Work out Journal

[qstick99]

What's up folks, on Monday I stared my own log on a couple of Beast Products and have enjoyed the idea of logging my workouts and nutritional info. All these little trackers seem to really help me keep things in check, so far at least so I'm going to start an on-going journal here. I am new to lifting and I began my transformation in March of this year. Started as most, basic diet cuts, eating better etc. My wife and mother in law use some items from Herbalife so I started with their meal replacements twice a day, water/aloe, tea, and shake. With that and cutting out some bad habits I was able to drop a few pounds, started doing some cardio a few nights a week while the kids did their swimming and dropped a few more pounds. Decided to try some weights, this was the interesting part and probably the kicker. I have never really lifted weights or had a program and can honesty say I never new enough about routines or anything to probably do much that was very beneficial. I would hit the machines that were open and do things spuratically. After a few days, I met a few guys, first day we talked a little, second day they asked the key question, "what you working on today." I didn't know what to say, didn't want to look stupid but told them I had no idea, and gave a quick explanation and they said I could jump in with them. Since then I've been doing weights 6 mornings a week and cardio 5-7 evenings/days a week. Love it! Still learning and open to any ideas, programs suggestions! I'll post a link as to my other log regarding the last few days and will start fresh with full post here tomorrow morning.

http://forum.bodybuilding.com/showth...hp?t=146159093

[qstick99]

Good morning all! Considering Monday and Tuesday’s morning workouts, good for myself and my progression in my opinion but this morning was really a good test of what Beast Mode is about. With the Holiday yesterday, no workout session and the kids amped up over fireworks, it was a late night, great day but the kids were wired and I was up reading and trying to mellow the last one to knock out around 11:30p. I did not get to bed till about midnight. When the alarm was ringing at 4:30 you could probably assume what was going through my mind. I got up and first thing that came to mind was that it was going to be a workout where things just drag, plain and simple. I mixed up my Beast Mode around 4:40 and was out the door around 4:55 and at the gym a few minutes after 5. I am generally not a fan of the Beta Alanine, but it kicked in just as I was leaving the locker room and heading down to the weights and I felt like things took off from there. Was not bouncing off walls but I probably put in the best Tricep workout to date for myself. I’ve always enjoyed Tricep days and today I hit some new weight heights and pushed the envelope in terms of super-setting. My first four exercises were done as a super-set (quad super-set).

Skull Crusher 12 reps w/ 50lbBB x3 sets
Very Close Grip high chest press w/ BB 12 reps w/50lbBB x3 sets
DB Kick Backs Sets of 12 w/ 15lbDB
DB lifts (behind neck) 3 sets of 10 w/ 40lb DB

Reverse grip straight bar cable pull downs
Drop set of: 110x12/90x12/70x12/50x15 w/ two working sets of 120x10 reps
Super-set w/
Rope Pull Downs:
Drop set of: 100x10/80x10/60x10/40x12 w/ two working sets of 100x10 and 90x8

V Bar Pull Down
Drop Set 140x10/120x8/100x10/80x10 w/ two working sets of 140x12
Super-Set w/
Rope lifts behind neck:
Drop set of: 70x10/60x8/50x8/40x10 w/ two working sets of 70x8

This was a great workout; start to finish in about 35-40 minutes. My Triceps were burning, more than I ever felt! For me, this was probably the most get up I have had to this point out of a Pre Workout Supp and I don’t know if I would have pushed through all that with out having that boost. Beast Mode really shined through today! Planning on a nice cardio workout tonight, if the gym is not very full I may get my shoulder workout in, will post tonight following workout, thanks for checking this out. Weight after workout: 289.2

[qstick99]

