Muscletech CEE log

[billz015]

Alright this is my tester's log for Muscletech CEE. My current stats are as follows:
5'9"
200 lbs.
15% bf

I'll be starting on 7/11.

My current diet(as planned):
2,600 Calories a day
1318.2 Calories from Protein
943.8 Calories from Carbs
338 or less Calories from Fats
or(in grams)
Protein: 329.55 grams
Carb: 235.95 grams
Fat 37.56 grams

My current workout regime(I plan to add 2.5 lbs. each week)(with 2-3 minute rest between sets):

Monday(legs):
3 sets Squats 4-6 reps
2 sets Stiff-Leg Deadlifts 6 reps
2 sets Dumbell Lunges 6-8 reps
4 sets Seated Calf Raises 6-8 reps

Tuesday(bicep + forearm):
Arms:
10 sets EZ Curl Bar Curls 4 reps
2 sets Alternate Dumbell Curls 4-6 reps

Wednesday(Cardio):
2 hours of swimming

Thursday(Back):
3 sets Bent Over Dumbell Rows 4-6 reps
2 sets Bent Over Barbell Rows 4-6 reps
2 sets Deadlifts 4-6 reps
2 sets Good Mornings

Friday(Chest + tricep + shoulders):
3 sets Flat Bench Press 4-6 reps
3 sets Incline Dumbell Press 4-6 reps
3 sets Barbell Military Press 4-6 reps
2 sets Seated Dumbell Press 4-6 reps
2 sets Close Grip Bench 6 reps
2 sets(each arm) Tricep Kickbacks 4-6 reps

Supplements:
Morning:
2 tabs Men's Mega Multi-Vitamin
1 tab Joint Comfort
1 ValueWhey Protein Shake
2 tabs of Muscletech CEE

Pre-Workout:
4 tabs Weider Glutamine

Post-workout:
ON 100% Whey
2 tabs Muscletech CEE

Bedtime(workout days):
3 tabs NOW ZMA
GNC Soy Protein

Bedtime(non-workout days):
2 tabs Muscletech CEE

Update Frequency:
I'll probably update at least twice a week. Maybe more.

[billz015]

Alright, well for the most part I haven't followed the workout regime that I had planned. The main reason being is that facilities weren't available to me until today, but as of today I have gained 3 pounds. And daily my weight seems to flucuate between 203-206 and usually finishes off at 203. I've been following my diet as planned and I've been swimming every day thus far.

[billz015]

What I've done this week thus far:

Wednesday:
3 sets of ez bar curls 85 lbs. 6-10 reps each set
2 sets of Hammer Curls 35 lbs. each 10 reps each set
2 sets of db curls 35 lbs. each 10 reps each set

Thursday:
3 sets of flat bench press 185 lbs. 6-10 reps each set
3 sets of db bench press 60 lbs. each 8-10 reps each set
2 sets incline bench 150 lbs. 6 reps each set

Friday:
45 minutes of swimming

Along with that I've stuck as strictly as possible to my diet(I've been a little under what I planned with carbs and fat but I've taken in at 2,500 calories a day and at least 320 grams of protein). I'm out of ginseng right now and I haven't had the oppurtunity to replenish my supply. Currently my strength has increased decently(I've finally gone above 75 lbs. for my curl) and my bench as seen above is low because I had no spotter.

As of next monday I will begin using EST's Lean and Trim stack which I've recieved today, hopefully it will speed up my cutting so I can get back to bulking.

My stats are currently:
15% bf
5'9"
206 lbs.

Edit: All this has been with an intake of 80 oz. of water per day.

[BackInTheJox]

What I've done this week thus far:

Wednesday:
3 sets of ez bar curls 85 lbs. 6-10 reps each set
2 sets of Hammer Curls 35 lbs. each 10 reps each set
2 sets of db curls 35 lbs. each 10 reps each set

Thursday:
3 sets of flat bench press 185 lbs. 6-10 reps each set
3 sets of db bench press 60 lbs. each 8-10 reps each set
2 sets incline bench 150 lbs. 6 reps each set






I see you're currently on the "Frat-tastic Workout Program" eh?

[billz015]

I'm curious as to what you mean by that. Usually I do more exercises and weight put I had no spotter and was stuck working out at home after work which isn't as fun as it may sound.

