My Super Stak Log

[Kane22]

I've already been on the process of bulking for 2 months, eating the right foods, (taking No-xplode, tribulus, ErgoPharm 6-OXO, DHEA, GNC creadrive, and gnc Whey Protein) and I have gained 17lbs. After visiting the forums I knew the supplements I was taking weren't going to give me the results I really expected, and some of them where just a waste of money. So, upon recieving my tax refund around one month ago I posted on the forum a list of supplements I intended to order for my bulk. After alot of research and help from forum members, we came up with " My Super Stak". "My Super Stak" is not intended to be SUPER for everyone, but taking in that this is my first ever bulking phase, my age (18), my current weight, build, amount of money available to spend, etc.., this Stak would be perfect for me.

The Stak is as followed:
_______________________________________________
--Universal Animal Pak 2
--Optimum 100% Whey Protein
--BSN NO-Xplode
--Nutrex Vitrix
--HFS The Total EFA
--Omega Sports Crea-Ethyl Thunder
--BSN Nitrix
_______________________________________________

** I'm following a strict high calorie diet of only high protein/low fat foods (maintaining over 180g protein, under 20g of polyunstatured fats, and over 3,000 calories a day.)

_________________________________________________
I'm on a 3-day split workout:


Monday- Back and Biceps
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*Bent over rows- (8 reps/ 3 sets)
*Lat Cable Rows- (8 reps/ 3 sets)
*Cable Rows- (8 reps/ 3 sets)
*DB Rows- (8 Reps/ 3 sets)
*Straight Bar Curlst- (8 reps/ 4 sets)
*Cable Curls- (8 reps/ 4 sets)
*DB Curls- (8 reps/ 4 sets)
*High Pulley Cable Curl- (8 reps/ 4 sets)


Tuesday- OFF
------------------------------------------------------
*******


Wenseday- Chest and Triceps
------------------------------------------------------
*Flat Bench Press- (8 reps/ 3 sets)
*Incline Bench- (8 reps/ 3 sets)
*DB Incline- (8 reps/ 3 sets)
*Cable Crossover- (8 reps/ 4 sets)
*Flat Bench Tricep Pushes- (8 reps/ 4 sets)
*Tricep Cable Pressdown- (8 reps/ 4 sets)
*Overhead Tricep Pushes- (8 reps/ 3 sets)


Thursday- OFF
-------------------------------------------------------
*******


Friday- Shoulders and Leg Workout
-------------------------------------------------------
*Military Press- (8 reps/ 4 sets)
*DB Side Lat Raises- (8 reps/ 4 sets)
*DB Flat Raises- (8 reps/ 4 sets)
*Leg Extension- (8 reps/ 4 sets)
*Squats- (8 reps/ 4 sets)
*Leg Press- (8 reps/ 4 sets)
*Calf Raises- (8 reps/ 4 sets)


Saturday and Sunday- OFF
--------------------------------------------------------
*******

__________________________________________________

This log will last for approximately 90 days. I intend to post ,daily, my workout results, the time and amount of supplements I took, and bits of other various information throughout this log. Pictures will be posted every 3 days, (if possible). Comments and suggestions are appreciated, and for good comments and suggestions reps will be awarded.


Kane

[chlaxman]

You going to post your diet?

[Kane22]

I will also try to post what I consume daily.

My stak begins tommorow, and I should have everything posted up on here by 10:00 p.m. . Come back and see how it goes....

[Kane22]

Todays Stats-
Weight :177.5
Mood: mildly energetic


Workout: Back and Biceps
------------------------------------------------------

*Bent over rows-
[set 1: 85lbs./8 reps] [set 2: 85lbs./8 reps] [set 3: 85lbs./8 reps]
---------
*Lat Cable Rows-
[set 1: 130lbs./8 reps] [set 2: 130lbs./8 reps] [set 3: 130lbs./8 reps]
---------
*Cable Rows-
[set 1: 180lbs./8 reps] [set 1: 180lbs./8 reps] [set 1: 180lbs./8 reps]
---------
*DB Rows- (8 Reps/ 3 sets)
[set 1: 35bs./8 reps] [set 2: 35bs./8 reps] [set 3: 35bs./8 reps]
---------
*Straight Bar Curlst- (8 reps/ 4 sets)
[set 1: 85bs./8 reps] [set 2: 85bs./8 reps] [set 3: 85bs./8 reps] [set 4: 85bs./8 reps]
---------
*Cable Curls-
[set 1: 87bs./5 reps] [set 2: 77bs./7 reps] [set 3: 77bs./8 reps]
[set 4: 77bs./8 reps]
---------
*DB Curls-
[set 1: 35bs./8 reps] [set 2: 35bs./8 reps] [set 3: 35bs./7 reps] [set 4: 35bs./7 reps]
---------
*High Pulley Cable Curl-
[set 1: 40bs./8 reps] [set 2: 40bs./8 reps] [set 3: 40bs./8 reps]
[set 4: 40bs./8 reps]

------------------------------------------------------
Workout Details: The workout was fantastic. My biceps felt like they were going to rip out of my skin. I had alot of compliments at the gym...I felt like a pro bodybuilder!


