I did a log a while ago and abruptly stopped mostly due to laziness and being busy with work and other things.
So here goes my second attempt.
My concern as of right now is getting Hyoooge.
So my workouts are for the most part pretty basic.
I'll give you a layout of what I've done the past few workouts just to give you an idea of what I do.
My workouts are on a 4 day split. They used to be 3 day split. With Legs and Shoulders falling on the same day. They now have their own day because by the time I finish legs I have no energy or desire to do shoulders.
I also only do cardio 1 day a week and those consist of double unders. I don't do tread climbers or stairmasters or ellipitcals or any of that BS.
(I use heavy weight and high repetitions for the last two)
I try to go as heavy as possible without sacrificing form and if I can exceed my set rep range, I always bump up the weight.
I take about 30 seconds to 1 minute breaks in between sets.
I don't use straps because I want to keep a strong grip and I notice on back days I also get a better forearm workout when I don't use them.
I don't use belts either because I don't plan on doing weights of insane amounts.
My diet consists of High Calories, High Protein, High Carbs, Moderate Fat.
I don't have set times of when I eat. When I'm hungry I eat. I usually will have food on me at all times wether it's a bar, shake or actual food.
Here I will list some of the foods I eat
Ground Beef - It's cheap ($3/lbs and it's a great source of protein)
Chicken Breast
Rice- Lots of Rice
Pasta
Bagels- Calorie Dense and Carb Filled. Great for Snack with PB or Post Workout for Recovery with some Jelly.
Veggies- Broccoli, Carrots, Salads
Fruits- Oranges, Apples, Grapes, Pears
Sushi- Usually if I'm on the go I'll stop by Giant and grab some already made Sushi Rolls to have for a snack.
Milk- I go through a gallon in less than 2 days.
My diet consists of High Calories, High Protein, High Carbs, Moderate Fat.
I don't have set times of when I eat. When I'm hungry I eat. I usually will have food on me at all times wether it's a bar, shake or actual food.
Here I will list some of the foods I eat
Ground Beef - It's cheap ($3/lbs and it's a great source of protein)
Chicken Breast
Rice- Lots of Rice
Pasta
Bagels- Calorie Dense and Carb Filled. Great for Snack with PB or Post Workout for Recovery with some Jelly.
Veggies- Broccoli, Carrots, Salads
Fruits- Oranges, Apples, Grapes, Pears
Sushi- Usually if I'm on the go I'll stop by Giant and grab some already made Sushi Rolls to have for a snack.
Milk- I go through a gallon in less than 2 days.
It's a short term gain supplement and it doesn't even "build muscle" it just pumps up your cells with water. Not to mention for what it does it's not worth the money to spend on it.
How good is Cissus?
Also, you take alot of different shake supplements, do you take those all everyday? and if so do you follow a schedule for that? (I know you said you dont follow an eating schedule..)
Lastly, do you notice any difference between products that come in powder compared to ones that come in pill form? like NO2 products?
I take creatine and NO2 both in pill form.. I hated drinking creatine.. cause it never dissolved in liquid lol.. it was like drinking sand and water
Cissus has really helped with my joints. Because I do lift a good amount of weight. I've had some issues with pain in my elbow. 2 capsules a day and I'm pretty much cured and it works a lot faster and better than Glucosamine/Chondrioton/MSM combos.
I take Whey in the morning when I wake up, pre and post workout.
Syntha-6 in between meals or when I don't have food around.
Casein before bed.
For N02 Products, powder form is better, IMO because it "gets there" faster and it doesn't take as long to get you going as opposed to a pill form. Because with a pill your body has to break down the capsule and then break down the compound and that can take 30 minutes to an hour.
With liquid I can feel it working in less than 15 minutes depending on if it's a a full or empty stomach.
Loved the first log, very insightful as always. I'll be a dedicated reader, hopefully you can stick to it. Probably my favorite log on the forum. :thumbsup:
I forgot to add my last shoulder routine so I will be listing it here.
I just started a new shoulder routine that consists of Huigh Volume one week, then heavy weight low repetitions the next week because my shoulders are very stubborn and have a hard time growing.
Rep ranges are 12-15
So here goes
-Dumbbell Raises (Front, Side, Laterals) 10 reps of each for 4 sets.
I used 20's for the first two and 15's for the last two sets.
-Seated Dumbbell Presses
45/15
45/12
40/12
30/15
-Military Press (Bar) (Front)
155/12
135/15
135/12
115/12
(Rear) (Behind Neck)
115/15
115/12
95/15
95/15
-Upright Rows
75/15
75/15
75/15
75/12
-Plate Raises (Close Grip, Wide Grip, In and Out) 10 Reps Each
35lbs for first two sets and 25's for the last set
Don't you think what you are doing is more likely to develop a Ronnie Coleman physique than a Jeff Monson one?
I mean firstly Monson was born stocky, he doesn't really have that much extra mass on him relatively speaking. And what he does have was achieved by his type of explosive and strongman training. Don't you think what you are doing is more inclined to induce the wrong type of hypertrophy?
