Titan Training Journal

[MonStar1023]

I have finally decided to give the Titan Training System, a serious run through. I have tried this system a few times before and I really didnt care for it too much but I recently changed my mind. I am going to do a CKD like Leo Costa Jr. recommends.

Cardio.
On training days... (Days 1,2,4,5)
20-30 minutes
On non-training days... (Days 3,6)
20-30 minutes 2x per day
On carb-up day... (Day 7)
NO CARDIO

Diet. CKD.
On training days... (Days 1,2,4,5)
2500-3000 calories
Approximately 150g protein
Under 20g carbs
Approximately 250g fat

On non-training days... (Days 3,6)
2000-2500 calories
Approximately 150g protein
Under 15g carbs
Approximately 200g fat

On carb-up day... (Day 7)
Probably wont follow too much of writing everything... basically a binge day for the most part. Approximately 700g carbs to refill glycogen stores starting off with high-glycemic and then moving over to low-glycemic.

Supplements.
Rotate Xenadrine, standard ECA Stack, and MD6 on different days, 5g of creatine postworkout on training days. A good multi-vitamin 2x per day as well. On carb-up day 20-30g of creatine, and 1.5g of ALA will be added.

Training. Titan Training System.
Day 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS

Day 2: Base Training. (compound exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets

Day 3: REST.

Day 4: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS - 1.5 minutes rest between sets
back 6x4; 4 SETS - 1.5 minutes rest between sets
biceps 6x4; 4 SETS - 1.5 minutes rest between sets

Day 5: Muscle Rounds. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS - 1.5 minutes rest between sets
triceps 6x4; 4 SETS - 1.5 minutes rest between sets
calves 6x4; 4 SETS - 1.5 minutes rest between sets

Day 6: REST.
Day 7: REST.

Wish me luck!! And be sure to post any replies or questions about my program/diet!!

 

[Advaik]

Let me be the first to wish you good luck, get huge man!

 

[MonStar1023]

Thanks a lot bro I appreciate it and I definitely need it especially with the DIET damn!! Haha thats the problem that I have had the last time or 2. Definitely gotta stick to it this time!!

 

[McBainXVII]

good luck man, im interested to see how it goes. keep us posted

 

[acer290]

Hey

So I've been trying this Titan Training for a week now. It's really not that bad except that my legs are tremendously sore becasue they have no carbs to help recovery.

Anyway, I was wondering. If you're looking for strength gains, why do you do so much cardio. I haven't done any cardio this week other than warmup and cool down because I have found it to be so degenerative towards my results. Plus, you're on a CKD diet. All you burn is fat, especially during those intense training session 4 days a week.

Any thoughts?

 

[MonStar1023]

Whatsup bro? Yeah definitely I understand what your saying completely. I am thinking about cutting back a little on my cardio but I have a shitload of fat to lose you dont even understand. My diet has sucked these past few months with junkfood etc. and now its time to lose it all.

I only be doing 20-25 minutes after my workout because my workouts with Titan Training only last 30-40 minutes and I want to be sure to be burning calories for a good hour. And on non-training days I will be doing more cardio to keep my metabolism up and to just keep burning as much fat as possible. Thanks for the reply though bro I appreciate it.

Muscle rounds hurt like a bitch huh!?

 

[MonStar1023]

WEEK 1, DAY 1- SEPTEMBER 1, 2001

This morning I weighed around 220 lbs. and definitely felt pretty soft and flabby. My waist measured a huge 37.75"! Damn thats so sad I hope to drop both of these numbers in the next few months. Wish me luck!!

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2270
Total (g) Protein: 122g
Total (g) Carbs: 21g
Total (g) Fat: 185g
Calories were TOO LOW and protein and fat was also TOO LOW!! Need to keep it up tomorrow.

Sleep.
9 hours sleep last night... slept really well after taking 6 mg. melatonin before bed. Need LOTS of sleep with this type of intense training.

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

Training. Volume Training.
low-incline dumbbell flyes 40x15; 40x15; 40x15
(supersetted with)
seated v-bar cable rows 120x15; 120x15; 120x15
seated dumbbell side-laterals 20x12; 20x12; 20x12
(supersetted with)
close-grip cable upright rows 40x12; 40x12; 40x12
standing cable curls 40x15; 40x14; 40x13
(supersetted with)
kneeling overhead cable ext. 40x15; 40x14; 40x13
one-dumbbell calf raises 60x12; 60x12; 60x12
(supersetted with)
seated leg tucks (bodyweight) 15x15x15
wrist roller 25x7; 25x5; 25x4
(supersetted with)
dumbbell static holds 90x(failure); 90x(failure); 90x(failure)

Training Comments.
Workout went VERY VERY well. Definitely was intense and really felt totally exausted afterwards. Hit chest and back hard with flyes and rows. Good stretch with flyes and a good contraction in the lats and rhomboids with the cable rows. Shoulders were definitely hit hard with laterals and traps were hit hard with upright rows. Side delts really took a beating. Calves and abs were hit pretty hard I guess not too intense. Forearms got a GREAT workout. Great pump and good burn.

