Rustywalks journal

[rustywalk]

My journal

I decided to post my journal here, I am a full time lurker on these forums, rarely ever post. I have learned alot. I want to personally thank scivation, derek charlebois, for all the free information, the free diet, and training programs they laid out they offer great advice. Also want to thank Layne Norton for inspiring me to stay natural for life.
Been the ocassional lifter since i was 16 years old. Nothing serious until last year in august 2007, started at about 148 pounds, Bulked up to 168. Got injured and lost all my weight. Restarted on 1-1-08 started lifting again at 155 pounds, been clean bulking since. Today I am up to 170 pounds at about 16 % bodyfat. I wan to keep on bulking until i get up to 180, I will reasses from there whether to keep bulking or cut. I Decided to post here so i can learn from others, and for some motivation, so feel free to critque anything i do, and give me some feedback.
My ultimate goal is to 1 day step on a natural bodybuilding stage. but right now I need to add a whole lot more muscle before i can do that.

My goals

-short term is to bulk to 180 pounds and keep my bodyfat % the same.
-My long term goal is to eventually hit 200 pounds, with 10% bodyfat.
-keep my joints healthy.
-Biceps to measure 16inches
-chest to measure 44 inches
-Right now just focusing on light weights high reps, but eventually want to get my 1 rep max on squat to 400 pounds and my 1RM on deadlift to 400 also. Also want to get my bench up to 350 pounds for a 1 rep max
Previous Personal Records for Strength are: benches 300x1, Deadlift 325x6, Squated 330x6,

The diet I am following is the Lean Mass diet by scivation.
Im eating Daily

Meal 1-
-16 ounces of milk
-2tblsp peanut butter
-2 slices of wheat bread
-sups, 5g creatine, 5g glutamine, Multivitamin, Fish Oil, sesamin

Meal 2-
-2s wheat bread
-1 can tuna
-1 tblsp mayo
-2s cheddar cheese
-lettuce
-Fish oil, CLA

Meal 3
-2scp whey protein
-Orange
-Apple
-13 almonds
-Fish oil, Sesamin

Meal 4, Pre Workout
-1scoop whey
-2 packs of oatmeal
-3 tbslp Flax Meal
-13 almonds
-Fish oil, CLA

Pre Workout right now taking 2scp Vaso Charge, 2scp Xtend, and M-stak pak.
During workout 4scp Xtend, with 1scp whey protein

Meal 5 Post Workout
-1sc Whey
-Veggies
-1 pack oatmeal
-Banana
-16 ounces milk
-sups, creatine 5g, fish oil, Sesamin

Meal 6
-2 Whole eggs
-2 wheat bread
-1tblsp Mayo
-Veggies
-sup Melatonin, Fish oil, CLA

Totals
-Calories 3469
-Fat 118
-Carbs 350
-protein 264.5

I also drink about 3 cups of coffee everyday in the morning. Need it can not get through the day without it.

My goal is to gain .5 to 1 pound per week with this diet, I measure my progress every saturday, I weigh myself and take measurements on a empty stomach in the morning. If I do not gain .5 to 1 pounds in a week then I will simply up my diet to 250 more calories.


My training
Is a typically bodybuilding split. hitting each body part 1 time per week. 3-4 excercises per body part, 3 sets per excercise, 6-12 rep range, 60-90second rest between sets. I will be focusing on a very slow negative and a full range of motion, So i am going to be using very light weight to start out.
Basically I am doing this training routine because I have never done a routine like this. Ive always went heavy, almost every routine I have ever done was always 8 reps or less except (HST), so i am going to give the typically bodybuilding split a try see how i works. And my body seems pretty worn out from going heavy all the time.

My training routine for the next 2 months. Cardio done at 3 times per week, on varying days

Monday Chest/Shoulders
-Flat Bench 3 sets, 6-12 reps
-Incline Bench 3 sets, 6-12 reps
-Decline Bench 3 sets, 6-12 reps
-Flies 3 sets, 6-12 reps
-Military Press 3 sets, 6-12 reps
-DB Press 3 sets, 6-12 reps
-Lateral Raises 3 sets, 6-12 reps

Tuesday Off day or optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140

Wednesday Back/Traps
-Deadlifts 3 sets, 6-12 reps
-Barbell Row, 3 sets, 6-12 reps
-Pullups, 3 sets, to Failure
-1 arm DB Rows, 3 sets, 6-12 reps
-Barbell Shrugs, 3 sets, 6-12 reps
-Dumbell Shrugs, , 3 sets, 6-12 reps

Thursday Off day or optional Light Internsity Cardio for 30 minutes, with a heart rate of 130-140

Friday Bicpes/Triceps, Cardio optional
-Curl Bar Curls, 3 sets, 6-12 reps
-DB Curls, 3 sets, 6-12 reps
-Hammer Curls, 3 sets, 6-12 reps
-Close Grip Bench press, 3 sets, 6-12 reps
-Skull Crushers, 3 sets, 6-12 reps
-1 arm DB Tricep Extensions , 3 sets, 6-12 reps

Saturday Leg Day
-Squat, 3 sets, 6-12 reps
-Calf Raises, , 4 sets, 6-12 reps
-Stiff Leg Dead, , 3 sets, 6-12 reps
-Leg Extensions , 3 sets, 6-12 reps
-Weighted Crunches, 3 sets, to Failure
-Leg Raises, 3 sets, to Failure

Sunday Off day or optional Cardio day LIT 30 minutes 130-140 heart rate.

