do you have a thread, cause im getting ripped

[vanwilder]

im copying my journal off of bodybuilding.com and copying it to here, enjoy, workouts start tomorrow.

__________________

well i have sort of neglected my past journal, as i hit a plateau and got discouraged, but here i am with a leading edge cutting journal. my plans are to drop as little weight as possible while trying to lower my bodyfat at a constant rate. some may think its screwed up and what not, but hey you have to try everything.

i am currently 17 (just turned) and am weighing 208-210 lbs at hte moment. i will not weight myself for 3 weeks as i dont want weight to be indicating my progress rather just how i look in the mirror / pictures as this is what really counts. my diet will slowly transform from eating 4 large meals a day to 8 smaller ones, or rather snacks, but of course you cannot do this all at once. i have read upon many different work outs and unlike using many reps for cutting, i still want to get stronger and possibly bigger, so i will be using the method that is represented in the max-ot workout.

some goals are to increase some strength while on this program, which will be a given as i am curently trying to come off a hsoulder injury which is prohibiting some of my lifts. so when this is corrected i beleive certain things will jump off the roof. as well i have not worked my legs for a good 2 months as they got to big, but now i will be working them out again, no matter the consequences.

currently my lifts are as so:

- max bench 245-250lbs (this was as of 2 weeks ago when my shoulder was ok so i predict its arund 235 right now because this is all my shoulder will allow) - by the end of summer iwant it to be around 285
- max inclien 185 x 4-5 (couldnt do max because of injured shoulder)
- no idea what my maxes are for back, but recently i have t-bar rowed (not machine) 5 45lb plates for 5-6 reps.
max curl - 60 per arm x 2
no idea about maxes for tricep as of this point
no idea of maxes for legs, previously my squat was 385 and leg press was 400+ per leg. hopefully i can reach these previous lifts quickly.
- dead lift- previous 385 (straight leg)

for the next few weeks i am changing my split to
day 1 chest tri
day 2 back bi
day 3 shoulders / traps legs
day 4 chest tri
day 5 back bi
day 6 + 7 rest and little cardio (heavy bag)
every second day of the week, day 1,3,5 will include abs, forearms and calves as well as cardio 1-2x a day depending if i have soccer or not. cardio will include running (depending on the day) heavy bag, skipping and footwork

i will include what i eat for most days, as sometimes i get lazy.

after a 3 weeks of this work out, unless gains are great, i will go to my old split of with abs and such included as above :

day 1 chest back
day 2 legs
day 3 arms
day 4 legs
day 5 chest back
day 6+7

suppliments that i will be using are as follows

protein shakes - isolate because concentrate sucks 2-3 times a day
ephedrine and caffine stack - 24 mg of ephedrine with 200 mg of caffine 2x a day for 2 weeks (5 days on, 2 days off)
green tea - 2x a day
flax seed oil
vitamins etc
after my cycle of ephedrine i will use l-arginine
glutamine - after cycle of ephedrine
glucosamine

i know i dont need to include all of this but w/e

here are some pictures from this last week, to show what i will be comparing with in 3 week incraments

http://forum.bodybuilding.com/showthread.php?t=480660

 

[vanwilder]

i forgot to mention, all comments will be appreciated, i dont need to hear the crap about over training, this is possibly the only thing i cannot stand to hear.

__________________________________________________ _______________

may 15, 05 - or day 7

heavy bag, footwork, shadow boxing 30 min

skipping later tonight, 20-30 min

im really pumped for tomorrow, i jsut hope my shoulder stays intact

 

[Bobthepotato]

Stupid nüb do die i pwn you

 

[vanwilder]

:cheer: :cheer: :cheer: not in legs since you cant walk

 

[EFFORT]

i dont need to hear the crap about over training, this is possibly the only thing i cannot stand to hear.

Why is it that you don't want to hear this?

 

[Eternal]

Why you taking ephedrine and caffine stack?

 

[semag]

Originally posted by Eternal
Why you taking ephedrine and caffine stack?

You ever taken one while cutting?? no??

If you have, then you know why.

