MonStar1023 CKD Journal

[MonStar1023]

I have decided to go all out for fat-loss finally. I was going to go for moderate fat-loss and maybe still try and build a little bit of muscle but now that I am completely flabby and soft and totally looking more like a football player than a bodybuilder I am going to go all out for fat-loss / cutting.

Welll see what happens I am going to be following a basic CKD and doing volume type training which has always worked great for me. Well see how things go...

 

[MonStar1023]

WEEK 1, DAY 1- Sunday, September 9, 2001

Today I weighed 224 lbs.... DAMN! Flabby and soft as fuck lacking a ton of definition. My waist was around 38" which is big as fucking hell. I am going to go for around 200 lbs. maybe and see how I look at that point. Need my BF% DOWN!!

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2010 TOO LOW!!
Total (g) Protein: 46g TOO LOW!!
Total (g) Carbs: 17g
Total (g) Fat: 193g

Sleep.
7 hours sleep last night.. didnt sleep too well at all in my opinion. Need deep sleep to promote muscle maintenance.

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

Training. Chest.
low-incline dumbbell presses 85x8; 85x8; 85x8
flat med.-grip barbell presses 205x8; 205x8; 205x8
low-incline dumbbell flyes 60x8; 60x8; 60x8
crossbench dumbbell pullovers 60x12; 60x12; 60x12
dips (bodyweight) 22x20x18

Training Comments.
Training went really really well today. Chest got a GREAT pump along with a good overall workout in my opinion. Really hammered pecs HARD. Dumbbell presses were tough and really hit upper pecs all the way. Barbell presses involved a little too much tris but still hammered pecs. Flyes stretched out my pecs completely and so did pullovers. Pullovers hit my serratus hard and also hit my tris due to the static contraction. Dips really finished off pecs really well.

Training Length.
Workouit lasted around 30 minutes. Breif and INTENSE!

Water.
Took in an okay amount all day. Not enough though!!

 

[MonStar1023]

WEEK 1, DAY 2- Monday, September 10, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2220 TOO LOW!
Total (g) Protein: 109g TOO LOW!
Total (g) Carbs: 16g
Total (g) Fat: 187g

Sleep.
6 hours sleep last night.. didnt sleep too well at all... REALLY need more sleep holy fucking shit. Felt like horseshit today.

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

Training. Back.
wide-grip front chins (bodyweight) 8x8x8x8x6x5
t-bar rows 175x8; 175x8; 175x8
wide-grip front pulldowns 120x12; 120x12; 120x12
seated v-bar cable rows 150x8; 150x8; 150x8

Training Comments.
Training went really badly today I think. Really felt tired due to a lack of sleep last night. Wide-grip chins definitely KILLED my back completely. Really was exausted all around. My serratus muscles were very sore from pullovers yesterday so that fucked me up. T-bar rows HAMMERED my rhomboids all the way. Pulldowns were okay too much rear delts though... seated cable rows hit my rhomboids hard also. Not an overall good workout.

Training Length.
Workouit lasted around 25 minutes. Breif and pretty shitty.

Water.
Took in an okay amount all day. Not enough.

 

[MonStar1023]

WEEK 1, DAY 3- Tuesday, September 11, 2001

Cardio.
30 minutes stationery bike in the evening.

Diet.
Total Calories: 2150
Total (g) Protein: 131g
Total (g) Carbs: 15g
Total (g) Fat: 170g

Sleep.
9 hours sleep last night.. slept really really well last night need to keep it up.

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

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount of water all day long. Need to keep it up.

 

[MonStar1023]

WEEK 1, DAY 4- Wednesday, September 12, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2525
Total (g) Protein: 154g
Total (g) Carbs: 22g
Total (g) Fat: 175g

Sleep.
9 hours sleep last night.. slept really really well last night need to keep it up.

