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View Full Version : Powerbuilding... trying to be cut and hella strong



Colossal
05-05-2007, 03:33 AM
Im currently trying to cut, done a pretty solid job so far. ive dropped about 10 lbs but my diet isnt in super check(beer drinking, munchies)but im working on that. i also work as a personal trainer (no certification) for a local gym.

Current Stats
19 yrs old (20 in July)
WT- 198ish (210ish before cut)
HT- 6'1
BF%- i took it with my caliper and got 10% not sure tell me what you think???

Current Lifts
Squat- Around 300-315 havent maxed
Deadlift- 405 have a pic too
Bench- 350, just missed 365 last week
Powerclean- 205 + pushpress
Shrugs- 500 x 3

Current Suplements
Whey Protein
Yellow Bullet Ephedra
BCAA's
just finished first jug of N-O xplode

heres a cologe thing

http://img178.imageshack.us/img178/4136/cologeux4.gif

Colossal
05-05-2007, 03:34 AM
Thursday: Chest and Triceps

Bench Press
275 x 3
275 x 3
225 x 8
225 x 8
*** bench is down a lot from last week. i drilled 315 x 2, 335 x 1, 365 x almost last week. i just stopped N-O and have been doing more cardio so i guess that explains it.

Incline Bench Smith Mach.
225 x 4
185 x 4
155 x 6
135 x 6

CG Chest Press Machine
90 x 12
90 x 12
90 x 12

Cable Crossovers
50 x 15
50 x 15
50 x 15
50 x 15

Single Arm Push Downs
40 x 12
40 x 12
40 x 12

Rope Pushdowns (for pump)
30 x 20
30 x 20
30 x 20

Gonna start hitting tris twice a week to get them jump started. i usually do cardio after lifting but tonight i was in a rush and figured it was ok since diet was good today.

fleep
05-05-2007, 05:59 PM
solid benching man

Colossal
05-06-2007, 08:20 PM
solid benching man

thanks brooo

Colossal
05-06-2007, 08:28 PM
Feeling a little drained and not as pumped after todays workout but here it is.

Sunday: Back, Biceps, Abs

Didnt do too much back. moved a lot of furniture the day before so im already sore.

Pullup test WG got 15 reps

Seated Cable rows
140 x 12
160 x 12
180 x 12
200 x 12

Pullups
bw x 8
bw x 8
bw x 8

Barbell curls
65 x 12
85 x 12
105 x 3 did these all slow so i used lightweight

Cable Crossover Curl thing
80 x 15
60 x 15
40 x 15

Couple other things for biceps and did an Ab routine. pretty ****ty workout but tomorrow im gonna crush dem shoulders:strong:

Howard 9
05-06-2007, 09:07 PM
Nice rows is that the whole stack?

Colossal
05-06-2007, 10:38 PM
Nice rows is that the whole stack?

thanks man, nah the stack at my gym goes to 300, i dont know anyone that can get that lol

Coke
05-07-2007, 06:05 AM
Doing awesome at this early phase of lifting man, good luck with everything.

Colossal
05-07-2007, 10:33 PM
Doing awesome at this early phase of lifting man, good luck with everything.

thanks bro

Colossal
05-07-2007, 10:41 PM
Monday: Shoulders and Triceps

Today i had about 40-50g of carbs. im trying to have a couple low carb days a week too cut me up quicker.

Military Press Smith Machine
225 x 3
225 x 4
225 x 2
225 x 3 dropset 135 x 10

Incline DB Skullcrushers
35 x 12
35 x 12
35 x 12
35 x 12 these kick ass, you should try em

Close-Grip Bench Press // superset // DB Lateral Raises
135 x 8 // 20's x 12
135 x 8 // 20's x 12
135 x 8 // 15's x 15
135 x 8 // 15's x 12

Upright Rows
65 x 12
65 x 12
45 x 15

Single-Arm Tricep Pushdowns
35 x 12
35 x 12
25 x 15
25 x 12

Rotator Cuff Work


Todays workout was good. im getting a huge horseshoe as my triceps and im loving that but im pissed i didnt do cardio, i had to close my gym tonight and didnt have the time. its ok though, diet on key. tomorrow i plan on having an explosive workout. i plan on doing powercleans + front squats, weighted step-ups, L-Pullups, Squats, other quad and ham work, and crush abs and cardio:hello:

Colossal
05-07-2007, 11:20 PM
carb update, had now about 20g more so im around 70-80g carb for the day. is that still concedered a low carb day????? :bang:

Coke
05-08-2007, 06:00 AM
Ace shoulder and tricep day dude.

