Journey to ripped 200lbs (no Efron)

[hgainer8]

sup guys this is my log. I'm using it as a motivational tool and a progress tracker.

I'll probably post a lot of pictures so I can visually track my progress

I might not have every workout detailed rep by rep, but I'll give updates on how each workout went.




Goals:

-200lbs at a lowish bodyfat by 2010 (basically, something like Bondons [nohomo])

That's it. Increases in strength are a nice plus, but not priority.






Current routine:

Legs/Abs*

Chest/Triceps/Forearms*

Back/Biceps

Shoulders/Calves/Abs*

Interchangeable*







Diet:

Lot of clean, boring foods with minimal cheats - Tuna, eggs, milk, bread, pasta, veggies, fruit, rice, chicken, turkey, almonds, etc etc




If you guys have any tips, critiques, or requests, fire away...




Jeep brah

[Zenan]

What's your current BF level?

[Unst0pp4bl3]

IN!

no dirty food anymore? lol

[hgainer8]

What's your current BF level?I've never measured.. but I can barely see abs while flexed in KVK lighting... so it's not pretty lol

Probably 16 or 17%.. I'll try to get a new pic up if my camera phone cooperates


IN!

no dirty food anymore? lolahha nope, I gotta get teh ripped fibraz so the mirror treats me better

[hgainer8]

Ok here's a pic of me today :X

http://img254.imageshack.us/img254/5875/11111progressol1.jpg

I'm gonna leave it up so I can compare progress with it.

I'll post up a new pic every month or so




I'm doin a light shoulder/arms day today just to get back in the swing of things.

I just started a 2 or 3 month cut ... then I'm slow bulking from there.

[hgainer8]

gahh I hate looking at that pic...anyways



Light shoulder/arms day today


Shoulders:

http://i32.tinypic.com/jj4i82.jpg

Behind the neck presses on smith machine
50x15
70x12
70x12
70x8
50x12
-> all done slowly, full ROM touching chest with pause at bottom
edit-
switched to normal presses half way.. (obvoiusly cant touch the chest doing BTN press)


The heavier sets were supersetted with 30lb militaries immediatly after for a deep burn

Laterals
15x12
20x12
20x12
25x8
15x8 -> superset

Rear delt flies

25x12
15x15 -> superset
25x12
15x12 -> superset
25x13
15x10 -> superset

Barbell upright rows (first time I've done these)
65x12
85x12
85x12
65x12
45x12 -> triple set (IT BURNS)

DB Military press
40x12
Front raise superset
20x10

40x10
Front raise superset
20x8

40x10
Front raise superset
20x6



Arms

http://www.schwarzenegger.it/gallery/musclegallery11/ar520.jpg

Standing DB bicep curls
20x15
40x10
35x10

Barbell bicep curls (super slow reps)
55x12
65x10
65x10

Tricep overhead DB presses
65x20
75x13
80x11

Weighted bench dips (all supersetted with no weight)
20x15
No weight x 20
45x15
No weight x 15
60x11
No weight x 8

Cardio

http://www.bbc.co.uk/london/content/images/2006/04/26/marathon2006fat400_400x293.jpg

45 mins on the bike... man cardio sucks but I'm gonna keep doing it 3 times per week


That's all for today.. don't know if I'll be this detailed all the time.. it takes like 20mins to type out

[LeantoMean]

Looks like your on the right track, Goodluck repped.

[hgainer8]

^ thx leantomean

ahahah oh yea, forgot to mention I saw 2 funny new guys in there today.

The first guy I thought was hollistermuscle in the flesh.. he was wearing a hollister shirt (yup) and was probably 6 foot 115lbs.

All he did were ab crunches and pec dec flies.. and more than once i caught him looking at his abs in the mirror.



The other dude was an east indian built oddly like a gorrila. He wasn't all that big, but the way his shoulders sloped, and his weird posture, made him look like a gorilla.

He had a real mean face all the time and kept looking in the mirror flexing, like he was trying to intimidate his reflection.

[Unst0pp4bl3]

i lolld

thats a lot of volume, and i like how you put matching pics to each bodypart

[LeantoMean]

Lmao we never get any funny kids at our gym =(. I needa come to urs lol.

[hgainer8]

i lolld

thats a lot of volume, and i like how you put matching pics to each bodypartyea, i wish i started high volume from the get-go, i respond so much better to it

could just be the 'muscle confusion' factor though... if I plateau on high volume in like 2 months, then i'll know

edit - bulking to 240? chyyyeaaa budayyyyy aint nuttin but a peanut


Lmao we never get any funny kids at our gym =(. I needa come to urs lol.Also half the girls volleyball team were doing cardio/abs in their booty shorts. I caught a few of them glancing at me in the mirror reflection, but alas, I chickened out and didn't say a word to any of them.....

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

[hgainer8]

Today was a light/medium chest day. Next time is legs day, that'll get me back on routine.


Chest

http://img352.imageshack.us/img352/8325/236kb3.jpg



Only had 45 mins before class

DB Flat Bench
30x20 -> warmup
45x15
65x12
70x8 -> pretty happy with this. Full ROM and slow controlled reps.. a nice pump.

DB Incline Bench (all supersetted with incline flies)
45x15 -> flies 25x15
55x12 -> flies 25x12
55x12 -> flies 30x8

Dumbell Pullovers (still getting used to these)
40x15
55x8 (LOL I laid with the bench too close to my ass and I almost flipped right over)
60x8
15 pushups for burnout

Flat DB Flies (for burnout at end of session)
30x13
35x11
35x10


Overall, a great, short chest workout. Did some posing in the change room after (no homo) and I was amazed at how I looked.

I've been on a low carb diet for 2 days and my muscles seemed to show through my skin much better than ever before. Dunno if that's a loss of waterweight or what, but it was extremely motivating.

No cardio today, diet was solid and clean, bout 100g of carbs, mostly from fruit. Energy levels are still high, but I expect this to change in the next few days as my glycogen levels are reduced.

Carb up day on Sunday.


I leave you with this picture

http://img352.imageshack.us/img352/9493/177bk6.jpg

[hgainer8]

Diet today has been clean, but weak, b/c i was at school for 8hrs...

Breakfast - Large protein shake in milk w/ banana (woke up late)
Between class - Large bowl of tuna w/ lotta carrots
After class - Protein blast drink
At home - 12 eggs, 4 yolks, glass of milk
Pre-workout - carbed up just a bit, had some bread with water
edit
Post workout - protein shake, banana
1hr later - large bowl of ground beef, sprinkled cheese on top, chopped up lettuce, glass of milk


I'm off to back/biceps

[chad643]

gl bro!

[gainweightnow]

you in college brah?

[hgainer8]

you in college brah?Yea 2nd yr business. Cost of 5 books I bought today - $545 rofl

[gainweightnow]

Yea 2nd yr business. Cost of 5 books I bought today - $545 rofl

lol yeah books suck. I rented mine off of chegg this year. Saves a lot of money. What type of business you going into?