[billz015]

I've started using EST's lean & trim stack, I've begun to keep my log in excel, the log for today can be viewed/downloaded here:

http://www.thefilehut.com/userfiles/billz015/Monday%28July%2018%2C%202005%29.xls

[billz015]

Day 2 of EST's lean & Trim Stack in combination with CEE-Pro:

http://thefilehut.com/userfiles/billz015/Tuesday(July 19, 2005).xls


Yesterday I'm assuming I met that caloric count that I had intended, but today I was about 1000 calories to low and a number of grams to low for fat, carbs, and protein. I'm assuming this is because Suppressor is working wonders(I'd have to sleep earlier or lock myself in a room to prevent myself from eating), and I feel terribly energized and light lately, but unlike many others I have decided to waive the weigh-in until after I'm done with the supps I agreed to test.

[billz015]

http://thefilehut.com/userfiles/billz015/Wednesday%28July%2020%2C%202005%29.xls?PHPSESSID=0 ee76aded1706b9f62721b0e44b13900

that's today's log. I got close to enough calories but I've been taking in too many carbs.

[joeyg]

What I've done this week thus far:

Wednesday:
3 sets of ez bar curls 85 lbs. 6-10 reps each set
2 sets of Hammer Curls 35 lbs. each 10 reps each set
2 sets of db curls 35 lbs. each 10 reps each set

Thursday:
3 sets of flat bench press 185 lbs. 6-10 reps each set
3 sets of db bench press 60 lbs. each 8-10 reps each set
2 sets incline bench 150 lbs. 6 reps each set

Friday:
45 minutes of swimming


You're not working out enough, mate. You gotta do more of a workout than 3 exercises for chest (3, 3, 2 sets). Same for arms. What about tricep exercises? Try adding dips at least on your chest days to hit the triceps.

If you're only 15% fat and 200+ lbs on a 5'9" frame, shouldn't you be able to do more weight on your chest? The amount of weight you're doing is too little relative to your size. Are you sure you're 15% bodyfat? Because I'm 15%, 200 lbs, but 5'11", and I can put up a lot more weight than you. Something's not right. Don't mean to flame -- just wanted to bring it to light.

J.

[billz015]

http://thefilehut.com/userfiles/billz015/Thursday%28July%2021%2C%202005%29.xls?PHPSESSID=7b 41308032ed1cd8ff8610d073c9ffd4

that's todays log.

and to the above poster, you make a good point. and I've never really considered that my bf is over 15%, I'm going to have to check on that. I suppose my low bench could have something to do with always doing the bench last of all my chest exercises, or maybe the bf tester I've got is faulty or something.

also: on the day I did that workout I had just come home from work and didn't feel like driving to the gym or calling up somebody to spot me. but I still do have some pretty low numbers on bench.

[billz015]

Monday:
I did Chest/Shoulders
3 sets of Flat Bench Press
195 lbs.
3 sets chest flyes
80 lbs.(total)
3 sets Upright rows
85 lbs.
3 sets Standing Lateral Raises
45 lbs.(total)
3 sets Rear Lateral Press(I think this is the name of the exercise)
60 lbs.(total)

Tuesday:
1 hr. 15 min. of swimming

Mondays caloric intake: 1,750
Tuesdays caloric intake: 2,250

I followed the supplemental routine I've outlined in the above excel sheets.

[billz015]

Wed:
Back/Bicep
1 set of 21's @ 45 lbs.
2 sets of bicep curls @ 85 lbs. 6 reps each
(I used a bowflex for my back workout, it was all that was available, I'll post exercises at a later date)

Thurs:
25 minutes of mid intensity jump roping

Friday:
45 minutes of swimming
+
2 sets of hammer curls @ 45 lbs. for 4 reps both times
3 sets of barbell curls @ 85 lbs. for 6 reps each
3 sets tricep kickbacks @ 35 lbs. for 4-8 reps
2 sets close grip bench @ 115 lbs. for 4-6 reps
3 sets tricep extension @ 50 lbs. for 8-10 reps

Wed caloric intake: 2025(I got around 45 g of fat, 75 g of carbs, and maybe 100 g of protein, I'll try to update these numbers to exacts later)

Thurs caloric intake: 2500(I'll update this later with the numbers)

Friday: 2000(read above)

[billz015]

