View Full Version : Titan's Log
10-31-2005, 02:24 PM
I figured I haven't kept a public log for a very long while, and the constant feedback is really benefitial. So I will be updating this frequently henceforth.
I have a bodybuilding show on November 8th (in about 7 days), so now is as good a time as any to start this log again...
Workout- Depletion Prep (full body to prep for the final phase of carb depletion pre-contest)
Chest press machine- 40x20 50x21
Machine Row- 105x25,20
Side Laterals Machine- 70x25 80x20
DB Preacher curls- 25x25,23
Tri-Rope Pressdown- 60x25,25
Leg Ext- 135x20 120x25
Seat Leg Curl- 120x22,20
Leg Press Calf raises- 215x25 235x25
All reps done in an extremely slow and controlled manner, focusing completely on contraction.
None of these were remotely near failure, and were done just to aid in depletion.
All in all, this was a ****ty workout. I hate training like this. I am looking forward to the show being done, so i can get back to getting stronger and using respectable weights again.
C-141 P- 260 F- 36 Calories- 2000
2 gallons H20
I start actual carb depletion tomorrow. 70 carbs :ninja:
11-01-2005, 07:20 AM
Sleep 8 Hours
Today it is going to be C-68 F-39 P-285
2 gallons water, 5000mg sodium
Cardio for 36 minutes. Walking on a slight incline (6%) at 4.1 mph.
Then 20 minutes of posing practice.
11-02-2005, 08:01 AM
Sleep 8.5 hours
Nutrition: Second day of Carb depletion
F-47 C-55 P-291
I will be doing an arm workout today. Very brief 4-6 sets, 20 reps each little rest, not to failure.
Practice posing for 30 minutes.
Pully pressdowns- 50x25 80x25,20,20,15
Incline Bench DB curls- 25x20,14
DB preacher curls- 20x25,25
Posing for 20 minutes, trying to get my posing routine down. Going through the mandatories a few times.
Then cardio. Very low intensity for 40 minutes, burned about 400 calories.
THis sodium loading is starting to screw with me. I feel really soft and sluggish. I know that it will pass once I cut out all the sodium, but I am deffinitely not enjoying the feeling of being a sponge.
I bought my distilled water today, and about 25 yams. I will start cooking them now so I dont have so much to worry about once I start the carb load.
11-04-2005, 07:58 AM
3rd day of carb depletion:
F-46 C-57 P-297
Morning cardio 40 minutes @4.0 mph on % incline
Chest Machine- 50x20,20,15
Cable front raises- 30x10 20x20,20
Side raise machine- 70x18
Pec deck- 90x20
Posing for 15 minutes
I applied the first coat of protan today. It appears to increase definition alot. It is not quite even yet, but in a few more coats, it should be.
I felt like **** today, the low carbs are getting to me real bad. Soon enough it will be over though.
11-04-2005, 08:02 AM
Final Day of carb depletion
F-49 C-14 P-297
40 minutes @3.5mph on 5% incline
Just enough to get heartrate up a bit, but no quad stimulation.
Also last day of sodium loading.
I am looking forward to today being over. Tomorrow the carb load days begin, and I wont feel like a sloppy mess from all the sodium.
Pulldowns- 120x20 105x20 Felt really heavy. THis is half the weight I would have normally used. Pretty sad.
Pully rows- 105x20 90x20 (see comment from above)
DB shrugs- 60x20,22,20
Leg Press Calf raises- 215x25,25 195x25
Almost passed out in the middle of this workout. I am glad that this is almost over. Tomorrow the carb load begins.
11-05-2005, 12:59 PM
Carb Load Begins
Today I will be eating
13 cups baked yams
17 oz cooked chicken, boiled
250mg ALA with each meal
1.5gallons distilled water
1 multi vitamin
I am splitting this up so that i am alternating chicken/yam meals and just yam meals. Every 2 hours I eat.
I got a stomach ache in the middle of the day from drinking water with all the yams, my stomach must have shrunk. Its a good feeling to be able to eat though. I am getting alot drier. i can see myself shedding water from the sodium load, so it appears to be working fine. It is all a timing issue at this point. I will be posing alot today.
TOtals: C-500 P-170 F-15
11-07-2005, 02:27 PM
Chicken/Yam and Yam meals continue today.
1.5 Gallons Distilled water
Stomach is hurting, but I am beginning to dry up.
11-07-2005, 02:51 PM
Lookin' lean in that picture, dude.
11-07-2005, 03:40 PM
Thanks alot bro.
11-08-2005, 08:11 AM
Last day of carb load
C-405 P-167 F- 24
Water 1 gallon distilled water until 8pm, then no water
Practiced posing for 1 hour. Tomorrow is the big day. I am really starting to dry out now.
11-08-2005, 08:13 AM
Day of show
Wake up at 8:30
Every 2 hours I will be eating 1 cup baked potato, and about 2oz chicken breast.
That is until 5PM, I will eat 2-3 slices of cheese pizza. Back stage I will be eating rice cakes with honey till 730pm.
No water all day, except to take pills. I will drink about 3 oz of gatorade prior to going on stage.
11-08-2005, 08:23 AM
Post workout binge is scheduled at a chinese restaraunt. I am looking forward to it alot. THen before bed a box of peanut butter captain crunch. I will probably feel too ****ty for the cereal, but I have to dream big :)
11-14-2005, 11:54 PM
I took third in the tall division of my bodybuilding show on november 8th. Since then I have been eating more, and took a week off from training.