 

[Eternal]

Originally posted by semag
You ever taken one while cutting?? no??

If you have, then you know why.

Never took them while cutting...I thought they banned ephedrine anyway.

 

[Paintballguy]

good work so far... Keep it up.

You have massive calfs/legs like I do. heh I do 300 + lb squats like nothing.

 

[vanwilder]

day 1: may16, 2005

meal 1 - 1 bowl cereal(2 cups) w/ 2 % milk
meal 2 - 1 penut butter sandwhich - natural penut butter
meal 3 - 2 apples + sandwhich with turkey
meal 4 - proetin shake 40 g's
meal 5 - sandwhich (same)
meal 6 - 20g protein shake + snikers bar
meal 7 - sausage + 1/2 plat 4 cheese pasta and watermelon
meal 8 - protein shake w/ juice, water mellon and strawberrys

many of the meaals are snack size but w/e

cardio -

1 - football - 30 min jsut outside with friends
2 - soccer practice 1/5 hours
3 - heavy bag, skipping and shadow boxing with weights

weights - chest and tris

warm up

flat bench

135 x 12 / 10; 185 x 6/3

WORKING SETS

205 x 5; 215 x 4/4

incline

185 x 4 ;175 x 4.5 (failed and my spotter droped it on my chest lol) / 4

wide grip

175 x 6; 185 x 4

flies

35 x 6/6 (way to light but for now light for my shoulder)

TRIPCEPS

Pressdowns on the lat machine, some *** broke our cables so this is like wayyyy harder so dont be like o man that is all you can do

110 x 4; 100 x 6

close bench

135 x 6 (2 light)
165 x 4/5

Forearms:

curls - 30 x 10; 35 x 10 and 40 x 7

Abs:

80 x 12; 100 x 12; 120 x 10; 140 x 8 (first time doing abs in like 3 months, so intense)


COMMENTS:

amazing work out, my shoulder didnt hurt today, so i think progress is being made, my lifts should sky rocket soon i hope

 

[vanwilder]

Originally posted by EFFORT
Why is it that you don't want to hear this?

because most poeple have no idea what htey are talking about, and its just one of those pet peeves you know, its hard to explain

 

[vanwilder]

Originally posted by semag
You ever taken one while cutting?? no??

If you have, then you know why.

ultimate fat burner its becomes a thermo, gives massive pit stains though

and to the guy that thinks its illegal, im in canada, not illegal here, and as well in the states they may unban it

 

[vanwilder]

Originally posted by Paintballguy
good work so far... Keep it up.

You have massive calfs/legs like I do. heh I do 300 + lb squats like nothing.

starting wednesday on legs again, omg i cant wait lol, need to get the ass back in shape

 

[vanwilder]

not recording the meals today because it was basically the same as the other day

back and biceps

pull ups: x 12;10;6
t-bar rows: 180 x 6; 205 x 5/4
isolated t-bar rows (Machine): 160 x 6/5/5
str8 arm pds: 100 x 4 (cheated) 70 x 6

biceps:

hammer curls: 50 x 6
barbell curls: 95 x 6; 105 x 4 (tore back)
curls on chair (outside curls, like concentrated): 35 x 6; 40 x 3

abs:

same as last time

100 x 10/10/10/10

cardio: soccer game (yes i played)
heavy bag, shadow boxing 30 min

comments: if my back didnt die it would have been much better, i think im screwed for a week, but i need to cut, the lifting continues

 

[coolguy676767]

About the ephedra stuff, I am talking ripped fuel which is mostly caffeine and a few other metabolism altering ingredients, I was wondering, how fast are you losing weight with that ephedra+caffeine stack, and how many calories you estimate you burn extra each day, like your estimate on how many calories you eat, according to the weight you lose, since approximately 3500 calories is about a pound. Cause I was thinking about trying to get some ephedra if they unban it, or illegally importing on the internet or something.

