Thoughts of the Day:
Short and straight to the point. Squats are gonna take the longest to come back up i can tell by how slow my recovery is right now. Deadlifts will
be back in a few weeks. Also figured it was time for a training video. For the first time in my life i woke up in the middle of the night and had to eat.
Im guessing from training hard and not being used to it, but had to grab a shake just to kill the hunger.
Supplements Taken:
1 scoop of Presurge
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
Squats- ATG
135x5
185x5
210x5
240x5
Deadlifts-
225x5
300x3
345x3
390x4
Motivation:
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11-02-2012, 11:31 AM #241
Day 5:
|~| EXTREME PULL UPS CREW |~|
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11-02-2012, 11:06 PM #242
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11-03-2012, 08:00 AM #243
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11-03-2012, 10:06 AM #244
Day 6:
Thoughts of the Day:
Quick workout before i go tailgating. Bench is awful lol.
Supplements Taken:
1 scoop of Presurge
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
Bench-
135x10
135x10
170x3
195x3
220x2
220x2
220x2
205x3
205x3
205x3
Plate Shrugs-
45x20
45x20
45x20
Side Bends-
45x10
45x10
45x10
|~| EXTREME PULL UPS CREW |~|
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11-03-2012, 10:57 AM #245
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11-04-2012, 08:35 PM #246
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11-04-2012, 11:37 PM #247
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11-05-2012, 04:43 AM #248
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Let my start off by thanking EPC for working with me on this plan. This is very much like his plan as the first cut I did under his guidance was very successful so I am looking for nothing short of phenomenal results. So lets start this off with what this is. This will be my supplement log for the next 6 months where I will be logging my workouts, my calorie intake, and my supplement schedule. I will have a base of supps which I will use and then I will be throwing in some different supps from time to time, mainly pre workouts and proteins. Of course the lead supp will be APE, but that is a few months away so there will be lots to log before and after that.
About Me:
So what are my goals. Lets start this off with some simple numbers:
Current---------------> Goals
Squat- 265 ----------> 305
Bench- 215 ----------> 265
Deadlift- 350 --------> 400
Mil Press- 155 -------> 195
Pull ups- 3 sets of 10 ----------> 3 sets 0f 15
These will be good goals and I feel that they are achievable over a 6 month timeline.
Ok so what else? Current weight is about 195. Goal weight is whatever. Nothing set just gonna eat and lift heavy and then when it comes time to cut I will make a goal weight for that. Not gonna really focus on the scale since I have been every day since I started on the path of physical fitness. So the plan is for 15 weeks of bulking, followed by 16 weeks of cutting. I think these are good time periods and will get me to where i want to be. APE will be used for the last 6 weeks of the bulk and first 2 weeks of the cut. I may add other activites in during this time but the main goal is a complete body transformation beyond my first earlier this year. Everything else will just be a step towards reaching those meet goals.
Diet:
So here is the plan. More detailed diets will be posted during my cut part of this log. For the bulk phase I will just be trying to meet my calories as clean as possible.
Supplements:
These are the base supps and I like I said I will be adding different supps in as I go to switch things up.
Workout Routine:
I will be using 5/3/1 with some bodyweight weeks mixed into it. Current maxes are below and below that the way my weeks will be set up. Im not going to be posting up a set routine since I make them up on the day, with the exception of what 5/3/1 calls for on that day. Main goal here is to get into my best physical form for a 43 year old man retiring from Military Service and then I will be throwing in whatever accessory lifts I want to do on that day.
I have been doing this for a very short period of time and I am impressed by the results I have seen so far. I hope my progress inspires others in their quest for physical fitness!
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11-05-2012, 06:13 AM #249
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11-05-2012, 06:27 AM #250
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11-05-2012, 06:53 AM #251
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11-05-2012, 11:41 AM #252
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11-05-2012, 11:56 AM #253
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11-05-2012, 12:10 PM #254
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11-05-2012, 05:00 PM #255
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11-05-2012, 05:11 PM #256
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Thoughts of the Day:
So here we go! Day 1!
The workout was amazing, I know I will feel it tomorrow!
Combined bench with shoulders and feeling great.
Supplements Taken:
1 scoop Optimum Nutrition Vanilla Hydro-whey
3 tabs Optimum Nutrition Opti-men
1 scoop of Cellucor C4
1 scoop of Creatine RT (missed this today...I will get it tomorrow)
1 scoop Optimum Nutrition Hydrobuilder (post workout)
6 caps of Intraxcell
1 scoop Optimum Nutrition Casien (at bedtime)
Training:
Bench-
85x5
105x5
130x3
140x5
160x5
185x7
Dumbbell Bench Press-
50x15 (x2)
50x12 (x2)
50x11
Dumbbell Rows (Single Arm)-
50x10 (x5)
That was the Chest, now on to shoulders
Smith Machine Incline Shoulder Raise
110x10
110x10
110x10
Dumbbell Shoulder Press
35x15
40x15 (x3)
Side Lateral Raise
15x15
20x12 (x3)
Shrugs
135x15
155x12 (x2)
Dumbbell Front Raise
20x15
25x12 (x3)
This was a good start for day 1 and I can only look forward to the rest of the week!
