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My Log to get BIG
- Thread starter Nomak666
- Start date
Starting Monday, Everything will be in order with the workout meaning chest on monday, legs on tuesday, back on wednesday, shuolders on thursday, arms on friday. i train with hard so i dont think i need to do everything twice a week anymore plus i just add more sets if i feel i got some left. i felt like doing arms yesterday for some reason. and today i did shoulders. i will most likely go back later to get my leg work done since ive been delaying that for a couple days. will post routine and diet later tonight.
Diet looks good.
Your triceps routine is close to mine. Will keep my eye on this thread!
Your triceps routine is close to mine. Will keep my eye on this thread!
Diet and workout for Wednesday December 3rd
8am 2 servings oats (dry) blended with 2 scoops of whey and 3 caps of LIPOFLAME to kick start the day.
11am pwo shake 2 scoops of whey and 40 grams of waxymaize
12pm 3 cups of brown rice, 8 oz grilled chicken, little bit of brown mustard
3pm 3 cups of pasta, 8oz grilled chicken, 1 tbsp extra virgin olive oil
6pm 3 cups of pasta, 8oz sirloin steak with balsamic vinegar and 2 tbsp of fresh garlic
830 12oz of flounder
1130 2 scoops of casein
workout today was shoulders and i threw in the second session for legs that ive been delaying
shoulders am workout:
seated db lateral raises 2x10 @ 20, 2x8 @ 25, 1x6 @ 30
seated db shoulder press 2x10@ 50, 2x8 @ 55, 1x6 @ 60
Upright rows (close-grip) 2x10 @ 60, 2x8 @ 70, 1x6 @ 80
seated db shrugs (to the back of the neck) 2x10 @ 65, 2x 8 @ 70, 1x8 @ 75 ( felt strong, lol)
threw in 20 minutes of light cardio on the elliptical, heart rate at 65%-70% of maximum heart rate ( havent done any cardio since august so i will be doing some light cardio to keep that layer of fat off)
pm leg workout
smith machine squats (bar weighs 15 pounds): 1 warm up set at 105 pounds, 10 reps. 2x10 @ 195, 2x8 @ 245, 1x6 @ 285
Hamstring curls: 1x12 @ 90, 1x10 @ 100, 1x8 @ 110
leg extensions: 1x10 @ 120, 1x8 @ 140, 1x6 @ 150
Seated Calf Raise: 2x12 @ 90, 1x10 @ 100
Single leg standing calf raise holding db's: 1x12 @ 30(each hand), 1x10 @ 35, 1x8 @ 40
TO THOSE WHO WANT TO KNOW THE SECRET TO BIG LEGS, SQUAT, SQUAT, AND WHEN YOUR DONE SQUATTING, SQUAT SOME MORE. LOL.
Tommorow, ill do some back work since my schedules been off his week with all these doctor and dentist visits. next week will be on point. mondays are chest, tuesday legs, wednesday back, thursday shoulders, friday arms. abs on monday, wednesday and fridays. from now on i will only be supersetting bi's and tri's.
I will post some pics by this week, as soon as i get someone to take them for me.lol. I believe thats all for today. have a great night everyone, be back tommorow so come back and check it out.
8am 2 servings oats (dry) blended with 2 scoops of whey and 3 caps of LIPOFLAME to kick start the day.
11am pwo shake 2 scoops of whey and 40 grams of waxymaize
12pm 3 cups of brown rice, 8 oz grilled chicken, little bit of brown mustard
3pm 3 cups of pasta, 8oz grilled chicken, 1 tbsp extra virgin olive oil
6pm 3 cups of pasta, 8oz sirloin steak with balsamic vinegar and 2 tbsp of fresh garlic
830 12oz of flounder
1130 2 scoops of casein
workout today was shoulders and i threw in the second session for legs that ive been delaying
shoulders am workout:
seated db lateral raises 2x10 @ 20, 2x8 @ 25, 1x6 @ 30
seated db shoulder press 2x10@ 50, 2x8 @ 55, 1x6 @ 60
Upright rows (close-grip) 2x10 @ 60, 2x8 @ 70, 1x6 @ 80
seated db shrugs (to the back of the neck) 2x10 @ 65, 2x 8 @ 70, 1x8 @ 75 ( felt strong, lol)
threw in 20 minutes of light cardio on the elliptical, heart rate at 65%-70% of maximum heart rate ( havent done any cardio since august so i will be doing some light cardio to keep that layer of fat off)
pm leg workout
smith machine squats (bar weighs 15 pounds): 1 warm up set at 105 pounds, 10 reps. 2x10 @ 195, 2x8 @ 245, 1x6 @ 285
Hamstring curls: 1x12 @ 90, 1x10 @ 100, 1x8 @ 110
leg extensions: 1x10 @ 120, 1x8 @ 140, 1x6 @ 150
Seated Calf Raise: 2x12 @ 90, 1x10 @ 100
Single leg standing calf raise holding db's: 1x12 @ 30(each hand), 1x10 @ 35, 1x8 @ 40
TO THOSE WHO WANT TO KNOW THE SECRET TO BIG LEGS, SQUAT, SQUAT, AND WHEN YOUR DONE SQUATTING, SQUAT SOME MORE. LOL.
