Kaos log -diary of weak ankles

[Lost Kaos]

B/G: tried just about every supp, close enough. Started out 4 years ago, weighing in at measly 180 lbs work my self up to 200lbs at 9% B.F. Pics on bodyspace. Done just about every routine, madcows, hatfields, arnolds, have learned a lot from them as well as their respective books. Hope to compete with the next two years at the natural level.

Currently:
? Weight: 219.6 lbs
? Body Fat: 17 %
? Height: 6 ? 2 ?


Goal:
? Weight: I would love to add on at least ten pounds of muscle pushing my weight to 212 at 10% body fat.
? Training: Start to train smarter, start to customize my workouts to my current needs
? Nutrition: I really need to stick to a regimen. Have been very dedicated in the past but for some reason it?s been harder to stay on the boat for me.
The Plan

Training

Currently just to get back into the swing of things after a year off, following the ABC workout over a 3 day split with a rest day every fourth day. I will follow this routine for 10 weeks then take a week off of weight lifting an make a custom routine to fulfill my needs more.

I won't do any HIT cardio until I am done with the hypertrophy phase, not because I think it creates any kind of conflict, but because lower impact cardio is best right now that I am trying to heal. The cardio protocol is very simple.

Cardio
Run 10 minutes per work out session and then a 4 mile run on off days.


Nutrition

FAT - 50 Grams
CHO - 225 Grams
PRO - 240 Grams


Supplementation

? Muscle Juice
? On Whey Protein
? Nox3
? CE2
? Sesame Oil
? Fish Oil
? Animal Pak

[Lost Kaos]

7/7/09


Last night had "B" leg and back work out


Legs:
Hack Squat 3 sets at 5 reps: 180lbs - 230lbs - 230lbs
Leg Curls 3 sets at 12 reps: 90lbs - 100lbs- 100lbs
Kick Ups 2 sets 20 reps: 100lbs all sets

Back:
Dead Lifts 3 sets at 5 reps: 225lbs - 275lbs -295lbs
Wide Grip Pull Downs 3 sets at 12 reps: 150lbs-140lbs-120lbs
incline bench pulls 3 sets at 20 reps: 50 lbs all sets

Cardio: 10 minute run

[fcrah22]

sub'd

[Lost Kaos]

7/9/09


30 minutes of cardio

B Shoulders

Dumbbell Shoulder Press: 3 sets 5 reps: 120lbs 130lbs 170lbs
sidelateral extensions: 3 sets 12 reps : 30lbs 40lbs 40 lbs
Barbell SHoulder Shurigs: 3 sets 20 reps: 185 al sets

B Triceps
Cable Tricep extensions: 3 sets 5 reps: 90lbs 100lbs 90lbs
Tricep kickbacks: 3 sets 12 reps: 30 lbs all sets
overhead tricep extensions: 3 sets 20 reps: 80 lbs all sets

as for diet:

Sesame oil
Cider Vineger
two servings of Nox3
Chicken Breast
two plain whopper jr on the run

[Lost Kaos]

Took the weekend off

7/12/2009

20 mintues of cardio

B Back
Cable Pull Downs: 3 sets at 5 reps: 130lbs 140lbs 150lbs
T-bar rows: 3 sets at 12 reps: 180lbs 180lbs 135lbs

B triceps
Seated Dips: 3 sets are 5 reps: 255lbs 275lbs an 305lbs
rope tricep extensions: 3 sets at 12reps: 80lbs 90lbs 90lbs

[Lost Kaos]

7/13/2009

Ended playing basketball for 1.5 hours

so only ended up doing light legs

Weighted knee ups: 3 sets at 10 reps: 90lbs 100lbs 110lbs
Leg Extensions: 3 sets at 10 reps: 255lbs 285lbs 305 lbs