 

[vanwilder]

ok well i wassnt supposed to check, but for oyu i did

2 days ago my weight was around 210 at hte beggning of the day, now i am 206 at night, so around 202 in the morning im guessing. it raises your temp like 1 degreee celcius for a couple hours, i have to wear a ****ing swearter so my pit stains dont show. with the tea 30 min before i sweat like a ***** as well. of course this weight right now is some water, and i have not really started cutting my diet down, it has acutally increased a bit, especially in protein.

sorry i couldnt tell you how many calories i am eating, but im guessing its 2000 - 2500 (just a guess)

when you are cutting, or at least first starting out, i find it near impossible to not get sick if you stop eating, or cut down a large amount. eat the same, increase the cardio.

i do not think you can replace ephedra / ephedrine, jsut my 2 cents.

hope that answered your question

 

[coolguy676767]

thanks yeah it did, wow, so anyone else recommend ephedra, cause I am trying to cut weight, went from 247 to 228 in about 4 months, but I have gained about 30 pounds on my bench to, cause I bulked for about a month in the middle. But now I find its a little harder to cut weight, and I want to get down to 220 or even 215, I have a lot of muslce mass and a wide build, so 215 would normally be pretty fat, but I should be at about 12% body fat if I weigh 215.

 

[semag]

Make sure you're healthy, and then you can bust some eph.

In addition, make sure your diet is really dialed in, because it's not gonna be some miracle thing, in fact, it's probably just more of a stimulant to get you through the day when you fukk with your diet to cut up.

As far as being banned... ephedra is banned, ephedrine is not. Ephedrine is still sold, it's just sold as a "bronchadilator" for asthma people. Go check out Vasopro Ephedrine at www.1fast400.com

 

[vanwilder]

i didnt htink either was legal in the states

anyways first leg day in 2 months, and with a pulled back i must say i did a good job!!!

Legs:

Squats - warm up

x 12
135 x 10
185 x 6
225 x 3

WORKING - 275 x 6; 296 x 5; 305 x 4

single leg ext - 100 x 6; 120 x 5

str8 leg deads - 225 x 6; 275 x 4

for hte first day i didnt want to do an extremem workout untill i get back into the scheme of things. normally i would have 3-4 more exercises. as well this was a day where i had to find out where i stood with strength, as i could have really surpassed 6 reps

SHOULDERS: (jsut coming off the injury and mad strenght gains)

shoulder press (dumbells)

65 x 6
70 x 5
75 x 5

lateral raise - 26 x 6
front raise 30 x 6

shurgs (barbell) 185 x 6 ; 225 x 6; 245 x 5

edit: forgot about hte abs !!!

ABS: cable crunches 120x 10/10/10/10 these are on the lat pull down btw, which, the one i uses seems to have extra friction compared to cables, this is how i do all my pressdowns and such at the moment unless i specify that i am doing differently

overall a great workout, i was pleased

second edit lol:

cardio

30 min hockey like hiit

30 min heavy bag

15 min skipping

 

[vanwilder]

well today was a pretty good workout, hard because i did shoulders yesterday, but what the hell im cutting. in a couple weeks im going to change the work out to a 3 day on 1 day off split. right now i am having a contest with my friend, as he thinks he can cut and look better than me in 4 weeks. so at hte moment i cant waste any time with not working out.

may 19. 2005

chest:

bench - warm up

135 x 10/10
185 x 6

WORKING SETS

215 x 4
205 x 4
215 x 3

INCLINE

185 x 3(dont know what happened here)/4/4

WIDE GRIP

185 x 3(wtf) / 4

FLIES 40 x 4/4

Triceps:

pressdowns: 110 x 2 (every 10 lbsx on this crappy lat pull down machine feels like another 20 on cables, god damn it blows)
100 x 4

reverse grip press downs 80 x 4/4

cardio 15 min heavy bag

30 min skipping

so far i can see a huge difference in my abs. i am slimming down a bit which is helping my back look larger. pictures tomorrow!!!

i said i would be doing calves and forearms every second day, but at this point i will start calves next week, and i will be doing forearms more as the weeks progress. since i have nto really worked either i dont want to just start pounding them away, as its basically building them from the beggining again

plus, since when can you rush art