MagicPunt's Journal (Starting Creatine Cycle)

[MagicPunt]

After 6 months of serious working out I've decided to try creatine. Higher Power creatine from the site.

I will be loading @ 20g/day for 5 days and then 5g/day for 8 weeks

You can checkout my diet here:

http://www.fitday.com/WebFit/PublicJournals.html?Owner=magicpunt

I'm currently ~138 lbs Clean Bulking


Here's my routine:

Mon: Chest/Bis

DB Bench 3 x 8 (+1 x 15 warmup)
DB Incline 3 x 8
DB Decline 3 x 8 (just started and like)

DB Curls 3 x 8 (+1 x 15 warmup)
BB Curls 3 x 8


Tues: Abs/HIIT (At home)

Leg Lifts 3 x 25
Decline Weighted Crunches 3 x 25
10 min HIIT cardio


Wed: Legs

Squat 4 x 8 (+1 x 15 warmup)
Leg Press 3 x 8
Stiff-Legged Deadlifts 3 x 8
Seated Calf Raise 3 x 12



Thurs: Tris/Fores/Traps (AT HOME)

CG BB Bench 3 x 8 (+1 x 15 warmup)
Skullcrushers 3 x 8

Wrist Curls 3 x 15
Behind the Back Raises 3 x 15

BB Shrugs 2 x 8
DB Shrugs 2 x 15


Fri: Back//Shoulders

Deadlift 3 x 8 (+1 x 15 warmup)
WG Pullups 3 x 8
Bent-over BB Rows 3 x 8

Seated DB Press 3 x 8 (+1 x 15 warm)
Standing DB Flyes 3 x 8
Bentover DB Flyes 3 x 8




Sat: Abs/HIIT (AT HOME)

Leg Lifts 3 x 25
Decline Weighted Crunches 3 x 25
10 min HIIT OR 2 mile jog


I will post my results for tmrw's workout, let me know if you have any suggestions

[Heisman]

It's good to see another journal.

You should probably add in stiff legged deadlifts on leg day for the hamstrings.

[MagicPunt]

I tried them last week, and wasn't exactly sure how my form was.

For regular deadlifts there's a special hexagonal deadlift bar (weighs 75lbs)

I've gotten used to doing that

i've watched the video clips of the exercise, but it still a bit awkward feeling

basically you bend over with your legs completely locked, then go back up and push a little bit backwards and repeat?

[Heisman]

Use a regular bar and see how it feels on all kinds of deadlifts. It should help a lot.

[MagicPunt]

Started the creatine loading today

got into the gym pretty pumped

DB Bench:
15 x 20's (Warmup)
8 x 40's
8 x 50's
6 x 55's (Failed)

I just switched over to DB's and this is my third week

Incline DB:
8 x 30's
6 x 35's (Failed, I had the incline at too high of angle)
8 x 35's

Decline DB:
8 x 35's
8 x 50's
6 x 50's (Failed)


DB Curls:
15 x 10's (Warmup)
8 x 15's
8 x 20's
4 x 25's (Failed)
4 x 25's (To make up for the half set)

BB Curls:

8 x 35
8 x 45
3 x 55 (I was realllly dead)


I'm happy with the pump, and switching over to DB's has def seemed to break plateau's and strengthening my stabilizer muscles and hitting my bi's is nice

I won't bother posting tmrw for Cardio/Abs since that's just boring

Will be back Wednesday

[Heisman]

I would stop training to failure if I were you.

[MagicPunt]

i'm not training to failure, i'm trying to feel out where i'm at with DB's since i recently switched over, ill go slightly lower next week

[MagicPunt]

3/17/04 Legs

Got into the gym pretty pumped and ready, I knew this would be a good workout

Squats:
15 x 95 (Warmup)
8 x 135
8 x 185
8 x 205
8 x 225

No failure, went all the way parallel on all reps, very happy with that

Leg Press:

8 x 475
6 x 475 (Failed, tried to work the pump, should've rested for a full minute)
8 x 365

Stiff-Legged Deadlifts (1st time want to get form perfect)

15 x 45
8 x 65
8 x 65

My upper legs were totally dead at this point, just from the volume, time to hit the calves

Seated Calf Raises:

15 x 310
15 x 310
15 x 310

Very satisfied with the workout, should I do SLDLs before Leg Press? either way i have a feeling the latter exercise will suffer from pre-exhaustion

maybe do the calf raises earlier?


