1point21's workout journal

[1point21]

This will be my workout journal as I begin my journey to possibly competing as an ameteur bodybuilder in April of 2009. Since I began getting more into bodybuilding and living a more healthy lifestyle I made it a goal to compete at least once and see what happens. The more I've learned in the last few months about bodybuilding the more I found out I needed more time. I think I'm at a point where if I put in a solid 6 months of the right combination of diet and exercise with some supplements I could really unlock my potential and achieve this goal. Some of you will say I'm wasting my time because of my tattoos but I feel at the state level as an ameteur it won't really matter. I've already heard enough of that crap from people I know so please don't post negative comments on here. I do appreciate encouragement and support from anyone who wants to keep on eye on this journal and will be updating information on here each day as I go through my workouts. I will also be posting what I've eaten each day to better help me with preparation. Any input on diet will be appreciated so if you see something you think I need to change let me know. This week I'm trying out my new routine to see what I'm in store for. I'll be starting my new supplement stack and routine for real on November 10th.

Supplement Stack: Animal Pak, Animal M-Stak, Universal Torrent, Optimum Whey, Optimum Casien, Cytogainer, NaNoVapor, DHEA200, Tribulus Terrestris

My goal is to bulk for the next 2-3 months and try to get up to 175# or so and then cut back down to around 162-165. I think I have my daily calorie index figured out for maintaining my current weight so we'll see what happens after the first month or so of adding extra calories. Well this is all for now and I will start posting more in depth on monday when I get going.
~george

[1point21]

Today was my first day with my new supplement stack and workout. All in all I'd say it was a good start. I tore it up at the gym and felt really good throughout the rest of the day. Had to work 11 hours today which kinda sucked. Only good thing about this is I get access to food all day so it was easy to get in my meals today. So today I took M-Stak, NanoVapor preworkout, then had torrent and AP postworkout. Also had 1 optimum protein shake and 1 cytogainer shake today. As for food I ate 2 protein bars, bowl of oatmeal, chicken sandwich with ham, swiss cheese on a wheat roll with dijon mustard, a small salad with handful of croutons, bowl of pearl cous cous, 10 oz meatloaf with sweet potato and brocollini. My workout for today was:

ARMS-I am doing supersets with one exercise each bicep and tricep at the moment.

Cable Pushdowns BB Curls
1-40#, 15 reps 1-55#, 15 reps
2-60#, 12 reps 2-65#, 12 reps
3-70#, 12 reps 3-85#, 12 reps
4-80#, 10 reps 4-95#, 6 reps
5-85#, 7 reps 5-105#, 6 reps

Closegrip Bench Press Bicep Curl Machine
1-95#, 12 reps 1-50#, 12 reps
2-115#, 10 reps 2-70#, 10 reps
3-135#, 8 reps 3-90#, 7 reps
Drop-115#, 8 reps Drop-50#, 8 reps
Drop-95#, 8 reps Drop-20#, 8 reps

Dips Seated Alt Bicep Curls
1- 12 reps 1-30#, 10 reps
2- 12 reps 2-30#, 9 reps
3- 12 reps 3-35#, 7 reps

I had a great arm pump today and felt really strong and confident. I think I need to tweak the weight a little bit next week to give me a greater challenge but I am really liking this workout so far. I may add some forearm exercise next week as well. Also today I did ab circuit #1.

Ab circuit #1 12-15 reps each exercise with very little rest: 4 sets
Jackknife situps
knee raises
Leg tuck on bench
Reverse Crunch

[1point21]

Ok so today my diet was decent considering I had a doctor appointment in the middle of my day which threw me off a bit. For the day I had 2 protein bars, bowl of oatmeal a large tuna sub, and turkey sandwich with potato salad. Also had 2 protein shakes. For supplements I took nano vapor and M-stak preworkout. Took AP and Torrent postworkout. Today workout was BACK:

Lat Pulldown Machine
1-150#, 15 reps
2-190#, 12 reps
3-210#, 10 reps
4-235#, 9 reps
5-250#, 6 reps

BB Upright Rows
1-105#, 12 reps
2-135#, 12 reps
3-155#, 10 reps
4-165#, 7 reps

One Arm Rows superset w/ V-bar Cable Pulldown
1-45#, 10 reps 1-100#, 12 reps
2-50#, 10 reps 2-120#, 9 reps
3-55#, 8 reps 3-130#, 7 reps

Deadlifts
1-155#, 12 reps
2-195#, 10 reps
3-245#, 4 reps

Also did my ab circuit #2 which is the following exercises all in a row with little pause for 3 sets then 1 failure set of Bicycle Kicks
25# torso twists
Oblique Crunch
Heel Touches
DB Sidebends

[Light04]

Awsome.. i will definetly be keeping an eye on this journal,all the best man!

[1point21]

Originally Posted by Light04

Awsome.. i will definetly be keeping an eye on this journal,all the best man!

Thanks for your support man! I really appreciate it. Any suggestions feel free to put them on here. Later man!

