My quest to HUGE status!

[Supercows]

Today, For the first time, i actually kept track of everything i ate and it came to..

Calories/Protien/Fat
3155 / 199 / 90

Over 6 meals..
Not bad eh? could probably use a little more protien though..
I was really focusing on getting all my calories in just to see how tough it would be to get 15-17c/per pound..which is 2700-3060 for me..

[3:30pm]Meal 1: Shake (150 calories, 28g protien, 1g fat)
[6:30pm]Meal 2: Whole (6oz.) Chicken x3, 3/4 cup of white whole grain rice (990 calories, 103g protien, 18g fat)
[7:45pm]Meal 3: One scoop of SuperPump250 (35 calories, 0g protien, 0g fat)
[9:15pm]Meal 4: Bowl of Kellogs cereal (1-1/2 cups), w/ 2% White milk (1 cup). (250 calories, 22g protien, 7g fat)
[11:45pm](cheat)Meal 5: 24 Pizza Rolls, Whelch's Grape Juice (2cups). (1180 calories, 21g protien, 40g fat)
[1:30am]Meal 6: 1/4 cup cottage cheese, 2 tbsp peanut butter, 1 cup Vanilla yogurt, 1-1/2 cups Welch's Grape Juice. (550 calories, 25g protien, 16g fat)

[rdrb]

Today, For the first time, i actually kept track of everything i ate and it came to..

Calories/Protien/Fat
2605 / 174 / 74

Over 5 meals.. and i still have one meal left to go..
Not bad eh? could probably use a little more protien though..
I was really focusing on getting all my calories in just to see how tough it would be to get 15c/per pound..which is 2700 for me..

[3:30pm]Meal 1: Shake (150 calories, 28g protien, 1g fat)
[6:30pm]Meal 2: Whole (6oz.) Chicken x3, 3/4 cup of white whole grain rice (990 calories, 103g protien, 18g fat)
[7:45pm]Meal 3: One scoop of SuperPump250 (35 calories, 0g protien, 0g fat)
[9:15pm]Meal 4: Bowl of Kellogs cereal (1-1/2 cups), w/ 2% White milk (1 cup). (250 calories, 22g protien, 7g fat)
[11:45pm](cheat)Meal 5: 24 Pizza Rolls, Whelch's Grape Juice (2cups). (1180 calories, 21g protien, 40g fat)
And ill eat one more time before i go to bed...

You ate nothing before 3:30pm? (Oh wait, nvm you probably didn't get up til like the afternoon nvm.)

[Supercows]

You ate nothing before 3:30pm? (Oh wait, nvm you probably didn't get up til like the afternoon nvm.)

yeah, i usually dont stay up too late anyway, just lost track of time last night, didnt end up going to sleep til about 6am.. got my 9hrs & woke up at 3pm.. its 12:30 here now, so ill be going fairly shortly.

[rdrb]

yeah, i usually dont stay up too late anyway, just lost track of time last night, didnt end up going to sleep til about 6am.. got my 9hrs & woke up at 3pm.. its 12:30 here now, so ill be going fairly shortly.

Same here. Yeah I can't believe that what you ate is so low in fat it sounds like an unhealthy day of food but guess not lol.

[Supercows]

Same here. Yeah I can't believe that what you ate is so low in fat it sounds like an unhealthy day of food but guess not lol.


yeah, its basically a mid-high protien, high calorie, moderate carb, low fat diet... But it gets expensive as hell, so i need to figure out some cheap meals. and iv only been eating this way for a week & ive gained alot of strength just eating like this..

[Supercows]

Hitting Legs tomorrow, ill post again after my workout..

[Supercows]

EDIT: [1:30am]Meal 6: 1/4 cup cottage cheese, 2 tbsp peanut butter, 1 cup Vanilla yogurt, 1-1/2 cups Welch's Grape Juice. (550 calories, 25g protien, 16g fat)

[Supercows]

