Work out Journal

[qstick99]

Updated pics:

[qstick99]

Got a solid workout in this evening, put in a few extra exercises and really felt it, arms felt really good! Going into final few exercises I was feeling a very good burn! Just had a late dinner so kept it light, some cottage cheese and PROnon!

Single Arm DB Row:
15x65
13x70
12x70

Bent Over DB Rows:
10x55x3 sets

Wide Grip Lat Pull Downs:
14x120
10x135x2 sets
13x120

Straight Arm Stanind Pull Downs:
11x60
10x60x2 sets

Seated Cable Row:
12x135
11x135
10x135

BB Standing Curl: Wide Grip w/ Olympic Bar
15x45
10x65
11x60
11x60

Close Grip EZ Bar Preacher Curl:
9x65
11x55
10x60

DB Hammer Curl:
15x20
11x25
12x25
11x25
(Alternated Sets of Single and Double Arm Hammers)

Incline DB Curl:
9x30
11x25
10x25

DB Concentration Curls:
10x20x2 sets
15x15

Nutrition today:

Calories: 2679
Calories Burnt: 1262
Net: 1417
Fat: 109.4
Carbs: 196.3
Protein: 237.5
Weight: 280.0

Weight up a little over the weekend, calories were a little high today but overall decent numbers. Got some more greek yogurt and cottage cheese to keep with me at work along with my PROnon and Gold Feast!

[qstick99]

What's up all, got a nice quick leg workout in after work with a quick cardio session.

BB Squats:
25x135
17x185
12x225
10x235
11x235
15x185

Romanian Deadlifts:
12x135
9x145
9x140

Single Leg (leg) Press:
15x347
15x367
15x397

Leg Extensions:
13x255
11x255
10x255

Lying Leg Curls:
13x75
12x75
10x75

45 degree calf raises:
105lbs x10 for 3 sets

Finished with 12 minutes on the treadmill, workout felt really good, legs felt like they were hit pretty hard!

[qstick99]

Time to hit them shoulders!

[qstick99]

Another solid workout, feeling really good all week w weights, got an extra boost today with my WF as well!

DB Press:
15x40
11x50
10x50
9x50

Bent Over Lat Raises
12x20
11x25
11x25
10x25

Front DB Lat Raises:
9x45
9x40
9x40
9x40

Side Lat Raises (DB)
20x10
9x20
9x20
10x20

Front Cable Raises:
13x20
9x30
9x30

BB Shrugs:
15x185
12x205
12x225
10x235

Front Plate Raises:
15x35
15x35
12x35

Bradford Press:
15x45
15x30

Finished with 10 minute on stair master and 10 on treadmill

[EjnarKolinkar]

Lots of solid work, way to go q! Mean squatting.

[qstick99]

Lots of solid work, way to go q! Mean squatting.

Thank you, squats have come a long ways!

[qstick99]

Pushed out a nice cardio session this evening, hit 20 minutes on the stair master and 25 on the treadmill. Tired as heck right now and ready for bed!

[qstick99]

What is going on all. After looking at a few pics going back a few months I'm seeing some change but what I'm not liking is the ups and downs with the diet in which is making my weight jump around. At some points over the last few weeks I've probably been at a weight close to what I was 1-2 months ago. The weight drops fast but I do not like the ups and downs. The up side of this is making me understand how important diet is, eating healthy etc. This weekend will be a good time to look back and see what has worked and what hasn't, some things and days have been obvious in where we got off track. Also will be looking at my next routine, current routine will end in 2 weeks, has been great, have not followed to a "T" but I like the system and will run again!

[qstick99]

Time to hook up some of that DEADprotein! Got some extra chicken to use for some meals throughout the weekend, need to focus more on my diet here!

[qstick99]

Sipping on my WF and took my Morph tonight, see how it works out and need a little boost. Looking forward to a good chest and tri workout tonight!

[qstick99]

What's up all, got a solid workout in and enjoying my dead protein right now. Felt good with tonight's workout, got some good warm up sets in, focused a lot on the negative aspect of every exercise as well. Seen some higher weights and felt good, feels good to push out some progress!

