Please Scroll Down to See Forums Below im trying to start a log and will try my best to post everyday. i figure i spend more and more time on ef as the days go by. it all started with reading a few threads, then posting some questions, and before i knew it, i went platinum and spend atleast an hour and a half everyday on here. I will post my workout and my diet included plus any supplements or aas if im on cycle. i tend to run 2 cycles a year, 3 months on a bulking cycle, 3 months off, 3 months on a cutting cycle, 3 months off. In the past year, ive seen my body change dramatically, going from a 130 pounds to 173, now im sitting at 162. I put all my efforts into training and dieting. I spent some time locked up and when i was in there, i was reading muscle and fitness magazines and i got motivated to change my life and stay out of trouble. For anyone who needs help or advice, feel free to ask. i am not a certified trainer or nutritionalist so what i tell you is my own opinion.
My shut up and lift log
- Thread starter Nomak666
- Start date
Wednesday April 1st 2009
Today was a high carb day for me, i go 3 days with low/moderate carbs and refeed every 4th day.
wake up at 730am: take 3 lipostims if im really tired, but i usually take 2 if im not that tired
745am: 45 minutes of cardio walking/jogging at 3.5-3.8 mph
9am: 2 Cups of Oats cooked, 1 apple, 2 scoops of whey, 10 grams of creatine
1130am: 2 cups of brown rice, 8 oz grilled chicken breast
12pm: 5 caps of amplify02, 5 caps of lipoflame
train at 1230PM-2pm
230pm: 2 cups of brown rice, 8 oz grilled chicken breast
5pm: 2 cups of brown rice, 8 oz fish (orange roughy)
730pm: 2 cups of brown rice, 8 oz top round steak
10pm: 10 egg whites, 2 whole eggs
Training: Shoulders
seated hammer strength shoulder press: 1 warmup set with 45 lbs on each side, 12x90lbs(each side), 10x100lbs, 7x110lbs
seated db lateral raise: 12x25lbs, 10x30lbs, 8x35lbs
Upright row: 12x90lbs, 10x100lbs, 8x110lbs
incline rear delt db raises: 12x20lbs, 10x25lbs, 8x30lbs
btb shrugs on smith machine: 1 warmup set with 100 lbs, 15x195lbs, 12x245lbs, 10x295lbs
calve training: leg press calf raise: 4 sets of 25 reps at 100lbs (i do each leg individually, right, left, right, etc)
seated calf raise: 4 sets of 20 reps at 100lbs
time for bed, everyone have a good night.
Today was a high carb day for me, i go 3 days with low/moderate carbs and refeed every 4th day.
wake up at 730am: take 3 lipostims if im really tired, but i usually take 2 if im not that tired
745am: 45 minutes of cardio walking/jogging at 3.5-3.8 mph
9am: 2 Cups of Oats cooked, 1 apple, 2 scoops of whey, 10 grams of creatine
1130am: 2 cups of brown rice, 8 oz grilled chicken breast
12pm: 5 caps of amplify02, 5 caps of lipoflame
train at 1230PM-2pm
230pm: 2 cups of brown rice, 8 oz grilled chicken breast
5pm: 2 cups of brown rice, 8 oz fish (orange roughy)
730pm: 2 cups of brown rice, 8 oz top round steak
10pm: 10 egg whites, 2 whole eggs
Training: Shoulders
seated hammer strength shoulder press: 1 warmup set with 45 lbs on each side, 12x90lbs(each side), 10x100lbs, 7x110lbs
seated db lateral raise: 12x25lbs, 10x30lbs, 8x35lbs
Upright row: 12x90lbs, 10x100lbs, 8x110lbs
incline rear delt db raises: 12x20lbs, 10x25lbs, 8x30lbs
btb shrugs on smith machine: 1 warmup set with 100 lbs, 15x195lbs, 12x245lbs, 10x295lbs
calve training: leg press calf raise: 4 sets of 25 reps at 100lbs (i do each leg individually, right, left, right, etc)
seated calf raise: 4 sets of 20 reps at 100lbs
time for bed, everyone have a good night.