Day 2: Leg Day
[3:30pm] Meal 1: Whey shake (2 scoops), 3/4 cup of egg whites. Whelch's Grape Juice (2 cups).
[5:00pm] Meal 2: Vanilla yogurt (6oz.), Steak/Potatoes, 1% milk (1-1/2cups)
[5:45pm] Meal 3: Pre workout shake (1 scoop Superpump250)
[8:00pm] Meal 4: Whey protien shake (Rocky Road 2 scoops)
[9:30pm] Meal 5: Italian-style Pasta (4 cups), Whelch's Grape Juice (2 cups).
[11:00pm] Meal 6: Raman Beef Noodles, Klondike (light) Bar.
[1:30am] meal 7: Bowl of Kellogs cereal (1-1/2 cups), w/ 1% milk (1 cup), 3 Tbsp Peanut butter
Total:
3321 Calories
219g Protien
78g Fat
277 carbs.
NEED MOAR PROTIEN!!... ill probably get another meal or shake before bed..
-----------------------------------------------------------------------
Now for the workout.. (Legs)

The Leg extensions were occupied, which is usually what i warm up on, so i decided to start with Hams today..

Hams----
Stiff Legged Deadlift (Dumbells)
Warm Up- 20's x 20, 35's x 15
3 Sets - 45'sx15, 50'sx16, 55'sx12

Leg Curl Nautilus Machine
Warm-Up 30x20
3 sets - 80x15, 90x10, (Dropset) 80x12 + 60x12

Quads-----
Leg Extensions
Warm Up- 60x21, 80x15
3 sets- 110x15, 140x12, 140x12

Walking Lunges (Dumbells)
Warm Up- 20's x 12
3 sets- 40x15, 45x12, 45x12

By this point i was pretty beat so i didnt do much calves..

Seated Calf Raises
Warm Up- 25x20
2 sets- 50x15, (Dropset)50x15 + 25x15
http://i299.photobucket.com/albums/mm306/supercows_2008/Copyofn54343069016082975270fw6.jpg
Chest, Triceps & Delts tmaro!

[rdrb]

Dude that's not a bad diet I guess, but you should get in a little more carbs and protein. I don't know if you don't have a lot of food around the house or what, but I'd definitely aim for 2x your weight in carbs and 1.5 your weight in protein.

[Supercows]

Dude that's not a bad diet I guess, but you should get in a little more carbs and protein. I don't know if you don't have a lot of food around the house or what, but I'd definitely aim for 2x your weight in carbs and 1.5 your weight in protein.

ive never really looked into why the body needs carbs.. could you explain that to me?

[Supercows]

EDIT: Added 7th meal..

[rdrb]

ive never really looked into why the body needs carbs.. could you explain that to me?

Heavy training depletes your sugar storage, which creates a need for carbs to replenish and provide energy.

[Supercows]

Heavy training depletes your sugar storage, which creates a need for carbs to replenish and provide energy.

ah, thats why i was fatigued towards the end of my workout.. thx

[toningup19]

Heavy training depletes your sugar storage, which creates a need for carbs to replenish and provide energy.
your 800 pounds overweight js.

[Supercows]

Chest, Delts & Tris!
Weigh in: 182
First day of benching in about two months. Arms were a little shakey because the fibers arent used to stablizing the bar on bench press.. In fact, today i felt my chest working alot more than i used to. so i didnt worry too much about weight. ill get back up to where i was in weight soon enough. Form is the key in bodybuilding, weight is ALWAYS secondary. With that said, here is my workout..

Chest-----
Barbell Flat Bench Press
Warm Up- Bar(45)x25, 95x20
3 Sets- 135x15, 155x8, 135x12

Dumbell Incline Bench Press
3 Sets- 45'sx12, 50'sx10, 55'sx6

Dumbell Incline Flys
3 Sets- 30'sx15, 35'sx12, (Dropset)40'sx8 + 30'sx12

Triceps--- i dont do much volume on these because chest is also working these indirectly.

Close grip bench press
Warm Up- Bar(45)x15
3 sets- 95x12 (i can go heavier but why? and just run the risk of injury.. as long as im stimulating the muscle theres no reason to go heavier & sacrifice form for weight.

Tricep Pushdowns (V-bar)
2 Sets- 50x15, (Dropset)62.5x12 + 50x8

Delts---I came to realize that in the past, on most deloid exercises, i wouldnt feel the muscle working. so this time i decided to slow down the pace of the reps and really focus on form and it turned out this worked really well for me.

