"I won't give up, shut up, let up, or slow up," my log

[UCFBuilder]

Ive been contemplating making one of these since i write down everything i do anyway....this is going to be my log for my next 3 year offseason...next time i compete..I will be more than ready and armed with more knowledge about dieting and training than ever before...My goal is to become a Natural Pro...I will make it happen no matter how long it takes
My strength is (very)slowly returning to where it was before I decided to make up my own diet for my show with almost 0 knowledge on how to diet properly...At least i learned what to do for the next time around...those 3 months..while being absolutley horrible..taught me so much about bodybuilding and life in general...i wouldnt take it back for anything..I wake up everyday just excited to apply what ive learned to not only my training and diet but also to events and obstacles that i face in my everyday life.
Here we go..

Monday: Chest

Flat BB bench:
1. 135X12
2. 185X10
3. 225X5 Drop set 135X9

Incline DB bench:
1. 60X10
2. 70X8
3. 80X6 Drop set 40X12

Flat DB flies:
1. 20X15
2. 30X17
3. 40X15

Incline Cable Flies:
1. 20X12
2. 30X12
3. 40X12 Drop set 20X12

I was very happy with this workout..This is the first time i have benched 225 in over 4 months...and i got 1 more rep on my 80 pound incline DB press than last time...this is also the first week back on a hypertrophy routine...for the past 5 weeks..i was working on a 5X5 routine to help get my strength back...looks like it has worked

[UCFBuilder]

Day 2

Back:

Pullups(warm-up)
1.BWX11

T-bar rows:
1. 1 plate and a quarterX12
2. 2 platesX12
3. 3 PlatesX10
4. 3 plates, 10, and a 2.5X5 Drop set 1 plateX12

Seated rows:
1.90X12
2. 120X12
3. 150X10 Drop set 75X15

DB rows:
1. 55X12
2. 75X12
3. 85X10 Drop set 40X12

Lat Pulldown:
1.75X12
2. 105X12
3. 135X8 Drop set 90X8 Drop set 60X12

This was a pretty intense workout....dripping with sweat..but for some reason i wasnt very satisfied with it...my 4th set for t-bars i thought i could have gotten more reps.was disappointed when i couldnt..had trouble shaking it off for the rest of the workout..but i went up 1 rep on my last set of seated rows..and i went up 5 pounds on my last set of DB rows from my last workout...ive been using this exact routine for almost two months now tho...time to switch it up

[fltallpaul]

Glad to see you are starting a log here. Now that you have a goal in mind I am sure you will make some serious progress. Throw some update pictures in here as you get more and more swole...lol.

[UCFBuilder]

Originally Posted by fltallpaul

Glad to see you are starting a log here. Now that you have a goal in mind I am sure you will make some serious progress. Throw some update pictures in here as you get more and more swole...lol.

thanks man...lol...i will be posting up some pics of my current conditioning by friday...ive been maintaining my BF at around 8%...while being up 20 pounds from my competition...153>173...my strength has shot up( tho its still not at what it was) but by the time im ready to diet again i plan on having some record breaking lifts under my belt(at least breaking my own records lol)

[UCFBuilder]

off to the gym for what is GOING to be a VERY intense leg workout...will update when i get back

[N03xcus3s]

Sub'd, looks interesting. good luck with this mate.

[UCFBuilder]

Originally Posted by N03xcus3s

Sub'd, looks interesting. good luck with this mate.

thanks...great to have ya hear

[UCFBuilder]

Day 3

Legs:

Back Squat:
1. 135X10
2. 185X10
3. 225X12
4. 275X12
5. 315X3 Drop set 135X12 (was gonna try 315 for the first time in about 3 months next week but i was feeling really good today and figured i would try it to see how it feels on my back again...will go for 6-8 reps next week)

Lunges:
1. 90X12
2. 100X12
3. 110X12

Leg Extension:
1 65X12
2. 80X12
3. 95X10 (my quads were fried by this point)

Calves:

Seated calve raises:
1. 1 plateX20
2. 2 platesX20
3. 2 plates, 25X 12 Drop set 1 plateX15

Ill be doing hams with deads and arms on friday

This was an absolutley amazing workout...got goosebumps it was so intense....glad that im finally getting my legs back....i would say that my legs are my genetic gift and my contest diet had me squatting b itch weight( i even stopped squatting all together 3 weeks out..i had no energy) which caused my legs to be extremely soft on stage...they did not look good at all...that will not happen again

[N03xcus3s]

Nice squats brah.

