Work out Journal

[qstick99]

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

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

Thanks for dropping by guys, will start posting back in here probably again. HRT has been good, I've been running through the system with some added or alternate exercises here and there but the system is great.

[qstick99]

Enjoying some greek yogurt and granola right now after a solid chest/tri workout. Pushed pretty good tonight and really hit the chest hard and saw some good increase, some in numbers and some in just feeling really good. Last week I had pushed out about 2 reps at 225 with my spotter and today I was able to push out 4, 3 really good and some assistance there on the 4th but felt really good pushing those numbers specially at the end of the chest workout. Supps today: Orange Triad Multi/AllMax Omega/Natural EFX/ErgoPump Pre/Aminolytes Intra

Incline BB Bench:
10x95
10x125
8+6x125
8+6x135
8+6x140
8+6x145

Decline BB Bench:
10x95
10x125
8+6x125
8+6x135
8+6x140
8+6x145

Flat BB Bench:
8+6x105
8+6x115
8+6x145
8+6x125
5x185
4x225
10x95
10x85
10x75
25x65
40x55
40x45

Seated DB Tricep Extensions:
10x30
10x30
8+6x45
8+6x55

Skull Crushers:
10x40
10x40
8+6x70
8+6x50

Assisted Dips to failure
2 sets focus on Tri's
2 sets focus on Chest

Did not have time to hit cardio but will get some in tomorrow. Chest has gone from one of my less favorite days to favored days for sure. Hoping to get a good back day in tomorrow with some cardio.

Nutrition Yesterday and Today:
Cals: 2540
Fat: 101
Carbs: 204.5
Protein: 204.3

Today:
Cals:1991
Fat: 57.3
Carbs: 248.5
Protein: 130.4
Will Probably have a shake before going to bed tonight but still a little low on protein today.

[qstick99]

Got in a great back session this morning, lowered some weights a little and focused a lot on the negatives and felt much better. Found with some of the back exercises with the 8+6 system, too much weight puts more focus on the biceps than the back. Added a few things in today as well. Supps C4 Pre/Wraath Intra/Orange Triad/Omegas/Natural EFX with Breakfast (see below )

Single Arm DB Rows:
10x45x2 sets
8+6x55x2 sets

Wide Grip Lat Pull Downs:
10x70
10x85
8+6x100
8+6x85
8+6x70

V-Handle Lat Pull Downs:
10x70
10x70
8+6x85
8+6x85

Seated Cable Row (Bar):
10x70
10x85
8+6x85
8+6x85

BB Rows Overhand Grip:
10x45
10x55
8+6x65
8+6x65

BB Rows UnderHand Grip:
8+6x65
8+6x65

Rear Delt Raises DB's:
8+6x10
8+6x10

Assisted Pull Ups:
Wide Grip to Failure x 2 sets
Close Grip To Failure x 2sets

Standing Calve Raises:
10x140x2 sets
8+6x140
8+6x140

Seated Calf Raises 70lbs Set consisted of 10 inside 10 outside 10 center (foot angles) x 2 sets Really burnt out the calves here!

Finished with 15 minutes on the stairmaster.

Hit the gym right around 6:15a so was able to come home and make up a nice breakfast. I'm not a huge Turkey fan but always fun coming up with ways to make use of the left overs!


3 Scrambled Eggs (1.5 tablespoons Olive Oil)/4.5oz of white turkey meat/1 alvocado/Tapatio
Probably a little heavy on cals and fats but pretty healthy ones I would say and this meal is filling!
Cals 824
Fats: 76.9
Carbs: 21.2
Protein: 62.5

[qstick99]

Back to weights today after two days of cardio and one day off.

Seated DB Press:
10x30x2 sets
8+6x35x2 sets

Standing DB Side Lat Raises:
10x10x2 sets
8+6x15x2 sets

Front Cable Raises:
8+6x20x2 sets

Seated BB OverHead Press:
10x45
8+6x65x2 sets

Standing BB Curls:
10x45x2 sets
8+6x55x2 sets

Standing OverHand Grip BB Curls:
10x45x2 sets
8+6x45x2 sets

BB Wrist Curls: 8+6x30x2

OverHand Grip Wrist Curls: 8+6x30x2

Finished session with 15 minutes on the stairmaster. May try to get some more cardio in this evening, otherwise legs in the morning.

