Retrotiger will be VICIOUS!

[Retrotiger]

TIME TO GET VICIOUS!

The History: I'm 20 years old. Started lifting last November. I'm playing basketball in a semi-pro league now. The reason why I started lifting because I felt alone in the team. Most of the guys were athletic, if not, they were bulkingly huge. I stand 6'2" without them shoes.


The Arsenal:

Protein
Muscle Pharm Combat
Gaspari Nutrition MyoFusion
BPI Super Pro

Post-workout
Muscletech Celltech
Muscle Pharm Recon

Multi-vitamins
Animal Pak

Fish Oil
Now Omega-3

Pre-workout
Muscle Pharm Assault
Jack3d
White Flood

Intra-workout
Scivation Xtend

Pre-bedtime
Muscle Pharm Bullet Proof


The Database:

Calories and Macronutrients
Calories - 4000kcals
Fat - 74g
Protein - 251g


The Goal:

To gain as much muscle, mass, and strength within the next 45 days. As well as losing a minimal amount of bodyfat.

VICIOUS OVERKILL TRAINING

The History: The workout program was assembled by a weightlifting coach and a powerlifting champion in our gym. He's Roman and I must say he has a vast knowledge about weightlifting. I asked for an overkill program, and he delivered. The best thing about this guy is that he was already studying me for the past 2 weeks. He noticed my weaknesses and strengths. And thus came to a conclusion that my upper body is weak. All respects to this guy. The program is designed to how I want to workout. This is how it looks.


Set 1 = 80% - 8
Set 2 = 85% - 8
Set 3 = 90% - 8
Set 4 = 100% - 8
Set 5 = 105% - 8
Set 6 = 90% - Failure



Monday:
Leg Press
Squat
Calf Raise

Close Bench
Tricep EZ Press
Barcial Curl
Wrist Curl


Tuesday:
Incline Press
Incline Fly
Dumbbell Bench Press
Incline Fly-Raise

Front Pulley
Close-grip Pulldown
Close-grip Deadlift

Front Press
Front Raise
Cable Upright Raise


Wednesday:
Leg Curl
Squat
Lunges
Suspended Deadlifts

Preacher Curl
Cable Curl
Forearm Curl
One-arm Tricep Press


Thursday:
Decline Press
Decline Fly
Cross-bench Pullover
Seated Bench

Back Pulldown
One-arm Cable Row
T-Bar Row

Back Press
Lateral Raise
Shrugs


Friday:
Leg Press
Leg Curl

Skull Crusher
Concentration Curl
Barcial Curl


Saturday:
Bench Press
Pec-Deck Fly
Cable Cross Pulley

Seated Pulley Row
One-arm Dumbbell Row
Deadlift

Bent-over Lateral
Shrugs

Sunday:
OFF!


Usual Vicious Day

6:00AM
3 Granola Bar
1 Protein Drink

6:45AM
1 Preworkout Drink

7:30AM
Workout

10:00AM
1 Creatine Drink

11:00AM
1 Protein Drink

12:00PM
Post-workout Meal - The highest carb-containing meal. Biggest meal of the day.
1 Animal Pak
4 Omega-3 Softgels

3:00PM
2nd Meal
2 Omega-3 Softgels

7:00PM
Last Meal

9:00PM
1 Protein Drink
4 Omega-3 Softgels

[Retrotiger]

In my log, expect these things in a Usual Vicious Day:

Calorie-Macronutrients log
Health-related log
Sleep time
Adjustments(if necessary)
Weight per exercise

Will post before pics tomorrow. After pics will be posted after the 45-day routine.

[Retrotiger]

Day 3

Sleep was great. But I'm feeling pain on my lower left back. I will try if I can do my Suspended Deadlifts today. Will be taking pictures later. Stay tuned everybody.