You train HIT style one set to failure ? you planning on adding volume or keeping the same ?

[UCFBuilder]

Originally Posted by N03xcus3s

Nice squats brah.

You train HIT style one set to failure ? you planning on adding volume or keeping the same ?

thanks man...i basically go by feel..but normally yeah..my last set on most exercises will be until fail..which most of the time is above 6 reps...i just wanted to get the feel of 315 on my back again...for most(if not all my body parts) the routines i have posted(and will post) will basically stay the same as far as # of sets per exercise goes... but i will change what exercises i do first and last..ill change the # of reps depending on if im on a hypertrophy routine or strength routine...just so i dont plateau..which by the looks of it seems like i have plateaued on back so it will be changed around next week

[UCFBuilder]

day 4

Shoulders, traps, Abs:

Rear Delt- cable crossovers:

1 20X15
2 30X12
3 30X12

Seated DB shoulder Press:

1 50X12
2 60X12
3 75X5 drop set 40X10

DB shrugs:

1 60X12
2 80X12
3 100X12
4 120X8 Drop set 50X20

Seated Side raises:

1. 10X15
2. 10X12
3. 15X12
4. 20X10 Drop set 10X12 Drop set 5X12

Upright rows:

1 50X12
2 70X12
3 90X8 Drop set 30X12

Abs

3 sets of 12 leg raises
2 sets of 12 weighted decline crunches

This was a pretty intense workout..I was happy with it to say the least....first time i have ever gotten 75 pound DB's on shoulder press...and my last set of shrugs and side raises were extremely intense.....next workout tho i will be switching to BB shoulder press, BB shrugs and moving rear delts to my last exercise so im fresh for the military press(will still have one warm up rear-delt set tho)....need to switch things up a bit so i dont plateau...Shoulders(along with my arms and chest) are one of the body parts i really need to bring up...for some reason i have naturally broad shoulder but im lacking serious side and rear delt development

[N03xcus3s]

Originally Posted by UCFBuilder

thanks man...i basically go by feel..but normally yeah..my last set on most exercises will be until fail..which most of the time is above 6 reps...i just wanted to get the feel of 315 on my back again...for most(if not all my body parts) the routines i have posted(and will post) will basically stay the same as far as # of sets per exercise goes... but i will change what exercises i do first and last..ill change the # of reps depending on if im on a hypertrophy routine or strength routine...just so i dont plateau..which by the looks of it seems like i have plateaued on back so it will be changed around next week

Cool brah, seems to work well for you. How long you been lifting for altogether mate ?

Nice db military press btw.

[UCFBuilder]

Day 5

Deadlifts, Arms:

Deadlifts:

1 135X12
2 225X5
3 315X5
4 365X5 ( rounded my back on the last two but im still counting them....havent deadlifted this heavy in a while so ill stick with 365 for a while and get my form down before i go any heavier)

BB curls:

1 45X12
2 65X12
3 85X7 Drop set 45X10

CGBP:

1 135X12
2 165X10
3 185X8 Drop set 135X5

Hammer Curls:

1 25X12
2 35X10
3 40X6 Drop set 25X6

Skull Crushers:

1 50X12
2 70X10
3 90X9
4 100X4 Drop set 40X12

2 arm cable curls:

1 20X12
2 30X12
3 40X12

Reverse-grip pulldowns:

1 60X12
2 90X12
3 120X12

This was an awesome workout....the deads got pretty heavy at 365 and i ended up rounding my back to get the last two...will be working on that next few times....my BB curls went up 5 pounds with same # of reps from last time...got the 40 DB 2 more reps than last time on hammer curls...got 185 on CGBP for 1 more rep...first time attempting 100 on skull crushers and got it 4 times...all around great workout with some PR's mixed in

[UCFBuilder]

Originally Posted by N03xcus3s

Cool brah, seems to work well for you. How long you been lifting for altogether mate ?

Nice db military press btw.

thanks man...been lifting for 2 1/2 years now...and loving every second of it....lifting is on my mind 24/7 as well as reaching my goal of natural pro...I want it so bad i cant even begin to explain.....How long have you been lifting for??....looking pretty big in your avi man..great arms and shoulders

[UCFBuilder]

will be posting up some progress pics this weekend..

