:::Goals:::
Cut BF to 6-8% while keeping my weight no lower than 175lbs and maintaining (or increasing) my strength and size
:::Stats:::
5'11", 180lbs (~12% BF)
:::Split:::
Plan is to hit every muscle group each 5 day period
1,2 - Chest/Abs & Arms <--2 Sessions (High Carb)
3 - Legs/Lower Back (Mod-High Carb)
4 - Delts (Low-Mod Carb)
5 - Back/Traps (Mod Carb)
* - Rest (Low Carb)
:::Nutrition:::
Carb Cycling Diet
High Intensity: 2700 Cals - 270g P / 270 C / 60g F (40% / 40% / 20%)
Mod Intensity: 2500 Cals - 270g P / 200 C / 70g F (43% / 32% / 25%)
Low Intensity: 2300Cals - 270g P / 150 C / 80g F (45% / 25% / 30%)
*Subject to change based on weight gain/loss
:::Supplements:::
<Test> Activate Xtreme & Novedex XT <Test>
<Pre> Arginine + Creatine <Pre>
<Intra> BCAAs + Beta Alanine <Intra>
<Post> Torrent <or> Whey+Oats+Creatine B]<Post>[/B]
<Protein> Whey & Casein <Protein>
<Fats> Fish Oil & Flax Seeds <Fats>
<Multi> EcoGreen <Multi>
<Joints> Animal Flex & SAMe <Joints>
<Bed> ZMA + 5-HTP & Melatonin <Bed>
<Also> Carnitine, ALA, Vit C, Calcium+D, Chromium, Saw Palmetto, Ginkgo Biloba, CoQ10 <Also>
:::The Past 4 Months:::
12 Week Bulk:
165 lbs @ 8% BF -to- 185 lbs @ 12% BF
>>>6 Week M-Stak Log: 12.12.08 - 1.23.09<<<
http://forum.bodybuilding.com/showth...hp?t=112756811
>>>1 Week Detox<<<
>>>5 Week Act-x/Stoked Log: 01.30.09 - 03.07.09:<<<
http://forum.bodybuilding.com/showth...hp?t=112694591
^Quit this stack early due to feelings of lethargy, lack of drive, etc...
:::4 Week Maintenance:::
185 lbs -to- 180 lbs
:::Plan for the next 2 Months::::
Activate Xtreme: 4 a day for 8 weeks
Novedex XT: 1 a day for 8 Weeks
*May taper at 1 EOD in the last few weeks
* I also have 10g of Androstenetrione (6-oxo) and a bottle of Stoked I may use if needed
|
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04-08-2009, 09:37 AM #1
LGKs Log: Activate Xtreme & Novedex XT (8 Weeks)
Last edited by Kyle.Lgk; 04-08-2009 at 10:10 AM.
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04-08-2009, 09:38 AM #2
Day 1 (4/6): Shoulders
Workout: 3/5 ::: Hurt my elbow during DB Shoulder Presses and had to cut the workout short
Total: 18 Sets / 45 Min @ 3pm
Delts: 14 Sets
Quads: 4 Sets (High Rep)
__________________________
Military Press x 4
65 x 15 (warmup)
95 x 12
115 x 10
135 x 8
155 x 6
Squats x 4
135 x 20
135 x 20
135 x 20
135 x 20
_______
DB Shoulder Press x 5
60s x 8
65s x 7
70s x 6 (Incurred a slight injury to the left elbow during this set)
75s x 5
50s x 8 (Arnolds)
_______
Single Arm Shoulder Press (Machine) x 2
45(2) x 8R, 8L
70(2) x 6R, 6L
Side Delt Raise x 3
25s x 13
25s x 12
25s x 10
_______
Front Delt Raise x 1
30s x 2 (Elbow bothered me)
______________________________
Supplements: 5/5 ::: Started Act-X / NXT this afternoon taking 1 Act-X @ 6pm and 2 more @ midnight with my 1st dose of NXT
Nutrition: 4/5 ::: 2300 Cals (245 P / 185 C / 63 F) + 36g Fiber
Ate a little too light, but its alright cuz I wanna cut harder in the beginning
Sleep: 3/5 ::: 6 Hrs (12:00 - 6:00)
Slept only 6 hrs cuz I had to wake up early for a 7hr drive home from my road trip
______________________________
Overall: 3.5/5 ::: Not a bad day, but not a great day either... Back tomorrow!