Colossal
05-08-2007, 11:08 PM
Ace shoulder and tricep day dude.

thanks man

Colossal
05-08-2007, 11:26 PM
Tuesday: Legs, Calves, Shins, Abs

Powerclean + Front Squats then repeat
135 x 5
135 x 5
135 x 5
135 x 5

Squats ATG
135 x 10
135 x 10
135 x 10
135 x 10 these killed after the last

Front Squats holding a 45 plate
45 x 12
45 x 12
45 x 12
45 x 12

DB Step Ups
35's x 10
35's x 10
35's x 10
35's x 10

Seated Calf Raises // superset // Seated Shin Raises
50 x 10 // 50 x 10
50 x 10 // 50 x 10
50 x 10 // 50 x 10
50 x 10 // 50 x 10

L-Pullups (these crush abs)
bw x 10
bw x 10
bw x 10
bw x 10

Single Leg Curls
40 x 12
20 x 12
20 x 12

Ab Routine


No cardio again today, i had to close my gym again late. at least the workout was pretty much cardio, i was drenched.

Coke
05-09-2007, 06:10 AM
Great job man, really brutalized those quads with speed work!!

Colossal
05-10-2007, 01:13 AM
Great job man, really brutalized those quads with speed work!!

thanks man, its one of the best leg workouts ive had. im sore as hell today :clap:

Colossal
05-10-2007, 01:14 AM
Wed.

Cardio, ran 1.25 miles, hit some stairs, sprinted a 40 yd dash

Colossal
05-11-2007, 12:37 AM
Thursday: Chest, Tris, Cardio

went on a roadtrip to a gym 45mins today to workout, pretty cool.

Bench
225 x 6
275 x 1
315 x 3 (had some help on last rep)
225 x 8 dropset 135 x 8 with some negatives

Incline Bench Smith Machine
135 x 10
135 x 10
135 x 10
135 x 10

Hammer Strength Decline
225 x 12
275 x 8
275 x 8
225 x 8

Hammer Strength Dip Mach
90 x 15
180 x 10
230 x 8

Single-Arm Tricep Pushdowns
40 x 12
40 x 12
30 x 12

Pushdowns
80 x 12
80 x 12
60 x 15

Cardio
Elliptical 20 mins 340 cals

Coke
05-11-2007, 06:22 AM
Nice chest and tricep session, good deal on the cardio too.

Colossal
05-11-2007, 03:42 PM
Nice chest and tricep session, good deal on the cardio too.

thanks man, now im off until sunday. thats when im gonna do back and bis

Colossal
05-12-2007, 06:53 PM
Saturday- 15-20 mins of little ab work

considering doing a cycle soon when i hit 20. im just researching and planning things out right now, ill be 20 in 2 months. im not gonna do roids btw, im thinkin 1-ad/4-ad but im a little scared of estrogenic effects. i also want to/need to read more about this. i know this is a big thing, and i want to understand everytihng about it before i make this risk.

im also gonna get another tub of N-O Xplode in a week. ive been off it for about 3 weeks at that point. i really like the way it makes me jittery and more concentrated in the gym. does anyone know of any more potent N-O???? im willing to try something new if its more potent and reasonable in price.

