

only do back and Chest ( separte days) to keep them "primed" and MAYBE light squats
 
OMEGA said:
Noononoon cardio!

no leg days , no arms and no Cardio till your 100 % complete

only do back and Chest ( separte days) to keep them "primed" and MAYBE light squats
Click to expand...

OK

sometimes i get ahead of myself, sorry

if i feel OK tomorrow can i do my scheduled workout (back/traps/rear delts/bis)?
 
hi:)

dont do an bis and go light on traps please

you do not want to tax your CNS and recovery abilities
which may give a chance for a cold to take hold.
You need only go it to keep tendon and muscle strength which can be preserved by "coasting" till you feel better:)
 
OMEGA said:
hi:)

dont do an bis and go light on traps please

you do not want to tax your central nervous system and recovery abilities
which may give a chance for a cold to take hold.
You need only go it to keep tendon and muscle strength which can be preserved by "coasting" till you feel better:)
Click to expand...

sounds good. just so i understand this completely....no bi's at all.....my interpretAtion of light traps is lower the wqeight a bit and not go to absolute, ball breaking failure for every rep/set. is that what were saying, basically?
 
OMEGA said:
YES Sir

the reason no Bis is because they get Plenty of " stimulation" by the pulling you do on back :)

:artist:
Click to expand...

gotcha

i'll let you know the status of the cold tomorrow and you can advise then. hopefully its over. i mean if you read my log, its officially been a week. its gotta be ending soon....i hope
 
OMEGA said:
will a hug help?

it think it will :)
Click to expand...

Thank you for the E-Hug :heart: :heart: :heart: :rainbow:

I actually DO feel slightly better. Me thinks its on the way out

Anywho.....workout today was a modified "pull" day (no bi's, light w/ the traps & no drop sets). I didn't do the drop sets because IMO drop sets really can't be half-assed.....you can't half ass going to failure. Don't laugh @ my weight, today was more important psychologically to just be in the gym rather then have back-to-back "off" days

hammer strength front pull down
weight is lbs per side
70 x 10

hammer strength row
lbs per side
90 x 10

DB shrugs
65's x 10

I simply focused on form and contraction

looking forward to phase 2!
 
Finally kicked my cold! i feel sooooo much better
workout today was legs/abs
slept straight for 7 hours. i took a sleep aid that my friend gave me....a mixture of melatonin & valerian root.

leg press
weight is lbs per side
150 x 8
drop set
125 x 7

smith squats
weight is lbs per side
65 x 7
drop set
55 x 6

seated calves
120 x 15
120 x 15
120 x 15

abs-completed
 
today is a rest day. Tomorrow i begin level 2. Seriously, i can't wait. I'm ready to jump outta my skin w/ excitement. Anyway, i wanted to lay out meh new split for reference purposes:

Day 1 - Chest/Delts/Abs - 10 minutes of cardio

Day 2 - Back/Traps

Day 3 - Arms - 10 minutes of cardio

Day 4 - Legs

Day 5 - rest

rinse, repeat
 
the Arm day is the one day that will Make your arms LOOK like a bodybuilders pretty much with no matter what you do.

especially if you do it the way prescribed ( which is why I stated DO Not even worry about weight anymore, Just FEEL it.


in 2 weeks you will see it, even you will notice and other well............they will ask questions of you;)

watch
 
workout today was chest/delts/abs/cardio
slept like shit
workout was fantastic though :)
my chest is already starting to get sore and i worked out 5 hours ago. i usually feel it the next day, so i know i killed it today

hammer strength flat press
weight is lbs per side
80 x 10
drop set
70 x 4

cable flys-lower pec contraction
32.5 x 9
drop set
30 x 4

DB incline
65's x 7
drop set
55's x 3

cable flys-upper pec contraction
30 x 8
drop set
27.5 x 5

smith military press
weight is lbs per side
30 x 10
drop set
25 x 7

everything els "as perscribed"
 
OMEGA said:
Excellent

are you taking the supps too?
Click to expand...

Santa is bringing the supps :)

workout yesterday was back/traps & today i'm doing ARMS (probably going to have to log today's workput tomorrow)

hammer strength row
weight is lbs per side
135 x 6
drop set
90 x 5

DB shrugs
80's x 10
drop set
70 x 5

bent-over BB rows
95 lbs x 15
115 lbs x 12
115 lbs x 15 (i cheated with last few)
135 lbs x 8 (toast)

went to a holiday party last night and cheated a bit....2 beers & 2 brownies....seriously though, there was a hell of a lot more temptation their so that wasnt as bad as it coul have been
 
workout for christmas eve was ARMS, doing legs today & will log tonight

tricep press downs
140 x 10
drop set
110 x 7

BB curls
70 x 8
drop set
55 x 4

DB preacher (i did these @ the same time not 1 at a time)
20's x 18
25's x 15
25's x 13
I had practically no ROM so i stopped @ 3 sets

reverse curls w/ EZ bar
40 x 16
40 x 12
50 x 12
 
how is it so far?

are there any strengths to the new routine? and shortcoming, if so let me know


i can tweaks things if needed but I think this is the best way based on YOU
 
OMEGA said:
how is it so far?

are there any strengths to the new routine? and shortcoming, if so let me know


i can tweaks things if needed but I think this is the best way based on YOU
Click to expand...


i really like the new routine, seriously. my reps aren't increasing as much as i would like but i think that's a function of trying to execute "the perfect rep" for every rep AND I have employed a more controlled motion with the negative aspect of my reps. also, really squeezing to get the most contraction can drain me a bit. it will come together though, i can feel it.

question though....on leg day...i have noticed that i have been getting extremely dizzy, lightheaded and borderline nauseous the last bunch of leg workouts. the only thing that i concluded was that working out in the morning first thing i only have a small cup of oatmeal in me. perhaps that isn't enough nutrients to get me through an entire leg workout. legs are definately the most physically demanding workout for me. let me know your thoughts. do you think there is any merit to doing my next couple of leg workouts in the mid afternoon (i'll have a bunch of meals in me at that point) to see if there isd any benefit.

looking forward to your thoughts on this
 
I would probably eat a slightly more carb heavy ,meal the night before and then slightly up carbs on the Breakfast.

Also add a bit of fat to the breakfast as in Olive oil or dare I say even a pad of butter. The fat will def help modulate mood and endurance for the most difficult workouts.
 
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