[qstick99]

What is going on everyone, got in a decent leg session this evening, was little disappointed as I was unable to get in the Leg Presses but got in some good BB squats so all is pretty good. EFX dosed morning and afternoon and feels like it is really kicking in at this point, feeling really good and have been no where near as hungry as usual, solid product! Used Beast Mode for my pre this evening and Purple Wraath for my intra.

BB Squats:
10x45
10x95
10x135
10x185
10x205

Hack Squats:
10x90
10x90
8+6x100
8+6x100

Seated Leg Extensions:
10x70
10x70
8+6x115
8+6x115

Seated Leg Curls:
10x55
10x70
8+6x100
8+6x100

Lying Leg Curls:
8+6x110
8+6x120
8+6x120
8+6x110

Finished with some light cardio, 15 minutes on the stairmaster. Been getting some lower back pain lately, not sure if has to do with picking up pace on cardio and not having proper shoes or sleeping issues. I've got some issues with my lower back from a couple of accidents so it could be simply agrivating it as well, will start working in some extra stretching. Weight has been coming down nicely and feeling really good other than the back issues.

Cals: 2171
Cals Burnt: 747
Fat: 60.5g
Carbs: 223.5g
Protein: 181.5g
Weight: 283.5 (this afternoon)

[qstick99]

1/5/13

Incline BB Bench:
15x45
15x95
8+6x95
8+6x115
10x135

Decline BB Bench:
15x65
15x95
8+6x115
8+6x135
8x165

Flat BB Bench:
15x95
15x115
8+6x115
8+6x135
10x135
5x145x2 sets (extra wide grip)
15x45 (close grip)
15x95 (close grip)
10x115 (close grip)

Flat DB Press
10x55x2 sets
super set w/
Flat DB Flys:
10x35x2 sets

Skull Crushers:
10x40x2 sets
8+6x50
8+6x50

Rope Pull Downs:
8+6x70x2 sets
8+6x80x2 sets

V-Bar Push Downs:
8+6x100
8+6x100

Finished with 20 minutes on the treadmill. Workout probably looks better on paper than how it went, just through in the DB bench work to switch things up a little and get a little different feel as the flat bench was not feeling real good. I may switch up my grip a little for the remainder of this solo HRT system and bring it more towards a shoulder width grip as I have been keeping a wider grip overall. I like the wide grip as it seems to hit the chest better overall compared to when I was hitting the bench with a narrower grip. Still liking the decline and incline but flat just isn't my cup of tea.

1/6/13

Wide Grip Lat Pull Downs:
2 light/wram up sets
2 8+6 working sets

Close Grip Lat Pull Downs ( V handle grip):
2 warm up/light sets
2 8+6 working sets

Seated Cable Row(wide bar):
2 warm up/light sets
2 8+6 working sets

Seated Cable Row(v bar handles)
2 light/warm up sets
2 8+6 working sets

BB Shrugs:
2 light/warm up sets
2 8+6 working sets

Bent Over DB Lat Raises:
3 sets 15 reps

1/8/13

Got in a good shoulder session this evening, gym was PACKED, tons of people with lots of folks just leaving stuff everywhere, DB rack was almost empty while they were spread everywhere, seated BB press was missing bar and had 8 DB's, a towel and drink yet the station was empty, happy new years! Session was not as planned in terms of exercises but worked out alright.

Standing OverHead BB Press:
15x45x2 sets
8+6x55x2 sets

Seated OverHead Press:
10x50x2 sets
8+6x50x2 sets

Seated DB Press:
10x25x2 sets
8+6x35x2 sets

Front DB Raises:
10x15x2 sets
8+6x15x2 sets

EZ Bar Preacher Curls(wide Grip):
15x35x2 sets
8+6x55x2 sets

DB Hammer Preacher Curls:
15x15x2 sets
8+6x30x2 sets

OverHand Wrist Curls:
8+6x40x2 sets

UnderHand Wrist Curls:
8+6x40x2 sets

Finished with 15 minutes on the stairmaster, set the pace at intervals that changed every 15 seconds, was pretty good overall.

Cals: 2611
Burnt: 772
Net: 1838
Fat: 98.2
Carbs: 148.7
Protein: 293.1
Morning weight: 282.0

Supps:
EFX dosed w/ breakfast and late lunch 2 caps per serving
3x orange triad AM
2x TSN Hyperblend BCAA Caps
1x AllMax Omega
Green Mag
1.5 Scoop PreSurge Pre Workout

This morning:

Good morning all, got an early session in this morning, was thinking day off but with this morning session I'm back on normal track now with routine and timing. Will take either day off tomorrow or cardio/ab day.