Training Length.
Workout was around 35 minutes. Breif and intense.

Water.
Definitely not enough at all. Need a LOT more tomorrow.

 

[MonStar1023]

WEEK 1, DAY 2- SEPTEMBER 2, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2390
Total (g) Protein: 146g
Total (g) Carbs: 14g
Total (g) Fat: 191g

Sleep.
7 hours sleep last night... need to get at least 7+ hours every single night.

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

Training. Base Training.
flat med.-grip barbell presses 205x8; 225x6; 235x5; 240x4; 245x3
wide-grip front chins (bodyweight)x8; 5x6; 10x5; 15x4; 20x4
standing push presses 115x8; 125x6; 135x5; 145x4; 155x3

Training Comments.
Workout went alright I guess. Hit pecs hard with flat presses even though chest was a little sore from yesterday. Back was worked pretty well I guess with weighted chins. Shoulders and traps were hit hard as well with push presses.

Training Length.
Workout lasted around 35 minutes.. pretty intense I guess for the most part.

Water.
Took in a good amount.. more then yesterday.

 

[MonStar1023]

I just wanted to add in here real quick that I might not always be up to date with my journal because I am only able to post on it during school. Which is basically going to put me around a day behind.

 

[MonStar1023]

WEEK 1, DAY 3- SEPTEMBER 3, 2001

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

Diet.
Total Calories: 2300
Total (g) Protein: 36g (need to EDIT)
Total (g) Carbs: 3g (need to EDIT)
Total (g) Fat: 104g (need to EDIT)

Sleep.
7 hours sleep last night... very bad sleep. Woke up for around 2 hours and then went back to sleep.

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

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in a pretty good amount all day. Took in some diet sodas as well.

 

[tronious]

3 DAYS! WOOO HOOO! Yeah MonStar...new record baby!

HAHAHAH

Just kiddin' bro'. I'm starting back into the training this week...specialization is done...too 5 days off. So I'm ready to rock and roll. I can't f'ing WAIT! I'll be postin' in some updates in here too like you asked.

 

[MonStar1023]

Haha alright whatever bro. Its all good wait this time Im gonna stick to it and you wont have anything to say!!


Good luck with the Muscle Rounds..

 

[MonStar1023]

WEEK 1, DAY 4- SEPTEMBER 4, 2001

Cardio.
20 minutes stationery bike postworkout.

Diet.
Total Calories: 2020
Total (g) Protein: 121g
Total (g) Carbs: 12g
Total (g) Fat: 146g

Sleep.
7 hours sleep last night... very bad sleep. Interrupted a number of times and really didnt feel too good today.

Supplements.
Good multi-vitamin 2x today, Xenadrine 2x today, first thing in the morning and 30 minutes before training/cardio.

Training. Muscle Rounds.
wide-grip front chins (bodyweight) 4,4,4,4,4,4; 4,4,3,3,3,3
bentover rows (Yates style) 155x4,4,4,4,4,3; 155x4,4,4,3,3,3
low-incline med.-grip barbell presses 160x4,4,4,4,4,3; 160x4,4,3,3,3,3
dips (bodyweight) 4,4,4,4,4,4; 4,4,4,4,3,3
standing barbell curls 70x4,4,4,4,3,3; 70x4,4,3,3,3,2
standing dumbbell hammer curls 30x4,4,4,4,4,3,3; 30x4,4,4,3,3,3

Training Comments.
Workout went really really well. Really fought through fatigue all the way I think. Didnt get that much sleep and the sleep I did get wasnt restful at all. Really hit lats hard with chins and fucked up my rhomboids and lats with bentover rows. Chest got a good workout with barbell presses even though they hit my front delts hard, and dips really hit my lower and inner pecs. Biceps and brachialis and upper forearms were KILLED with barbell curls and with alt. dumbbell hammer curls.

Training Length.
Last around 45 minutes... little too long because of fatigue.

Water.
Took in a pretty good amount all day. Need to keep it up for the most part.

