Going to 220
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RE: Going to 220 - 3/26/2008 11:04:17 PM
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trubeginner
Posts: 1041
Joined: 1/3/2007
Status: offline
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The post workout is rather controversial. 
I would rather having the shake post workout. Remove the two cheeseburgers and nuggets.
Consuming fat right after work out is not the best thing to do...
_____________________________
5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 74-75kg (162.8lb-165lb)
- ON 100% whey gold standard
- Amino tablets
- fish oil
- vitamin C
- multivitamin
(in reply to Perrynaytor)
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RE: Going to 220 - 3/26/2008 11:22:27 PM
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Wannabe_Draper
Posts: 554
Joined: 10/30/2006
From: Australia
Status: offline
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I would echo truebeginner's remarks and say I can't agree with the post workout meal, you really should make an effort to eat something healthy.
Also, what are the 'goodies' you mention? These worry me!
As for routine, it looks ok, but maybe you should put something for Hamstrings? Perhaps a leg curl? And a couple more sets of Hanging leg curls wouldn't hurt.
One last thing, I probably wouldn't get up in the night to eat or drink, although the intention is good, it is not required and may do more harm by disrupting your valuable sleep (which is when you should be growing!)
All in all, not too bad.
(in reply to trubeginner)
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RE: Going to 220 - 3/27/2008 12:31:12 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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continuing the diet
Lunch: Raisins, milk, leftover chicken alfredo
Snack: Protein shake
Dinner: I will have two chicken sandwiches
Before bed: Shake & Banana with some raisins possibly..
This should total up to about 4,500 calories.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 3/27/2008 7:14:09 PM
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trubeginner
Posts: 1041
Joined: 1/3/2007
Status: offline
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Mmm...
I think you should get rid of carbs in the evening.
Stay away of the banana before bed.
Regarding the raisins, I suppose it's also full of sugar.
Might want to think about it again.
_____________________________
5'8.1"
Age = 19
started in February 16th 2007: 58kg (127.6lbs)
current : around 74-75kg (162.8lb-165lb)
- ON 100% whey gold standard
- Amino tablets
- fish oil
- vitamin C
- multivitamin
(in reply to Perrynaytor)
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RE: Going to 220 - 3/27/2008 7:36:49 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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quote:
ORIGINAL: trubeginner
Mmm...
I think you should get rid of carbs in the evening.
Stay away of the banana before bed.
Regarding the raisins, I suppose it's also full of sugar.
Might want to think about it again.
Re evaluated. I'm not gonna do it. Except I'm having a tea.. which was totally free from work so yeaah.
Anyway, I'm 179 right now, which is the heaviest I've ever been. I feel thicker.. and wider. I can't wait to post pics in a few months, but I'll probably be too fat for that by then.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to trubeginner)
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RE: Going to 220 - 3/28/2008 3:35:43 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Today
Back & Biceps
BB Rows
95 x 8
115 x 8
130 x 8
135 x 8
105 x 8
Cable rows
110 x 8
120 x 8
100 x 8
110 x 8
EZ Bar Curls
55 x 8
65 x 8
75 x 8
80 x 8
Pull downs
100 x 8
110 x 8
130 x 8
140 x 8 PR
Shrugs
185 x 8
185 x 8
225 x 8
275 x 8 PR
Then some random bicep exercises. Good day all in all.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 3/29/2008 8:23:04 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Arachidonic acid is kicking in - joint pain in my wrists. I got a trampoline and have been wearing it out with my girl. I plan on starting DC training next week.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 3/31/2008 1:36:33 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Weighing in today at 178.8
Monday
Chest/Shoulders/Triceps
Bench Press
135 x 8
150 x 8
160 x 6 PR
155 x 7
135 x 8
It's weird that I'm pushing 135 for reps, where as two weeks ago I could barely push it for 8 on one set.
Incline DB Press
40 x 8
40 x 8
50 x 8 PR!
50 x 6
Flat Fly
20 x 8
25 x 8
25 x 8
25 x 8
Side & Front Laterals
20 x 8 on all four sets
Rear Laterals
20 x 8
25 x 8
25 x 8
Military Press
110 x 8
150 x 6
120 x 8
110 x 8
Tricep press downs
90 x 10
100 x 10
110 x 10
Weighted Dips
45 plate on lap x 8 for 3 sets (killed)
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/2/2008 1:46:32 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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So today was legs .. felt pretty good about it going in.
Legs
Squats
135 x 8
205 x 8
205 x 8
225 x 8
245 x 8 PR
Leg Press
185 x 8
225 x 8
315 x 8
365 x 8 PR babyyy
Calf raises
225 x 12
365 x 12
Leg Curls
80 x 8
110 x 8
80 x 8
80 x 8
Leg Extensions
90 x 8
100 x 8
110 x 8
130 x 8 PR
Weighted decline sit ups
25 x 8
50 x 8
50 x 6 (in tears)
Knee Pull Ins
3 Sets of 8 Reps
Good day today, I'd say.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/4/2008 7:13:52 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Back/Biceps
Rack Pull ups
4 Sets of 8
Machine Seated row
55 x 8
85 x 8
100 x 8
115 x 8 PR
Pull down
120 x 8
130 x 8
120 x 8
140 x 8 (Supinated = PR)
Dumbell Shrugs
45 x 12
60 x 12
70 x 10
70 x 10
Machine Concentration curls
40 x 8
55 x 8
40 x 8
40 x 8
EZ Bar Curls
65 x 8
65 x 8
65 x 8
Biceps gave out at the beginning of the workout with the rack pull ups. Well, they didn't give out, I just don't think training biceps is fun. Many others can't wait for biceps or triceps day. I get bored with them. I don't really bother maxing or going too heavy.. Any good bicep tricep exercises for MASS?
