bionic creation

[syntekz]

It'll be a year in December. I've gained 15 lbs of muscle. I still have a long way to go; kind of dissapointing myself. But I'm trying my best.

Stats as of today:
Height: 5'7"
Weight: 175 lbs
BF %: No idea, guessing around 12%.

Hopefully by december I'll have dropped some fat. I'll post some picture in december. Haven't done that in a LONG time.

I'm not on a strict diet, but it's a diet.

I'll post my diet once I get it figured out.

Comments appreciated.

If it ain't intense... It ain't worth it.

[syntekz]

Monday;
Quads, Calves, Abs

Quads
Hyperextensions ( do these to warmup lower back )
345 x 15, 345 x 15

Squats ( 2 x 20 warm-up)
215 x 10, 235 x 5, 250 x 5, 260 x 5, 205 x 10
I've made great gains on my squats since I began working out. I've never put 260 lbs on my shoulders and squated it until today.

Leg Press
420 x 10, 470 x 5, 525 x 5

Calves
Standing Calf Raise ( Smith Machine )
290 x 10, 330 x 5, 380 x 5, 380 x 5


Abs ( Superset )
Cable Crunch
60 x 15, 60 x 15, 60 x 15

Reverse Crunch
15, 15, 15


Two exercises for my quads and they'll be sore for a week. Ouch!

[syntekz]

This is my new diet that I started a few days ago. It's a diet to slowly strip some fat away. Each week I'm gonna strip calories off of the diet and keep doing this until december where I hope I'll have dropped some BF%. We'll see if I can stick to it:

ONE 2 whole eggs
4 egg whites
w/ cheese
2 pieces, wheat bread

TWO 2 scoops, whey protein
w/ skim milk
1/2 cup, oatmeal
1 tblsp, flax seed oil

THREE 2 hamburgers
2 buns, wheat

FOUR 2 scoops, whey protein
w/ skim milk
banana
1 tblsp, flax seed oil

FIVE 2 chicken breasts, breaded

SIX 2 scoops, whey protein
w/ skim milk
1 tblsp, flax seed oil

CALORIES: 2972.7

PERCENTS: 18.5(FAT) 38(CARBS)43.4(PROTEIN)

There it is.

[syntekz]

Wenesday;
Chest, Shoulders, Triceps

Chest
Incline Bench (Smith; 2 x 20 warm up )
185 x 5, 205 x 5, 205 x 5

Dumbell Flat Bench Press
65 x 5, 70 x 5, 65 x 5

Incline Dumbell Flyes
45 x 10, 45 x 10, 45 x 10

Shoulders
Warm Up - 2 x 20 Military Press, 2 x 20 Lateral Raises
Seated Shoulder Press ( Smith Machine )
135 x 5, 135 x 5, 140 x 5

One-Arm Cable Lateral Raise
20 x 15, 20 x 15, 20 x 15
This exercise kills my shoulders. Feel like a puss using only 20 lbs. though.

Triceps
French Curl / Skull Crusher ( 2 x 20 warm up )
80 x 6, 80 x 6

Tricep Pushdown
75 x8, 75 x 8
My triceps kept giving out on me.

[syntekz]

Just threw some sugar on my oatmeal; damn it tastes good. I've never tried that before.

[Paul Stagg]

Routine looks good.

Squats look very good... Keep it up!!

345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.

You might want to add in some direct hamstring work.

I would suggest you stop using the smith machine for your presses - any particular reason you use it?

[syntekz]

Originally posted by Paul Stagg
Routine looks good.

Squats look very good... Keep it up!!
Thanks, been working on my legs past couple of months.

345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.
Ya, it's a machine. Goes up to about 390 lbs. I do 15 reps at 345 lbs easily. Just as a warm-up.

You might want to add in some direct hamstring work.
I normally do, but for the past 2 weeks I'm trying something different. Normally do SLDLs with barbells and dumbells.

I would suggest you stop using the smith machine for your presses - any particular reason you use it?
The only reason I use smith right now is because I dont have someone to spot me. I usually go to failure on everything and don't need to drop the bar on myself. LOL.

[syntekz]

Friday;
Back & Biceps

Back
Hyperextensions ( warm up lower back )
360 x 15, 360 x 15

Deadlifts ( warm up; 2 x 20 )
295 x 10, 330 x 5, 340 x 5, 235 x 10
Best deadlift I've done so far; keep increasing weight each week easily.

