WARBIRD's Journey to HUGE and RIPPED

[warbird00]

Ok a quick overview on Warbird00

I am making this journal to keep motivated over the next year. It is inspired by BoyScout and hopefully will reach the level his did...maybe...ok maybe not.

Also its going to be a sort of log for all the supps i am using

Started working out serisouly last year around April/May
Started at 168 and this summer bulked all the way up to 190 but then i stopped gaining all of the sudden. (think i was loosing little fat and gaining muscle so weight stayed the same)

Well im at college right now and trying to eat pretty clean and get plenty of protein shakes in (bought 50 lbs 2 weeks ago ) and going to be cutting in January.

This is going to be my yearlong yournal to getting to around hopefully 190-200 @ 10-12% bf

Once i cut up to 10% i am going to LIVE by this t nation article (http://www.t-nation.com/readTopic.do?id=1268956)

I am going to be using fish oil, multi, and protein powder the whole time so wont list them under supps.

This is going to be my game Plan untill the end of nex summer

October: (almost done)
Phase: Bulking
Program: HST
Supps: Storm, Glycer Grow, CEE

Novermber:
Phase: Bulking
Progam: HST
Supps: Storm, Glycer Grow, CEE

December:
Phase: Bulking
Program: HST
Supps: Storm, Glycer Grow, CEE

January:
Phase: Cutting
Program: HST
Supps: Red Acid, BCAA+G, CEE, Glycer Grow

February:
Phase: Cutting
Program: HST
Supps: Scortch, BCAA+G, CEE, Glycer Grow

March:
Phase: Cutting
Program: HST
Supps: TBD, BCAA+G, CEE, Glycer Grow

April:
Phase: Slow Bulk
Program: TBD
Supps: Storm, Glycer Grow

May:
Phase: Slow Bulk
Program: TBD
Supps: Storm, Glycer Grow

June:
Phase: Slow Bulk
Program: TBD
Supps: Storm, Glycer Grow, X Factor

July:
Phase: Slow Bulk
Program: TBD
Supps: Storm, Glycer Grow, X Factor

Hopefully this log will help me keep on track this year.

Right now i am 6'1'' and about 192 @ 16%bf

[warbird00]

Here are my final weights to my first 2 weeks of HST

But i just finished my first 2 weeks of HST of 15 reps
here are the final stats

Squat 200x15
Romanian DL 205x15
Calf Raise 225x15
BB Bench 175x15 ------too easy, need to raise weight
Dips 195x15 (was doing freeweight but now doing machine cause dont wanna carry around belt all workout, oh well)
BB Row 140x15
Pull Down 180x15
DB Shoulder Press 55x15 (****ing burned)
Lat Raise 25x10 (only one i didint get 15 reps )
DB Curls 37.5x15 (****inig burned)
Skull Crushers 90x15
BB Shrugs 215x15
Ab Machine 195x15
Side Bends 35x15
Db Fore arm curls 35x15

Gonna take out some exercises cause that is way too much to do 2x10 and 3x15

[warbird00]

Here is yesterdays workout, the first day of my 3rd week

Exercise Training Log
1. Squats [ 2 Sets ]
10x220 | 7x220 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian DL [ 1 Sets ]
10x230 | - | - | - | - | - |
--------------------------------------------------------------------------------
3. BB Rows [ 2 Sets ]
10x160 | 10x160 | - | - | - | - |
--------------------------------------------------------------------------------
4. Calf Raise [ 2 Sets ]
10x255 | 10x255 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
215x10 | 10x205 | - | - | - | - |
--------------------------------------------------------------------------------
6. Lat Pull [ 1 Sets ]
10x205 | - | - | - | - | - |
--------------------------------------------------------------------------------
7. Dips [ 2 Sets ]
10x225 | 10x225 | - | - | - | - |
--------------------------------------------------------------------------------
8. Ab Machine [ 2 Sets ]
10x225 | - | - | - | - | - |
--------------------------------------------------------------------------------
9. DB Shoulder Press [ 2 Sets ]
10x65 | 10x65 | - | - | - | - |
--------------------------------------------------------------------------------
1. DB Curl [ 1 Sets ]
5x40 | - | - | - | - | - |
--------------------------------------------------------------------------------
11. DB Forearm Curl [ 1 Sets ]
10x37.5 | - | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Nutrition/ Supps: Had breakfast of Protein Bar, Protein shake....for lunch had a Salad, pasta with chicken, something else (forgot)....Later had proteins shake.....Dinner had chicken, salad, tostada with beans and meat....before bed protein shake