Dumbell Lateral Raises
3 sets- 25'sx15

Thats it for chest tris & delts.. gym is closed the next 2 days for New Years.. so ill repost with my Back workout on Friday :)
http://i299.photobucket.com/albums/mm306/supercows_2008/i1mrzo.jpg

Whoops, almost forgot my nutrition!
4125 Calories
261g Protien
129g Fat
570 Carbs :D
8 meals today, took yesterdays intake and nearly doubled it while still eating clean!

[Supercows]

this is how i got to eating so well, i posted this in another thread, but id just like to save it to my journal so i can look back on it one day and be proud of my progress.. i know its a bit long, but just bare with me if your could. and thanks to anyone that reads my journal, i really appreciate any support that i get.


i basically tought myself to eat every 1-2 hours, which is much better for me, when im eating larger meals every 3-4 hours i tend to forget a meal sometimes. over the past 2 weeks ive really been focusing on nutrition.. i went from eating potatoe chips, pizza, & twinkies all the time to eating six to 8 clean meals per day. honestly, i dont know what was getting me through my workouts over the past year, eating so little, but ive always had a strong mentality which helps.. But now that i know the importance of nutrition, theres no turning back. I had some personal issues i had to take care of over the past few months. I became so pre-occupied, and busy with other things that i had almost completely forgot about bodybuilding. There was about a month in that 2 month span where i was lucky to get 2 meals in or even train once a week.. time had gone by so fast & before i new it i had lost 15 pounds, weighing 170, and i was weaker than i ever was in my life. I went to bed that night and i was so discusted with what i had done that i couldnt sleep. i just lied in my bed and thought. This was my turning point, that was the moment where i made the decision to get my ass in gear and stop what i was doing. The next week i was eating 5 meals a day.. (much better than 1-2), and training harder than ever before. The following week i bumped it up to 6 meals & another week passed by, i finally decided that next week that i would record everything i was eating. And here i sit three days later finding myself eating no less than 7 meals a day & back up to 182 pounds as of yesterday. i can say that im proud, happy, but i will never be satisfied. I am a firm believer than everything happens for a reason, and i believe that if i didnt have that setback, i would not be as strong or as deticated as i am today.

[rdrb]

your 800 pounds overweight js.

You're a moron, just saying.


this is how i got to eating so well, i posted this in another thread, but id just like to save it to my journal so i can look back on it one day and be proud of my progress.. i know its a bit long, but just bare with me if your could. and thanks to anyone that reads my journal, i really appreciate any support that i get.


i basically tought myself to eat every 1-2 hours, which is much better for me, when im eating larger meals every 3-4 hours i tend to forget a meal sometimes. over the past 2 weeks ive really been focusing on nutrition.. i went from eating potatoe chips, pizza, & twinkies all the time to eating six to 8 clean meals per day. honestly, i dont know what was getting me through my workouts over the past year, eating so little, but ive always had a strong mentality which helps.. But now that i know the importance of nutrition, theres no turning back. I had some personal issues i had to take care of over the past few months. I became so pre-occupied, and busy with other things that i had almost completely forgot about bodybuilding. There was about a month in that 2 month span where i was lucky to get 2 meals in or even train once a week.. time had gone by so fast & before i new it i had lost 15 pounds, weighing 170, and i was weaker than i ever was in my life. I went to bed that night and i was so discusted with what i had done that i couldnt sleep. i just lied in my bed and thought. This was my turning point, that was the moment where i made the decision to get my ass in gear and stop what i was doing. The next week i was eating 5 meals a day.. (much better than 1-2), and training harder than ever before. The following week i bumped it up to 6 meals & another week passed by, i finally decided that next week that i would record everything i was eating. And here i sit three days later finding myself eating no less than 7 meals a day & back up to 182 pounds as of yesterday. i can say that im proud, happy, but i will never be satisfied. I am a firm believer than everything happens for a reason, and i believe that if i didnt have that setback, i would not be as strong or as deticated as i am today.



Good job man, also let me know how upping the carbs does for you.

[Supercows]

You're a moron, just saying.





Good job man, also let me know how upping the carbs does for you.

alright. im not going for a particular look, im just increasing the carbs so i have enough glycogen in the muscle to handle the intense workouts..

[Supercows]

gym closed.. til friday
Here's the daily intake..

