It's Time...

[Sandguy]

I began training about a year and a half ago. I've always trained hard, but have never kept track of my diet and would eat whatever I wanted. Also, I didn't use any supplements for almost all of my time training. My lifts have been stalled for quite a while too. I'm eating much better now, and I decided to start a new journal as somewhat of a new beginning.

Right now I'm very close to 180lbs. I'm attempting to slow bulk to 200lbs and see where it gets me. I plan on aiming for 3200 calories a day and adjust the calorie intake from there.

[5Six]

Sub'd mah dude. Looking bloody sick in the avi too.

[Sandguy]

Originally Posted by 5Six

Sub'd mah dude. Looking bloody sick in the avi too.

Great to have you bro, thanks!

[Sandguy]

Chest/Abs

Pretty good workout, this was my first ever early morning workout(about 5:45)....went better than I thought. The workout took about 50 minutes.

Incline DB Press-45 degrees, pretty disappointed w/ the heavy sets, trying to get the DBs into position cost me some reps

40x15
60x15
80x8
90x3
90x2
75x6
60x10

Weighted Dips

BWx20
25x15
45x13
70x5-not sure what happened here...
BWx25

---------------superset-------------------------

Cable Crunch-hadn't done these forever, the weights listed on the cable isn't anywhere near how much resistance there is

150x20
150x20
170x25
190x20
200x15

Flat DB Flyes

35x15
35x13
35x13
35x13

--------------------superset-------------------------

Leg Raises

BWx16
BWx17
BWx18
BWx??

Low Pulley Crossovers

50x16
60x10
60x8
40x20

[nrk5014]

no need to fear, im here.

[Sandguy]

Originally Posted by nrk5014

no need to fear, im here.

he's here! he's here!

[Sandguy]

Decent workout today. I was sweating like crazy today and the gym no longer gives out towels.

Workout took an hour.

CG Chins

x14
x15

BO Freestanding DB Row- both DBs at the same time, quads were burning like crazy while doing these, guess it was the way I was bent over?

50x15
70x11
70x11
90x6
90x6
70x12

BTN Lat Pulldown

135x13
165x10
195x6
195x6
135x15

--------------------------------------------------------superset--------------------------

DB Shrugs- haven't done a trap isolation exercise forever, traps were pumped

90x20
100x20
110x15
110x15
110x15

CG Seated Cable Row- strength was done by the end

165x15
195x10
225x6
195x6-----------------------drop-------------------------135x10

-----------------------------------------------------superset--------------------------------

Machine Lat Pulldown- facing away from the knee pads

121x7
99x10
99x13
99x??-----------------------drop-------------------------77x20

I ran out of time or I would've done another trap exercise...

[nrk5014]

nice job bro. great exercise selection. very good.

[Sandguy]

Thanks Nick

[Sandguy]

Here's how my diet went yesterday

Meal 1: milk, oats, whey, fish oil, flaxseed oil, multi

Pre-workout: creatine

Meal 2(PWO): milk, oats, whey

Meal 3: Grilled pork sandwich

Meal 4: Grilled pork sandwich, chocolate shake

Meal 5: Grilled pork sandwich

Meal 6: Raw eggs, hamburgers

Meal 7: Milk, whey


.....And how it's gone today

Meal 1: milk, oats, whey, fish oil, flaxseed oil, multi

Pre-workout: creatine

Meal 2(PWO): milk, oats, whey

Meal 3: Tuna sandwich

Meal 4: Grilled pork sandwich

Meal 5: Tuna sandwich

Meal 6: Raw eggs, hamburger patty, milk

Meal 7 will be milk, whey


Definitely need to get some vegetables and fruit in there, but other than that I'm pleased w/ how it's going

[nrk5014]

raw eggs. you're a real man.

[krives55]

been at orientation... but subb'd

[Sandguy]

Originally Posted by nrk5014

raw eggs. you're a real man.

lol....not wanting to cook > real man

Originally Posted by krives55

been at orientation... but subb'd

Welcome!

[nrk5014]

hahahahah didn't even think of that oneee!!

[Sandguy]

Originally Posted by nrk5014

hahahahah didn't even think of that oneee!!

Workout was good today. I was really tired and unmotivated, but once I began lifting I started to get into it. I planned on doing legs today, but my stomach was kind of cramping up. I figured front squats and leg press might be hazardous So I stuck with arms today...

Short on time today

Smith Incline RGBP- PR on the 225 set and 245 set

95x12
135x12
185x12
225x5
245x2
225x3
185x10

Crossbody Hammers-arms were soooooopa pumped

40x15
45x12
50x12
55x7
40x12

Single Arm OH Extension-big PRs on everything

30x22
40x8
35x12
35x10

------------------------------------------------superset-----------------

Machine Single Arm Preacher Curl

50x10
50x8
35x10
35x11

V-bar Cable Pushdown

70x15
70x14
70x10----------------------------------drop------------------------50x6

-----------------------------------------------------superset--------------

Standing High Pulley Cable Curls- both arms at same time

50x15
50x14
50x13---------------------------------drop------------------------30x8


I feel like I can already tell a difference since I've been eating better and taking supplements. Arms seemed to be looking bigger during the workout and the veins in my shoulders were popping out more than usual. I was also stronger than usual, I'm pretty sure the 40s dominated me last time I tried them on OH Extensions.