7:30AM
2 Scoops Syntha-6
3 Granola Bars

Calories - 670kcals
Fats - 18g
Carbs - 87g
Protein - 47g


8:30AM
3 Scoops White Flood

9:00AM
Workout

Leg Curl
55x8
60x8
65x8
70x8
85x6
65x9

Squat
150x8
160x8
170x8
180x8
190x8
170x15

Dumbbell Lunge
25x8
30x8
35x8
40x8
60x8
35x12

Preacher Curl
20x8
30x8
40x8
50x8
60x5
40x9

Cable Curl
26x8
30x8
36x8
46x8
66x8
36x15

Forearm Curl
20x8
20x8
26x8
30x8
36x7
26x15

One-arm Tricep Press
5x8
8x8
10x8
15x8
20x8
10x20

10:30AM
2 Scoops Celltech

Calories - 350kcals
Fats - 0g
Carbs - 77g
Protein - 0g

11:30
2 Scoops Syntha-6

Calories - 400kcals
Fat - 12g
Carbs - 30g
Protein - 44g


2:30PM - The macronutrients will be just an estimate as I have no choice but to eat these foods today.
3 Cups Rice
Some Pork

Calories - 1000kcals
Fat - 12g
Carbs - 132g
Protein - 18g

6:30PM
2 Pasta Packs

Calories - 750kcals
Fat - 12g
Carbs - 44g
Protein - 16g

9:00PM - + 10 Omega-3 softgels & Animal Pak
2 Grilled Chicken Breast

Calories - 624kcals
Fat - 16g
Carbs - 2g
Protein - 63g

10:30PM
2 Scoops MyoFusion
Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g

[Retrotiger]

Workout done!

[Retrotiger]

DAY 3 REPORT

Training: It went really well. Recovery time was fast. Didn't exceed more than 1 minute and 15 seconds on the hardest part. My lower left back is in a minor pain, I skipped the Suspended Deadlifts today. Anything else was prime. Felt really good. White Flood gave me that extra kick and the tingles that I adore. Muscles were full all throughout the workout. Can't wait for tomorrow's workout. Decline benches here I come!

Nutrition: Dear Mr. Diet, I'm sorry I cheated on you today. I had to get my grades from my former school. And the food around me were not healthy. I had to get one cause I'm running out of fuel. The only thing that mattered in the food was the healthiness, other than that, it was able to fit in my macros.

Adjustments: Since I wasn't able to do Suspended Deadlifts, I felt that workout wasn't complete without it. I decided to do my Abdomen. I hung some chain around me. That was probably around 30lbs. And did some sit ups with medicine ball that weighs 4kg. And then some hanging ab exercise to get my stomach burning. I still managed to overkill myself today.

Feelings: I woke up very excited to today's workout. When I woke up, I felt that everything was going uphill, and yes, it did went uphill. Except for 1 thing, my lower left back. It hurts in a minor kind of way, manageable but it won't be a reason to stop me. Nothing can.

Macronutrients:
Calories - 4088kcals
Fat - 76g
Carbs - 382g
Protein - 238g

[Retrotiger]

Day 4

07:30AM
2 Scoops MyoFusion
1 Cup Oats
30g Low-fat Milk

Calories - 813kcals
Fat - 14.5g
Carbs - 97g
Protein - 75g


7:45AM
1 Animal Pak
5 Omega-3 Softgels

Calories - 120kcals
Fat - 10g
Carbs - 2g
Protein - 3g


9:00AM
Workout

Decline Press
80x8
100x8
110x8
120x8
140x8
110x12

Decline Fly
15x8
20x8
25x8
30x8
40x8
25x15

Cross-bench Pullover
30x8
35x8
40x8
45x8
60x7
40x9

Back Pulldown
80x8
80x8
90x8
90x8
110x6
90x12

Seated Bench
50x8
60x8
70x8
90x8
100x8
70x15

One-arm Cable Row
30x8
30x8
30x8
36x8
46x3
30x10

T-Bar Row
60x8
70x8
80x8
90x8
110x7
80x15

Back Press
30x8
40x8
45x8
55x8
65x4
45x12

Lateral Raise
5x8
6x8
10x8
15x8
15x4
10x12

Shrugs - Weight is per dumbbell.
35x8
40x8
50x8
60x8
70x8
50x15

11:30AM
2 Scoops Celltech

Calories - 350kcals
Fats - 0g
Carbs - 77g
Protein - 0g


1:00PM
2 Scoops MyoFusion
1 Cup Oats
30g Low-fat Milk

Calories - 813kcals
Fat - 14.5g
Carbs - 97g
Protein - 75g


3:00 - Watched movie today. Thought I could slap in some BKs.
1 Original Chicken Sandwich w/ Mayo
1 Large Fries
1 Large Apple Juice

