Coulaid’s Journal Of Continuous Improvement!

[Coulaid]

Coulaid’s Journal Of Continuous Improvement!

Background: Age: 19
Body type: Endomorph
Height: 5’10
Weight: 184lbs Down From 275lbs
Body Fat: 11% Down From Unknown amounts
LBM: 164lbs
Body type: Endomorph
Currently: Maintaining (Soon To Bulk! )
Current Pics Attached!

Measurements Neck: 15”
Arm: 12.5”
Chest: 38.5
Waist (Measured At Belly Button): 33.5”
Quad:21.5”
Calf: 15.5”

Training History: 5 Years, Many different principals used:
Max-OT, HST, Training body parts 2x a week.


Goals: 1. Always Improve Myself
2. Long Term 200lbs @ 6% body fat

Cardio Schedule: I will do AM cardio 4 – 5 times a week. I take 1.5 serving whey pre-cardio and during cardio. I cycle stimulants prior to cardio. Cardio length is 35 minutes + a 5 min cool down. The fifth day is optional on Sunday. But my four mandatory days are: Monday, Tuesday, Thursday, and Friday. I wear a heart monitor and try to keep my heart rate in the zone but sometimes I exceed my target zone.

Training Schedule: I will be training four times a week, hitting each body part one time. My split look like this:

Monday: AM Cardio + P.M. Back\Traps\Abs
Tuesday: AM Cardio + P.M. Delts\Tri’s
Wednesday: AM Cardio Only
Thursday: AM Cardio + Chest\Bi’s\Abs
Friday: AM Cardio + P.M. Legs
Saturday: Rest
Sunday: AM Cardio (Optional)

Lifting normally last 90 minutes. My principals are volume. I lift as heavy as I can but I do a lot of exorcizes and reps. I like this set up a lot better then anything other principal. My Core lifts are the standard Bench, Squat and Deadlifts.

Diet: To Be Updated. Currently I am eating 1908 Calories. I am eating 216g of protein, 117g of carbs and 62g of fat. This will be updated with exact diet soon.


Supplements: The Supplements I am using are:
Higher Power ZMA (Pre Bed)
PrimaForce Max CLA (4 Grams)
PrimaForce Elastamine (3 x a day)
PrimaForce Lean Green (2 x a day)
PrimaForce Substance (Pre+Post Workout)
Scivation NOxidant (After workout\Pre breakfast non lifting days)
Scivation Xtend (3 x a day)
Scivation Sesamin (3 x a day)
Scivation NueroStim +C (Pre-Cardio)
ErgroPharm AMP (Pre Cardio)
NOW Vitamin E (400 IU’s a day)
NOW ADAM (2 x a day)
NOW Vitamin C (1 gram breakfast, 1 gram post workout)
NOW Omega-3 (7 grams a day)
NOW MSM (4 grams a day)
XF Ultra Peptide (Pre Bed)

Drugs: None

How I Will Update: I will update daily. I am in college so my time is tight with training, class studying and all of that fun plus the fact I am cooking all of my foods. But I will update it in how workouts and cardio went. I will weigh in every Sunday with new weight\body fat and lean body mass.


Past Logs\ Reviews:

PrimaForce\Scivation Transformation Contest!

Met-Rx AMPED ECN Log

Syntrax Nectar Fuzzy Navel Review

Syntrax Nectar Samples Review

PrimaForce Substance Grape Review

VPX Micellean Chocolate Review

Ergropharm GF Pro Blueberry Madness

[Coulaid]

Enjoy!

[young_squatter]

"SUBSCRIBES" Good luck bro, Cant wait to see your bulk.

[Coulaid]

Good cardio this mourning. I still have some doms from my leg workout so i didnt sprint. But i am thinking that since i will be trying to gain as much clean muscle that i should worry about my heart rate. when i stay into my target range the % of muscle burned is 30% less then when i sprint. So i belive i am burning more fat then muscle. I will be posting this for everyone to follow!

Machine: Eliptical

Time: 35mins + 5min cool down

Stim: 3 Scoops NueroStim+C + 2 Syneburn

Cals: 564

Percent Of Fat: 50%

Max Heart Rate:158

Avg Heart Rate: 147

Later Today: Back\Traps\Abs and 3 Hour Night Class

[homelifter]

Nice workout Coulaid. Wish I had some cardio equipment at home. Someday!

[Coulaid]

Yeah... when its warm out i prefer to run outside. It's more refreshing! But thats what you get when your from chicago

[young_squatter]

Nice cardio bro, I also have a 3 hour night class, but not until tomorrow.