Food Intake:
------------------------------------------------------

7:40 a.m.- 2c. whole grain cereal / 1c. 1% milk

8:05 a.m.- ON whey protein / 1c. 1% milk

10:30 a.m. - 3 Nitrix tablets.

10:40 a.m. - 2 1/2 c. mixed, unsalted nuts/raisins

1:45 p.m. - 2 nitrix tablets/ 1 scoop NO x-plode/ 1/2 scoop GNC Creadrive/
1 pack animal stak / 6 vitrex tablets

2:30 p.m.- workout

4:30 p.m.- whey protein bar

5:05 p.m. - 1 scoop whey protein/ 1 c. 1% milk, 1 slice turkey/
1/4 scoop Creadrive

5:50 p.m. - one handful peanuts

7:20 p.m. - 3 pieces 6 oz. grilled chicken
1 piece white bread

7:42 p.m. - 1 small apple/ 1 fruit n' yogurt parfait (lowfat,only 1g.)

9:00 p.m. - 1 piece grilled chicken/ 1 parfait

9:45 p.m. - 2 nitrix tablets

12:42 a.m. - 1 c. 1% milk/ 1 slice turkey/ one Tblsp. Total EFA
------------------------------------------------------
Total calories : 2840
Total Protein : 250 g.

Food comments:
Today it was hard to eat as much as I wanted, to much school and not enough time. I will try to do better tommorow by getting more calories.

Supplement comments:
Wow! What a change. I felt invincible during my workouts, they were powerful! I was focuesed, energetic, and went way past my expecations.
----------------------------------------

OVERALL: Today was great, just a little tired from last night *work* (supplements got me energetic for my workout though), and a little rushed because I had work again at 5:00 p.m. (Mc'd's).

Positives: -Great Workout
Negatives: -Not enough calories

----------------------------------------

** Unfortunately My Omega Thunder CEE has not been delivered yet, so I will not add this to my stak until this Wenseday.

***Pictures were took at 5:10 p.m.

[Kane22]

Todays Stats-
Weight : ------
Mood: mid tired/ sore


Workout: Off
------------------------------------------------------

************

------------------------------------------------------

Food/Supps. Intake:
---------------

7:35 a.m.- 2c. whole grain cereal / 1c. 1% milk

8:05 a.m.- ON whey protein / 1c. 1% milk

10:30 a.m. - 3 Nitrix tablets/ 3 vitrex tabs/ 1 pack animal stak 2/
1 scoop No X-plode

10:40 a.m. - 1 protein bar

1:45 p.m. - 1 protein bar

3:39 p.m.- 3 vitrex tablets/ 3 Nitrix tablets

3:55 p.m.- 2 slices wheat bread/ 2 slices turkey/ 2 slices ham

4:10 p.m. - 1 scoop whey protein/ 1 c. 1% milk

4:25 p.m. - 2 slice turkey/ 1 slice ham/ 1 c. greenbeans/ 1 slice wheat bread

5:50 p.m. – 2 slices ham

6:00 p.m. – caught some zzz’s

8:13 p.m. – 1 c. milk

9:33 p.m. – 3 pieces grilled chicken/ 1 slice wheat bread/
1 c. mashed potatoes/ 1 c. 1% milk/ 1 ½ Mexican cornbread

10:00 p.m.. - 1 c. 1% milk

11:00 p.m. – 3 nitrix tablets/ one tablespoon total efa
------------------------------------------------------
Total calories: 3110
Total Protein: 250g.

Food comments: Today I barely managed to get over my calorie and protein minimum. The only real problem was the piece of Mexican cornbread I had (4 g. saturated fats) and the mashed potatoes should have been replaced with a sweet potato (unfortunately I ran out).

Supplement comments: Gave me the much needed energy I needed to make it through the day. Only downside was I felt gitterish shortly after taking my first big dose of supps.

----------------------------------------

OVERALL: Today was a normal/good day. The diet could have been better, but it’s a start. Great rest today.

Positives: - Got good rest, over my calorie minimum, over my protein
minimum.
Negatives: - Not all foods consumed are recommended.