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

Training. Shoulders, Traps, & Calves.
standing push presses 135x8; 135x8; 135x8
seated dumbbell arnold presses 40x10; 40x9; 40x9
one-dumbbell side laterals 30x8; 30x8; 30x8
wide-grip upright rows 80x8; 80x8; 80x8
dumbbell shrugs 80x8; 80x8; 80x8
close-grip cable upright rows 80x8; 80x8; 80x8
seated v-bar rows (to neck) 60x12; 60x12; 60x11
strap neck developer 70x8; 70x8; 70x8
one-dumbbell calf raises 60x12; 60x12; 60x12; 60x10; 60x10; 60x10; 60x8; 60x8; 60x8

Training Comments.
Workout definitely went really really well today. Really had a lot of fun working out as usual but really pushed hard. Delts were hammered hard along with traps. Push presses and arnold presses hammered front and side delts all the way. Lateral hammered side-delts completely and so did wide-grip upright rows. Shurgs flamed my traps all the way really hit them hard. Cable upright rows hit traps really hard too really hit my middle traps too. V-bar cable rows hit my middle traps all the way. Neck developer KILLED my neck omg Im gonna feel this tomorrow. Calf raises were a good burn.

Training Length.
40 minutes pretty brief for the most part. Rest periods pretty short.

Water.
Took in a good amount all day long. Need to keep it up.

 

[MonStar1023]

Adding New Supplement-

I decided to add a new supplement to my supplement regimen. Its call phosphatidyl serine (PS) and its basically for lowering my cortisol levels. I will be taking 100 mg. of PS preworkout and before bed every night. We'll see how this helps my training and overall muscle gains. I am hoping that it will work well. If you have any suggestions please let me know. I am taking the GNC brand which is 500 mg. of a phosphatidyl serine complex. But its only 100 mg. of actual phosphatidyl serine.

I am also going to take around 1000 mg. or maybe even 1200-1500 mg. of alpha-lipoic acid on my carb-up day.

 

[MonStar1023]

WEEK 1, DAY 5- Thursday, September 13, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2575
Total (g) Protein: 108g
Total (g) Carbs: 8g
Total (g) Fat: 219g

Sleep.
8 hours of sleep last night. Really slept well too.

Supplements.
Good multi-vitamin 2x today, ECA Stack 2x today, first thing in the morning and 30 minutes before training/cardio, also took 5g creatine postworkout, 100 mg. PS before bed and 30 minutes before training/cardio.

Training. Biceps, Triceps, Forearms.
standing barbell curls 90x8; 90x8; 90x8
lying ez-bar ext. 90x8; 90x8; 90x8
seated ez-bar overhead ext. 80x8; 80x8; 80x8
(supersetted with)
close-grip ez-bar preacher curls 80x8; 80x8; 80x8
hammer concentration curls 30x10; 30x10; 30x10
(supersetted with)
incline crossbody one-dumbbell ext. 30x8; 30x8; 30x8
standing v-bar pressdowns 60x12; 60x12; 60x12
(supersetted with)
standing cable curls 60x12; 60x12; 60x12
seated barbell wrist curls 100x15; 100x15; 100x15
reverse wrist roller ext. 25x5; 25x4; 25x3
dumbbell twists 30x12; 30x12; 30x12

Training Comments.
Workout definitely went really really well today. Started off with barbell curls and really hammered my bis all the way. Good pump to start out with. Next was lying ext. and hit my tris very hard. Then moved onto supersets. First superset, overhead ext. and preachers, really flamed my arms all the way. Both HURT bad. Next superset was hammers and incline ext. which hit arms hard as well. Nailed my brachialis all the way. Finished off my arms with pressdowns and cable curls. Great way to finish off my arms. Forearms were HAMMERED!! Damn what a great burn. Wrist curls murdered my inner forearms.. wrist roller completely destroyed my outer forearms.. GREAT BURN. Twists were good as well.

Training Length.
Workout today lasted around 50 minutes. A little bit longer then usual but oh well. Good intensity throughout.

Water.
Took in a good amount all day long today.

