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  1. #1
    i eat glue Purostaff's Avatar
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    Puro's Super Awesome SICK-PACK Journal!

    Howdy folks! I decided to create this journal (my first) in addition to competing in cutting contest in the 'losing fat' forum. This journal will continue until my six-pack is approved by you guys. Here goes!

    ---

    Here are my picture threads:

    7 Months Bulk (161-183 lb): http://forum.bodybuilding.com/showthread.php?t=5209213
    4 Weeks Cut: (183-175 lb): http://forum.bodybuilding.com/showthread.php?t=5693771
    2007 Summary (160-183-170 lb): http://forum.bodybuilding.com/showthread.php?t=6295151


    ---

    My workout background: 1 year of lifting (2007)
    Jan-May: No specific routine
    Jun-Aug: Cutting Diet routine
    Sep-Nov: Madcow's 5x5 routine
    Dec-Present: Custom routine (see attachment)

    ---

    My Maxes (end of 5x5) (raw):
    Bench: 235x5
    Squat: 315x5 (ATG)
    Deadlift: 305x3


    ---

    My diet (90% includes the following)
    (Nutrition breakdown also included in attachment):

    Chicken Breast
    Beef
    Pork
    Tilapia
    Shrimp
    Canned Tuna
    Egg
    Almonds
    Wheat Bread
    Brown Rice
    Sweet Potato
    Broccoli
    Cauliflower
    Oats
    Cottage Cheese
    Natural Peanut Butter
    Skim Milk

    ---

    My Supplement Stack (Pics): http://forum.bodybuilding.com/showthread.php?t=6094271

    12/15/2007: Started Cissus, Orange Triad, Beta-Alanine, Acetyl-Carnitine
    12/28/2007: Started Lean Xtreme + Scorch Stack


    ---


    If you think I need to add something or have questions pertaining to my journal, feel free to shoot away!

    And without further adieu, let us begin.
    Attached Images
    Last edited by Purostaff; 01-05-2008 at 10:11 AM.
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  2. #2
    i eat glue Purostaff's Avatar
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    I started my custom routine on 12/20/2007 after my rotator cuff injury was almost completely recovered. Thus, I'll start my log from that day (I'll add my diet breakdown for certain day if I feel like it

    WEEK 1: 12/20/2007 LEG


    3x12

    Squat: (This was brutal)
    225x12
    235x12
    245x8

    SLDL: Unsure about form
    135x12
    145x8
    145x8

    BB Lunges:
    95x12
    115x12
    135x12

    Lying Leg Curl:
    50x12
    60x6
    50x6

    Seated Calve Raise:
    90x12
    115x12
    115x12

    ---

    I was pretty much exhausted after squat, but I managed to finish everything off somehow.
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  3. #3
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 1: 12/22/2007 SHOULDERS

    3x12

    OHP: (Very depressing for my EGO, but who gives a hoot right? )
    95x12
    85x12
    85x7+4

    Front Raise (DB): Unsure about form
    25x12
    20x12
    25x12

    Side Raise (DB):
    10x12
    15x12
    15x12

    Rear fly (Machine):
    60x12
    70x12
    70x12

    DB Shrug:
    50x12
    55x12
    55x12

    Abs
    6 sets

    30 min cardio
    ---

    I was worried about my rotator cuff the whole time, but everything's dandy in the end.
    Last edited by Purostaff; 01-04-2008 at 01:02 PM.
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  4. #4
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 1: 12/24/2007 BACK + BICEPS

    3x12

    Deadlift:
    245x5
    255x5
    265x5
    285x5
    315x1
    295x2

    Rows
    95x8
    135x8
    135x8

    Pull up
    Body Weight x 10
    BW x 10
    Assisted 80x10

    BB Curl (Wide Grip)
    40x12
    50x9
    40x12

    Incline Hammer Curl
    20x6
    15x12
    15x12

    Seated Calve Raise
    115x12
    115x12
    120x12

    20 minute cardio
    ---

    Again, I?m still testing out weights as well as recovering my rotator cuffs. The rows after DL were brutal might I add.
    Last edited by Purostaff; 01-04-2008 at 01:03 PM.
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  5. #5
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 1: 12/26/2007 CHEST + TRICEPS

    3x12

    Incline Bench (DB)
    50x12
    50x12
    55x6+3

    Flat Bench (DB)
    40x12
    40x12
    45x11

    Dips
    BWx10
    BWx10
    BWx10

    Cable Crossover
    40x12
    40x12
    40x12

    Decline Skull Crusher (EZ Bar) ? bad form
    40x12
    40x12
    40x6
    30x11

    V-bar push down
    80x12
    90x12
    100x7

    Abs
    6 sets

    30 minute cardio
    ---

    I havn?t benched with dumbbells in forever, but I enjoyed it.
    Last edited by Purostaff; 01-04-2008 at 01:03 PM.
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  6. #6
    i eat glue Purostaff's Avatar
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    WEEK 2: 12/28/2007 LEG