[Coulaid]

Nice cardio bro, I also have a 3 hour night class, but not until tomorrow.

Thanks. No matter what i always seem to get stuck with one

[Coulaid]

Not the best workout today. For the deads i couldn't keep the reps i did from last week. I am thinking that its my doms in my legs. I will adjust my leg workout so this doesnt happen again. I was able increase my 1-arm row. Also my pull ups felt very stong. Considering its my weakest lift i was very happy to feel improvemnt.

Deadlift: 1x2 @ 405lbs, 2x1 @ 405lbs -Doms effected this lift. Next week i will drop the weight but up the reps hopefully 8-10.

1-Arm Row: 2x12 @ 85lbs, 1x10 @ 90lbs

Lat Pull Down: 3x8 @ 144lbs

Cable Row (V-Bar): 3x12 @ 168lbs (Will increase next week)

Assisted Pull Ups: 1x18 @ -60lbs, 2x8 @ -50lbs

Shrugs: 3x12 @ 295lbs

Reverse Shrugs: 3x12 @ 275lbs

DB Shrugs: 3x12 @ 100lbs

Later Tonight: Business Law

Tomorrow: AM Cardio PM Delts\Tri's

[young_squatter]

Good workout bro, I wish I could pull 405, keep up the good work.

[Coulaid]

Good workout bro, I wish I could pull 405, keep up the good work.

Thanks... You will soon enough. When you do its gonna be awsome!

[Coulaid]

Good cardio this mourning. All of the elpitcals were taken so i went to the steps. The only thing that upset me is that i would have prefered the elptical just to insure my legs full recovery. I think they are but i want to be sure. I normally use level 13 on the steps but today i used level 11 because i wanted to be sure the percent of fat burned wasn't 25-30% but 50-60%.

Machine: Steps

Time: 35mins + 5 min cool down on tredmill @ 3mph

Stim: 2 Amp + E (25mg)

Cals: 512

Percent Of Fat: 50%

Max Heart Rate: 153

Avg Heart Rate: 137

Later Today Delts\Tri's

[Reps n Sets]

Bro, I'm not trying to flame or anything but are you sure you are at 11% BF?

[Coulaid]

sure nope... but i follow the same reading on my ormon body fat analyzer. http://www.bodybuilding.com/store/om/body.html It's used to see gaining and loosing bf. I have used calipers i get readings every where. I also tend to hold my fat in chest and stomach area but my legs are pretty lean copaired to every where else IMHO.

[Coulaid]

Good workout today. I worked my tri's before my delts in order to shock my delts. I feel like they havent been improving at the rate of my other body parts. My DB press has been in a funk and thats my favorate delt exersize and its been holding stready.

Smith CG Bench: 1x12 @ 195lbs, 1x11 @ 205lbs, 1x9 @ 205lbs, 1x6 @ 205lbs

V-Bar Press Down: 1x6 @ 84lbs, 2x8 @ 72lbs

Tri Xtension: 3x10 @ 75lbs

DB Xtension: 1x12 @ 70lbs >> 1x10 @ 60lbs, 1x9 @ 75lbs >> 1x6 @ 65lbs

Military Press (Standing): 1x10 @ 115lbs, 1x8 @ 115lbs, 1x9 @ 115lbs, 1x7 @ 115lbs

Cable Side: 1x12 @ 24lbs, 1x10 @ 24lbs**, 1x12 @ 24lbs

Smith Military: 1x7 @ 155lbs, 1x5 @ 155lbs, 1x3.5 @ 155lbs

DB Front Raise: 1x8 @ 35lbs >> 1x10 @ 25lbs, 1x10 @ 25lbs >> 1x12 @ 20lbs

>> Denotes Super Set

** I tried 36lbs but only got 2 reps and dropped the weight.

Very good workout. I am very happy with it!

Tomorrow: AM Cardio, PM Rest

[young_squatter]

Nice workout bro, your delt lifts are very strong especially after hitting your tris, your the man, keep it up bud.

[Coulaid]

Thanks... The biggest change i noticed during the last sets of my delts they seemed just to give out. This wa big in the military press i barely got that 7th rep up. And on the smith i failed on the 4th rep.

[Coulaid]

Pretty good cardio today. I kept the hr pretty low to see how the percent of fat burned is effective. I found when i did slow cardio the percent was only 40% but today felt like a slow jog and it was at 55%. So i think i will stick with this pace to keep muscle glycogen up and try my hardest not to feel or get depleated. Sorry for the delay who knew college required some work This cardio was preformed 1st thing in the mourning.