Just my two cents, hell if you are squatting 315 x 6 I see no reaosn to stop what you are doing hah.
Fucks sake. Your shoulder numbers put mine to shine. Have just about the same workout routine for shoulders but those lifting numbers are mighty. Good work, keep it up.
After you're finished with your bb'ing/bulking shiz, you should look into doing some powerlifting type stuff. You could do well for your BW. Ever looked into the sheiko template?
I'll look into it. I'm not really too thrilled about getting into powerlifting from what I see, powerlifters that have been around a long time are plagued with injuries and I don't want that when I get older.
Today was Back (My Favorite) Although I love doing back I like to have someone lifting with m. But today my gym partner wasn't there so I was on my own which sucked because I rpbably didn't push myself as hard as I wanted to
Lat Pulldowns (For these I worry less about weight and more about form because I've seen a lot of people do this exercise with shitty form and big weight and they look like idiots, So I use a moderate amount of weight and really concentrate on these)
I've been really busy lately with my jobs and stuff so I haven't been able to keep track of my workouts lately. It's been just in the gym, lift, leave for work, go home get food and then go to another job.
So I apologize as I am not able to give a full eval of my progress. All I know is I've lost a pound or two but my strength is neutral and hasn't regressed any to speak of. I've been really focusing on brining up my chest, and delts.
My legs haven't gained any mass in a while despite going heavy.
Yeah I suck at this. More or less I just feel lazy.
Training is going good. I've been having trouble adding some mass to my shoulders. I'm going to drop the high volume this week and go heavy on the military presses and see how that goes.
I haven't really been testing myself as much as I should either in terms of trying to move bigger weights every workout. Something I plan on doing from now on.
The biggest problem at this point has been eating. Not really eating right, just eating enough to meet my 4500 calorie goal. Being somewhat financially unstable makes it hard to buy enough food. I'd say for a bulk I'm doing pretty shitty.
Tomorrow I will be doing back and biceps and some abs.
Okay I've been really slacking on here and again it's not because I don't have time, It's because I'm too damn lazy.
As of recently I've been hitting some walls which usually means it's either time to change things up or load up the bar.
In this case I'm doing a little bit of both.
I've been working out with a good friend of mine, Darrell and his friends, Gene, Chris and Ray.
Just for info after working out with these guys I realized how weak I was and how terrible my form is as well. Ray is 62 years old and box squats 450x6. Chris just smoked 615 on sumo deadlifts last night.
All of them are competitive powerlifters and I've been working with them for about 2 weeks now.
We workout 5-6 days per week sometimes we take wednesday off.
Monday- Legs (Squats)
Tuesday- Chest (Bench)
Wednesday- Abs/Light Cardio or Rest
Thursday- Back (Deadlifts)
Friday-Arms
Saturday- Shoulders/Abs
Sunday- Rest
Every workout consists of a core exercise. For example Our leg days starts with Squats and then we move on to Leg Presses, Good Mornings, Calf Raises, leg curls etc.
Back days starts out with deadlifts and moves onto Lat Pulldowns, Seated Rows, T-Bar Rows and Shrugs
I'll post my workout from last night
Deadlifts (Traditional)
135/10
185/10
225/8
275/failed
245/6
255/4
275/1
Lat Pulldowns
115/10
130/10
145/8
160/8
Seated Rows
130/12
145/10
160/10
Wide Grip T-Bar Rows
90/12
115/10
135/10
Trap Bar Shrugs
135/8
225/6
275/4 (The cuts on the bar killed my hands)
Today I'm sore in places I didn't think I could be sore.
As of right now I'm still training with the Powerlifters. My friend Darrell, Chris, Gene and Ray.
I went to a meet 2 sundays ago in New Jersey to observe and see if it was something I was interested in doing.
Darrell and Chris competed in Deadlifts we were there for about 10 hours. I met Gene Rychlak who was one of the judges and former holder of the World Record Bench Press (1010lbs)
Darrell competed at 198 opened at 475, 500 (broke a PR), and attempted 525 to break the record for Raw Deadlift in his division but lost his form and failed.
Chris competed at 218, opened at 620, 660, 690
I watched and took picture which I'll be uploading when Chris sends them to me.
I'm not sure if this is something I want to do yet so for now I'm just going to try to get my numbers up and for that me and Darrell are doing our own system.
The system revolves around a 12 week, repeating program.
First I assess my 1 Reps Maxes on the three major lifts
Bench
Squat
Deadlift
then for the first 4 weeks I'll take 60% of my max and do that for sets of 8-12 reps
for the next 4 weeks I'll take 70-75% of my max and do that for sets of 4-6 reps
then for the last 4 weeks I'll do 90-95% of my max for sets of 1-3 reps
Then I'll re-max and start over.
I'll keep you guys updated on my progress.
As of right now I weigh about 169 with my gym clothes on which probably mean I weight around 166-167.
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