Last edited:
Thursday Aril 2nd
730am: 2 lipostims
745am: 45 minutes cardio
9am: 1 cup of oatmeal, 1 apple, 2 scoops of whey isolates, 10 grams of creatine
1130am: 1 cup of brown rice, 8 oz chicken breast
train at 1230pm-2pm
230pm: 1 cup of brown rice, 8 oz chicken breast
5pm: 8oz fish (orange rough), 2 cups of steamed broccoli
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
Biceps training:
standing barbell curl (wide grip): 12x60lbs, 10x80lbs, 8x100lbs
alternating db curl (seated): 12x30's, 10x40's, 8x50's
preacher curl with ez bar (close grip): 12x80lbs, 10x100lbs, 8x120lbs
standing db hammer curl: 12x30's, 10x40's, 8x50's
Abs training:
hanging knee raise with medicine ball between knees: 4 sets of 12
kneeling rope crunches: 4 sets of 15 @ 100lbs
seated twist with 30lb barbell behind neck: 4 sets of 50reps
730am: 2 lipostims
745am: 45 minutes cardio
9am: 1 cup of oatmeal, 1 apple, 2 scoops of whey isolates, 10 grams of creatine
1130am: 1 cup of brown rice, 8 oz chicken breast
train at 1230pm-2pm
230pm: 1 cup of brown rice, 8 oz chicken breast
5pm: 8oz fish (orange rough), 2 cups of steamed broccoli
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
Biceps training:
standing barbell curl (wide grip): 12x60lbs, 10x80lbs, 8x100lbs
alternating db curl (seated): 12x30's, 10x40's, 8x50's
preacher curl with ez bar (close grip): 12x80lbs, 10x100lbs, 8x120lbs
standing db hammer curl: 12x30's, 10x40's, 8x50's
Abs training:
hanging knee raise with medicine ball between knees: 4 sets of 12
kneeling rope crunches: 4 sets of 15 @ 100lbs
seated twist with 30lb barbell behind neck: 4 sets of 50reps
Good stuff bro keep it coming. I know this isn't the diet forum, but where are your vegies. I'd maybe do 1C brown rice 2C (by weight) of vegies.
Just my 2 cents
Just my 2 cents
Friday April 3rd 2009:
No cardio today, im seeing fat loss just with my diet so im keeping cardio to a minimum right now. once may comes around, i will be doing cardio 7 times a week.
9am: 1 cup Oatmeal, 1 apple, 2 scoops of whey isolates
1130am: 1 cup brown rice, 8 oz chicken breast
230pm: 1 cup brown rice, 8oz chicken breast
5pm: 8oz chicken breast, 2 cups of lettuce
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
tricep training:
close-grip bench press: 1 warm up set at 105lbs, 12x155, 10x175, 8x195
shortbar cable pushdown: 1 warmup set at 80lbs, 12x110, 10x130, 8x150(stack)
ez bar skull skrushers: 12x70, 10x90, 6x110
single arm overhead cable extension: (this really hits the outter head): 12x35, 10x40, 8x50
Calves training:
leg press calve raises(single leg) on horizontal leg press: 30x100lbs, 25x110lbs, 20x120lbs, 15x130lbs
seated calf raise: 25x90, 20x100, 15x110, 15x120
tommorow will be my off day. im doing a 6 day split at the moment.
No cardio today, im seeing fat loss just with my diet so im keeping cardio to a minimum right now. once may comes around, i will be doing cardio 7 times a week.
9am: 1 cup Oatmeal, 1 apple, 2 scoops of whey isolates
1130am: 1 cup brown rice, 8 oz chicken breast
230pm: 1 cup brown rice, 8oz chicken breast
5pm: 8oz chicken breast, 2 cups of lettuce
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
tricep training:
close-grip bench press: 1 warm up set at 105lbs, 12x155, 10x175, 8x195
shortbar cable pushdown: 1 warmup set at 80lbs, 12x110, 10x130, 8x150(stack)
ez bar skull skrushers: 12x70, 10x90, 6x110
single arm overhead cable extension: (this really hits the outter head): 12x35, 10x40, 8x50
Calves training:
leg press calve raises(single leg) on horizontal leg press: 30x100lbs, 25x110lbs, 20x120lbs, 15x130lbs
seated calf raise: 25x90, 20x100, 15x110, 15x120
tommorow will be my off day. im doing a 6 day split at the moment.
needtogetaas
New member
Keeping up with a log is the best thing you can do. Some times you can go months and no one will show up in your log. So what just keep it up. Its all about you anyway.