Colossal
05-14-2007, 12:38 AM
Sunday: Back and Biceps

Barbell Shrugs Strapped (no glock)
405 x 8
405 x 8
405 x 8
455 x 6

Hang Cleans
135 x 6
135 x 8
135 x 6
135 x 8 ****ed my grip up bad

Seated Cable Rows
180 x 12
180 x 12
180 x 12
180 x 12

Barbell Curls
75 x 12
75 x 12
75 x 12

25 lb. Plate Curls
25 x 10
25 x 10 strengthens the **** outta your wrists

DB Preacher Curls
25's x 8
25's x 8

Seated DB Curls
15's x 12
15's x 12

Some Ab Work :dj: pretty good workout:dj:

Coke
05-14-2007, 06:17 AM
Solid bb shrugs, fine stuff overall.

Colossal
05-15-2007, 12:18 AM
Solid bb shrugs, fine stuff overall.

thanks bro

Colossal
05-15-2007, 12:23 AM
Monday: Shoulders and Triceps

Smith Machine Seated Militaries
135 x 12
185 x 7
225 x couldnt do it for some reason today, tired
135 x 12
135 x 10

Incline DB Skull Crushers
35's x 12
35's x 12
35's x 12

CG Bench //superset// Rear Delt Flies
135 x 12 // 10's x 12
135 x 12 // 12's x 12
135 x 12 // 12's x 12

DB Laterals
20's x 12
20's x 12
20's x 12

Single Arm Pushdowns
30 x 12
30 x 12
20 x 15

Cardio
Elliptical 10 mins 188 calories

Coke
05-15-2007, 06:36 AM
Effort looks very nice dude.

Guido
05-15-2007, 07:29 AM
Nice journal.

Did I mention I enjoy the word "colossal"? Just a cool word.

Colossal
05-16-2007, 01:47 AM
Effort looks very nice dude.

thanks man

Colossal
05-16-2007, 01:49 AM
Nice journal.

Did I mention I enjoy the word "colossal"? Just a cool word.

thanks bro, yeah man colossos was my fav. x-men so i just have been using the name for a bit

Colossal
05-16-2007, 01:58 AM
Tuesday: Legs, Calves, Shins, Abs

Just bought half a jug of Super Charge (NO) and took 2 scoops before workout and was wired.

Squats
225 x 6 pinched a nerve i think in this set, my whole left hip/thigh area got all warm randomly???
250 x 6 PR
250 x 4
250 x 4
250 x 4

Powerclean to Front Squats
135 x 5
135 x 5
135 x 5
135 x 5

DB Step Ups
40's x 10
40's x 5 dropset bw x 5
40's x 5 dropset bw x 5
40's x 5 dropset bw x 5

L-Pull Ups
bw x 12
bw x 5 //super set // knee raises x 5
bw x 5 // // x 5
bw x 5 // // x 5

Calve Raises // superset // Shin Raises... both seated
50 x 10 // 50 x 10
50 x 10 // 50 x 10
50 x 10 // 50 x 10

Ab Routine

Cardio:dj:
10 mins elliptical
5 mins running

Coke
05-16-2007, 05:33 AM
Nice and thorough effort man.

Colossal
05-17-2007, 06:30 PM
Nice and thorough effort man.

thanks man

Colossal
05-17-2007, 06:38 PM
Wed. No cardio or nothing, just dont feel well

Thursday: Chest, Triceps, Cardio

first time taking Super Charge! NO before lifting. also decided to start lifting PL stlye for bench presses, i love it. my back feels good, i can lift more, and its just more comfortable.

Bench Press (Wanted to reach 3RM then hit a big Single)
225 x 6
250 x 3 cake
260 x 3
270 x 3 cake
280 x 3 last one was a lil hard
300 x 1 grabbed a spotter for this one

**spotter said im ready for 315. i get no respect lol, ive hit 350 when i was heavier and i have repped 315 before. kinda pisses me off. im almost ready for 365 not 315..........maybe next week depending how i feel

Pin Presses, Top 8 inch lockouts
225 x 8 CG
315 x 8 reg grip
225 x 7 CG
225 x 8 CG

Incline Bench
135 x 8
135 x 8
135 x 5
135 x 6

Cable Crossovers
40 x 20
50 x 15
60 x 12
70 x 10

Single-Arm Pushdowns
30 x 15
40 x 12
50 x 10

Rotator Cuff Work

Cardio
2 mins on bike got distracted and left
went home and did 8 60yd dashes for cardio.