[hgainer8]

lol yeah books suck. I rented mine off of chegg this year. Saves a lot of money. What type of business you going into?Most likely finance



Back

http://www.schwarzenegger.it/gallery/musclegallery9/smg122.jpg

Took it a bit easy on deadlifts, lower back was still slightly sore.

Deadlifts
135x20
225x8
225x8
275x5
315x3
superset -> 225x8 (yowzah)

Lat Pulldowns
100x20
150x12
superset -> 90x15
140x12
superset -> 90x12
150x8
superset -> 90x10

Close Grip Pulldowns
150x15
170x9
superset -> 110x10
180x7
superset -> 100x10

Barbell Rows
135x14
135x12
145x9
-> superset close grip pulldowns 140x10

T-bar Rows
1 plate x 25
2 plates x 20
3 plates x 15
3 plates + 25 plate x 8
Tri-set
3 plates x 4
2 plates x 7

(back is freakin wrecked lol, great pump)




Biceps

http://www.schwarzenegger.it/gallery/musclegallery12/453.jpg


Standing DB Curls
30x15
35x10
35x8

Preacher Curls
70x12
70x12
70x10
superset -> 20lb DBs x 14

Concentration Curls
30x10
30x10
30x10 (helped with other arm for last 3)

Standing Barbell Curls (burnout at end of session)
40x15
40x12
40x10

Epic workout

[hgainer8]

Diet today has been clean, but weak, b/c i was at school for 8hrs...

Breakfast - Large protein shake in milk w/ banana (woke up late)
Between class - Large bowl of tuna w/ lotta carrots
After class - Protein blast drink
At home - 12 eggs, 4 yolks, glass of milk
Pre-workout - carbed up just a bit, had some bread with water
edit
Post workout - protein shake, banana
1hr later - large bowl of ground beef, sprinkled cheese on top, chopped up lettuce, glass of milk
^^^^^Can anyone comment on my diet? I'm trying to cut 10lbs of fat in 2-3 months by lowering carbs considerably. This diet is typical of the last few days... plus I'll have a bowl of tuna and a protein shake before bed and that's it for the day. Usually I'd have a bit more volume food-wise, but is the content good?

Thanks

[gainweightnow]

^^^^^Can anyone comment on my diet? I'm trying to cut 10lbs of fat in 2-3 months by lowering carbs considerably. This diet is typical of the last few days... plus I'll have a bowl of tuna and a protein shake before bed and that's it for the day. Usually I'd have a bit more volume food-wise, but is the content good?

Thanks

do you mix your protein shakes with milk or water? What were your totals for the day? I'm currently on a low high carb cycle. Working great so far. 10lbs in 2-3 months is very reasonable.

[hgainer8]

do you mix your protein shakes with milk or water? What were your totals for the day? I'm currently on a low high carb cycle. Working great so far. 10lbs in 2-3 months is very reasonable.Morning and pre-bed shakes were with milk. Dunno totals, I usually don't count cals or macros or anything

[gainweightnow]

might be worth it to give this diet a look if you are able to count your protein/carbs/fat/and calories each day.

my Current Diet

Protein:
1.5-2.2 grams per lb of bodyweight for men
1.0-1.7 grams per lb of bodyweight for women

Protein intake is based on perceived intensity of daily physical activity (the more intense exercise activity you do each day, the greater your protein needs will be). Remember, dietary protein is your primary fuel source on this program.

Carbohydrates:
High day: carbohydrate intake equals 100% of protein intake in grams
Low days: carbohydrate intake equals 30% of protein intake in grams

Fats:
Fats will remain low, negotiable. Include EFA?s in your supplement regimen in place of dietary fats. No more than 20% of total calories should come from fats.

Create your meal plan, and begin your cycle. Keep cardio and activity level consistent. Monitor your bodyweight over the first 2 5-day cycles. The goal is to lose 1-1.5 lbs per cycle (no more). It may take 2-3 runs through the 5-day cycle to fine-tune your diet. If bodyweight does not drop after 2 cycles, increase cardio calorie burn by 100 grams per day, x 5 days (or 500 calories per week, total)
If weight fluctuates more than 2lbs per cycle, it means calorie intake is most likely too low. Increase protein by 25 grams per day, each day. Monitor weight for ongoing fluctuations. As your meal plan progresses, make these adjustments as recommended to keep the metabolism racing, and the fat coming off.

[hgainer8]

might be worth it to give this diet a look if you are able to count your protein/carbs/fat/and calories each day.

my Current Diet

Protein:
1.5-2.2 grams per lb of bodyweight for men
1.0-1.7 grams per lb of bodyweight for women

Protein intake is based on perceived intensity of daily physical activity (the more intense exercise activity you do each day, the greater your protein needs will be). Remember, dietary protein is your primary fuel source on this program.

Carbohydrates:
High day: carbohydrate intake equals 100% of protein intake in grams
Low days: carbohydrate intake equals 30% of protein intake in grams

Fats:
Fats will remain low, negotiable. Include EFA?s in your supplement regimen in place of dietary fats. No more than 20% of total calories should come from fats.

Create your meal plan, and begin your cycle. Keep cardio and activity level consistent. Monitor your bodyweight over the first 2 5-day cycles. The goal is to lose 1-1.5 lbs per cycle (no more). It may take 2-3 runs through the 5-day cycle to fine-tune your diet. If bodyweight does not drop after 2 cycles, increase cardio calorie burn by 100 grams per day, x 5 days (or 500 calories per week, total)
If weight fluctuates more than 2lbs per cycle, it means calorie intake is most likely too low. Increase protein by 25 grams per day, each day. Monitor weight for ongoing fluctuations. As your meal plan progresses, make these adjustments as recommended to keep the metabolism racing, and the fat coming off.Cool man, thanks. I might modify it a bit, but I'm gonna try to do something similar to this.

[gainweightnow]

Cool man, thanks. I might modify it a bit, but I'm gonna try to do something similar to this.

no problem. You may actually find that you like the low carb days more than the high days. I have anyways, it's nice to know the body isn't using carbs for your energy. If you have any questions about the diet let me know. I'd be glad to try and answer anything.

Also with any cutting diet it's good to get in some extra BCAA's if you can.
Edit: I dunno if you're interested in the BCAA's or already have some, but they sell them in bulk which is a lot cheaper than the pre-flavored ones. Better bang for the buck.

[dontknowaname]

shave your chest (nohomo) you will look better when you finish

[hgainer8]

no problem. You may actually find that you like the low carb days more than the high days. I have anyways, it's nice to know the body isn't using carbs for your energy. If you have any questions about the diet let me know. I'd be glad to try and answer anything.