I am holding a **** load of water at the moment due to the sodium/estrogen rebound, since i was taking very low dosages of letro towards the last 2 weeks of my dieting to make sure I wasnt holding any water on stage. So the sodium/estrogen bloat has made me a bit softer since the show.
11-15-2005, 12:02 AM
Today I started training again.
1g vit c
20mg nolvadex to combat the letro rebound, making sure the estrogen doesnt have any negative effects until it is normalized.
Fat: 129 Carbs:441 Protein:299
Diet was great until I went out to eat, and there were slices of cake just sitting there. I decided that I would try a slice of carrot, and it went downhill. Ended up eating 2 slices of carrot cake, and a slice of pecan pie.
Fit day lists the 2 slices of carrot cake as 655 calories w/ 33 fat and 85 carbs, which seems high to me. But no need justifying the cheating. :) Cake was damn good. Let me tell you.
Still trying to get a hold of diet. It is difficult to do after 16 weeks of show dieting though.
Training: Lift at 6pm
Deads- 135x8 225x5 315x5,5 (weak because I havent deadlifted in a while, and my back is still slightly tweaked from posing last week)
These will go up huge in the next couple of weeks. I will be pulling 405 for the same number within 3 weeks once my stregnth comes back.
Biangular row- 2ppsx12 3ppsx9,8
Wide slow pullups- 10,6,6
Hammer Stregnth Machine close grip rows- 70psx12 80psx10,12
BB shrugs (light and easy)- 225x20,20,20
All in all, not a bad workout except for the lower back tweak. It was a light and easy way to ease back into real training from show training. I am still pretty week from the dieting, but my stregnth is coming back up real quickly.
My weight is also starting to rebound. I am back to 188 from 175 on show day. So I expect to be gaining size pretty quickly at this point.
I will try to keep calories around 3500 for the next week to make sure the estrogen doesnt have any negative effects, I will get my baseline calories back up to ~4000 before I start to bulk.
11-15-2005, 12:52 AM
just checked out the jounral, congrats on 3rd man.... hopefully you post some pics in the future of you at showtime
11-15-2005, 06:57 AM
Thanks man. I will get pictures up eventually of showtime.
I calipered out at 5.9% about 4 days prior to the show. So I could have come in a bit leaner. It was a good experience though.
11-18-2005, 08:05 AM
Entry for 11/16/05
Incline Db press- 50x10 70x10 85x11,miss 80x11
* I couldnt get the bottom of this motion. The weight was real easy from 1 inch above my chest, but I was having trouble pressing it off my chest once i kicked it up there with my knees. That also never used to happen.
Hammer Stregnth Flat chest press- 2ppsx5,4.5,3
Dips- +45x12 +70x9,7
Pec Deck- 120x12 135x12,11
*Slow and controlled
Standing Calf Raises- 175x15 215x15,19 235x15,15,15 195x12
F-101 C-443 P-281
Not bad. Im waiting until after thanksgiving before i kick the calories up to 4000.
Weight is up to 195. That puts me a gain of 21 pounds since the show.
11-18-2005, 08:10 AM
Leg Press- 2x12 4x12 7x12 7+25x12 8x12
Narrow stance 6x13
*not bad stregnth is coming back
DB lunges- 40x10,12
Leg Extention- 165x12 210x11 207.5x9
Not bad workout, kept reps a bit too high. THe show changed my mentality while training. I need to get used to doing lower reps again.
All in all real good workouts. My legs hurt while leaving, so getting out of bed is going to be real hard for the next few days.
F-80 C-403 P-312
11-18-2005, 11:45 PM
Military-45x13 135x10 155x9 165x5.5,5
Side laterals (double) - 30x12,12 Drop set 12--> 20x9
DB rear delts- 25x12 30x12,4
Felt a real good contraction on these
Close grip bench press 185x5-->135x10
Reverse grip 155x5 --> regular grip x4
Reverse grip 135x9 --> regular grip x2
Pully rope pressdowns- 100x12 120x9,10,8
I looked real full today. The weight is coming back on real well. Traps have doubled in size since the show it seems. I am not complaining. While in the gym 3 people came up to me and says it looks like my traps have gotten huge. Delts appear to be growing also, funny since my militarys were so weak today.
However, I will stop making comments about how weak a particurlar lift is. I will let the progression speak for itself, it the stregnth doesnt come back, then i will have to modify something.
Diet was good today, except i ate 1.5 chicken cheese steaks for lunch. Not that unhealthy, but just threw of my totals a bit. Tasted damn good though.
Fat- 97 Carbs-381 Protein-329
Perhaps a bit high on calories. I will weigh myself on monday, and see where I stand.
On a side note, my legs are SORE! Real real sore. Its been a while since I had a good leg workout like that. Cant wait till next week when I will be squatting and deadlifting.
Pic looks great, you were indeed a threat to them boys, lol - props for being so detailed and knowledgeable in your preparation...packing back on some weight swiftly, strength levels are rising nicely as well - great log Titan.
11-20-2005, 10:14 PM
Day off from training... legs are sore as hell
Fat-78 Carbs-393 Protein-289
Ate a few pumpkin cookies, pretty good for the most part. I have lost all the water I was holding initially after the show. Starting to look alot bigger and more vascular.
Went to Sams club today, and this is what I came home with:
30 pounds of oatmeal
10 pounds of natural peanut butter
10 pounds of whole wheat pasta
1 gallon of salsa
.5 gallon of hot sauce
15 pounds of frozen chicken
54 cans of tuna (Mix of albacore and chunk light)
12 packs orbits sugar free gum
6 pounds of 2% cottage cheese
I was debating whether or not to get the 15dozen pack of eggs, I decided that I would just get it after christmas when there was more room in the fridge.