Calories - 1150kcals
Fat - 53g
Carbs - 138g
Protein - 31g


5:00PM
2 Siopao

Calories - 356kcals
Fat - 2.5g
Carbs - 62g
Protein - 18g


8:30PM
2 Piece Chicken Breast

Calories - 624kcals
Fat - 16g
Carbs - 2g
Protein - 63g


10:30PM
2 Scoops MyoFusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g

[Retrotiger]

DAY 4 REPORT

Training: Today's training was fantastic. Starting my stim-cycle. But I decided to take 5 tablets of Nitrix cause I just found it on my old bag and decided to give it a go. This thing gives me pumps like mad, and my muscles were full all throughout the training. I'm glad that BSN Nitrix isn't wasting my money even though this thing was a suppose-to-be-**** product when I didn't use it the right way.

Nutrition: I was cheating again today. Too much fat/carbs. Protein was right on though. I wasn't able to do anything at the house since my ankle has fully recovered yet, that means, no basketball for a little while. Went to the mall and watched The Mechanic. And man, Jason Statham is alpha as hell. I'm mirin him.

Adjustments: There were no specific adjustments today. Except the Pullover. From flat position to inclined position. All the exercises/sets/reps were performed with right energy, form, and precision.

Feelings: I slept around 12:30AM. Woke up at around 7:15AM. But I felt really good. Was not sleepy, anxious, or any feelings alike. I always base my day by the way I wake up. Today was upupupUPHILL!

Macronutrients:
Calories - 4208kcals
Fat - 108.5g
Carbs - 484g
Protein - 283g

[Retrotiger]

Day 5

9:00AM
Workout

Leg Press
320x8
330x8
350x8
380x8
460x6
350x15

Leg Curl
55x8
60x8
65x8
75x8
90x4
65x12

Skull Crusher
25x8
35x8
50x8
55x8
65x8
50x12

Concentration Curl
25x8
30x8
35x8
40x8
50x6
35x10

Barcial Curl
30x8
40x8
50x8
50x8
60x6
45x16

10:35AM
2 Scoops Celltech

Calories - 350kcals
Fats - 0g
Carbs - 77g
Protein - 0g

11:30AM
2 Scoops MyoFusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


3:00PM + 1 Animal Pak
2 Cups Oats
60g Milk

Calories - 1058kcals
Fat - 17g
Carbs - 176g
Protein - 53g


4:00PM
2 Scoops MyoFusion

Calories -294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


5:00PM
Basketball - Shooting/Dribbling

6:30PM
2 Scoop MyoFusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


8:00PM - +5 Omega-3 Softgels
2 Grilled Chicken Thigh
1 Cup Rice

Calories - 708kcals
Fat - 26g
Carbs - 44g
Protein - 64g


9:30PM - +5 Omega-3 Softgels
1 Tuna In Water
1 Egg

Calories - 270kcals
Fat - 7g
Carbs - 0g
Protein - 26g


10:20PM
3 Granola Bar
1 Scoop Bullet Proof

Calories - 290kcals
Fat - 6g
Carbs - 59g
Protein - 3g

[Retrotiger]

DAY 5 REPORT

Training: Everything was smooth and powered today. Friday and Saturday are like a semi-deload training days. Set new PRs on almost all exercises. Leg Press was crazy. I love it. It's showing its benefits in basketball now. I'm jumping like mad, I lateral like crazy, and I ran so fast.

Nutrition: I ate very clean today. Carbohydrates and protein are almost on the same ratio. Appetite was kinda surpressed for some reasons I do not know. I wasn't able to reach 4000. Though 3500 is enough for bulk.