Tommorow, ill do some back work since my schedules been off his week with all these doctor and dentist visits. next week will be on point. mondays are chest, tuesday legs, wednesday back, thursday shoulders, friday arms. abs on monday, wednesday and fridays. from now on i will only be supersetting bi's and tri's.
I will post some pics by this week, as soon as i get someone to take them for me.lol. I believe thats all for today. have a great night everyone, be back tommorow so come back and check it out.
Black Boxster
New member
Glad your back to posting your log bro....I don't care if anyone reads mine...I'm doing my log for me...So it makes me happy to see all the details you've got 
Why the Smith Machine Squats??? I'm doing Smith Machine Squats myself ( I Love them and Leg presses...two favs!), but get "yelled at" by the bros here all the time telling me they suck...I get a great leg workout...I'm sore as all hell for days....just curious if it due to a past injury, or like me...lack of a safe spotter to easy the nerves...
Why the Smith Machine Squats??? I'm doing Smith Machine Squats myself ( I Love them and Leg presses...two favs!), but get "yelled at" by the bros here all the time telling me they suck...I get a great leg workout...I'm sore as all hell for days....just curious if it due to a past injury, or like me...lack of a safe spotter to easy the nerves...
Whats up everyone. heres my diet and workout for thursday, december 4th. i did 2 sessions today.
8am: 1 serving of oatmeal, 1 large banana, 2 scoops of whey
930am: BACK WORKOUT w/ 20 minutes of cardio
1130am: 2 scoops of whey, 1 Orange
1230pm: 2 1/2 cups of pasta, 8oz grilled chicken
430pm: 2 cups pasta, 8oz steak with fresh garlic and pepper
6pm: Chest Workout w/ 10 minutes of cardio
730pm: 2 scoops of whey, 1 large banana
830pm: 2 Cups of Pasta, 8oz grilled Chicken, 1 tbsp olive oil
11pm: 8 egg whites, 4oz grilled chicken
AM Back Workout:
Wide-Grip Chin ups: 3 sets 10,10,8
Bent-Over Barbell Row: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100
Wide-Grip Lat Pull Down (to the front, not leaning backwards and pulling bar to chest): 1x10 @ 100, 1x8 @ 110, 1x6 @ 120
Seated Lat Row: 1x10 @ 100, 1x8 @ 120, 1x6 @ 140
PM Chest Workout:
Incline Hammer Strength Bench Press: 1 warm-up set with 1 45lb plates on each side. 1x10 @ 90lbs (each side),1x8 @ 115, 1x7 @ 135
Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40
flat db bench press: 1x10 @ 75, 1x8 @ 80's, 1x6 @ 85's
wide grip dips: 3 sets, 10,10,8
Ive been hitting the weights a bit light this week, so dont think ive been working hard this whole time and putting up such little poundage, lol. Making sure to get the form extremely strict before i hit up heavier weights, again. i do this once every 6 weeks, because once i start going heavier and heavier each weak, i can see that i slowly lose my form a bit more and more, so its like a "reset week".
Tommorow will be Bi's and Tri's, since i hit them on tuesday. im gonna make sure i get alot of rest this weekend, ive been running off on 5 1/2-6 hours of sleep and basically sleeping all day on sundays, but i wake up every 3 hours to eat, thats gonna change, as well as my last meal being at 930, so i can get to bed by 1030 the latest.