    3x12

    Squat: (Not as bad as first week)
    225x12
    235x12
    245x10

    SLDL: Good form
    95x10
    115x10
    135x10

    BB Lunges:
    95x12
    115x12
    145x12

    Lying Leg Curl:
    40x12
    50x12
    50x12

    Seated Calve Raise:
    115x12
    120x12
    125x12

    ---

    Dead man walking afterwards; it was not pretty.
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  7. #7
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 2: 12/29/2007 SHOULDERS

    3x12

    OHP: (lower than previous )
    95x12
    85x10
    85x6+6

    Front Raise (DB):
    25x12
    25x12
    30x12

    Side Raise (DB):
    15x12
    15x12
    15x12

    Rear fly (Machine):
    70x12
    80x12
    80x8+4

    DB Shrug:
    55x12
    60x12
    60x12
    Superset with 40x10

    Abs
    6 sets

    30 min cardio
    ---

    My shoulders felt much better. No sign of pain at all!
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  8. #8
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 2: 12/31/2007 BACK + BICEPS

    3x12

    Deadlift: (Went pretty smooth)
    215x5
    235x5
    255x5
    285x5

    Pull up
    BW x 10
    BW x 10
    BW x 10

    Rows
    95x8
    115x8
    125x8

    BB Curl (Close grip)
    30x12
    40x9
    50x12

    Incline Hammer Curl
    15x12
    15x12
    20x12

    Seated Calve Raise
    120x12
    120x12
    120x12

    20 minute cardio
    ---

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  9. #9
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 2: 01/02/2008 CHEST + TRICEPS

    3x12

    Flat Bench (DB)
    55x12
    60x12
    70x6
    65x3
    55x5


    Incline Bench (DB)
    40x12
    40x12
    40x12
    45x6

    Dips
    BW x 10
    BW + 25lb x 8
    BW + 25lb x 8+2

    Cable Crossover
    40x12
    40x12
    40x12

    Decline Skull Crusher (EZ Bar) ? lower weights = good form
    30x12
    40x6
    30x12
    30x12

    V-bar push down
    90x12
    100x12
    90x12 + failure

    Abs
    6 sets

    20 minute cardio
    ---


    Good workout overall!
    Last edited by Purostaff; 01-04-2008 at 09:44 PM.
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  10. #10
    is getting there... chrischap01's Avatar
    Join Date: Mar 2007
    Location: Chicago, Illinois, United States
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    you sure talk to yourself a lot...

    sub'd. good luck!
    08/20/09: 249 lbs.
    03/01/08: 258 lbs.
    01/01/08: 265 lbs.
    08/01/07: 300 lbs.
    09/11/06: 355 lbs.
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  11. #11
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    Originally Posted by chrischap01 View Post
    you sure talk to yourself a lot...

    sub'd. good luck!
    Thanks! I get that comment occasionally, especially when studying for an exam.


    WEEK 3: 01/04/2008 LEG


    3x9

    Squat:
    225x9
    245x9
    275x5+4

    SLDL:
    115x8
    135x8
    155x8

    BB Lunges:
    115x10
    135x10
    155x10

    Lying Leg Curl:
    50x9
    60x9
    70x9 + 50x8 superset

    Seated Calve Raise:
    115x9
    125x9
    145x9

    20 min cardio
    ---

    Took Vassive NO sample today and felt pretty pumped in the car on the way to the gym (probably all from the music). That was pretty much it. Feeling exhausted right now, so that's it for today.
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  12. #12
    Registered User Qiez's Avatar
    Join Date: Aug 2007
    Location: Bradley, Illinois, United States
    Age: 31
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    Nice quds in the avatar bud. Keep it up!
    Journal

    http://forum.bodybuilding.com/showthread.php?t=6350021
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  13. #13
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 3: 01/05/2008 SHOULDERS

    3x9

    OHP:
    95x9
    95x5+5
    85x6+3

    Front Raise (DB):
    30x9
    30x9
    30x6
    30x3

    Side Raise (DB):
    20x9
    20x9
    20x9

    Rear fly (Machine):
    80x9
    90x9
    100x8+1

    DB Shrug:
    60x9
    70x9
    70x9
    Superset with 50x8

    Abs
    5 sets

    30 min cardio
    ---

    It's freaking 78 degree outside today (yesterday was ~40). Think I'll sleep outside tonight
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  14. #14
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    Did HIIT today

    8 sets of 20 sec. sprint in 15 min.