Flat Bench BB Press:
15x115
15x135
8x165
7x170
6x175
7x165

Incline DB Press:
13x45
9x55
8x60
6x65
7x65

Incline DB Flye:
12x25
8x35
10x35
7x40

Cable Flyes:
Low:
12x40x2 sets
Middle:
4x70
6x60
High:
10x40
9x50

Tricep Rope Pull Down:
15x70
10x90
8x100
8x100
8x100 8x80 10x60 12x40 Drop Set

Cable Extensions (Raise Behind Over Head)
7x70
8x70
9x70

Reverse Grip Pull Downs:
20x80
11x110
7x120x2 sets

Close Grip BB Bench:
15x115
8x135
6x135

Did two sets of seated toe raises but calves were cramping pretty bad. Finished with 15 minutes on the stair master. Overall a really good workout, started using Pak and Flex yesterday, only using one Pak a day and will probably use that in the mornings and 2 OT's in the evening.

Nutrition today:
Calories: 2389
Cals Burnt: 978
Net Cals: 1411
Carbs: 175.7g
Protein: 237.2g

[qstick99]

Another good session in this morning, again, slowed down, focused on those negatives and getting on some warm ups and really felt the difference!

Single Arm DB Row:
15x55
10x60
10x70
8x75
8x75
7x80

Bent Over DB Row:
10x45
8x55
6x60
7x60x2 sets

Wide Grip Lat Pull Downs:
15x100
10x130
7x145
7x145
6x160 6x130 8x100 12x70 Drop Set

Standing Straight Arm Pull Downs:
12x55
6x70
6x70

Seated Cable Row:
8x145
8x145
7x145

Standing Wide Grip BB Curl
15x45
9x65
7x70
6x75
7x70
Added a few extra cheated reps on last three sets to work on negatives at the end of each set.

Incline DB Curl:
9x30
5x35
7x30

DB Concentration Curl:
10x20
6x25
6x25
added a few extra assisted reps to work on negatives at end of each set

Finished with 10 minutes on the stair master and then enjoyed some chocolate PROnom before coming home to tackle yard work and house work! Thanks again for all the advice folks, really helping and feeling stronger with a few tweaks here and there!

[qstick99]

What's up peepz! Got in a shoulder workout tonight, although weights only went up slightly in certain workouts, slowing things down a little and really working through negatives and doing some warm up sets on certain exercises have shown to really hit the muscles. After the first two exercises tonight I was really feeling it and by the end of the workout my shoulder area felt swole!

Seated DB Press:
15x30
12x35
9x55
6x60
7x55
6x55 6x45 6x35 (drop set)

Bent Over Lat Raises:
15x12.5
12x15
8x20x3 sets

DB Front Lat Raises:
15x25
12x30
8x35x3 sets

Standing Overhead BB Press:
15x45
15x55
10x65

Front Cable Raises:
10x20
9x20x2 sets

Plate Raises:
10x45
10x35

Bradford Press:
20x30
25x30
25x30

Finished with 15 minutes on the treadmill, had two scoops of chocolate PROnom mixed in 8oz water, was very nice after that workout!

Nutrition today:
Calories: 2656
Cals Burnt: 989
Net: 1667
Fat: 104.9g
Carbs: 158.3g
Protein: 267.9g
Weight was 281.0

Calories seemed a little high, had a few cookies early in the day but otherwise diet was pretty good today.

[qstick99]

Have been feeling a bit off today, was feeling really good about hitting the gym, got there early today and for as little people as there were compared to normal, seemed like the things I needed to do were all being used or people BS'n around them. Started with my Leg extensions, did first set and was really wanting to just bail. Then I thought I'll at least do some cardio, ended up pushing myself through legs, glad I did as well but still feeling a little off, hopefully not getting sick.