 

[LiftHardOrDontLiftAtAll]

Hey Monstar I just started the training last week. And needless to say the work out kicks my ass. Never been this sore in a long time. But this is the shit man, I thought about it the first work out I did and said fuck it to intense, but after that I figured what the hell I'm going to give it a shot and stick with it. I'm a sucker for things like this and stick it out just to see how it works. Hell Tronious has been on it for what 10 weeks now so it definetly be nice if everyone on it continues to post some sort of online journal or posts on your progress. Good luck to all on it.

 

[MonStar1023]

Whatsup bro? Yeah definitely I hear what your saying the Muscle Rounds are tough shit. You really gotta suck it up and deal with those things. I just recently decided to change it up and do 2 exercises with 2 Muscle Rounds each and I like that a lot more. Maybe its just me. Anyway thanks and good luck with it yourself.

 

[MonStar1023]

WEEK 1, DAY 5- SEPTEMBER 5, 2001

Cardio.
20 minutes stationery bike in the evening.

Diet.
Total Calories: 2200
Total (g) Protein: 151g
Total (g) Carbs: 14g
Total (g) Fat: 162g

Sleep.
9 hours sleep last night... very good sleep. Need to keep it up.

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

Training. Muscle Rounds.
standing push presses 115x4,4,4,4,3,3; 115x4,4,4,3,3,3; 115x4,4,3,3,3,3
wide-grip barbell upright rows 95x4,4,4,4,3,3
seated overhead dumbbell ext. 65x4,4,4,4,4,3; 65x4,4,4,4,3,3
lying ez-bar ext. 75x4,4,4,4,3,3; 75x4,4,4,4,4,4
one-dumbbell calf raises 60x4,4,4,4,4,4; 60x4,4,4,4,4,4; 60x4,4,4,4,4,4; 60x4,4,4,4,4,4

Training Comments.
Workout went pretty good for the most part. Really hit delts hard with push presses. Hammered front and side delts and maybe a little bit of traps. Wide upright rows HAMMERED my side delts and traps all the way. Triceps were hit VERY hard with overhead ext. and even harder with lying ext. Definitely going to feel that tomorrow. Calves got a good burn with one-dumbbell calf raises.

Training Length.
Workout today lasted around 40 minutes.. pretty brief but intense.

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

 

[MonStar1023]

WEEK 1, DAY 6- SEPTEMBER 6, 2001

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

Diet.
Total Calories: 2340
Total (g) Protein: 124g
Total (g) Carbs: 13g
Total (g) Fat: 170g

Sleep.
Around 7 hours sleep maybe a little less last night. DEFINITELY not enough though.

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

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Took in an okay amount all day long definitely need more though.

 

[mikelong23]

good luck bro

 

[MonStar1023]

Thanks bro..

 

[MonStar1023]

WEEK 1, DAY 7- SEPTEMBER 7, 2001

Cardio.
N/A.

Diet.
TOTAL BINGE DAY! Felt so great eating tons of sugary foods loaded with lots of carbs. For some reaon that 6-day no carb session really drained my muscles completely. Felt good shoving about a thousand or probably more grams of carbs into my body. Really helped me out mood wise along with just my sanity. Felt kinda flabby but oh well thats expected with this much shit food. I am gonna have a big problem sticking to the low-carb food tomorrow.

Sleep.
Around 7 hours sleep maybe a little less last night. DEFINITELY not enough though.

Supplements.
Good multi-vitamin 2x today, 10g creatine 2x today.

Training. Rest.

Training Comments.
N/A.

Training Length.
N/A.

Water.
Definitely didnt take enough water today. Felt thirsty all day long.

 

[acer290]

HEy

SO Monstar I thought I would update you. It's the end of my second week and carb up days are amazing. It's just tough to fit water in without exploding.

I think I'm going to add in a little more cardio. I've found that I am losing fat, but not as much as I did last time I tried CKD with Lyle McDonald's eating and traing program.

I think the overtraining kinda pushes you out of the usual ketosis fat burning mode. Of course I am eating like 4,000 calories a day, but that's how much I ate last time and cot real cut last time. I don't know, maybe I need to cut out some protein.

I wanted to say that I think your idea of doing two exercises for muscle rounds is a good idea. I get really bored doing 4 sets of muscle rounds- so the motivation would be much better if I switched it up.

Lastly, it's been 2 weeks, bodyfat is lower, strength is about the same, but I think I'm a little bigger. The strength issue has to do with the fact that my muscles are continually fatigued so no big deal. And I think the size is above and beyond the bigger sized look of muscles with less fat around them. More shape.