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04-08-2009, 10:01 AM #3
Day 2 (4/7): Back / Traps / Calves
Workout: 4/5 :::
Total: 36 Sets / 70 Min @ 1pm
Lats: 24 Sets
Traps: 8 Sets
Calves: 4 Sets
__________________________
Wide Grip Chins x 4
1 x 11
2 x 6 (didn't wait long enough)
3 x 7
4 x 6
*felt weak on these other then set 1... next time I won't superset them
Bent Over BB Rows x 4
115 x 15
135 x 12
155 x 9
175 x 6
*Still getting used to this workout... not going for power yet
_______
Bent Over DB Rows x 3
80s x 12
90s x 10
100s x 8
*elbow kinda bothered me from yesterday
DB Pullovers x 3
80 x 8
80 x 8
90 x 8
*felt very fatigued for these
_______
Lat Pull Downs x 4
150 x 12
160 x 9
170 x 8
180 x 5 --> 150 x 4
DB Shrugs x 4
90s x 10
90s x 10
90s x 10
90s x 10
*went light to protect my elbow
_______
Seated Cable Rows x 4
160 x 8 (Wide grip)
160 x 12
170 x 8
180 x 6 --> 150 x 4
BB Shrugs x 2
135 x 30 (12 Narrow, 10 Wide, 8 Behind Back)
135 x 24 (12 Narrow, 12 Wide)
Smith Machine Shrugs x 2
2Ps x 42 (12 Narrow, 12 Wide, 8 Behind Back, 5 Right Arm, 5 Left Arm)
2Ps x 30 (12 Narrow, 12 Wide, 6 Behind Back)
________
Inside Grip Pull Downs x 2
2Ps x 8L, 8R (Single Arm)
4Ps x 5 (Both Arms)
Seated Calf Raises x 4
2Ps x 15
2Ps + 25 x 12
3Ps x 15
3Ps + 25 x 10
*shoulder couldn't handle standing calf raise
______________________________
Supplements: 5/5 ::: Feeling the familiar effects of Act-X already (lightly)... motivation, stamina, aggression
Nutrition: 5/5::: 2600 Cals - 250g P / 260g C / 65g F (38% P / 40% C / 22% F) + 50g Fiber
Sleep: 5/5 ::: 9 Hrs (12:30 - 9:30)
Slept great... although it felt a bit like my heart was racing before I fell asleep; possibly from the NXT?
______________________________
Overall: 5/5
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04-08-2009, 01:15 PM #4
Day 3 (4/8): 2 Sessions - Chest/Abs + Tris/Bis
Workout: 3.5/5 ::: Shoulder issues (-1), plus I hate not having a spotter on chest day! (-.5)
Total: 29 Sets / 60 Min @ 1pm
Chest: 19 Sets
Abs: 10 Sets (250 Reps)
__________________________
DB Chest Press x 1
65 x 10 + 10 Pushups
Bench Press x 3
185 x 8
185 x 8
205 x 5
*shoulder was bothering me so I switched back to DB
Decline Crunch x 4
BW x 25
BW x 20
BW x 20
BW x 20
________
DB Chest Press x 3
75 x 8
80 x 7
85 x 5
Leg Raises x 3
BW x 15 --> Decline Crunch: BW x 15
BW x 20
BW x 15
________
Incline DB Press x 3
70 x 8
75 x 6
80 x 4 --> 65 x 3
Medicine Ball Crunches x 3
BW x 50
BW x 25
BW x 25
_______
Incline Bench Press x 2
155 x 7
165 x 4 --> 135 x 4
*too fatigued
Machine Incline Chest Press x 1
2P's x 6 (Single Arm)
*didn't feel right, hate machines!
Cable Flyes x 2
Notch 12 x 8 (From above)
Notch 10 x 6 (straight across)
*shoulder started bothering me
Machine Pec Flyes x 3
Notch 105 x 10
Notch 135 x 6 --> Notch 105 x 5
Notch 135 x 5 --> Notch 105 x 3
Bench Press x 1
135 x 10 + 10 Pushups
*finisher
______________________________
Workout #2: 3.5/5 ::: Aggravated the elbow and shoulder even more, cut this one short
Total:16 Sets / 30 Min @ 5pm
Tris: 9 Sets
Bis: 7 Sets
__________
Tricep Rope Pulldowns x 4
Notch 10 x 12
Notch 12 x 8
Notch 14 x 5 --> Notch 10 x 4
Notch 12 x 8
Straight BB Curls x 4
70 x 12
80 x 10
90 x 8
100 x 7
______
Skull Crushers + Closegrip Press x 3
80 x 12 + 12
90 x 9 + 8
100 x 6 + 6
EZ Bar Preacher Curls x 3
70 x 9
80 x 7
80 x 8
Overhead Rope Extentions x 2
Notch 12 x 8
Notch 12 x 8
_______________________________
Supplements: 5/5 ::: Really good mood today... felt positive and driven... took 2 NXT tonight (instead of 1) ... I'm gonna do this on 7 occasions so that in the end of the 8 week stack I can taper it to 1 NXT EOD
Nutrition: 3/5::: Passover (holiday) at the folks place... ate a **** ton, no idea of caloric breakdown
Sleep: 5/5 ::: 9 Hrs (1am - 10:00am)
Slept great again with no sleep aids! ... this is unusual, especially when I take stims to workout... wondering if its the NXT?
______________________________
Overall: 3.5/5 ::: Need to let elbow/shoulder heal... probably gonna take tomorrow off and do legs on Friday & back on SaturdayLast edited by Kyle.Lgk; 04-09-2009 at 12:49 PM.