I didn't get the numbers for above, but

Sat:
25 minutes of swimming

Sun:
Rest

Mon:
Chest/Shoulders:
3 sets of Bench Press @ 205 for 4-8 reps
3 sets of DB Press @ 60 lbs. for 12 reps each
3 sets of Military Press @ 85 lbs. for 8-12 reps
3 sets of Upright Rows @ 75 lbs. for 10-12 reps
3 sets of standing lateral raises @ 25 lbs. for 10 reps each


Caloric Intake:
Sat:
1600

Sun:
2000

Mon:
1750

[billz015]

Tues:
Abs/Cardio/Bi/Triceps

3 sets barbell curls @ 85 lbs. for 4-6 reps
2 concentrated curls @ 35 lbs. for 7 reps each set(both arms)
3 sets hammer curls @ 70 lbs. total for 4-6 reps
2 sets(each arm) tricep kickbacks @ 35 lbs. for 8 reps each set
3 sets tricep extension @ 70 lbs. for 10-12 reps
2 sets regular crunchs 15 reps each
2 sets reverse crunches 15 reps each
2 sets(each side) side crunchs 15 reps each
1 set regular crunches for 20 reps

30 minutes of jump roping

Diet:
2200 calories

following same supplement routine as seen in excel sheets

[billz015]

Wed:
Chest day:
2 sets low incline @ 175 lbs. for 4-8 reps
2 sets high incline @ 145 lbs. for 8-12 reps
2 sets flat bench @ 185 lbs. for 10-12 reps
2 sets db bench @ 65 lbs. each for 6-10 reps
2 sets low incline db @ 60 lbs. each for 8-10 reps
2 sets high incline db @ 50 lbs. each for 10-12 reps

Thurs:
Cardio/Abs:
30 minutes jump roping

2 sets regular crunchs 15 reps each
2 sets reverse crunches 15 reps each
2 sets(each side) side crunchs 15 reps each
1 set regular crunches for 20 reps


Fri:
15 minutes jump roping

Sat/sun:
rest

caloric intake:
Wed: 1500
Thurs: 1800
Fri: 2000
Sat: 1750
Sun: 1850

[billz015]

Mon:
Biceps:
3 sets bb curls @ 85 lbs. for 6-8 reps
3 sets hammer curls @ 40 lbs each for 8-12 reps
3 sets concentration curls @ 40 lbs. each for 6-8 reps

Caloric Intake: 1800

Tues:
Chest:
3 sets db high incline @ 60 lbs. each for 6-8 reps
3 sets db low incline @ 60 lbs. each for 8-10 reps
3 db flat bench @ 60 lbs. each for 8-12 reps

Cardio:
15 minutes of stair-stepping(high intensity)


caloric intake: 1500

[billz015]

Wed:
2 sets regular crunchs 15 reps each
2 sets reverse crunches 15 reps each
2 sets(each side) side crunchs 15 reps each
1 set regular crunches for 20 reps

caloric intake: 1850

Thurs:
45 minutes of running

Friday:
Shoulder/Triceps:
2 sets of tricep kickbacks @ 35 lbs. for 4-8 reps
3 sets of tricep extension @ 70 lbs. for 4-6 reps
3 sets of upright rows @ 85 lbs. for 6-8 reps
2 sets db military press @ 70 lbs. for 8-10 reps

caloric intake: 2000


some things to note:
I do 45-60 minutes of swimming every day on consistent basis to wake myself up in the morning, and my diet hasn't been consistent with what I planned, but it has been as strict as I could get it.

[MCWTRAINER]

You're not working out hard enough man, I have 65+ year old females who do more sets than you in a workout... Bump that **** up!

[billz015]

a few corrections and the end of the log:

about half a month ago I took my bf% with the original test I took and came up with 12%, I took another(def. more accurate) test and got 18%, taking that offset I'll say that my starting bf was probably around 24-25(the orignal test determined ones bf by taking your bench max and your weight, the more accurate one was calipers)

This log is effectively finished as is my CEE-Pro and EST Lean & Trim Stack. Currently I weigh in at 180 lbs. and have a bf (according to calipers) of 16% and I've lost no strength over the course of this log.

To the above poster: a couple of injuries I've gotten over the course of my 18 years which make working out a lot a more of a hindrance than fun, that and I refuse to workout more than 30 mins which is what my workouts usually came to.(likely because of the fact that I usually lift alone, and at times at home)