Got another nice workout in with some Amphetalean, debated on taking two capsules but stuck with one as it seems to be enough energy to get through my workout and I'm not being kept up all night. I was hoping the weight room wouldn't be as packed as it was, generally Thursday and Fridays are pretty slow. I started out in the weight room doing my shoulder workout, I couldn't get any super sets in as people were waiting to jump in just about everything so I just worked my reps and moved on.
DB seated military press: 45x10/50x10/55x10x3
DB Raises: 30x10x4
Shoulder Press Machine: Drop Set 135x10/120x10/105x10/90x10 w/ two working sets of 120x8 (i'm not very fond of this machine, everyonce in a while it seems to just hit my shoulder right for a little tweak as it did tonight)
Rear Delt Machine: Drop set of 120x10/105x10/90x10/75x10 w/ two working sets of 120x8
Smith Machine Shruggs: 90x10/110x10/130x10/140x10
Smith Machine Seated Over Head Press: 70x10x4
Standing Straight Arm Pull Downs (Lat Machine) 60x10x3/60x8x1
I wasn't able to get the workout I intended in but still felt alright with it. After this I hit the cardio room, did the Step Machine for 20 minutes burning 305 cals and the treadmill for 23 minutes burning 395 calories. Felt good using the Amphetalean, nice flow of energy without any jitters or off heart beats which is important to me. Weighed in at 289.4

[qstick99]

This morning I just wanted stay in bed, long week, was up late again w kids. I only used half dose of Beast Mode being that i went w cardio this morning. The taste of my Beast mode was not doing it for me today either. I wasnt wanting to drink anything! I did a basic cardio workout, treadmill for 35 minutes, varying speeds from 2.4 to 2.9 and incline from 12.5 to 15. Knocked out 630 calories. Weight was 289.2

[qstick99]

This evenings workout: Legs/Cardio
Squats: 155x10/175x10/185x10/200x10
Leg Press: 165x15/180x15/195x12/210x12
Leg Curls: 50x12/60x12/75x10/90x8
Leg Extensions: 195x10x3
Weighted toe raises: 3 sets of ten each feet straight, wedged in and wedged out.
Again, really liked the boost and clean energy from the amphetalean. After weights i did 20 minutes on step machine for 305 cals and 10 minutes on treadmill burnt 205 cals. Weight was 291.2

[MuscleMom]

In

Looking good in here!

[qstick99]

In

Looking good in here!

Sweet, thank you. Its great getting feedback, information and motivation from the folks on this site!

[qstick99]

35 minutes on the treadmill, started off w/ an incline of 15 and speed of 3.0 and slowly dropped the pace and incline every 5-6 minutes. Finished off with 620 calories burned and weight was at 289.2.

[qstick99]

What's up folks, the run has been extended! Got up this morning ready to do something, wasn't quite sure what the game plan would be as I've been debating on switching up the program. Mixed up my Beast Mode, flavor/taste was not doing it for me today, not sure if it was just how the morning was going or that the flavor is wearing on me. Got to the gym and felt good, nice focus and was ready to get a good chest day in. Normally chest days are Mondays but the weight room was empty so I figured I could get a good workout in and I had a little extra time being an off work day. Beast Mode was kicking, felt a nice steady flow of energy at this point.
Flat BB Bench: 145x10/155x10/165x10/175x10/185x10
Smith Machine Decline Press: 165x10/175x10/185x10/200x8
Incline DB Press: 50x10/55x10/60x8/60x5
Super Set w/
Flat Bench DB Flies: 25x10/25x10/30x10/30x10
Machine Seated Flies: Drop set of: 150x10/135x10/120x10 w/ two working sets of 150x10 and 135x10
Cable Flies:
Low: 40x10/40x8
Mid: 50x10/50x10
Hi: 40x10/50x10

That was a wrap on my chest workout. I felt pretty good all the way through. I did get a later start and I think I probably should have eaten when I first woke up though, used my PWO on empty stomach a little while after being up, then doing weights and cardio, by the time I got home it was noon. I did have two scoops of my ON Gold STandard w/ 8oz 2% milk after weights prior to doing some cardio. Cardio consisted of a quick 13 minutes on the stepper for 225 calories down and 5 minutes on the treadmill for about 100 cals burnt. Weight after workout was 291.8

[qstick99]