All this stuff cost me $137, needless to say I will be shopping at Sam's club from now on. It is real conducive for the bodybuilding diet.
All in all, to day was very productive.
11-20-2005, 10:15 PM
Pic looks great, you were indeed a threat to them boys, lol - props for being so detailed and knowledgeable in your preparation...packing back on some weight swiftly, strength levels are rising nicely as well - great log Titan.
Thanks alot for the recognition man. It means alot coming from you. I am looking for all the insight you can give. Any advise is always welcome, the point of me making this log is to provide help, as well as to get help. Glad you are reading it.
11-20-2005, 10:27 PM
Seat Leg curl- 135x10 165x10 190x10,10 210x8
*quads were hurting from the leg support pressing on them. Good sign :)
Glute/Ham raises- 12,12,12
*done in a very slow and controlled manner, very little push off at the bottom. Hands were at my sides on the way down.
Standing alternating DB curls- 30x10 40x10 45x11,10
*stregnth returning nicely on these
Preacher curls- +25x10 +30x10 +35x (6 plus 5 forced reps)
*all weights are the ez curl bar plus the stated ammount on each side. So +25 would be the easy curl bar with an additional 50 pounds)
DB hammer curls- 35x12
Fat-81 Carbs-414 Protein-398
Weighed myself today, it was on a ****ty scale that kept moving. But it appeared to be around 190. Which means alot of the 195 i weighed a few days ago was water. That means I am smaller than I thought I was.
I think I will increase my calories soon. Maybe to 3700-3800. I will keep it at 3600 until thanksgiving and weigh myself prior to thanksgiving (which will be a **** show obviously) and the reassess from there. No need to eat above maintance when i will probably eat 8000 calories on thursday due to the sheer ammount of food for thanksgiving.
If anyone has any thoughts on my diet, I would love to hear them. I am trying to figure out what to do about calories. I will be starting to bulk pretty soon.
On another note. SInce the show, it is impossible for me to get full. After each meal I am hungrier than before I ate. Even on the days after the show when i would eat 5000 calories. On that note, bulking is going to be easy as hell this year. Getting the required ammount of calories will be a joke. Last year I was almost puking getting in 4200, and i hated eating because of it. This year it appears I will be starving on 4200, given I have more muscle mass, but I believe it is a mental thing. So there are now concerns about me being able to eat what I need to, it is only a matter of determing what ammount I need to eat.
11-20-2005, 10:57 PM
Here is a picture from the show. I am the middle dude. Placed third in the tall division.
11-21-2005, 10:20 PM
Incline DB Press- 55x10 75x10 85x11 90x10+1forced 95x6
Dips- +45x12 +70x12 +90x9
Wide Hammer Stregnth Bench- 2+35psx12 3psx12 3+10psx9
Pec Deck- 135x12,6 120x10
Sled Leg Press Calves- 3x15 4x15,15 4+25x12,14
Fat- 89 Carbs-400 Protein-332
Protein was a bit too high today, but for dinner i ate 9oz of turkey. Turkey was damn good so it was worth it. Calories were a bit higher than the 3600 i was trying for, but it doesnt really matter since I was goign to raise them soon anyway.
Workout was beast today. I was pleased with it. Stregnth is coming back nicely. I am about where I was prior to dieting. Stregnth came back pretty quickly.
Those are some true words there, a lot of its mental when dieting and what not - you'll do great as shown already in the contest pic. Keep up the great work, you will continue to rise up...super chest day, the db inclines were super.
11-22-2005, 11:24 PM
Fat-135 Carbs-522 Protein-319
Today was real good until I went to my friends' house for a Pre-Thanksgiving dinner.
Left 4 hours later:
1 cornish hen
2 cups candied yams
2 slices pumpkin pie
1/2 cup stuffing
Needless to say Calories were high today. I am doing back tomorrow, and I am expecting stregnth to be high.
Thanksgiving is going to be ridiculous calorie wise, I may not count to save myself depression. lol
11-26-2005, 05:34 PM
Diet: Consisted of about 7400 Calories with only 250 protein. I will not elaborate on where the rest of the calories came from. I will say that candied yams and apple pie had a large part in it though. A very very large part.
11-26-2005, 05:43 PM
Day after thanksgiving. Woke up with a massive headache. Pain behind eyes, and joints were throbbing slightly. Seems reminiscently like flu symptoms ( I havenít been sick for around 6 years, so I donít quite recall). I shrugged it off and went on with my day like usual. I figured it could have just been the massive amount of sugar and fat I consumed yesterday.
Attempted to keep diet good, in the aftermath of thanksgiving.
Fat:96 Carbs: 396 Protein:278
Probably a bit low in calories today, but considering how much I ate last night, it hardly matters.
Squat- 135x8 225x8 245x8 275x8 295x8
*these were the first squats I have done in the last ~5 weeks. They weren't too bad, but the weight felt real heavy. Alot heavier than it should have or than it used to. Hopefully they will get back where they need to be.
I felt like puking after the 275 set, not really like the typical exercise nausea, but more of actual nausea. Fortunately I was able to keep it down, the workout suffered from this point forth though.
Sled Leg Press- 5ppsx12 6ppsx10 7ppsx10
*not so hot. Seemed to be hitting hip flexors and glutes alot more than quads.