    I did 5 sets of 15 sec. sprint last Tuesday (first HIIT in about a month), and I could barely make it home. So today was a HUGE improvement.
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  15. #15
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 3: 01/07/2008 BACK + BICEPS

    3x9

    Deadlift:
    225x5
    245x5
    265x5
    295x5

    Pull up
    BW x 11
    BW x 7+4
    BW x 3
    Assist 80 lb x 9

    Rows
    115x7
    135x7
    135x7

    BB Curl (Close grip)
    50x9
    50x5 + 40x4
    50x5 + 40x4

    Incline Hammer Curl
    20x9
    20x9
    20x9

    Seated Calve Raise
    125x9
    125x9
    135x9
    90x20 (superset)

    20 minute cardio
    ---

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  16. #16
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    Age: 34
    Posts: 5,658
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    WEEK 3: 01/09/2008 CHEST + TRICEPS

    3x9

    Incline Bench (DB)
    55x9
    60x9
    60x8
    55x2

    Flat Bench (DB)
    50x9
    60x8
    60x6
    50x3

    Dips
    BW + 25lb x 10
    BW + 30lb x 9
    BW + 35lb x 7+1

    Cable Crossover
    40x9
    50x9
    50x9

    Decline Skull Crusher (EZ Bar) ? lower weights = good form
    40x9
    40x7
    30x3
    30x10

    V-bar push down
    100x9
    110x9
    110x7 + superset to failure

    Abs
    6 sets

    30 minute cardio
    ---

    Almost dropped DB on myself on the last set of flat bench (slight bounce off the chest). No injury or anything, but now I know when to call it quit when benching with DB.
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  17. #17
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    WEEK 4: 01/11/2008 LEG


    3x9

    Squat:
    230x9
    250x9
    285x6+1+2

    SLDL:
    120x9
    140x9
    155x9

    BB Lunges:
    120x10
    140x10
    155x10

    Lying Leg Curl:
    50x9
    60x9
    60x9

    Seated Calve Raise:
    125x9
    135x9
    135x9
    90x20 superset
    ---

    Another leg day down
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  18. #18
    i eat glue Purostaff's Avatar
    Join Date: Apr 2007
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    Back to school!

    WEEK 4: 01/13/2008 SHOULDERS
    Had a rest day b/c gym was close

    3x9

    OHP:
    95x9
    105x9
    110x5+2+1

    Front Raise (DB):
    30x9
    30x9
    32.5x9

    Side Raise (DB):
    20x9
    20x9
    20x9

    Rear fly (Machine): Different machine (no label). So I'm going my # of plates
    4x9
    4x9
    4x5
    3.5x4

    DB Shrug:
    65x9
    75x9
    80x9
    Superset with 55x9

    Abs
    6 sets

    20 min cardio
    ---

    Last day before my last semester begins!
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  19. #19
    i eat glue Purostaff's Avatar
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    WEEK 3: 01/15/2008 BACK + BICEPS

    3x9

    Deadlift:
    225x5
    255x5
    275x5
    305x5
    315x4 NEW PR! Wheee

    Pull up
    BW x 11
    BW x 5 + 4
    BW x 3 + 1.. 8 times


    Rows Lats were dead
    120x7
    95x7
    105x7

    BB Curl (Close grip)
    50x9
    60x9
    60x5
    50x4

    Incline Hammer Curl
    20x9
    20x9
    20x9

    Seated Calve Raise
    135x9
    135x9
    140x9
    100x15 (superset)

    20 minute cardio
    ---

    Gym was freaking full today, but the 2 squat racks were empty
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  20. #20
    i eat glue Purostaff's Avatar
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    WEEK 4: 01/17/2008 CHEST + TRICEPS

    3x9

    Flat Bench (DB)
    70x9
    75x9
    75x8

    Incline Bench (DB)
    45x9
    50x9
    55x10


    Dips
    BW + 35lb x 10
    BW + 40lb x 9
    BW + 45lb x 8

    Cable Crossover
    40x9
    40x9
    40x9

    Decline Skull Crusher (EZ Bar) ? lower weights = good form
    45x9
    45x6+3
    40x9

    V-bar push down
    110x9
    110x7+1
    110x6 + superset to failure

    Abs
    6 sets

    25 minute cardio
    ---

    4x5 here I come!
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  21. #21
    i eat glue Purostaff's Avatar
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    WEEK 5: 01/19/2008 LEG


    5x5 <--- I decided to go 5x5 instead of 4x5 =O

    Squat:
    155x5
    200x5
    235x5
    275x5
    315x4 (couldn't get 5th rep up; first time dropping the bar)
    235x8 superset