Also with any cutting diet it's good to get in some extra BCAA's if you can.
Edit: I dunno if you're interested in the BCAA's or already have some, but they sell them in bulk which is a lot cheaper than the pre-flavored ones. Better bang for the buck.Where could I find them in bulk? I tried to buy some xtend a while back but got Xpand by accident lol.





shave your chest (nohomo) you will look better when you finishYea I usually do every 2 months or so.. I'm gonna wait till my cut is done then shave it. I usually look 2 or 3% leaner clean shaven for some reason lols...second thoguht i might shave the forrest today

[gainweightnow]

Well from BB.com Supplement Direct sells them in bulk. I'll pm you two other sites. Not sure if I can post other sites that sell supps on here?

[hgainer8]

Cardio


25 min jog in the cold rain, man it sucked

low intensity, with 30 second uphill running at the end

Leg day tomorrow, then I'm finally back on routine

[REPS-Forum-Rep]

Well from BB.com Supplement Direct sells them in bulk. I'll pm you two other sites. Not sure if I can post other sites that sell supps on here?

Thanks for your support gainweightnow! For the OP and everyone else, just be careful when buying bulk as many companies do not test the raw products before selling them like Supplement Direct!

[hgainer8]

Finally back to legs day and back on routine. I'll probably throw in some lateral raises too because I feel I'm lacking in shoulder width (among other things lawl)

Tryin to get pumped up, leaving in about an hour

awesome Yates vid

x6OGMjwKEgM

[gainweightnow]

Finally back to legs day and back on routine.

doing legs today right? lol.

What time is it there in Canada?

[hgainer8]

doing legs today right? lol.

What time is it there in Canada?
lol yea, bad wording.

5:12pm here, just off class, eating, watching lifting vids on youtube to get pumped up

[gainweightnow]

lol yea, bad wording.

5:12pm here, just off class, eating, watching lifting vids on youtube to get pumped up

lol alright cause every time you say you are about to go lift it's like 8 here, thought maybe you liked lifting later in the day. NVM I guess :p

[hgainer8]

lol, kinda got carried away today.. I got a 2nd wind after finishing legs somehow... I was in there for like 2hrs

Legs Day

http://www.straighttothebar.com/images/posts/071103_tomplatz.jpg

I wanted to switch up the order a bit, so I did leg press first.

Leg Press
225x20
295x20
365x15
435x12
505x10
295x12 -> superset

Squats

http://www.leehayward.com/art_pics/platz2.jpg


135x10 (Legs were trembling, it was hard to keep my form solid)
135x10
185x6
Fell into a groove, felt much better
185x7
LOL tried to go high rep but my quads were killed from leg presses
135x5 -> superset
135x10 -> ATG burnouts

Leg extensions (Done slowly and holding at the top of the rep)
90x15
90x12
90x12 -> IT BuRNSSsss!!!11!1

Leg Curls (kinda half-assed these)
80x10
80x10
80x10

Calf Raises
150x15
200x12
285x12
140x15 -> superset


Shoulders

http://bf.img.v4.skyrock.net/bfc/body-all-star/pics/1488998214_small.jpg

Lateral Raises (did like 6 sets of these randomly between legs stuff)
20x15
25x10
20x12
12x15 -> superset
25x10
20x10



Biceps and Deadlifts???

http://allaboutwebapplications.com/wp-content/uploads/2008/06/confused.jpg

(this is where I got carried away)

Standing Bicep Curls
25x15
30x12
40x9

Preacher Curls
70x12
70x8
70x10
30lb DB's x 15 for superset

Deadlifts
135x10
225x10
275x5
275x6
225x5 -> superset

Then I did some ab crunches and GTFO of there

STRONG overtraining lols, I dunno where all this energy came from, I've been on low carb diet for like a week.

[gainweightnow]

so you got some legs, shoulders, arms and a little back in there :p nice workout.

Yeah I'm doing the low carb thing too. Thought I'd be drained of energy everyday but that has not been the case. I actually like it.

[hgainer8]

Start
http://img254.imageshack.us/img254/5875/11111progressol1.jpg
1 week into it
http://img264.imageshack.us/img264/6455/111111progressre9.jpg



I know, wont see much difference in a week, but I'm gonna try to post weekly pics to motivate myself to really work hard.

[rdrb]

I think I'm seeing a slight improvement in definition. Not bad, just keep working hard. And shave the chest lol.

[hgainer8]

I think I'm seeing a slight improvement in definition. Not bad, just keep working hard. And shave the chest lol.(the fur is gone!)

thanks
ahah I know it's hard to tell b/c I was covered in hair before... but at very least, I've dropped some water weight, so I'm optimistic about the next 2 months

[gainweightnow]

(the fur is gone!)

thanks
ahah I know it's hard to tell b/c I was covered in hair before... but at very least, I've dropped some water weight, so I'm optimistic about the next 2 months

lol yeah kinda hard to tell with all the hair from before :p Looks like we are in sorta in the same boat. Both low carb diets, lifts around the same.. around the same amount of posts (your reps crush mine though), that's all I got.

[hgainer8]

lol yeah kinda hard to tell with all the hair from before :p Looks like we are in sorta in the same boat. Both low carb diets, lifts around the same.. around the same amount of posts (your reps crush mine though), that's all I got.ahah I know eh

I got a mod rep, or else I'd be at ~100 reps, so I got lucky there

but yea, It'll be interesting to see how we turn out in a few months

[gainweightnow]

ahah I know eh

I got a mod rep, or else I'd be at ~100 reps, so I got lucky there

but yea, It'll be interesting to see how we turn out in a few months

mod repped for what?!

are you totally relaxed in that picture?

[ny_chow]

love the pics u have for your bodyparts man

mite have to incorporate something like that into my log

[hgainer8]

mod repped for what?!

are you totally relaxed in that picture?Boyscout, now known as \S/, made a thread saying if the misc could post 10,000 times in his thread by the end of the day, he'd rep everyone in the thread.

Misc delivered so boyscout owed like 500 ppl reps lol

I was totally relaxed in the pic... maybe a slight lat pop if anything


love the pics u have for your bodyparts man

mite have to incorporate something like that into my logThx man

[rdrb]

(the fur is gone!)

thanks
ahah I know it's hard to tell b/c I was covered in hair before... but at very least, I've dropped some water weight, so I'm optimistic about the next 2 months

Yeah, you look better w/o the hair lol.

Can you like...shave that, or did you have to have it waxed? :eek:

[hgainer8]

Yeah, you look better w/o the hair lol.

Can you like...shave that, or did you have to have it waxed? :eek:I took my dad's electric razor. It has an attachment that flips out for sideburns and beard grooming... plowed through the forrest with ease.

I'll also say that in my first pic, that's like half grown lol... it's usually quite a bit worse

[hgainer8]

Today I did 2 smaller workouts split before and after a class I had.