Leg Extension- 120x12 150x12,12 180x12
*Stack was heavier than usual. It was a different leg ext. machine than usual, because I was at a different gym.
Donkey Calf Raises- 1ppsx16 2x20 3x20 4x20,20,15
Standing Calf Raises- 160x12,12
Havent been sleeping so great lately.
11-26-2005, 05:50 PM
I went to go to the gym today @5PM. Apparently people don't go to the gym 2 days after thanksgiving because of "Holiday Scheduling". Stupid. Why the hell would a gym close at 5pm on thanksgiving weekend. I wasn't aware that it was such a signifigant holiday that there was a 2 day buffer in terms of how it effected businesses hours. I was pissed. I will make up for it tomorrow.
Calories will be the usual 3600 calories today I believe.
I got the new System of a Down CD: Hynotize.
It is pretty kick ass. You all should look into it.
Diet: Consisted of about 7400 Calories...
That's some good eating, its not too hard to see around Thankxgiving though. Super squats and leg work in general.
11-27-2005, 09:20 PM
Thanks alot Cocoa. Thanksgiving was glorious :) The pies are what made it.
The leg workout was not bad. It is not where it needs to be though. I feel like I have taken a few steps backwards with the dieting in terms of leg stregnth, I still haven't used 3 plates on squats yet since the show. I need to get back up there quickly, the leg workouts are beginning to depress me. I will see what happens next week.
DB Military- 45x10 60x10 75x11,10,8
*Not too bad. Felt real tight at the bottom of the motion.
Side DB Laterals- 30x12,11 25x12
Skulls (on a slight Incline)- EZ+70x10 +80x10,10 +90x5
Reverse Grip Close Grip Bench- 135x12 155x9,
*Felt very good
Pully Pressdowns- 100x12 120x12 140x12
DB Rear Laterals- 25x12,12,10
Fat:67 Carbs:416 Protein:316
Diet was good. Woke up a bit late, so it felt like I was eating all day. Tomorrow I will be bumping the calories to 3750-3800 from this point forth. See if that helps my lifts get back where they need to be.
11-27-2005, 10:26 PM
Way to go on placing in your competition. That has to feel good to have all your hard work pay off. You look good in that photo too.
Congrats on the 3rd. Looking lean as hell in the pic!
Strength is looking good - nice squats!
11-28-2005, 08:13 PM
Tim and Harv thanks alot for the support.
SLDL- 135x8 225x8 315x8 335x8 345x8
*hamstrings were tight in the beginning, but nothing some stretching couldn't take care of.
Seated Leg Curls- 165x10 195x11 210x8
Standing BB Curls- 30x10 70x10 90x8,8 100x4+1cheat
*These are weak, I need to work on this exercise. I am doing proportionally more with DB.
DB Hammer Curls- 40x10,10
Triceps were sore as hell today. Yesterday was good. I haven't done skulls in a while. I attribute it to that.
Fat:81 Carbs:470 Protein:311
Calorie bump is right on track.
Nice stuff with the shoulders/tris as with the hamstring/bis...sweet amount of cals, the bump will help U raise up.
11-29-2005, 10:41 PM
Thanks as always Cocoa. I was real happy with the SLDL
No lifting today
Fat:71 Carbs:446 Protein:324
Not bad today.
And the thought of the day is...
11-30-2005, 10:24 PM
Incline BB Bench- 45x12 135x10 185x10 195x10 215x5+1forced
Wide Hammer Stregnth Bench- 3ppsx12 3+25ppsx12 3+35x8,6
Pec Deck- 135x12,10
Standing Calf Raise- 215x19,19 235x18 255x13,12,11
DoggCrapp Chest Stretch- 30lbx40 seconds 25lbx53 seconds
*these are possibly the most painful thing I ever do. They deffinitely help though.
Fat:84 Carbs:459 Protein:332
Only problem was that I worked out at 10pm, so my last meal was my postworkout meal. This means I didnt have whey, or dextrose. The meal was 1 cup oats, 1 tb peanut butter, and 1 scoop milk protein. Not traditional, but it got the job done. I won't eat whey or simple sugars before bed.
I also ate a footlong turkey sub from subway today, double meat. It was pretty damn good. Washed it down with 2 cups of ff milk. mmmmmm... I was happy
11-30-2005, 11:28 PM
Awe snap! Gimmie my fish bitch!
12-02-2005, 07:10 AM
Pullups- 8 +10x12 +25x8,6---drop--->4
Pully Rows- 165x10 195x10 210x10,8
Single Arm Biangular Row- 3ppsx10 3+25x10 3+35x10
Hanging Stretch- +80lbsx48sec,46sec
Hammer Stregnth Shrugs- 3ppsx12,11 (no straps) 3+35x15 (straps)
DB shrugs- 100x20,20
I cannot believe they got rid of the db heavier than the 100's at the gym. It is so stupid, they said that the heavier dumbells were not necessary, and were too risky.
Fat-85 Carbs-443 Protein:335
12-03-2005, 02:22 PM
Didn't do so hot diet-wise today. Friend had a party, so I drank a bit. First time in a long while.
Fat:110 Carbs:408 Protein:302
I feel like a tool counting alcohol as part of my calories but I did it regardless. Calories may be a bit higher than listed above, because I am not quite sure about the volume I drank.
Today I will be doing quads, I will kick my ass during this workout. That is a promise.