4490 Calories
240g Protien
259g Fat
493 Carbs

[Supercows]

I havent posted in this journal in a while, but im making some great progress, so im going to continue to track my progress with this journal.

Haven't been online much at all this week, due to my busy schedule. Got a few Dead Lift PR's this week, and a squat PR.. Monday i broke my previous record which was 295x2 by pulling 305x1. Shortly after I decided to give 315 a try and was successful with that lift. I have a video for it but its too short to upload on youtube:( I'll see if i can fix it this weekend when i have more time. Today (thursday 1/22) I DL'ed again, hoping to achieve a much cleaner 315 than Mondays lift. (The goal was 315x2) and i managed to get 315x3! with good form of course. And the squat PR this week was up 1 rep from the previous week.

So to sum it all up, (for those of you who dont care to read the above passage) my new PR's are:
Deadlift: 315x3
Squat: 225x5
(New DL Goal is 365):)

[Supercows]

i didn't expect to reach it as fast as i did.. But I was confident that I would do it. Went from 225x4-6 to 315x3 in a matter of 2-3 weeks. Now I'm more focused on reaching my bench goal, which is 225.

Walked to the gym today since they close around 6 on Fridays, contemplating whether to do chest. did 2 sets of warm ups on a nautilus machine, then moved over to bench. put 95 on the bar for a warm up set, and my front delts were a bit too sore from yesterday to do chest, and i was running low on time, so i just decided to wait til tomorrow to do chest. Did some calves instead, and had a pretty good workout.
3 sets on the smith machine (standing calf raises)
then did some FST-7 on the cybex leg press machine for calves.
Then did some stretching following that.

(Chest tomorrow):D

[Supercows]

Back/Bis day Weigh in: 186lbs.

Deadlift:
(w/u sets)
Barx12
95x11

(Work sets)
135x8 (NTF)
225x5 (NTF)
275x3 (NTF)
315x1 (NTF)
325x1 (PR!) (this was he goal for today :))


Warmed up back on pulldowns:
62.5x25
100x15

Pull ups: First time I've done pull ups in months.
BWx7
BWx6
BWx6

Behind the neck Pulldowns:
132.5x8 (PR!)
132.5x7
132.5x8

Decided to do a set of power cleans just for the hell of it:
95x8

Close-Grip Seated Rows: Used this for my FST-7 (30-45sec in between sets)
7 sets of 175x12, I could do more but my right trap was hurting a bit from the power cleans so i took it fairly easy on the rows.

Did some extreme stretching after I finished back.

Biceps: Didnt have much time, but i managed to get 9 sets in.

Alternate standing dumbell curls
40x7 Dropset (PR!)
30x10
25x12
Did this 3 times. In the past i had a really hard time feeling the bicep working in the motion, but this time I finally figured it out. I had to close my eyes and really focus on the motion instead of watching them. Probably the best bicep pump to date :). 10/10 for this workout. Had alot of fun.

[Carpenter.Jeremy]

Good Meal logs man!

[Supercows]

Good Meal logs man!

thx bro, I'm eating pretty close to how i was when i monitored it. Just posted that to give and idea of how much I eat on a daily basis & it also helped me gather a handful of meals that are very helpful towards achieving the daily intake goal. But it's going to become more of a training/workout log to track my progress.

[Supercows]

Chest/Tri's Day Weigh in: 186.5lbs.

Strength was down a bit on bench today. Had to walk about 0.7 miles in 8 degree weather with wind blowing pretty strong to get there, My face/fingers felt like they were going to fall off, lol. I was also going on 2-3 meals vs. my usual 4-5 pre-workout. so this may have had something to do with it.

Chest-
Bench Press:

(w/u sets)
Barx25
65x20
95x15

(Work sets)
135x12 (NTF)
155x8 (NTF)
185x3 struggled with that last rep. Was disappointing, but moved on anyway.
195x1 attempt. Managed to get it half way up, but couldn't lock it out today.

Incline DB press:

40sx12 (w/u)
65x7
70x3 (PR!)only Pr'd on this because ive never gone this heavy on inclines..
65x5

Cable Flys: Used this for FST-7
40x12 (7 sets, 30-45 sec rest between sets) My strength was down on these as well, Don't remember exactly but I can remember doing FST a few weeks ago on this with 50 or 60 on each side..


