TriednTrue Workout Journal

[TriednTrue]

Hey everyone! I'm back up here on Bodyspace after some time off. I will be starting my new workout journal for 2009 which will consist of my contest prep for Muscle Mania Las Vegas, Light Heavyweight Division!!

Thanks again everyone for the continued support!!!!

[TriednTrue]

So last night I hit up the wheels during my workout. I have recently changed my entire routine to increase strength and overall mass. I am currently standing at about 200-205lbs and plan on gaining at least another 10-15lbs before leaning down.

Legs:

Warm up set: Leg Extensions 60lbsx30reps

Leg Press: 370lbsx10/ 640lbsx10/ 720lbsx10/ 1000lbsx10/ 910lbsx10

Squat: 135lbsx40/ 225lbsx4/ 315lbsx4/ 365lbsx8/ 315lbsx10/ 285lbsx10/ 225lbsx12

Front Squat: 135lbsx10/ 225lbsx6/ 185lbsx8/ 135lbsx10

This was a relatively short workout with a focus on high intensity!!

[dkroboth]

Pretty solid man, best of luck on your bulk. What does PHF stand for?

[dkroboth]

Pro
Hormones
Free?

[TriednTrue]

Meal 1: 8 egg whites. 2cup brown rice, protein shake, 1 cup coffee

Meal 2: Protein shake

Meal 3: Chicken Sandwich w/avocado, 1 cup fruit

Meal 4: Protein shake

Meal 5: Footlong Subway sandwich w/ double chicken breast

Meal 6: Protein shake

Meal 7 (Post Workout): Steak, White Rice, Salad

Meal 8: Protein Shake


Leg Workout: Short but INTENSE!!!

Leg Extensions: 100lbsx20/ 150lbsx20/ 205lbsx12/ 260lbsx12/ 260lbsx12

Leg Press: 370lbsx12/ 640lbsx6/ 820lbsx10/ 1000lbsx12/ 1090lbsx10/ 1200lbsx6

Squat: 135lbsx12/ 225lbsx10/ 225lbsx12/ 225lbsx15

Standing Calf Raise: 100lbsx20/ 150lbsx20/ 320lbsx15/ 320lbsx15

[TriednTrue]

Meal 1: 8 egg whites, 2 cup brown rice, Protein shake w/milk, 4Tbs peanutbutter

Meal 2: Footlong chicken sandwich, no cheese

Meal 3: Same as meal #2

Meal 4: Chicken breast, 1.5 cup brown rice

Meal 5: (postworkout) Protein shake w/carbs

Meal 6: 4Tbs Peanutbutter, 1 glass of milk



Workout: Chest

Pushups 20rep

Flat Bench: 135x10, 225x4, 315x6-3-2, 315x5-3-2, 225x 4-2-2, 205x12

Incline Bench: 135x10, 224x4, 275x5-3-2, 275x3-2, 225x5-3-2, 135x12, 135xx20

Cable Chest Fly: single arm 70x15, 70x15, 70x15

Cable Tri Ext: 100x10, 100x10, 100x10

Cable Crunch: 60x40, 60x40, 60x40

[wazzu]

hey brotha, thanks for sharing!!

what is the macro break up that you are looking for?

keep at it

[TriednTrue]

Originally Posted by wazzu

hey brotha, thanks for sharing!!

what is the macro break up that you are looking for?

keep at it

Don't really have an exact break down just eating as much as possible haha

[TriednTrue]

Meal 1: 6 egg whites, 2cups brown rice, Protein shake w/milk, 4Tbs peanutbutter

Meal 2: Protein shake

Meal 3: Footlong Chicken Sandwich w/avocado

Meal 4: Chicken w/ avocado

Meal 5: Protein shake

Meal 6: Frozen Yogurt and Protein shake

[TriednTrue]

So after a nice day of rest I decided to hit up some back and blow through this plateau. Been having some troubles adding mass to my back but with this new routine I'm sure the lbs will come fast!!

