Titan Training Journal

[MonStar1023]

I have decided to start with Titan Training be Leo Costa Jr. I did Serious Growth for a little over a month and it worked okay I guess WAY too much training though for a natural. Someone juiced up a tad may benefit from a program like that. The following are exactly what I will be doing the next few months...

TRAINING: Titan Training.
DAY 1.
Base Training: Lower Body.
Quads 8,6,5,4,3 (2 min. rest periods)
Hams 10,8,6,5,4 (1 min. rest periods)
Calves 10,8,6,5,4 (1 min. rest periods)

Volume Training: Upper Body.
(supersets)
Chest/Back 12-15 reps (one min rest periods) 3 SETS
Shoulders/Abs 12-15 reps (one min. rest periods) 4 SETS
Biceps/Triceps 12-15 reps (one minute rest periods) 3 SETS

DAY 2.
Base Training: Upper Body.
Back 8,6,5,4,3 (1.5 min. rest periods)
Chest 8,6,5,4,3 (1.5 min. rest periods)
Shoulders 8,6,5,4,3 (1.5 min. rest periods)

Volume Training: Lower Body.
(triset)
Quads/Hams/Calves 12-15 reps (1 min. rest periods) 4 SETS

DAY 3. REST.

DAY 4.
MUSCLE ROUNDS.
Quads 4x6 (1.5 min. rest periods) 4 SETS
Hams 4x6 (1.5 min. rest periods) 4 SETS
Calves 4x6 (1.5 min. rest periods) 4 SETS
Chest 4x6 (1.5 min. rest periods) 4 SETS

DAY 5.
MUSCLE ROUNDS.
Back 4x6 (1.5 min. rest periods) 4 SETS
Triceps 4x6 (1.5 min. rest periods) 4 SETS
Shoulders 4x6 (1.5 min. rest periods) 4 SETS
Biceps 4x6 (1.5 min. rest periods) 4 SETS

DAY 6. REST.

DAY 7. REST.

DIET: I will be following a fat-loss/maintenance type diet I guess without too many carbs. I want to put on some muscle and add strength but right now my bodyfat is so fucking high fat-loss has to work into the equation somehow. I am sure that it wont be a problem with the intense workouts that Titan Training suggests. (i.e.-muscle rounds) I will be tracking my exact protein, carb, and fat intake every single day, without any BINGE days! I had a bit of a problem with that while doing Serious Growth. I will be taking in around 275-300g of protein everyday, 175-200g of carbs, and around 100g of fat. Protein intake has to be UP AT ALL TIMES.

CARDIO: I will be doing around 25-30 minutes of cardio on training days and 40-50 minutes of cardio on non-training days to ensure proper fat-loss. Low-intensity usually at least 50% of it done first thing in the morning on an empty stomach.

SUPPLEMENTS: I will be supplementing with 5g of creatine postworkout on training days and also with fat-burners. I will be taking MD6 2x a day for 2 days followed by Xenadrine 2x a day for 2 days, followed by a day off of ephedrine probably will take Phen-Free or something along those lines maybe Yohimbe etc.

Suggestions for better results before I begin?

 

[MonStar1023]

DAY 1- JULY, 13, 2001

Weighed my *ownself* (B.G.) first thing in the morining after taking a piss and I weigh 218 lbs. DAMN thats a lot for first thing in the morning! Feel VERY VERY VERY FAT! FUCK! Jesus Christ I have never in my life EVER felt so fat before. Completely soft and flabby and feel bloated as hell. Totally just feel like a fat fucking blob!

CARDIO- 20 minutes low-intensity stationery bike first thing in the morning on an empty stomach.

COMMENTS- felt okay today I guess. HARDEST FUCKING WORKOUT OF MY WHOLE LIFE!!! Jesus Christ I have never been so completely EXAUSTED! HOLY MOTHERFUCKING HELL! DAMN! What a workout. Squats totally fucked over my quads/hams/glutes. Great to get back into deep barbell squats. Had to go lighter though because I havnt trained legs in forever. Hams were stretched out to the max with stiff deads. Calves hit kinda hard I guess lower reps dont do too much for my calves. Chest and lats hit pretty hard with supersets. Chest got a good workout more than lats though; I guess because chest was hit before my lats. Delts and abs got a good burn I guess with their superset, and finally arms got REALLY FUCKED UP! Really hit all of my bodyparts hard and hammered each one completely. GREAT overall workout. 1-minute rest periods FUCK ME UP big time! I just realized that I FUCKED UP the program a LITTLE bit.. instead of doing 4 supersets for shoulders/abs I did 4 supersets for chest/back. DAMNIT!