8am: 1 serving of oatmeal, 1 large banana, 2 scoops of whey
930am: BACK WORKOUT w/ 20 minutes of cardio
1130am: 2 scoops of whey, 1 Orange
1230pm: 2 1/2 cups of pasta, 8oz grilled chicken
430pm: 2 cups pasta, 8oz steak with fresh garlic and pepper
6pm: Chest Workout w/ 10 minutes of cardio
730pm: 2 scoops of whey, 1 large banana
830pm: 2 Cups of Pasta, 8oz grilled Chicken, 1 tbsp olive oil
11pm: 8 egg whites, 4oz grilled chicken
AM Back Workout:
Wide-Grip Chin ups: 3 sets 10,10,8
Bent-Over Barbell Row: 1x10 @ 80, 1x8 @ 90, 1x6 @ 100
Wide-Grip Lat Pull Down (to the front, not leaning backwards and pulling bar to chest): 1x10 @ 100, 1x8 @ 110, 1x6 @ 120
Seated Lat Row: 1x10 @ 100, 1x8 @ 120, 1x6 @ 140
PM Chest Workout:
Incline Hammer Strength Bench Press: 1 warm-up set with 1 45lb plates on each side. 1x10 @ 90lbs (each side),1x8 @ 115, 1x7 @ 135
Incline Cable Crossover: 1x10 @ 30, 1x8 @ 35, 1x6 @ 40
flat db bench press: 1x10 @ 75, 1x8 @ 80's, 1x6 @ 85's
wide grip dips: 3 sets, 10,10,8
Ive been hitting the weights a bit light this week, so dont think ive been working hard this whole time and putting up such little poundage, lol. Making sure to get the form extremely strict before i hit up heavier weights, again. i do this once every 6 weeks, because once i start going heavier and heavier each weak, i can see that i slowly lose my form a bit more and more, so its like a "reset week".
Tommorow will be Bi's and Tri's, since i hit them on tuesday. im gonna make sure i get alot of rest this weekend, ive been running off on 5 1/2-6 hours of sleep and basically sleeping all day on sundays, but i wake up every 3 hours to eat, thats gonna change, as well as my last meal being at 930, so i can get to bed by 1030 the latest.
I try my best with the diet. With Triceps, i switch my exercises sometimes from lying tricep extensions to close grip bench. i just make sure that im doing both overhead exercises and pushdown movements weather it be the straight bar or the rope.
Glad your back to posting your log bro....I don't care if anyone reads mine...I'm doing my log for me...So it makes me happy to see all the details you've got
Why the Smith Machine Squats??? I'm doing Smith Machine Squats myself ( I Love them and Leg presses...two favs!), but get "yelled at" by the bros here all the time telling me they suck...I get a great leg workout...I'm sore as all hell for days....just curious if it due to a past injury, or like me...lack of a safe spotter to easy the nerves...
It's a great way to end the night by writing down my whole day. Smith Machine Squats, hmm. My gym doesnt have a squat rack, so i would have to clean-and press the barbell then bring it behind my neck. so i just stick to the smith. a regular barbell is by far the best though because it works all the secondary muscles and stabilizers. freeweight weather its a barbell or dumbell is the best for anything, works all the stabilizers. but back to the squats, i have my feet far forward though so im leaning back on the smith bar, it hits the quads more then if my feet are dirctly under the bar.
This is the closest gym to my house, about a mile and a half, thats why i go there. there are bigger gyms with squat racks and more equiptment, but they are about 20 minutes away and thats a waste to spend 40 minutes driving back and forth from the gym, imo.
Hope everyone had a great day, take care and ill be back tommorow. Pics coming soon
Great workout today. a buddy of mine started working out witrh me 2 weeks ago, but i might have to cut him off cuz its interearing with my workouts, takes too long and we talk.
diet and workout for friday december 5th.
8am: 2 scoops of whey mixed with 2 cups of oatmeal
9am: workout
1130am: 2 scoops of whey
1230pm: 1 1/2 cups of pasta, 8oz grilled chicken
4pm: 8oz of lean beef, 2 cups of rice
630pm: 2 scoops of whey, 1 cup oatmeal
830pm: 8oz grilled chicken, big bowl of lettuce with a few splashes of vinegar and pepper
1030: 2 scoops of whey mixed with 20oz of water
Biceps & Tripceps Super set wrkout
Standing barbell curl 2x10 @ 60lbs, 2x8 @ 70lbs, 1x8 @ 80lbs
Supersetted with Straight-Bar Pushdowns 2x10 @ 100lbs, 2x8 @ 110 lbs, 1x6 @150 (stack)
Seated Dumbbell Curl (alternating) 2x10 @ 25lbs, 2x8 @ 30lbs, 1x6 @ 35lbs
Superseted with skull krusher 2x10 @ 65, 2x8 @ 75, 1x6 @ 85
Stand Close grip EZ Bar Curl 2x10 @ 50, 2x8 @ 60, 1x6 @ 70
Supperseted with close grip bench on smith machine 2x10 @ 135, 2x8 @ 145, 1x6 @155
thats it for the day, tommoro is abs calves and forearms. then some light cardio. everything wil be on point startin monday. latta fellas
diet and workout for friday december 5th.