12-04-2005, 12:03 AM
Squat- 45x10 135x10 225x8 275x5 315x9+1,9+1
Leg Press- 7x12,12 8x10,10
Leg Extentions- 180x12 210x13 225x12
Standing Calf Raises- 255x18,17,17,16
I went to all you can eat sushi immediately after this workout. How is that for post workout meals? I went with my workout partner and buddy, by the end of the meal the waiters were giving us dirty looks. There must have been at least 9 plates of sushi, large platters. It was great. Still cant get full, the appetite boost from the contest dieting is still impressing me.
Leg workout was beast today. Squats are finially getting where they were prior to the dieting.
Fat:102 Carbs:490 Protein:320
12-05-2005, 06:22 PM
BB Military- 45x12 135x10 185x5,5+3,4+1
*these were crap, I need to work on my shoulder press stregnth
DB Humiliators- 50x12 55x9,8
*Thumbs pointed towards face, elbows directly forward
DB Side Laterals- 30x12,12
Skulls- +35psx10 +40psx10,8,8
Close Grip Bench Press- 175x9 185x8,8
Roman Chair- +25x10 +45x12,12
Fat:86 Carbs:421 Protein:345
A bit too high in protein and too low in carbs. Not bad though.
12-05-2005, 10:35 PM
Legs are sore as hell. Triceps are pretty good too. Starting to feel a bit soft, I am pretty sure it is mental though.
Fat:95 Carbs:468 Protein:307
Higher today. Fat was a bit high, but fiber was much higher than normal.
Took in 67g fiber today as opposed to the usual 55g.
Not too bad.
Only got 6 hours of sleep last night.
12-06-2005, 04:10 PM
LMAO hahha, nice lifts man.
12-07-2005, 12:20 AM
Seat Leg curl- 120x12 150x12 180x12 195x12
SLDL- 135x8 225x8 315x5 345x6 (No straps until this point @350) 350x8,6
Alt. DB Curls- 35x10 45x11 50x9,8
Machine Preacher Curls- 80x12 90x11 100x7
Behind Back Wrist Curls- 185x10
I took advise from a vet on another forum and started doing leg curls prior to my SLDL, he believes that doing heavy SLDL first puts one at risk for hamstring tears which take forever to heal. So rather than risk an injury, I will do leg curls first. I hate the stupid leg curls anyway, so I dont mind getting them out of the way immediately anyway. It also didnt seem to hurt my weight at all anyway.
I do not like how my grip has been getting weaker, so i decided to take it easy for a bit with the straps. I will do things without the straps until I need them to work the muscle I am trying to work then I use them. Like today once my hands started failing, I brought out the straps. 345x6 with no straps wasnt too bad at all though.
Abs are killing me today. Those roman chairs were BRUTAL.
Fat:80 Carbs: 456 Protein:343
Spot on today. Perhaps a bit more water. I didnt get anymore than 6 Liters I think.
I need to pick up a gallon and start carrying that around again. When I was doing that it was easy to get 2Gallons a day.
12-07-2005, 12:26 AM
Good SLDL'in. I do not do those first either; I put them after squats. As for the grip, I assume you are mixing...try getting some chalk, if you've never used it, you wouldn't believe how much it helps. Also I think you could use some more fat in your diet. Great sessions though, and that picture is hilarious.
12-07-2005, 07:09 AM
I didn't use mixed grip until the 345. All others were double overhand.
I am still tweaking the macros of my diet. Alot of this fat comes from peanut butter as it is.
I have used chalk, and it does work real well. I put the chalk away for a while, because I was just using straps, but it may be time to bring it out again.
12-07-2005, 11:33 PM
Incline DB- 50x12 65x12 85x12 95x11.5 100xmiss 100x6
I had a hard time getting the weight off my chest on the first try at 100. I got the weight up on all the other sets, but required a lift on the 100. Fatigue perhaps, the 100x6 was fine, just needed help off my chest.
Wide grip Hammer Stregnth Press- 3+10 plates per side x 12 3+35x10,8
Dips- +35x10 +70x10 +95x10
Pec Deck- 150x12 15x10,7
Dog Crapp Stretch- 30x30seconds 25x53 seconds
Seated Calves- 2+25x15,20 3+25x13
Fat:93 Carbs:363 Protein:333
Song of the Day
Pink Floyd - Time
12-11-2005, 12:44 PM
Site was down, so here is a larger update
Wide grip chins- 12 +25x12,8 +35x7
Tbar rows- 2x12 3x12 4x12,10
Hammer stregnth Low Rows- 2ppsx10,10
BB Shrugs- 225x16 315x15 335x15
*Hands hurt from SLDL The other day. Caluses should harden up again real soon.
Leg Extention- 120x12 210x13 255(Stack)x15
Squat- 225x10 295x8 315x12 335x10+1
*Felt real heavy on the 295, but i sat down got some good music playing, and decided to step up. So I got real worked up for the 315 and 335 and did a ****load more than last week, despite the fact that I pre-exhausted this week. I impressed myself with how deep I was able to dig.
Leg Press- 6ppsx12 8x10 8+25x9
Leg Press Calf Raises- 4x12,16 4+25x15,15,15,15
Song of the week: In Flames - Cloud Connected
12-12-2005, 08:59 PM
Fat:82 Carbs:434 Protein:297
12-12-2005, 09:04 PM
DB Military- 45x12 60x10 75x10 80x12 85x7
Upright Rows- 135x6 115x10,9
I hate these
Side Lateral Machine- 130x9,8,6
CGBP- 185x8 205x,+2
Much better than last week
Pully pressdown (straight bar)- 100x12 150x14 180x9,8
Roman Chair abs- +25x10 +45x12 +60x12,10
I wont be able to breathe tomorrow.
