mikedmurray
01-15-2009, 02:07 PM
Alright, this will be my first attempt at a log so go easy on me guys. I have been training for around 4 years just to get into shape, and build a little muscle, but now i am getting serious about it. Got personal training sessions a few times a week, eatin better and my goal is to compete in the 09 New Brunswick Classic here in my province.
Before this starts: i know some people may not agree on my choice of using a test booster, your opinion is already pre-noted so lets get this show on the road.
Over the next month i will be using Infinite Labs Juggernaut (Pre-Workout) and Designer Supplements ActivaTe Extreme(Test-Booster) to help me put on some mass. I have already been using the Jug for a few days now, and just picked up ActivaTe today.
I am starting off at around 173, 11.8 % BF. Im looking to gain around 3-5 pounds over the course of this month and hopefully stay around the same BF range.
My training Schedule is as follows:
Week 1:
Monday, Friday: Upper Body
A1:Incline Barbell Press 5x5 (4 second neg, 1 second up)
A2:wide grip pull-ups 5x5 (4 sec neg, 1 second up): will be bringing the back of my neck up to touch the bar
B1:Side lateral raises 3x10(4 sec neg, 1 sec up)
B2:Military press 3x up to 10, my trainer has me on a set weight he wants to me strive to get 10 reps on. its only 65 pounds, but with the pre-exhaust lat raises, its harder than it looks lol
C1:Flat bench DB Flyes 2x15, instead of bringing the weights up directly, im bringing them a little further down my body to engage the lower chest more
C2:Seated Machine Rows 2x15
D1: Barbell Curl 3x21 full range reps
D2: Cable Pressdowns 3x21
Wed: Lower Body
Will update this once my trainer gets the new one to me tommorow
Tuesday, thursday, saturday:
HIIT 20 minutes
Sunday : off
The next week would have lower body 3 times and upper twice, and keep switching like that.
Meals:
Bfast:
4-6 egg whites
2-3 slices oatmeal brown bread
4 meal hall sized glasses milk (2 skim, 2 chocolate)
Snack:
Apple + PVL Whey MAXX chocolate Shake
Lunch:
Turkey sandwich on Oatmeal Brown bread (limited mayo, no cheese)
Bowl of cottage cheese
4 glasses milk, same as before
Supper:
This is a day to day basis, since i cant predict what will be made where i eat every night for supper (i live on campus).
Snack: PVL Shake
I workout when i find time during the day, usualy around 11 30 or 3, and i will have a PVL shake right after that aswell, with 5g Creatine Monohydrate.
Juggernaut seems to be doin a fairly good job of supplying a lot of energy, and defenitly helps with my recovery time. Vascularity was pretty good the other day to. My training buddy told me it was almost digusting haha.
Well, tomorrow i get my lower body workout so that should be fun, andrew, my trainer ,has a tendency to absolutely kick my ass so ill see how that goes.
Time to Get Geeked Babay!...Nothin but a peanut
Before this starts: i know some people may not agree on my choice of using a test booster, your opinion is already pre-noted so lets get this show on the road.
Over the next month i will be using Infinite Labs Juggernaut (Pre-Workout) and Designer Supplements ActivaTe Extreme(Test-Booster) to help me put on some mass. I have already been using the Jug for a few days now, and just picked up ActivaTe today.
I am starting off at around 173, 11.8 % BF. Im looking to gain around 3-5 pounds over the course of this month and hopefully stay around the same BF range.
My training Schedule is as follows:
Week 1:
Monday, Friday: Upper Body
A1:Incline Barbell Press 5x5 (4 second neg, 1 second up)
A2:wide grip pull-ups 5x5 (4 sec neg, 1 second up): will be bringing the back of my neck up to touch the bar
B1:Side lateral raises 3x10(4 sec neg, 1 sec up)
B2:Military press 3x up to 10, my trainer has me on a set weight he wants to me strive to get 10 reps on. its only 65 pounds, but with the pre-exhaust lat raises, its harder than it looks lol
C1:Flat bench DB Flyes 2x15, instead of bringing the weights up directly, im bringing them a little further down my body to engage the lower chest more
C2:Seated Machine Rows 2x15
D1: Barbell Curl 3x21 full range reps
D2: Cable Pressdowns 3x21
Wed: Lower Body
Will update this once my trainer gets the new one to me tommorow
Tuesday, thursday, saturday:
HIIT 20 minutes
Sunday : off
The next week would have lower body 3 times and upper twice, and keep switching like that.
Meals:
Bfast:
4-6 egg whites
2-3 slices oatmeal brown bread
4 meal hall sized glasses milk (2 skim, 2 chocolate)
Snack:
Apple + PVL Whey MAXX chocolate Shake
Lunch:
Turkey sandwich on Oatmeal Brown bread (limited mayo, no cheese)
Bowl of cottage cheese
4 glasses milk, same as before
Supper:
This is a day to day basis, since i cant predict what will be made where i eat every night for supper (i live on campus).
Snack: PVL Shake
I workout when i find time during the day, usualy around 11 30 or 3, and i will have a PVL shake right after that aswell, with 5g Creatine Monohydrate.
Juggernaut seems to be doin a fairly good job of supplying a lot of energy, and defenitly helps with my recovery time. Vascularity was pretty good the other day to. My training buddy told me it was almost digusting haha.
Well, tomorrow i get my lower body workout so that should be fun, andrew, my trainer ,has a tendency to absolutely kick my ass so ill see how that goes.
Time to Get Geeked Babay!...Nothin but a peanut