I Wanna Be A Fitness Model! NO BULL**** LOG!!!!! [Archive]

Power_Strike92

12-15-2010, 06:21 PM

Hello everyone, first off I would like to tell you a little about myself.

I am 18 years old and have been training for almost 4 years now. I have gotten pretty serious about the sport. Now I want to take it to the next level. I began working out 2 years ago at military school and have loved it ever since. I am now in my senior year of HS and I want to change my body drastically. I want to be a fitness model and a personal trainer because I wan to help others achieve their own physical greatness.

What i'm working with. Since i'm at military school I can only workout at the YMCA four times a week. Here is my current split:

Mon: Chest/tris
Tues: Back/Bis
Wed: Off
Thurs: Shouldrs/traps
Fri: Legs

I do 3 or 4 exercises per body part. I try to incorporate different training techniqes into my workouts. Right now I am experimenting with FST-7 training. I sometimes do drop sets, supersets, forced reps, etc.

Diet:

Since being at military school I get 3 meals a day. I also snack in between on things like protien bars, shakes, nuts, whole grain flat bread and other small things. I include High protien, medium carbs and medium fats into my diet.

Supps:

I am going home for winter break on friday and I am going to stock up on some stuff. I am going to get:

ON 100% Gold Standard Whey
ON Casein
C-bol
Superpump Max

I also have a can of Animal PM waiting for me to log at home, thanks to Universal Nutrition.

I will run this log till I graduate and document everything.

LETS DO THIS!!!!

Power_Strike92

12-16-2010, 03:55 AM

I forgot to ad, that I am going to start a cycle of two weeks of normal 8-10 rep range workouts and 1 week of heavy 4-6 rep range workouts. Just so I can gain some strength too.

Today is shoulders and traps, can't wait.

Power_Strike92

12-16-2010, 05:08 PM

Today I did shoulders, didn't have enough time for traps, so i'll hit them tomorrow.

DB Press:
50lbsx10
50lbsx9
55lbsx12(forced reps with training partner)

DB front Raises (superset with rear delt raises)

DB front raises:

30lbsx9 (alt arms)
30lbsx20
35lbx20

Rear Delt Raises:
20lbsx12
20lbsx12
25lbsx12

Side Raises Machine:
7x12 65lbs
30-45 sec rest in between sets

Smith machine upright rows:
25lbsx8
25lbsx8
25lbsx10

It was an intense workout. My friend joined Greg Plitt's site and showed me his arm workout. Definetely trying it next week. Going home tomorrow and am going to use my own gym. Can't wait. Legs tomorrow!!

Power_Strike92

12-17-2010, 08:08 PM

Came home today from school. Wasn't able to go to the gym, buy wutev. I'm doing legs tomorrow morning and then going to The Vitimin Shoppe tomorrow afternoon. I also joined Greg Plitt's website to learn some stuff.

Power_Strike92

12-18-2010, 09:11 AM

Just got back from the gym. This was probably the most intense leg workout I have ever had. I took half a scoop of hemo rage and when crazy with the weights. Also have learned some great info from Greg Plitt's website.

Leg extensions: First 2 sets toes are neutral. Next to sets toes are about 45 degrees in.
110x20
115x18
110x20
115x18

Squats:
135x12
145x12
155x12
165x10

Hack Squats: Not sure how much the machine itself is.
70x12
90x12
110x12

Leg Press:
160x15
180x15
230x12

Seated leg curls, superset with lying leg curl:

Seated Leg curl:
100x18
105x18
105x16

Lying Leg Curl:
100x15
100x12
100x12

SLDL:
135x10
135x11
135x10
135x11

Felt awesome and my legs are sore already. I'm going to The Vitimin Shoppe later to get some stuff. Next time I work out will be monday. Chest and tris. Gonna be great!

P.S.

I will try and upload some pics of myself too.

Power_Strike92

12-20-2010, 10:59 AM

Did chest and tris today. Had an awesome pump after taking Hemo Rage and C-bol. Also did abs.