    SLDL: Testing weights
    145x6
    185x6
    225x5
    225x3

    BB Lunges:
    145x10
    165x10
    185x10

    Lying Leg Curl:
    70x8
    80x8
    90x6
    50x6 superset

    Seated Calve Raise:
    140x8
    140x8
    145x8
    100x15 superset

    ---

    315x4 made my day
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  22. #22
    C6H13NO2 pu12en12g's Avatar
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    pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000) pu12en12g has a brilliant future. Third best rank! (+40000)
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    Originally Posted by Purostaff View Post
    **non-Ford owners enter at your own risk!**
    LMAO !!!
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  23. #23
    i eat glue Purostaff's Avatar
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    Originally Posted by pu12en12g View Post
    LMAO !!!
    Just trying to gather all the car fanatics here in bb.com
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  24. #24
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    WEEK 5: 01/20/2008 SHOULDERS


    5x5

    OHP: Testing weights
    115x5
    115x5
    120x5
    125x4+1
    125x4
    115x1 + 95x4 superset

    Front Raise (DB):
    35x5
    35x5
    35x5
    35x5
    37.5x5

    Side Raise (DB):
    20x10
    22.5x8
    22.5x8

    Rear fly (Machine): Different machine (no label). So I'm going my # of plates
    4x8
    4.5x7
    4.5.5x6

    DB Shrug: Also tried BB power shrug. Went up to 315, but I don't think I have the form down.
    80x8
    85x8
    Superset with 55x8

    Abs
    6 sets

    20 min cardio
    ---

    18-0 Go Pats!
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  25. #25
    i eat glue Purostaff's Avatar
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    WEEK 5: 01/22/2008 TABATA


    I didn't feel 100% today to do back + biceps. So, I decided to give tabata a try instead.

    Tabata is pretty much condensed version of HIIT. More info here: http://www.t-nation.com/readArticle.do?id=490160

    I did the thrust with 25lb DB in each hand. First 4 sets were fun and all, but the last 4 sets were hell for sure. I rested for about 5 minutes afterwards and proceed to do short sprints for about 5 min follow by 10 min cool-down walk.
    ---

    New quote I learned today: "Perfect practice makes perfect"
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  26. #26
    i eat glue Purostaff's Avatar
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    WEEK 5: 01/15/2008 BACK + BICEPS

    5x5

    Deadlift:
    225x5
    255x5
    285x5
    315x4
    285x3


    Rows
    135x6
    135x6
    140x6
    140x6
    145x6 <-- I was pumped up somehow and added this set

    Pull up
    BW x 12
    BW x 4 + 4 + 3 + 1
    BW x 3 + 2 + 1 until 12 reps was achieved

    BB Curl (Wide grip)
    60x6
    70x5+1
    60x6
    60x6

    Incline Hammer Curl
    22.5x6
    22.5x6
    22.5x6


    Seated Calve Raise
    140x9
    140x9
    145x9
    100x15 (superset)

    20 minute cardio
    ---

    Down to 177 lb... won't be long now
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  27. #27
    i eat glue Purostaff's Avatar
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    WEEK 5: 01/25/2008 CHEST + TRICEPS

    5x5


    Incline Bench (DB)
    65x5
    65x5
    70x5
    70x5
    75x5

    Flat Bench (DB)
    65x5
    70x5
    70x5
    75x5
    75x5

    Dips
    BW + 55lb x 7
    BW + 65lb x 6
    BW + 75lb x 5
    BW + 75lb x 4
    BW + 45lb x 4 (superset)

    Cable Crossover
    40x8
    50x7
    40x8

    Decline Skull Crusher (EZ Bar) I think I'm going to stop doing skulls and do CGBP instead.
    45x5
    50x5
    55x4
    45x4

    V-bar push down
    100x7
    100x6
    95x5
    80x6 + superset to failure

    Abs
    4 sets

    30 minute cardio
    ---
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  28. #28
    i eat glue Purostaff's Avatar
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    Here's my diet for the day (01-25-2008)



    **I left out salad bowl (no dressing) on thrid meal (est ~10g of carb)
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  29. #29
    i eat glue Purostaff's Avatar
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    Here's the updated weight chart:

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  30. #30
    i eat glue Purostaff's Avatar
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    WEEK 5: 01/27/2008 LEG


    5x5

    Squat:
    185x5
    205x5
    235x5
    275x5
    315x3+1+fail (then tried again but failed )
    235x8 superset

    SLDL:
    145x6
    165x6
    185x6
    205x6

    BB Lunges:
    145x10
    165x10
    185x10
    185x10

    Lying Leg Curl:
    90x7
    100x6
    110x5
    115x4.5
    70x6 superset

    Seated Calve Raise:
    150x8
    150x8
    150x8
    150x8
    105x15 superset

    20 min cardio
    ---
    Last edited by Purostaff; 01-27-2008 at 09:18 PM.
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