TRAINING PROGRAMS DONE IN THE PAST
-Anthony Ellis?s mass gaining program (very first workout program)
-Max OT (most of my gains came from this one)
-HST
-P90X (I dont know i did this one, bored?)
-German Volume Training (i THINK? it was basically supersetting workouts 5 reps each time)
-HIT for like 1 month??
-Upper/Lower Power/hypertrohy split (really liked this one, I will use it again soon)

Training Programs that I am going to do:
- Specialized delts/traps, by Derek Charlebois
- Layne Norton type of split. 5 day split, where he has hyper/power days for each body part. (I will do Im done with school in december)
-Upper/Lower hyper/power I want to try again
-Definetly will cycle back on Max Ot also.

MY SUPPLEMENTS
-Multivitamin, Orange Triad, for joint support also.
-Whey protein, Dymatize Elite,
-Pure Monohydrate Creatine
-Fish Oil
-Xtend
-Vasocharge
-CLA
-Sesamin
-M-Stak by Universal.

-last month took Activate Xtreme, loved it my lifts went up like crazy. and hit a PR on basically every lift. So i will be trying that sup again soon.

SUPPLEMENTS I AM GOING TO TRY

Animal Test
Mass FX
X factor
then might start stacking Activate Xtreme/xfactor, or mass fx/hyperdrol
white flood in replace of vasocharge
going to take core ABC in replace of Xtend

MEASUREMENTS

Weight 01/01/08 155, today 170
-Waiste began 32inches, today 33.75
-Arms begant at 14inches, today at 15.2
-Chest began at 41inches, today 42.5
-shoulders began at 48in, today at 49.2
-Bodfat % on 1-1-08 15%, today at 16.3%
-LBM on 1-1-08 132, today at 142
-Bodyfat on 1-1-08, 23, today at 27.7

[rustywalk]

All sets 6-12 reps, 60-90 second rest

Curl Bar Curls x3

80x10, 8, 8

DB Curls x3
25x9, 9, 8

Hammer Curls x3
20x10, 8, 8

Close Grip Bench Press x3
145x12, 10, 8, next week 150lbs

Skull Crushers x3
50x11, 10, 8

1 Arm DB Tri Ext x3
15x9, 9 , 8

It is amazing how light i have to go to hit 12 reps, also the 60 second rest between sets makes me use lighter weight. My body is so used to Max Ot style training, in the 4-6 rep range. For example on Max ot im able to skull crushers 90lbs x6, now im only doing 50x11, I feel so weak. Anyways the workout was awesome, the pump was amazing, my arms never felt so pumped and huge.

Diet been on que all week, tomorrow is measurement day,

[rustywalk]

MEASUREMENTS,

Weight began 155, today 170
-Waiste began 32, today 33.75
-Arms begant at 14, today at 15.25
-Chest began at 41, today 42.5
-shoulders began at 48, today at 49.4
-Bodfat % on began 15%, today at 16.3%
-LBM on began 132, today at 142
-Bodyfat on began, 23, today at 27.7

Measurements pretty much stayed the same except for a little increase in arms and chest. I might have to bump up 250 calories soon. Because i have been gaining off of 3500 calories for last 2 monhts.

Attached a couple pics below, most muscular attemtps LOL, i definitely need to bring up my shoulders, arms.

[rustywalk]

For cardio in the early afternoon, i played basketball for about 1 hour, man i am horrible now, i used to be pretty good when i played every day. I used to play basketball every day since i was about 9 years old, i always wanted to go pro, but of course i was to short. but no excuses i really never practiced hard enough to make anything out of it.


Legs
Squats 3 sets
265x10
265x8
265x8

Standing Calf Raises 3sets
255x12, next week 260
255x10
255x8

SLDL 3 sets (im new to this workout dont laugh)
120x12, next week 130
120x12
120x12

Leg Extensions 3 sets
150x12, next week 155
150x10
150x10

Decline Weighted Crunches 3 sets
45x14
45x10
45x10

Leg Raises 3 sets
BWx15
BWx14
BWx10

Decent workout, fast paced high volume, little bit of rest between sets, i was sweating like crazy. Im upset that i didnt get 12 reps on the squat though, next week for sure.
tomorrow will be cardio, low intensit on treadmill for 30 minutes. for cardio i try to get my heart rate between 130-140.