Mixed up some ErgoPump this morning with about 14oz of water, taste was not bad, mixed decently, had some particules laying at the bottom of the cup but nothing a good swirl and final sip didn't clear out. I took this about 25 minutes prior to my workout. I did not feel any huge bursts of energy, no jitters but I did seem to have a good focus that picked up just before getting to the gym. I was doing Bi's today and got a decent workout in, was a little crunched for time, instead of having my normal 50 minutes to an hour I had about 40-45 minutes. My workout was as follows:
DB Curls: 2 sets of 10x25 2 sets of 10x30
DB Hammer Curls 2 sets of 10x25 and 2 sets of 10x30
BB wide grip curls: Not sure of weight on smaller bars but had 45 pounds in weights 2 sets of 10
EZ bar 2 sets outside grip 10x40 (plus bar) and 8x50 (plus bar)
EZ bar 2 sets close grip 10x40 (plus bar) and 8x50 (plus bar)
and that was a wrap, felt good all the way through the workout, did not get any crash feeling after all though another glass full may have helped me while sitting through an hour and half meeting that had little to do with me. I will probably use the ErgoPump two more days this week and filter in some Shred and Burn prior two other morning workouts and in the evenings prior to my cardio workouts which sometimes starts with weights. So will post back tonight on evening workout. Weight 291.8

[qstick99]

Just finished up a nice cardio workout w/ 2 ergoburns down. Seemed like a nice little pick up. I didnt feel much initially but once I got going on the treadmill and step machine I was able to push out a good pace and worked out a good sweat. Spent roughly 45 to 50 minutes on the two machines and burnt 750 calories. Feeling good now as well. Concludes day one w/ some ErgoGenix, will be up bright and early in the morning for day two! Weight 292.4

[qstick99]

Just got home from the gym and a nice paced cardio workout. Used two ErgoShreds tonight, took them about 30 minutes prior to start of workout. I did not feel any big burst of energy but I did feel a warm feeling kick in just as we were ariving at the gym. Did get a nice sustained energy, no jitters and the energy seemed to last through my workout and I'm still feeling good, no where near as tired feeling as I was earlier today. Did about 20 minutes on the eliptical, 13 on the step machine and 7 on the treadmill for a total of 700 calories burned! So far I think I like the effects of these a little more than the ErgoBurn but I've still got another round of each to go! May use the burns tomorrow morning prior to weight workout, not quite sure yet. Weight was 292.6

[qstick99]

Got a nice shoulder workout in this morning. Got up and used 2 ErgoBurns, did not feel much initially but got a nice bump of energy just as I was getting started. Workout as follows:
Military Press: 12x40/12x45/10x50
Superset w/
Standing flies:
10x15 for 3 set
Standing straight arm pulldowns (lat machine) 10x60x2sets and 10x45
Rear delt machine 10x105x2sets and 10x90
Smith machine seated overhead bb press 10x70/10x80x2sets
Smith machine shrugs. 10x110/10x130/10x150
Then burnt a quick 150 cals on the treadmill. Worked up a nice sweat for sure, no jitters or big burst of energy but enough to get me going at 5am. Weight 292.4

[qstick99]

What's up folks, just got home from the gym, finished my salad and ready to post my evening workout. I took a couple Shreds about 15 minutes prior to leaving the house. Did not feel the rush or little heat wave I felt yesterday but boy did I get a nice flow of energy and had some sweat flowing. We got out of the house a little early this evening so I was able to get a nice full workout in of weights and cardio. Went a head and did my back workout this evening so Friday morning I can get some cardio done in case we do not go Friday night. Weight room was pretty full when I first got in so I couldn't super set things but I did get some good drop sets in!
Low Row: Drop Set 150x10/120x10/90x10/60x10 then two working sets of 150x10
Machine Row Drop set 150x12/135x10/105x10/75x10 w/ two working sets of 150x10
Lat Pull Down (Wide Grip) Drop Set 120x10/90x10/60x10 w/ two working sets of 120x8
Lat Pull Down (Straight Grip) Drop Set of 120x10/90x10/60x10 w/ two working sets of 120x8
Lat Pull Down ( Reverse Grip) Drop Set of 105x10/90x10/60x10 w/ two working sets of 105x10
Barbell Rows ( bent over, floor to chest) three sets of 100x10
Not sure of name of this exercise, used Olympic bar from squat rack on floor wedged in corner then added weight and used V hand grip from seated row machine to pull weighted bar side up to chest from ground:
Three sets as follows: 70x10/80x10/90x10
Then finished with single arm dumbell raises: three sets of 65x10
After that I hit the step machine for 15 minutes and burnt 310 calories, then the treadmill for 15 minutes burning 230 calories. Really liked the feel I got from the Shreds, nice flow of energy and it really had me sweating throughout my workout, no jitters and no crash, nice supp here! Weight 290.0