Leg Extensions:
10x140
10x185
8x215

BB Squat:
15x135
12x185
10x225
8x245
7x255
7x225

Single Leg (Leg) Press (did not know weight of platform so used only 45LB Plates as measure):
10x2 plates
10x4 plates
7x6 plates
8x6 plates
7x6 plates

Lying Leg Curls:
15x70
15x100
10x120
10x140

Seated Calve Raises:
10x105x3 sets

Standing Calve Raises:
10x160x3 sets

Finished with about 15 minutes on the treadmill. Bar put some nice marks on my shoulders from doing squats today as well.

[qstick99]

Just finished dinner, enjoyed some nice BBQ tri tip and chicken thighs!

Calories: 2540
Cals Burnt: 824
Net Cals: 1716
Fats112.2g
Carbs: 154g
Protein: 231.1
Weight was 281 earlier today. Calories have been holding up a little higher but still dropping the gained weight and at a better pace in my opinion so will probably stick with this for a little while.

[qstick99]

Probably best progress pics to date:

[qstick99]

Put in a nice cardio session this evening, 20 minutes on the stair stepper and 22 on the treadmill. It was much needed as my morning I loaded up early on expecting a minimal lunch, kicked down a peanut butter sandwich, some cottage cheese and my Gold Feast all before 10a. Ended up going out to lunch with my wife, had a large omlet bacon and alvacado omlet with some potatoes on the side which filled me up! Dinner we got some pizza and it has been a struggle to not dig in to it but I"ve maintained!

[qstick99]

Feeling pretty good lately overall, seeing some changes coming off my Stoppani 12 week short cut to size routine and my TSN Log. Should be capping off the Natural T and BCAA's this weekend and getting ready to roll into another log, this will be some BEAST products, supplied from BEAST will be a tub of Creature, I'll add in my BEAST Mode and possibly a second tub of Creature. Looking forward to Chest and Tri's tonight!

[qstick99]

Put in a pretty intense workout, hit some solid numbers tonight! Needed that little boost this evening so I used my WF with one astrovar and liked the combo. Went into the gym feeling good and ready to push hard on the last week of my 12 week routine and this log and now looking to my BCAA's to really kick in Enjoyed a post meal shake of my Vanilla PROnom and Watermelon Gold Feast, if you haven't tried these get em!

Incline DB Press:
10x40
10x55
7x70
5x75
5x75

Incline DB Flyes:
10x20
10x30
8x35
6x40
6x40

Flat BB Bench Press:
10x115
10x155
7x175
5x185
4x205
3x215

Rope Pull Downs:
10x100
9x110
4x130
4x130
Super Set W/
V Bar Press Downs:
10x130
9x150
5x160
2x180

Rope Raises(behind Neck):
6x80
5x100
4x110
5x110

Reverse Grip Pull Downs:
10x90
8x120
6x130
5x140

Cable Kickbacks:
10x20
7x30
6x30

Chest Press Machine:
10x135
10x180
4x210

Already feeling the effects from this workout, hoping to hit back and biceps early morning, see how things look then.

[qstick99]

What's up all! Got a solid workout in, technically yesterday but just got home so feel like it was earlier today.

Single Arm DB Rows:
10x55
10x60
8x75
6x80
4x90
4x90 7x70 9x55 15x30 (drop set)

DB Rows:
10x30
8x40
6x45
6x50
5x50 6x40 7x30 (drop set)

Wide Grip Lat Pull Downs:
10x120
7x150
6x165
5x180
4x195 4x165 4x135 (drop set)

Seated Row:
10x120
7x150
6x165
5x180
4x195 4x165 4x135 (drop set)

Standing Wide Grip BB Curl:
10x45
8x65
6x75
5x80
4x80 4x60 4x55 (drop set)

Close Grip Preacher Curls:
10x45
7x65
5x75
5x75 7x55 9x45 12x35 (drop set)

Concentration DB Curls:
10x20
5x25 + 3 Negatives
7x25 + 3 Negatives

2 sets of assisted pull ups to finish

Really felt good with this workout, hit some high weights and think I could have done more weight and reps on certain things but the grip was rough. Never used those straps but may look into them eventually. Ended up with everything being last minute today, had a computer training off site for work, at lunch at last minute decided to pack back with everything to hit gym after then a buddies house for BBQ and poker, just getting home, tired as heck. Hit them BCAA's and Natural T feeling strong!