Also started low carbs at night, works really well so far. i weigh in at 197lbs now on full stomach and shoes on, so im guessing im around 195 now. new pic also..............
http://img521.imageshack.us/img521/9303/may17pd0.jpg

Coke
05-18-2007, 05:51 AM
Great session bro, the picture looks nice too - you should be pleased with all your efforts to date.

Con
05-18-2007, 06:13 AM
Lol, no respect.

Keep up the good work!

How long have you been lifting for? Sorry if I missed it earlier in your journal.

Colossal
05-18-2007, 03:29 PM
Great session bro, the picture looks nice too - you should be pleased with all your efforts to date.

thanks man, im gonna put up progress pics here in a min or so

Colossal
05-18-2007, 03:31 PM
Lol, no respect.

Keep up the good work!

How long have you been lifting for? Sorry if I missed it earlier in your journal.

thanks

ive been lifting for about 5 years or so, just started taking it really serious the past couple months

Colossal
05-18-2007, 04:20 PM
http://img103.imageshack.us/img103/355/comparrasonad2.gif

i took the caliper readings myself. i got 8.1, 10.6, 8.5, and 10.6 for my left side so i averaged it all out and got 9.45



Friday or Saturday

Cardio, trying to swim some/dive if that doesnt work i plan on going for a 3 mile run or something.

Coke
05-20-2007, 09:01 AM
Why not do both?? - swim and run...definitely have more of a v-taper now, good job.

Colossal
05-20-2007, 10:53 AM
Why not do both?? - swim and run...definitely have more of a v-taper now, good job.

well i swam and dived for like 2 hours straight, i was gonna run too but got lazy :(

Colossal
05-20-2007, 11:53 PM
Sunday: Back and Biceps


dont really feel like listing all i did, i did hit a PR shrug of 500 x 4. im weighed myself and im heavier, around 200 now. i ate ****ty last weekend. im gonna eat perfect for the next 5 or so days and get down to 195. im bloated off the food i ate still so once thats out of my system ill be back to where i was (197) and im gonna try to drop 2 lbs making me 195

Colossal
05-22-2007, 03:18 AM
Monday: Shoulders and Tris

bw update 196 woo

took it easy today, i plan on trying to max my bench out on thurs andgo for 365.:swear:

Smith Machine Mil. Press
135 x 10
185 x 6
225 x 3
135 x 15

CG Bench
135 x 12
225 x 3
135 x 12
135 x 12

Speed Bench
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3
135 x 3

DB Extensions // superset // DB Laterals
15's x 12 // 15's x 12
15's x 12 // 15's x 12
15's x 12 // 15's x 12
15's x 12 // 15's x 12

Colossal
05-23-2007, 12:31 AM
Tuesday: Legs, Calves, Shins, Abs

No cardio again today, trying to stay at 196-198 till i max my bench on thurs. tomorrow i plan on getting some fast food at night so i can kinda carb up for it. diet has been perfect since sunday. most unhealthiest things ive eaten are a slimfast and a peanut butter sandwich.

Squats(tried to max)
185 x 6
225 x 6
300 x 1 finally got this
315 x 0 got it, but didnt go down far enough. i need to strengthen my hips and core more. my legs have the stength, its just i wasnt comfortable enough to take it down.

Leg Press
405 x 12
595 x 12
765 x 8
1000 x 2 PR
315 x 12
315 x 12

Seated Calve Raises // superset // Seated Shin Raises
50 x 12 // 50 x 15
50 x 15 // 50 x 15
50 x 15 // 50 x 15
50 x 15 // 50 x 15

Decline Crunches with Plate (first time doing these)
25 x 15
45 x 15
45 x 15
25 x 12 these kick ass

Plate Side Raises? (obliques)
45 x 20
45 x 20

Crunches
x 30
x 30
x 30
x 30 did these slow

good workout id say:ninja: for now im resting till thursday. once thats done im gonna add waaaaaayyyy more cardio. i like swiming and running so im defently going to drop my weight to about 187-190 with the way im dieting.

