colton's power/building routine

CwaynePickens · 03-17-2008, 08:26 AM

well ive decided that once and for all i want to focus on getting my bench squat and dead up again but i want to also keep the bodybuilding aspect of it
right now my maxes are

bench - 260 (225x5)
squat - 405 (315x9)
dead - not good at all 365 (315x6)

im gonna do 5x5's on the big 3 by increasing by 5 to 10 pounds a week
my diet's clean i try and post it as well

CwaynePickens · 03-17-2008, 08:32 AM

March 17th , 2008

-- diet -- protein / carb / fat in grams

meal 1 - whey shake - 60 / 43 / 17

meal 2 - chicken/rice - 48/40/15

meal 3 - hamburger patties - 50/0/25(pre work meal)

pre workout supps - NO/creatine multi vitamin

post workout - whey shake - 44/30/12

meal 4 - can of tuna in tbsp of olive oil 32/0/14

meal 5 - 6 ounces of chicken - 32/0/3

meal 6 - peanuts - 28/20/56

CwaynePickens · 03-17-2008, 04:03 PM

workout for 17th , 2008

--BACK DAY--

got a new record for myself !!!!

deadlift 225/5
275/5
295/5
315/5
335/5
355/5(new record)

wide pulldowns - 130/10 150/8 170/6 180/5
bent bb rows - 135/10 155/8 185/6 225/5
db shrugs - 90/10 100/8 110/6 120/5 130/5

WOO

CwaynePickens · 03-18-2008, 09:11 AM

March 18th , 2008

--diet--
so far today i'll keep updateing through the day

meal 1 - 2 ounces of peanuts - 16/10/28

meal 2 - cup of rice and tuna - 38/40/5

supp - took fat burner axis labs ( got samples of different kind )

meal 3 - 3 hamburger patties - 30/0/9

pre workout - NO muscletech whey shake 30/50/10

30min before workout - creatine

meal 4 (post workout) - whey shake - 44/30/12

meal 5 - 8 ounces of steak - 50/25/17

meal 6 desert packets from bsn

CwaynePickens · 03-18-2008, 04:07 PM

March 18th , 2008

--workout--
chest

the personal best just keep coming

Bench press -185/6
195/6
215/5
225/5
235/5
NEW PERSONAL RECORD 240/3

incline db - 55/10 60/8 65/6 70/5

cable cross's - 60/10 70/8 80/8 90/6

flat db press - 60/10 70/8 75/8 80/6

21 minutes of cardio

CwaynePickens · 03-18-2008, 07:18 PM

a little add i wanted also to explain that although being reasonable about it i dont use support equipment im a true raw lifter nothing against people who use belts and such hell when i max out in a little under two weeks i'll be useing my belt on my deadlift and squat

CwaynePickens · 03-19-2008, 08:36 AM

March 19th , 2008

--diet--

meal 1 - egg suasage cheese corsaunt ?? spell check 30/39/28

meal 2 - 6 ounces of beef 42/0/15

meal 3 - 3 tbsp of peunut butter 25/15/22

pre workout - NO product

more updates later

CwaynePickens · 03-20-2008, 09:40 AM

March 20th , 2008

--diet--

meal 1 - 3 hamburger patties - 60/0/18

meal 2 - preworkout meal whey shake - 49/42/14
supps - NO from muscle tech

meal 3 post workout - whey shake - 50/33/14
supp took second serving of NO

meal 4 - 3 hamburger patties - 60/0/15

meal 5 -

CwaynePickens · 03-20-2008, 03:32 PM

March 20th , 2008

--workout--

squats - 185/8
225/6
275/5
315/5
335/3
335/3

leg ext - 90/10 120/8 140/8 150/6

leg curl - 50/10 60/8 70/8 80/6

front squats - 95/10 135/8 155/8

did 3 sets of standing calf raises 110 pounds

CwaynePickens · 03-21-2008, 11:15 AM

March 21st , 2008

--diet--

meal 1 - woke up late - 24 ounces milk - 30/36/20
meal 2 - 3 ground chuck patties - 60/7/10