Chest

http://i284.photobucket.com/albums/ll30/venki4united/Arnold/arnold_1.jpg

DB Flat Bench
40x25
55x15
75x8 -> PR, form got a tad sketchy

DB Incline Bench
40x15
55x12
55x10

DB Incline Flies
25x12
25x12
30x10
35x8

DB Pullovers
45x14
55x10
55x10

DB Incline Flies (yes again)
30x12
30x12
35x9

Then I had a shower, and off to Bio-Dynamics of Physical Activity







Triceps

http://i284.photobucket.com/albums/ll30/venki4united/Arnold/arnold_12.jpg

I finished off chest first...

DB Decline Bench
40x25
65x14
75x12 -> PR

Superset DB Incline Flies
25x15
25x10

DB Overhead Extensions
45x20
65x15
75x10
75x8

Close grip Bench Press (low rest time)
95x15
95x12
95x7

Supersetted with 2 sets of bench dips

Then I did a 2 sets of DB kickbacks, and 2 sets of one handed overhead extensions

Rope Extensions
80x15
80x12
80x12
Supersets
55x12
55x12
55x12

Abs

http://i293.photobucket.com/albums/mm56/bigmacpimpin24/arnold1.jpg

Decline Situps
x 30
x 25
x 25

Forearms

http://www.schwarzenegger.it/gallery/musclegallery11/ar407.jpg

Did about 20mins forearm work.. mostly high rep barbell curls for inner and outer forearm.


Pretty good day, probably too much volume again, but oh well

[hgainer8]

Back

http://www.schwarzenegger.it/gallery/musclegallery12/126.jpg

Deadlifts
135x10
135x10
225x10
225x10
275x6

Lat Pulldowns
110x18
150x12
150x10
90x16 -> superset

T-bar rows
Plates x reps
1 x 20
2 x 15
3 x 10
Quadset
3 + 25lb x 8
3 x 5
2 x 10
1 x 10 -> almsot fell over killer supersetting




Biceps

http://i288.photobucket.com/albums/ll178/ludacris87/1324_300269722_arnold_schwarzenegge.jpg

Incline DB curls
25x12
25x12
30x9
60lb curl bar superset x 10

Preacher curls (very strict)
55x12
standing superset x 7
55x12
standing superset x 7
55x11

Concentration Curls (very strict)
25x12
25x12
25x12

Lower volume than usual.. only had an hour to work with.. plus I didn't get much sleep.

Overall a solid workout, nice back pump... I've been really working on contracting and focussing on the target muscle, which is why I'm using lighter weight than usual.

[hgainer8]

Ok wtf I slept 14.5 hours today i'm pretty pissed about that... maybe i needed though I duno... so it's 4:30pm I'm gonna eat a bunch of eggs then go to the gym aroun 6pm.

Shoulder/calves/abs today

[gainweightnow]

14.5 hours today? Do you have school?

[hgainer8]

14.5 hours today? Do you have school?Nah I have 4 pretty stacked days of class mon - thurs, then I get fri - sun off

[Unst0pp4bl3]

strong volume lol

keep it up

[hgainer8]

strong volume lol

keep it upThanks bro



Shoulders

http://i5.tinypic.com/6wz0lkj.jpg

DB Rear Delt Flies
10x20
25x13
25x11
Superset rev. peck deck
120x14

DB Military Press I'm doing less weight with these and focussing on full ROM.. I'm getting much better results

40x15
Superset standing arnold presses
15x15

50x12
45x10 (great pump)
Superset standing arnold presses
20x10

Standing Rows
55x15
75x10
55x8 -> superset
75x10
45x10 -> superset

Then did a random set of standing shoulder presses 55x15

Seated DB Laterals (strict form)

20x15
20x11
standing superset -> 20x6
25x8
standing superset -> 15x11

DB Front Raises (low rest time)

20x12
15x11
15x9

Hammer Strength Shoulder Press
90x15
90x12
90x10

I threw in a few sets of calf raises at the end


All in all, a pretty epic workout with a nice shoulder pump.

http://farm1.static.flickr.com/199/522181193_a3e6385d56_b.jpg

[hgainer8]

Before anyone freaks out and tells me im a loser, I'm doing this b/c I feel like my chest/entire upper body is ****, and my legs have been growing pretty well. I'm trying to keep a balanced physique, so once in a while I'll skip or delay legs day until my upper body catches up. Not like my legs are huge, but w/e

Chest/Triceps

I don't feel like typing out all the sets so I'll just comment on my workout.

I did lower weight higher volume, focussing on form and squeezing the target muscle. I didn't go higher than 135 for bench, but I feel like I worked my pecs better than I ever have. Rest periods were pretty short, with supersets almost every set.

Triceps was epic, I got the BIGGEST tricep pump of all time... I went into the bathroom and was 'mirin the tricep hang.


The low carb diet is going very well. I'm eating probably 1/4 the carbs I usually do, and upped the protein intake by about 30%.

So far I'm less bloated and look leaner... yet I've gained 1lb.. which is insane. I'm thinking it's because I'm doing only 4 days per week instead of 6, which is giving my muscles enough time to recover for once.





Anyways, if anyone actually read this, let me know what you think of my new diet and changes etc

Here's some snapshots of arnie I made from youtube vids

http://i550.photobucket.com/albums/ii414/hgainer8/arnie1.jpg

http://i550.photobucket.com/albums/ii414/hgainer8/arnie2.jpg

http://i550.photobucket.com/albums/ii414/hgainer8/arnie3.jpg

[hgainer8]

Oh thought I'd add, before doing a set of dips a guy caught me psyching myself up.

I was like "C'MON! DO IT! C'MON BE STRONG" sort of under my breath but kinda loud still b/c the gym was pretty empty.

He came up behind me and I saw him out of the corner of my eye after I said it. We awkwardly met eyes and I lol'd before doing the dips

[hgainer8]

Here's a pic after chest/tri day. Tricep pump is gone but oh well

http://img398.imageshack.us/img398/6726/134progressab1.jpg

[Wintermule]

Oh thought I'd add, before doing a set of dips a guy caught me psyching myself up.

I was like "C'MON! DO IT! C'MON BE STRONG" sort of under my breath but kinda loud still b/c the gym was pretty empty.

He came up behind me and I saw him out of the corner of my eye after I said it. We awkwardly met eyes and I lol'd before doing the dips

**** like that happens to me all the time. I just laugh at them and turn away and do my thing.

[hgainer8]

**** like that happens to me all the time. I just laugh at them and turn away and do my thing.Getting caught posing in the change room then pretending to stretch is another treasured moment. Also farting audibly during situps with blaring headphones, then scanning the room insecurely, wondering just how loud it really was. The amount of people snapping their head in your direction is a good way to gauge the volume.

[gainweightnow]

Good to hear you're liking the low carb diet.

Liking the idea of doing some lower weight and doing some super sets. Sometimes you gotta forget about the weight and focus on form and pump.