Good job bro.
Good job bro.
Thanks bro. yeah, im doing this log strictly just for me. i want to see the improvement i make over the months to the years.
it sucks at times when i see poeple enjoying real food, but thats what seperates me from them and thats what seperates my physique from theirs. diet is the hardest part in my opinion because good food is eveywhere, its all about willpower and how bad you want it.
Diet yeah for sure, I can easily add in cals but a diet for cutting is the hardest thing every, nice job bro you seem to have it nailed
Sunday April 5th
9am: 1 cup Oatmeal, 1 apple, 10 egg whites, 2 whole eggs
1130am: 1 cup brown rice, 8 oz chicken breast
230pm: 1 cup brown rice, 8oz chicken breast
5pm: 8oz chicken breast, 2 cups of lettuce
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
Chest training:
Incline Db bench press: 1 warm up set with 25's, 12x70s, 10x80s, 8x90s, 6x100s
incline db flys: 12x20s, 10x30s, 8x40s, 6x50s
incline hammer strength chest press: 12x1 plate, 10x2 plates, 8x3 plates, 6x3 plates plus a 25 lb plate
machine flys: 12x100, 10x120, 8x140, 6x160
incline knee ins: 4 sets of 15
abs training: 4 sets of 15 reps decline crunches
db side bend with 20lb db 4 sets of 30 reps each side
9am: 1 cup Oatmeal, 1 apple, 10 egg whites, 2 whole eggs
1130am: 1 cup brown rice, 8 oz chicken breast
230pm: 1 cup brown rice, 8oz chicken breast
5pm: 8oz chicken breast, 2 cups of lettuce
730pm: 8oz top round steak, 2 cups of steamed broccoli
10pm: 10 egg whites, 2 whole eggs
Chest training:
Incline Db bench press: 1 warm up set with 25's, 12x70s, 10x80s, 8x90s, 6x100s
incline db flys: 12x20s, 10x30s, 8x40s, 6x50s
incline hammer strength chest press: 12x1 plate, 10x2 plates, 8x3 plates, 6x3 plates plus a 25 lb plate
machine flys: 12x100, 10x120, 8x140, 6x160
incline knee ins: 4 sets of 15
abs training: 4 sets of 15 reps decline crunches
db side bend with 20lb db 4 sets of 30 reps each side
Tuesday April 7th
Not feeling well today, and it was legs day. i need to be feeling 110% during legs day so i took the day off. made some minor changes to my diet, added in another meal(7 total), i reduced the protein from 8oz's to 6oz's but it still adds up to 280-300 grams of protein, so im happy.
9am: 1 cup of oatmeal, 1 apple, 2 scoops of whey
11am: 1 cup brown rice, 6oz chicken breast
2pm: 1 cup brown rice, 1 can tuna
4pm: 1 cup brown rice, 6oz chicken breast
6pm: 8oz top round, 2 cups of lettuce with balsammic vinegar
8pm: 8 egg whites, 2 whole eggs
10pm: 2 scoops of whey
Need to start kicking up the cardio, have been doing 2-3 times a week, am trying to get in 6 sessions before breakfast every week, 30 minutes sessions. I feel the diet stripping away the fat but i still feel i need more cardio. I guess my body responds better to more cardio, which sucks cuz i hate cardio, its so boring. will be back tommorow, hopefully feeling better.
Not feeling well today, and it was legs day. i need to be feeling 110% during legs day so i took the day off. made some minor changes to my diet, added in another meal(7 total), i reduced the protein from 8oz's to 6oz's but it still adds up to 280-300 grams of protein, so im happy.