mid meal sorta a pre workout i guess - large bananna 3/35/1
more later

pre workout - NO muscletech

meal 3 post workout - shake + NO - 44/30/12

meal 4 - rice - 6/40/3

meal 5 - chicken - 50/0/14

CwaynePickens · 03-21-2008, 03:59 PM

March 21st , 2008

--worlout--
shoulders / cardio

seated bb press - 95/10
135/8
155/8
160/6
160/5

side laterals - 25/10 30/8 35/8 40/6
rear laterals - 70/10 80/8 85/8 90/6(with double pulley cable)
bb shrugs - 135/10 225/8 315/6 315/6

20 min cardio fast walk

CwaynePickens · 03-22-2008, 09:46 AM

March 22nd , 2008

--diet--
meal 1 (breakfast) - had hot wings! woo - 40/0/30

pre workout - NO from muscleTech

meal 2 post workout - whey shake + NO + chromium + creatine hp - 44/65/12

meal 3 (lunch) - rice and hot wings - 30/70/15

meal 4 - chicken breast - 40/0/3

meal 5 - (dinner) - chicken / corn - 40/30/2

CwaynePickens · 03-22-2008, 09:47 AM

March 22nd , 2008

--workout--

biceps / forearms / cardio

bb curls - 50/10 70/8 80/8 100/6

reverse wrist curls - 50/10 60/8 60/8

machine curls - 60/10 70/8 80/8

wrist rollers - 3 sets up down with 25 pounds

6 sets of various abdominals

20 minutes fast cardio on elliptical

CwaynePickens · 03-24-2008, 10:07 AM

March 24th, 2008

wow i definatly ate way to much so today im gonna go light on food

meal 1 fried up a chicken breast 6g's about 32/0/8 p/c/f

preworkout creatine hp + nirtic oxide - 0/35/0

post workout - whey shake plus creatine hp - 44/62/12

CwaynePickens · 03-24-2008, 03:43 PM

March 24th , 2008

back/abs
i keeping it light this week because im maxing next week

deadlift - warmup - 135x10
work sets - 275x5
295x5
315x5
315x5

wide pulldowns - 130x10 140x8 160x8 180x6

barbell rows - 135x10 155x8 155x8 155x8

bb shrugs - 155x10 155x8 225x6 275x6

4 sets weighted with 80 pounds crunches

CwaynePickens · 03-25-2008, 01:58 PM

march 25th , 2008

meal 1 - metrx collosal 34/48/15

meal 2 chicken sandwich 28/28/6

meal 3 - peanuts bar - 13/18/14

meal 4 pre workout - creatine - 0/35/0 plus NO

meal 5 - whey shake - 44/30/12

CwaynePickens · 03-26-2008, 11:28 AM

march 25th , 2008

shoulders , bi's , forearms

seated bb press - 10/95 8/135 8/155 6 plates total on hammer press

cable laterals - 10/25 8/30 8/35 6/40

power clean - 10/95 8/135 8/135 6/155

bb curls - 10/50 8/80 8/70

hammer curls - 10/35 8/40 8/40 6/45

CwaynePickens · 03-26-2008, 11:34 AM

March 26th , 2008

meal 1 - chicken and rice - 34/35/5

meal 2 - chicken and rice - 34/35/5

meal 3 - chicken and rice - 48/35/5

pre workout - creatine hp - 0/36/0

post workout meal 4 - whey shake - 44/30/12

meal 5 - beef - 60/5/10

CwaynePickens · 03-27-2008, 12:18 PM

March 27th, 2008

diet

meal 1 had cup and a half of rice 7/50/4

meal 2 5 ounces of chicken in olive oil - 35/5/15

meal 3 peanut butter - 22/18/30

meal 4 psot workout - shake 44/30/12

meal 5 had pizza baby WOOOOOOOOOo

CwaynePickens · 03-29-2008, 06:21 PM

http://bodyspace.bodybuilding.com/Cw...n=progresspics

those are my progress pics so far any opinions ? not a huge diff but getting there