[hgainer8]

Things have been a bit hectic lately because of class, homework, new part time job, golf season is starting up, and my sleep was F'd up for a few days.

I'm doing back/biceps in a few hours before golf practice so I'll post that up tonight.

I'm doing squats/leg press instead of deadlifts because a) my lower back is a bit tender still, and b) I missed legs day last time

[hgainer8]

well gaize I'm extremely busy with classes, homework, golf team practice, working out, and now I'm getting a part time job.

Lately I've been too drained/lazy to update this log in any kind of detail, and I expect this to continue throughout the semester.

I'll still be posting picture updates, and workout updates.


The university life can be a beootch

[hgainer8]

Shoulders

http://i44.tinypic.com/izccwk.jpg

Was a good workout today, I did some standing shoulder presses with the barbell for the first time, inspired by unstoppabl3 and wintermule's logs.

I was only repping out 95 lbs but I'm sure that will go up as I get used to it.

I think these should help me put on the mass I'm looking for in the delt area.



Cardio

http://wcuk.files.wordpress.com/2007/07/225629_fat_guy_in_car.jpg

40mins fast walking on 15% incline. 675 calories burned.

Man it was gay, doing cardio when its not for a sport is so boring, but gotta git er done i guess..



It's hard for me to stay on this cut because I want to keep gaining muscle. We'll see how it goes in the next week, then I'll decide if I want to keep cutting.

[hgainer8]

Ok gaize I missed a few days due to a hot 19yr old Chilean distraction, yesterday I managed a solid 35 minute cardio session with some good hill work.

Today was Quads/Chest

I got a fat quad pump from high rep leg presses with leg extension supersets, then did some calves after. I'm doing more calves with some squats, and hammys tomorrow, with triceps.

Chest was extremely epic, probably the biggest chest pump I've ever had.

The cut is going well according to the mirror... as my love handles and ponch melt away, my V-taper is really starting to pop.

I haven't weighed myself in a while, but I don't really care about weight as much as I used to.

[hgainer8]

Had a good shoulder/ab workout today, cardio tomorrow and legs on Sunday

[EC_Muscle]

cool picture of the day, thanks to CB, everyone has one now haha


cool journal though man, hope to see you achieve your goal!

[hgainer8]

cool picture of the day, thanks to CB, everyone has one now haha


cool journal though man, hope to see you achieve your goal!Who's CB? I STARTED TEH PIC THING GGRRRAAAAGEEEE!!!!1!1@13!#



thanks

due to school, work, golf team obligations, etc I've not had the patience to keep the journal as thorough as before, but I'll keep the mini updates at very least

[hgainer8]

I did 50 mins of running today with a good amount of hill work.. covered just under 6 miles at a constant slow jog pace.

Got some pretty bad ankle pain, iced it up hopefully I'm okay for leg day tomorrow

Hopefully when I get used to running for that amount of time again I won't have any kind of pains to deal with... if they persist I'll have to drive to the track nearby to run, or do elliptical/bike, which I find very boring

[glais]

Niice workout journal man, keep up the good work. Repped.

[wecndo]

Journal looks good breh, I like the pictures. Good luck on the cut, I sorta know what you're going through.

[hgainer8]

here's some update pics guys

I'm down about 6lbs to 188... not happy about dropping numbers but the fat's coming off so I can't complain

http://img291.imageshack.us/img291/7766/11143progressyt8.jpg

http://img291.imageshack.us/img291/9927/1243progressxg7.jpg


I still look quite **** front relaxed, but I'm bringing up my chest and starting to do ab work so that should get sorted

[Unst0pp4bl3]

bicep peak is looking good in the second pic brah. ill rep you once im off charge.

[hgainer8]

bicep peak is looking good in the second pic brah. ill rep you once im off charge.thx man, I gotta do more hammer curls or something, the peak comes pretty easy but from the front my arms just look flat






edit - holy epic x-men trailer

pretty much my goal physique on jackman there

love when he jumps out of the tank at 1:06

OX6H7t1wXZI

[hgainer8]

Ok guys here's the deal.. It's legs day and I'm getting psyched up for some heavy squats.. the problem is, my ankle is still hurting from all that pavement running I did the other day.

I'm gonna start with some light leg presses to see how it feels. Then i'll progress to 135lb squats to see how much pain I'm in.

If I feel there's any chance I'll make it worse, I'm going to either switch to chest/triceps or see if I can do some 20 rep leg press burnouts and extensions and calves for a decent leg day.

[thepulse999]

seems like your losing weight wuite wuickly

good job!

[hgainer8]

seems like your losing weight wuite wuickly

good job!Thx man, probly a bit too quick, I'm adding some more carbs to my diet




Today I did Legs/biceps

Ankles are still a bit tender, I managed to work up to 225x6 with slow controlled form, which I'm happy with considering I got 3hrs sleep.


I got the sickest bicep pump today, it was actually scary... my biceps were actually a noticeably different shape than ever before... fuller, less pointy looking with more peak than ever before

I got kinda scared actually lol


Note to self: work harder on triceps




Also there was this hot blonde cardio bunny that kept giving me stares from the elliptical, then she started working lower back next to my bench.

It didn't lead to anything b/c im working on a diff girl, but it gave me more motivation to squeeze out those last few reps.


Back/Shoulders tomorrow

[gainweightnow]

How many calories you eat a day? Do you have a strict diet?

[hgainer8]

How many calories you eat a day? Do you have a strict diet?I don't count calories, but yea my diet is strict in that I don't eat junk food at all. I got chubby from eating an insane amount of clean foods.

I'm just keeping it 5 - 6 meals with protein, and carbs in the morning and before workouts.

Based on how my body is reacting to this new diet (losing a bit of strength, dropping 6lbs in 3 weeks) I'm going to up the calories by adding ~500 calories of carbs.

I've just always done things by trial and error, and by feel.. not saying it's the best, but I learn more about myself this way... plus when I count calories, etc eating becomes a chore and I get discouraged.

[gainweightnow]

I don't count calories, but yea my diet is strict in that I don't eat junk food at all. I got chubby from eating an insane amount of clean foods.

I'm just keeping it 5 - 6 meals with protein, and carbs in the morning and before workouts.

Based on how my body is reacting to this new diet (losing a bit of strength, dropping 6lbs in 3 weeks) I'm going to up the calories by adding ~500 calories of carbs.

I've just always done things by trial and error, and by feel.. not saying it's the best, but I learn more about myself this way... plus when I count calories, etc eating becomes a chore and I get discouraged.

Has your waist decreased in size? How much have your lifts gone down?

[hgainer8]

Has your waist decreased in size? How much have your lifts gone down?I should clear up that the first year of my bulk was not clean foods at all lol

Yep my waist is definately slimmer. Before this cut I barely muffin-topped into my 32 waist jeans.. now they fit comfortably again. I estimate 1.5 - 2 inches off the waist. But I suspect prolly .5 - 1 inch of that was from reduced water bloat.