[N03xcus3s]

Originally Posted by UCFBuilder

thanks man...been lifting for 2 1/2 years now...and loving every second of it....lifting is on my mind 24/7 as well as reaching my goal of natural pro...I want it so bad i cant even begin to explain.....How long have you been lifting for??....looking pretty big in your avi man..great arms and shoulders

Those are some great lifts for 2.5 years bro, you can tell how dedicated you are !!

Me, 5 months, only just joined gym 2 weeks ago. Used to lift years ago but my daughter was born and my training got ditched. Now I'm back as determined as ever to become huge.

Awesome deads btw bro, if I ever put up those numbers I will be well pleased.

[NTT91]

in for the ride bro. Workouts are looking good so far.

[UCFBuilder]

Originally Posted by N03xcus3s

Those are some great lifts for 2.5 years bro, you can tell how dedicated you are !!

Me, 5 months, only just joined gym 2 weeks ago. Used to lift years ago but my daughter was born and my training got ditched. Now I'm back as determined as ever to become huge.

Awesome deads btw bro, if I ever put up those numbers I will be well pleased.

thanks man....for 5 months that is some great progress..i cant even imagine how big you would be if you wouldn't have stopped...good luck achieving your goals man

[UCFBuilder]

Originally Posted by NTT91

in for the ride bro. Workouts are looking good so far.

thanks man...great to have ya here

[N03xcus3s]

Originally Posted by UCFBuilder

thanks man....for 5 months that is some great progress..i cant even imagine how big you would be if you wouldn't have stopped...good luck achieving your goals man

Thanks brah, you just gave me even more motivation

[UCFBuilder]

Originally Posted by N03xcus3s

Thanks brah, you just gave me even more motivation

no problem man...getting fuking pumped right now listening to some disturbed...gonna kill chest today

[N03xcus3s]

Like it bro.

Here's one for you




Now go and destroy that sh|t !!!!!!

[UCFBuilder]

Originally Posted by N03xcus3s

Like it bro.

Here's one for you




Now go and destroy that sh|t !!!!!!

thanks man..song is bad assss man..new song on the ipod lol

[UCFBuilder]

Day 8

Chest, Abs

Flat BB bench:

1 135X12
2 185X10
3 225X6

* did 3 negatives with 275(did this last chest day as well)

Incline DB press:

1 55X12
2 70X10
3 85X6 Drop set 55X7 Drop set 35X8

Incline DB flies:

1 25X15
2 35X12
3 45X10

Flat cable flies freemotion machine: (with medicine ball behind my back to push my chest out further)

1 30X12
2 60X12
3 90X6 Drop set 40X8

This was an awesome workout....got one more rep on flat bench with 225...and got the same number of reps with 85 pounds as i did last week with 80 pounds on incline DB press...plus that triple drop set gave me a fuking great pump..its taken more than 3 months but my strength is coming back to where it was before my diet...soon ill be even stronger

[NTT91]

great workout, good to hear you're gettin your strength back!

[UCFBuilder]

Originally Posted by NTT91

great workout, good to hear you're gettin your strength back!

thanks man

[N03xcus3s]

Thats some nice benchin brah, good work.

[UCFBuilder]

Originally Posted by N03xcus3s

Thats some nice benchin brah, good work.

thanks man

[UCFBuilder]

Day 9:

Back:

Pullups:

1 BW + 20 pound DBX6 Drop set BWX2

Seated Row:

1 90X12
2 120X12
3 150X12
4 180X6 Drop set 75X12

Barbell Row:

1 45X12
2 75X12
3 95X12
4 135X8

DB row:

1 55X12
2 75X12
3 85X11

Lat Pulldown:

1 75X12
2 105X12
3 135X10 Drop set 90X6

Another great workout...had to switch things up for back this week since i ran into a bit of a plateau last week...first time doing weighted pullups...I did seated rows as my first exercise and was able to go the heaviest i have ever gone on that exercise...substituted T-bar rows for barbell rows...first time ever doing barbell rows...liked them and will be incorporating them into my routine for a while instead of T-bars...got one more rep with 85 pounds on DB rows..and got two more reps with 135 on lat pulldown( wasnt able to bring the bar all the way down to chest on the last two tho..brought it to bottom of chin)

[AndrewK1]

Go hard or go home. Do you have different pics of your chest bro in a non-flexed position.