This was my last day on NeroStim+C i will be using NueroStim on the days where i was using NueroStim+C.

Machine: Elptical

Time: 35mins + 5min Cool down

Stim: 3 Scoops NeuroStim+C + 2 Syneburn

Cals: 511 Cals

Percent Of Fat: 55%

Max Heart Rate: 147

Avg Heart Rate: 138

Tonight: Study

Tomorrow: AM Cardio, PM Chest\Bi's\Abs

[young_squatter]

Nice cardio bro, good luck studying

[Coulaid]

Thanks... Thanks i need it... Accounting.

[Coulaid]

Solid cardio today. I am really trying not to depleate myself during cardio. I felt like before when i was sprinting that i was very depleated after and i felts my weights went down. I like keeping the weights up because the greater LBM the more calories burned at rest and more calories burned at rest = more calories I can eat.

Machine: Elpitcal

Time: 35mins + 5 Min Cool down

Stim: 2 Amp + E

Calories: 511

Percent Of Fat: 55%

Max Heart Rate:147

Avg Heart Rate: 138

Later Today: Chest\Bi's\Abs

[young_squatter]

Nice cardio bro, smart idea not sprinting.

[Coulaid]

Thanks.

[Coulaid]

Great workout today. The only real weight increase was on straight bar curl but both my chest and bi's feel great! They are pretty tierd. I am currently working on my diet and workout. I will prop start out at 2300-2500cals. Hopefully i will get up to 3000-3500 cals by the end of it.

DB Bench: 1x8 @ 90lbs, 2x5 @ 90lbs

DB Incline: 1x12 @ 75lbs, 1x7 @ 80lbs, 1x6 @ 80lbs

Smith Bench: 1x6 @ 215lbs, 3x5 @ 215lbs

DB Flies: 1x12 @ 40lbs, 1x8 @ 40lbs, 1x10 @ 40lbs>>1x6 @ 35lbs

Staight Bar Curl: 2x8 @ 95lbs, 1x7 @ 95lbs, 1x6 @ 95lbs

DB Curl*: 1x12 @ 30lbs, 2x8 @ 35lbs

Hammer Curl: 1x10 @ 35lbs, 2x8 @ 35lbs

Cable Curl: 1x12 @ 84lbs>>1x10 @ 72lbs, 1x12 @ 84lbs>>1x9 @ 72lbs

* On DB Curl I normally twist my arm as I curl this time i kept my arm staight and panted in my hip.

Tomorrow: Legs

[young_squatter]

Nice workout bro, Hey if you need any help with ideas for that diet,I can help.

[Coulaid]

Nice workout bro, Hey if you need any help with ideas for that diet,I can help.

Thanks.... i was planning on picking your mind for another trusted option. Would you mind pming me your email and i will email you the excell file.

[Coulaid]

What i workout. I hit a pleateu on my legs which i felt is from overtraining them a bit. So i did the three "Core" leg exersizes IMHO. I finished up with 2 finishers. On SLDL I got over my fear of lower reps. I got all the way up to 275lbs. I felt it more in my legs at the greater weight then at the lighter weight! My legs feel very good right now. Last week they felt over worked and my recovery showed being sore until tuesday. I hope this workout has better results.

Smith Squats: 3x5 @ 275lbs, 1x3 @ 285lbs

Leg Press: 1x12 @ 360lbs, 1x12 @ 450lbs, 2x3 @ 540lbs

SLDL: 2x12 @ 225lbs, 1x10 @ 255lbs, 1x6 @ 275lbs

Seated Leg Curl: 2x12 @ 160lbs

Leg Xtensions: 1x12 @ 180lbs, 1x12 @ 210lbs

Standing Calf: 1x12 @ 187lbs, 3x12 @ 200lbs

Seated Calf: 3x12 @ 180lbs

Great workout!

Tonight: Rest

[Coulaid]

Good cardio today. I got my percent of fat up to 60% which i am very happy about. I hope to figure out this week how to get it up to 70% The calories were down but durking a bulk im more worried about putting on solid muscle then mainitaing or loosing.

Machine: Elptical

Time: 35mins + 5min Cool Down

Cals: 429

Percent of Fat: 60%

Max Heart Rate:138

Avg Heart Rate:126

Later today: Rest + Accounting + Superbowl!!!!!!!

[young_squatter]

Nice cardio bro, have you made a new workout program yet?

[Coulaid]

Thanks... It's in the works. Working on the 2nd half of the week.