 

[KillerLoop]

It looks like you're overtraining mate. Are you on any gear?? If not then use the standard CKD split. Without carbs your muscles won't be able to take the brutal pounding you give them in the off season.

 

[MonStar1023]

I think Im alright bro. I have done diets similar with a high-volume training approach and its always worked for me. As long as I am keeping my intensity 100% and my sleep and supplements etc. right on I think Ill be aight. Thanks for the reply though bro.. if I have signs of overtraining ill definitely cut back on the volume.

 

[MonStar1023]

Adding/Changing Supplements-

I have decided to change my supplement regimen in the following way.. my fat-burners will stay the same. My multi-vitamins and 5g creatine postworkout will stay the same. However [bphosphatidyl serine (PS)[/b] will be dropped. Its too expensive and not worth it in my opinion.

I have decided to add a couple supplements to my carb-up day. My supplements on my carb-up day are as follows..
4 scoops Cell-Tech
10g creatine monohydrate
1500 mg. alpha-lipoic acid
15g l-arginine
100 mg. of vanadyl sulfate
I definitely think that I am going to acheive unbelievable glycogen replenishment tomorrow on my carb-up day! Each supplement listed is great for carbing up supposedly.

 

[MonStar1023]

WEEK 1, DAY 6- Friday, September 14, 2001

This morning I weighed 216 lbs.... I am curious as to what Ill way on Sunday after my carb-up tomorrow.

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

Diet.
Total Calories: 1930
Total (g) Protein: 107g
Total (g) Carbs: 8g
Total (g) Fat: 155g

Sleep.
8 hours of sleep last night. Need to keep it up!!

Supplements.
Good multi-vitamin 2x today, MD6 2x today, morning and in the evening.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long today.

 

[~HOUNDOG~]

this is awesome,keep it up,and please keep posting your journal.

 

[atlas]

How are you going mate? What made you choose volume training while cutting? My opinion is unless you want to lose muscle dont change your workout. What ever put the muscle on (heavy training) will help keep it there. As far as the Keto diet, I personaly dont like it but each to their own. I would like to say though that you are too short on your cals. Try getting at least 2900 cals. Once you take into consideration your RMR plus workouts and cardio you daily cal needs are 3200. If you go too low on your cals kiss your muscle goodbye. Have you tried morning cardio instead?
Good work on putting your journal up and good luck to you.

 

[Cackerot69]

I saw your post. I'll critique

You NEED to change your training. Training on a CKD is different from training in general. Training needs to be sheduled around the carb-load. If you don't do this, your muscles will break themselves down to fuel your workouts. Glucose is needed for anaerobic activity (lifting). This is the entire point of the carb-load, to fuel your workouts.

So, your week should look something like this:

Saturday and/or Sunday - Carb load (600-800g of carbs)
Monday - Train
Tuesday - Train
Wednesday - Thursday (or Friday depending on whether you're doing a one or two day carb-load) - Off
Friday or Saturday - Depletion workout

On Monday, train either upper or lower body, on Tuesday train what you didn't train on monday. Relatively low volume, you're not going to build muscle when cutting so don't kill yourself trying. Do enough to deplete glycogen and maintain muscle/strength. I decided just to train my entire body on Monday, mainly just to get it over with to focus on the diet and some cardio, but also to prevent still being sore on Friday's depletion workout. My workout looked like this:

Monday - Full Body

Chins: 5x6-10
Superset: DB Press: 5x6-10
Squat: 5x5
Leg ext/leg curl superset: 2x6-10
Shoulder Press: 3x6-10
Barbell Curl: 3x6-10
Skull Crusher: 3x6-10
Hanging leg raise: 2x6-10
Calf Raise-2x6-10

My depletion workout looked like this:

Squat: 1x15-20
Stiff Leg Deadlift: 1x15-20
Barbell Row: 1x15-20
Bench Press: 1x15-20
Pull Down: 1x15-20
Flyes: 1x15-20
Leg extension: 1x15-20
Leg Curl: 1x15-20
Tricep press: 1x15-20
Barbell Curl: 1x15-20
Calf Raise: 1x15-20

Repeat this entire circuit until your strength drops quite a bit, at this point you are glucose depleted (you'll know when you're done) and begin the carb load.