Fat:69 Carbs:480 Protein:337
Carbs were too high today, and fat was too low. Meh.. whatever.
Weight is holding at 199. That means I am now 27 pounds heavier than when I started this diet, 15 pounds to go till I am as heavy as when I started dieting. I look completely different now.
12-13-2005, 09:24 PM
Seated Leg curls- 165x10 210x10 195x12 (Slow)
* 210 was making me get off the seat, so i dropped the weight and just went very slowely. I hate seated leg curls, I would kill for a good laying leg curl.
SLDL-45x12 225x8 315x8 350x8,
*No straps at all today. I used chalk, there were no problems with my grip. I will save the straps for back day.
Glute-Ham Raise- 12,12
*EXTREMELY SLOW and controlled. Minimal push at the bottom.
Seated Hammer curls (inclined)- 30x10 40x10,10
Preachers- +25x8 +35x8,6+2
Reverse curls- 50x10,10
Fat:93 Carbs:426 Protein:330
A bit lower today... I cant help it. I feel soft around the midsection. Arms are still vascular as ever though. Stupid mind tricks.
Abs weren't as sore as I predicted, I guess it is time to step up the ab work. Felt soft as hell today. It is a bitch how I am pleased with how I look some days, and others I wear long sleeve shirts to avoid it.
Kiddies were staring in the gym again.
6.88888888 hours :(
Song of the Day
Stone Sour - Bother
12-15-2005, 11:27 AM
Fat:93 Carb:497 Protein: 279
Screw you finals
12-17-2005, 07:42 AM
Bench- 45x14 135x10 185x5 225x10 255x5 265x3,2+1
*First time doing bench in 7 months. Weights are a bit low, I am attributing this to not being used to the movement yet. I will reassess where I am next week on this movement.
Incline DB- 80x11 85x10
*I did these without any sort of lift, and I went extremely low. DB hit my chest on each rep. I am tired of needing a lift off on the db, so I decided to work on getting them off my chest, I had no problems with these. Perhaps next week I can do it with my regular working weight.
Dips- +45x12 +90x11
Stand Calfs- 175x14 225x16 275x12,12,10
LP Donkey Calves- 315x18--->8
Fat:87 Carbs:417 Protein:315
Dropping calories until christmas break, so I can really begin to bulk in january.
12-17-2005, 07:46 AM
I am really run down. Getting 5-6 hours of sleep all night is not doing my body good. However, I do not have a choice. It will all be over next wednesday, so.... I will remain tired.
Fat:102 Carbs:405 Protein:311
Bit high in fat, low in carbs
I had a very weird dream yesterday. Involved killing a good firend of mine, and spending time in the hospital for 2 weeks. Unusual.
Next week I will be watching King Kong, I hear it is good.
12-18-2005, 01:42 PM
Wide Pullups- 12 +25x8 +30x8 +35x7 +50x5
TBar Rows- 2x12 3x12 4+5x12,11
Biangular Row (done with 1 arm) 3+25x10 3+35x12 4x9
BB Shrug- 225x12 315x12 335x15 355x12
Fat:89 Carbs:413 Protein:334
12-19-2005, 03:13 PM
Squat- 13512 225x10 315x10 345x8 355x5
*Left knee hurt
Single Leg press- 2x8 3x6 2x12
*did because knee was hurting, and didnt feel up to regular leg press
Leg Press Calves- 295x23 395x15 355x15,13
Fat:74 Carbs:398 Protein:312
Quick workout today. Lots on my mind, and lots to do.
Knee was acting up.
Sleep: 5 hours
12-19-2005, 04:09 PM
Strong workouts man, good looking lifts.
12-19-2005, 04:30 PM
Good workouts Titan. Go take a nap!
Workouts are looking solid. How many times have you competed?
12-20-2005, 07:23 AM
Kevin: THanks alot bro.
Tim: I wish I could nap now. Few more days, then I can relax. Finals are raping me.
TTT: Thanks alot. I have only competed once. I am still not sure if I will continue to do it.
Knee feels better
Fat:80 Carbs:420 Protein:337
12-21-2005, 08:14 AM
HS Military- (plates per side) 1x12 2x12 2+25x12 2+35x6,6
DB Side Laterals- 30x12,12 35x9
Skulls- +35x10 +45x9,9
Pulley Pressdowns (straight Bar)- 140x12 150x12 160x8
1 arm Pressdowns- 40x10 30x13
Rear Laterals- 150x10,10,8
Real hot lady in the gym asked for a spot a few times today. She was putting up 120 for a couple on the bench. I told her that it was impressive, and that her form was real clean. I would have tried to pick her up and give myself an introduction, but I didnt feel like being the ******* who tries to pick up ladies in the gym. Maybe I will see her around though.
Tomorrow is my last final, then I am heading to colorado for some boarding and relaxation.
Didn't track it today. Ate a big ass sandwich through from some old deli. Sandwich was like 3.5 ft, and I split it with my workout partner. Was damn good, turkey and prociutto.
01-06-2006, 08:56 PM
Big update today... I have not been on the internet much, so here are the past workouts from 12/21 till today 1/6.
Seat Leg curl- 15x10,12,12
SLDL- 135x12 225x8 315x8 335x6,6
Alt DB Curls- 35x10 40x10 50x9,7
Stupid preacher curls- ~500 reps many drop sets
*workout partner swore they were the "most awesome thing for your biceps" They were dumb, wont ever let him decide what we do again.