Coke
05-23-2007, 05:51 AM
Nice stuff for both days guy, legs are really getting strong!!

Colossal
05-25-2007, 02:28 AM
Thursday: Chest and Shoulders

Bench Press (time too max)
135 x 12
185 x 6
225 x 4
275 x 1
365 x 1 @196 gooooottt it:strong:
315 x 1

Speed Bench
225 x 3
225 x 3
225 x 3
225 x 3

DB Circle Raise (made it up, really good for shoulders.... hard to explain)
20 x 12
20 x 12
12 x 12
12 x 12

Cable Crossovers
50 x 20
50 x 20
50 x 20
50 x 20

some pics as well
http://img441.imageshack.us/img441/5264/backbi524qd4.jpg
http://img441.imageshack.us/img441/6051/abs524pb1.jpg
http://img255.imageshack.us/img255/5579/back524hz6.jpg
http://img48.imageshack.us/img48/7553/latpsred524zn1.jpg
http://img211.imageshack.us/img211/961/sidechest524mp0.jpg
http://img514.imageshack.us/img514/3201/triceps524ta6.jpg

Coke
05-25-2007, 05:24 AM
Damn, benching numbers going through the roof.

Colossal
05-27-2007, 06:48 PM
Damn, benching numbers going through the roof.

thanks man, hope to be at 405 this fall.

Colossal
05-27-2007, 06:54 PM
Sunday: Back and Biceps

weight up to 199, too much drinking this weekend lol. i know ill sweat it all out and be 196 tomorrow probably. from here on out im cutting. im done maxing for awhile.

didnt want to max DLs today either

Barbell Shrugs
315 x 12
315 x 12
405 x 8
405 x 8
455 x 6
455 x 1 just hurt my hands this time
315 x 12

Seated Cable Rows
160 x 15
160 x 15
180 x 12
180 x 12
200 x 8
200 x 8
120 x 15
120 x 15

Dumbell Curls
40's x 8
40's x 8
40's x 8

Hammer Curls
20's x 12
20's x 12
20's x 12

Machine Preacher Curl
25 x 30 for a burn

Decline Crunch
50lb dumbell x 15
50 x 15
50 x 6 hit failure // dropset bw x 15
bw x 15

Ball Crunch
x 20
x 20
:ninja: :ninja:

Coke
05-28-2007, 06:06 AM
Ace bb shrugs, continuing to show great strengths man.

Colossal
05-29-2007, 02:02 AM
Ace bb shrugs, continuing to show great strengths man.

thanks man

Colossal
05-29-2007, 02:25 AM
Monday: Shoulders and Triceps

worked out in my house today

BB Military Press // superset // CG Bench
90 x 10 // 90 x 10
90 x 10 // 90 x 8
90 x 10 // 90 x 8

Skull Crushers // superset // DB Full Laterals
70 x 12 // 20's x 8
70 x 12 // 20's x 8
70 x 12 // 20's x 8

DB Rear Delt Raise // superset // DB Extensions
20'x 8 // 40 x 10
20's x 8 // 40 x 10
20's x 8 // 40 x 10

pretty good workout considering i dont have many weights at my house

new pic too
http://img170.imageshack.us/img170/9418/untitled1rd9.gif

Coke
05-29-2007, 05:40 AM
Good job with the supersets bro, did what you could with what you had while at home...nice shot too.

Colossal
05-29-2007, 10:05 PM
Good job with the supersets bro, did what you could with what you had while at home...nice shot too.

thanks man:dj:

Colossal
05-29-2007, 10:14 PM
Tuesday: Legs, Calves, Abs, Cardio

note- my CNS is drained out. im tired as hell almost all the time. hate to say this, i got a ****ing hemroid too im so mad it hurts just to walk. i think its from my diet, do i need more fiber or less?????

another note- im 195.5 now with food in my tummy so im guessing im 193-94 when i wake up in the morning.