Barbell Rows
120 x 10, 140 x 5, 140 x 5

Close-Grip Pulldowns
180 x 8, 175 x 8, 170 x 8

Biceps
Barbell Curls ( Wide-Grip; warm up 2 x 20 )
90 x 6, 90 x 6, 90 x 6

Preacher Curl
80 x 8, 80 x 8

[syntekz]

I got stuck with a bad sinus infection. Probably won't be able to train this week. Need medication, badly....

[syntekz]

Tuesday;
Quads

Quads
Hyperextensions ( do these to warmup lower back )
345 x 15, 345 x 15

Squats ( 2 x 20 warm-up)
225 x 8, 235 x 8, 235 x 8

Leg Press
420 x 10, 420 x 10

Sounds like a pretty weak workout, but I was walking funny when I was done. I planned to do more, but couldn't. Seems as if my infection hasn't left my body completely yet. So I had to quit working out.

Hope no one knew anyone in NYC. Sorry if you did.

[syntekz]

Wednesday;
Arms, Abs

Biceps
45lb Barb. Curls ( 2 x 20; warm-up )

Incline Dumb. Curls
30 x 12, 35 x 8

Preacher Curls
85 x 10, 90 x 5

Triceps
Overhead Press ( 2 x 20; warm-up )

Tricep Pushdowns
70 x 12, 70 x 12

Skull Crusher
80 x 10, 80 x 10

Abs ( Superset )
Cable Crunch
70 x 15, 70 x 15, 70 x 15

Reverse Crunch
15, 15


My quads are sore from yesterday. Amazes me; barely even did anything. Might have discovered that my body reacts to really low volume exercises. Maybe it's just because it's something different.

Great workout tonight. My diet is getting a little messed up, because I finally got a job and need to get on a schedule with that.

[syntekz]

I give up; too tedious to keep updating this thing.

But, my workout sucked today. Felt week and had no energy.

[syntekz]

I'm back. Going to use this damn thing some more.
I posted this in training, but got no replies. So I'm moving it here.

I started this workout tonight(monday). Best workout I've had in a LONG time. Took half of a no-doz pill and I was ready to head for the gym.

Dips (heavy) ( did some warm-up work, dips, flye machine, etc. )
bw + 55 x 5, bw + 55 x 5, bw + 55 x 5, bw + 45 x 5, bw + 45 x 5


I've never done weighted dips. It felt like I was having a chest attack and something was ripping my chest apart. Could feel it inside my chest cavity.

Only other problem I had was that my pinky and part of my palm went numb. Even after trying a few different grips. Going to need to wear some gloves or something for padding.

Wide-Grip Chins (chin assist)
bw - 60 x 12, bw - 60 x 12, bw - 60 x 12

I really suck at chinups. Hopefully I'll be off the chin assist within a month or so and adding some weight.

I also did some ab work.

[syntekz]

September 19, 2001; Wednesday

I didn't feel like tonight was going to be a very good workout, but boy was I mistaken. I had a headache since afterwork and I have only been getting about 7 hours of sleep at night. So I'm thinking it will start affecting my training soon; luckily it hasn't yet.

Squats (heavy) ( warm-up; light squats, lower back work. )
235 x 5, 245 x 5, 265 x 5, 270 x 5, 255 x 5

Tonight was the first time I really felt the squats working my lower back. I wasn't warmed up and I tried doing heavier weights and I had to stop and warm up my back first.

I'm up to 270 x 5, I keep raising 5 lbs on my squats. So I haven't stopped progressing. On my last set of squats I couldn't get the weight back up on the last rep so I basically collapsed to the ground.

Deads (light)
225 x 12, 225 x 12, 225 x 12

I didn't think I was going to be able to do these, but I pushed myself. The squats made me exhausted. I blasted these out and my back felt solid as a rock. Don't know what it was from. Maybe using lighter weight and higher reps; or from doing the squats. Either way; I felt great.

Quick question; if on my heavy deadlift days I'm maxing with about 350 x 5, is 225 x 12 a good weight to stick at for my light days? Or should I go lighter or heavier? Thanks

Today was awesome. Low volume seems to be kicking my ass. Something that I never would have even comprehended/thought about when I first started working out

[syntekz]

My ass is sore.