DB Hammers- 40x10
DB bench- 40x12 70x8 90x8 110x9 100x10
Incline BB bench- 185x8 205x5
Pec Deck- 145x10 130x5 ---> 115x10
Seat Calves- 3x20,20,20 3+25x13,10
Chins- 8 +25x8 +40x,5 ---->5
Close grip pulldownns- 150x6,5
Belials rows- +70x8 +100x8
Pully Pullowvers- 120x10 150x12 175x9
Smith Shrugs- 275x15 315,15,15,15
Began to get sick
01-06-2006, 08:59 PM
Squats- 135x10 225x10 315x8 345x9,7
Leg Press-6x10 7x10 8+25x7 8x8
Leg Ext- 255x10 270x12 285x9
HS Militarty- 1x12 2x12 2+25x12 2+35x7,7
Front raises- 35x12 40x12
Side Laterals Machine- 115x10,12 130x11
Rear Delts- 140x10 160x12 180x10
CGBP- 135x12 205x8,6+2,5
French Press- 90x9 80x12
1 arm pressdowns- 50x12,12,12
BB rows- 45x12 135x12 235x12,10
Biangular row (1arm)- 3x12 3+25x12 3+35x9
Wide Pullups- 10, +25x7 10,9
Dingle arm pulldowns- 60x12 80x10,8
single arm rows- 50x12
seat DB shrugs- 100x20,12,11
Bench- 45x12 135x10 225x10 245x8,8 25x3+1
Incline DB- 80x12 90x10,6,5
Pec Deck- 140x12 160x12 180x12
donkey calfs- 180x15 220x15 260x11,9
Standing calfs- 195x12 220x12,12,12
Ab Machine- 50x20 55x20,20
Laying Leg curls- 60x12 120x12 170x12 180x12,11
SLDL- 135x10 225x6 315x8 335x8
Very DEEP SLDL- 205x12
DB curls- 35x10 45x10 50x10,10
Icarian bicep curls- 90x12 100x10 110x10
DB wrist curls 3 sets ~13
01-06-2006, 09:08 PM
DB militarty- 45x8 60x10 80x10 85x6
Press machine- 130x10 160x12 180x10
Seat DB side laterals- 25x12,12 30x10
Donkey calfs- 220x15 240x15,15,12--->6
Seat Calf raise- 100x14 135x10,10
Leg Press (different machine)- 2x12 4x10 6x10 8x9,9,8
*machine doesnt hold any more weight
HS leg ext (per leg) - 70x8 100x10 120x10,10 110x10
Slant board abs-20,20,15
Ab machine- 140x10 120x10
Diet for the past 2 weeks
01-08-2006, 10:49 PM
Hammer Stregnth Flat- 1x12 2x10 2+15x10 2+20x9
*I hate this machine
Incline BB- 185x10 190x8 205x
Pully Press (chest)- 70x12 75x9
Cable Xover- 50x12 60x12 70x10
Over Head Tricep Ext. Machine- 120x10 150x10 170x6
Weak Workout, felt sick still.
01-09-2006, 10:48 PM
Bent over rows(smith)- 135x10 205x12 225x10 245x10,9 265x7
Biangular row (1arm)- 3x10 3+35x10,10
Chins- 10 +25x6,4----> +0x4 +0x6
*weak, i hate doing these at the end o fa workout
Seat DB shrugs- 100x20,20,20,15
F:86 C:482 P:361
Couldn't sleep. I went to sleep 8 hours before I woke up, but couldn't fall asleep all night. Had a real weird dream when I actually did fall asleep.
01-12-2006, 11:14 PM
Squat- 135x10 225x8 315x6 335x10 355x7,4
Leg Press- 5x10 7x12 8x12 8+25x10
Leg Ext.- 195x10 225x12 240x13,10
Leg Press Calfs- 312 4x13,13,13,12
Fat:98 Carbs:460 Protein:356
01-12-2006, 11:18 PM
DB Military- 45x12 60x6 80x11 85x9,6
DB Side Laterals- 30x12 35x12,10
Rear Delts- 165x12,10,10--->135x7
CGBP- 185x10 205x9,7 210x7 215x5+1
Rope Pressdowns- 70x11,11
Slant board abs- 15 35x12 50x12 60x10-->35x5-->0x6
Fat:95 Carbs:473 Protein:354
01-12-2006, 11:19 PM
Need to go back to sam's club. The freezer is out of chicken and ground beef. I also am out of the 30lbs of oatmeal i bought. I should remedy this this weekend. I am looking forward to saturday so I can sleep in.
May need to start doing cardio, I havent been hungry lately so I need to do something to correct my appetite.
I will weigh myself soon. I am around 205 I believe.
01-20-2006, 07:39 AM
Cardio: 20 minutes Semi-Interval training
01-20-2006, 07:43 AM
Leg curl- 135x12 180x12 210x12 240x10,8
Good Morning- 135x12 185x10 225x10,10
*Getting used to the movement again. Not too shabby, weight was a bit lower than i would have liked
Glut-Ham Raise- 12
EZ Standing curls- +70x8 +90x10 +100x7,6
DB Hammers- 45x10 50x8,7
Calories were way too low today. Must eat more tomorrow.
Sleep has been right on track.
01-20-2006, 07:46 AM
Bench- 135x10 185x6 225x10 250x9 270x5 275x4+1 280x2+2
*shoulder began to hurt (left)
Incline DB- 90x6,5 85x6,6
*shoulder was hurting so i took it easy on the weight. I am good for more than this.