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04-10-2009, 12:17 PM #5
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04-11-2009, 09:58 AM #6
Day 5 (4/10): Legs/Core
Workout: 4.5/5 ::: 27 Sets / 70 Min
Quads: 9 Sets
Hammys: 8 Sets
Calves: 3 Sets
Abs: 7 Sets (150 Reps)
+ Stretch, Sauna & Swim
__________________________
Squats x 6
135 x 20
185 x 12
225 x 8
275 x 5
225 x 8
135 x 20
_
Stiff Leg Deadlift x 3
185 x 13
235 x 9
235 x 8
Decline Leg Press x 3
8Ps x 8
9Ps x 5
8Ps x 8
_
Lying Leg Curls x 3
Notch 120 x 12
Notch 140 x 5 --> 100 x 5
Notch 150 x 4 --> 100 x 4
Decline Crunches x 4
BW x 25
BW x 25
BW x 25
BW x 25
_
Seated Leg Curl x 2
120 x 20
140 x 5 --> 100 x 5
Leg Raises x 2
BW x 15
BW x 15
Knee-2-Chest x 1
BW x 20
Calf Raises x 3
2Ps x 20
3Ps x 12
3Ps x 10 --> 2Ps x 10
_
Stretch: 10 Min
Sauna: 10 Min
Swim: 10 Min (All out)
Sauna: 5 Min
_______________________________
Supplements: 5/5::: Took MAN Scorch in the AM and then NO Shotgun + some 25mg of Ephedra to help accelerate fat burning
Nutrition: 5/5::: 2700 Cals (260 P / 240 C / 72 F) + Wine (120 Cal) & 55g Fiber
Sleep: 5/5 ::: 9 Hrs (12:30am - 9:30am)
Another 9 hr night!
______________________________
Overall: 5/5It's not the daily increase but daily decrease. Hack away at the unessential - Bruce Lee
www.kylelouismusic.com
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04-11-2009, 03:05 PM #7
Day 6 (4/11): Delts / Traps
Workout: 6/5 ::: 29 Sets / 75 Min
Delts: 21 Sets
[B]Traps:[B] 11 Sets
*upright rows counted for both delts n traps
__________________________
Military Press x 4
95 x 15
115 x 10
135 x 8
155 x 7
Smith Machine Shrugs x 4
2Ps x 48 (12 Narrow + 12 Wide + 12 Behind-Back + 6 Right Arm + 6 Left Arm)
3Ps x 30 (12 Narrow + 10 Wide + 8 Behind-Back)
4Ps x 16 (8 Narrow + 8 Wide) --> 10 Reg (Drop set)
_
DB Shoulder Press x 5
60 x 8
65 x 5
70 x 5
75 x 8 (moved to full bench back support w/ spotter)
80 x 5 NEW PR
DB Shrugs x 4
100 x 10
100 x 10
100 x 10
100 x 8
_
Incline Bench Press x 3
135 x 8
155 x 8
185 x 7
Upright BB Rows x 3
90 x 12
100 x 10
110 x 8
_
Front Delt Raises x 3
30 x 12
32.5 x 10
35 x 8
Side Delt Raises x 3
25 x 12
27.5 x 10
30 x 8
__________________________
Supplements: 5/5::: Act-X (x4) / NXT (x2) / Ephedra (x2)
Im not sure if its the supps but this is one of the best shoulder workouts Ive ever had... I was strong as hell (NEW PR ONDB PRESS!) and my stamina was solid, felt like I could lift all day!
*This is the 2nd time I've double dosed the NXT
Nutrition: 3/5::: Lost track, ate light, but drank heavy
Sleep: 5/5 ::: 9 Hrs (12:30am - 9:30am)
AND ANOTHER 9 hr night!
______________________________
Overall: 4.5/5Last edited by Kyle.Lgk; 04-12-2009 at 11:25 AM.
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04-12-2009, 11:21 PM #8
Day 7 (4/12): Back / Triceps
Workout: 5/5 ::: 60 Min / 37 Sets
Back: 21 Sets
Triceps: 16 Sets
__________________________
Lat Pull Downs x 5
130 x 12
140 x 9
150 x 8
160 x 7
170 x 5 --> 130 x 5
Skull Crushers x 4
80 x 10
85 x 9
90 x 8
90 x 6
_
T-Bar Rows x 4
70 x 10
70 x 10
90 x 8
115 x 5 --> 90 x 4
Close Grip Lat Pull Down x 3
160 x 6 --> 130 x 4
150 x 6 --> 120 x 6
130 x 10
Weighted Dips x 6
BW x 15
25 x 10 --> BW x 6
45 x 8 --> BW x 6
45 x 8 --> BW x 5
70 x 3 --> BW x 5
45 x 6 --> BW x 6
_
Seated Cable Rows x 3
160 x 11
170 x 8
180 x 6
Single Arm Machine Pull Down 3
2Ps x 7R / 7L
2Ps x 7R / 7L
2Ps+10 x 6R / 6L
Cable Pull Downs x 6
Straight Bar: Whole Rack x 10
Straight Bar: Whole Rack x 8
Reverse Straight Bar: 110 x 8
Reverse Straight Bar: 110 x 8
Rope: 100 x 8
Rope: 100 x 7
_
Pull Over x 3
60 x 12
70 x 10
80 x 6
__________________________
Supplements: 5/5::: Act-X (x4) / NXT (x2) / Ephedra (x2)
Went very low carb today so my physical energy was low... but the Ephedra + White Flood gave me a mental kick... still I think my stamina and strength through this workout is from the NXT (& Act-X Im assuming).