----------------------------------------

[Kane22]

stats-
Weight :181.2
Mood: good


Workout: Chest and Triceps
------------------------------------------------------

*Flat Bench Press-
[set 1: 135lbs./8 reps] [set 2: 135bs./8 reps] [set 3: 135lbs./8 reps]
---------
*Incline Bench-
[set 1: 115lbs./7 reps] [set 2: 99lbs./8 reps] [set 3: 104lbs./8 reps]
---------
*DB Incline-
[set 1: 45lbs./8 reps] [set 2: 50lbs./8 reps] [set 3: 55lbs./8 reps]
---------
*Cable Crossover-
[set 1: 80lbs./8 reps] [set 2: 80lbs./8 reps] [set 3: 80lbs./8 reps]
[set 4: 80lbs./8 reps]
---------
*Flat Bench Tricep Pushes-
[set 1: 70lbs./8 reps] [set 2: 70lbs./8 reps] [set 3: 70lbs./8 reps] [set 4: 70lbs./8 reps]
---------
*Tricep Cable Pressdown-
[set 1: 160lbs./8 reps] [set 2: 160lbs./8 reps] [set 3: 160lbs./8 reps]
[set 4: 160lbs./8 reps]
---------
*Overhead Tricep Pushes-
[set 1: 45lbs./8 reps] [set 2: 45lbs./8 reps] [set 3: 45lbs./7 reps]

------------------------------------------------------
Workout Details: Great Lift, muscles looked much larger and well defined. Everything
went up by at least 10lbs!..from last week!


Food/ Supps. Intake:
------------------------------------------------------

7:40 a.m.- 2c. oatmeal/1 piece wheat bread

8:05 a.m.- ON whey protein / 1c. 1% milk

10:35 a.m. - 3 Nitrix tablets.

10:40 a.m. – protein bar

1:20 p.m. – protein bar

3:30 p.m.- 2 slices wheat bread/3 slices ham/ 1 slice turkey

4:05 p.m.- ON whey protein/ 1c. 1% milk

4:25 p.m. – 6 vitrex tablets

4:50 p.m. – 1 animal pak 2/ 6 Omega Thunder CEE/ 3 nitrix tablets/ 3 scoops No-Xplode

5:25 p.m. - workout

7:15 p.m. – ON whey protein/ 1c. 1% milk/ 1/3 scoop GNC creadrive

8:00 p.m. – 14 oz. Roast Beef/ 1c. Brown Rice/ 1 ½ potato/ 1 piece wheat bread

10:30 p.m. - 3 nitrix tablets

10:55 p.m.. - 1 c. 1% milk/ 1 slice turkey/ 1serving roast beef

11:00 p.m. - one Tblsp. Total EFA

12:00 a.m. - 1c. 1% milk
------------------------------------------------------
Total calories : 3332
Total Protein : 275 g.

Food comments:
I managed to squeeze my calories over its minimum today…which again! And my protein was much higher than what I expected. Great nutrition today!

Supplement comments:
Today the supplements, which again, surprised the hell out of me. I went up at least 10lbs. since last week, on every workout! I seemed to go through my workouts like they were nothing. My chest is becoming broader with every workout, and my triceps haven’t felt better.
----------------------------------------

OVERALL: Today was great, supplements did there job, good nutrition…I’m on my way to being huge.

Positives: -Great Workout/ increase in weight/ bigger pump/ good nutrition
Negatives: -none

----------------------------------------


***Pictures were took at 7:25 p.m

[Kane22]

Unfortunately, yesterday was so hectic, I was unable to keep a log. Everytime I tried to keep track of what I was eating and/or taking (supps.), I would have to go do something else. BUT..yesterday's diet was much like tues., except I had alot of grilled chicken and I was easily over my protein/calorie minimum . I ill post again later tonight on today's (Friday) log.

Thx
KANE

[Kane22]

Todays Stats-
Weight :181.9
Mood: mildly tired


Workout: Shoulders and Legs
------------------------------------------------------