[qstick99]

Got a good tricep workout in, about 3/4s way through had a liitle soreness in right arm after rope slipped up on guide during pull downs. Pump was great, had good energy, nice pumps, good focus and I still feel good now.
DB kickbacks 10x20x3 sets
Super set w/
DB raises behind neck 10x40x3 sets
BB skull crushers 10x50x3 sets
V bar push downs. Drop set 150x10,120x10,90x10,60x10 and 2 sets of 10x150 and 10x140
Reverse grip straight bar pull downs drop set of 10x100,10x80,10x50 w/ two sets of 10x100
Rope pull down 10x110,10x90,10x70
Behind neck rope raises 3 sets of 10x80
After this I mixed up a shake then went into cardio room, stair step machine for 30 minutes then treadmill for 30 minutes, 900 cals burnt in the hour. Weight after 288.8

[qstick99]

Hit a nice cardio session of 15 on the stair/step machine and 25 on the treadmill for anothet 600 calories down. Weight at the moment a low of 286.0

[qstick99]

What's up folks, might be switching things up in the next few weeks, looking at some different lifting programs and supps. Finished my samples of Ergogenix, very nice, really liked the ErgoPump and ErgoShred the most. I'm going to run through the remaining supps I have which is about half a tub of Beast Mode, half a tub of Craze, a few scoops of Assault, half a but of Blox, Muscle Warfare Thermofuse and a few Amphetaleans by Beast and Optimum Nutrition Creatine. I may be in for a supported log, depending on that I may try a Beast stack going with Beast Mode, Creature Creatine, Aminolytes, Amphetalean, Test Boost and Beast Whey. Have been using Optimium Nutrition Gold Standard Whey post workout and Muscle Pharm Combat Powder during evenings or in between meals. Have been looking at some other Proteins as well but I am pretty happy with what I'm getting from these as well as price point. Also considering a full run of ErgoPump and ErgoShred, maybe throw in ErgoBolic. Another one to try is Controlled Labs White Flood and PurpleWraath. I'm not looking for one stack or supp and use it solely, but certain things that work for me and cycle through them as well as time frames of not stims, just good carbs as fuel! Really makes the whole routines funner in my opinion to log things and see what works and what does not.

[qstick99]

Got a quick workout in this evening, really did not intend on going but my daughter was there with friends and I was going to have to pick her up so I figured I'd get a little something in. Cardio room was pretty full so I went into weight room, hit the flat bench BB for 4 sets, 10x135x2 and 8x155x2 then did 4 sets of incline DB press of 10x45. Got into cardio room for a quick 20 minutes on the stairmaster and that was a wrap! Weight was 288.0

[qstick99]

Saw this 12 week routine a little while back and was going to try to get my buddies that lift with me aboard to do it. Well, never really happened so I'm going to give it a run on my own. I will use the 12 week time frame and same 4 week segments but going to switch up the workouts slightly. Going to kind of foucs on what I've been doing in terms of one muscle group a day but use his guidelines of rep count by week and doing the three segments. I started this morning with chest as follows:

Flat Barbell Bench Press 15x115x4
Incline DB Press: 12x40x4
Decline Smith Machine Press: 15x135x1 and 12x135x3
Incline DB Flies: 15x20x4
I also did two sets of 15 each standing cable flies:
High: 15x40x2
Mid: 15x30x2
Low: 15x30x2

[qstick99]