8am: 2 scoops of whey mixed with 2 cups of oatmeal
9am: workout
1130am: 2 scoops of whey
1230pm: 1 1/2 cups of pasta, 8oz grilled chicken
4pm: 8oz of lean beef, 2 cups of rice
630pm: 2 scoops of whey, 1 cup oatmeal
830pm: 8oz grilled chicken, big bowl of lettuce with a few splashes of vinegar and pepper
1030: 2 scoops of whey mixed with 20oz of water
Biceps & Tripceps Super set wrkout
Standing barbell curl 2x10 @ 60lbs, 2x8 @ 70lbs, 1x8 @ 80lbs
Supersetted with Straight-Bar Pushdowns 2x10 @ 100lbs, 2x8 @ 110 lbs, 1x6 @150 (stack)
Seated Dumbbell Curl (alternating) 2x10 @ 25lbs, 2x8 @ 30lbs, 1x6 @ 35lbs
Superseted with skull krusher 2x10 @ 65, 2x8 @ 75, 1x6 @ 85
Stand Close grip EZ Bar Curl 2x10 @ 50, 2x8 @ 60, 1x6 @ 70
Supperseted with close grip bench on smith machine 2x10 @ 135, 2x8 @ 145, 1x6 @155
thats it for the day, tommoro is abs calves and forearms. then some light cardio. everything wil be on point startin monday. latta fellas
Today was a good day. If only i can eat this much everyday.
8am: 8oz chicken, 3 cups of ww pasta, 2 tbsp Extra virgin olive oil
1030am: 8oz red meat, 1 cup brown rice
1pm: 8oz chicken, 1 cup brown rice
2pm: workout
4pm: 8oz chicken, 3 cups brown rice
630pm: 8oz chicken, 1 cup brown rice
830pm: 8oz chicken, large salad with vinegar
1030pm: 2 scoops of whey with 20oz of water
workout was abs and some calve work, nothing special, also threw in 30 minutes of light cardio 15 on the elliptical, 15 on the treadmill
i hit calves with legs but i feel if i do them after my leg workout, they are already weak, and if i do them first, then i feel my squats will suffer. abs were a variety of exercise, kneeling rope crunches, hanging knee raises, leg raise on bench with 10lb db between feet, decline crunch twist, attempted some "dragon-flags" theyre are f-ing tough, could barely do 2. if you dont know what they are, theyre from the rocky movies, its basically a leg raise but your back is off the bench as well and strict form needs to be used or you will injure something. Tommorow is my off day, even though i might go for 20-30 minutes of light cardio and a tanning session (10minutes).
thats about sums it up for my day.
8am: 8oz chicken, 3 cups of ww pasta, 2 tbsp Extra virgin olive oil
1030am: 8oz red meat, 1 cup brown rice
1pm: 8oz chicken, 1 cup brown rice
2pm: workout
4pm: 8oz chicken, 3 cups brown rice
630pm: 8oz chicken, 1 cup brown rice
830pm: 8oz chicken, large salad with vinegar
1030pm: 2 scoops of whey with 20oz of water
workout was abs and some calve work, nothing special, also threw in 30 minutes of light cardio 15 on the elliptical, 15 on the treadmill
i hit calves with legs but i feel if i do them after my leg workout, they are already weak, and if i do them first, then i feel my squats will suffer. abs were a variety of exercise, kneeling rope crunches, hanging knee raises, leg raise on bench with 10lb db between feet, decline crunch twist, attempted some "dragon-flags" theyre are f-ing tough, could barely do 2. if you dont know what they are, theyre from the rocky movies, its basically a leg raise but your back is off the bench as well and strict form needs to be used or you will injure something. Tommorow is my off day, even though i might go for 20-30 minutes of light cardio and a tanning session (10minutes).
thats about sums it up for my day.