Hard to say exactly with my lifts, my sleep has been a bit messed up, but I've probably dropped 1 or 2 reps off most of my sets.

[gainweightnow]

I should clear up that the first year of my bulk was not clean foods at all lol

Yep my waist is definately slimmer. Before this cut I barely muffin-topped into my 32 waist jeans.. now they fit comfortably again. I estimate 1.5 - 2 inches off the waist. But I suspect prolly .5 - 1 inch of that was from reduced water bloat.

Hard to say exactly with my lifts, my sleep has been a bit messed up, but I've probably dropped 1 or 2 reps off most of my sets.

Hmmm, yeah when I did my first bulk I just ate everything in sight..Bad idea.. ha. But now I'm cutting and actually getting stronger. But I do count calories, carbs, protiens, fats, and I do no cardio.

[hgainer8]

Shoulders/Back

http://photos-b.ll.facebook.com/photos-ll-snc1/v2102/1/69/619092171/n619092171_1804529_9451.jpg

http://i34.photobucket.com/albums/d146/mmarrella/jcback.jpg

My routine is a bit jumbled so I did shoulders then back to complete my week.

I've been putting extra attention into my shoulders and really blasting them with heavy sets followed by tri or even quad sets with lighter weights.

MAN I took it to the limit with shoulders today. During one of my quad sets for lateral raises I almost threw up at the top of the last few reps


Back was simple, lat pulldowns and heavy cable rows. I didn't have enough juice left for anything else, and no deadlifts because my legs are still sore from squats.

A bit of shoulder separation is finally popping through, I'm still struggling to add width to my upper body.. I think I have the world's narrowest clavicles lawls
http://photos-a.ll.facebook.com/photos-ll-snc1/v2102/1/69/619092171/n619092171_1804528_9193.jpg

Cardio

No cardio lol

My right ankle is really nagging me, sometimes I have to limp when I walk.

If it doesn't get better by next week I'll just start doing the boring elliptical.

[hgainer8]

I'll also add there was another hot cardio bunny all up in my face wearing some insanely tight volleyball shorts... I looked at the guy next to me and we lol'd to each other whilst 'mirin

Lol I was doing shoulder burnouts on the military press machine and she goes directly in front of me literally 4 feet away and starts doing squats against a medicine ball on the wall

ever since I got involved with this other girl I'm getting extra attention from the ladies for some reason... coincidence? mybe i reek of alpha fumes? i dont know but it's damn interesting and more than I know how to handle at the moment

[hgainer8]

Aight screw low carbs, I had a good workout but I'm feeling weak as crap

I'm just going to eat moderate carb, moderate fat, high protein diet at near or just over maintenance while doing cardio a few times per week and see what happens. I'll probably mess around with carb timing blah blah blah yes mad that I can't get bigger and more ripped at the same time

Chest/Triceps

http://i34.photobucket.com/albums/d146/mmarrella/kl.jpg

http://www.muscletime.com/gallery/d/33621-4/2000-mr-olympia-weekend-kevin-levrone.jpg

Good chest pump, not great. Only put up 70s for 4 reps which is crap, carb depleted garbage

I killed my triceps, tryin to catch them up to my bis.

LOL there was a 120lb asian dude in there for an hour and all he did was single arm wrist curls with the 8lb dumbell... I felt bad for him

[gainweightnow]

Done With Low Carb?!!?!?!!??!

[CHEEF]

nice work man do sprints for cardio though brah treadmill/bikes sucks imo or just jog outside

[hgainer8]

Done With Low Carb?!!?!?!!??!ahah we'll see man, I'm gonna see how I respond to moderate carb with some cardio

I'll probably end up cycling back to low carb in a few weeks.

It's all part of the learning process for me.. I probably overdid it and cut out carbs too quickly which would explain my lack of energy and lost strength.

So yea, I'm done with low carbs just for now

[gainweightnow]

Did you also include a high carb day? Or all low carb?

[hgainer8]

nice work man do sprints for cardio though brah treadmill/bikes sucks imo or just jog outsideI'll have to stick with elliptical or bike for now b/c my ankle/achilles is not getting better. I need to stay away from heavy impact on my feet 'till it's 100%.

I'm kinda pissed, I've been really enjoying squats again and now I might have to go a few weeks without doing any substantial leg workouts.

It's just not worth it to risk long term achilles damage, so I'm going to be very careful with it.



Did you also include a high carb day? Or all low carb?Every 6 - 9 days I had a carb day, but I wouldn't call it high carb... that was probably my biggest mistake.

I'll be back to try it again though, I still have some unwanted flab thats pissing me off

[CHEEF]

swimming maybe?

[hgainer8]

swimming maybe?Never thought about that, wish my school had a pool, haven't been swimming in like 5 years haha

[CHEEF]

well you could just go power walking/hiking through forest etc with your dog much nicer than using x trainer etc imo

[hgainer8]

Back/Biceps

http://www.mineralkingproduce.com/nss-folder/pictures/ARNOLD%20SCHWARZENEGGER%202.jpg


Good workout today, strength is returning quickly as I bring carbs back into my diet.

I managed 315x5 deadlift with good form on a sore ankle, on a day I planned to go light. Tied my PR from a few months ago and I could have done 1 or 2 more but didn't want to risk it.


Big bicep pump as always

overall a solid workout

[gainweightnow]

Nice deads today

[hgainer8]

Nice deads todaythanks g



Shoulders

http://img151.imageshack.us/img151/1346/kevinlevronephoto133oh4.jpg

Today's workout was at 7am because my golf coach is making us do team workouts twice per week in the morning. I've never worked out so early, it wasn't so bad.

I hit 55x11 on military presses with some help on the last few reps, definately a PR

Solid workout, did lateral/rear delt laterals till i almost cried, gotta add dat dere shoulder width

I'm really trying to pack on size in my shoulders.. it should really help add some v-taper to my tall + narrow structure




holy crap at these delts!

http://www.andreasfrey.net/Bilder/NOC/NOC134b.jpg

[hgainer8]

Ok guys I'm a bit behind, this girl has been distracting me lol

chest/triceps later today.

My diet has been crap, not been eating much and been sleeping a lot... I don't know why but it sucks.

I've definately lost bodyfat though, so that's good.

I'm gonna stick with this cut and get down to a low bodyfat... kidn of like a starting over.

I'm guessing I'll be about 175 when ripped up, then slowly build mass from there up to 200lbs.


At first I was disapponted that I'd only be 175 while ripped... but taking into account that I started at 135 with no abs, that's at least 40lbs of lean muscle I've put on in just over 2 years... pretty damn good, all things considered.

My goal is 185 with low bodyfat for summertime.

[dunkalicious]

I like your log with pics 5star

[Johnbodybuilder]

how old are you?