Pec Deck- 110x12 140x12,9
Leg Press Calves- 4x16 4+25x12,12
01-20-2006, 07:49 AM
Pulldowns- 75x1000000000 145x10 195x12,12 210x10 225x5+2
Jay Cutler Machine- 2x12 2+25x10,10 2+30x10
Pully Row- 180x10 195x10 225x10 240x9
DB Shrug- 100x15 125x15 150x15,12 125x10
*the gym just got brand new 125s and 150s. They are on a different floor than all the other stuff, and there is nothing in between them, but they are ideal for shrugs. So I am pleased. No more seated db shrugs w/ the 100's for 25.
01-20-2006, 07:51 AM
Squat- 45x0 135x10 225x8 315x5 340x10 360x8 375x6
*WOO. Getting strong here.
Leg ext- 210x12 Stack (255) x12,12,12
Leg Press calves- 370x15,15 385x15,15,13 315x14
Fat:102 Carbs:466 Protein:342
Real good day
01-22-2006, 12:40 PM
Hs Military- -x12 1x12 2x11 2+25x6 2+10x9,8
Side Raises- 30x10,12 25x12,12,12
rears- 60x12 100x12 120x11,9
Skulls- EZ+25x12 +35x12 +45x11 +50x9,8
Pully ext- 110x12 150x12 170x12 190x9
Fat-97 Carbs-491 Protein-354
01-22-2006, 12:43 PM
Laying leg curl- 110x10 130x10 150x15 170x13 190x10 200x9
Hammer curls- 30x10 40x10 50x10,11
Rope wrist curls- 32.5x 4 sets
Preacher Machine 60x12 80x12 100x12
Fat 106 Carbs 466 protein 348
02-26-2006, 01:45 PM
haven't updated this in too long. Once you stop for a while, it is real hard to start writing it again...
However this does not indicate that my training has been slacking. Quite the opposite. I have made a huge ammount of progress lately in the past month. And have gained alot of my weight back.
02-26-2006, 01:49 PM
Seat Leg curls- 150x12 195x12 210x12 240x11,10 250x8
Laying Leg curls (dB)- 50x10 5x11,12
Alt DB Curls- 30x12 40x10 50x10 60x8,7
Pully curls- 110x12 130x9,11,7
Funny single db raise 1 set
2/17 (cheer 3 hours prior, so i was tired and sore already)
Bench- 135x11 225x8 275x10,8 285x5 (very slow) 225x8 Very quick
Incline DB- 100x10,7
Incline DB Fly- 35x10 40x12 45x12,10
Leg Press Calves- 275x21 315x15,15, 20 335x20,23 375x15,15
BB Row- 45x12 135x12 185x10 225x10 255x12 275x12 295x8,6
HS pulldown- 2ppsx12 3x12 3+25x8,6
Pully row- 195x12 225x12,10
DB shrug- 100x20 125x20,20 150x20,16
02-26-2006, 01:56 PM
Squat 45x12 135x8 225x8 315x5 365x14 395x6,5
Close stance leg press- 4x15 5x15 6x13 6+10x16
Ext- 225x12 255x12,12
LP calves- 3x20 4x20,20,20,20,20,20
DB Military- 45x10 65x10 85x10 100x10,8
DB side laterals- 30x12,12 35x10
*shoulders kilingme at this point. Joints are bothering me alot.
Skulls- ez+30psx10 +40x10,10,10
*elbows killing me so i went light on these
Single arm pully pressdown- 50x12 60x12,12
Tricep machine- 110x12 120x10
HS Laying leg curl- +45psx10,10 +60x5 +50x7
*I hate this machine
Incline Hammer curls- 25x10 35x10 40x10 45x10,10
1 arm preacher curl machine- 50x12,12
Flat bench- 135x12 225x8 275x12 295x7.5 315x4
* THAT IS WHAT I AM TALKING ABOUT!
Incline BB- 225x11 245x6,5 (shoulders killing me) 135x15 not to failure
Flat db fly- 40x12 45x12,10
Seat calf raise- 3x16,20 3+25x15,15,15,15, alot
02-26-2006, 01:57 PM
To update where i am at.
I weigh about 223 right now.
I have been eating 4500-4600 calories each day. I am going to up the cals next week probably. I need to weigh myself first.
03-06-2006, 09:12 AM
Chins- 8,10 +25,10,9 +50x5
Tbar- 2x10 3x10 4x10 5x7,7
Wide Pull downs- 195x10,10 210x10
Jay Cutler rows- 2x10 2+25x10 2+35x10 3x10
Biangular row- 4x8
DB Shrugs- 150x21,20,20
03-06-2006, 09:14 AM
Squat- 135x12 225x8 315x5 365x5 405x6 425 445x4
Hack Squats- 5x13,13,10
Leg Press Calves- 4x20 4+35x20,20 5+30x18,18
03-06-2006, 09:16 AM
DB military- 45x12 65x10 85x10 100x12,7,7
Side Raise Machine- 150x12,10,10
CGBP- 135x8 205x10 225x10 235x9,6
*Left Bicep joint was killing. Tendons are hurting real bad.
03-06-2006, 09:18 AM
Seat Leg curls- 210x10,12,10
Incline Bicep Curls- 30x12 40x12 50x10,10
HS Preacher Curls- 1+25x12 2+25x12 2+40x8
Funny DB curls- 55x10,8
*Knees hurt badly
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