The dropset and superset at the end was kinda brutal

[5Six]

****. You're changing it up with the RGBP. How do yo like it on the inclines?

Strong ass high pulley curls also, dude!

[nrk5014]

wow dude, sick RGBP. awesome arm day.

[Sandguy]

Originally Posted by 5Six

****. You're changing it up with the RGBP. How do yo like it on the inclines?

Strong ass high pulley curls also, dude!

Thanks bro. I've been doing the RGBP for a couple weeks. I like it a lot more than CGBP, just because CGBP was hurting my wrists. I love the incline RGBP. I feel like it hits my tri's a little more than flat.

Originally Posted by nrk5014

wow dude, sick RGBP. awesome arm day.

Thanks dood, it was a fun workout

[Sandguy]

Running short on time today so had to get a quick leg day in. Decided to do some supersets...

Front Squat-PRs on the 225 and the 245

135x11
155x10
185x10
225x5
245x2

-----------------------------------------------superset-------------------

Close Stance Leg Press-strength was gone due to the fronts

270x15
360x15
450x10
540x10
630x3

Seated Leg Extensions

132x15
132x12
132x10
132x10
132x8+2

-----------------------------------------------superset-------------------

Lunges- wanted to try the 50s but they weren't happening, all or nothing, so decided to stick w/ BW, reps are for each leg

BWx20
BWx??
BWx16
BWx16
BWx16

Seated Calf Raises- pretty slow, controlled reps

90x26
90x30
135x12
135x10----------dropset------------90x12?-------------dropset----------45x37

[5Six]

WTF is with everyone having sick ass front squats. FAWK!

BTW, give me your chesticles!

[Sandguy]

Originally Posted by 5Six

WTF is with everyone having sick ass front squats. FAWK!

BTW, give me your chesticles!

thanks bro. Chesticles don't come cheap. $1500 per side....deal?

[Sandguy]

Really pumped up about the workout today.

I weighed in at 181 today, up 2-3lbs since I started the new diet last Monday. My lifts were way up today too. The diet and supps are working great.

Seated DB Press- PRs on both the 80lb sets

35x20
50x15
65x8
80x5
80x4
65x6-strength was shot from the previous sets

DB Upright Rows- PRs on everything I think

35x15
45x12
55x10
65x6
50x12

---------------------------------------------superset-------------------

DB Shrug-could've done more on the last 3 sets but lost grip, even w/ straps

100x20
110x20
110x17
110x10
80x20

Seated DB Laterals

30x15
30x12
30x12
30x10
30x13

------------------------------------------------superset--------------

Rear Delt Cable Flyes-didn't care for both arms at the same time, so I did single arm the last 2 sets, both arms at same time just felt really awkward

40x6
40x8
40x4
50x13
60x11

Seated Machine Press- facing wrong way

125x15
125x9
110x13
65x20

----------------------------------------------------superset-------------

Plate Loaded Machine Shrug- weight per side

45x15
70x15
70x12?
45x20?

[nrk5014]

those are 2 ridiculous front squat pr's. sick bro.

cross grip or clean grip?

[Sandguy]

Originally Posted by nrk5014

those are 2 ridiculous front squat pr's. sick bro.

cross grip or clean grip?

Thanks bro, they were done cross grip. It feels much more comfortable to me than the clean grip.

[Sandguy]

Not a bad chest day today...

It was crowded in the gym so I didn't get a chance to do everything in order like I planned.

Incline DB Press- 45 degrees

45x20
65x12
80x8
90x4
90x4
80x5

Dips

BWx20
25x15
45x12
70x7
90x4
BWx25

Flat DB Flye- experimented a little with this exercise today, kind of a flye/press combination, MMC was much better than regular style flyes and I can use more weight

40x13
45x10
50x8
45x12
30x15

Low Pulley Cable Flye

50x15
60x9
60x10
60x10
50x13

Cable Crunch

160x35
190x25
200x15

--------------------------------------------------superset----------------

Leg Raise

BWx25
BWx19
BWx20

Worked up a really good sweat...

[nrk5014]

nasty pressing bro. awesome strength.

[Sandguy]

Thanks bro

[Sandguy]

Good back session today, strength was up there.

CG Chins

BWx20
BWx15

Bentover DB Row- both DBs at same time

60x15
70x12
70x13
90x8
95x5
75x15

BTN Lat Pulldown

150x15
180x9
195x7
210x5
135x20

------------------------------------superset------------------------

DB Shrug

100x27
110x20
110x20
110x20
110x20

CG Cable Row

165x15
195x10
195x10
210x6-----------------------------drop------------------180x7

----------------------------------------------------superset-------------

Machine Lat Pulldown- facing wrong way, my new bread and butter exercise

121x10
121x10
121x6
110x10

Shirt was drenched most of the workout. It was hot in the gym today.

[nrk5014]

damn yo. i wish i could do that many chins. nice work.

[liftingbuddy1]

Hey Sand....thanks for telling me about your new journal

Lol, good stuff in here man!! How do you do those Bent Dumbbell Rows?! I tried them recently, but I sucked at them! Impressive weight and great job man! Sub'd.

Mike