Leg Press:
15x4 45's x 2 sets
8+6x8 45's x 2 sets

Hack Squat:
10x50x2 sets
8+6x110x2sets

Seated Leg Extensions:
15x85x2 sets
8+6x115x2 sets

Seated Leg Curls:
15x55x2 sets
8+6x100x2 sets

Lying Leg Curls:
10x100x2 sets
8+6x120x2 sets

Finished with 15 minutes of intervals on the stair master, feeling really good, enjoying a morning shake with almond milk right now and will have some oatmeal to complete breakfast along with my EFX and vitamins. Have a good day all!

[qstick99]

Had intended on hitting Chest and Tri’s but got about a 10-15 minute late start to the morning and my buddy did not make it so we’ll hit Chest and Tri’s probably tomorrow. Biceps and Forearms felt pretty good from Monday’s workout and won’t hit them again till next Monday so decided to deviate from the HRT today and hit some regular reps with a little higher weight, did maintain some focus on the negatives but no the full 5 counts. Overall felt really good and enjoyed the workout.

Supps:
1 scoop Green Mag Creatine
w/
1 Scoop Animal Rage in 8oz water
Post Workout Shake:
1 Scoop Lemon Drop Gold Feast
w/
1 Scoop Vanilla Pronom
2 caps Natural EFX
3 Orange Triad
1 Allmax Omega
2 TSN BCAA Hyperblend Caps


Wide Grip Standing EZ Bar Curls:
15x45
10x65
6x75

Close Grip Standing EZ Bar Curls:
15x45
8x65
6x75

Over Hand Grip Standing Curls:
15x45
10x65
6x75

DB Concentration Curls:
15x12
15x20

Over Hand BB Wrist Curls:
20x30
20x30

Under Hand BB Wrist Curls:
20x30
20x30

Hit 20 minutes on the treadmill following weights, overall workout went well.

[qstick99]

Put in a pretty sporty session today and really felt good, felt a lot better than last weeks chest/tri session, hit my HRT reps plus some and added in a solid drop set with Flat Bench and Bar Push downs for triceps. After finished drop set on Bench chest felt swole to say the least, same with tri's on that dorp set. Went very wide on the drop set and felt great!

Supps:
EFX dosed with breakfast and lunch
Orange Triad
Allmax Omega
TSN BCAA Caps
Universal Shock Therapy Pre
Purple Wraath Intra
Post Shake MP Combat Powder/CL Pronom

Incline BB Press:
10x95x2 sets
8+6x105x2 sets
10x135
5x155x2 sets

Decline BB Bench:
15x95x2 sets
8+6x125x2 sets
5x165x2 sets

Flat BB Bench:
10x95x2 sets
8+6x115x2 sets
Drop Set (X Wide Grip):
10x135
12x115
12x95
16x85
18x75
20x65
26x55
31x45

Close Grip BB Press:
20x45
15x95

EZ Bar Skull Crushers:
15x40x2 sets
8+6x60x2 sets

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

Rope Pulls:
10x70x2 sets

Over Hand Cable Pull Down:
20x60
Drop Set:
15x100
8x90
10x80
12x70
14x60
20x50
30x40

Finished with 15 minutes on the treadmill. Feeling great as this log is coming towards its final leg here, the EFX has been a very beneficial supp. I got off to a slow start with the holidays and gained some weight but have knocked it all off at this point.

[qstick99]

Good morning all! Just got back from the gym and enjoying some eggs w/ alvocado and tapatio for breakfast. Today was interesting in the fact that I was out way too late and had a bit more to drink then I had intended. Got a little later start then I wanted but gym wasn't too full and pushed hard in there!