DIET- Ate clean all day long... really had no appetite at all after popping MD6. Was hungry first thing in the morning but then took MD6 and totally killed my appetite.. I had to force eggs and oatmeal down my throat after my morning cardio.
Total (g) Protein: 260g
Total (g) Carb: 189g
Total (g) Fat: 96g

SLEEP- 7 hours last night... took a few short cat-naps today though that really helped out my energy. Need to keep my sleep at 7 hours+ EVERY single day this cycle. One of the mistakes I made during Serious Growth was not always getting proper rest.

SUPPLEMENTS - 5g creatine postworkout along with high-glycemic carbs and whey protein, multi-vitamin/mineral, 2 MD6 30-45 minutes before cardio and workout.

TRAINING-
Base Training.
squats 205x8; 225x6; 250x5; 265x4; 275x3
barbell stiff-legged deadlifts 95x10; 105x8; 115x6; 135x5; 145x4
one-dumbbell calf raises 60x10; 70x8; 80x6; 90x5; 95x4

Volume Training.
flat dumbbell flyes 60x15; 60x12; 60x12; 60x12
(supersetted with)
v-bar pulldowns 135x15; 135x12; 135x12; 135x12
one-dumbbell side laterals 20x12; 20x12; 20x12
(supersetted with)
seated leg tucks (bodyweight) 15x15x15
close-grip ez-bar curls 70x12; 70x12; 70x12
(supersetted with)
lying ez-bar ext. 70x12; 70x12; 70x12

TRAINING LENGTH: 50 minutes, INTENSE! All rest periods according to set rest periods listed at the top of this post.

WATER- took in a good amount today Kept a water bottle with me that I sipped on all day long to ensure a hydrated state. Wasnt thirsty at all today.

 

[tronious]

Monstar:

Hey dude...I wouldn't do any cardio on the days you train...if you train hard enough...I GUARANTEE you won't want to do any cardio on those days. I'm a dripping disguisting sweaty mess at the end of my workouts.

In the book...they talk about a diet that is High in Protein, High in Fat and very low in carbs for the training. Their theory has something to do with along the lines of with the low carbs and high Fat, your body will switch and use the fat as energy and will break down your muscles MUCH less during intense training.

Good luck man.

 

[MonStar1023]

Whatsup tronious? Yeah man I have decided to say fuck it and go all out with my legs. I dont give a fuck I mean Im gonna stretch out my low back and joints and just see what the fuck happens. I havnt trained legs in over 2 years now so its gonna be rough getting back into the swing of heavy barbell squats and lunges etc.! Here we go baby TOTAL BODY GROWTH!

Any suggestions on supplements etc.?

 

[tronious]

Monstar,

Just because of the stress it's going to place on your body...I'd hit some high-glycemic carbs maybe. Also, I'm supplementing with creatine just to keep my energy stores up. I've been on Isodyne for a week now. Should help with protein utilization and synthesis since I'm takin' in so much more protein now...don't wanna end up shittin' it out. Good luck with the workout man. Keep us posted.

 

[matteoja]

Titan Training

Monstar,
I have yet to try TT, so take this advice with a grain of salt, but with the muscle rounds and the supersets and drop sets, I have a feeling your metabolism will get a pretty hefty boost. I don't think you'll need quite that much cardio. That might have something to do with why you had some trouble recovering from SGIII. I had great results on that program in both strength and weight loss simply by only doing cardio on my off day. I would pop 2ECA's before each of my six workouts, and I would sweat like I had just done 15 min. of intervals. You know you body than any of us though. Good luck and keep us posted.

Joe

 

[MonStar1023]

Whatsup matteoja how you doing man? Yeah I know I am doing a lot of cardio I think I am going to adjust that. You all have no clue how fucking flabby I am though. I think I am going to stick to a little cardio on my workout days and more on my rest days. Need a little cardio everyday though I think. How much cardio did you do on your rest days with Serious Growth?