'Course you can change the specifics as you see fit, but STICK TO THESE BASIC PRINCIPLES.

The way your training you will lose more muscle than you should.

Also, you may want to supplement with fiber to keep things running smoothly, as well as a cal/mag supp, and maybe some potassium. For cravings, try picking up some 5-HTP.

Oh, and get some more sleep

Make those changes and stick with it, you'll lose fat with a minimum of muscle loss and be a ripped mofo soon enough.

 

[maxes21]

i dont get it why are u consuming so many grams of fat?? and verry little protien and carbs??

 

[MonStar1023]

Thanks for all the replies I really do appreciate it. I have done a CKD a number of time and it has worked best for me when I do it with volume training. I definitely understand that whole idea about depeting and this and that but I dont know if I am going to go that route or not... I just feel like I dont make any kind of gains when training that way.

I will post a topic in the training board and have everyone critique my routine there. I definitely hear what your saying though Cackerot69 and you know your shit so we'll see. I am trying to get as much sleep as possible but its tough with school and everything else. I am on the second day of the training so far so I guess today I am going to train my back, shoulders, and arms today...

I dont know what I am going to do actually I really do understand exactly what your saying becuase the first 2 days after my carb-load I have GREAT workouts and incredible pumps but after that my pumps and strength are really down a lot. Thanks a lot for the replies I really appreciate it. Yeah I am trying to up my calories more maybe up to around 3000 on training days and maybe 2500 on non-training days. Thanks!!

 

[MonStar1023]

WEEK 1, DAY 7- Saturday, September 15, 2001

Cardio.
N/A.

Diet.
Carb-up day today. Binged on a ton of sugary high-carb foods like sodas, candy, practically everything that I could get my hands on. Completely felt carbed up didnt feel all that fat considering how much I really ate. Felt BLOATED though!! Full of gas as well haha. Really packed in the carbs though probably took in around 1000g or maybe more.

Sleep.
8 hours of sleep last night.

Supplements.
Good multi-vitamin 2x today, 2 scoops of Cell-Tech 2x today, 5g of creatine 2x today, 7.5g argnine 2x today, 50 mg. vanadyl sulfate 2x today, and 1500 mg. alpha-lipoic acid througout the day.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a good amount all day long maybe need more in the future.

 

[MonStar1023]

WEEK 2, DAY 1- Sunday, September 16, 2001

Today I weighed around 219-220 lbs. and really felt big. Kind of flabby of course the day after a carb-up day but really felt my muscles were easily pumped during my workout.

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2020
Total (g) Protein: 75g
Total (g) Carbs: 12g
Total (g) Fat: 202g

Sleep.
7 hours of sleep last night.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, Xenadrine 2x today, morning and pre-workout/cardio, 5g creatine postworkut.

Training. Chest.
low-incline dumbbell presses 65x15; 65x15; 65x14
flat med.-grip barbell presses 175x15; 175x14; 175x13
low-incline dumbbell flyes 40x14; 40x14; 40x13
crossbench dumbbell pullovers 60x13; 60x13; 60x13
dips (bodyweight) 18x16x15

Training Comments.
Workout went really really well today in my opinion. Really got an incredible pump in my chest and definitely worked my chest hard from all angles. Dumbbell presses really hammered my upper pecs with higher-type reps. Flat presses hit my chest hard also… flyes really stretched my pecs out all the way. Pullovers really hit my chest and my serratus hard but also hit a little too much tris. Dips hit my pecs hard but also really hit my tris hard as well. Good overall workout.

Training Length.
Workout today lasted around 30 minutes. Really brief and intense I think.

Water.
Took in a pretty good amount all day long today. Need more though.