Incline Bench:
115x12
125x10
130x8
135x8

DB BP:
60x8
60x8
65x6
65x6

Decline Crossovers:
30x10
25x11
20x10

Machine Fly:
115x12
120x11
125x10

Skull Crushers:
65 for all 4 sets

V-bar Pull down:
40x12
52x12
57x11

Reverse Grip Pull down:
35x12
40x8
52x7

Dips:
Bodyweight for 3 sets

First set: 12
Second set: 8
Third set: 9

Abs:
3 sets of decline ball twists
3 sets of hanging leg curls
3 sets of Crunches on exercise ball

Tomorrow I am working back and Bis and forarms. My diet is good too. I'm eating a lot of lean meats and veg. I am only eating carbs pre and post workout. Anyways tomorrow is gonna be great.

Some Motivation:
http://i184.photobucket.com/albums/x183/alexturtle2/GregPlitt-.jpg
http://i1011.photobucket.com/albums/af238/BlueEyedDevilPL/l_322f4f049c5c57b8892f7a6efa48c741.jpg

Power_Strike92

12-21-2010, 10:38 AM

Did back and bis today. Back workout felt good , but I didn't really feel a pump when doing bis. Tonight i'm going to make an actual weekly routine instead of changing it up each week.

Bodyweight Wide grip Pull ups:
x10
x9
x8
x8

Behind the neck Pull downs:
100x12
110x10
120x8 (drop set)
100x6
85x8
55x12

BB Rows:
135x10
135x8
155x8
155x8

HS Pulldown:
90x12
140x10
160x8
190x6

T-bar row:
45x10
75x8
85x6
90x6

HS Unilateral Row:
90x12
140x10
160x8
190x6

E-Z bar Curl:
50x10
40x8
40x8
40x8

Alt Seated DB Curls:
25x10
30x6 (Rest Pause)
35x7(Rest Pause)
40x6 (Rest Pause)

E-Z Bar Spider Curl:
40x6
40x7
40x7
40x7

Straight Bar Cable Curl:
40x8
35x7
30x7
30x7

Tomight I will make an actual routine and post it up. Tomorrow is a rest day and then on thursday is shoulders and traps.

Power_Strike92

12-21-2010, 12:52 PM

So I came up with a routine. Rest periods are still gonna be 45 sec-1min long. Sets are pyramided down. 10/8/6/6 for compound movements, 12/10/8/8 for isolation movements. To switch stuff up i'll do drop sets, super-sets, rest pause sets and forced reps.

Mon: Chest/tris

Incline BB Bench: 4x
Decline Bench: 4x
Cable Flys: 4x
Flat Bench flys: 3x
Skull Crushers: 4x
V-Bar Pushdow: 4x
Reverse Grip Pulldown: 3x
Dips: 3xfailure

Tues: Back/bis

Pullups, Wide/narrow/medium Alternated each week: 4x
Behind the Neck lat pulldown: 4x
BB Row: 4x
T-bar Row: 3x
E-Z Bar curl: 4x
DB Curl: 4x
Cable Curls: 3x
1 Arm Preacher Curl: 2x

Wed: Rest

Thurs: Shoulders/traps
DB Press: 4x
Standing BB Press: 4x
Lateral Raises: 3x
Rear delt Raises: 4x
Upright Rows: 3x
Smith machine shrugs:4x
DB Shrugs: 4x
Fri: Legs
Leg extensions: 4x
Squats; 4x
Leg Press: 3x
Seated leg curl: 4x
SLDL:4x

I'm also going to the gym tonight with my dad. Gonna work calves and forarms.

Power_Strike92

12-21-2010, 05:53 PM

I went to the gym tonight and did calves and forearms. I also did some Power Cleans. Back in the summer I could only go up to 115lbs, but when I did them today I was able to get 135lbs for 4 reps. Was surprised I could do it.

Feelsgoodman.jpg

Power_Strike92

12-23-2010, 10:18 AM

Just did shoulders. Felt pretty good. The only thing I didn't like was doing smith machine presses, so I'm going to switch to DB press. Every thing else went well. I also did calves and abs.

Smith Machine Press:
35x8
25x6
25x6
25x7

Standing BB Press:
65x12
85x10
95x8
95x6

Lateral raises:
25x10
25x8
25x8
30x6 (rest pause set)
30x3

Rear Delt Raises:
20x12
25x10
25x10
30x8

Smith Machine Shrugs:
135x12
185x12
135x12
135x12

Tomorrow i'm doing legs. Best day of the week. my diet is in check too.