9am: 1 cup of oatmeal, 1 apple, 2 scoops of whey
11am: 1 cup brown rice, 6oz chicken breast
2pm: 1 cup brown rice, 1 can tuna
4pm: 1 cup brown rice, 6oz chicken breast
6pm: 8oz top round, 2 cups of lettuce with balsammic vinegar
8pm: 8 egg whites, 2 whole eggs
10pm: 2 scoops of whey
Need to start kicking up the cardio, have been doing 2-3 times a week, am trying to get in 6 sessions before breakfast every week, 30 minutes sessions. I feel the diet stripping away the fat but i still feel i need more cardio. I guess my body responds better to more cardio, which sucks cuz i hate cardio, its so boring. will be back tommorow, hopefully feeling better.
Thanks bro. theres 3.5 grams of protein per egg white. a whole egg has 7 grams.
Tried to get back in the gym but the past 2 days, ive been sick again. the test prop flu came back. i dont really think it ever went away. i cant sleep or eat, my body cant decide whether its cold or hot, injection spots are sore for about 5 days after (i even run the syringe under hot water right before i shoot and rub the spot and it still hurts like a bitch). this is definitely a cycle gone bad for me, might have to stop it short. whats the point of being on cycle if you cant even get to the gym?
Bro I really am so jelous of your will power to keep to a diet this strict and this well balanced... damn
i shoot in both quads and both glutes and sometimes ill shoot my left delt if it falls under a shoulder workout that day.
Bro I really am so jelous of your will power to keep to a diet this strict and this well balanced... damn
its really not that hard. i dont eat bland chicken and steak. i put salt and pepper on it, some garlic. sometimes ill grill up some mushrooms and onions and throw it all in the mix. other times i use franks red hot sauce or walden farms no calorie sauces. also, i put salsa on my chicken alot. salsa is low calories, a few grams of carbs, and a little sodium. i salt all my foods, dont worry, you wont hold water as long as you drink alot of fluids. i drink about 1.5 gallons a day. i used to eat plain grilled chicken but thats what bodybuilders do when they have to diet down for that 1 day. so unless you're competing and need to get into 2-3 % bodyfat, there is no need to eat bland food. anyways 2-3% bodyfat is unhealthy and can onnly be maintained for a couple of days.
yeah your right its alot easier when the food you have to eat you like, would you hit me up some recipes in pm's for differant ways to make differant chicken & steak nice?
& anything you know of to add to cottage cheese. lol.
for chicken, lemon juice, salt, pepper, and granulated garlic. for steaks, just salt pepper and garlic. i use sirloin or flank steak so i think they have plenty of flavors. the more expensive the cut of beef, the more natural flavors it will have. a bulking meal of mine that i used to eat twice a day is, 12-16oz of sirloin or flank, 1/4 cup of soy sauce, 2-3 tbsp extra virgin olive oil, white ground pepper, and garlic powder, and sometimes even 2-3 packets of splenda, adds a nice sweet kick. let that marinate overnight for best flavors, grill it up and thats pretty much my favorite man made meal. i top that off with either 2-3 cups of white rice (3 for post workout meal) or 2-3 cups of cooked white pasta. then heat up a pan with extra virgin olive oil, drain the pasta, pour it into the frying pan, and add the extra marinade from the steak. the only recipe i have for cottage cheese is rinsing the cottage cheese then add 4-6 tbsp of anpb. you dont have to rinse it but i find it taste better without the sour taste from the milk part of the cottage cheese.
tuesday april 28th 2009
what a crappy ass day. workout was good today until i hit the db lateral raises. so ive been recently getting sick for like 4 weeks straight from test prop, all flu-like smptoms, i ordered some ethyl oleate and cut my prop with .5ml of EO to 1ml of prop, very minor soreness on injection sites and no flu symptoms whatsoever. so my cycle as of now is 100mg of test prop eod, 60mg of anavar, 50mg of winstrol.
my diet has been consistant and clean.