[rustywalk]

Did cardio for 30 minutes on a treadmill, at 5.5 mph, no incline, incline hurts my lower back so i never do it anymore, this was hard to get through because i did legs yesterday, and dam they are sore as hell, cant even walk right its painful in a good way.

I am debating on wether i should keep bulking to 180 or cut down to 160, I guess i will keep bulking until M-stak is done, but i probably do need to bump my calories up 250 to continue bulking, because weight hasnt moved in a week. Tomorrow morning I will weigh myself to see if the scale moved if not Im going to bump up cals to 250.

going to watch the finals tonight hope Boston just puts the lakers away today.

[rustywalk]

definetly taking today off, my legs are sore as hell cant hardly walk and i only got like 4 hours of sleep. Tomorrow which is usually my off day, i will workout chest/shoulders, Going to try my best to sleep early.

well off to school for 3 and a half hours. I dont know how im going to stay awake lol.

[rustywalk]

Flat BB Bench
185x10
185x8
185x7

Incline BB Bench
115x10
115x9
115x8

Decline BB bench
115x11
115x10
115x8

DB Flies
25x10
25x8
25x8

Miltary Press
95x12
95x10
95x8

DB Press
35x10
35x8
35x7

Lateral Raise
12x12
12x10
12x8

Every thing was very fast paced, basically rested about 30 seconds between sets, Had to finish quick so i could study for mid term today. Next week is going to be a rest week, because i have finals and I have been working out consitently for the past 3 months without a break.
After my rest week i am going back to a upper/lower power/hyper split, which worked really well last time i did it, this time i am gonig to add more volume, or i was thinking of going back on max ot.

[rustywalk]

Deadlifts 3 sets
255x10
255x7
255x6

close grip BB Rows 3 sets
150x10
150x8
150x7

Pullups Close grip
BWx8
BWx6
BWx6

1 Arm DB Row
70x10
70x8
70x9

BB Shrugs
170x12
170x10
170x8

Workout was hard to get through after deadlifts, never did them in the higher rep range, and god dam they were hard. Tomorrow I will do cardio, and friday Biceps/triceps then im taking a week off. Good timing because I have finals next week.
Also I lowered my calories 500, im going to do a mini cut, 2-4 weeks, ordered dialene 4/ sesamine for the cut. After My week off I am going back on Max Ot training, why? because it has given me the best results out of any training program and I like pushing heavy weight. My goal is stick with max ot for 6 months.

[rustywalk]

goal with the new diet is to loose 1-2 pounds per week of Fat, and keep all gains of muscle. For 2-4 weeks.

Meal 1-
-9 ounces of milk
-2tblsp peanut butter
-2 slices of wheat bread
-sups, 5g creatine, 5g glutamine, Multivitamin, Fish Oil, sesamin

Meal 2-
-2s wheat bread
-1 can tuna
-1 tblsp mayo
-lettuce
-Fish oil, CLA

Meal 3
-2scp whey protein
-Orange
-Apple
-13 almonds
-Fish oil, Sesamin

Meal 4, Pre Workout
-1scoop whey
-2 packs of oatmeal
-3 tbslp Flax Meal
-Fish oil, CLA

Pre Workout right now taking 2scp Vaso Charge, 2scp Xtend, and M-stak pak.
During workout 4scp Xtend, with 1scp whey protein

Meal 5 Post Workout
-1sc Whey
-Veggies
-1 pack oatmeal
-16 ounces milk
-sups, creatine 5g, fish oil, Sesamin

Meal 6
-2 Whole eggs
-2 wheat bread
-1tblsp Mayo
-Veggies
-sup Melatonin, Fish oil, CLA

Totals
-Calories 3006
-Fat 106
-Carbs 285
-protein 245

Sups
-Orange Triad
-Whey protein
-Creatine Mono
-Fish oil
-Sesamin
-CLA
-Dialene 4
-Xtend
-VasoCharge
-Glutamine

Weight 170
LBM 142.3
BF 27.7
BF%16.3


After my mini cut I am going to supplement with 2 cans of Animal Test, and use White Flood pre WO instead of Vaso charge, can not wait.

[rustywalk]

I will be starting Max OT again on Friday, Im tiried of lifting this light weight, I want to get my strength back up, and start hitting PRs again. I beleive the best workout program for anyone is the one that consistantly gets them to workout week in and week out. And yes Max Ot does motivate me to do that, it is exciting to into every workout attempting a new PR.
the only variation I do will be a 4 day split instead of 5, and I will be working in the 5-7 rep range, instead of 4-6. Every time I hit 7 reps I will increase the weight.
I will still be doing the Lean Mass diet by scivation and I will still be doing Low intensity 3 times per week. High Intesnity cardio is too much for me right now, since i only get about 5-6 hours of sleep everyday.

I will be doing the 6 month journey on AST's website, located here
http://www.ast-ss.com/max-ot/max-ot_intro.asp