[hgainer8]

how old are you?21, started lifting at 19

yes pedo

why od you ask

[hgainer8]

Chest/Triceps

http://www.geocities.com/arnold_schwarzenegger_pictures/arnold_14.jpeg

Real solid workout today

Good pump, chest is starting to fill out, triceps were looking balanced with biceps for once

Focussed on the pump and good form with higher reps 9 - 14 range and supersets.

Nice endorphins after, felt high as a kite while driving home lol

http://www.geocities.com/arnold_schwarzenegger_pictures/arnold_2.jpeg



Still have not been doing cardio because of my strained achilles.. I'm trying to only eat carbs in the morning and pre-workout to see if I can still cut w/o cardio

Appetite is coming back

[gainweightnow]

no cardio?!?!

you still losing weight?

[hgainer8]

no cardio?!?!

you still losing weight?haven't weighed myself in a while, but i'm ever so slowly getting leaner without losing strength.. and seems like i'm gaining some size at the same time, but maybe that's just cuz the muscles are showing a bit better

I'm trying to stop looking at the scale so much and just use the mirror and my energy levels as a guide

If I'm feeling depleted/weak, I know I'm cutting too many carbs/calories, then I tweak it from there

I'm gonna slowly add in some bike work for cardio, see if my ankle can take it.. prolly do 20 mins tomorrow after back/biceps

[hgainer8]

Back/Biceps

http://i36.photobucket.com/albums/e37/BigCarsh/DSC02139.jpg

^ incredible pic of user "C-Money"

Unreal



anyways,


dat dere solid workout. Got a real nice pump in bis with some strict seated curls, both arms at the same time, 20s, 25s, and 30s on the last set... arms are more vascular than they've ever been, my mini cut is going well.

Started with lat pulldowns, then did some barbell rows supersetted with close grip pull downs

Then some heavy t-bar rows, and pendlay rows to finish off the back.


Oh and I did 3 sets of deadlifts to test out the ankle:
225x8
275x3
225x8

I wanted to go heavy but the ankle is still tender.




http://i196.photobucket.com/albums/aa32/james015/Arnold-1.jpg


damn you arnold


note to self: work harder on chest







cheers

[hgainer8]

Shoulders/Abs

Mike Mentzer

http://www.musclebolism.com/images/mike-mentzer.jpg


Average workout, felt a bit lazy due to lack of sleep/food

Pounded the delts from all angles, did a lot of upright row supersets, burned like fire

Cardio

ankle is feeling a bit better, I managed 20 mins medium intensity on the elliptical... harsh quad burn, a good sweat

man I hate cardio



http://www.criticalbench.com/images/mike-mentzer-heavy-train1.jpg


brb eatin foodz

[gainweightnow]

you're only 7?!

[hgainer8]

Well my ankle is almost better, but I'm skipping legs day again just to be safe.

I asked my dad, he said to be extremely careful with the achilles, because if it's not 100% and I go repping out 225 on squats and I rip it, I'll be limping till the day I die, and I don't want to be a cripple lol

I might do some light leg presses b/c I feel like my quads are gonna shrink up

it'll be mainly chest/tricep day though, and some cardio

might post up an update pic in a sec if the camera phone behaves

[seanoh]

any front relaxed or dbl bi pics? im same stats as u near enough so wondering if i was big / small for my weight

[hgainer8]

Chest/Triceps

http://i32.tinypic.com/6to8ao.jpg

Paul Demayo




Yep, business as usual, solid day.

Repped 60s on 45 degree incline about 8 times, thought that was pretty good

Killed the tris

Bit of abs at the end for lulz then I gtfo

Might do some cardio later tonight, depending on if I go out or not

[hgainer8]

some new pics


http://img19.imageshack.us/img19/6951/123prog1.jpg


http://img5.imageshack.us/img5/1284/123prog.jpg

http://img5.imageshack.us/img5/9633/92040945.png



chest still lagging, im working on it

10lbs of fat to go

[hgainer8]

back biceps tomorrow, bout to head to bed

I've not been eating enough at all lately, I've been kind of in a rut of depression, trying to get myself out of it so I can get back to training 100%

I'm gonna carb the **** up tomorrow morning and do a heavy back/bicep day

[hgainer8]

FUUUu

slept till 6pm, still feeling lazy and depressed

I'm goin to apply for a part time job tomorrow, should help me feel less useless

Back biceps delayed until after class tomorrow

Gonna do cardio as well



oh and I just decided I'm gonna switch to low volume like 4 - 6 reps for a while, just to change things up

I'll still superset when I feel like it though

[Dunkelheit23]

Mike mentzer is one thick individual. That is all

[hgainer8]

Back/Biceps

sheeeit i love reposting this vid

makes me say wow every time

1UsZbRFbtUM



Hyooooge lat pump today, and nice bicep pump as always

Was a bit weak, probably due to lack of sleep, only managed 315x3 for deadlifts

Lat pulldowns were strong though, set PR repping 15plates for 12 reps


Started doing hammer curls, finally getting some width to my arms from the front view


Cardio

http://fcc.scdsb.on.ca/events/images/TerryFoxToronto19800712.JPG

30 mins med/low intensity on the elliptical

teh ghey but felt good after

[hgainer8]

Shoulders/Legs


http://www.muscletime.com/gallery/d/45040-4/1995-mr-olympia-bw-01.jpg

Levrone

Workout today was decent. I tried to go heavy on shoulders but wasn't feelin it... just ended up doin sets of 95x8 barbell shoulder press

Felt good on the side raises, got a nice pump, I'm starting to look wider

added in some forearm work at the end



then like a moron, I went to do some squats with only the bar to test out my ankle. I've had barely any pain lately, but it's still not 100%

I figured it felt fine so I loaded up 95 lbs, then 135, then 185....

I did
185x7, two sets, felt good

I was about to bump up to 225 then I felt the ankle pain

I probably set myself back 1 week on recovery adjflskdjf;laksjdf;lkja;skldfjaklsdhgjkhgkjnetunbs kjcjkdsjf

http://www.fitnesspont.hu/mass-shop/picture_gallery/Kevin_Levrone/Fulblown/Levrone_Fulblown_00.jpg


anyways

Cardio

http://www.telegraph.co.uk/telegraph/multimedia/archive/00791/bolt-460_791564c.jpg

had to do 20mins of light cardio for bio-dynamics class

then I did 10 mins of HIIT on the rowing machine

hate cardio

running was so much easier when I was 135lbs

/post

[hgainer8]

Chest/tris

http://i27.tinypic.com/2rn7d05.jpg

I had to scramble in the morning with all the snow to make it to a mid term, then had a presentation, so the only thing I ate before my workout was a protein shake

plus i forgot my ipod, so I was working out with no tunes on an empty stomach

Strength was down a bit, but I sucked it up and lowered the weight and focussed on the pump.