Meal 1: Bowl cereal, 4Tbs peanut butter, Protein shake w/milk

Meal 2: Chicken breast. 2cup brown rice, Avocado

Meal 3:Protein Shake, 2 yogurts

Meal 4: Chicken Breast, Avocado, Potato

Meal 5post workout) Protein Shake

Meal 6: Frozen Yogurt

Meal 7: Protein Shake


Back:

Pull ups 10/10/10/10

Bent over BB Row: 135x10/ 225x6/ 275x6-3-2/ 275x5-3-2/ 250x8-2/ 250x6-4

Deadlift: 135x10/ 225x4/ 315x6/ 315x14/ 365x8

Hammer Pull Down: 180x2/ 270x4/ 360x5-4/ 360x5-4/ 270x8-2/ 270x10

[TriednTrue]

Legs!!!

Leg Ext: 150x12/160x12/ 205x2/250x12/ 250x12

Leg Press: 600lbsx10/ 800lbx10/ 1000lbx4/ 1200lbx10/ 700lbx15

Standing Calf Raise: 120x20/ 150x20/ 300x20/ 320x18

Leg Ext: 250x12/ 300x12/ 300x12/ 160x20

Cable Crunch: 60x40/60x40/60x40

[ldaniel13]

You should get a dip/pullup belt and add some weight for your pullups. It has done great things for my back mass/strength. Good Luck.

[TriednTrue]

Originally Posted by ldaniel13

You should get a dip/pullup belt and add some weight for your pullups. It has done great things for my back mass/strength. Good Luck.

Yes I def gotta do that!! Thanks for the help, I'll keep you posted on how it works out!!

[XNick EdgeX]

Killin it on those presses bro!

[Endeavourer]

Hey Nate, good to see your new journal... i'll follow this mate... good luck!

__________________
Check out my Online Journal:
> The Basics.. Mass, Strength. - 10/8/4/MAX!

[knp_2002]

Hey man was just curious how much cardio if any you put in on a weekly or daily basis

[buffgrk]

looking forward to the journal bro, keep up the good work - Jim

[cportz13]

Originally Posted by TriednTrue

Yes I def gotta do that!! Thanks for the help, I'll keep you posted on how it works out!!

If you're cheap like me, I grab a 25-45lb dumbbell and hold it in my feet for pulls-ups and dips...Usually get in 6-8 and then drop weight and continue exercise to failure...added massive spread to my lats in no time flat...Also good exercise for working lower leg shin muscles (Tibilais Anterior mainly)

[Mattomatic]

Originally Posted by TriednTrue

So after a nice day of rest I decided to hit up some back and blow through this plateau. Been having some troubles adding mass to my back but with this new routine I'm sure the lbs will come fast!!

Meal 1: Bowl cereal, 4Tbs peanut butter, Protein shake w/milk

Meal 2: Chicken breast. 2cup brown rice, Avocado

Meal 3:Protein Shake, 2 yogurts

Meal 4: Chicken Breast, Avocado, Potato

Meal 5post workout) Protein Shake

Meal 6: Frozen Yogurt

Meal 7: Protein Shake


Back:

Pull ups 10/10/10/10

Bent over BB Row: 135x10/ 225x6/ 275x6-3-2/ 275x5-3-2/ 250x8-2/ 250x6-4

Deadlift: 135x10/ 225x4/ 315x6/ 315x14/ 365x8

Hammer Pull Down: 180x2/ 270x4/ 360x5-4/ 360x5-4/ 270x8-2/ 270x10

does the slash mark mean u do 135x10 rest then 225x6 and so on?

[TriednTrue]

Originally Posted by knp_2002

Hey man was just curious how much cardio if any you put in on a weekly or daily basis

Sorry took me awhile to get back on track with this diet and routine, been caught up with school, work, and just daily life. Yes I will be incorporating about 20-30min of cardio 3 days a week (off days)

[TriednTrue]

Originally Posted by cportz13

If you're cheap like me, I grab a 25-45lb dumbbell and hold it in my feet for pulls-ups and dips...Usually get in 6-8 and then drop weight and continue exercise to failure...added massive spread to my lats in no time flat...Also good exercise for working lower leg shin muscles (Tibilais Anterior mainly)

This has def helped with Lat and Tri development. Throw on a #35 plate for pull ups and #90 for dips, still need to up the weight for pull ups haha

[TriednTrue]

Leg Ext: #225x10/#145x30
Sumo Press: #590x10/ #410x25
Standing Calf Raise: #12x10(static hold 15sec)/ #8x15
DB Curl: #50x9-3-2
Preacher Curl: #60-50-40-30-20x30 total (drop set)
Leg Raise 20-20-20