Last edited by MTCS; 11-05-2012 at 06:08 PM.
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11-05-2012, 07:30 PM #257
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11-05-2012, 07:33 PM #258
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11-05-2012, 07:36 PM #259
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
On the 5/3/1 program that I am using as the basis for my workout plan, it is one of the exercises that is paired up with the bench press. You can go to strstd.com and look at the plan that I am following. It also varies the secondary exercises so that you can put as much or as little into the plan as you want. I have had great success with this program so far.
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11-05-2012, 07:38 PM #260
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11-05-2012, 07:55 PM #261
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11-05-2012, 08:40 PM #262
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11-05-2012, 10:11 PM #263
Day 8:
Thoughts of the Day:
These days wont come often, when they do, you enjoy them till the very end.
Woke up before alarm
Got all classes scheduled for spring semester
Aced statistics exam
Bought some chains
Got amazing deep tissue massage
Destroyed heavy weights
Supplements Taken:
1 scoop of Presurge
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
Deadlifts- + Chains
225x5
325x5
365x3
410x4
Squats- ATG + Chains
135x5
200x3
225x3
255x3
Motivation:
Also forgot to post goal physique:
What i want
What is more realistic
Last edited by E_P_C; 11-05-2012 at 11:03 PM.
|~| EXTREME PULL UPS CREW |~|
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11-06-2012, 02:00 AM #264
With hard work and dedication...you too can grow a beard like that.
I think the top one would be a bit easier, as you look look you have a smaller waist, at least to me. The bottom guy looks much thicker around the waist, looks to have quite a bit more muscle, even if not as shredded as the top one.
I'd try for the bottom one. 1) you get to eat more 2) more overall muscle
EDIT: Thanks for the protein. Tried my first one and it was gooood.www.squidoo.com/keto-diet
Was 300+ lbs.
Logs
90 day XAT-7 and Cardio Igniter forum.bodybuilding.com/showthread.php?t=146779723
TEST-PEAK http://forum.bodybuilding.com/showthread.php?t=149177173
2013 BB.com challenge log: http://forum.bodybuilding.com/showthread.php?t=150876933
Sugar Alcohols...Explained http://forum.bodybuilding.com/showthread.php?t=151110953
Metabolic advantage of keto diet: http://forum.bodybuilding.com/showthread.php?t=153834101
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11-06-2012, 08:26 AM #265
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11-06-2012, 05:09 PM #266
- Join Date: Sep 2010
- Location: Saint Marys, Georgia, United States
- Age: 55
- Posts: 844
- Rep Power: 6332
Day 2
Thoughts of the Day:
It is good to get back to what I love! The feeling of a hard workout makes me feel like I have accomplished all of my goals for the day!
Even though the workouts are less than where I was before I went to sea, I can definitely feel the progress in every lift that I do!
Anything worthwhile, is worth 200% of effort, and this is definitely worthwhile!
Supplements Taken:
1 scoop Optimum Nutrition Vanilla Hydro-whey
3 tabs Optimum Nutrition Opti-men
1.5 scoop of Cellucor C4
6 caps of Intraxcell
1 scoop Optimum Nutrition Hydrobuilder (post workout)
1 scoop Optimum Nutrition Casien (at bedtime)
Training:
Squats-
100x5
125x5
150x5
165x5
190x5
215x10
Leg Extensions-
140x10 (x2)
145x10 (x2)
150x10
Leg Press (with calf raises)-
360x15 (x3)
450x15 (x2)
Tricep Pushdown (with rope attachment)-
40x15 (x5)
Tricep pushdown (drop set)-
70->30x8 (X3)
Decline medicine ball situps-
25
15
10
Everyday I think about where I was 3 years ago at 240 pounds and fat! I am genetically predispositioned to be fat like the rest of my family and know that if I take a moment and relax, I will be right back where I was. Every ounce of progress is a step closer to my goal.
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11-06-2012, 05:21 PM #267
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11-06-2012, 05:28 PM #268
Day 9:
Thoughts of the Day:
I havent trained arms serious in a long time before these last two weeks. Looks like ive added an inch already, not serious lol
but you know what im talking about. Recovery is great now, even after yesterdays workout i feel nothing today.
Supplements Taken:
1 scoop of Presurge
1 scoop of Creatine RT
6 caps of Intraxcell
6 caps of Orange Triad
Training:
OH Press-
105x3
120x3
135x7
Barbell Curls-
95x5
95x5
95x5
115x3
115x3
115x3
Dumbbell Preacher Curls-
35x5
40x3
40x4
40x4
40x3
Barbell Shrugs- + Chains
275x10
275x10
315x5
315x5
315x5
Dumbbell Front Raises-
25x5
30x5
35x5
35x5
35x5
Dumbbell Side Raises-
25x5
30x5
30x5
30x5
30x5
Motivation:
|~| EXTREME PULL UPS CREW |~|
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11-06-2012, 05:45 PM #269
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11-06-2012, 05:50 PM #270
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