Stallion's Fitness Journal

Details: 193 lbs
5'10
BF- probably about 14%
21 years old

I've been working out a year now following first diesil's cutting plan. I started at 207 and went to 163 in five months. Since then i've been bulking. 3 months ago i started a new diet that incorportated EFFORT's diet/workout (i've been doing a similar workout since the beginning) and saw tremoundous gains in the gym----http://www.sosuave.net/forum/showthread.php?t=134782

Goals: To get big and strong with 10-12% body fat - whatever looks good but i def want to weigh a little over 200lbs in muscle

Workout and stats-


Monday: Squat 3x5 --------230 lbs (ass to grass)
Leg Press 2x10 ---310 lbs
Calves 2x10-------405 lbs
Core 3x8
Heavy abs 2x10 (decline situps)--40 lbs

Wednesday: Incline Bench 3x5----175 lbs
Skull Crushers 3x8----45 lbs
Dumbbell Press 3x8---60 lbs
Lateral Raise 3x6-----30 lbs

Friday: Deadlift 3x5--------365 lbs (Just hit that today :rockon:
Dumbell Curl 3x8----45 lbs
Pullups 2xfailure
Bentover Rows-----165lbs

I do low to medium cardio 3-4 times a week for 15 minutes usually right after i workout.

I get close to 500 grams of protein a day. A gallon of water or more. calorie count i have no idea...must be over 4000 at least

My diet - haha may be extreme for some but i am damn serious

Meal 1- 2 scoops whey, 1/2 oats, 3 raw eggs, banana, blueberries
Meal 2- 2 scoops whey, 1 cup oats, 4 raw eggs, 1 serving nat. peanut butter, banana, blueberries

Meal 3- Cheese burger with whole wheat bun
meal 4- 2 scoops whey with 2 raw eggs
Meal 5- grilled chicken with salad and a ton of olive oil and vinegar, with 10grams fishoil
Meal 6- Precarbs for workout - 1/2 cup brown rice and 2 scoops of whey with 2 raw eggs, and 1/4 oats
**Meal 7- postworkout - 3 scoops whey
**Meal 8- 1/2 serving muscle juice (quick carbs) with two raw eggs...i am going to be getting carbogain after it runs out

meal 7 and 8 are only when i work out, extra eggs are added to meal 6

Meal 9- 1/2 lb beef and either kidney beans, potatoes, or brown rice
Meal 10- Right before sleep i have 1/2 lb of grilled chicken with a slice of american cheese and a little bbq or honey mustard sauce--with 10 more grams of fish oil

(I may miss one meal a day tho, due to being young and schedule changing...but generally this is what it is) 6 days a week...sunday off


Goals:

500 lbs or more Deadlift
250 lbs or more Incline bench
300 lbs or more on squat

approach i am taking is a powerlifting one till my stats in the big three are big enough to be used in a more volume training style...at least i think that's how it works. Info on that would be helpful.

I'd love to listen to advice and whatnot...i always work out (I'm VERY dedicated) and i look forward to keeping track of my Journal for you guys and me to learn something!
I will provide pics eventually.

Routine IS not very good mate at all, why not do a 3 day full body routine and create two workouts A and B, then rotate them Mon, Wed and Fri. A: Sq, BP, Row, Dip, Calf, B: Dead, OHP, Chins, Curl, Ab. A much better option than what's listed there me thinks!

MM

Mad Manic said:

Routine IS not very good mate at all, why not do a 3 day full body routine and create two workouts A and B, then rotate them Mon, Wed and Fri. A: Sq, BP, Row, Dip, Calf, B: Dead, OHP, Chins, Curl, Ab. A much better option than what's listed there me thinks!

MM

Click to expand...

no thanks. My routine has been approved by effort and WBA...and so i'm sticking with it because i gain every week. Why change something that works extremely well???

This looks like it's gonna be fun

You'll have the 500lb deadlift this year, unless of course you meant for 3x5 Hope you intend on getting some videos up of your lifts...would like to see a 400lb+ dead. We'll start making Effort/WBA sweat

And have you made any changes to the routine in "where to start"? Some lift variations/rep/set changes are probably on the cards if you haven't.

Good luck,

Quagmire

Quagmire911 said:

This looks like it's gonna be fun

You'll have the 500lb deadlift this year, unless of course you meant for 3x5 Hope you intend on getting some videos up of your lifts...would like to see a 400lb+ dead. We'll start making Effort/WBA sweat

Click to expand...

Hahah i def wanted to do at least 1x5 of 500 by the end of the year. I'm hoping to reach 400 lbs by the middle of Feb.

I will put up videos

That would be hilarious if we did make them sweat. I'm waiting for EFFORT or WBA to chime in and say..."oh i dead 700 lbs" to shoot me down.

Quagmire911 said:

And have you made any changes to the routine in "where to start"? Some lift variations/rep/set changes are probably on the cards if you haven't.

Click to expand...

