I'ma be ripped dawgs. (StevenNevets)

[StevenNevets]

NOT DONE. NO POSTING YET PLEASE.






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1. About Me

My names Steven obviously, I started lifting September 1st but I've "worked out" a little before then.

I have 2 barbell sets, one standard and one olympic, 10-40lb dumbbells, a pull-up bar, and a nice bench/rack combo.
(I work out in my basement)

I started lifting to pass time after blowing my whole summer on an ex-gf and I wanted a better looking body as I didn't feel good enough. Now those feelings still remain but there's also much more to it. I've been enjoying lifting and I am going to push myself though I'm still more interested in a medium sized aesthetic build than being pure huge.

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2. Stats

I'm about 5'10" but I might still grow a little taller.
I started off at around 137 pounds in September and have gained about 15 pounds since (4 months) while keeping my bf% in check.


At the start of this log I'll say my maxes are roughly...
They might be slightly higher or lower but these are reasonable estimates.

Benchpress: 155
Deadlift: 265
Squat: 175

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3. Goals

My short term-goal is to keep clean bulking and then cut before summer. I'm hoping that will put me at ~160 pounds and sub-10%bf

After summer I plan to push 170 as far as I can.

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4. Workout Plan

I'll be starting off with a modified version of the 12-Week Scivation Tri-Phase Program.
I kept all the phase/rep/set principles but I changed the exercises around heavily.
I'm even going to tweak the program slightly as I go.
This may or may not turn out to be a good thing.

The program calls for 4 days a week. 2 of those 3 off days I will be doing only abs/calves.

I won't be doing HIIT till summer approaches. Just a slow mile or so before some lifting sessions.

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5. Diet

I'll edit it here when I make changes.


Meal 1 [6:30-7:00am]
*460 CAL/40G Pro
-4 egg whites w/salsa
-1.5 cup skim milk
-2 cinnamon raisin bread slices w/butter


Meal 2 [11:30-11:45am]
*660 cal/0-25G Pro
-high carb snacks/school lunch


Meal 3 [3:00-3:20pm]
*600 CAL/65 Pro
-8 oz. bbq chicken breast w/ketchup
-2 special-k bars
-1.5 cup skim milk


>WORKOUT> [6:00-7:30pm]


Meal 4 [after workout]
*900 CAL/60g Pro
-banana
-4 italian bread slices
-1/4 lb provolone cheese
-1/4 lb cajun turkey


Meal 5 [11:00-12:00]
*380 CAL/40 Pro
-1 scoop casein protein
-2 cup skim milk
-1 special-k bar


Calories = 3,000
Protein = 205-230G
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6. Supplements

-Optimum Fish Oil
-Optimum Flaxseed Oil
-PrimaForce Lean Green
-Optimum Opti-Men
X2


-SciVation Xtend (2 scoops pre-workout / 2.5 scoops during workout)
-SciVation VasoCharge (1 scoop pre-workout)

-Optimum C&C Casein Protein (1 scoop before bed)

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7. Pictures

coming tomorrow

[StevenNevets]

Monday - December 29, 2008
12 week triphase.
BACK (week 1)


-Deadlifting 215 was max less than a month ago so this is good. But grip gave out, going to lower to 200 next week.
-Also didn't like the order. Deadlift gave me a moderate forearm pump which ****ed up my pullups, also havn't done them in awhile so they're real weak.
-Changing order slightly next week.
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-Deadlift:
10x135, 5x185, (10x215, 7x215)

-Bent Over Barbell Row:
8x110, 8x110

-Wide-Grip Pullup:
5, 5

-One-Arm Dumbbell Row:
10x35, 10x35

-Pullups:
5, 6
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[StevenNevets]

Tuesday - December 30, 2008
12 week triphase.
CHEST/SHOULDER (week 1)


-Benchpress still sucks but these are the highest working sets I've done.
-Hurt my neck/trap area. Moving this to wednesday next week.
-Exercises flowed nicely, not changing it.
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-Barbell Benchpress:
10x45, 5x95, (5.5x135, 6x125)

-Incline Dumbbell Press:
10x35, 10x40

-Military Press:
7x80, 5x80

-Dumbbell Flyes:
10x25, 10x25

-Dumbbell Lateral Raise:
10x15, 10x15

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