Had 5g CEE and glutamine in morning

[warbird00]

Exercise Training Log
1. Squats [ 2 Sets ]
10x230 | 10x230 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian DL [ 1 Sets ]
10x260 | - | - | - | - | - |
--------------------------------------------------------------------------------
3. BB Rows [ 2 Sets ]
10x165 | 10x165 | - | - | - | - |
--------------------------------------------------------------------------------
4. Calf Raise [ 2 Sets ]
10x255 | 10x255 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
210x10 | 10x210 | - | - | - | - |
--------------------------------------------------------------------------------
6. Lat Pull [ 1 Sets ]
10x210 | - | - | - | - | - |
--------------------------------------------------------------------------------
7. Dips [ 2 Sets ]
10x225 | 10x225 | - | - | - | - |
--------------------------------------------------------------------------------
8. Ab Machine [ 2 Sets ]
10x225 | 10x225 | - | - | - | - |
--------------------------------------------------------------------------------
9. DB Shoulder Press [ 2 Sets ]
10x65 | 10x65 | - | - | - | - |
--------------------------------------------------------------------------------
1. DB Curl [ 1 Sets ]
10x40 | - | - | - | - | - |
--------------------------------------------------------------------------------
11. DB Forearm Curl [ 1 Sets ]
10x40 | - | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout: I used to hate BB Rows but i love them now. I finally got my form down and am just pumping them out!!! On the Romanian DL i read my journal wrong and accadentally did 260 instead of 230 :/

Nutrition/ Supps: Had usual breakfast, lunch, dinner. Lots of meat for dinner . It was sweet. PWO shake and pre bed shake again.

Didnt take shock therapy today cause wanted to see how i felt. Didnt feel bad at all untill i felt a little sick at the end of my workout. Didnt really have a pump at all tho so i can see the effects of Shock Therapy are really kicking in. Next workout gonna take some sample Cistruvol5 (think its called that) see how my endurance is.

[warbird00]

Exercise Training Log
1. Squats [ 2 Sets ]
10x235 | 7x235 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian DL [ 1 Sets ]
10x245 | - | - | - | - | - |
--------------------------------------------------------------------------------
3. BB Rows [ 2 Sets ]
10x170 | 10x170 | - | - | - | - |
--------------------------------------------------------------------------------
4. Calf Raise [ 2 Sets ]
10x270 | 10x270 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
210x10 | 10x210 | - | - | - | - |
--------------------------------------------------------------------------------
6. Lat Pull [ 1 Sets ]
10x215 | - | - | - | - | - |
--------------------------------------------------------------------------------
7. Dips [ 2 Sets ]
10x240 | 10x240 | - | - | - | - |
--------------------------------------------------------------------------------
8. Ab Machine [ 2 Sets ]
10x225 | 10x225 | - | - | - | - |
--------------------------------------------------------------------------------
9. DB Shoulder Press [ 2 Sets ]
10x70 | 8x70 | - | - | - | - |
--------------------------------------------------------------------------------
1. DB Curl [ 1 Sets ]
10x42.5 | - | - | - | - | - |
--------------------------------------------------------------------------------
11. DB Forearm Curl [ 1 Sets ]
10x40 | - | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout: It was pretty good as far as energy. Didnt hit two of my lifts tho...only got 7 reps of 2nd set of squats and 8 reps of second sets of DB Shoulder Press. Gonna have to lower the weight.