Well, the workout i have i got off a really really old thread, some dude was asking effort for a good workout and effort edited for him. I took that one and it just so happens when he made "where to start" it was very similar to my workout. Then i PM both of them at some point for more tips.

I tried sumo deads, and i could barely walk for two days, pulled like a million muscles in my legs idk. I've done box squat, and decline dumbbell press but other than that, I have not really changed anything at all. I should probably. Suggestions Quagmire?

Well I know what Alex's best was, and lets just say we have some way too go. Although he has been a lazy bugger and got as a weak as a kitten recently (joke heh ).

As for EFFORT, I don't really want to know lol.

And yeh videos are great, I intend to get some more up myself. Getting 2/3/4 in the near future is what I want. You are probably good for 400lbs+ on the dead already by the looks of things.

As for Sumo's, I've never had problems with them personally and love them to be honest. I've also tried box squats, bit of decline stuff recently and a couple other things.

There isn't really all that much that would probably have to change. As I said just switching the exercises about going through incline/flat/decline using different grips, board presses and rack presses, squats/box squats/pause squats/front squats, deads/rack deads/platform deads/gm's as a main move. Then you have got bands and chains, coupled with even more basic changes like altering reps/sets and exercise order. It is quite simple really, a lift slows down in progress or stops/retracts just switch it with a variation or work in a different rep range.

I'm sure you knew most of that, but you get my point

How do you warm up for the 365 3x5 deads

Good luck,

Quagmire

Quagmire911 said:

Well I know what Alex's best was, and lets just say we have some way too go. Although he has been a lazy bugger and got as a weak as a kitten recently (joke heh ).

Click to expand...

yeah....i doubt one year of training i'd be anywhere close. I'm waiting for Alex to come back and shut up some of the morons on here lol

Quagmire911 said:

As for EFFORT, I don't really want to know lol.

Click to expand...

hahaha

Quagmire911 said:

You are probably good for 400lbs+ on the dead already by the looks of things.

Click to expand...

Yeah i'm just being cautious...lately my strength has been taking off.

Quagmire911 said:

I'm sure you knew most of that, but you get my point

Click to expand...

I did but its good to have as a reminder. I still consider myself a new at this.

Quagmire911 said:

How do you warm up for the 365 3x5 deads

Click to expand...

I do this---not sure if its right but it works for me.

(bar added to weight)

bar - 8 times
95 - 5 times
135 - 4 times
185 - 3 times
225 - 2 times
275 - 1 time
295 - 1 time
325- 1 time

And i started my first set at 350 lbs that day...and felt really good and put it up to 360 then 365. I handled it very well so hopefully 375 for this week. Btw i can't slam weights at my gym...it has to be quiet, it sucks.

Monday 1/28/08

Squats 3x5

- first set at 220 (I felt very good)
- Second set at 230 (med diff - was mad i didn't do it harder)
- third set at 245 (hard but i did 7)

Leg Press 2x10 - 320 lbs - just barely finished them

Calves 2x10 - 415 lbs (holding them for ten seconds each is killer)

Decline weighted situps 2x10 - 40lbs (need to increase weight next time)

3x8 Core - Used Roman chair - worked obliques and (i guess back too?) with heavy weights

Ran out of time at gym...did only 10 minutes cardio

A pretty good day despite being sick all weekend

Warm up looks good, although maybe another 1-2 sets so that you are not making 50lb increases.

Congrats on a good workout.

Quagmire

I'll try to add a set or two to loosen up more...thanks for the congrats Quagmire

1/30/08

Today just felt $hitty

Wednesday: Incline Bench 3x5

first set at 160 lbs - easy
second set at 170 lbs - very difficult
Third set at 175 lbs - i only did 1x3 with help with spotter on the fourth...ugh very disappointed. I don't think i ate enough carbs pre-workout - wasn't feeling it. only had 50 grams as opposed to always having 70 or more. Forgot to buy rice :-/


Skull Crushers 3x8----

35 lbs - Hurt a little due to struggling with Incline bench
40 lbs - Same
45 lbs - Did them all - but very hard - didn't increase...ugh

Dumbbell Press 3x8---

55 lbs first set
60 lbs on last two set - getting to be pretty easy but i can't go higher cause thats the biggest dumbell the gym has - Not sure where to take this now...decline dumbell press?

Lateral Raise 3x6-----
25lbs first and second set
30 lbs on third

10 minutes fast walking at the end of my workout

Soon it will be Friday, and that's my favorite day. Looking to push my deads even higher...can't wait!

You seem very similar to me.

Deadlift is by far my best lift, and I look forward to training it. Bench is just slow. Squat is hopefully on the right tracks now though...

