PawanLap and xStriker7 -- North America to Asia

[pawanlap]

Due to the fact that my last log wasn't quite successful because Matt's busy and was unable to post. I'm going to write this new one up and include Striker up in this log too using the same format as the old one.

As an introduction, Striker, Matt and I are friends who meet each other on the internet for a while and decided that we would make a log together to motivate each other through the path of this sport. We both are still beginners but sure we are determined to do our best to acheive a better physique. In this log we would post our workout and any additional tips we think is beneficial to improve our workout or diet to share it with each other and also other people. As the time passes we would post our progress pics in this log too. I hope that this log would be beneficial not just to ourselves but also to others who read it and hope that it would motivate others through the road of bodybuilding.

Pawan

Info:
Age: 16 (April 1994)
Weight: 205
Height: 6’1
BF%: 13-14%

Intent:
Clean bulk to 220 and getting as strong as I can be. (Would also be nice to be the biggest asian teen in the forum )
Food: 6 meals a day of high protein food (at least 200+ grams a day) at around 3000-3500 cals a day

Supplements :
No Supps at the moment

Workout Schedule:
Day1/Sunday: Quads/Hams
Day2/Monday: Chest/Abs
Day3/Tuesday: Shoulders/Traps
Day4/Wednesday: Back
Day5/Thursday: Quads/Calves
Day6/Friday: Chest/Abs
Day7/Saturday: Biceps/Triceps/Forearms
My rest days and schedules sometimes change due to school and stuffs that come and go but I still try to follow it as strict as possible. As a sidenote, if some week I have to change my routine I would normally fit all the bodyparts into that new routine still.

My background:
I started working out a year and a half ago being skinny as f*ck and decided to change my body for good. I tried many routine and finally got a solid one after a while. Also I did Bill Star’s Madcow a while ago to. So far my lifts are better but still aware that I’m not as strong as most people here. Also I’m 100% Asian just for anyone who doesn’t know me. My goals now are to get stronger and have a better physique than before. Feel free to comment and give advice. Will also reps good advice.

Current pictures:

Matt

Info:
Age: 16
Weight: 178lbs
Height: 5 11''
BF: 15-16%

Intent:
Gain some muscle mass and improve fitness/endurance alot ready for Royal Marines

Food:
4-5 meals a day with medium carbs and about 150-200g protein.

Supplements:
- Elite whey protein
- Glucosamine sulphate to help my joints.

Workout Schedule:
Monday: Chest/Biceps
Tuesday: 2-3 mile jog in fastest time possible
Wednesday: Back/shoulders/triceps
Thursday: 2-3 mile jog in fastest time possible
Friday: Legs/traps
Saturday: 2-3 mile jog in fastest time possible
Sunday: Either rest or light jog
Also swimming at least once a week

Background:
Been lifting for quite a while now with not great results, although when i started i was 133lbs.Alot of this has been fat gains though. I am wishing to enter Royal Marines training in abouta years time, so i am going to be doing alot of bodyweight exercises and cardio as well as improving my swimming.

xStriker7

Info:
Age: 19
Weight: 190
Height: 5'9
BF%: 13-14%

Intent:
Currently leaning out to 180, then will take it from there and see whether I want to bulk or just slowly add more mass. I recently bulked from 150 lbs - 200 lbs since February of 2010.

Supplements :
ON Whey
Dymatize Whey/Casein Blend
Creatine Monohydrate

Workout Schedule:
Changes week to week.
Lift weights 4-5 times a week.
Cardio 2 times a day every day.
I also ski a lot in the winter about 3 days every 2 weeks.

My background:
I started working out seriously in February of 2010. I was 150 lbs and wanted to get big. I bulked to 200 lbs and now am on my way to leaning out. I have a passion for the sport and have no intents of stopping any time in my life. The feeling that comes from the stress you put on your body is incredible. Eventually I'd like to be around 210 lbs at 8% body fat, but I know once I'm there I will want something different, something better.