Nutrition/Supps: Took Shock Therapy and didint feel too bad. At the end kinda felt sickly but the pump was good. Also took CEE and Glycer Grow pre workout. Also took Cistruvol5 and had great endurance!! wasnt really winded all workout, it was crazy.
As far as meals went i had my usual protein shake/protein bar for breakfast, lunch wasnt that good, not too much protein, then PWO shake was 40 g protein and 60g carbs. Dinner was good, had 2 chicken patty things, and one salsbury steak and a salad. Before bed protein shake as usual

[pu12en12g]

Nice detail and solid numbers IMO !!

[warbird00]

Exercise Training Log
1. Squats [ 2 Sets ]
3x245 | 0x0 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian DL [ 1 Sets ]
10x255 | - | - | - | - | - |
--------------------------------------------------------------------------------
3. BB Rows [ 2 Sets ]
10x175 | 10x175 | - | - | - | - |
--------------------------------------------------------------------------------
4. Calf Raises [ 2 Sets ]
10x270 | 10x270 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
10x215 | 10x215 | - | - | - | - |
--------------------------------------------------------------------------------
6. Lat Pull [ 1 Sets ]
10x220 | - | - | - | - | - |
--------------------------------------------------------------------------------
7. Dips [ 2 Sets ]
0x0 | 0x0 | - | - | - | - |
--------------------------------------------------------------------------------
8. Ab Machine [ 2 Sets ]
0x0 | 0x0 | - | - | - | - |
--------------------------------------------------------------------------------
9. DB Shoulder Press [ 2 Sets ]
10x70 | 0x0 | - | - | - | - |
--------------------------------------------------------------------------------
10. DB Curl [ 1 Sets ]
0x0 | - | - | - | - | - |
--------------------------------------------------------------------------------
11. DB Forearm Curl [ 1 Sets ]
0x0 | - | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
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Workout: VERY ****ty. Felt like **** and only finished about half the workout. Almost yacked when i was doing 2nd set of DB Shoulder Presses so just stopped. Also my knee hurt when i was doing squats so diidnt do any.

Supps/Nutrition: Had breakfast, then protein shake, Dinner, PWO shake with oats, protein shake before bed. Its a weekend so they only give us 2 meals pretty ****ty. But the Shock Therapy is making me feel like **** so next workout im going to be experimenting and not taking ANY supps pre workout. Ill take some CEE after and 2 scoops of Glycer Grow (or however many pu12 recommends i can take post workout)

[pu12en12g]

Supps/Nutrition: Had breakfast, then protein shake, Dinner, PWO shake with oats, protein shake before bed. Its a weekend so they only give us 2 meals pretty ****ty. But the Shock Therapy is making me feel like **** so next workout im going to be experimenting and not taking ANY supps pre workout. Ill take some CEE after and 2 scoops of Glycer Grow (or however many pu12 recommends i can take post workout)

1. How many are you taking PRE ?

2. As far as the knee pain, that's NO joke since it will impact both squats and deads... have you tried warming up the knee with high rep leg ext / leg curls ?

3. Is it a popping pain ?

4. History of knee pain / injury ?

[warbird00]

1. How many are you taking PRE ?

2. As far as the knee pain, that's NO joke since it will impact both squats and deads... have you tried warming up the knee with high rep leg ext / leg curls ?

