Kaoslegend's Log

**kaoslegend** · 07-19-2009, 08:51 AM

Well probably should have started this a few months ago, but w/e.

Goals: Size (will take strength gains too

), want to get to at least 200 pounds.

On a 6 day split, each muscle group has 4 days rest from the time I leave the gym until I enter the gym again to workout that muscle again.

The Split:
Workout A:
Back/Arms

Workout B:
Legs/abs

Workout C:
Chest/Shoulders

Workout D:
Cardio day, mostly high intensity sprinting (getting hard now since I only do it once a week.)

ABCD repeat, no set day for a certain workout. I didn't post the lifts I do for a routine because it changes just about every time I go to the gym. This split has been working for me, so I've been sticking with it.

Supps Used:
Opti-men
Higher Power Fish Oil
Higher Power Micronized Creatine Monohydrate
Gaspari Myofusion

Diet:
No set diet, I eat what gets me what I need. Eat about 3000 cals and 200 grams of protein, don't really track carbs or fats. I just look to eat foods low in both of those. No fast food, ice cream, cookies, etc for me tho.

Starting:
Already have made good gains, but from this log I am 186 pounds about 9%ish bf. Bf hasn't been changing to much so I've been staying pretty lean while gaining weight (up about 8-10 pounds since school ended at the end of May).

Leg Day:
Yesterday was my leg day and I hit a new PR for front squats. 225x10. It was painful and I spent a half hour in the bathroom holding down my pre workout meal and my protein shake, luckily I didn't puke. Was a very intense workout though, just blasted some Devildriver and hit the weights hard.

Chest and shoulders is today

**kaoslegend** · 07-19-2009, 01:19 PM

Chest and shoulders today was rough, I didnt have any energy. My body's still cashed out from yesterday. Slow paced workout, kinda disappointed by it, but got a sweet chest pump

**rdrb** · 07-19-2009, 01:35 PM

Subb'd.

**kaoslegend** · 07-19-2009, 02:03 PM

thanks bro

**kaoslegend** · 07-20-2009, 11:39 AM

Today is the recovery day, usually do my running today but I think im just going to take it easy today. Body is still really sore from work etc. Tomorrow's back and arms but I might be doing alot of moving heavy objects tomorrow so might wait another day. we'll see

**kaoslegend** · 07-21-2009, 12:02 PM

had arms and back today, was a good day. every lift went up and the pump was amazing.

started back up on creatine again today as well.

the work out:
warmed up with 2x10 wide grip pull ups, everything else was 3x8:

back:
single arm DB rows
seated cable rows
straight arm pull down

triceps:
close grip bench press
rope pull downs
DB extensions
2 sets of single arm pull downs

biceps:
1 set of 21's
alternating DB curls
inclined alternating DB curls
hammer curls

**rdrb** · 07-21-2009, 12:13 PM

No deadlifts/t-bar rows?

**kaoslegend** · 07-21-2009, 12:18 PM

no t-bars for this workout, and dead lifts i cant go heavy on. i broke my back a few years ago and putting alot of stress on my lower back pretty much briefly paralyzes me

**rdrb** · 07-21-2009, 12:21 PM

How'd you break your back? lol that sucks

**kaoslegend** · 07-21-2009, 12:25 PM

Originally Posted by RDRb

How'd you break your back? lol that sucks

in basketball. i had a fracture and i just thought it was just soreness. i played on it for 3 weeks. i was one of those kids who wasnt afraid to play aggressive and if the ball was on the floor id dive for it. in practice i just broke it

**kaoslegend** · 07-22-2009, 01:12 PM

legs were today, not to bad but quads still hurt from those heavy front squats a few days ago

5 sets of squats, 8 reps each:185, 205, 225, 255, 275

3 sets of leg press, 8 reps each:495, 585, 675

3 sets of seated leg curls, 8 reps each:160, 190, 220

didnt do extentions, take it a little easier on the quads today

for calves i just got on another leg press machine and did about 6 sets of 20:2x300, 2x345, 2x400

also did abs, 5 sets machine crunches:60, 70, 80, 90, 100 then some side crunches.

**kaoslegend** · 07-23-2009, 09:17 AM

chest and shoulders today. pretty pumped cuz my old workout partner is gonna go with me today. we'll see how it goes

**kaoslegend** · 07-23-2009, 06:08 PM

Well pretty good workout today.

Chest:
bench:155x10 warm up, 185x5, 205x4, 225x3, 250x2, 275x1, 300x1. felt like i could have gone 315, maybe next week
incline DB: 70x5, 80x5, 90x5, 100x5
free weight chest press:180x5, 230x5, 270x5
cable crossovers:50x5, 60x5, 70x5

Shoulders:
Front press:3x135x5
DB front raises:25x8, 30x8, 35x8
DB side raises:25x8, 30x8, 35x8
DB shrugs:80x8, 90x8, 100x8, 110x8
BB shrugs:185x8, 205x8, 225x8, 250x8

pretty happy with my lifts, weights are feeling lighter. doing some cardio tomorrow, prolly another ladder workout

EDIT: stronger than my lifting partner. he hasnt been lifting much since he's been trying to make money, but he used to be alot stronger than me. used to bench 300, today he only got it up half way. makes me feel good lol

**rdrb** · 07-23-2009, 06:16 PM

Wow, strong bench! Is that your bench PR?