Current Pics:

[pawanlap]

Forgot to write my log yesterday so I decided to write them both up in today's log
Wednesday's Workout:

Back

Back
Deadlift
108 kg x 5
128 kg x 5
148 kg x 5
165 kg x 6

Barbell Row
68 kg x 10
78 kg x 8
88 kg x 8
98 kg x 6

Dumbell Row
30 kg x 12
35 kg x 8
40 kg x 6
45 kg x 5

T-Bar Row
45 kg x 12
55 kg x 10
65 kg x 8
75 kg x 7


Thursday's Workout:

Chest and Abs

Chest
Barbell Flat Bench
48 kg x 8
78 kg x 5
88 kg x 5
98 kg x 5
108 kg x 3

Incline Dumbell Press
25 kg x 15
30 kg x 13
35 kg x 11
40 kg x 9

Incline Dumbell Flies
20 kg x 12
22.5 kg x 11
25 kg x 10
27.5 kg x 9

Decline Dumbell Press
30 kg x 12
35 kg x 11
40 kg x 9

Abs
Crunches with weights
5 kg x 25
10 kg x 20
10 kg x 20
10 kg x 20

V-Up
BW x 20
BW x 20
BW x 18
BW x 18

Although I slept late yesterday, today's workout went pretty well. I haven't got to 240*3 for over a month. Felt great to get it again. Also I'm pretty much eat everything passing in front of my face right now to gain more weights and get to around 220 before I cut next summer. Still focus on eating lots of proteins and get the macros in check. Yesterday's back workout felt great too and had good DOMS today. Looking forward to a rest day and cardio tomorrow

[xStriker7]

u forgot matts name bro edit the title lol

[pawanlap]

u forgot matts name bro edit the title lol

Lol ye thanks bro. Fixed.

[xStriker7]

Shoulders
Wednesday: January 13th, 2011.

Behind the Neck Smith Military Press
105 lbs x 12 Reps
135 lbs x 8 Reps
135 lbs x 8 Reps
135 lbs x 6 Reps

One Arm Seated Machine Press
45 lbs x 12 Reps
70 lbs x 12 Reps
70 lbs x 10 Reps
70 lbs x 10 Reps
45 lbs x 9 Reps

Side Laterals
25 lbs x 15 Reps
30 lbs x 12 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps

Behind the Back Side Laterals
10 lbs x 10 Reps
10 lbs x 8 Reps
10 lbs x 9 Reps
10 lbs x 7 Reps

DB Shrugs
80 lbs x 12 Reps
80 lbs x 10 Reps
90 lbs x 10 Reps
85 lbs x 12 Reps

Rear Delt Flye
30 lbs x 12 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps
30 lbs x 12 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps
30 lbs x 12 Reps

20 Minutes Cardio
Shoveling snow about 40 minutes

Workout Notes: Lifts aren't as heavy as they usually would be but that's because I've upped my rep range a lot for this cut. Also, anyone who's never tried behind the back side laterals they are INSANE, I super set them with db laterals (hence the lighter weight) and my delts were so crazily pumped. I also recommend straps on db shrugs always. You can always train your grip by itself but the straps takes the mind off the grip and lets you concentrate on your traps. Overall a great workout. Got cardio and calves/abs today.

[beardymcbeard]

Ohey Chris and Pawan




In!

[xStriker7]

About to head off to the gym in a bit. Cardio, Calves and Abs.

[xStriker7]

Calves and Abs
Thursday: January 14th, 2011.

20 Minutes Cardio

Standing Calf Raises
100 lbs x 10 Reps
100 lbs x 10 Reps
120 lbs x 12 Reps
140 lbs x 12 Reps
160 lbs x 10 Reps

Donkey Calf Raises
140 lbs x 15 Reps
140 lbs x 12 Reps
140 lbs x 10 Reps
140 lbs x 12 Reps

Hanging Knee Raises
16
14
10

Ab Roller
8
8
8

Workout Notes: Calves and Abs short day but gets the job done. Tomorrow I have back and Biceps then I leave for the weekend to ski for about 12 hours.