Wide Grip Lat Pull Downs:
15x55x2 sets
8+6x85x2 sets
Drop Set:
8x130
8x115
8x100
8x85
8x70
8x55

V-Grip Handle Close Lat Pull Downs:
15x55x2 sets
8+6x85x2 sets
Drop Set:
10x130
8x115
7x100
10x85
10x70
12x55

Over Hand BB Rows:
15x55x2 sets
8+6x75x2 sets

Under Hand BB Rows:
15x55x2 sets
8+6x65x2 sets

BB Shrugs:
15x135x2 sets
8+6x185x2 sets

Bent Over DB Lateral Raises:
8+6x10x2 sets

[qstick99]

Happy Sunday everyone! Hope everyone's new year is off to a great start. I am very happy to now be representing Top Secret Nutrition here on bodybuilding.com. This was a great way to kick up some motivation and make me want to keep pushing. I have used some of TSN's products and was very pleased with the results. When the opportunity came up to apply for a rep I was pleased to chosen and given the opportunity. I will be putting more focus into this journal with daily updates of workouts, daily nutrition, supplements used and thoughts. I will be incorporating more TSN products into my routine, I will also continue to use some of my regular supps as well. My goals are still the same at this point, to continue cutting fat and leaning out. Right now I am sitting at 279-280 and my goal is to get down to about 210-220 then decide on what direction to go in. Right now I am working through the Solo Hell Raiser Training program. I will be starting week 9 of 12 tomorrow. This system has proved to be nothing short of great! I have added extra sets and exercises in to keep changing things up and try to get in about 15-20 minutes of cardio after the 4 weight sessions each week. I have been getting in 1-2 cardio sessions on the 3 off days but may start shooting for 2-3. After getting through the holidays and the eating, my diet has been pretty clean to the point that I have been able give less focus on calories and simply focus on carbs and protein count. Right now I am trying to stick between 200-300 grams of carbs and 185-250 grams of protein a day. I've been able to knock off the added weight from the holidays and look forward to continuing to drop.

[vick78]

You have come a long ways and I know you can meet your goals, just keep up the hard work and everything will fall into place!

[qstick99]

What's up everyone, started week out good! Woke up w a slightly sore throat so hoping I'm not coming down w anything. Tried something new this morning, incorporated a super set w the HRT system, intense!

Supps:
Pre: 1.5 scoop shock therapy
intra: water
Post: 1 scoop combat powder and 1 scoop pronom
EFX x2
Orange Triad x3
Allmax Omega x1
TSN BCAA caps
Green mag

Seated DB Press:
15x25x2
8+6x40x2
Super set/
Standing BB Overhead Press
10x45x2
8+6x55x2

Front DB Raises
10x15x2
8+6x20x2

Standing BB Curls:
15x45x2
8+6x2 65x2

Standing Overhand BB Curls:
15x45x2
8+6x60x2

BB Wrist Curls:
10x30x2
8+6x30x2

Overhand BB Wrist Curls:
10x30x2
8+6x30x2

[qstick99]

Good leg session in today, moved at a good pace and man, whole body felt it!

Leg Press:
Single Leg 15x2 45's and 1 25
Both Legs
15x4 45's and 1 25
8+6x8 45's and 1 25
8+6x10 45's and 1 25

Hack Squat:
10x 2 25's
10 2 25's and 2 10's
8+6x 4 25's and 2 10's
8+6x 4 25's and 2 10's

Seated Leg Extensions:
15x70x2
8+6x100x2

Seated Leg Curls:
15x70x2
8+6x100x2

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

Treadmill for 15 minutes at an incline of 15 and speed of 3.2 then a few minutes in the dry sauna. Great way to start the morning!

[qstick99]

Morning session:

Just got back from the gym, enjoying me some soft scrambled eggs with avocado and tapatio with remainder of purple wraath. Will hit EFX and vitamins once I get to work. Hit 20 minutes worth of intervals on the stairmaster then 25 minutes on the treadmill. Buddy couldn't make it so got a day off of weights which isn't a bad thing at all!

Evening:

Incline BB Press:
15x95x2
8+6x115
8+6x135

Decline BB Press:
15x95x2
8+6x115
8+6x145
15x165

Flat BB Bench Press:
15x95x2
8+6x115
8+6x145
Burn Set X Wide Grip:
15x145
10x125
10x115
10x105
10x95
12x85
12x75
12x65
15x55
20x45

Skull Crushers:
15x60x2
8+6x60x2

DB Kick Backs:
10x15x2
8+6x15x2

DB Tricep Ext:
8+6x50x2

V Bar Push Down Burn Set:
20x120
10x110
10x100
10x90
12x80
15x70
15x60

Cals: 2451
Burnt: 1523
Net: 928
Fat: 97.4g
Carbs: 167.2
Protein: 240.6

[qstick99]

Nutrition Today:
Cals 2371
Burnt 0
Net 2371
Fat: 77
Carbs: 194.5
Protein: 229.5

[qstick99]

Looking to get some cardio in today and back/calves tomorrow which will complete week 9 of HRT!

