Taking it to the next level : Bonecrushas training journal

[BoneCrusha]

Hey everyone i hope u stay tuned with my journal as i will update often i will start tommrow ( monday )
I will list my workout and my bulking diet
Current Weight - 165

[Jimineye]

Good luck on your goals, glad to see another journal started.

[BoneCrusha]

Hey everyone today I was pretty happy with the way things started , I actually worked out 2x today because I didnt feel I got enough out of my chest ,
So i wnet to golds gym and hit up some machines and did a little lat work , i weighed in at a good 166 lbs

I felt I did alright on my diet ima post it here , add your opinion if you want

6:15 2 whole eggs , 1 cup oatmeal , 2 cups milk
7:30 (post) 1 scoop Optimum whey with milk
10:15 1 and a half sandwich peanut butter and jelly , gatoraid
12:40 5 piece chicken nuggets , 2 milks
3:30 Chicken breast sandwich with milk and corn
5:00 yogurt , tuna , milk
7:30 Green machine shake form golds gym , 8 oz steak , mixes veggies and milk
9:00 Whey protein

Im goign to post more info as i get my bulk completely strait
thanks see ya

[BoneCrusha]

Today was all and all a great day diet/training
I have this class called zero hour were i lift at 6:45 am everymorning

Today I did :
Power Runner Squats , 340 lbs x 10
Dead Lift 225x8 245 x 8 275 x 6 295 x 4
I was killing on these today it was great i was actually screaming every set
Lunges Up an ddown a hall way 65lbs
back hyper - 30
Leg ext 140 x 10 160 x8
Leg curl 80 x 10 80 x 8

My dies for today started out really ****ty in the Am.
6:15- oatmeal and Milk
7:30 Whey with milk
10:15 - 2 steak sandwiches a gatoraid , yogurt
12:00 Chicken breast , corn and white rice and milk
4:00 Chicken stir fry low in fat
6:30 Protein bar
7:30 Beef pepper steak with green beans and milk
9:30 Milk , tuna

Im feeling a good pump right now in my chest
I cant wait for my nitrix to come in

[No Sents]

Excellent journal! Keep up the good work!

[Jimineye]

Nice job on legs, what did you do on chest day for your exercises. There isn't really a need to go and hit it twice a day unless you have Swarzenegger genetics. Just let it go till next week and hit your chest hard.

[BoneCrusha]

Today was alright except for my diet ..
BUt then again I had a baseball game and woke up late which made me lag on my breakfast...

But my meals for today were..
6:30 - Oatmeal and Milk
7:30 I had no time aftter my work out i was so mad , all i had was gator aid
10:15 all i had to eat was 2 PBJ sandwiches a oatmeal bar
12:40 I hated doing this but its all there was - 10 chicken nuggets! 2 milks
3:30 protein bar
7:00 white rice , beef pepper steak , baked beans , cream corn
Dinner was great
8:30 - Apple , Slice of steak and bread wiht milk
9:30 Protein shake


My workout have been so intense lately !!! Im lovin it Pushin my body to the limit

Squats - I shouldnt have done them but i did light weight
135x10 185x 6 225 x 6 250 x 6
Db rows 8 reps x 60 lbs for 4 sets
Front lateral raises 30lbs x 8 reps 4 sets
side lateral raises same as above
DB military presses Same as above but with 40 lbs

[BoneCrusha]

Last 2 days have been pretty crappy on my diet..Im gonna rebound saturday though...Very powerful on my squats today though Im goign to post a few pics..

[BoneCrusha]

Tell me what you think

[BoneCrusha]

Another one

[No Sents]

Good build! What weight are you trying to get to?

[Not So Big]

your lifting some good weights there bonecrusha
295 X 4 on deadlifts, quite impresive

[Heisman]

You certainly don't look like Bonecrusher. :D

What exactly are power runner squats?

[BoneCrusha]

I want to get up into the 180's , which is reachable , yeah i was pushing myself to the limits on my deadlifts this week no bull , it really paid off.. We have this machine at school were basically its for legs only , to build up power , by running , squating , ill find a pic and post it here , but it does a good job..

[BoneCrusha]

Hey .. I eat alot of steaks but have no clue what the nutri facts are on them .. Like i eat this beef pepper steak but i could not find the nutri facts on it..

[Not So Big]

Originally posted by BoneCrusha
Hey .. I eat alot of steaks but have no clue what the nutri facts are on them .. Like i eat this beef pepper steak but i could not find the nutri facts on it.. whats the brand who makes them? you could probably find out on the website of the company

[BoneCrusha]

I see I see.. Thanks im goign to look into that ..

Ive taken the weekend easy.. my back is still hurting form the deadlifts.. but im goign to rebound on my diet hopefully sunday and monday..

[BoneCrusha]

Alright well I just ordered my new stack ...

Which will consist of

Optimum whey
Swole v2
Syntrax Nitrous
Optimum ZMA
And mega man multi vitamin

I cant wait for the swole and nitrous to come in

And im ready to get back on track to my bulk tommrow..

[Jocableguy]

I like the superman symbol in the background.

[BoneCrusha]

Alright well today wasnt so well.
Had trouble waking up so not enough time to prepare for the day .. Work out was decent
I benched , curls tris and upright rows and dips
Mondays I usually take it light ..
BUt tuesday im back in my intense mode!! I have to be its just gotta be done .. No more cutting workout shorts just so i can be on time for a shower..(Because I lift at school)

So im going to go balls to the wall tommrow .. squating till i pukeIm going to begin posting my daily regimin again tommrow..

[BoneCrusha]

Take a look at this picture i posed of dexter jackson look at his shoulders there huge , i was wondering if anyone had some good shoulder exercises?

[waitlifter82]

Originally posted by BoneCrusha
Optimum whey
Swole v2
Syntrax Nitrous
Optimum ZMA
And mega man multi vitamin



You're going to love this stack!!!

Just a little nutritional advice. Instead of having Protein&milk p.o, drink Protein and some simple carbs (dextrose, gatorade, etc). The casein in the milk will slow down absorbtion. Protein&milk is something you want before going to bed.

[weightshead]

Originally posted by BoneCrusha
Take a look at this picture i posed of dexter jackson look at his shoulders there huge , i was wondering if anyone had some good shoulder exercises?

for overall shoulder mass i'd go for military BB press to the front or seated DB shoulder press. for trap mass nothing beats deadlifts and heavy shrugs.

nice max bench at your weight/age.

keep lifting and good luck

[waitlifter82]

Originally posted by weightshead
for overall shoulder mass i'd go for military BB press to the front or seated DB shoulder press. for trap mass nothing beats deadlifts and heavy shrugs.


Very good advice. Stick to the basics and go heavy!!

[BoneCrusha]

Leg day!

My squats felt very powerful , next time I max out it hink im goign to kill my record!
Squats: 225x 8 275 x 6 300 x 4 315 x 2
Leg ext 160 x 7 150 x 8
leg curl 90 x 15
Lunges with 60 lbs DB's

I could do a little more I think...

My diet is getting better...
Im starting to eat alot more steaks now..and red meat.
I just got my swole in the nitrous is on the way , anyone wanan recomned how i should go about taking my swole?

[Jocableguy]

Very nice leg workout man.

[BoneCrusha]

I have/had tests today and tommrow ACT and **** so ima get back to my bulk come friday heres a pic of my legs