[BHillz]

Hmm...all the TC mods that would ban me the instant i join the chat...

In.

[xStriker7]

Hmm...all the TC mods that would ban me the instant i join the chat...

In.

Matt was never a mod.
Pawn just became mod recently.

[xStriker7]

Just got back from a cardio session:

35 Minutes Elliptical
15 Minutes Threadmeil

Both were at low intensity.

[xStriker7]

About to have breakfast, go to eye doctor and hit the gym later. Back and Biceps today.
I leave 4 PM tonight and will be skiing all weekend, one hell of a leg workout.

[pawanlap]

Traps and Calves

Traps
Dumbell Shrugs (Haven't done them in a long while)
30 kg x 15
35 kg x 13
35 kg x 13
40 kg x 13
40 kg x 13
Calves
One-Legged Standing Calve Raise
30 kg x 15
35 kg x 15
35 kg x 15
40 kg x 13
40 kg x 13

Was intended to be a rest day today then I decided to train so did just two small bodyparts and a 30 min cardio on a stationary bike at a resistance of 4/9. Felt like a good session of cardio that I needed. Also haven't done traps on their own for awhile too so felt pretty good. Looking forward to pump my arms up tomorrow cuz.

[pawanlap]

Biceps and Triceps

Biceps
Dumbell Curls
15 kg x 12
17.5 kg x 10
17.5 kg x 10
20 kg x 8

Hammer Curls
20 kg x 12
22.5 kg x 11
25 kg x 11
25 kg x 10

Concentration Curls
20 kg x 12
22.5 kg x 10
25 kg x 8
25 kg x 8

Triceps
Close Grip Bench Press
68 kg x 10
78 kg x 8
88 kg x 6
98 kg x 5

Dumbell Overhead Tricep Extension (One Arm)
15 kg x 12
17.5 kg x 11
20 kg x 8
22.5 kg x 7

Tricep Kickbacks
15 kg x 10
15 kg x 10
17.5 kg x 8
17.5 kg x 8

Forearms
Dumbell Wrist Curls
15 kg x 12
17.5 kg x 10
20 kg x 8
20 kg x 8

Felt like my arms were gonna burst. What a good feeling after two weeks of no arms workout. The weights I used for CGBP is also the highest weight I've used. Feels good to be pushin 215 for reps on close grip bench. Also ate pretty clean today with extra carbs only before the workout. Looking forward to a good leg workout tomorrow

[beardymcbeard]

Strong curling Pawan!


And have fun skiing Chris

[pawanlap]

Quads and Hams

Quads
Back Squat (All hit at least parallel)
68 kg x 5
88 kg x 5
108 kg x 5
128 kg x 5
133 kg x 5 (Depth is still not low enough, I'm working on it)

Barbell Lunges
73 kg x 12
83 kg x 11
93 kg x 9
100.5 kg x 8

One-Legged Leg Extension
40 kg x 15
45 kg x 13
50 kg x 11
55 kg x 9 (Drop Sets)

Hams
Lying Leg Curls
37.5 kg x 15
42.5 kg x 13
47.5 kg x 11
52.5 kg x 8 (Drop Sets)

I was so excited to see my leg veins for the first time ever after my leg workout today. I know it's a weird thing to be so happy about but oh well, it's a good thing nonetheless right? . Still gotta work on that squat depth when I'm working on my last set. Pretty much gotta work my mind to be able to go lower and push the weights back up. Otherwise I'm happy with my day today. Eat all my cals and proteins in. Looking forward to my shoulders workout tomorrow (I substitute shoulders for chest because I'm busy on thursday and not gonna be able to workout.)

[pawanlap]

Strong curling Pawan!


And have fun skiing Chris

Thanks annie and yea have fun skiing Chris!

[xStriker7]

About to leave Pennsylvania in a couple minutes here. Did a lot of skiing and quadding so body was not at rest. Will be hitting chest and triceps later in the day when I get home.