Leg Press
225 x 10
405 x 12
675 x 10
675 x 10
675 x 10

Box Squats
135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

L-Pullups (really work core/abs. i recommend them)
bw x 10
bw x 10
bw x 10

Standing Calf Raises
40 x 15
60 x 15
60 x 15
60 x 15

Weighted Crunch
35lb plate x 30
35 x 30
35 x 30

Med. Ball Twists // superset // crunch
x 30 // x 30
x 30 // x 30
x 30 // x 30
crunch x 35 // Med. Ball Twist x 30 // crunch x 35

Cardio
Elliptical 15 mins 276 calories


almost puked during cardio, really hard not too. i felt like such **** today. im gonna eat some pizza or something later, i feel like i need something tasteful right now for recovery.

also ive been going like 20+weeks strong now without a week off. i plan my weekoff to be june 9th because im going to the beach. i gotta survive 10 more days of lifting :cry:

Coke
05-30-2007, 06:22 AM
Fine sets throughout bro.

Colossal
05-31-2007, 07:03 PM
Fine sets throughout bro.

thanks man

Colossal
05-31-2007, 07:07 PM
WED.: CARDIO HELL

3 mile run nonstop in hilly neighborhood:lurk:

Thursday: Chest and Triceps

Decline Bench
225 x 8
225 x 8
225 x 8
225 x 8

Rack Lockouts (6 inch ROM pretty much)
315 x 10
365 x 5
405 x 1
455 x barely miss. it hovered

Speed Bench
135 x 3
135 x 3
135 x 3
135 x 3

Tricep Pushdowns
80 x 12
80 x 12
80 x 12
80 x 12

Cardio
Elliptical 10 mins

Coke
06-01-2007, 05:13 AM
3 mile run is sweet...good chest and tricep training too.

Colossal
06-05-2007, 01:55 AM
3 mile run is sweet...good chest and tricep training too.

thanks man:strong:

Colossal
06-05-2007, 01:57 AM
been doing cardio frequently, im down too 194-195 and i ate mickeys today too :(

i also tried circuit training today for the first time.

Monday: 3 Rotations of this Circuit

Bench Press
225 x 8
Front Squat Hammer Strength
315, 405, 495 all x 10
Seated Rows
160 x 10
Seated DB Mil Press
50's x 10
Step Ups
x 10
Pull Ups
x 10
Dips
x 10
Push Ups
x 10
Half Ball Body Squats
x 10

DB Curls (not part of circuit)
25's x 12
25's x 10
25's x 10

Felt like i was gonna puke...................... circuits are no ****ing joke

Coke
06-05-2007, 05:43 AM
Damn dude, circuit training is killer - you appear to be handling it though.

Colossal
06-06-2007, 08:22 PM
Damn dude, circuit training is killer - you appear to be handling it though.

thanks bro, im liking it soo far

Colossal
06-06-2007, 08:29 PM
Wed. Circuit Training again, or Trip Sets

Weight Update: im 194.5 now, probably the lowest ill get to before i go to the beach.
Made this somewhat easier than last time, that way i wont puke up

First Circuit: Done 3 Times
Decline Bench Press
225 x 10
Hang Clean
135 x 6
Deadlift
135 x 10
Clean and Press
135 x 1

Second Circuit: Done 3 Times
Squats
135 x 10
Dips
x 15
Seated Rows
160 x 12

Plate Raise
45 x 12

_________________________________________________________________
DB Full Laterals // superset // DB Rear Delt Row
10's x 8 // 10's x 8
10's x 8 // 10's x 8

Decline Crunch Dropsets
25lb plate x 15 // bw x 10
25 x 15 // bw x 10
25 x 15 // bw x 10 hit failure on abs....... omg a crazy ass feeling

Side Crunches with 45lb plate
45 x 20 each side


loving this type of training. i plan on making my own routine this summer revolving around full body trip sets. im not vascular at all, its in my genes, but for some reason i get crazy veins in my delts when i traing like this so im liking it.

Coke
06-07-2007, 05:16 AM
Wow, that effort is ace dude.

fleep
07-11-2007, 09:54 PM
i like what you are doing powerbuilding is the way to go!