Lth Smashin' Plates!

[lth]

Whats up everyone; i've been getting alot of pm's and emails in regards to my workout, supplementation, diet etc. so im just gonna start a journal to make it easier. My approach is fairly simple. Being in the military taught me a few things and one was to 'keep it simple stupid' which so many on these forums fail to do. I play around with alot of different training theories but in the end it all comes down to busting. your. ass. I view bodybuilding as a stepping stone rather than a narcistic tool to be cool or draw attention. I feel that what you do in the gym translates to what you do outside of the gym, if you take shortcuts and give up on reps then thats what you'll do in other rough situations and vice versa. I will be bulking for another 6 weeks and then i'll start my prep for a local NABBA show here on april 19th, the Mr. WV. Right now im running a 4 day hypertrophy/power split with hiit on 2 off days.

[MarkVI]

Whats up everyone; i've been getting alot of pm's and emails in regards to my workout, supplementation, diet etc. so im just gonna start a journal. My approach is fairly simple. Being in the military taught me a few things and one was to 'keep it simple stupid' which so many on these forums fail to do. I play around with alot of different training theories but in the end it all comes down to busting. your. ass. I view bodybuilding as a stepping stone rather than a narcistic tool to be cool or draw attention. I feel that if you have that what you do in the gym translates to what you do outside of the gym, if you take shortcuts and give up on reps then thats what you'll do in other rough situations and vice versa. I will be bulking for another 6 weeks and then i'll start my prep for a local NABBA show here on april 19th, the Mr. WV.

First. Take that everyone else .

I'm excited for this log bud!

[lth]

October 20th

Upper Power:

Rack Chins-5x5 (90) (90) (115) (125) (150)
Close Grip Cable Row- 3x10 (180) (220) (240); last set rest-pause...hella concentration on the negative, getting a real nice stretch.
Barbell Bench Press-5x5 (225) (225) (245) (255) (275)
Machine Flies-3x15 (3 second static contraction at the peak of the movement)
Shoulder Power- 5x5 DB Press (80) (90) (100) (120) (125)
Hammer Curls-3x6 with last being a triple drop set to 50 total reps
Skullcrushers-3x6 (100) (120) (120)

[lth]

First. Take that everyone else .

I'm excited for this log bud!

thanks broski...glad to have you aboard

[lth]

I'll throw my diet into the mix as well so people can get a rough idea

Breakfast I eat 7 egg whites with 1 whole egg, 1 cup oats with 2 tbsp Honey
Pwo-50g whey and 2 cups raisin bran
Lunch- 6 oz. turkey deli meat on multigran bread, lays baked potato chips, 30 almonds
Mid day- 6 oz. chicken, 1 apple, 12 oz. yogurt and 2 tbsp PB
Dinner- 10 oz. steak, potato wedges
Night time- 1 cup of cottage cheese, 1 oz. pretzels and 2 tbsp pb

Also...days when I have alot of classes this gets restructured into 3 or 4 meals instead of 6

[Paumen]

In. Nice log

[Shinjan]

In for some poundage

[lth]

In for some poundage

word!

[dragonoids]

IN!
Shall be checking in to see the progress dude!

[141455675]

I am in here man! You're a beast

[lth]

October 21st
Lower Body Power

Squats-5x5 (225) (275) (325) (375) (405)
Leg Ext.-3x10 (stack) (stack+10lb plate attached to the hook) (stack+15)...like to explode up with authority on the positve, hold the contraction at the top for a couple seconds and go down smooth and controlled on the negative)
Stiff Leg Deads-5x5 (225) (275) (315) (365), like to hold the stretch at the bottom until I can hardly stand it anymore; pain baby!
Donkey calf raises-3*8 (stack, 425)
Seated Calf raises-2*8 (4 plates; no bounce on deez hoez!)

Not going for any pr's this week; just finished a 6 week program that beat me to hell so as layne's instructions im hittin' intensity at 70% this week.

As for diet thus far:
breakfast: omelet of 8 egg whites, 1 slice lowfat cheese,1 cup oats and 2 boxes of raisins
pwo: 2 scoops whey, 5 lowfat granola bars
lunch-5 oz. chicken, 2 cups white rice, 20 almonds
mid day- 5 oz. chicken, 4 whole eggs, 8 oz. of sweet potato fries dipped in ketchup
Going out with lady friend to olive garden this evening

[MagicPunt]

Nice skullcrushers!

Good clean diet and straightforward workout.


Look forward to watching your progress.

[lth]

Nice skullcrushers!

Good clean diet and straightforward workout.


Look forward to watching your progress.

thanks man; may have to switch to tri-dips...have shoulder problems and skullcrushers aren't helping with that.

[MarkVI]

thanks man; may have to switch to tri-dips...have shoulder problems and skullcrushers aren't helping with that.

Those are two REALLY solid WO's bud -- just awesome weights you're throwing around!

How long have you been training again?

[lth]

Those are two REALLY solid WO's bud -- just awesome weights you're throwing around!

How long have you been training again?

Since about 14....about 4 years seriously though; kind of fell into it in the service after getting good pt scores, figured hey this is something im good at.

[The Solution]

This thread has a lot of epic potential, ill be peeking in here all the time buddy. Good luck and is that show in Morgantown?