PuRpLeRaiiDeR

12-23-2010, 10:35 AM

Power_Strike92

12-23-2010, 10:36 AM

Sub'd for your progress man

Need to incorporate another delt and another trap exercise bro, really get the most you can out of your SHOULDER day.

I'll add upright rows and DB shrugs. Thanks for the advice man.

PuRpLeRaiiDeR

12-23-2010, 10:38 AM

I'll add upright rows and DB shrugs. Thanks for the advice man.

Sounds good, also, if you're really striving to be a fitness model doing BB Press really thickens (widens) your hips through time. I have recently gone away from that and either done military or rep'd out both Arnold Press and Sitting DB Press. Try em out and let me know what you think.

Power_Strike92

12-23-2010, 11:04 AM

Sounds good, also, if you're really striving to be a fitness model doing BB Press really thickens (widens) your hips through time. I have recently gone away from that and either done military or rep'd out both Arnold Press and Sitting DB Press. Try em out and let me know what you think.

Will do. Geuss i'll try Arnold presses next week.

Power_Strike92

12-24-2010, 10:08 AM

Legs today. Tried a workout that someone in the Misc put up. It was hard, but it felt great.

Squats:
185x10
195x10
205x7
205x5
25x37
25x21

Leg Extensions:
160x7
165x7
180x27

Leg Press:
230x5
230x5

SLDL:
185x5
185x5
185x5

DB Box Squat Jumps: Pretty much hold 2 DB and squats down to the box then jump
45x8
45x8
45x8

I will definetely use this from now on. Its short, but tough. No workout on Christmas, but I'm working out on sunday because my sister's birthday is on monday, so I won't be able to work out. Will take pics of the Christmas gifts I get and post them up.

Merry Christmas!!!!!

SgSpartan

12-25-2010, 08:44 AM

Swinging by from your MISC thread.

Why not do this instead:

Mon: Chest/tris
Tues: Back/Bis/Traps
Wed: Shoulders/Legs
Thurs: Off
Fri: Full-body workout

I was doing this and found it to be awesome (srs)

Power_Strike92

12-25-2010, 08:46 AM

Power_Strike92

12-25-2010, 08:47 AM

Merry Christmas Everyone. Got some good workout stuff.

http://i1039.photobucket.com/albums/a478/Kogad/005-3.jpg

SgSpartan

12-25-2010, 08:50 AM

Move Legs to thurs.

Friday=bodyweight exercises. pull-ups+push-ups+dips.

DetKimble

12-25-2010, 08:50 PM

good luck bro.

advice if u want: try incorporating deadlifts into your back workout. also in general do more back exercises and less bis. if ur doing back and bis u really dont need to do too many sets of bis. i do back and bis, and i cant do much more than 8 sets of bis after a good back workout

Power_Strike92

12-26-2010, 06:37 PM

I did chest/tris today becasue tomorrow is my sisters birthday so I can't make it to the gym. It was a really good workout. I also started taking creatine mono.

Incline Bench Press:
115x10
125x8
135x6
145x6

Decline Bench Press:
115x10
125x8
135x6
145x6

Cable Crossovers:
35x12
40x10
30x8

Flat Bench Flys:
40x10
45x8
50x6

Skull Crushers:
50x10
50x8
60x6
60x6

V-bar Pushdown:
42.5x12
50x10
57.5x8
65x8

Reverse Grip Pushdown:
35x12
42.5x10
50x8
57.5x8

Bodyweight Dips:
x5
x5
x5

I was worn out by the time I did dips, thats why I couldn't do many. Gonna hit back and tris on tuesday. I'm going to cut out the cable curls too.

Power_Strike92

12-28-2010, 04:16 PM

Had my back/bi workout today. Was a great workout. Every exercise I felt the muscle being worked hard.

Wide Grip Pull ups:
x10
x9
x8
x8

Behind the Neck Lat Pulldown:
100x12
120x10
125x8
130x8

Bent Over Rows:
115x10
135x8
155x6
175x6

T-bar Row:
55x10
80x8
90xfailure

EZ-Bar Curl:
50x12
50x10
60x8
70x7

DB Curl
30x10
35x8
40x5

1 Arm Preacher Curl:
25x10
25x8

I also did calves on the leg press machine. Rest day tomorrow then shoulders/traps on thursday. I go back to military school on sunday. Feelsbadman.jpg. I'll have to use the ****ty YMCA gym then.