Dave

[Heisman]

Do the stiff legged deadlifts before the leg press and see if you like it.

Definitely get at least one full minute of rest between workouts.

[MagicPunt]

alright, thats what i was thinking, but seeing it made me realize, letting my quads rest for a bit and hitting the hamstrings makes even more sense,

thanks heisman

[MagicPunt]

3/18/04: Tris/Fores/Traps

CG Bench:

15 x 45 (Warmup)
8 x 65
8 x 80
8 x 95
(Happy since I failed for whatever reason last week)

Skullcrushers: (Just started, wanna get form perfect)

8 x 20
8 x 30
8 x 40


Wrist Curls (Tried using EZ Bar for first time, noticed it hit my fores alot more than a straight bar, and was harder)

15 x 35
13 x 45
(Failed, gotta either switch back to olympic straight bar or drop weight)

Behind the Back Raises:

15 x 45
15 x 45
15 x 45

I guess I should start adding weight =/


BB Shrugs: (Just started)

15 x 65
15 x 95

Should i go for more weight and less reps?

DB Shrugs

15 x 30's
15 x 30's
15 x 30's

(I only have 30lb db's at home =/ Should I keep doing DB's or do more sets with just BB?)


All in all a pretty good workout, tmrw is back + shoulders

[Heisman]

If you can do more weight, do it.

On the shrugs why don't you lower the reps with the barbell and do a lot of reps with the dumbells and see how you like it. Make sure you do the barbell shrugs first.

On the EZ Bar wrist curls, I would lower the weight if you feel that it works better. Usually if something is harder and you still use good form then you should stick with it.

[Not So Big]

good journal magic punt, like heisman said..use mroe weight if u can as long as your keeping form good

[MagicPunt]

I brought my CD player to get a solid pump goin but the earphones were not workin and it got all ****ed up which kinda distracted me =/

3/22/04

DB Flat:
15 x 20's (Warmup)
8 x 40's
8 x 50's
7 x 55's (I was so close to the last rep pissed me off)

Incline DB:
8 x 30's
8 x 35's (i felt my forearm area tensing up so i stuck with 35's for my last set, I think the incline was too high)
8 x 35's

Decline DB:
8 x 35's
8 x 40's
7 x 50's (again so close to that last rep!!!!!)


Standing DB Curls:
15 x 10's (warmup)
8 x 15's
8 x 20's
6 x 25's (my arms just gave out, i think i was holding too long at the top and not going quick enough)

BB Preacher Curls (1st time instead of BB Curls, I really like them)

8 x 25
8 x 30
8 x 35

I could really feel my biceps gettin hit on these, will continue with them


All in all an okay workout, really wanted to hit the 8 x 55's, will hit it next week


P.S. i weighed in at 133, ive lost 3 pounds since i've turned my bulk into strictly clean and more calories!!!! im gonna up my calories to 3000 a day cuz this is crazy

[Heisman]

He he, you're trying so hard to bulk but you are cutting instead. :D

You'll easily get 8 reps next time and I wouldn't be surprised to see you get 9.

[MagicPunt]

thx, heis

im gonna rework my routine so that i'm not having so much light weight in the sets like next week for Flat DB i'll do:

15 x 20's (Warm)
8 x 50's
8 x 55's
8 x 55's

think this is a better idea?

[Heisman]

Why don't you just start with the 55's?

[MagicPunt]

yeah i guess ill start with them, and then pyramid down or see if i can bang out all 3 sets with them?

[Heisman]

Originally posted by MagicPunt
yeah i guess ill start with them, and then pyramid down or see if i can bang out all 3 sets with them?