Nutrition:5/5:::LOW CARB: 2200 Cals (250 P / 155 C / 60 F)
+ Fiber: 30g + Wine: 230 Cals - 8 Carbs
Sleep: 2/5 ::: 6.5 Hrs (4am - 10:30am)
~Drunk sleep
______________________________
Overall: 4/5Last edited by Kyle.Lgk; 04-12-2009 at 11:44 PM.
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04-13-2009, 05:29 PM #9
Day 8 (4/13): DEADLIFTS + Misc (Biceps, Traps, Calves)
Workout: 5/5 ::: 90 Min / 30 Sets
Lower Back: 6 Sets
Traps: 6 Sets
Calves: 5 Sets
Biceps: 13 Sets
__________________________
Romanian Deadlift x 6
135 x 15 (Warmup)
225 x 10
315 x 7
365 x 3
315 x 5
225 x 8
_
BB Shrugs x 3
225 x 12
275 x 10
275 x 8
Straight BB Curls x 4
80 x 12
90 x 10
100 x 7
110 x 5
_
Smith Machine Shrugs x 3
4P's x 12
5P's x 10
3P's x 30 (12 Narrow Grip + 10 Wide Grip + 8 Behind Back)
Preacher Curls x 3
35s x 8 (DB)
40s x 6 --> 30s x 4 (BB)
80 x 3 (BB) --> 30s x 3 (DB)
_
Calf Raise x 3
Donkey: Notch 150 x 15
Donkey: Notch 180 x 12
Standing: Notch 250 x 12
Bicep Multi-set x 3
Alt. DB Curls: 40s x 8
Incline DB Curls: 40s x 6
Standing Concentration Curls: 40s x 8
_
Seated Calf Raise x 3
2.5P's x 15
3P's x 14 --> 2P's x 10
Cable Curls (EZ Bar) x 3
Whole Stack x 10
Whole Stack x 8
Whole Stack x 7
__________________________
Supplements: 5/5::: Still feeling great recovery and stamina from Act-X / Stoked.
E/C stack is obviously adding to the energy as well.
Nutrition:TBA:::
Sleep: 5/5 ::: 8 Hrs (1:30 - 9:30)
______________________________
Overall:TBALast edited by Kyle.Lgk; 04-13-2009 at 07:27 PM.
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04-14-2009, 07:30 PM #10
Day 9 (4/14): Cardio / Active Recovery
Workout: 5/5
______________________
Cardio: 30 Min / 3.35 Miles / 475 Cals Burned
4mph x 1 min
6mph x .5 mi (.5 mi)
7mph x .5 mi (1 mi)
8mph x .5 mi (1.5 mi)
6mph x .25 mi (1.75 mi)
7mph x .25 mi (2 mi)
8mph x .25 mi (2.25 mi)
6mph x .25 mi (2.5 mi)
10mph x .25 mi (2.75 mi)
6mph x .25 mi (3 mi)
4mph x .15 mi (3.15 mi)
6mph @ 4 incline x .25 mi (3.35 mi)
Full Body Stretch: 20 Min
Swim: 20 Min/ 30 Pool Lengths
Sauna: 15 Min
__________________________
Supplements: 5/5::: Felt great today, haven't done cardio in a looong time and my stamina was still decent
*I switched my Act-X dosing to 2am & 2pm
*Took Animal Cuts + 20mg Ephedra upon waking
*Took 2 out of 3 Tabs from a Mitotropin sample (no ephedra) before cardio
*Started Lean Xtreme!
Nutrition (from 4/13): 4/5 ::: 2500 Cals (240 P /60 F / 180g Net C <220 - 40g Fiber>)
*mod-high carb
Nutrition (today): 5/5::: 2200 Cal (270g P / 68g F / 95g Net C <145g C - 55g Fiber>)
*low-no carb
Sleep: 4/5 ::: 8 Hrs (4:30am - 12:30)
*went to sleep too late
______________________________
Overall:5/5Last edited by Kyle.Lgk; 04-15-2009 at 11:52 AM.