Power_Strike92

12-30-2010, 10:52 AM

Hit shoulders and traps today, also did calves. Really good workout. Gonna get some SuperPump Max or Assult today.

DB Press:
45x10
50x8
50x6
55x6

Lateral Raises:
25x12
30x10
30x8

Rear Delt Raises:
25x12
30x10
30xfailure

Upright Rows:
65x12
85x10
95x8

Smith Machine Shrugs:
135x12
155x12
175x12

DB Shrugs:
75x10
75x10
80x10

Legs tomorrow. Its gonna be brutal.

Power_Strike92

12-31-2010, 01:32 PM

Did Legs today, It was the most intense leg workout I have ever had. After doing six sets of squats I thought I was going to throw up, so I went to the bathroom, but didn't. Also got SuperPump max. It has an awesome effect. Anyway here is what I did today.

Squats:
185x10
195x10
205x5
225x6
115xfailure
95xfailure

Leg Extensions:
120x7
160x7
90xfailure

Leg Press:
180x5
180x5

SLDL:
155x5
185x5
205x5

DB Jump Squats:
40x8
45x8
45x8

Hard workout was hard. Almost wanted to quit after the squats, but hung in there. That was my last workout here at home. I go back to school on sunday, so that means I have to work out at the YMCA. Chest and tris on Monday.

Happy New Year!!!!!

Power_Strike92

01-01-2011, 10:12 AM

Since i'm going back to school tomorrow I need to get some food to bring back. What do you guys think I should get? I already have tuna, canned salmon, protien bars and oatmeal. What else should I get?

Power_Strike92

01-03-2011, 03:29 PM

Today was my first day back at school. I did chest/tris. I had a good pump throughout the whole workout. My tris were burnt out by time I started the dips, thats why I could only do so few.

Incline Bench Press:
135x10
145x8
155x5
155x4

Decline Bench Press:
115x10
135x8
155x6
165x6

Flat bech Flys:
40x10
45x8
50x6

Cable Crossovers:
60x12
70x10
60xfailure

Skull Crushers:
50x10
70x8
70x6
75x6

Rope Pushdowns:
100x12
90x9
80x8
70xfailure

Reverse Grip Pushdown:
70x12
80x10
90x9

Bodyweight Dips:
x4
x2
x7

Gonna do back and bis tomorrow, can't wait. Weighed myself today at the gym. I now whey 168.

Power_Strike92

01-04-2011, 05:07 PM

Today was chest/bis day. I switched in rack pulls for Behind the neck lat pulldowns, think i'll keep it this way. It was a great workout. I felt a really good pump in my bis. I also forgot to mention I did calves yesterday. They are really sore today.

Wide-grip Bodyweight Pullups:
x10
x8
x8
x6

Rack Pulls:
225x6
275x6
275x8

BB Rows:
135x10
155x8
155x6
175x6

T-bar Row:
45x10
75x8
85x6

EZ-bar Curls:
60x12
70x10
70x8
80x5

DB Curls:
30x10
35x8
40x6

1 Arm Preacher Curls:
25x10
25x8

As I said, it was a great workout. Tomorrow is an off day, then on thursday i'm doing shoulders and traps.

Power_Strike92

01-05-2011, 03:27 PM

Did cardio for the first time today. Felt great. I did it on a stationary bike. My quads got a really good pump, probably going to be sore tomorrow. I'm having a hard time getting enough sleep at night, not sure if its because i'm back at school or something else. Anyway, shoulders and traps tomorrow.

Power_Strike92

01-06-2011, 03:32 PM

Today was not a good workout day. I had a year book meeting which took longer than I expected, so I had to run to the gym. I was tired when I got there. I jumped right into DB presses. I felt really weak and tired. My strength just wasn't there. On top of that I am not making any strength gains in the shoulder area. I didn't even feel like doing smith machine shrugs, so I didn't. I guess its time to do lower reps, heavy weight. Oh well, lets hope next week is better.