Tris blew up pretty good, chest was meh

Nothing really notable about this workout




I am looking leaner, so that's good. Trying to increase the cals a bit more because I think I'm dropping weight too quickly.




Heading to a night club tonight, probly gonna meet this girl there, wish me luck

[hgainer8]

Back biceps, shouldnt have worked out yesterday, didnt eat enough food b/c i was at my sisters.

felt a bit weak, lifts were down, bicep pump goood as always.



oh and epic win with with that girl at the club. and out of the club. and in the hot tub

[IcelandPride]

Never thought about that, wish my school had a pool, haven't been swimming in like 5 years haha

swimming is the only cardio that i can do.. hate running

[hgainer8]

It's gonna be shoulders today, with some ab work and cardio.



and my ankle

FUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUUU

I hit 100 golf balls at the range and it's still hurting.

I'm gonna try to do a legs day but only leg press and extensions.



coleman vid I found to pump me up

dunno how i havent seen it before

avdX9MYDU_A&NR=1

[hgainer8]

Shoulders/Abs

dayyyyum
http://farm4.static.flickr.com/3215/3047562800_e28a8ee7f1_o.jpg

Awesome workout today.. destroyed my shoulders with high volume. Quad setting shoulder raises burns so badly.. probably the worst pain I've experienced in the gym... taking training to the next level and seeing how much pain I can take.

I also did some ab work, and 3 sets of hammer curls. Big bicep/forearm pump, felt alpha.

Mixed in some light squats to test the ankle, pause squats with 135, felt good, slight pain but not too bad.


http://www.flexonline.com/images/fl/209542/5298.jpg



Cardio

no actual cardio, but this workout was such high volume that it was cardio in itself. I was in the gym for 1.5 hours, rest time was pretty short, got a real good sweat.

Usually I wouldn't stay in the gym that long, but I felt it was a good temporary replacement for cardio.


Teh Foodz

I'm done with low carb, feeling a lot better, bigger pumps, more energy, better mood.

I'll never go super low carb again, although I may cut carbs in half for cutting.

For now I'm goin to keep eating a lot and just throw in cardio 3x per week. I was feeling way too depleted on <100g of carbs per day.

[gainweightnow]

Do you respond well to high volume?

[hgainer8]

Do you respond well to high volume?With my stubborn body parts like shoulders/calves/forearms, high volume definately gets me past plateaus.

I'm still too new at this to really know if high volume is the best thing for me long term. My extra gains from high volume may have come just because I was shocking the muscles with a new routine.

Right now I'm switching between high/low volume on a weekly basis to keep things fresh.

[gainweightnow]

ahh Alright. Sounds good.

If you wanna check this out:
http://www.ironaddicts.com/forums/showthread.php?t=3383

Not only this thread but threads made by this guy. He gives out a lot of good information. Worth a read IMO.

[hgainer8]

Today was chest/tris, very good workout

was gonna post update pics but camera is not cooperating.

Sorry for the lazy entries, been real busy lately

[hgainer8]

Pics finally came through

Here's a little comparison

At the start of cut:

http://img8.imageshack.us/img8/1164/1111progressb.jpg

Today:

http://img8.imageshack.us/img8/145/12proggers.jpg

Today:

http://img8.imageshack.us/img8/8466/12progress.jpg

My delts grew a bit, arms are still growing.

I think I've lost a bit of muscle because my diet has been pretty crap, and I haven't been doin much cardio, just eating less. I'm stepping up the cals and stepping up the cardio, though.

Overall I'm happy with the results considering how poorly I went about it. I'm going to sloooowwww cut for a few more months and see where that leaves me.




Legs day for the first time in a while tomorrow, ankle is feeling better.

[hgainer8]

Legs

http://www.universalnutrition.com/athletes/images/ef02.jpg

I couldn't manage more than 30 mins of legs, ankle started hurting slightly so I just got out of there.

I did high rep squats, high rep leg press, some leg curls, and leg extensions.

Almost threw up after the last set of leg presses. High rep is hard as hell with the lower body.

http://www.fuertesyrobustos.com/images/stories/ErikFankhouser/erik42.jpg


Leavin for back/biceps in about an hour

[hgainer8]

Back/biceps was pretty sweet.

Strength is returning as I eat more, got 315x5 for deadlifts, tied PR, and that was after 3 warmup sets and 2 work sets.

Chest/tris later on today

http://www.millardbaker.com/wp-content/uploads/2008/02/phil-heath-2008-iron-man-pro.jpg

[hgainer8]

Chest/Tris

http://www.schwarzenegger.it/gallery/musclegallery12/453.jpg

Real good workout today.

75s x 5 on flat bench, that's PB with no spotter, never gotten those up on my own before

I was posing in the mirror after my workout and I'm starting to look somewhat 'big'. I look hella lot better when pumped/flexed, but I'm looking the best i've ever looked right now which is encouraging.


I think my schedule is messed, I may have missed shoulder day.....

http://www.schwarzenegger.it/gallery/musclegallery12/488.jpg

back/bis tomorrow

[hgainer8]

Back/bis was a disaster.. I slept like 15 hrs then tried to go to night class while only eating 2 granola bars and a banana, THEN workout

I did all my deadlifts, struggled on 315x3, felt lethargic and drained so I just got the heck out of there.

Later today will be shoulders/biceps.. probly with some lat pulldowns at the end


Here's some motivation

http://i25.photobucket.com/albums/c52/FlangMasterJ/2009-arnold-classic63.jpg

[hgainer8]

Shoulders/Bis

Very good today

Got the sickest bicep pump of all time.. yes it scared me, yes i was baffled

Shoulder's was real intense, delts are finally showing noticeable growth

Hopefully I'm good to go for a full legs day tomorrow

[hgainer8]

Haven't updated in a while, but my workouts have been good, and my diet has been solid.

I've decided to keep bulking, probably until at least next Christmas.

My goal is to get to 215lbs with limited bodyfat gains, then cut down to just under 200lbs slowly by next summer... so my log title is still relevant hehe

I'm just gonna eat a lot, high protein, all clean foods, and do cardio 3x per week to keep the fat gain at bay.

Since I started eating a lot again, my workouts are better, I have more energy, and my pumps are much better.

I'll post update pics in a little while.

[hgainer8]

Update:

Haven't been online as much, but here's an update pic

phone isnt cooperating so this is the best i could get

http://img22.imageshack.us/img22/8172/webcam200904202314.png

delts have grown, chest is still lagging but it's getting there

traps always grow easily

I've lost weight but I look bigger and I gained a bit of strength

Bulk time


75s x 6 reps on flat bench today, pretty pumped about that


oh and mirin roid acne?

[hgainer8]

Yesterday I only had 30 mins before the gym closed, so I blasted my chest. Started with incline DB, worked up to 65s x 6, which is a PR.. but Ive never done incline first so I wasnt as tired.

Gonna eat, chill for a bit, then do Legs and triceps