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04-15-2009, 03:31 PM #11
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04-15-2009, 06:32 PM #12
Day 10 (4/15): Chest / Abs
Workout: 4/5 ::: -1 cuz I was weaker on bench (due to caloric deficit)
Total: 29 Sets
Chest: 21 Sets
Abs: 8 Sets (282 Reps)
__________________________
Bench Press x 5
135 x 12 (Warmup)
185 x 8
225 x 6
250 x 2 --> 225 x 5 (feeling the effects of cutting)
225 x 5
215 x 6 --> 125 x 5
_
Incline DB Press x 4
70s x 8
80s x 6
80s x 7
80s x 6
_
Incline DB Fly x 3
40s x 9
50s x 7
50s x 6
_
Machine Fly x 1
Notch 130 x 10
Cable Flyes x 5
Notch 12 x 5 --> 10 x 5 (from below)
Notch 12 x 8 (from straight)
Notch 12 x 10 + 8 halfers (from above)
Notch 12 x 10 + 6 halfers (from above)
Notch 14 x 8 + 6 halfers (from above)
Decline Crunches x 5
BW x 35
10lbs x 15 (behind head) + BW x 10 (5 right + 5 left)
10lbs x 10 (behind head) + BW x 10 (5 left + 5 right)
25lbs x 20 (on chest) + 15 side-2-sides
35lbs x 10 (on chest) + 12 side-2-sides
_
Flat DB Press (Exaustion) x 2
60 x 12
60 x 12
Pushups x 1
BW x 25
Medicine Ball Crunches x 3
BW x 50 (20 straight, 15 right, 15 left)
10lbs x 20 (behind head) + BW x 30 (15 right + 15 left)
25lbs x 10 (behind head) + 25lbs x 10 (on chest) + BW x 20
__________________________
Supplements: 5/5::: Felt great today!
Waking: Animal Cuts + 20mg of Ephedra + 2 Act-X
Preworkout: NO Shotgun + Beta Alanine + Arginine
Intraworkout: BCAA + Beta Alanine + Citrulline Malate + Glycergrow + 10g Glutamine (nasty drink!)
Postworkout: 3 Scoops of Torrent
Pre-Bed: 2 Act-X + 1 NXT + ZMA
Nutrition: 5/5:::2400 Cals (250g P / 57g F / 190g C <225g - 35g Fiber >)
Sleep: 4.5/5 ::: 9 Hrs (3:30 - 12:30)
______________________________
Overall:5/5Last edited by Kyle.Lgk; 04-16-2009 at 09:21 AM.
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04-16-2009, 06:31 PM #13
Day 11 (4/16): Back
Workout: 3/5 ::: Felt overtrained today... took 2 packets of SP250 + 1 pill of Mitotropin and it didn't really help... My caffeine tolerance is up, and this is the 1st day I didnt take ephedra in the last week... wonder if thats what caused it... I couldn't lift heavy so I forced myself to do high volume, no matter how badly I wanted to leave
__________________________
Summary: 24 Sets (Lats: 21 Sets / Traps: 3 Sets)
(Rep range avg'd 6-12, more of a hypertrophy day)
2x Wide Grip Chins
3x DB Shrugs
3x Lat Pull Downs
4x Bent Over Rows
2x Pull Overs
2x T-Bar Rows (1 Narrow, 1 Wide)
3x Machine Lat Pull Downs
1x Machine Row (needed WD40!)
2x 1 Arm Inside Grip Pull Downs
2x Seated Cable Row
__________________________
Supplements: 2/5::: Felt very lethargic and down today
^"took 2 packets of SP250 + 1 pill of Mitotropin preworkout and it didn't really help. My caffeine tolerance is up, and this is the 1st day I didnt take ephedra in the last week... wonder if thats what caused it"
Nutrition: 2/5::: Didn't keep track of calories. Drank lots of Whiskey n Wine!
Sleep: 3.5/5 ::: 7.75 Hrs (1:45 - 9:30)
______________________________
Overall:2.5/5Last edited by Kyle.Lgk; 04-17-2009 at 01:18 PM.
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04-16-2009, 06:51 PM #14
New Split
Day 1: Active Recovery: Cardio / Stretch / Sauna + Abs/Calves (Or Off)
^Low Carb: 100-150g (+ Carb up @ Bedtime w/ cup of oats in casein)
Day 2: Power Day: Clean n Press / Squats / Deadlifts / Leg Press / BB.Rows
^High Carb: 250-300g
Day 3: Active Recovery: Cardio / Stretch / Sauna + Abs/Calves (Or Off)
^Low Carb: 100-150g
Day 4: Chest / Abs / Light-Tri's
^Mod Carb: 175-225g
Day 5: Back / Traps / Light- Bi's
^Mod Carb: 175-225g
Day 6: Delts / Hamstrings / Calves
^Mod Carb: 175-225g
Day 7: Tri's / Bi's + Endurance Drills
^Low Carb: 100-150g
Nutrient Range
Calories: 2200-2800
Carbs: 100-300g
Fat: 50-70g
Protein: 230-260gLast edited by Kyle.Lgk; 04-16-2009 at 06:56 PM.