 

[MonStar1023]

WEEK 2, DAY 2- Monday, September 17, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2360
Total (g) Protein: 104g
Total (g) Carbs: 13g
Total (g) Fat: 194g

Sleep.
7.5 hours of sleep last night. Need MORE sleep!

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, ECA Stack 2x today, morning and pre-workout/cardio, 5g creatine postworkut.

Training.
Decided to switch up my training scheme so I needed to train the rest of my body today that I didnt train yesterday. Which was Back, Shoulders, Traps, Neck, Biceps, Triceps, Forearms, Abs, & Calves. I hope to achieve much better results with this type of training routine since it's what the CKD experts recommend.
wide-grip front chins (bodyweight) 10x9
bentover ez-bar rows (Yates style) 185x8; 185x8
seated arnold presses 40x8; 40x8
standing dumbbell side-laterals 30x8; 30x8
dumbbell shrugs 80x8; 80x8
strap neck developer 70x8; 70x8
standing ez-bar curls 80x8; 80x8
lying ez-bar ext. 80x8; 80x8
wrist roller 25x5; 25x4
seated leg tucks (bodyweight) 15x15
one-dumbbell calf raises 60x15; 60x15

Training Comments.
Training went pretty well I guess. Really lowered my volume BIG TIME though. It was hard getting used to only a few sets for each bodypart but Ill live I think. Results should be better hopefully. We'll see. Overall workout was good back was hit hard and so was shoulders and traps. Neck was flamed all the way.

Training Length.
Workout only lasted 35 minutes which was surprising but made good timing I think.

Water.
Took in a good amount all day long today.

 

[MonStar1023]

Cackerot69-

What type of dosage would you recommend for 5-HTP? My cravings arent too bad but sometimes they so I am considernig purchasing some but I dont know what kinda dosage to take? You recommend this over most appetite curbing products?

Also working out only 3x a week is enough? What about reps I am thinking 8-12 on Days 1 & 2 and then 15-20 on Day 6 for the depletion workout.

 

[MonStar1023]

Changing Training Routine & Split…

I have decided to completely change my training style up to this point. After reading in numerous places about training on a CKD and after reading some posts on this topic I have decided to drop the volume training that I was doing up to this point and incorporate CKD style training. My split will be as follows…
Day 1- chest, back, shoulders, traps, neck
Day 2- biceps, triceps, calves, forearms, abs
Day 3- rest
Day 4- rest
Day 5- rest
Day 6- total body depletion workout
Day 7- rest (carb-load)
The one thing that is going to be tough for me is training 3x per week!! I have never trained only three times per week and that's definitely going to be tough… I think I am going to be doing reps 8-12 on Days 1 & 2 and reps 12-15 on Day 6. I think this type of rep scheme will work best.

 

[Belial]

100mg of 5-HTP before you go to bed.

 

[Cackerot69]

I took 100mg, but in two doses of 50mg. I took it late in the day because that's when the cravings kicked in, I took 50mg around 6pm and another around 10pm. You may get cravings at different times, so take it when you feel you need it most. Diet coke and jello helps, too.

You may wanna change that routine still. Arms after back, chest, shoulders? I say just split the upper and lower body in two and train whichever is weaker on Monday (personally I had better workouts on Tuesday for whatever reason, so you may wanna experiment), then the other on Tuesday.

Training 3x a week is plenty, especially when on a low calorie/carb diet. Remember, you're not trying to build muscle here, just keep what you have. If your strength doesn't go down then you're doing good, if it goes up you're doing great. 8-12 and 15-20 is good, don't even approach failure on the depletion workout...stop with 3-5 reps left in you. This workout is entirely just to deplete any leftover glycogen and upregulate insulin sensitivity in trained muscles giving you the best possible glycogen supercompensation during your carb load...not to stimulate muscle.

 

[MonStar1023]

Alright thanks a lot Cackerot69 I appreciate it... also please frequently check out my journal becuase I really would appreciate you helping me out! Thanks again bro.

