Stallion's Fitness Journal

[I-tallionStallion]

No, from what i can tell of effort's plan for me, no DE work.

Oh and it will be interesting, lots of new things I've never tried before or in a very long time including flat benching hahaha

 

[I-tallionStallion]

WED - Haha fun day, my hamstrings are in PAIN though from the GHR's.

Spread Eagle Dumbbell Situps 3x8

1x8 - 85 lbs - pretty light actually...
1x8 - 95 lbs - a little bit decent
1x8 - 105 lbs PR - not too hard...fun. I'll need to use more weight next time

Decline BP

1x3 180 lbs PR - I could have added probably another 5-10 lbs

Incline DB Press 3x8
1x8 - 45 lbs
1x8 - 50 lbs
1x8 - 55 lbs PR Will need to increase this next week def

Skull Crusher 3x10
1x10 25 lbs
1x10 30 lbs
1x10 30 lbs

Lat Raises ---Working on form here...cheated too much before upon closer evaluation
1x8 - 15 lbs
1x8 - 15 lbs
1x8 - 20 lbs
1x8 - 20 lbs ----next week i will hit 25 lbs no problem

Everything went perfect today, diet, morning cardio, workout. I'm pretty damn happy

 

[EFFORT]

good job man keep up the good work. Are you following the diet i wrote you? (hopefully you are!) You should log it up here so everyone can see how easy things are when u eat the same thing everyday other than the cheat day.

For the accessory lifts make sure to use the same weight for all the sets. Focus your main effort at increasing the main lift each time, the accessory work will naturally increase over time.

 

[I-tallionStallion]

Thanks EFFORT...I'll remember that about the accessory work, didn't know that.

Yes, i have been and its been fun following the diet. The diet isn't too hard if i spread it out by 2 - 3 hours. here is what i have been eating

Meal 1- 3 scoops whey, 4eggs, 2bananas
Meal 2- 8oz beef (steak with a little a1), 6oz brown rice, salad (olive oil vinegar)
Meal 3- Shake- 3 scoops whey, 4eggs, 2bananas
Meal 4- Chicken Or Tuna/ Fish Oil- 8oz chicken or tuna, 8 fish oil pills, 3serv olive oil, salad
Meal 5- Shake- 3scoops whey, 4eggs, 8fish oil pills, 3serv of olive oil
Meal 6- 8oz steak + a1, 6oz brown rice, salad (a little ranch)

*Preworkout is 2 potatoes + 3 grams CEE (creatine and this is a little after meal 5)

*Postworkout is 3 scoops whey + 3 grams CEE

15g of taurine a day divided into three 5g doses
4 green tea pills 200-300mg pills
CEE- 6g a day divided into two 3g doses
Multi Vitamin

One cheat day and this diet will be followed very strictly. I want to see PR's!

 

[Rampage1]

still massive room for improvement with your physique, maybe that routine will help you get there

 

[TheHoff]

yeah I agree, Stallion has a terrible attitude and thinks he knows it all! Don't take efforts advice if you want to get bigg

 

[I-tallionStallion]

Rampage1...i really don't think my physique isn't too bad. My chest is lagging but the rest of me is better than by normal guy standards, I'm happy but I'm here to improve obviously. I've only bulked 7 months coming from 163 lbs. I've put on fat.

TheHoff, Stay off my journal.

 

[Quagmire911]

Stallion will eat you maggots for breakfast!

 

[JohnnyIrish]

Boy.. people show an interest in helping others and helping to improve themselves and there are always some douche haters who just want to bring them down.

F them. Heres to you, quag and effort.

 

[Rampage1]

Stallion will eat you maggots for breakfast!

Ha, he can try but I would put up a good fight!

 

[I-tallionStallion]

Friday - Felt good

Deadlifts 2x5
1x5 395 lbs
1x4 405 lbs F PR - not much to say...just hard. I wasn't suppose to go to failure...whoops...I will keep this in mind next week. I felt so strong today.

Pullthroughs 3x8 - awkward haha...but i made sure i did them right.

Lat Pull Down - 4x6 "9"

Hammer curls 2x8
1x8 30lbs
1x8 30lbs - will add next week

Heres to you, quag and effort.

Johnny I'll second what you said.

 

[TheHoff]

terrible day! better luck next time

 

[simon]

Someone ban this retard already.

 

[I-tallionStallion]

MONDAY

Hanging leg raises 3x10

CGB 3x3

1x3 - 140 lbs
1x3 - 165 lbs
1x3 - 175 lbs PR ---Could def do more. There will be a weight increase next time

Ran into a problem in the gym...thought there was a hammer Bench but there wasn't ...took a guess on what to do because i had no idea.

Bench press (light work) 2x10 - 115 lbs
DB hammer Press - 1x10

Cable push down 3x8 - "9"

Upright Row on EZ Curl Bar 4x8

1x8 45 lbs
1x8 55 lbs
1x8 55 lbs
1x8 55 lbs --Will go heavier next time. Felt like a good weight but I've never done these before so I wanted to make sure form was correct.

Good Day

 

[Quagmire911]

Lets hope we both put +30lbs on our bench in a few weeks like Quik did

What were you meant to do, hammer press (light) 2x10?

Keep it up Lets see that 500lb dead!

 

[I-tallionStallion]

Yeah, i messaged EFFORT...dumb new gym...sigh. Good thing i was only trying the gym out.

IT would be great if we could add that much. I'm totally stuffed on my diet at the moment. You are doing the same diet right?

 

[Quagmire911]

You will probably see a nice jump simply from moving to flat/decline work. That is what I suggested if the incline wasn't working, but Westside is a good move. A program switch was probably the best thing for you.

As for diet, I am only really eating to maintain at the moment. My appetite was off for a week or two. I am only really trying to shed a touch more fat and that will be me for now, although I may put on a bit of muscle if it comes. I am not looking to get noticeably bigger at the moment though. I will be rock climbing and working on conditioning more throughout the summer.

Anyway, good luck with the new plan.

 

[I-tallionStallion]

Very cool Quag. You'll reach your goals no doubt.

What a great day to lift heh

Wednesday

Low Box Squats 1x3 mx

1x6 250 lbs PR - A very big improvement over last week. I felt great. Safe to say, the weight will be going up next week

Barbell Rows 4x6
1x6 155 lbs
1x6 155 lbs
1x6 155 lbs
1x6 155 lbs ---Felt a lot easier than usual. I will be at 160 or 165 next week

GHR 3 x max - I felt much stronger on these...Although still unable to do a complete rep without using my arms a bit, I feel like soon down the road I will be able to manage one. I did as many till I could no longer do it each set.

Also side note, Some big dude came up to me and told me that he watched me lift from time to time and complimented me on my Deadlifts. Although he was much stronger than me (said he did 650 lbs) he told me he was a trainer and that he's done Westside and goes on Ironaddicts a lot too. Pretty awesome. First time I met someone who did what i did and clarified what i was doing was great. A confidence booster for sure

 

[Quagmire911]

Looking good

Try and see who that IA guy was, maybe he is familiar.

GHR's are hard as s*** for a bw move ehh?

What height have you got the box at? Just below parallel?

I am in tommorow, unfortunately I gotta do that s**** warehousing job and I ain't going to get much sleep, so I won't expect much.

Anyway gotta get to bed, later.

Ps-I assume you are gaining again? I wouldn't want to be on an Effort diet, probably as bad as the one WBA had me on.

 

[Kerpal]

Nice lifting.

Bodyweight GHRs are a *****, I did some today too... they make my hamstrings sore for days afterwards.