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04-17-2009, 07:17 PM #15
Day 12 (4/17): Delts / Traps / Upper Chest
Workout: 6/5 ::: Best feeling shoulder workout Ive ever had!
Total: 35 Sets / 75 Min
Delts: 27 Sets
Traps: 14 Sets
Upper Chest: 7 Sets
__________________________
Incline Bench Press x 5
135 x 12
155 x 10
185 x 6
215 x 6
215 x 5
BB Shrugs x 5
185 x 15
225 x 15
275 x 15
315 x 10
365 x 8
_
Military Press x 4
115 x 6
125 x 6
135 x 5
115 x 6
Smith Machine Shrugs x 3
3P's x 32 (12 narrow-grip / 12 wide-grip / 8 behind-back)
3P's x 32 (12 narrow-grip / 12 wide-grip / 8 behind-back)
3P's x 32 (12 narrow-grip / 12 wide-grip / 8 behind-back)
_
DB Shoulder Press x 3
55s x 5
60s x 4 --> 40 x 4 (Arnold)
60s x 4 --> 40 x 3 (Arnold)
Smith Machine Upright Rows x 3
2Ps x 8
2Ps x 8
2Ps x 7
_
Incline DB Press (High Incline) x 1
70s x 5 --> 50 x 4 (70 degree incline: \_)
DB Flyes x 2
30s x 10 (85 degree incline: \_ )
30s x 6 (90 degree incline: |_ )
Cable Upright Rows x 3
Whole Stack x 12
Whole Stack x 10
Whole Stack x 10
_
Cable Delt Raises x 4
Notch 30 x 15 (across front)
Notch 30 x 10 (across back)
Notch 30 x 10 (straight up)
Notch 40 x 5 --> Notch 30x 5 (Front Raise)
Front Delt Raise x 2
35 x 10
35 x 8
__________________________
Supplements: 5/5::: felt amazing today...took San Tight sample with 20mg of Ephedra... felt a little spun out... waited about 4 hrs before going to teh gym
Nutrition: 2.5/5::: 2150 Cals (215g P / 36g F / 155g C <185 - 30g Fiber>)
Not enough Cals/Protein/Fat + 3 shots of whiskey
Sleep: 4/5 ::: 8.5 Hrs (5:00 - 1:30pm) - Drunk Sleep
______________________________
Overall:4/5Last edited by Kyle.Lgk; 04-18-2009 at 12:33 PM.
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04-17-2009, 11:07 PM #16
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04-18-2009, 05:39 PM #17
Day 13 (4/18): Arms + Calves/Abs
Workout: 6/5 ::: Amazing workout again! (see supp section below)
Total: 75 Min / 54 Sets (29 Arms Sets / 25 mega-sets)
Triceps: 15 Sets
Biceps: 14 Sets
Calves: 16 Sets
Abs: 9 Sets
__________________________
Weighted Dips x 6
BW x 20
45lbs x 10
70lbs x 5 --> BW x 5
45lbs x 8
70lbs x 4 --> BW x 3
45lbs x 8 --> BW x 5
BB Curls x 5
65 x 15
95 x 10
115 x 5 --> 95 x 4
95 x 8
115 x 3 --> 95 x 4
_
Skull Crushers x 3
80 x 10
85 x 8
95 x 6 + CGBP x 6
EZ Bar Preacher Curls x 3
70 x 9
75 x 7
75 x 5
_
Cable Pull Downs x 6
Whole Stack (140) x 10 (Bar)
Whole Stack (140) x 10 (Bar)
110 x 9 (Rope)
110 x 7 (Rope)
110 x 8 (Bar-Reverse Grip)
110 x 6 (Bar-Reverse Grip)
DB Curls x 4
40s x 9 (Hammer Curls)
50s x 5 --> 40s x 4 (Normal Alt Curls)
40s x 6 --> 30s x 3 --> 25s x 3 (Incline Curls)
40s x 5 --> 25s x 5 (Incline Curls)
Reverse Cable Curls x 2
110 x 8
100 x 8
_
Calf Mega-Set x 16 (115 Reps)
Standing Calf Raise: 225 x 8
Donkey Calf Raise: 150 x 12
Seated Calf Raise: 2Ps x 10
(60 second rest)
Standing Calf Raise: 225 x 8
Donkey Calf Raise: 150 x 10
Seated Calf Raise: 2Ps x 8
(60 second rest)
Standing Calf Raise: 180 x 8
Donkey Calf Raise: 150 x 8
Seated Calf Raise: 2Ps x 6
(60 second rest)
Standing Calf Raise: 145 x 12
Donkey Calf Raise: 105 x 15
Seated Calf Raise: 2Ps x 4 --> 1P x 6
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Ab Mega-Set x 9 (200 Reps)
Decline Crunches: BW x 40 (10 straight / 10 side-2-side / 10 rolling left to right / 10 straight)
Medicine Ball Crunch: BW x 30 (10 straight / 10 right / 10 left)
Knee-2-Chest Crunch: BW x 30 (10 straight / 10 left / 10 right)
Hanging Leg Raise: BW x 10
(60 second rest)
Decline Crunches: 10lbs(behind head) x 10 --> BW x 20
Medicine Ball Crunch: BW x 20 (10 straight / 5 left / 5 right)
Knee-2-Chest Crunch: BW x 20 (10 straight / 7 right / 8 left)
Hanging Leg Raise: BW x 10
(60 second rest)
Decline Crunches: BW x 10
__________________________
Supplements: 6/5::: The effects of NXT are becoming more and more amplified as I reach the end of week 2... my strength and stamina are ruthless, especially considering Im on a cut... I feel so powerful in the gym!