[1point21]

Today I ate 1 protein bar, 2 yoplait yougurts, 2 protein shakes, bowl of oatmeal, 5oz grilled chicken, 1# pasta with chicken, bacon, peas, mushrooms in light cream sauce, 1 slice of ww bread, small salad. M-stak and NanoVapor and AP preworkout with Torrent postworkout.
Todays workout was LEGS:

Leg Extension Machine
1-75#, 15 reps
2-110#, 12 reps
3-135#, 10 reps
4-170#, 8 reps

Hack Squat (ass to the ground)
1-65#, 12 reps
2-105#, 10 reps
3-125#, 10 reps
4-145#, 8 reps
Drop-105#, 8 reps
Drop-65#, 8 reps

Leg Press
1-115#, 10 reps
2-205#, 10 reps
3-295#, 10 reps
4-385#, 8 reps

Squats (ass to the ground)
1-105#, 10 reps
2-105#, 10 reps
3-105#, 10 reps

Leg Curl
1-55#, 12 reps
2-80#, 10 reps
3-100#, 10 reps
4-120#, 6 reps

Standing Leg Curl
1-50#, 8 reps each leg
2-50#, 8 reps each leg

Stifflegged Deadlifts
1-105# 10 reps
2-105# 10 reps
3-105# 10 reps

Calf Raises (5 second negative)
1-45#, 12 reps
2-55#, 12 reps
3-65#, 10 reps
4-75#, 8 reps
Drop-55#, 8 reps
Drop-35#, 8 reps
Drop-20#, 8 reps

Needless to say I am hurting right now as this intense leg workout is starting to set in. No pain no gain right! Thats all to report for today.

[1point21]

Today I ate 2 protein bars, 2 yoplait fatfree yogurts, 4oz grilled chicken, 5oz meatloaf, 2 oz seared tuna, Ham sandwich with swiss cheese, pasta with 4oz chicken, spinach, bacon and tomato sauce, 1 slice bread. Also had M-stak preworkout with nanovapor. Postworkout I had AP and torrent. Really starting to like the torrent. First day it tasted kinda chalky but now I'm getting more used to it and really enjoying it. I have the cherry flavor. The nanovapor is good as well. Tastes like a orange cream drink and gives a great energy boost and a little extra in the pump so far. Todays workout was:
CHEST:

Incline BB Press (4 sec negatives)
1-95#, 15 reps
2-115#, 12 reps
3-125#, 12 reps
4-145#, 10 reps
5-155#, 6 reps

Flat DB Press
1-55#, 12 reps
2-55#, 12 reps
3-55#, 12 reps

Incline Flyes
1-30#, 12 reps
2-35#, 12 reps
3-40#, 12 reps

Cable Crossover
1-40#, 12 reps
2-40#, 12 reps

Today I also did ab circuit #1 (4 sets)
jackknife situps
knee raises
leg tucks
reverse crunch

I just bought a scale today so I'll start updating weight and bodyfat % every few days as I track my bulking process. Thats all for today.

[1point21]

Got my scale yesterday and wow can't believe that I'm up to 161 after two weeks without weighing myself. I have started to lose my defintion a bit but that was to be expected and is easy enough to get back when I'm ready to cut down. Today I ate 2 protein bars, 3 yoplait yogurts, 1 protein shake, 4 oz grilled chicken, turkey and ham sandwich on ciabatta bread with dijon mustard and provolone cheese, brocolli, rice pilaf, chicken cordon bleu, 4oz steak with greek salad. Haven't been putting drinks on here but that is because I only drink water through the day. Occasionally have a vitamin water at work but no soda, coffee or alcohol. Today was my last workout for the week and I did SHOULDERS:

Side Laterals
1-10#, 15 reps
2-15#, 12 reps
3-20#, 12 reps
4-25#, 10 reps
5-30#, 8 reps

Reverse DB Flyes
1-10#, 12 reps
2-15#, 12 reps
3-20#, 10 reps
4-25#, 10 reps

Seated BB Press
1-105#, 10 reps
2-125#, 10 reps
3-135#, 10 reps
4-145#, 6 reps

Smith Shrugs
1-105#, 12 reps
2-125#, 12 reps
3-145#, 12 reps
4-165#, 12 reps
5-185#, 10 reps

I probably won't be posting the next two days about my food intake but will be similar to what I have been eating for the week. Can't wait to attack my arms again on Monday!!

[1point21]

Forgot to put my supplements for today: nanovapor and M-stak preworkout. AP and Torrent postworkout.