*Military Press- (8 reps/ 4 sets)
[set 1: 66lbs./8 reps] [set 2: 76lbs./8 reps] [set 3: 76lbs./8 reps] [set 4: 76lbs./8 reps]
---------
*DB Side Lat Raises- (8 reps/ 4 sets)
[set 1: 20lbs./8 reps] [set 2: 20lbs./8 reps] [set 3: 20lbs./8 reps] [set 4: 20lbs./8 reps]
---------
*DB Flat Raises - (8 reps/ 4 sets)
[set 1: 20lbs./8 reps] [set 2: 20lbs./8 reps] [set 3: 20lbs./8 reps] [set 4: 20lbs./8 reps]
---------
*Leg Extensions- (8 reps/ 4 sets)
[set 1: 110lbs./8 reps] [set 2: 110lbs./8 reps] [set 3: 110lbs./8 reps] [set 4: 110lbs./8 reps]
---------
*Squats- (8 reps/ 4 sets)
[set 1: 179lbs./8 reps] [set 2: 179lbs./8 reps] [set 3: 179lbs./8 reps] [set 4: 179lbs./8 reps]
---------
*Hack Squats- (8 reps/ 4 sets)
[set 1: 112lbs./8 reps] [set 2: 112lbs./8 reps] [set 3: 112lbs./8 reps] [set 4: 112lbs./8 reps]
---------
*Leg Press- (8 reps/ 4 sets)
[set 1: 270lbs./8 reps] [set 2: 270lbs./8 reps] [set 3: 270lbs./8 reps] [set 4: 270lbs./8 reps]
---------
*Calf Raises- (8 reps/ 4 sets)
[set 1: 50lbs./8 reps] [set 2: 50lbs./8 reps] [set 3: 50lbs./8 reps] [set 4: 50lbs./8 reps]
------------------------------------------------------
Workout Details: I could definitely feel the workout in my legs ( my quad’s has never been as sore).



Food Intake:
------------------------------------------------------

7:40 a.m.- 2c. oatmaeal/ 1c. 1% milk/ ON whey protein

8:05 a.m.- 3 Nitrix tablets

10:30 a.m. – ½ c. milk/ ¼ cup whole grain cereal.

11:30 a.m. – 6 vitrex

12:00 p.m. - 3 nitrix tablets/ 3 scoop NO x-plode/ 8 CEE tablets/
1 pack animal stak

1:00 p.m.- workout

2:25 p.m.- ON whey protein shake

2:50 p.m. - 1 slice wheat bread/ 1 piece ham

3:27 p.m. – 1 protein bar

4:10 p.m. – 1 Tbsp. soy peanut butter/ 1 piece wheat bread

5:20 p.m. - 1 handful peanuts

6:10 p.m. – 6 oz. powerade

6:20 p.m. – 1 piece grilled chicken

6:34 p.m. – 2 pieces grilled chicken

6:45 p.m. – 1 parfait

8:20 p.m. – 1 parfait

9:00 p.m. – 1 piece grilled chicken

12:00 a.m. 1 c. 1% milk/ 1 Tbsp. Total EFA
------------------------------------------------------
Total calories: 3350
Total Protein: 270 g.

Food comments:
It was fairly easy to get my calories and protein today because of no school. I easily surpassed my protein/calorie limits.

Supplement comments:
Today I didn’t quite feel the supplements working, although it may be because of the fact that I rarely worked legs in the past.
----------------------------------------

OVERALL: Today was an ok day, easily got my much need cal/pro. but needed a better workout.

Positives: -Surpassed Protein/ Calorie limit
Negatives: -didn’t quite feel the workout

----------------------------------------


***unfortunately my camera has been sent to be fixed, so no pics. today.

[Kane22]

Todays Stats-
Weight : ------
Mood: very tired


Workout: Off
------------------------------------------------------

************

------------------------------------------------------

Food/Supps. Intake:
---------------

7:35 a.m.- 2c. oatmeal/ 2 slice wheat bread

7:50 a.m.- ON whey protein / 1c. 1% milk

10:30 a.m. - 3 Nitrix tablets/ 1 animal pak/ 3 vitrex/ 1scoop No-xplode

10:40 a.m. – 1 breakfast burrito (contains eggs/ ½ slice cheese)

11:20 a.m. – 2 scrambled eggs/ 1 slice ham

11:40 a.m.- 1 piece grilled chicken

1:05 p.m.- 1 handful peanuts

3:40 p.m. – protein bar

5:25 p.m. – 1 ½ piece grilled chicken/ 1 piece wheat bread/ 1 c. 1% milk/ 2 servings wheat chips

5:50 p.m. – 1c. 1%milk/ 2 scoop ON whey protein

6:00 p.m. – 3 nitrix tablets

6:10 p.m. – caught some zzz’s

10:13 p.m. – 1 c. 1% milk/ 2 c. whole grain cereal

11:00 p.m. – 1c. 1% milk

12:00 a.m. – ½ c. 1% milk
1:30 a.m. – 1c. 1% milk/ 1 tbsp. total efa
------------------------------------------------------
Total calories: 2550
Total Protein: 189g.

Food comments: Today I barely managed to get over my protein minimum and I didn’t make it over my calorie minimum. It was really hard to get my usual foods today.

Supplement comments: Gave me the much needed energy I needed to make it through the morning.

----------------------------------------

OVERALL: Today wasn’t a good day, the diet could have been better, I was really drained, and unable to get my normal foods.

Positives: - none
Negatives: - Not all foods consumed are recommended/ under calorie limit/ so tired.

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