diet journal
9am: 2 servings of steel cut oats, 2 scoops of whey, 8 egg whites
11am: 1 can of tuna (drained and rinsed), 8 egg whites, 1 cup of brown rice
12pm-2pm shoulder workout and 30 minutes of cardio
2pm: 1 can of tuna, 8 egg whites, 1 cup of brown rice
4pm: 3 scoops of whey
6pm: 8oz 90/10 ground beef
8pm: 8oz 90/10 ground beef
10pm: 12oz of fish
my diet has been like this for about 2 weeks or so. i change my diet alot cuz i get sick of eating the same thing, but this diet has a ariety of everything so i actually look forward to eating. my 7th meal of fish is orange roughy, i will sometimes eat 12oz of 99% lean ground chicken or turkey, but usually i stick with the fish. im carbing up every 4th day with about 350 grams of carbs coming from oatmeal, yams, and brown rice. my low days consist of 133 grams of carbs. my protein intake is about 440-450 grams. fat intake, i dont really count but i dont add fats besides some pam spray when i grill my food (just enough to cover the surface). im not really losing weight and i think the anavar has alot to do with it. my strength is going up like crazy every single workout.
Shoulder routine:
hammer strength shoulder press: 1 warm up set, 1x12@ 100lbs(each side), 1x10@110lbs, 1x8@120lbs, 1x8@130lbs
seated db lateral raises: 1x12@20, 1x10@25, 1x8@30, 1x2@35 (on my last set, i went to do the raises, after the first rep, i felt something wierd in my wrist and extreme pain, i think i sprained it.
incline bench db rear delt raise: 1x15@15lbs, 1x12@20lbs, 1x10@25lbs, 1x8@30lbs
cable upright row: this hurt a bit but i wrapped my wrist and worked through the pain: 1x12@90, 1x10@100, 1x8@120, 1x8@130
btb smith shrugs: 1x20@155, 1x15@205, 1x12@225, 1x10@245, 1x8@265
30 minutes on treadmill
what a crappy ass day. workout was good today until i hit the db lateral raises. so ive been recently getting sick for like 4 weeks straight from test prop, all flu-like smptoms, i ordered some ethyl oleate and cut my prop with .5ml of EO to 1ml of prop, very minor soreness on injection sites and no flu symptoms whatsoever. so my cycle as of now is 100mg of test prop eod, 60mg of anavar, 50mg of winstrol.
my diet has been consistant and clean.
diet journal
9am: 2 servings of steel cut oats, 2 scoops of whey, 8 egg whites
11am: 1 can of tuna (drained and rinsed), 8 egg whites, 1 cup of brown rice
12pm-2pm shoulder workout and 30 minutes of cardio
2pm: 1 can of tuna, 8 egg whites, 1 cup of brown rice
4pm: 3 scoops of whey
6pm: 8oz 90/10 ground beef
8pm: 8oz 90/10 ground beef
10pm: 12oz of fish
my diet has been like this for about 2 weeks or so. i change my diet alot cuz i get sick of eating the same thing, but this diet has a ariety of everything so i actually look forward to eating. my 7th meal of fish is orange roughy, i will sometimes eat 12oz of 99% lean ground chicken or turkey, but usually i stick with the fish. im carbing up every 4th day with about 350 grams of carbs coming from oatmeal, yams, and brown rice. my low days consist of 133 grams of carbs. my protein intake is about 440-450 grams. fat intake, i dont really count but i dont add fats besides some pam spray when i grill my food (just enough to cover the surface). im not really losing weight and i think the anavar has alot to do with it. my strength is going up like crazy every single workout.
Shoulder routine:
hammer strength shoulder press: 1 warm up set, 1x12@ 100lbs(each side), 1x10@110lbs, 1x8@120lbs, 1x8@130lbs
seated db lateral raises: 1x12@20, 1x10@25, 1x8@30, 1x2@35 (on my last set, i went to do the raises, after the first rep, i felt something wierd in my wrist and extreme pain, i think i sprained it.
incline bench db rear delt raise: 1x15@15lbs, 1x12@20lbs, 1x10@25lbs, 1x8@30lbs
cable upright row: this hurt a bit but i wrapped my wrist and worked through the pain: 1x12@90, 1x10@100, 1x8@120, 1x8@130
btb smith shrugs: 1x20@155, 1x15@205, 1x12@225, 1x10@245, 1x8@265
30 minutes on treadmill
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