 

[MonStar1023]

WEEK 2, DAY 2- Tuesday, September 18, 2001

Cardio.
25 minutes stationery bike in the evening.

Diet.
Total Calories: 2250
Total (g) Protein: 100g
Total (g) Carbs: 19g
Total (g) Fat: 184g

Sleep.
7.5 hours of sleep last night. Still need to get 8 hours+ every night.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, MD6 2x today, morning and pre- cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long.

 

[MonStar1023]

Depletion / Carb-Up Changes

Since I have decided to change up my training schedule completely there are a few more changes that I decided to include… the first being that on Day 6, Friday, two hours before the depletion workout, Ill be consuming around 40-50g of fructose (fruit)- this should help me deplete my glycogen even further. Also, Ill be starting my carb-up immediately following the depletion workout. My carb-up will now last 36 hours instead of just 24.

 

[atlas]

Hey mate, can you post what you are eating?

 

[MonStar1023]

I usually eat like cheesedogs, hot dogs, pork rinds, heavy whipping cream, steak-ums, tuna and mayo, salad with full-fat dressing, cheese, bacon, sausage, eggs, dry roasted cashews, shit like that.

Carb-up days is EVERYTHING in site!!


Candy, chips, whatever I can get my hands on.

 

[MonStar1023]

WEEK 2, DAY 4- Wednesday, September 19, 2001

Cardio.
25 minutes stationery bike in the evening.

Diet.
Total Calories: 1700 -> TOO LOW!
Total (g) Protein: 76g -> TOO LOW!
Total (g) Carbs: 11g
Total (g) Fat: 128g -> TOO LOW!

Sleep.
9 hours of sleep last night!! Need to keep it up.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, Xenadrine 2x today, morning and pre-cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long.

 

[~HOUNDOG~]

what is your weight now?

 

[MonStar1023]

I am not really sure bro I will know on Friday before my deleption workout. Then Ill weigh myself again after I am done the carb-up. I am guessing I am around 215 lbs. Which is still down from when I started.

 

[MonStar1023]

WEEK 2, DAY 5- Thursday, September 20, 2001

Cardio.
25 minutes of stationery bike in the evening.

Diet.
Total Calories: 2020
Total (g) Protein: 85g
Total (g) Carbs: 13g
Total (g) Fat: 168g

Sleep.
7 hours of sleep last night!! Need more!

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, ECA Stack 2x today, morning and pre-cardio.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in an okay amount all day long.

 

[MonStar1023]

WEEK 2, DAY 6- Friday, September 21, 2001

Cardio.
N/A.

Diet.
Until around 4-5 PM prior to carb-up, also ate 2 apples around 2 hours prior to my depletion workout, then afterwards started carbing.
Total Calories: 1000
Total (g) Protein: 36g
Total (g) Carbs: 7g
Total (g) Fat: 86g

Sleep.
8.5 hours of sleep last night! Need to keep it up.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, MD6 Stack 2x today, morning and pre-workout, 2 scoops of Cell-Tech, 5g arginine, 50 mg. vanadyl sulfate, 10g of glutamine, 800 mg. of chromium, 300 mg. ALA.

Training. Depletion Workout.
(circuit)
flat-dumbbell presses 60x20; 60x15; 60x15; 60x15
bentover barbell rows (Yates style) 115x15; 115x15; 115x15; 115x15
seated arnold presses 20x15; 20x15; 20x15; 20x15
dumbbell shrugs 60x15; 60x15; 60x15; 60x15
standing ez-bar curls 60x15; 60x15; 60x15; 60x15
lying ez-bar ext. 60x15; 60x15; 60x15; 60x15
one-dumbbell calf raises 40x15; 40x15; 40x15; 40x15
wrist roller 25x4; 25x4; 25x4; 25x4

Training Comments.
VERY TOUGH!! Due to my fucking low carbs and shit I didnt have any energy at all during this workout. It started off tough as fucking hell and ended dead. I was so fucking tired and exausted I was just dead. I couldnt even do anything I was just completely dead. Definitely exaustive. After 4 times through the circuit I was just so fucking beat I couldnt do anymore. I tried to go again but my chest was just beat after the 8th or 9th rep. Didnt really go to failure on anything I dont think.