55 for all 3 sets sounds good to me. :)

[MagicPunt]

4/24/04

My legs felt a little sore throughout the day for whatever reason but I shrugged it off and tore the gym up


Squat:
15 x 95 (warmup)
12 x 135 (warmup)

9 x 225 (didn't hit parallel on 1 rep so i did a 9th)
9 x 225 (same thing, was really beat after this seeing as how i had never done more than 1 set of 225)

4 x 225 (i just was totally dead at this point)


SLDL: 1st time doing them with proper form

8 x 45 (warmup + go over form, won't do next week)
8 x 95
8 x 95
8 x 95

Leg Press: (had a mental psyche, figured i couldnt lift the 100lb plates so asked for help, then wen't to grab a 45, had trouble but got it on and realized it was a 100 and that just pumped me to max out)

8 x 430
8 x 430
8 x 480


Seated Calf Raises: 13/23 plates (the numbers on them are mad weird, it said like 310 and 5something, shrug)

15 x 13plates
15 x 13plates
15 x 13plates


I'm very satisfied with the workout, legs are hurtin more than ever, will get the 3rd set of 225 down solid next week, and go up in everything else

[Heisman]

LMAO. "I thought it was 45, but it was actually 100."

You couldn't tell the difference? More power to you.

[MagicPunt]

4/25/04

CG Bench: (gonna start heavy with all my sets instead of pyramiding up, like it very much so far, thx heisman!)

15 x 45 (warmup)
8 x 95
8 x 95
7 x 95 (so close, will easily hit it next week, and prolly go up a little weight, i had only been hitting 95 on the last set and even struggling with 8 reps sometimes, this is amazing)


Skullcrushers: (still relatively new to exercise, it can show=/)

8 x 35
8 x 40
7 x 45 (last rep or two wasn't perfect form, but still decent)


Wrist Curls (w/ EZ Curl bar, i feel it isolates fores more)

15 x 35
15 x 45
12 x 45 (totally pumped my fores, should i go lower reps/more weight?)


Behind the Back Curl: (again more weight lower reps or ?)

15 x 45
15 x 45
15 x 45


DB Shrugs: (only got 30lb db's, should i stick to 15 reps?)

15 x 30's
15 x 30's
15 x 30's


BB Shrugs:

8 x 95
8 x 105
8 x 115


Overall pretty good workout, esp tris + traps

[MagicPunt]

4/26/04


Finally getting deadlifts with the straight bar over the hexagonal bar, i felt stronger and am happy with the switch (although i can't do nearly as much weight)


Deadlift:

15 x 65 (warmup)
8 x 155
8 x 155
8 x 155

Very happy with this, will move to 165 next week


Wide-Grip Pullups:

8 x Bodyweight
6 x BW (back was just weak =/)
6 x BW


Bentover BB Rows:

8 x 95
8 x 95
8 x 95 (i could tell i wasn't using perfect form on the last 2)


Seated DB Press:

15 x 10's (warm)
8 x 30's
7 x 25's
7 x 25's

i think i'll do the same weight but make sure i hit 8 next week


Standing Lat Raises:

8 x 15's
8 x 10's
8 x 10's

i barely got the reps out, will need to stick with same weight


Bentover Lat Raises:

8 x 15's
8 x 15's
8 x 10's

these were much easier will bump up weight


all in all a good workout, good 5 weeks left on my clean bulk and then cutting time (and 6 weeks left of creatine)

[Heisman]

Nice workouts. Why don't you try overhead shrugs with the 30 pound dumbells? You just keep your arms overhead as if you just finished a military press and you shrug. Keep upping the weight slowly on the deadlifts until you get the form down.

I'm glad that you like my suggestion. :)

[MagicPunt]

not quite sure what you mean by overhead shrugs

seated db press = military press with db's

i go from my shoulders to connecting them above my head ... is there another name for what you're talking about?

[Heisman]

Originally posted by MagicPunt
not quite sure what you mean by overhead shrugs

seated db press = military press with db's

i go from my shoulders to connecting them above my head ... is there another name for what you're talking about?

I talked about the military press to describe the overhead shrugs. Look here. http://www.t-mag.com/nation_articles/235pow2.html