[syntekz]

September 21, 2001; Friday

Chin-Ups (heavy)
BW + 35 x 5, BW + 40 x 5, BW + 35 x 5, BW + 30 x 5, BW x 5

This if the first time I've ever tried weighted chins; and let me tell you. They are hard. I tried to do my best; but I think I was losing form with some of the weight. I'll probably stay at the same weight or drop some next week.

When I did the last set with just body weight; I could really feel probably because of a more strict form.

Dips (light)
BW + 25 x 12, BW + 25 x 12, BW + 25 x 12

Tonights workout was kind of lame; took longer than I should have because I was talking too much.

[syntekz]

I'm supposed to do heavy dips and light chins tonight.

But as of right now; my lats and pecs are slightly sore. But, I'm guessing that I'll be fine later on tonight when I actually work out.


My question is; should I go all out on training tonight? Or would that just defeat the "purpose" and would I be over training?

Thanks.

[syntekz]

September 24, 2001; Monday

Chin-Ups (light)
BW x 12, BW x 10, BW x 8

I'm really surprising myself with these chin-ups. I didn't think I could do as well as I have been. They are really working my back. Felt it up and down my back.


Dips (heavy)
BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 60 x 5

I went up 10 lbs from last week. Must be my body getting used the movement or the muscles getting use to them at least. They feel great though; especially doing dips and chins together. Great workout!

I did some cable crunches and reverse crunches for abs. Not really important to post.

[syntekz]

September 26, 2001; Wednesday

Deads (Heavy)
315 x 5, 335 x 5, 345 x 5, 350 x 5, 315 x 5

Deads were great tonight. I'm working with 350 as my 5 rep max right now. I'll up it to 355 or 360 next time I do heavy Deads. Basically collapsed on the last rep.

Squats (Light)
185 x 12, 185 x 12, 185 x 12

It's been a long time since I've done squats at more than 5 reps. Felt pretty damn good; fatigued my quads.


My hip started giving me problems; I've always had problems with it. Just tonight it bothered me worse than normal. Don't know what's up with that.

[syntekz]

September 28, 2001; Friday

Chin-Ups (heavy)
BW + 35 x 5, BW + 30 x 5, BW + 30 x 5, BW + 30 x 5, BW x 12

I dropped down in weight, which was a dissapointment. But my last set with just BW; I did a lot easier than last week, as well as more reps. So I don't know what to think. Did I make progress or not? Im thinking no...

Dips (light)
BW + 35 x 12, BW + 35 x 12, BW + 35 x 12

These are getting easier each week and I'm progressing in weight, for now. My hand was real bad tonight; it kept going numb even after using padding under my palms. I need to figure something out before I do real damage to my nerves.

I also did some rotator cuff exercises which I've never done before. Make you feel like a puss, but I liked them.

[syntekz]

October 01, 2001; Monday

Chin-Ups (light)
BW x 12, BW x 10, BW x 6

What happened here? I'm not sure. Couldn't do as much as I did last week, maybe doing a little too much on these light days? Might try chin-assists next time around.

Dips (heavy)
BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 65 x 5

These are really starting to kill my nerves in my palms and hands. I might switch to just flat bench; they don't hurt my hands like these dips do.

[syntekz]

I went to the gym and did a complete ab exercises. Kind of funny; whenever I do abs I always feel bloated.


I'm thinking about getting on a diet and try to put on some weight over the winter. Maybe try and get up to 185-190. That'd be the most I've ever weighed. Gonna be a challenge.

[syntekz]

October 03, 2001; Wednesday

Is it normal to have a REALLY workout every once in a while? If it is; tonight was the night. I was exhausted just after my warm-ups. I really need to get more sleep; going to try and get a full 8 hours tonight.

Squats (heavy) ( warm-up; light squats, lower back work. )
235 x 5, 245 x 5, 255 x 5, 260 x 5, 225 x 5




Deads (light)
225 x 12, 225 x 12, 225 x 12

These are always good. Even though I ripped my hands apart tonight. Sucky workout! Don't want to talk about it.

Going to start a diet tommorrow to try and put on some pounds. Seems like I change my mind every week, need some sort of motivation.

[syntekz]

Started my diet today. I've only eaten breakfast and it was somewhat of a challenge. Took a while to eat and ended up late to work. tuttut

I'll post my diet daily here to keep everything on track for myself. And I'll post my daily weight.



I weighed in at 173lbs this morning. 17lbs to go.

[The_Chicken_Daddy]

*smack*