Adjustments: Leg extensions kills the knee. I've seen them by experience. I need to somehow replace that exercise to something injury-free. Can someone recommend anything?

Feelings: I do not understand my body clock. It always wake up at 7:30. It's my first time with Bullet Proof tonight. I hope I can sleep so much longer. Today was a longer feast. Trying to merge in Intermittent Fasting to my customized program.

Macronutrients:
Calories - 3538kcals
Fat - 74g
Carbs - 384g
Protein - 293g

[Retrotiger]

Day 6

8:30PM
2 Scoops Myofusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


9:00AM
1 Scoop 1MR

9:30AM
10g BCAA Xtend

10:00AM
Workout

Bench Press
120x8
130x8
135x8
145x8
155x5
135x9

Pec-Deck
80x8
90x8
100x8
105x8
115x7
100x12

Cross Pulley
20x8
24x8
30x8
34x8
40x4
30x8

Seated Row
70x8
80x8
90x8
100x8
120x6
90x12

Bent-over Lateral
10x8
15x8
20x8
25x8
30x6
20x12

One-arm Dumbbell Row
40x8
50x8
60x8
70x8
80x8
60x12

Shrugs
120x8
160x8
200x8
260x8
310x5
260x12

Behind-the-back Shrugs
160x8
200x8
200x8
220x8
260x6
220x10

11:20AM
2 Scoops Celltech
1 Scoop Muscle Pharm Recon

Calories - 430kcals
Fat - 0g
Carbs - 79g
Protein - 0g


12:20PM
2 Scoops Myofusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


2:00PM + Animal Pak
2 Cups Oats

Calories - 798kcals
Fat - 14g
Carbs - 134g
Protein - 37g


4:00PM
2 Scoops Xtend

4:20PM
Basketball Training

6:00PM
3 Pancit Canton
1 Slice Wheat Bread

Calories - 912kcals
Fat - 37g
Carbs - 124g
Protein - 18g


8:00PM
2 Scoops Xtend

8:30PM
2 Scoops BPI Super Pro

Calories - 380kcals
Fat - 8g
Carbs - 28g
Protein - 44g


9:30PM + 5 Omega-3 Softgels
1 Chicken Wing

Calories - 259kcals
Fat - 21g
Carbs - 5g
Protein - 10


10:30PM
2 Scoops Myofusion

Calories - 294kcals
Fat - 6g
Carbs - 10g
Protein - 50g


11:00PM
1 Scoop Bullet Proof

[Retrotiger]

DAY 6 REPORT

Training: Today was excellent. Set some new PRs again. Xtend made my recovery so fast. Can't thank you more than enough. Exchanged the Deadlift to Behind-the-back shrugs since my back are still hurting. Will set an appointment to my doctor to have this checked.

Nutrition: I recalculated my fat. It's now 95. Used to be 74. That was on my 180lbs weight. But I gained 10lbs. Ate clean enough today. Got tied up with some protein shakes though. Will be adjusting diet and supplement intake starting Monday. Got driven away by Layne Norton's study. 1 word, IMPRESSIVE!

Adjustments: From Deadlifts to Behind-the-back Shrugs due to a minor back pain. Will be adjusting BCAA intake starting Monday. I actually started it today, but proper dosing will begin next week.

Feelings: Sleep was very very very awesome. First time to wake up at 8:30AM at a long time already. Thank you Bullet Proof. When I first drink it, I thought it didn't work. But minutes after, I feel so tired and I wanna hit the bed. I don't even want to get up anymore. I love it. Though I had to take a pee around 2:30AM. Overall, I loved it. Will drink one again tonight.

Macronutrients:
Calories - 3761kcals
Fat - 107g
Carbs - 400g
Protein - 259g

[Retrotiger]

Day 7



OFF

[Retrotiger]

Day 8

7:00AM
3 Granola Bars
2 Scoops Myofusion

Calories - 564kcals
Fat - 12g
Carbs - 67g
Protein - 53g