**kaoslegend** · 07-23-2009, 06:23 PM

300 lol, but basketball season and track season killed it. it went up ALOT easier than when i did it end of fall. ill slap 315 on the bar in a week or two and that will prolly be my new max.

**rdrb** · 07-23-2009, 07:07 PM

Originally Posted by kaoslegend

300 lol, but basketball season and track season killed it. it went up ALOT easier than when i did it end of fall. ill slap 315 on the bar in a week or two and that will prolly be my new max.

Sweet lol. Wish I was that strong :/ lol

**kaoslegend** · 07-23-2009, 09:56 PM

lol one day bro...one day

**kaoslegend** · 07-24-2009, 12:23 AM

well put a nice order in tonight (3am lol) got some opti-men, HP fishoil, 2 40 serving tubs of green mag (save 25% on the smaller ones, ended up being $1 cheaper than the big one :P), 5lbs of strawberry myofusion.

should be set for a few months on supps now, still gotta finish up the ones i already have. oh yea got a BB.com shirt for my free gift, pretty pumped for that. might show up in some progress pics

**Wolf-Baron** · 07-24-2009, 12:47 AM

Originally Posted by kaoslegend

Well pretty good workout today.

Chest:
bench:155x10 warm up, 185x5, 205x4, 225x3, 250x2, 275x1, 300x1. felt like i could have gone 315, maybe next week
incline DB: 70x5, 80x5, 90x5, 100x5
free weight chest press:180x5, 230x5, 270x5
cable crossovers:50x5, 60x5, 70x5

Shoulders:
Front press:3x135x5
DB front raises:25x8, 30x8, 35x8
DB side raises:25x8, 30x8, 35x8
DB shrugs:80x8, 90x8, 100x8, 110x8
BB shrugs:185x8, 205x8, 225x8, 250x8

pretty happy with my lifts, weights are feeling lighter. doing some cardio tomorrow, prolly another ladder workout

EDIT: stronger than my lifting partner. he hasnt been lifting much since he's been trying to make money, but he used to be alot stronger than me. used to bench 300, today he only got it up half way. makes me feel good lol

strong bench dude!

subbed

**kaoslegend** · 07-24-2009, 07:19 AM

Originally Posted by BaronTheDivined

strong bench dude!

subbed

thanks bro, repped

**kaoslegend** · 07-24-2009, 10:33 AM

Cardio day, going to do a track ladder.

20m sprint
50m stride
20m sprint
70m stride
20m sprint
100m stride
20m sprint
110m stride
20m sprint
200m stride
100m sprint<-fun one

Not to much rest in between each one, about a minute (if it seems like alot of time to you, do it and you'll see lol)

Should be a good workout especially because I have terrible endurance =/

**kaoslegend** · 07-24-2009, 01:22 PM

Running was tiring, got my tan on tho while i did it

Didnt have to much energy today cuz I didnt eat to much before, but i still pushed at 100%.

Workouts might be missed this coming week, gonna be putting in alot of hours of manual labor in. Need to make some money to cover that $117.94 BB.com order :P

**Wolf-Baron** · 07-24-2009, 01:24 PM

Originally Posted by kaoslegend

Running was tiring, got my tan on tho while i did it

Didnt have to much energy today cuz I didnt eat to much before, but i still pushed at 100%.

Workouts might be missed this coming week, gonna be putting in alot of hours of manual labor in. Need to make some money to cover that $117.94 BB.com order :P

what do you work as?

**kaoslegend** · 07-24-2009, 01:29 PM

do side jobs when they come around. usually on farms. stacking hay, digging out trenches and shaping them, laying sod, cutting down trees, etc

**kaoslegend** · 07-25-2009, 05:20 AM

I dont think I'm going to lift today, get another rest day in. Was supposed to work today at the farm, but its raining. Might be out there later if it eases up.

**kaoslegend** · 07-26-2009, 09:33 AM

Praying for it to down pour so the guy I work with will say we wont work today. Then I can go lift

Either today or tomorrow will be back and arms(hopefully today, then legs tomorrow)

**kaoslegend** · 07-26-2009, 06:58 PM

got in back and arms today, had alot of adrenaline running through me today. plus there was nobody else in the gym, made me happy

back:
wide grip pullups:2x10 warm up
left arm DB rows:80x3x8 get my left lat pumped
straight arm lat pulldowns:70x3x8
close grip seated cable rows:135x8, 150x8, 165x8, 180x8
cable rope rows:100x3x8

triceps:
close grip bench:135x8, 155x8, 185x8
skull crushers:75x3x8
rope extensions:100x8, 130x8, 160x8

biceps:
EZ bar curls:75x8, 95x8, 115x8
alternating DB curls:40x8, 45x8, 50x8
incline hammer curls:30x3x8 bi's were burning when i got here, could do any more

**kaoslegend** · 07-26-2009, 09:14 PM

wow just weighed myself and it came up at 192. hopefully im still around that when i wake up in the morning! lol

**kaoslegend** · 07-27-2009, 06:33 PM

probably have never worked out his late before. going in for legs at 10pm. hopefully ill be able to stay awake. ive been digging a trench all afternoon

**dabbe** · 07-27-2009, 06:38 PM

Originally Posted by kaoslegend

probably have never worked out his late before. going in for legs at 10pm. hopefully ill be able to stay awake. ive been digging a trench all afternoon

can hit the legs hard, then have a good night sleep after that :P subbed.

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