[lth]

This thread has a lot of epic potential, ill be peeking in here all the time buddy. Good luck and is that show in Morgantown?

thanks brother; yeah its in morgantown, alot of big mofo's usually show up....I feel confident working with layne though.

[lth]

Also, forgot to add my supplementation. I know alot of people think that BCAA's are way overrated, etc, etc. But call me a bro I guess because I megadose the hell out of xtend, 20 scoops a day. Im a HUGE believer in bcaa, I used to think they were overhyped too but this year i've packed on alot of mass and have stayed the leanest ever at this weight. I've changed my workouts slightly, which has a little to do with it and i've started taking high doses of bcaa's, I honestly believe they have helped me stay leaner on this bulk. Other than that, 400mg caffeine pre wo and 10g creatine pwo.

[Shinjan]

holy shiat, that was 70 % intensity ... I cant wait till I'm able to squat like some of u beasts in here lol. Definetely goals to look forward to.

[lth]

holy shiat, that was 70 % intensity ... I cant wait till I'm able to squat like some of u beasts in here lol. Definetely goals to look forward to.

Thanks man, I be lovin' me some power days....don't worry about rest between sets at all, just throw around some heavy poundage and beat my chest! Alpha ftw! lol

[K-Dawg_05]

hell yea! bout time u made a journal. Deffinately following along.

[lth]

hell yea! bout time u made a journal. Deffinately following along.

Thanks brother, glad to have you...how's your diet and training comin along? Lookin pretty shredded still.

[lth]

October 22nd
Upper Body Hypertrophy

Barbell Rows-3x10 (225) (245) (255)
Hammer Strength Rows-3x12 <partial ROM, sort of a short pumping action to build a solid pump
Weighted Pullups-2x10 (bodyweight+45)<double negatives
DB Pullovers-2x15 (85) (100)
Incline Barbell Press-3x10 (225) (245) (265)<<got 6 and stripped back down to 225 for last 4 reps.
Decline DB Press-4x12 (80) (80) (100) (100)
Bottom to top cable crossovers-3x15<held contraction held for 5 seconds at the top
Weighted Dumbbell stretch-30lbs lying in a fly position to stretch out the chest....held for one minute, really good to redistribute blood flow.
Arnold Presses-3x10 (60) (60) (60)
DB side laterals- 3x8-12 (35) (35) (last set ran the rack, from 45 down to 20, prolly about 50 reps)
Preacher Curls-3x8 (45 on each side, slow on the eccentric and explosive on the positive with a hold at the top)
Cable Curs-2x15
Machine Dips-3x6-10 (stack) (stack)
Overhead cable ext.-2x15 (140) (140)

Someone say volume? hehe, great workout...massive, almost painful pump.

[The Solution]

I cant even read that much, how long did that take you bro?
If your shows in Morgantown and I happen to be around the pittsburgh area, i could definately come by depending on when it is.

Looking good in here, the weight is nothing short of heavy as FFF.

Good work.

[lth]

I cant even read that much, how long did that take you bro?
If your shows in Morgantown and I happen to be around the pittsburgh area, i could definately come by depending on when it is.

Looking good in here, the weight is nothing short of heavy as FFF.

Good work.

Took me about 2 hours or so, moved through it pretty quick too. That'd be awsome if you came bob.....Im actually thinking of maybe doing the OCB show in pitt, the iron city classic instead...they're both around the same date I believe....so we'll see.

[The Solution]

Took me about 2 hours or so, moved through it pretty quick too. That'd be awsome if you came bob.....Im actually thinking of maybe doing the OCB show in pitt, the iron city classic instead...they're both around the same date I believe....so we'll see.

Either or man, let me know, if its in Pitt, my brother lives there due to being in pharmachy school at the main campus. I could stay with him and come that night. Maybe we could get in a workout the day after and something to eat.. Always good food in the burgh man, and i know you will be hungry come the day after

Keep it up man, but at 2 hours.

[lth]

Either or man, let me know, if its in Pitt, my brother lives there due to being in pharmachy school at the main campus. I could stay with him and come that night. Maybe we could get in a workout the day after and something to eat.. Always good food in the burgh man, and i know you will be hungry come the day after

Keep it up man, but at 2 hours.

word...will keep you posted bro. no doubt; p-burgh is the home of delicous eats.

[K-Dawg_05]

Thanks brother, glad to have you...how's your diet and training comin along? Lookin pretty shredded still.

Its goin good here man. Still rockin the CHA, kinda hittin a stick point on weight gain. Sittin around 180 now, and lean. Keep up the good work bro!

[lth]

Its goin good here man. Still rockin the CHA, kinda hittin a stick point on weight gain. Sittin around 180 now, and lean. Keep up the good work bro!

awsome! lot of people have been getting good results off of it, I for one could never have my carbs that low, I struggle if they go below 200g!

[K-Dawg_05]

awsome! lot of people have been getting good results off of it, I for one could never have my carbs that low, I struggle if they go below 200g!

I dont know man, If you have never tried it I think you would be suprised. Startin off I did feel like crap, but after a week or two I feel great. I actually feel tired as piss when I have the carb ups. In order to keep gainin though weight, I might have to add more fruit servings to 3 or 4, just having 1 or 2 a day now.