Triceps-

Skull-crushers (Close-grip)

(w/u)
E-Z curl barx15

(Work sets)
65x8 Basically on these I did skull crushers to failure then superseded into a press. Pressed the same weight for 12 reps. 3 sets.

Cable Pushdowns: FST-7 for this.
110x12 (7 sets, 30-45 sec in between sets) (Strength down a bit on these too, ive done 140 for 7-8 before with no problem.

Pretty good workout, minus the lagging strength. Still got a pretty good pump. 5/10 for this workout, legs tmro)

[Supercows]

Didn't have much time wedensday, I had things to do, so I couldn't post my workout. So here's the best i remember of it.
Weight: 186.8, one mark short of 187! WOOT!
Leg Day

Warmed up the knees/quads on leg extensions:
70x30
100x20

Squats: (the main goal was to get 245 up one time)
(w/u sets)
barx15
95x12
135x10

(work sets)
185x6 (NTF)
225x4 (NTF)
245x3 (PR!) I felt like i couldn't made 4, but on that 4th rep, I went down to far and was stuck =/ Still happy with 3 reps though.
225x6

Walking Lunges:
(w/u sets)
30'sx12

(work sets)
40'sx12 (NTF)
45'sx10
50'sx8
55'sx6 (PR!) Never have gone this heavy on lunges before. Also superset'd these with a set of standing one legged lunges to really burn those glutes up.

Did a few sets of leg extensions: 25-30sec rest in between each set. Light weight, just to get a burn.
I think i did 110x20,15,12,8 or something like that.

Moved to hamstrings:

Supersets, ham curls + stiff deads.

Ham curls: SLDL:
3 sets of 100x8 120x15 (NTF)

Good workout overall, the squats got me hype for the rest of the workout. 8/10 for this workout. :)

[Supercows]

Thursdays workout: Back/Bi's Weight: 187 flat. lol, PR before i even started lifting!

started with DL, I was thinking about taking an off day actually since i wasn't feeling too good, but i figured id feel better after working out.

Deadlift:
(w/u sets)
barx15
95x12
135x10
185x8

(Work sets)
225x5 (NTF)
275x3 (NTF)
315x2 (NTF)
330x1 (PR!)

Lat Pulldowns Wide grip:
(w/u sets)
75x25
82.5x20

(Work sets)
100x20 (NTF)
112.5x15 (NTF)
125x12
132.5x7 not sure if this was a pr or not..

Dumbell rows:
50sx15
60sx12
70sx10
75sx8 (PR!)

Thats it for back, usually do a bit more volume, but was running low on time. Moved on to Bi's

Standing Barbell Curls:
Warm/up- barx25

(work sets)
65x11 (PR!), 30sec rest, 65x10 again, 30sec rest, 65x8, 30sec rest, 65x6, dropset = 45x12.
Had some Arnold Schwarzenegger vascularity going on lol, thats why I love these.
I always forget to add that i do extreme stretching after most of my workouts.. anyways, this was it for back.bis, good workout. 8/10 :)

Friday= offday.

[Supercows]

Today's (Saturday) workout: Chest Weigh in 188!! with shorts on too! vs the usual sweat pants. very pleased with my weight. Goal is 190.

Flat Barbell Bench Press: Decided to use gloves on these for some reason.. and came to find out that the gloves actually reduce my grip and comfort on the bench press, thus making me a bit weaker. Also, i was using a bench with a rather high rack, (i always use the same bench when i bench, but it was taken, sadly), going on one meal, & training in the morning. Anyways..

(w/u sets)
barx25
65x20
95x15
135x12

(work sets)
155x6
185x2+2 forced reps.
135x12

Incline BB bench press: haven't done these in months, so this was mainly just to get used to the feel of the exercise and feel my chest working.

(w/u sets)
barx12
95x15

(work sets)
95x20
115x12
115x15
135x5 (PR!)
135x5

Flat dumbell bench press: worked my chest pretty good.

45sx15
55s10
60sx5
60sx6

Was low on time, so just did one set of flat DB flys:
30sx12

Extreme stretching after, had a good chest pump. minus the low strength, it was a pretty good workout. My new weight got me hype! 7/10. Off day tomorrow. Ive also been prioritizing legs/back & pushing chest to the end of the week to bring up those body parts, so my body may have the tendency to forget how to bench as well as i DL/squat.