[1point21]

I was lazy last week and didn't feel like posting in here due to various excuses that are inexcusable so this week I'm going to try and post again.
I was tattooed twice in the last 3 days so I had to modify my workout this week. Also had to change it last week because I was sore from the previous leg workout for about 8 days. So today I did Chest and also decided to do some calves as well. I'm going to try doing calves twice a week now since they seem to take a beating and respond well to it. Todays workout CHEST

Incline BB Press
1-100#, 15 reps
2-120#, 12 reps
3-135#, 10 reps
4-145#, 10 reps
5-155#, 5 reps

Flat DB Press
1-55#, 12 reps
2-60#, 12 reps
3-65#, 8 reps

Incline Flyes
1-35#, 12 reps
2-40#, 12 reps
3-50#, 12 reps

Cable Crossover
1-40#, 12 reps
2-40#, 8 reps
3-45#, 6 reps

Calf Raise (4 sec negative)
1-45#, 15 reps
2-55#, 12 reps
3-65#, 12 reps
4-75#, 8 reps
Drop-65#, 8 reps
Drop-55#, 8 reps
Drop-45#, 8 reps

Today I took Mstak and nanovapor preworkout and torrent and AP postworkout when I got to work. As for food I had a yogourt, ww english muffin, turkey and ham sandwich on ciabatta bread, handful of raisins, huge bowl of pasta with chicken, spinach, and procuitto with tomato sauce. Also had one protein shake. On a side note I have finally caught up with my studying for the ACE personal trainer test! I'm on track to take the test at the end of January as long as I stick with how I've been studying. Thats all to report for today.

[1point21]

I missed my post yesterday but I stayed at my girlfriends house and didn't have access to a computer. Yesterday I did my back workout and ab circuit #2. Today was arms since my new ink was healed enough. For the day I had AP, M-stak, and nanovapor preworkout and then had torrent postworkout. I worked in the morning so I had to go to the gym around 3pm. Today I ate 1 piece ww toast,1cup chicken salad with cranberries, grilled chicken sandwich, handful of croutons, chicken with brown rice and sweet potato, bowl of smart start cereal. My workout was ARMS

All these are supersets with very little rest between exercises

Triceps Pushdowns BB Curls
1-40#, 15 reps 1-55#, 15 reps
2-50#, 12 reps 2-65#, 12 reps
3-60#, 12 reps 3-85#, 12 reps
4-70#, 10 reps 4-95#, 10 reps
5-80#, 8 reps 5-105#, 6 reps

Dips Seated DB Curls
1-12 reps 1-30#, 12 reps
2-12 reps 2-30#, 10 reps
3-12 reps 3-35#, 8 reps

Closegrip Bench Preacher Machine Curl
105#, 12 reps 50#, 12 reps
125#, 10 reps 70#, 10 reps
145#, 8 reps 90#, 8 reps
drop:125#, 8 reps drop: 50#, 8 reps
drop: 65#, 12 reps drop: 30#, 8 reps

Awesome pump today and I really had the intensity going through my whole workout. Also did some light weight wrist curl work with DB's.

[1point21]

Missed another post because of the holiday and traveling around but I did manage to make it to the gym in the morning before I cooked dinner for my girlfriend and her family. Yesterday I did my shoulder workout as well as one of my ab circuits. Today I was tired but still went to the gym after work and really blasted my legs again. If you need intensity I seriiously recommend this workout. Also did my oblique ab circuit today. My workout was the following:

Leg Extensions
1-75#, 15 reps
2-110#, 12 reps
3-130#, 12 reps
4-150#, 10 reps
5-175#, 8 reps

Hack Squats (ass to the floor)
1-70#, 12 reps
2-90#, 12 reps
3-110#, 10 reps
4-130#, 8 reps
drop-110#, 8 reps
drop-90#, 8 reps
drop-65#, 8 reps

Leg Press
1-50#+sled 10 reps
2-140#+sled 10 reps
3-230#+sled 10 reps
4-320#+sled 6 reps

Squats (ass to the floor)
1-70#, 12 reps
2-90#, 12 reps
3-110#, 12 reps

Leg Curl
1-50#, 15 reps
2-75#, 12 reps
3-100#, 10 reps
4-115#, 7 reps

Deadlifts
1-125#, 10 reps
2-125#, 10 reps
3-125#, 10 reps

Calf Raises (5 second negatives)
1-45#, 15 reps
2-55#, 12 reps
3-65#, 10 reps
4-75#, 8 reps
drop-55#, 8 reps
drop-35#, 8 reps
drop-20#, 8 reps

Today I took AP, M-stak, nanovapor and torrent. I ate bowl of oatmeal with apples, 2 slices bacon, ham sandwich on ciabatta bread with pickles and mustard, handful of croutons, 1/2 c. potato salad, 2 cans tunafish on ww toast. I have almost put on 10 # in the last 3 weeks now. I finish my first cycle of mstak on sunday and then cycle off a week. Next week on my cycle week I will probably be taking it a little easy to recover a bit before my next cycle. Hopefully I'll hit 170-175 by the end of december and then it will be cutting time.

[1point21]

I'm not really feeling motivated to type all this in here anymore but I do keep track in my own notebook so for now this thread is done. I may post again in the future on here but for now I bid farewell. Check for updates on my profile with progress pics and lifting stats. I'm almost at my target weight of 170# now and then its cut time!