DB Press:
45x10
45x8
50x6
35xfailure

Lateral Raises:
25x12
30x10
30x8

Rear Delt Raises:
30x12
35x10
35x8

Upright Rows:
75x12
85x10
95x5

Db Shrugs:
75x12
75x10
75x12

The workout was wutev, but I'm doing legs tomorrow, so lets hope I have it in me to hit'em out of the park.

Power_Strike92

01-07-2011, 04:18 PM

Today was an awesome workout. I used heavier weight on my squats and din't even feel sick. Felt great.

Squats:
185x10
200x10
205x7
215x6
115xfailure
95xfailure

Leg Extensions:
160x7
170x7
65xfailure

Leg Press:
285x5
290x5

SLDL:
185x5
185x5
185x5

DB Squat Jump:
40x8
45x8
50x8

Overall great workout. Can't wait till next week. Might do abs tomorrow. Diet is going pretty well right now too. I'm having a whey shake right after my workouts and a Casein shake about 45 minutes before I go to bed.

Power_Strike92

01-09-2011, 05:43 AM

I have decided to switch to a upper body/ lower body split ans stick with it till my cut in april.

Here is the workout.

Mon: Pull

Deadlift: 5x5
BB Row: 4x6
Hammer Curls: 4x6

Tues: Lower Body

Squats: 5x5
SLDL: 5x5
Calve Raises: 3x12

Wed: Rest

Thurs: Push

Incline Bench Press:5x5
DB Press: 5x5
CGBP: 4x6

Fri: Lower Body

DB Lunges: 4x6
Roman Chair Hamstring raises: 4x6
Leg Press: 5x5

Power_Strike92

01-10-2011, 03:38 PM

Today I started my upper body/lower body split. It felt really good. It was pretty intense too. I have added some iso movements at the end of each workout. Today was a pull day.
I tried to focus on contracting the muscle. I did static holds at the end of each set. I'm mad though because I forgot my lifting belt at the gym, it will probably be stolen. Wutev.

Deadlift:
Warm-up:
135x6
150x6
195x6

Working Sets:
205x5
205x5
205x5
205x5
205x5

BB Rows:
Warm-up:
135x5
135x5

Working Sets:
185x5
185x5
175x5
175x5
175x5

Hammer Curls:
Warm-up:
25x10
25x10

Working Sets:
30x6
35x6
40x6
45x6

Lat Pulldown:
110x12
100x12
90x12

Overall good workout. Tomorrow i'm doing legs, focusing on my quads. Gonna do some heavy squats and leg extensions to failure. Can't wait.

Power_Strike92

01-11-2011, 03:10 PM

Ok workout today. Just trying to figure out how much weight I should use. Squats felt good along with the leg extensions, Really got a pump after doing them. Diet is going well. Just started putting oats in my post-workout shake for some carbs. I have a big problem sleeping. I went to bed lastnight at 2am. It is very hard for me to fall asleep at this school.
Gonna try to see a doctor, also gonna get a ZMA I think. I didn't take the SP Max today, to see if the problem is cause of the stims. Whatever.

Squats:
Warm-up:
135x8
135x8
135x8

Working Sets:
225x5
205x5
205x5
205x5
165x5

Leg Extensions:
Warm-up:
95x10
95x10

Working Sets:
65xfailure
65xfailure

Seated Calve Raises:
Warm-up:
90x15
90x15

Working Sets:
110x12
110x12
120x12

Pretty Good workout. Rest day tomorrow then Upper body push on thursday. I'm going home on friday with some friends, so i'll be able to workout at my regular gym. I'm also gonna post a video.

Power_Strike92

01-11-2011, 06:00 PM

I just got done reading a thread in the exercise section and I relized I was one of those people who changes their routine every week. I now relize that I should have stuck with the routine I saw my best gains from and that was a traditional 4 day split. So now I will be switching back to that and save the upper body/lower body split for my cut.