[qstick99]

Hit some cardio today, 20 minutes on the treadmill and 20 minutes on the stairs knocking out about 840 cals. Looking forward to some Back work in the morning

Cals: 2560
Burnt: 828
Net: 1732
Fat: 79.5g
Carbs: 221.2g
Protein: 252.2g

[qstick99]

Good morning all! Got a nice Back session in this morning.

Supps used:
Pre:
Intra:
Post Shake: 1 cup almond milk 1 scoop chocolate whey 1 scoop CNC Combat Powder
OT x 3
OxiOmega x 1
TSN BCAA Caps x 2

Wide Grip Lat Pull Downs:
15x55x2 sets
8+6x100
8+6x85

V Handle Close Grip Lat Pull Downs:
15x55x2 sets
8+6x100
8+6x100

Seated Cable Row V Grip Handle:
15x55x2 sets
8+6x100
8+6x100

Seated Cable Row Wide Grip Bar:
15x55x2 sets
8+6x100
8+6x100

OH BB Row:
15x55x2 sets
8+6x75
8+6x75

UH BB Row:
15x55x2 sets
8+6x75
8+6x75

BB Shrugs:
15x95x2 sets
8+6x145
8+6x195

DB Rear Lat Raises:
15x10x2 sets
8+6x10
8+6x10

Lat Pull Downs:
20x2 45's
10x4 45's
12x4 45's and 2 25's
12x4 45's
20x2 45's

Finished with 15 minutes on the treadmill. Great workout, back felt good and swole.
weight 279.8

[qstick99]

[The Big Sleep]

Doing work Paul! 275 is in the near future

[qstick99]

Doing work Paul! 275 is in the near future

Thanks for dropping in bro, was going to send you a link, always appreciate your support and advice!

[qstick99]

Good morning everyone! Got a really good session in and felt great with it! Had intended on a straight cardio day but woke up thinking about hitting something else, even if just light you know. Chest is something I've been working on improving, was my least favorite to do as the gym I was at had one flat bench and a smith machine. I used mostly DB's there and stayed away from the bench but now that I've got all three I'm enjoying it more. Took in more calories than I intended yesterday as my wife made chicken enchilladas and I had a handful of tortilla chips. Fats were up with some alvacado's and olive oil.

Incline BB Bench:
20x95x2 W/U Sets
8x1455x155
8x155

Decline BB Bench:
20x95x2 W/U Sets
12x145
8x165
6x175

Flat BB Bench:
10x135x2
Still not my favorite

Cable Flys:
Pulley High:
15x30
10x60

Pulley Mid:
12x40
10x50

Pulley Low:
12x30
10x40

Incline Bench Skull Crushers;
20x40
15x60
8x80

DB Tricep Ext:
12x45
12x50
10x60

Rope Pull Downs:
12x70
10x80
10x90

Finished out with 15 minutes on the treadmill. Started at incline of 15.0 and speed of 3.0, after a few minutes upped to 3.2 then 3.4 then used last two minutes as a cool down. knocked out 330 calories here.

Supps:
Pre: 1 scoop TSN Cardio Igniter
Intra: 1 scoop CL Purple Wraath 20oz. water
Post: 1 cup Almond Milk 1 Scoop TSN Chocolate Whey and 1 Scoop Met-Rx Chocolate Whey
Creatine: 5g Beast Creature
Multi: CL Orange Triad x 3
Allmax-Omega x 1
TSN BCAA HyperBlend x 2
TSN Natural T x 2
ErgoGenix ErgoBolic x 2

Just started the Natural T and ErgoBolic last night, looking forward to seeing what this combo brings out!

Yesterday Nutritional Numbers:
Cals: 2957
Burnt: 1038
Net: 1920
Fat: 123.9
Carbs: 182.1
Protein: 222
Weight: 281.2

[emergency]

didnot know you had this , in now !!

[qstick99]

Great to have you aboard here E, I got this going back in July but was kind of spuratic with different logs and all. Will be putting more focus here and on my overall Transformation! Thoughts, comments and suggestions always welcome!

[kingnickandnate]

I've been following randomly, but always forgot to sub

[qstick99]

Glad to have you aboard Kingnickandnate!

[BlueRev]

Im in qman, Looks like an awesome log so far im surprised i have not seen it before you pm'd me

[coolaidml]

In

[browguy808]

In for the onslaught!!!

[Raigs]

innnnnn!