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/5/2008 8:16:48 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Weighing in today at 180.4, I finally broke 180..
I bought some ZMA, Universal's Sterol Complex and other Animal product for next week.
I had work today and I get to go back tomorrow for 9 hours.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/7/2008 1:42:18 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Weighing in at an awesome 183.4 lbs today. I think I'm going to go to 210 and cut back down to 190 ASAP. Once I get to a lean 220, then I'll have a new goal. A lean 265 and maintain once there.
Chest, shoulders, and triceps.
I cried, dry heaved, spit up, and sweated puddles, but I set new PR's on every ****ing lift.
Took my Universal/Animal products. I believe they helped with the intensity and my body giving 110%.
Chest/Shoulders/Tri's
Bench Press
135 x 8
150 x 8
160 x 8
170 x 7 PR (I got 5, racked it, breathed deep a few times and then hit two more.)
155 x 4
135 x 4 No rest betweenthese two sets; these two equal 8
Incline Dumbell Press
40 x 8
50 x 9 PR
45 x 8
40 x 8
Flat Fly
25 x 11
30 x 8 PR I believe
25 x 10
DB Military Press
40 x 8
50 x 8
50 x 8 PR's
40 x 8
Side Laterals
20 x 8
20 x 11 PR
25 x 8
Bent Over Laterals
25 x 8
25 x 10
25 x 11 PR
Tricep Press down
90 x 10
110 x 10
120 x 10
140 x 10 PR
Lying Dumbell Tri Extensions
30 x 12
45 x 12
60 x 10 PR
Hell of a day.
Postive motivation is appreciated and wanted at any time.
< Message edited by Perrynaytor -- 4/7/2008 1:45:28 PM >
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/9/2008 5:44:40 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Legs
Squat
185 x 8 deep
205 x 8 deep
225 x 8
255 x 8
255 x 8
Leg Press
275 x 8
315 x 8
365 x 8
405 x 8
Leg Extension
110 x 8
130 x 8
160 x 8
170 x 8
Leg Curl
90 x 8
110 x 8
100 x 8
90 x 8
Set a few PRs for those of you following along, if any I doubt. Good day.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/11/2008 1:44:20 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Back Biceps
Biceps
Curls, EZ Bar, whatever. My biceps were tired at the end when I got to them from all the back work.
Rack Pulls
5 x 8
Seated Machine Rows
85 x 8
100 x 8
115 x 8
115 x 8
130 x 8
Cable Rows
110 x 8
120 x 8
140 x 8
140 x 8
Dumbell Pull overs
35 x 8
40 x 8
40 x 8
Pull downs
110 x 8
130 x 8
130 x 8
140 x 8
150 x 8
As you can see, I got some more PR's. My CNS is burning out. Motivation is lacking like crazy.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/14/2008 2:04:36 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Chest/Shoulders/Triceps
Bench Press
135 x 10
165 x 8
175 x 8 PR
185 x 6 PR
155 x 6*
135 x 2*
*Superset
DB Military Press
40 x 8
50 x 8
50 x 8
60 x 6 PR
Side Laterals
20 x 10
20 x 8
20 x 8
Rear Laterals
25 x 10
25 x 10
25 x 10
Incline Press
40 x 8
40 x 8
50 x 8
60 x 2 Failed miserably (Shoulders & Triceps gave out due to the heavy flat benching)
Tricep Press Downs
90 x 8
120 x 8
140 x 8
Dips
Couple sets of 8 or so. I don't remember, my triceps were burning so damn bad.
Flat Flyes
25 x 8 for 4 sets
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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RE: Going to 220 - 4/16/2008 2:09:21 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Well ladies and gents, the weather outside is getting warm, and my fat ass has gotten fat enough for this short term bulk. I think everyone knows what time it is. It's time to cut.
Current Weight & Bodyfat Stats
Goal by July 1st (About 2 months & 1 week)
- 170lb
- 8-10% BF
- I will begin this journey April 21st
How Will I Do It?
- I need to lose around 14 -15lb to get there
- 2450 Calories a day (should lose 1.5 - 2lb per week) 9 Weeks x 1.5 = 13.5lb
- Strength Training 3 times per week (5x3 Method)
- Cardio 3 - 5 times per week (HIIT, trampoline work, and walking)
What Will I Eat?
- Macros about 50p/30c/20f
- Carbs I intake will be whole grain and vegetables. Limited fruit for Vitamin C
- Protein will come from tuna, chicken, turkey, lean hamburger
- Fat will come from peanut butter, the meats, fish oil and good ol' muscle milk
- I will allow myself 2 cheat days per month (probably weekends)
What Supplements Will I take?
- I am going to finish my Animal Stak for and keep taking ZMA; It's a staple
- Later, I will order Thyrotabs from Gaspari Nutrition or Animal Cuts
- I will probably jump back in to a cycle of Activate Xtreme to keep strength
- Fish oil - plenty of it.
I'm taking into consideration that I will probably loose a bit of lean mass MAYBE. If so, I might drop on down to 167 or so. Either way, I will be shredded to the average joe at 8-10%.
I have never been ripped in my life. I am an endo. I do not lose fat easily. But I will this time.
Any suggestions/input would be appreciated.
_____________________________
5'10"
174
12% Body fat
Bench 1RM: 250lb
Squat 1RM: 365lb
Deadlift 1RM: 315lb
Front Squat 1RM: 200lb
Power Clean 1RM: 170lb
Shoulder Press 1RM: 145lb
Squat, Dead, Bench = 930
Goal = 1100 by July 1st
(in reply to Perrynaytor)
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