 

[matteoja]

Monstar,
On my off days, I would go for 25-30 minutes of low intensity cardio just to burn a few xtra calories. Just try to remember that these workouts were designed primarily for maximum mass gain, and probably not intended for use while cutting. I would say try it with all of the cardio, and if you feel like you aren't recovering quite enough (Signs would be decreased strength, lethargy, lack of appetite, soreness, etc.), then either cut back on the cardio or the volume depending on your
priorities. An example would be only doind 3 muscle rounds, or only doing 4 sets on base training. I am really curious to see how you guys do, since I can't try the workout right now cuz' I am training for a pwrlfting. meet. Hope all goes well.
Joe

 

[MonStar1023]

Yeah thanks a lot for the info Matteoja its appreciated... yeah Ill see what my recovery is like from these damn muscle rounds haha they seem to be pretty crazy. I dont know Ill figure out whatsup in a few weeks. Good luck with the powerlifting meet.

 

[Brittany1016]

Baby, you are NOT FAT!!! You must be crazy.

 

[MonStar1023]

Brittany1016 Babe I definitely AM FAT... Haha..

 

[gmm]

Monstar, lets stick to a program ok? J/K, but you'll find that things always look interesting at first, but the real test is what happens a few months down the road. Of course, I'm willing to bet that you're holding onto 30lbs. of chub. I'm sure that doing more work will help, but think about dropping the carbs down to under 100 grams. Don't worry about using them for energy and a pump. Those who hold fat on more carbs seem to do better on less of them. If I were you, protein should be 400grams a day, probably more. I'd cut down on the fats by 20 grams or so and cut the carbs in half. You'll notice better results, but it's just my opinion, I could always be wrong. NOT. Cough *don't train to failure*cough. Sorry, I must have chucked up some advice- remember it, failure training sucks!

One last thing, if I hear you complain about being a fat piece of shit one more time, I'm coming over to Delaware to kick your ass. Everyday is progress, granted that you remember to stick to it. Good luck. Stay strong and lay off the fucking peanut butter

 

[MonStar1023]

gmm... yeah dude Serious Growth was WAY too much fucking work damn yo. Yeah I am thinking about keeping my carbs a little bit lower than 200g. I am trying to keep my damn protein intake up but its SO HARD! I mean I am trying to eat a lot of protein and I am just not getting enough I dont know what the problem is. I need some meals that contain like 100g of protein.

Why dont you recommend training to failure? Just curious I always thought that was the idea. Muscular failure. Yeah I do have to keep my diet in order 100%. Discipline baby!

 

[MonStar1023]

DAY 2- JULY 14, 2001

I am considering instead of taking Xenadinre or MD6 twice a day maybe move it to just before my workouts. I dont know I want to burn fat but my appetite is suffering BIG TIME! I have to literally force food in my mouth and after a bite I feel like I am totally full.

CARDIO- none.

COMMENTS- Workout I went really well I think. FUCKING INTENSE as hell. Bent rows really fucked up lats with some low reps. Chest got a good workout really exploding on incline presses.. really hammered pecs. Clean and presses were EXAUSTING and totally FUCKING CRAZY! Went nuts on clean and presses. Trisets were kinda tough I guess quads got good contractions on leg ext. Everything else went okay. Cant wait to get into the muscle rounds!

DIET- Need more FUCKING PROTEIN! and less FUCKING CARBS!!!
Total (g) Protein: 256g
Total (g) Carb: 185g
Total (g) Fat: 82g

SLEEP- 8 hours last night... good amount of sleep for the most part. Slept real well I think got a good deep sleep. Weekends I have no problem getting my sleep!

SUPPLEMENTS - 5g creatine postworkout along with high-glycemic carbs and whey protein, multi-vitamin/mineral, 2 MD6 30-45 minutes before cardio and workout.

TRAINING-
Base Training.
bentover reverse ez-bar row 185x8; 200x6; 210x5; 225x4; 235x3
low-incline dumbbell presses 70x8; 80x6; 85x5; 90x4; 92.5x3
clean and press 115x8; 125x6; 135x5; 145x4; 150x3
Volume Training.
(triset)
leg ext. 120x15; 120x15; 120x15; 120x15
standing one-leg curls 50x15; 50x15; 50x15; 50x15
one-dumbbell calf raises 60x15; 60x15; 60x15; 60x15

TRAINING LENGTH: 40 minutes long. All rest periods according to set rest periods listed at the top of this post.

WATER- didnt take in enough AT ALL.