What's up all, Day two down, was planning on trying for Back and Bi's but got into my Back workout and did a little more than planned. Workout as follows:
T-Bar Row 15x75x4
Bent Over BB Rows 15x80x4
Low Row Seated 15x120x4
Lat Pull Down Wide Grip 15x90x4
Lat Pull Down Straight Grip 15x90x4
Lat Pull Down Reverse Grip 15x90x4

Used some Craze on an empty stomach prior to workout, second time using Craze, really hasn't done a lot for me at this point. First time I tried 1 Scoop, today tried 1.5 scoops. I've felt decent focus but not a lot in the energy leve. Overall, the PWO's I've taken other than Beast Mode, White Flood and ErgoPump has not given me a noticable difference. I wouldn't complain about any of the ones I have taken but not sure I would pay the money for them again. I have a few more scoops of Assault and will run through that as well to compare to the others I have tried. I've got about half a tub of Craze though and will cycle through it and decide if its something to keep in my cycle or not. Good night all, looking forward to another workout bright and early in the morning! 286.8

[qstick99]

What's up everyone, got a nice Tricep workout in this morning after taking in some Beast Mode! Great Pre-Workout, has worked the best for me so far. Sipped Blox during workout and had my shake right after weights, one scoop ON Gold STandard Cookies and Cream, one scoop Muscle Pharm Cookies and Cream mixed w/ 8 ounces 2% milk.

Started out w/ a super, or actually a super tri set I guess it would be:
Skull Crushers or Lying BB extensions: 15x35x4
Behind head DB raises: 15x35x4
DB Kick Backs: 15x15x4

Rope pull downs: 15x60x4
super set w/
Straight bar reverse grip pull downs: 15x80x4

Behind head rope raises: 15x50x4
super set w/
V bar push downs: 15x110x4

For using a little lighter weights but doing 15 reps and 4 sets each, plus some supersets, my tri's were really burning. Felt like a great workout. Planning on hitting some cardio tonight and possibly tomorrow morning. Catch you later!

[qstick99]

Got some cardio in this evening, got a late jump to the gym but got in a good 23 minutes on the step/stair machine for a good 500 calorie burn. Used an Amphetalean before leaving house and it gave me a nice flow of energy and got a great sweat going! 287.6

[qstick99]

Got some cardio in this morning, 15 minutes on the stair stepper and 15 minutes on the treadmill, burnt about 505 calories. We'll see what tonight brings!

[qstick99]

What's up peeps! Got a nice shoulder workout in this evening. Had a protein shake, 1 scoop Optimum Nutrition Gold Standard Cookie and Cream and One scoop Muscle Pharm Cookie and Cream mixed in 2% milk and one Beast Amphetalean before leaving for gym. The Amphetalean gave me a nice boost of much needed energy for tonights workout.
DB Military Press 15x40x4
DB Raises 15x30x4
Barbell Shrugs 15x135x4
Single Arm Cable Raises 12x20x4
Rear Delt Machine 12x90x4

After this I did a quick 10 minutes on the step machine to burn a little over a hundred calories. Will try to hit Biceps in the morning. So far running this 12 week program has felt pretty good for this first week. My original thought was 15 rep weight, going to be pretty easy but finding that weight you can just push those 15 out and hitting four sets feels pretty good. 287.6

[qstick99]

Tonights workout:
DB Curls 15x25x4
DB Hammer Curls 15x25x4
Wide Grip BB Preacher Curls 13x50x4
Close Grip EZ Curl Bar Curls 15x40x4 (plus bar weight)

Stair Step Machine 20 minutes 350 calories burned
Used about 3/4 scoop of Assault, felt a little of the Beta Alanine just before getting to the gym but otherwise did not feel a lot from it. Did not mix well and tasted very sweet. Do not think I will be using anymore of this PWO.

[qstick99]

Today was a good cardio day, morning workout I hit the stair stepper for about 20 minutes and the treadmill for about 20 minutes burning a little more than 600 calories. The evening workout was a little more intense, started on the treadmill, quick walk and incline varied from 12.5-15 for 40 minutes and 10 on the stair stepper burning a total of 1025 calories. Will most likely hit some more cardio in the morning and see what the evening brings, may be some fun swimming with the kids!