[qstick99]

Recently completed Logs:

TSN Log:
http://forum.bodybuilding.com/showth...#post957481863

PROgram 23 Cup Cake Batter Log:
http://forum.bodybuilding.com/showth...hp?t=148822603

[qstick99]

Today started Day 1 of Solo HRT, this was no joke. Think I'm going to really dig this 12 week session. In the vid they say to check the ego at the door and watch the weights you choose to make sure you complete each set and man, a couple of times what I thought would be my warm up weight turned into the working weight, the positives on everything were good but getting through the 5 count negatives was brutal. Completed my 2 warm up sets and 2 working sets on each exercise consisting of 8 positives + 6 Hellcentric reps (5 count negatives). Had a few looks my way, probably trying to figure out what I was doing, haha, I was pretty focused from my Rage kicking in though so it didn't phase me. Something tells me if I can keep my diet in check, this system and CreaTure may really compliment eachother for my benefit!

Seated Overhead DB Press:
8+6x20
8+6x20
8+6x30
8+6x30

Seated DB Lat Raises:
8+6x15
8+6x12.5
8+6x15
8+6x15

BB Front Raises:
8+6x30
8+6x30
8+6x35
8+6x45

Standing BB Curls:
8+6x30
8+6x30
8+6x45
8+6x45

Standing Reverse Grip Curls:
8+6x30
8+6x30
8+6x40
8+6x40

Reverse Grip BB Wrist Curls:
8+6x20
8+6x20
8+6x40
8+6x40

BB Wrist Curls:
8+6x20
8+6x20
8+6x25
8+6x25

Finished with 20 minutes on the treadmill. As funny as it sounds, for as some of the weights here are a bit off what I would normally do, man was I feeling this, after the third set of the first exercise, I was feeling just raising my arm up to grab the paper and pencil off the towel dispenser to note my workout after each rep, by the time I completed the second exercise shoulders were burning and things were tight as heck! Generally my 20oz intra drink gets me through my workout with about 1/3 left to sip after, my Wraath went quick tonight! Think I'm going to enjoy this!

Nutritional Numbers:
Calories: 2773
Cals Burnt: 1015
Net Cals: 1758
Fat: 83.3g
Carbs: 267.6
Protein: 252.4
Weight tonight: 283.2

[qstick99]

Day 2:

What's up everyone, hit day two of HRT, Quads and Hamstrings. Similar to yesterday, looking at the routine on paper, then looking at the weights I'd think decent session, man my legs are still a bit shaky. This routine is no joke, anyone considering or just looking for something a little different, hit one of the sessions and see what you think. Dosed CreaTure one scoop pre and one scoop post session, pre mixture was mixed with Mode Fruit Punch, next session with mode will have to hit the Pink Lemonaide. Purple Wraath went quick again also. Felt really good, I'm think by end of this week or beginning of next my CreaTure should be kicking in good. Was not, or did not see how I could do reverse Hack Squat on our machine as it has a center pad for your neck so I subbd some single leg leg presses and they hit good on this!

Leg Press: (weight listed is weights only, not including platform)
8+6x90x2 sets
8x6x180
8x6x270

Hack Squat:
8+6x90x2 sets
8+6x110
8x6x120

Leg Extensions:
8+6x115x2 sets
8+6x145
8+6x130

Lying Leg Curls:
8+6x80
8+6x100
8+6x120
8+6x140

Single Leg (Leg Press)
8+6x90x4 sets

Finished with 12 minutes on the treadmill. This workout was pretty intense as noted above, I am still shocked to some extent of how the first two sessions have felt for the weights being used, just have to do it to understand!

[qstick99]

Felt really good in the gym today and had someone to hit them weights with as Bowling decided to hit the HRT back,traps and delts with me and boy was it a session! Still figuring weights out as some of the warm up weight has carried right over to the working sets or minimal increases.