 

[gmm]

I first read about holding back from Charles Staley and Pavel Tsatsouline. Your nervous system takes a lot longer to recover from failure training than the muscular system, so keeping the reps 1 or 2 shy of failure allows the muscles to be worked more often and the weights are more likely to increase since the nervous system isn't in as great a need of recovery. Guys who got really strong training to failure were Heavy Duty followers, because they could wait so long and their nervous systems were fully ready, but their muscular system was ready a week ago when a guy would take 9, 10 or more days off. It's the total workload that counts. It should rise month to month all the while going down in cycles, otherwise, you'll hit the dreaded plateau. Saving some for the next workout does wonders.

As for protein, go to the protein factory and shell out a hundred bucks for 15lbs. worth of whey concentrate and some caseinate. Just make yourself eat it. If you like peanut butter or whatever your favorite food is, then go for one meal with that, but everything else is protein and fiber. Once you get used to a high intake, you can handle 80 to 100 grams per meal. Don't forget the fiber. I like to have a bowl of those kashi cereals for my daily intake. They are loaded with fiber which will not only keep you healthy from all that protein(without it,colitis is in your favor) , but also slow the digestion of carbs. Yeah, it sucks, but keep in little bits of the things you like.

 

[MonStar1023]

gmm thanks for replying dude. Yeah I hear what your saying about not training to failure that actually makes a lot of sense I know that heavy training to failure can really tax your nervous system pretty badly.

About my protein intake I know I need some fucking money I am not working right now and my parents are dicks about buying my supplements theyre such fucking assholes. I need like 20 lbs.+ of whey protein. I am almost TOTALLY out of my Big Whey from Designer which tastes like horse shit. But oh well its good protein I think. Well Ill try and keep my protein intake up.

 

[MonStar1023]

DAY 3- JULY 15, 2001

CARDIO- 20 minutes low-intensity stationery bike first thing in the morning on an empty stomach +

COMMENTS- felt very flabby today. Ran short on time for cardio which fucking sucked. Partially due to laziness and partially due to me having to go sooner then I had thought. What the fuck.

DIET-
Total (g) Protein: 237g
Total (g) Carb: 48g
Total (g) Fat: 74g

SLEEP- 7.5 hours last night... slept pretty good I guess. Just woke up and I am going to do some cardio.

SUPPLEMENTS - Multi-vitamin/mineral, 2 Xenadrine 30-45 minutes before cardio, and in afternoon.

TRAINING. REST.

TRAINING LENGTH: N/A.

WATER- took in an okay amount all day I guess.

 

[MonStar1023]

DAY 4- JULY 16, 2001

CARDIO-

COMMENTS- HOLY FUCKING HELL!!! I had to stop working out the first time partially because I ran short on time, and partially because I couldnt even stand up straight, or feel okay after my squats. MOTHERFUCKING CRAZY workout. Dips hit chest really well but nothing MAJOR I mean it wasnt THAT HARD. I think I really need to either do some WEIGHTED DIPS or stick to a freeweight exercise. Dips were tough but they were like EXAUSTIVE the way that squats were. SQUATS totally attcked my body. I mean they just took my lower body and beat the fuck out of it. I couldnt even feel my legs after doing all those sets of 4. Definitely one FUCKING HELL OF A WORKOUT! I am going to workout again later on tonight when feeling comes back into my hamstring so I can do some stiff deadlifts and some calf raises. DAMN! NEVER had a program like this before. Afterwards I was thinking about pussying out of this program but I decided not to and just suck it up and move on. HOLY SHIT!

DIET-
Total (g) Protein: 90g
Total (g) Carb: 77g
Total (g) Fat: 19g

SLEEP- 5 HOURS last night... what the FUCK!!? Goddamnit I was fucking up all night like a goddamn retard I dont know what the fuck my problem is. How to expect to make any type of gains sleeping FIVE FUCKING HOURS!??

SUPPLEMENTS- 5g creatine postworkout with high-glycemic carbs and whey-protein. Multi-vitamin/mineral, 2 Xenadrine 30-45 minutes before workout, and again another time.

TRAINING.
Muscle Rounds.
(AM)
dips (bodyweight) 4,4,4,4,4,4; 4,4,4,4,4,4; 4,4,4,4,4,4; 4,4,4,4,4,4;
squats 205x4,4,4,4,4,4; 205x4,4,4,4,4,4; 205x4,4,4,4,4,4; 205x4,4,4,4,4,4
(PM)
stiff-legged deadlifts
one-dumbbell calf raises

TRAINING LENGTH: 30 minutes for my first workout; and

WATER-