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southpaw447 11-19-2008 06:14 PM

My Second Log Attempt
 
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 do abs on shoulder and back days consisting of

-Planks
-V-Ups
-Weighted Abdominal Machine
-Rope Cruches

(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.


So I'll start off from this past sunday.


Sunday

Back/Triceps



-Pull Ups Weighted (Wide Grip) 2 Sets (Close Grips) 2 Sets

25/12
25/10
25/10
25/8



-Deadlifts


135/12
185/10
225/10
275/8


-Bent Over Barbell Rows


185/12
175/12
155/15
135/15



-Lat Pulldowns


100/12
115/12
130/10
145/10


Seated Rows


-115/12
-130/12
-130/12
-100/15


-Close Grip Lat Pulldowns


115/10
115/10
145/8



-Skull Crushers

65/12
70/12
90/8
70/10


-Cable Kickbacks

30/15
30/15
40/15
40/15


Overhead Dumbbell Extensions

20/10
20/10
25/8
30/8


Dips

2 Sets to Failure

22
14




________________________________________
Tuesday

Chest/ Biceps


-Incline Bench Press

135/12
155/10
160/8
175/6


-Flat Dumbbell Bench Press

75/8
65/12
60/10
60/10
50/12


-Incline Dumbbell Press

60/10
60/6
50/10
45/12


-Nautilus Chest Press Machine

170/10
155/8
155/6
135/10


-Decline Dumbbell Flye

45/10
45/10
40/10
40/10


Pec Dec (Drop Sets

80/12- 40/15
80/10- 50/8
100/8- 60/6



-Standing Straight Bar Curls

75/12
75/10
95/6
55/12


-Seated Hammer Curls

35/12
30/10
25/10


One Arm Dumbbell Preacher Curls

30/10
25/8
25/8
20/8

wukkadb 11-19-2008 06:16 PM

*cough* we got a bodybuilder, folks *cough*

southpaw447 11-19-2008 06:27 PM

Diet and Supplementation
 
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.


Supplements

-Multivitamin
-Fish Oil
-Cissus
-Optimum Whey
-BSN Syntha-6
-Optimum Casein
-White Flood or Beta Nox
-Xtend
-Free Form Glutamine
-Ultra 40 Beef Liver Tabs


I don't use creatine.

bail3yz 11-19-2008 06:31 PM

Is there a reason you dont use creatine?

wukkadb 11-19-2008 06:32 PM

Quote:

Originally Posted by southpaw447 (Post 712840)
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.


Supplements

-Multivitamin
-Fish Oil
-Cissus
-Optimum Whey
-BSN Syntha-6
-Optimum Casein
-White Flood or Beta Nox
-Xtend
-Free Form Glutamine
-Ultra 40 Beef Liver Tabs


I don't use creatine.

You forgot to add that on your off-days you practice your posing routine in the mirror... and your weakest pose is the double lat spread. C'mon man!

southpaw447 11-19-2008 06:33 PM

Quote:

Originally Posted by wukkadb (Post 712833)
*cough* we got a bodybuilder, folks *cough*

I'm trying to get huge. I have no desire to be a pro bber.

I want to get to around the same size as Jeff Monson. Just a brick wall.

wukkadb 11-19-2008 06:35 PM

Quote:

Originally Posted by southpaw447 (Post 712850)
I'm trying to get huge. I have no desire to be a pro bber.

I want to get to around the same size as Jeff Monson. Just a brick wall.

I know I'm just messin' with you. Your workout routine is still pretty bodybuilder-esque though. I mean you're doing like 6 exercises for your pecs D=

southpaw447 11-19-2008 06:36 PM

Quote:

Originally Posted by bail3yz (Post 712845)
Is there a reason you dont use creatine?

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.

bail3yz 11-19-2008 06:40 PM

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

southpaw447 11-19-2008 06:43 PM

Quote:

Originally Posted by bail3yz (Post 712860)
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.


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