Training Length.
Workout lasted around 35 minutes. Definitely brief but definitely EXAUSTING.

Water.
Took in a pretty good amount all day long today. Need to keep it up.

 

[Cackerot69]

You need to eat more during the week, get in at least 125 or so grams of protein...try for 150g.

 

[Robboe]

Doing such high volume on little carbs is hard work eh? I suspected you may crash.

 

[MonStar1023]

WEEK 2, DAY 7- Saturday, September 22, 2001

Cardio.
N/A.

Diet.
Carb-up day today... stuffed with high-sugary foods all day long. Really binged today and felt great about doing it. Stuffed myself with so much junk food it was unbelievable. Felt fat obviously but that was expected. Definitely felt bloated too. TONS of carbs though at least 1000g. Really refilled glycogen all the way.

Sleep.
Around 8 hours sleep last night.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, 2 scoops Cell-Tech, 10g creatine, 20g glutamine, 800 mg. ALA, 1200 mg. chromium, 10g arginine, 100 mg. vanadyl sulfate.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day long today.

 

[MonStar1023]

Yeah I know I am trying to keep my protein around 150g a day I really need to get it higher.

Yeah high volume is definitely fucking me up royally holy shit.

 

[Robboe]

Yeah i would suggest you seriously lower volume.

 

[MonStar1023]

WEEK 3, DAY 1- Sunday, September 22, 2001

Today I weighed 213 lbs. and felt pretty flabby after my carb-up yesterday. Not too bad though. Definitely refilled my glycogen. I weighed around 208-209 lbs. the day before my carb-up so I probably gained around 4-5 lbs.


Cardio.
20 minutes stationery bike.

Diet.
Total Calories: 2020
Total (g) Protein: 32g
Total (g) Carbs: 10g
Total (g) Fat: 186g

Sleep.
Around 8 hours sleep last night. Need to keep it up.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, Xenadrine 2x today, 5g creatine postworkout.

Training. Chest, Back, Shoulders, Traps.
incline dumbbell presses 90x8; 90x8; 90x7
weighted dips 35x8; 35x8; 35x8
pec-deck flyes 150x8; 150x8
wide-grip front chins 8x8x7
bentover ez-bar rows (Yates style) 195x8; 195x8; 195x8
seated v-bar cable rows 150x8; 150x8
seated arnold presses 40x8; 40x8; 40x8
one-dumbbell side laterals 30x8; 30x8; 30x8
dumbbell shrugs 80x8; 80x8; 80x8; 80x8

Training Comments.
Workout went really really well today. Chest got really pumped up and felt great and got a good workout with incline presses and with dips. Dips hit lower pecs hard. Pec-deck really finished off my pecs getting a good contraction. Lats were hit hard with chins and slammed hard with bentover rows. Both really tore up my back. Seated cable rows definitely hit my lats hard also really getting a good contractipn. Delts were hit hard with presses and laterals and traps were nailed with shrugs. Good overall workout.

Training Length.
Lasted around 40 minutes. Pretty brief considering all I did.

Water.
Took in a pretty good amount all day long today.

 

[MonStar1023]

WEEK 3, DAY 2- Monday, September 24, 2001

Cardio.

Diet.
Total Calories: 460+525
Total (g) Protein: 7+20g
Total (g) Carbs: 3+5g
Total (g) Fat: 46+40g

Sleep.
Around 8 hours sleep last night. Really need to keep it up.

Supplements.
Good multi-vitamin 2x today, 3g vitamin C, ECA Stack 2x today, 5g creatine postworkout.

Training. Biceps, Triceps, Forearms, Calves, Abs.

Training Comments.

Training Length.

Water.