Okay well let me just say i had to move my day to saturday due to accidentally telling some chick earlier in the week i'd chill with them friday night (when i work out) but the great thing is, is that i got some great tail...bad thing is i got close to 3 hours to sleep (FYI no drinking or snacks just a lot of cardio )

Friday: Deadlift 3x5
1x5 350 lbs
1x5 365 lbs pretty damn hard
1x1F 375 lbs ----Holy crap was that hard...i gave up, i don't know why...the manager was giving me a hard time about slamming the weight. DUMB!! and then i got extremely tired in the gym after that one rep. Messed up my whole rountine really badly...SUCKS:box:

Dumbell Curl 3x8----45 lbs
1x8 35lbs
1x8 40 lbs
1x4 45lbs
1x4 40 lbs

Once again too tired...very lame...

Pullups 2xfailure


Bentover Rows-----skipped...dumb gym closed at seven (I hate saturdays and 'Planet fitness', i was training my friend who's new to powerlifting, not watching my time and BSing too much.

*Overall...horrible workout by my usual standards. Thats what i get for not getting enough sleep. UGGH!!....Quagmire...guess we will have to wait til next week to see how much i really can pull :woo:

Hmm I am surprised you didn't get another rep or two with the 375. How many weeks in a row have you pulled without a break/deload?

It could just be sleep, but you should have got more than one if you got 365x5. Could just be one of those things.

And hey, moving the workout a day forward as a one off for getting some tale is not an issue

Quagmire911 said:

Hmm I am surprised you didn't get another rep or two with the 375. How many weeks in a row have you pulled without a break/deload?

It could just be sleep, but you should have got more than one if you got 365x5. Could just be one of those things.

And hey, moving the workout a day forward as a one off for getting some tale is not an issue

Click to expand...

Been about since the beginning of Jan. Before that i had a week break.

Quagmire...it must of have been the sleep...because after i wrote that post i passed out in my computer chair til just about now...lol thats got to be a first for anyone to announce in the HF area.

kindof annoying it getting in the way of my training but eh...i'll just work harder next week. Alright now i have to go eat like a madman and get out of my house

Four weeks of deads at that weight is very hard on the body. Consider using 80% for the next week as a deload. You should come back stronger after it.

Yeah i'll try to deload, thanks Quagmire.

In other fun health related news, i was recently jumped by five morons who look like the dude from "My New Haircut" (less muscle). Luckily i was with my 2 best friends who also lift.

A couple of good shots to the face and a black and blue eye on me. The kids who started it will be having assault charges placed against them because there was video footage caught because we were at White Castle (fast food joint). If it wasn't for the fact i had body-builded for the last year, i don't think i would have been able to fight back. But needless to say, none of them tried to stand toe to toe with me, but rather used sneak tactics to try to get behind me. I am a little swollen but they are in far more pain haha

Btw the deadlift came in handy, when i picked-up/deadlifted their fattest jerk who weighed 300 lbs and slammed him into concrete. You never know when you'll have to fight...a little incentive for working out for everyone

Deload Day

Starting taking Creatine today and switched my carb drink 1/2 serving of MuscleJuice to Carbogain.

Squats 3x5
1x5 185 lbs
1x5 190 lbs
1x5 200 lbs

Legpress 1x15 - 270 lbs

Heavy Ab sit ups 2x10 - 45 lbs

Roman Chair obliques 2x8 35 lbs

Calve raise- 2x10 350 lbs

light cardio 10 minutes

***********
Okay, i'm pretty confused on what to do pre-workout. Usually i have 2 scoops whey and a cup of rice before working out. But this time i just a shake of creatine and carbogain, and then whey. And i was feeling very drained in the gym. can i still eat while taking creatine? Like maybe eat after i drink it?

All in All a basic day. It felt good to be in the gym.

Deloads are boring ehh.

Just go back to what you were doing before when you didn't feel drained.

Are you asking if you can eat because it might affect the absorption of creatine? If thats the case I don't know, just take the creatine 5-10 minutes before you eat. Maybe someone else can offer better advice, my creatine knowledge is pretty low.

Well forgot to report the other day...but netherless i worked out

I waited 15 minutes till i ate after taking the creatine...that was based on no advice just figured i'd give it a try

DELOAD

Wed

Incline bench 3x5
1x5 135lbs
1x5 145 lbs
1x5 150 lbs Felt pretty damn easy

Skullcrushers 3x8
30lbs
35lbs
40lbs -----felt good but i usually do 45lbs

DB PRESS 3x8
45lbs
50lbs
55lbs - Easyyyyyyyyyy

Lateral raises 3x6
20 lbs
20 lbs
25 lbs (i reallly really dislike this excerise..is it suppose to be very painful pushing those reps up?)

15 minutes cardio

i weighed 196 lbs

Will be posting tonights workout later today.

Friday - Last day of Deload thankfully

Deadlift 3x5
285 lbs 1x5
290 lbs 1x5
295 lbs 1x5

Very easy

Bicept curls 3x8
25 lbs
30 lbs
35 lbs

Pullups 2xF - lost count of how many

Row 3x8

90 lbs
95 lbs
100 lbs EASY

Missed a meal today but enjoyed a good after workout cheatmeal at BK - TripleStacker - followed by intense nausea - ugh i hate fast food sometimes.

Next week i plan on setting some PR's