[pawanlap]

Chest and Abs

Chest
Barbell Incline Bench
68 kg x 5
78 kg x 5
88 kg x 5
98 kg x 5

Dumbell Flat Bench
25 kg x 15
30 kg x 14
35 kg x 13
40 kg x 12

Incline Dumbell Flies
20 kg x 12
22.5 kg x 11
25 kg x 10
27.5 kg x 9

Pushups
BW x 22
BW x 22
BW x 22

Abs
Crunches with weights
5 kg x 25
10 kg x 20
10 kg x 20
10 kg x 20

V-Up
BW x 20
BW x 20
BW x 18
BW x 18

Workout went well today. At first I thought I was going to be busy but since I found out that I'm free so decided to just do chest workout by sticking to the routine. However I haven't been sleeping much lately due to the amount of work I have to get done. Projects ftw! I still consume enough cals and proteins still and hope to get more sleep next week if that's possible.

Mirin NEW AVI?

[beardymcbeard]

Damn Pawan, sick benching right there.


You should post up that before picture you showed me.




And yes, mirin avi

[xStriker7]

Chest and Triceps
Monday: January 17th, 2011.

Dumbbell Flat Bench
65 lbs x 12 Reps
75 lbs x 10 Reps
85 lbs x 8 Reps
100 lbs x 5 Reps

Incline BB Bench
135 lbs x 10 Reps
155 lbs x 8 Reps
155 lbs x 8 Reps
155 lbs x 8 Reps

Incline Cable Flyes
40 lbs x 15 Reps
50 lbs x 10 Reps
50 lbs x 10 Reps - Dropset
30 lbs x 12 Reps

Incline DB Flyes
40 lbs x 12 Reps
45 lbs x 10 Reps
50 lbs x 8 Reps
30 lbs x 12 Reps

Pec Dec
150 lbs x 12 Reps
180 lbs x 10 Reps
200 lbs x 6 Reps - Dropset
130 lbs x 15 Reps

Triangle Pushdowns
130 lbs x 18 Reps
150 lbs x 12 Reps
180 lbs x 10 Reps - Dropset
100 lbs x 19 Reps

Bench Dip Machine
120 lbs x 12 Reps
150 lbs x 10 Reps
150 lbs x 10 Reps
130 lbs x 12 Reps

Overhead Cable Extensions
50 lbs x 12 Reps
60 lbs x 10 Reps
60 lbs x 10 Reps
60 lbs x 8 Reps

Workout Notes: Great workout, really exhausted both muscle groups with those drop sets today..

[pawanlap]

^^I see you survived that skiing session and nice weight @flat dumbell bench bro

Shoulders

Shoulders
Dumbell Shoulder Press
20 kg x 15
25 kg x 13
30 kg x 12
35 kg x 10 (Drop sets)

Side Lateral Raise (Controlled Form + Two Arms)
15 kg x 12
17.5 kg x 10
17.5 kg x 10
20 kg x 8 (One Arm)

Front Dumbell Raise
15 kg x 15
17.5 kg x 13
20 kg x 12
22.5 kg x 10

Back Lateral Raise
17.5 kg x 12
17.5 kg x 12
20 kg x 11
20 kg x 11

Didn't do much today because I still got projects and homeworks that needed to be done by this weekend but still a pretty good workout. Felt a nice pump in my shoulders. Also I played handball for about 40 minutes today as a cardio session. Eating pretty solid meals today with no cheat foods. Looking forward for a rest day tomorrow before back on thursday (This slight change in the schedule is due to my math project which I need to stay at school until 8pm tomorrow so no workout for a day)

[xStriker7]

Back and Biceps
Tuesday: January 18th, 2011.