[qstick99]

What's up all, got a quick leg workout in this morning. Having some lower back problems and was feeling stiff when I got up but got a little bit in regardless.
Squats 10x155/10x175/10x185/10x215
Leg Press: 12x347/10x397/10x417x2
Weighted toe raises: 3 different foot angles 3 sets of 10x's each angle
weight 287.2

[qstick99]

Had a solid workout this morning, did chest then some cardio. Being the weekend I was able to get up, have a little breakfast, then about an hour later mixed a serving of Beast Mode and Beast Creature Creatine, nice combo, really makes a nice flavor and pushed me through a good workout, great focus and nice flow of energy.
Flat BB Bench Press: 12x135/11x145/10x150/9x150
Incline DB Press: 12x45/12x50/9x55/11x50
Decline Smith Machine: 12x155/10x165/9x165x2 sets
Incline DB Flies: 12x25/10x30x2 sets/9x30
Could not do the cable flies as one of the pegs broke off in one stack of weights.
After the weights I had my shake, one scoop ON Gold Standard and one scoop Muscle Pharm Combat Powder mixed in 8oz 2% milk. Did 20 minutes on step/stair machine and 10 minutes on treadmill for a total of 660 calories burnt. Weight was 285.2

[qstick99]

What's up everyone, got a decent Tricep workout last night!

Started out w/ a super, or actually a super tri set I guess it would be:
Skull Crushers or Lying BB extensions: 10x40x4
Behind head DB raises: 10x40x4
DB Kick Backs: 10x20x4

Rope pull downs: 10x70x4
super set w/
Straight bar reverse grip pull downs: 10x90x4

Behind head rope raises: 10x60x4
super set w/
V bar push downs: 10x130x4

Felt pretty good on week two of this modified 12 week program. I wasn't able to log onto the web so I could get the weights I had done last week but it all came out pretty good. Have been very busy lately, fun trying to keep up with family,work,fun stuff w/ kids, house and gym time!

[qstick99]

What's up peeps! Feeling good after a pretty solid workout this morning, feeling that motivation rise again, get back up to par you know. Morning started out well, breakfast consisted of two packs of oatmeal w/ water just after having my 4 Super Test Caps. About an hour later I mixed up two scoops of Beast Mode and one scoop of Beast CreaTure, very nice taste! The CreaTure really changes up the taste of the Beast Mode, night and day difference. Had this mixture about 20 minutes prior to leaving for gym. Felt pretty good by the time my workout started. Used Blox to sip on as an intra. Today I hit the Biceps pretty well I thought, sure felt like it at least. The small room with the dumbbells was pretty full and that is normally where I started so today I started with the

EZ Curl Bar. (Weight noted is not including bar)
Wide Grip Curls 2x10x50 and 1x8x50
Super Set w/
Close Grip Curls 2x10x50 and 1x8x50
Super Set w/
Squats 1x10x185/1x10x205 and 2x10x225

Next exercise I guess could be considered a drop set or stripping the bar, only rest time is setting bar on rack, removing plates and right back at it. Loaded EZ curl bar w/ 25 pounds per side with plates inside to out as follows: 2.5,5,2.5,10,2.5 with wide grip. did 8 reps, removed outside plates, did 8 reps, removed outside plates, 10 reps removed outside plates, 10 reps removed outside plates, 12 reps removed final plates and finished with 15 reps with bar.

Same exercise as above but with close grip.

By this time my arm were really feeling it, the dumbbell room had cleared so I went ahead and did three sets of hammer curls:
3x10x30

This concluded my bicep workout, I mixed up my shake, gave that a little time to settle and finished the morning with 20 minutes on the stair stepper for a 320 calorie burn. Felt good, to early to give noticeable effects of Super Test but the Mode gave me some great focus and a little energy boost which was put to good use. If all goes as planned tomorrow morning I'll hit chest. See you folks later!