My revised routine will be this,

Monday: Chest/tris
DB Bench press:3x8-10 2 drop sets
Incline Smith machine Press: 3x8-12, 2 drop sets
Flat bench Flys: 3x10-12
Low Cable Crossovers: 3x10-12
Rope Extensions: 4x10-12
Skull Crushers: 3x8-10
Reverse Grip Pushdown: 3x10-12

Tuesday:
Pullups: 4x8-10
BB Rows: 4x8-10
Rack Pulls: 3x5-8
Wide Grip Cable ROes: 3x10-12
Hammer Curls: 4x6-10
Concentration Curls: 3x8-10
EZ-Bar Curls: 2x10-12

Wed: Rest

Thurs: Shoulders/traps
DB Press: 4x6-10
Rear Delt Raises: 4x10-12
Front Raises: 3x6-10
Smith Machine Upright Rows: 3x10-12
Smith machine Shrug: 4x12
Db Shrug: 3x12

Friday: Legs
Squats: 2x10, 2x5-7, 2xfailure
Leg Extensions: 2x7, 1xfailure
Leg Press: 2x5
SLDL: 3x5
DB Jump Squat: 3x8

I will do shoulders on thursday and on friday I will do abs and forearms. Then on saturday I will do chet and tris at my normal gym and take sunday/monday off then start the routine back up on tuesday.

Power_Strike92

01-13-2011, 05:10 PM

Today I had an awesoe workout. I utilized drop sets and felt the intensity. It was shoulder day and I kicked ass.

DB Press:
45x10
45x10
50x5
50x8 (Almost didn't get the last rep, but I told myself I wasn't going to fail and I got it)

Rear Delt Raises:
25x12
30x12
35x10
Drop Set:
30x10
25x10
20x10

Front Raises:
25x10
30x8
35x6

Smith Machine Upright Row:
50x12
50x12
Drop set:
50x10
40x10
20x10

Smith Machine Shrugs:
90x12
90x12
110x12
110x12

Also did some abs today. I'm going home tomorrow and brining some friends with me. Gonna do legs tomorrow night at my normal gym and on saturday do chest. i'm going to take sunday and monday off.

Power_Strike92

01-16-2011, 06:13 AM

So, ysterday I worked out twice. I did chest/tris in the morning and legs at night. Both workouts were great. Also had a good time with the friends I brought home from school.

DB Bench Press:
65x10
70x10
Drop Set:
75x8
65x4
50x3

Incline Smith Machine Press:
135x10
155x10
Drop Set:
165x5
155x2

Incline Flys:
45x10
50x8
55x8

Peck deck fly:
115x12
125x12
130x10

Rope Pushdown:
35x12
42.5x13
50x12
57.5x7

Reverse Grip Pushdown:
35x12
42.5x10
Drop Set:
50x8
35x10
25x12

Dips:
10
7
7

Legs:

Squats:
185x10
185x10
195x6
225x6

Leg Extensions:
170x7
175x7
65xfailure

Leg Press:
230x5
250x5

SLDL:
185x5
185x5
185x5

DB Jump Squat:
45x8
45x8
50x8

Everything went great. I'm going to switch my tri routine though. Going back to school today, so now I have to workout at the YMCA again. Rest day today and tomorrow I am going to do calves and abs because i already did chest yesterday.

Power_Strike92

01-16-2011, 06:17 PM

So my new tri routine is as follows

Machine Dips:4x8-10 (Heavy)
CGBP: 4x8-10
Overhead cable Extensions: 3x18-12 (2 drop sets)

Power_Strike92

01-17-2011, 04:22 PM

Today I decided to do tris again because I feel like I didn't hit them hard enough on saturday. I made up a new routine and tried it. I also did some abs and calves.

Machine Dip:
100x10
110x10
115x10
120x10

CGBP:
115x10
125x10
135x10
145x8

Overhead Rope Extensions:
80x12
100x12
Drop Set:
110x8
90x8
70x8

It was a great workout and i'm really happy about my new routine. I like using the CGBP and dips because they are movements for mass. Gonna do back and bis tomorrow. Should be great.

Power_Strike92

01-18-2011, 04:26 PM

Today I had an awesome workout. Bis were pumped up more than ever. Everything felt great.

[/b]Wide-grip Pullups:[/b]
10
10
8
7

BB Rows:
135x10
145x10
155x10
165x6

Rack Pulls:
155x10
185x8
205x6

Wide Grip Cable Rows:
90x12
100x12
110x12

Hammer Curls:
30x10
35x9
40x7
45x12

Concentration Curls:
25x10
30x8
35x6

EZ-Bar Curls:
40x12
50x10
60x8

Tomorrow is an off day, but i'm going to do abs and calves. Thursday is shoulders/traps. I'm ready.