[Supercows]

Legs Weight 189.7 (this surprised me.)

Warmed up the knees on leg extensions for squats.
60x35
100x25

Squats:
(w/u)
barx15
95x12
135x12
185x8

(work sets)
225x6 (NTF)
250x7 (PR!) Goal was 150x3.. so i moved on.
265x2+1 forced rep. (PR!) up 20lbs from last week :D (my main goal was 275 by like april/may lol, i guess it wont take as long as i thought..
225x11
135x23 (NTF)

decided to prioritize hams this time by doing them before quads..
SLDL:
(w/u)
25sx25-30 cant remember...

(work sets)
45sx15
50sx15
60sx12 (PR!)

ham curls: Low on time, dropped 3 sets
100x15 (PR!)
75x5
50x12

Leg extensions: (cybex, usually do on nautilus)
100x30.

good workout, minus the fact that i was running low on time. Gonna start going a bit earlier. also starting ZMA tonight, mainly to help with quality of sleep (recovery). 8.5/10 for this workout. Back tomorrow.

[Supercows]

2/10 workout: Back..

Deadlift -
(w/u)
barx25
95x20
135x15
185x12

(work sets)
225x8
275x5
315x1
335x1 (PR!)

Lat pull downs-
(W/u)
62.5x30
75x20
100x15

(Work)
112.5x15
125x12
132.5x7-8
125x10

Underhand barbell rows for the first time ever- Great exercise for me, feel it great.
(w/u)
barx20
65x15
95x12

(work)
115x12
120x12
125x10
125x10 (didnt want to go too heavy on these since its my first time doing these.)

Cybex machine rows-
Did FST-7 on these.
125x12 (7 sets, 35sec. between sets)

Standing Barbell curls- (30sec rest)
Barx15
65x12
65x10
65x8
65x8

Pretty good pump, 7/10 for this workout.

[Supercows]

2/11 workout- Chest

Standard Flat Bench Press-
Barx30
65x25
95x20

135x12
155x8
185x6-7 had a bit of help on the last one
190x3 (PR!)

Decline dumbbell bench-
20sx15
45sx15
60sx5
60sx5

Incline Dumbbell Fly's-
30sx12 (4 sets)

Tricep pushdowns-
110x12 (4sets)

Standing one-arm tricep extensions-
15sx12 (3 sets each arm)

good workout, i liked decline. 7/10

[Supercows]

2/14 Valentine's day leg workout :)-

Warmed up knees on leg extensions

Squats-
barx20
95x15
135x12
185x8
225x5
265x5
275x2 (got half way up on the 3rd but couldn't lock it out.) (PR!, this is actually a goal obtained.)

stiff leg DL- did these from an elevated surface.
barx25
65x20
95x15
115x15
135x12
155x9
135x12

Leg press-
no plates x15
1 plate x 15
2 plates x 12
3 plates x 12
4 plates x 12
4 plates & a quarter x 10

Finished off with 2 sets of leg curls & extensions. better ham pump than
Quads but pretty good workout, happy with the squat goal. 8/10.

[Supercows]

2/15 Back- (Trained at a different gym. a YMCA in Indiana)

was a bit cold, so did about 5 minutes on the step mill. (don't have one of these at my home gym so i was fortunate enough to have the opportunity to try this machine out.)

Dead lift-
Barx20
95x15
135x10
185x8
225x6
275x4
315x2
340x1 (PR!)

Pulldowns-
65.2x20
75x15
100x12
112.5x15
125x10
125x10

Underhand T-bar rows-
machine x 20
quarter x 15
1 plate x 15
1 plate & a quarter x 12
Put a ten on top of that x 10
1 plate & a quarter x 12 --Dropset-- 1 plate x 12

They had a variety of back machines, so i thought id do one.
Machine pull downs- This machine was a different angle than i'm used to but it still felt great on my back.
75x15
125x12
125x12
125x12
125x12


Standing dumbbell alternate bicep curls-
20sx15

40sx8 (4 sets)

Great pump in both back & bis, which is what i was chasing. i might have forgot a few drop sets in there but i cant remember. i give this a 9/10. :)

[Supercows]

2/16 Chest/tris/delts (my strength was down a bit, i didnt have my superpump or creatine.. so.)