CwaynePickens · 03-31-2008, 08:56 AM

March 31st , 2008

so far my diet today i'll keep updating through today

meal 1 bacon - 45/0/30 (yell if ya want it was goooood

meal 2 - rice 16ounces of milk - 30/70/22

pre workout - NO

post workout meal 3 - shake plus fishoil - 44/30/22

meal 4 - chicken breast - 30/0/3

meal 5 - 8 ounces of pork chop - 45/5/15

CwaynePickens · 03-31-2008, 03:13 PM

March 31st, 2008

workout - Back + abs

deadlifts - 185/6 225/5 275/5 295/5 315/5

cable rows close grip - 130/10 150/8 160/8 180/6

wide pulldowns - 130/10 140/8 150/8 170/6

machine crunch - 80/20 90/20

5 min cooldown on treadmill

CwaynePickens · 04-01-2008, 09:43 AM

April 1st , 2008

meal 1 - cup and a half of rice 8/52/4

meal 2 - 18oz of milk - 28/30/25

meal 3 - yes yes i had pizza 3 slices - 30/64/24

meal 4 post workout shake + fish oil - 44/30/20

meal 5 - pork chops - 60/14/25

CwaynePickens · 04-01-2008, 04:09 PM

april 1st , 2008

shoulders - just a quikie

power cleans - 10/135 5/155 5/175 5/185

rear delt rope pulls - one armed - 140/10 140/8 140/8 140/8

side laterals - 25/10 30/8 35/8 40/8

that was it

CwaynePickens · 04-03-2008, 08:02 PM

april 04 , 2008

last two days my diets been wacky but i'll be back on track tomorrow heres my bench workout

bench press 135warmup 10 reps 205/5 215/5 225/5 250/5 275/1

incline press - 50/10 60/8 70/8 80/6 (couldve went heavy but tomorrow do a full mody shocker workout still developing but wil post when we get it together

hammer strength press - 3 plates each side 8 reps
3 plates plus two 25's on each side 8 reps
4 plates 6 reps
4 plates plus two 10's 6 reps

CwaynePickens · 04-04-2008, 03:48 PM

march 04 , 2008

just did leg today

squat - 225/8 275/5 315/5 335/4 355/3

leg curl 60/10 70/8 80/8 90/6

weighted crunch - 60/20 70/20 80/15

20 min walk 3.0 mph

really just focused on squating today

CwaynePickens · 04-04-2008, 06:08 PM

hey im feeling pretty damn good looking the way i do being 262 pounds hell i know i aint ripped but i feel good about it

CwaynePickens · 04-05-2008, 06:37 PM

April 05 , 2008

i kinda like what motownone said in his comment on my pic it is time to take control im gonna cut but gonna take creatine on my workout day's

400 g's of protien start at 100 carbs cut down by 5g's each week and 80 g's of fat somewheres around 2400 2500

i'll try and trim up why still advancing my strength

CwaynePickens · 04-07-2008, 09:35 AM

April 07 , 2008

diet so far

meal 1 - small potato - pro-3g carb-30 fat-15

meal 2 - 8 ounces of porkchop - pro-44g carb-1g fat-10

meal 3 - 8 ounces of porkchop - pro-44g carb-1g fat-10

meal 4 - 4 table spoons of peanut butter - pro-14 carb-12 fat-34

meal 5 post workout shake plus 5 fish oil caps - pro-44 carb-30 fat-22

meal 6 - 8 ounces of meat - pro-48 carb-0 fat-20

kinda low on nutirents today around 200g protein 75 g carbs 115 fat rounded these ruff add

CwaynePickens · 04-07-2008, 04:41 PM

workout - 04-07-2008

bench - 135/10
185/3
205/3
215/3
225/3
235/3
255/3
275/3 new for me WOO

incline db press - 3 sets of 8to 10
fly's on machine - 3 sets of 8 to 10
pressdowns - 4 sets 8 to 10
skull crushers - 4 sets 10 reps

15 min cardio 5 sets of abs