3. Is it a popping pain ?

4. History of knee pain / injury ?

1. i take 3 scoops pre

2. and i was going to just go do leg extensions and see how it felt but i ended up bailing out of the gym before that

2. Not really popping

4. No history

Its a pain on right right knee on the out side. Like when i do ATG squats it starts to hurt. im pretty sure this happend this summer and i kept squatting (stupid me) and it eventually went away. Im gonna take next squat session off and maybe even thursday off from squats...well see how it feels. It kinda hurts just sitting here :/

[warbird00]

Just felt like posting some pics i just took
myback and legs have changed the most but arms were the easiest

Bycept


Trycept

[warbird00]

Exercise Training Log
1. Squats [ 2 Sets ]
0x0 | 0x0 | - | - | - | - |
--------------------------------------------------------------------------------
2. Romanian DL [ 1 Sets ]
10x260 | - | - | - | - | - |
--------------------------------------------------------------------------------
3. BB Rows [ 2 Sets ]
10x180 | 10x180 | - | - | - | - |
--------------------------------------------------------------------------------
4. Calf Raises [ 2 Sets ]
10x285 | 10x285 | - | - | - | - |
--------------------------------------------------------------------------------
5. BB Bench [ 2 Sets ]
10x220 | 10x220 | - | - | - | - |
--------------------------------------------------------------------------------
6. Lat Pull [ 1 Sets ]
10x220 | - | - | - | - | - |
--------------------------------------------------------------------------------
7. Dips [ 2 Sets ]
10x255 | 10x255 | - | - | - | - |
--------------------------------------------------------------------------------
8. Ab Machine [ 2 Sets ]
10x240 | 10x240 | - | - | - | - |
--------------------------------------------------------------------------------
9. DB Shoulder Press [ 2 Sets ]
7x75 | 10x70 | - | - | - | - |
--------------------------------------------------------------------------------
10. DB Curl [ 1 Sets ]
10x45 | - | - | - | - | - |
--------------------------------------------------------------------------------
11. DB Forearm Curl [ 1 Sets ]
10x42.5 | - | - | - | - | - |
--------------------------------------------------------------------------------
Exercise Training Log (ETL System Beta) - Provided by Hybrid-X
Sign-up for email alerts of supplement testing & contest opportunities!

Workout: Didnt feel to bad this workout. No usual stomach aches, except for a little one at the end. Didnt hit some numbers i wanted but oh well

Diet/Supps: Had the usual meals except for dinner went out to get hamburgers....
Did not take ANY preworkout supps and felt so much better. I only started to feel bad when i was doing DB Shoulder Press as usual but it wasnt that bad this time and it went away pretty fast. After i worked out i took 2 scoops of GLYCER GROW and CEE.

[warbird00]

So i got back from Africa last week and lost like 3-4 lbs :/

Good news is that before i left i got my bf tested and i was 13.5% @ 190 lbs!!! which means i gained 5 lbs of muscle and lost 5 lbs of fat over like a 3 month perioud

Worked out chest/tri/shoulders/forarms today. lost quite a bit of streangth. oh well, ill get back up

Totals
218p 227c 80.5f
2504.5 cals

[warbird00]

Hit back/biceps today, didnt loose as much streangth as chest but still it sucks

232p 189c 46f
2098 cals

[warbird00]

No Workout

253g protein, 213g carbs, 78g fat

2566 cals

[warbird00]

Leg/Calves/Traps workout

239g protein 192g carbs 53g fat

2201 cals + locarb monster (6g carbs) and alcohol :/ (my one night to drink this week, didnt drink too much tho)

[warbird00]

****ing gym was closed so just playing tennis with my friends instead of cardio

242 protein 210 carbs 51 fat
2267 cals

i dunno why it says i gained fat. the scale is just ****ing up

[warbird00]

Chest/Tri/Shoulder/Forearm Day

246 protein 228 carbs 47 fat
2319 cals

Gained a lot of streangth back. Last week i got 225x8x6x4 and this time i got 230x9x7x5

[warbird00]

Cardio Day

242g protein, 194g carbs, 55g fat
2239 cals

Today was my first day of cardio since summer. I surprised myself by being in fairly good shape. Biked for 40 mins, switching up the intensities from low to med to fairly hard.

