Game over

[doke87]

5/11/2009

So this is like my 4th workout journal that I have started up...After almost 3 years of training I have finally decided what diet fits me the best and what training styles work for me. Starting today I will be getting back on the "anabolic diet" and starting up a 2-3 week recovery/circuit training routine. After that it will be back to the heavy weights. Let the madness begin!!!

Circuit Training:
1. cardio - 10 minutes
2. bench press - 50/12 (first is %load/reps)
3. leg extension - 50/12
4. leg curl - 50/8
5. lat pulldown - 50/10
6. cardio - 10 minutes
7. military press - 50/12
8. preacher curl - 50/15
9. abdominal crunch - max exhaustion
10. back extension - max exhaustion
11. cardio - 10 minutes

*no rest between stations

Diet:
1. 6 eggs, 4 slices bacon, multi, glucosamine, 1rpm before 1rpm after, fish oil, sesamin, 1g beta alanine before
2. 8oz pork chops, 3oz broccoli, 3tsp flaxseed oil, 1 sesamin, 1 fish oil
3. 8oz lean ground beef, 3oz colby cheese, 3oz broccoli, 1tsp flaxseed oil, 1 sesamin, 1 fish oil
4.8oz salmon, 3oz broccoli, 5tsp flaxseed oil
5. 224g cottage cheese, 1 packet sugar free jello, 32g natural pb, 4tsp flaxseed oil
post w/o - 1 scoop whey, 5g creatine mono
during the day I will drink 7 scoops of xtend in 1 gallon of water

*203.5g fat, 24g carbs, 313g protein ~ 58%, 3%, 39%

[doke87]

Well I have been on the anabolic diet now for 7 weeks. I have dropped body fat, but I have begun to plateau in strength. I am currently sitting around 190 pounds. This weekend I plan on doing the usual re-feed then begin my own diet on Monday. I have been lifting now for 3 years and have made great gains and have accumulated a vast amount of info on what I need to do get big. I need to get rid of my fear of putting on tons of body fat. I just need to clean bulk and take in the extra calories that I need to grow or else I will be at 190 for the next 3 years. I am switching back to a routine where I train 5 days a week with cardio done 3-4 times, so I can hit each muscle group with all out intensity and give them enough time to fully recover. Well I am time of being a little above average. It's time for some serious growth!!!