Nutrition: 3/5::: -1 for undereating & -1 for drinking
2300 Cals (220g P / 70g F / 190g C <240g - 50g Fiber>)
+700 Cals of Alcohol (3 Shots of Whiskey + 2 Shots of Rum + 2 Beers)
Sleep: 3.5/5 ::: 7.5 Hrs (4:30am - Noon) Woke up frequently this morning due to dogs
______________________________
Overall:4/5Last edited by Kyle.Lgk; 04-19-2009 at 12:22 AM.
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04-19-2009, 01:34 AM #18
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04-20-2009, 08:19 AM #19
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04-20-2009, 04:38 PM #20
Day 15 (4/20): Legs/L.Back - High Intensity/Low Volume
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Workout:5/5
-Low volume / High intensity
-Calves were really sore today
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Total: 80 Min / 18 Sets
Quads: 14 Sets
Hams: 9 Sets
L.Back: 5 Sets
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Squats x 6
135 x 20
185 x 12
225 x 9
275 x 6
275 x 5
135 x 20
_
Deadlift x 5
185 x 10
225 x 8
315 x 6
365 x 4
275 x 8 (Power Set: Fast concentric, slow eccentric)
_
Decline Leg Press x 3
6Ps x 10
8Ps x 8
10Ps x 6
_
Hamstring Curls x 4
120 x 15 (Seated)
120 x 10 (Lying)
140 x 5 --> 100 x 5 (Seated)
140 x 4 --> 100 x 4 (Lying)
===================
Supplements:5/5
Test: Act-X / NXT Stack going great
Stims: 30mg Ephedra + Man Scorch in the AM / 10mg Ephedra + 1/2 Serving WF Preworkout
(Took stims off yesterday)
Nutrition: 3/5::: Didn't keep track (it was 4/20 after all )
Sleep: 5/5 ::: 8.5 Hrs (12:30 - 9am)
===================
Overall: 4.5/5
===================Last edited by Kyle.Lgk; 04-21-2009 at 11:14 AM.
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04-20-2009, 04:51 PM #21
Split Update:
=================
CURRENT TRAINING SPLIT
=================
1: Chest/Abs/Light-Tri's (Mod Carb)
2: Back/L.Back/Light-Bi's (High Carb)
3: Delts/Traps/Calves (Mod Carb)
4: Tricep/Bicep/Forearms/Abs (Low Carb)
5: Quads/Hammys/Calves (Mod Carb)
+ Active Recovery: Cardio/Stretch/Sauna (Low Carb)
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04-20-2009, 05:50 PM #22
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
I like the new split and diet adjustments (sharing all your secrets, eh?) haha.
am thinking about working some deads back into the mix now that i'm making good progress on the rows. since rows will still be my primary back exercise (with weighted chins), I'll probably throw in some deads on leg day to keep them separate from the rows and chins.
decline leg press = hack squats?
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04-20-2009, 07:36 PM #23
Secrets! I wish everyone my success
I like to do weighted chins before before db rows (since I gave up BB rows )
Ive always kept deads on leg day... To me back day is about "Lats", plus I feel like lower back (deads) works more in conjunction with legs (squats)
I feel different contractions with decline leg press & hack squatsLast edited by Kyle.Lgk; 04-21-2009 at 11:14 AM.