Bench:

barx30
65x25
95x15
135x12
155x10
185x3 + 2 forced reps
185x3 + 2 forced reps
135x12

Incline bench: (not used to these too much so had to focus a bit more on getting the form right rather than strength.)
barx25
95x15
135x6
135x7
115x12

Decline dumbbell bench:
45s x 15
60s x 6 or 7 (4 sets)

Triceps were already pretty pumped so i just did one exercise for them.


Cable push downs (v-bar)
110x12
130x12
130x10
130x10
130x10

didnt have much time left so i mixed a giant set with a few drop sets and my shoulders really got to burning. so all of the following is with no rest.
Cybex shoulder press-
57.2x12
32.5x12
12.5x10
Front shoulder raises-
60x12
45x12
lateral raises-
20sx12
15sx10
10sx12
no weight x 12

Had a great pump everywhere overall, one of the best chest pumps in a while. very happy with this workout, if i wasn't short on time it would be 10/10.

[Supercows]

Quad/Glute day- Weigh in: 189. Was pissed because my supps i ordered on Saturday haven't come in yet, they'll be in tomorrow. Anyways, this workout started off bad, i was going on 6hrs of sleep, so my strength & energy was down a lot. but after about 20mins of thinking and messing around something kicked in and my energy was back up but str was still down.

Warmed up knees on leg extensions.

Squats-
barx20
65x15
95x12
135x8
185x6
225x4
245x2

Front squats- First time doing these, i liked them, they are very intense.
barx20
65x15
95x12
135x8
135x8
185x2
135x8

Leg Extensions-
160x10 (3 sets)
150x12 drop: 120x12 drop: 100x10

Glute machine-
100x12 drop: 70x15
100x12 drop: 70x15
100x12 drop: 70x15
100x12 drop: 70x15 drop: 50x15


Nice pump in the targeted areas which is what i was chasing since my strength was down significantly. Hams were still a tiny bit sore from last Saturday, probably because i ran out of Xtend, which helps with recovery. Might do them tomorrow with back. 6/10 for this workout.

[Supercows]

If a mod just so happened to read this. it would be nice if they could move this log over to the teen workout log section. Thx.

[Supercows]

Lower Back/ Hams- Was gonna do back, but biceps were real sore. This workout showed me how much lack of sleep can affect workouts.

Deadlift-
barx20
95x15
135x12
185x8
225x6
275x4
315x2
Failed attempt at 345.
Dropped back down to 315 & couldnt move it eaither. So stopped deadlifting.

stiff deads-
25sx20
45sx15
60x12
65x12
65x12
60x12

hyperextentions-
no weight- 15 reps- 4 sets.

leg curls-
3 sets of 100x12

lower back cybex machine-
100x12 (4 sets)

[Supercows]

2/20 Chest/tris- I was a bit cold when i first started so i did about 5 minutes on the tread mill.

Bench-
barx30
65x25
95x20
135x15
185x6 (PR!)
190x3&1forced rep (PR!)
185x3 (form/focus was off this set lol) "This set got me"
135x15

Incline Dumbbell press-
50sx12
55sx9
60sx6
60sx6

Decline Barbell bench press- First time doing these.
barx20
115x12
135x8
135x6
115x10

Decline dumbbell fly's-
30sx10 (3 sets)
25sx15

Tricep push down-
130x12 (5 sets)

[Supercows]

2/21 Back workout- Weight in: 190

Dead lift-
barx20
95x3
135x12
185x8
225x7
275x5
315x4
345x2 (PR!)

Overhand-barbell rows-
barx20
95x15
135x12
155x12
185x6 (PR!) I heard your bench & your barbell row should be pretty close to equal, so I'm right on target. :)
155x12 Drop: 135x12

Front Pull downs- Went a little wider than i normally do.
Giant set:
62.5x12. 75x12. 82.5x12. 100x10

Dumbbell rows- Did both hands at the same time with a little lighter weight than usual.
45sx15. Drop: 35sx15. Drop:25sx20.

Great workout. Very happy with the deadlift. last week was 340 for one rep and now i managed to get 345 for 2 reps. so not too bad. Pretty Good back pump, 9/10 for this workout.