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NeuroSynapsis
09-16-2003, 01:12 PM
Current Weight 135
Goal 165

9/15
Started Creatine consumption this week, loading phase 5g w/each protein shake
Using the MAX-OT Workout plan

Workout:
Squats 150 3x4-6
Leg Press 175 2x4-6
Stiff Leg Deadlift 115 2x4-6
Standing Calf Raise 155 3x6-8
Seated Calf Raise 90 2x6-8

Notes:
Felt like a pretty good workout, not as sore as I could be this morning. Need more grip strength, can't hold bar long enough during deadlifts.

Diet
Breakfast Cal Fat Carbs pro
Cereal - Banana Nut Crunch 300 7.25 51 10.5
ProLab Chocolate w/milk 245 4.5 17 33
Fruit Cup 70 0 17 0 0
Orange Juice 110 0 26 2

Lunch
2 Chicken Quesadillas 366 12 41 24
ProLab Chocolate w/milk 245 4.5 17 33

Afterworkout
Biotest Surge w/milk 590 6.5 77 47

Dinner
Spaghetti w/meatballs + chicken 690 32 60 42

Snack
ProlabChocolate w/milk 245 4.5 17 33
Almonds 170 15 5 6
Can of Fruit 280 0 57 0

Totals 3311 86.25 385 230.5

drew
09-16-2003, 01:19 PM
Good luck on your goal! :spam: for growth!

fuzz
09-16-2003, 01:24 PM
Diet looks pretty good...what kinda cals/day are you shooting for?

NeuroSynapsis
09-16-2003, 01:31 PM
Well according to the few "calculators" I went through I should be shooting for 2600-2800/day but those produce pretty sorry results so I went ahead and bumped it up above 3000

I mean I only weigh 135 y'know, and I'm eagerly awaiting breaking 140

drew
09-16-2003, 01:33 PM
Keep it up and keep lifting hard, you'll get big in no time.

pruneman
09-16-2003, 03:28 PM
LMAO at the title of this journal!!! :D

good luck with your goals



oh yeah.....:spam:

John0101
09-16-2003, 06:50 PM
Represent dude, i'm asian as well, chinese to be exact, gool luck on your goals and
:spam:

Stephen Riddington
09-17-2003, 12:24 AM
Neuro... Good luck with your goals.

BTW: I'm small and skinny at 150lbs and I'm a fellow asian as you. Well to be exact, half-asian.

NeuroSynapsis
09-17-2003, 09:04 AM
9-16

Man yesterday was such a ****tastic day. Never going to gym after 3pm again. ever. ever ever ever

Incline BP 95 3x4-6
Bench 100 3x4-6

Had to skip other 3 exercies cuz gym was way too packed.

Banana Nut Crunch 300 7.25 51 10.5
Orange Juice 110 0 26 2
Prolab Chocolate 245 4.5 17 33
2 Chicken Quesadillas 366 12 41 24
Prolab Chocolate 245 4.5 17 33
Biotest Surge 590 6.5 77 47
Steamed Fish ? ? ? ?
2 Cups White Rice ? ? ? ?
Prolab Chocolate 245 4.5 17 33
Totals 2101+? 39.25+? 246+? 182.5+?

Had some actual asian food yesterday mother of god man, 4 weeks w/o rice is hell. Probably under on calories but oh well.

drew
09-17-2003, 09:07 AM
Find a better time to go. Skipping your exercises is a big tuttut

Good eating. Sub that white for brown rice. ;)

Scott S
09-17-2003, 09:10 AM
Awesome title. Good luck, Neuro!

:spam:

NeuroSynapsis
09-17-2003, 10:05 AM
Originally posted by drew
Find a better time to go. Skipping your exercises is a big tuttut

Good eating. Sub that white for brown rice. ;)

Yeah I know, I usually go between 1-230 when there's nobody there, but I had a company meeting from 1-330 so that was kinda bunk.

NeuroSynapsis
09-17-2003, 11:02 PM
9-17

Bent Over Barbell Rows 105
vbar Pulldowns 135
Pullups 4
Cable rows 120
Deadlifts 115
Calf Shrugs 155

Notes
Eh, moved up in weights on everything this week except for the pullups, which ironically went down. Grip strength is really holding me back at this point, I'm sure I could deadlift at least 135 but my grip dies at 125. I mean at 115 by the time I get to the 5th rep it's already dying, but I dont' want to use straps because I want my grip strength to develop.

Banana Nut Crunch 300 7.25 51 10.5
Prolab Chocolate 245 4.5 17 33
Orange Juice 110 0 26 2
Breakfast Burrito 415.5 18 21.5 23
2 Chicken Quesadillas 366 12 41 24
Prolab Chocolate 245 4.5 17 33
Biotest Surge 590 6.5 77 47
Spaghetti 690 32 60 42
Can Oranges 280 0 65 0
Prolab Chocolate 245 4.5 17 33
Totals 3486.5 89.25 392.5 247.5

NeuroSynapsis
09-19-2003, 12:01 PM
9-18
Dumbbell Press 32.5 3x4-6
Military Press 70 2x4-6
Dumbbell Side Lats 15 2x4-6
Lying Tricep Press 45 2x4-6
Tricep Cable Pressdowns 60 2x4-6
Seated Overhead Tricep Press 35 1x4-6

Notes:

Going up on lat raises next week, something felt really wrong with the tricep exercies, right tricep was REALLY tight, had to go down in weights/do less reps as a result.

Banana Nut Crunch 300 7.25 51 10.5
Orange Juice 110 0 26 2
Prolab Chocolate 245 4.5 17 33
2 Chicken Quesadillas 366 12 41 24
Prolab Chocolate 245 4.5 17 33
Biotest Surge 590 6.5 77 47
Spaghetti 690 32 60 42
Can Oranges 280 0 65 0
Almonds 170 15 5 6
Totals 2996 81.75 359 197.5

JustinF
09-20-2003, 02:51 AM
:spam:

How are you liking Max-OT so far? I'm going to be switching to that routine the second week in October when I start my bulk. Your sessions are looking good so far, keep it up.