It's not the daily increase but daily decrease. Hack away at the unessential - Bruce Lee
www.kylelouismusic.com
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04-21-2009, 08:12 PM #24
Day 16 (4/21): Chest/Abs
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Workout:3.5/5
Total: 40 Sets / 90 Min (70 Min Chest + 20 Min Abs)
Chest: 19 Sets (10 Press / 9 Fly)
Triceps: 5 Sets (Accessory Work)
Abs: 16 Sets
===================
Bench Press x 4
135 x 12
185 x 10
225 x 6
225 x 5
235 x 4 --> 185 x 4
*Definitely getting weaker (from cut)
_
Incline Bench x 3
185 x 6
165 x 7
185 x 5
_
Flat DB Press x 3
75s x 8
80s x 7
90s x 5
_
Incline DB Fly x 3
50s x 8
50s x 8
40s x 8
_
Cable Flyes Multi-set x 6
Notch 50 x 15 (Straight Down)
Notch 70 x 10 (Straight Down)
Notch 120 x 12 (Machine Fly)
Notch 135 x 12 (Machine Fly)
Notch 12 x 10 (Cable Straight Across)
Notch 10 x 12 (Cable Straight Across)
Tricep Multi-set x 5
25 x 12 (DB Kickbacks)
25 x 12 (DB Kickbacks)
Notch 60 x 12 (Reverse Grip Single Arm Pull Down)
Notch 70 x 10 (Reverse Grip Single Arm Pull Down)
Notch 120 x 8 (Reverse Grip Straightbar Pull Down)
_
Ab Work x 16
3 Sets of Leg Raises lying on back (Concentric Emphasis)
3 Sets of Side-2-Sides with 25 plate
3 Sets of Leg Raises hanging on decline (Eccentric Emphasis)
2 Sets of Decline Crunches throwing 10lb ball straight up
1 Set of Decline Crunches to failure
2 Sets of Cable Rope Crunches (Whole Stack)
2 Sets of Seated Machine Crunches
===================
Supplements:4/5 ::: Feeling fine, my heads a bit cloudy from 4/20... Stimulant tolerance is very high
Nutrition: 4/5 :::2300 Cals (220 P / 65 F / 175g C <230g - 55g Fiber>)
Sleep: ?/5 ::: I forget lol (4/20!)
===================
Overall: 3.5/5
===================Last edited by Kyle.Lgk; 04-22-2009 at 12:58 PM.
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04-21-2009, 11:44 PM #25
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
ahhhh don't worry about the bench numbers, they still look good. and shake the mental aspect of the 'well i'm on a cut so getting weaker' mentality - you can keep your strength- just keep pushin hard!
still, solid workout there. I like the inclusion of multiple sets of ab work - I need to start donig more like that!
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04-22-2009, 12:11 AM #26
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04-22-2009, 04:10 PM #27
Day 17 (4/22): Back / Calves
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Workout: 5/5 ::: Great workout, really tore up the lats... I followed my buddy on this one
Total:
Lat Pull Downs: 13 Sets
Lat Rows: 10 Sets
Calves:
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PULLDOWNS
Narrow Grip Chins x 4
BW x 8
BW x 8 (BTN)
BW X 8
BW x 7 (BTN)
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Inside Grip Lat Pull Downs x 3
170 x 10
190 x 8
210 x 7
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Handle Grip Lat Pull Downs x 3
150 x 10
180 x 8
200 x 5 --> 150 x 5
_
Close Grip Lat Pull Downs x 3
180 x 8
200 x 6
220 x 4 --> 180 x 4
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ROWS
Bent Over DB Rows x 4
80 x 10
90 x 10
100 x 10
110 x 10 (NEW PR)
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Superset: T-Bar/Seated Cable Row x 6
T-Bar: 70 (1P + 25) x 10
T-Bar: 105 (2Ps + 15) x 8
---> Seated Row: 150 x 10 (Dropset)
T-Bar: 115 (2Ps + 25) x 7
---> Seated Row: 150 x 8 (Dropset)
Seated Row:180 x 10
_
CALVES
Seated Calf Raise x 3
45 (1P) x 10, 10 (Single leg)
70 (1P + 25) x 10, 10 (Single leg)
115 (2Ps + 25) x 10 (Both Legs)
Superset: Calf Raises x 6
Donkey: 150 x 12
-->Standing: 100 x 10 (Dropset)
Donkey: 150 x 12
-->Standing: 100 x 10 (Dropset)
Donkey: 150 x 10
-->Standing: 100 x 10 (Dropset)
===================
Supplements: 5x5 ::: Took White Flood pre, had a great workout
Nutrition: TBA :::
Sleep: 4/5 ::: 7.5 Hrs (3:30 - 11am)
===================
Overall: TBA
===================
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04-22-2009, 04:15 PM #28
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
all that lat work is nasty bro
---> I approve!
Congrats on the DB Bent-over-Row PR! very nice.
(see you can still add strength while cutting )
The TBar/Cable Row superset is a nice touch. What kind of grip are you using on the cable rows? the triangle attachment, straight bar attachment, close grip?
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04-22-2009, 04:58 PM #29
The PR wasn't from an increase in strength, but because I used wrist straps for the 1st time on that workout
We focused all inside grip today (next time will be all wide)... I used the close grip attachment on the cable rows
Thanks for the feedback, my 1 & only follower HAIt's not the daily increase but daily decrease. Hack away at the unessential - Bruce Lee
www.kylelouismusic.com
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04-22-2009, 05:06 PM #30
- Join Date: Jun 2006
- Location: Miami Beach, Florida, United States
- Posts: 13,997
- Rep Power: 55734
HA! well, only reason I have followers is that i've become active in a couple other logs. But yeah we are basically similar size and goals, and pretty close on strength (well, okay you got me good on deads - check my workout log and laugh today, haha) but i'll take you out on bench A little healthy competition sure doesn't hurt to help keep this ol' man (me) in shape, lol.
Who cares about the straps- it's a PR! take it
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