Cardio Stats

40 mins
8.27 miles
385 cals burnt

[warbird00]

Back/Bicep/Abs Day

This is the completion of my first week
i measure 184 lbs @ 15.1% on my scale. A little too much weight lost but a lot of it is probably water weight.

240g protein
215g carbs
52g fat
2288 calories

My streangth is still increasing at the rate it would if i was bulking! Really happy about that

[warbird00]

Cardio Day

246g protein
214g carbs
71g fat

2479 calories + alcohol :/ + burrito

Only did cardio for 30 mins today cause also played basketball and it was pretty damn intense. Cardio numbers are

30 mins bike
6.25 mi
300 cals burnt
+basketball
1 hr
Freaking intense! Havnt run that hard for so long

[pu12en12g]

Lookin solid !

[warbird00]

Lookin solid !

today was my first cheat meal in 8 days!! it was so fraking good. goddamn
only had like 4 shots cause wasnt feeling too good cause low carbs at night but then got burrito and my buzz totally went away but decided not to drink anymore. so probably only got like 250 cals from that and some chaser from my low carb monster so that wasnt too bad

[warbird00]

No workout today

258g protein
160g carbs
53g fat

2149 cals

Pretty uneventfull day. Im probably gonna pass out soon cause last night or you could say today i went to bed at 4:30 :/

[warbird00]

Chest/Tri/Shoulder/Forearm workout today

On bench i hit 235x8 so my streangth is still increasing. im trying to get back to 245x10 which i was at before i went on vacation

234g protein
220g carbs
55g fat

2311 calories

Also did cardio today because i had a basketball game and it was freaking intense! thats why my carbs are high

[warbird00]

Cardio day

244g protein
216g carbs
56g fats

2336 cals

Cardio-
30 mins
6.27 mi
270 cals burnt
+1 hr of tennis

[warbird00]

No workout today, i felt sick so just took it easy
also today was supposed to be my re feed so by lunch i have already consued like 180g of carbs but then i felt realy ****ty so decided to not workout and didint eat any carbs for the rest of the day so im gonna have my refeed tomaro

243g protein
224g carbs
43g fat
2255 cals

[warbird00]

Today was my official re feed. kinda went oer board on the carbs. all healthy tho, no junk. just so many carbs it was hard to count

Totals
188g protein
430g carbs
45g fat

2877 cals

Workout was REALLY good. Even tho i was sorta sick and have been sick for the last couple days hit all new PRs. It defenently was the carbs!

[warbird00]

No workout today
Am getting over being sick so decided to not do cardio and take it easy

Also decided to bust out my electric caliper thing out, forgot i had it, heres some readings:
Chest: About 7, sometimes 8
Lower Abs: Between 16-18
Obliques: 4 or 5
Thigh: 16-18 (this one was freaking hard, all over the place)

EDIT: HOLY ****!! i just measured my waist and ive lost almost 1 inch!!

265g protein
126g carbs
68g fat
2176 cals

Had to go into town to sign the lease for my house next year and decided to see what McDonals had. I chose chicken strip things for some reason and they had like 40g fat!! I hadnt eaten fast food in like 6 months and hadnt eaten McDonals in like 2 years. Oh, well. Also after i ordered i saw some people who got like chicken sandwitches wiht whole wheat bread which didnt look too unhealthy...damnit

[warbird00]

Leg/Calf/Traps Day
I had the most intense deadlift session today. Go 370x3x5. trying to get back to 390x3x5

261g protein
192g carbs
70g fat
2442 cals

For dinner had roast beef and looked up the nutrition facts after and it has 20g fat!!! JEEZ!!

[warbird00]

Averages
236g protein
239g carbs
54g fat
2386 carbs

Cheat Meals/Alcohol
One night had 5 light beers :/
Another night had half ass session of drinking vodka
1 burrito (Mmmm....it was sooo good)

OVERALL
Streangth increasing, first carb up, felt great overall!