Straight Arm Pulldown
40 lbs x 18 Reps
50 lbs x 15 Reps
60 lbs x 12 Reps
60 lbs x 10 Reps
60 lbs x 8 Reps

DB Row
65 lbs x 12 Reps
85 lbs x 10 Reps
100 lbs x 10 Reps
120 lbs x 8 Reps

Wide Grip Lat Pulldown
120 lbs x 12 Reps
150 lbs x 10 Reps
170 lbs x 8 Reps
180 lbs x 8 Reps

Low Row
45 lbs x 12 Reps
70 lbs x 10 Reps
90 lbs x 10 Reps
90 lbs x 8 Reps

Cable Rowc
140 lbs x 12 reps
160 lbs x 10 Reps
180 lbs x 8 Reps
180 lbs x 8 Reps - Drop Set
100 lbs x 23 Reps

Hammer Curl
25 lbs x 10 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps
35 lbs x 8 Reps

Wide Grip Bar Curls
40 lbs x 12 Reps
50 lbs x 10 Reps
40 lbs x 10 Reps
30 lbs x 16 Reps

DB Preacher Curl
25 lbs x 12 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps
30 lbs x 10 Reps

Workout Notes: Back was great, bicep workouts have been lacking due to a left forearm bone injury. Severe pain when curling.

[xStriker7]

Shoulders and Traps
Wednesday: January 19th, 2011.

Seated DB Press
60 lbs x 12 Reps
70 lbs x 10 Reps
75 lbs x 8 Reps
75 lbs x 6 Reps

Standing Lateral Raise SuperSet Behind Back Lateral Raises
50 lbs x 10 Reps, 10 lbs x 10 Reps
50 lbs x 8 Reps, 10 lbs x 8 Reps
60 lbs x 8 Reps, 10 lbs x 7 Reps
60 lbs x 7 Reps, 10 lbs x 5 Reps

Front BB Raises
40 lbs x 15 Reps
50 lbs x 12 Reps
50 lbs x 10 Reps
40 lbs x 18 Reps

Rear Delt Cable Flye
30 lbs x 12 Reps
40 lbs x 10 Reps
50 lbs x 8 Reps
30 lbs x 10 Reps

Lateral Raise Machine
50 lbs x 15 Reps
80 lbs x 10 Reps
80 lbs x 10 Reps
80 lbs x 8 Reps - Dropset
30 lbs x 18 Reps

DB Shrugs
70 lbs x 12 Reps
75 lbs x 10 Reps
75 lbs x 10 Reps
80 lbs x 8 Reps

Shrug Machine
120 lbs x 12 Reps
210 lbs x 8 Reps
210 lbs x 8 Reps
210 lbs x 8 Reps

Workout Notes: Pump was gudddd.

[xStriker7]

Pawan and Matt where are you?

[pawanlap]

^^Pawan reporting in.

Didn't workout yesterday as written because I had to work on the math project that is due this saturday. So here goes today's workout:

Back

Back
Deadlift
108 kg x 5
128 kg x 5
148 kg x 5
165 kg x 6 (Tried to do 7 but failed )

Barbell Row
68 kg x 10
78 kg x 8
88 kg x 8
98 kg x 6

Dumbell Row
30 kg x 10
35 kg x 8
40 kg x 6
45 kg x 6

T-Bar Row
45 kg x 15
55 kg x 13
65 kg x 11
75 kg x 8

Workout went pretty well. Back felt so pumped after the T-Bar Row exercise. Hopefully the weights I ordered would come in within several weeks so I can deadlift more. My diet today was pretty strict. No cheat meals and also hit the calories+proteins intake. Howver I got a fieldtrip tomorrow so I'd be home late and might not be able to workout but we'll see. Still hope it's going to be a fun trip though

[monkey20]

Been ill since last Saturday so havent been working out at all, and hardly eating anything. Going to try and do a fullbody in the gym tonight and try and add some protein to my diet. I feel like **** atm because i aint worked out in ages and not eaten right, feels bad man.

[xStriker7]

Cardio Session
30 Minutes Elliptical
30 Minutes Treadmil

Both done at low intensity.

[xStriker7]

Just woke up, ****ing snowed last night. I better not have to shovel to get to the gym. About to have a morning shake then hit the gym for legs and abs.

[BHillz]

Both done at love intensity.