Wide Grip Lat Pull Down:
8+6x70
8+6x100
8+6x130
8+6x115

Seated Row:
8+6x85
8+6x100
8+6x115
8+6x115

T-Bar Row:
8+6x45
8+6x90
8+6x110
8+6x120

Barbell Shrug:
8+6x135
8+6x155
8+6x185
8+6x185

Rear Delt Raises:
8+6x15x4 sets

Standing Calf Raises:
8+6x100
8+6x120
8+6x140
8+6x160

Seated Calf Raise:
8+6x80
8+6x80
8+6x105
8+6x105

Finished with about 16 minutes on the treadmill. This session felt brutal, had sweat running down my arms before even starting cardio. The rear delt raises were rough, after everything else these rendered an insane burn! Will get at those Chest and Tri's tomorrow and week one will be complete. Weight is still doing well, this morning was at 280.2. Feeling really good with my CreaTure! Second dose was taking right after workout before post shake. Enjoyed a nice Tuna sandwich for breakfast after taking my vitamins, now ready to enjoy the rest of my Saturday with the kids and maybe take my mother out to a winery or two later!

[qstick99]

What's up all, got a nice session in this afternoon, felt pretty good, a bit tired after a late night out last night but overall a good session and a good end to week 1 of Solo HRT. Really pleased after the first week, looking at the sessions, by the weight pushed I would never expect to have felt and feel the way I do. My chest and triceps felt nice and swole and burnt out by the time I left the gym. I'll should be able to gauge my warm up sets and working sets better going forward now after having my first week in, the combination of 8 reps and then going directly into the hellcentric reps is a whole different feeling then anything I've felt in previous sessions. Dosed my creature today, two scoops mixed with my PL Mode, got a much needed pick up there.

Decline BB Bench Press:
8+6x115
8+6x115
8+6x125
8+6x125

Incline BB Bench Press:
8+6x95
8+6x100
8+6x105
8+6x110

Flat Bench BB Press:
8+6x95
8+6x105
8+6x115
8+6x120

BB Skull Crusher:
8+6x30
8+6x40
8+6x50
8+6x50

Seated DB Tricep Extensions:
8+6x30
8+6x30
8+6x40
8+6x45

Finished with 12 minutes on the stair master.

[qstick99]

What's up all! Got a nice session in as well as a much needed one to push out some stress that has been on my for a little for a few days. Had to switch up the order initially but all worked out well. Was able to push up most exercises in weight this week. Felt really good through the sets as well. Creature was dosed before and after workout, mixed well, tasted great and felt strong through session. Used 3 Morphs tabs and a scoop of Rage for my pre and Wraath as my intra. Just capped off a late dinner with some chicken broccali and rice.

Seated DB Press:
8+6x20
8+6x25
8+6x30
8+6x35

DB Side Lat Raises:
8+6x12.5x4 sets (hoping to hit the 15lbers for a set or two next week)

BB Front Raise:
10+6x30
8+6x40
8+6x50
8+6x60

Standing BB Curls:
8+6x35x2 sets
8+6x40x20 sets

Standing Reverse Grip BB Curls:
8+6x30x2 sets
8+6x40x2 sets

Wrist Curls:
8+6x30 x 4 sets

Reverse Wrist Curls:
8+6x30x4 sets

Finished with 25 minutes on the treadmill.

[qstick99]

Been a long morning already but got in a good leg session, feeling like that CreaTure is kicking in as things felt good and as with yesterdays session I was able to add some weight to my sets this morning. Will continue to do so each week hopefully.

Leg Press: (weight listed is weights only, not including platform)
8+6x180
8x6x 270
8x6x 450
8+6x 500

Hack Squat:
8+6x90x2 sets
8+6x120
8x6x130

Leg Extensions:
8+6x100x2 sets
8+6x130
8+6x130

Seated Leg Curls:
8+6x50
8+6x65
8+6x95x2 sets

Lying Leg Curls:
8+6x80
8+6x90
8+6x130
8+6x150

Finished with 10 minutes on the stair master.

[CLB454]

Sorry I ahvent stopped in to say in a while.
Training is lookin good.

[EjnarKolinkar]

Hey. q, looks like your doing great. How are you liking the HRT?