Kub's Journal

okay so before I started this routine i was concentrating on isolating muscle groups and doing high reps and really concentrating on controlling the weight.  i was just doing some research on workout regimes and came across this site and signed myself up and found an excellent routine that was exactly what i was looking for.  a four-day split with mainly compound lifts. anyways here is day one...
 
this was november 10th btw
 
Flat Bench- set 1-155lbsX8; set 2-165X8; set 3-175lbsX8; set 4-185X6
 
Bent Over Rows- set 1-85lbsX8; set 2-90lbsX8; set 3-95lbsX8; set 4-115lbsX8
 
DB Shoulder Press- set 1-50lbsX10; set 2-50lbsX10; set 3-55lbsX6
 
Preacher Curls- set 1-30lbsX12; set 2-40lbsX12; set 3-50lbsX8
--the weight on this is just the plates as i dont know how much the bar weighs...
 
Rope Tricep Pulldown- set 1-100lbsX12; set 2-110X12; set 3-120lbsX6
 
 
this was day one of the routine on 10 november 2008.  
Oh and i am 6' 180-185 pounds at the moment

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Ok this is day lower body day and i am on my second week of this four day split and realizing that THIS day is a pretty tough workout and its also my favorite...

11 November 2008

Front Squat- set 1-135lbsX8; set 2-135lbsX8; set 3-145lbsX8; set 4-155lbsX7

DeadLift- set 1-225lbsX8; set 2-265lbsX8; set 3-275lbsX8; set 4-295lbsX6
--deadlifts are my favorite workout.  been doing them for a long time on and off.

Lunges- set 1-35lbsX10; set 2-35lbsX10; set 3-35lbsX10
--by this time i thought i was gonna die and loved how my body felt after doing lunges.  was holding dumbells btw.

Hamstring Curls- set 1-65lbsX12; set 2-80lbsX12; set 3-95lbsX10

Standing Calf Raises- set 1-35lbsX12; set 2-35lbsX12; set 3-35lbsX12
--with these i was holding 35lbs plates in each hand

i really like this day because it feels like i just got done with a marathon

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

  Incline Bench Press set 1- 135lbsX8
set 2- 145lbsX8
set 3- 155lbsX8
set 4- 165lbsX6

Lat Pull-Down set 1- 130lbsX8
set 2- 150lbsX8
set 3- 175lbsX8
set 4- 185lbsX8

Barbell Shoulder Press set 1- 65lbsX12
set 2- 85lbsX10
set 3- 90lbsX10

Front Lateral Raise (DB) set 1- 15lbsX12
set 2- 15lbsX12
set 3- 20lbsX12

Dips set 1- body+25X12
set 2- body+35X10
set 3- body+35X10

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

14 november 2008

  Back Squat set 1- 225lbsX8
set 2- 225lbsX8
set 3- 245lbsX8
set 4- 255lbsX8

Stiff-Legged DeadLift set 1- 95lbsX8
set 2- 115lbsX8
set 3- 135lbsX8
set 4- 155lbsX8

One-Leg Press set 1- 95lbsX12
set 2- 95lbsX12
set 3- 115lbsX12

Leg Press Calf set 1- 145lbsX12
set 2- 180lbsX12
set 3- 210lbsX12

Down-The-Rack DB Curls 40,35,30,25=25reps
35,30,25,20=25reps
30,25,20,15=25reps

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

17 november (week 2 now) 

deffinantly a strength increase from the week before in pretty much all the exercises except for the DB shoulder press with just a slight increase.  i tore my rotator cuff snowboarding couple years ago and had surgery on it.  doesnt give me much problems, but if anyone has had shoulder surgery it does take some time and it is slightly, just slightly, weaker than the other.

Flat Bench
set 1-185X8
set 2-185X8
set 3-185X6
set 4-175X6

Bent over Rows
set 1-115lbsX8
set 2-115X8
set 3-125X8
set 4-125X8

DB shoulder press
set 1-35X10
set 2-35X10
set 3-35X8

Preacher Curls
set 1-50X10
set 2-50X10
set 3-55X10

Rope Tricep Pull Down
set 1-110X12
set 2-120X12
set 3-120X10

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

18 november

OMFG another intense workout today.  i feel great after every workout, but this leg day is insane.  i switched the lunges with the hamstring curls so im not doin the lunges after deadlift.  yes i know deadlift is back, but doing it on this day. only really effects my lunges.

Front Squat
set 1-155X8
set 2-165X8
set 3-165X8
set 4-170X8
--very big increase in strength on this lift for sure

Deadlift
set 1-295X8
set2-295X8
set 3-295X8
set 4-295X6
--surprised myself here on this one.

Hamstring Curls
set 1-95lbsX12
set 2-95lbsX12
set 3-95lbsX10

Lunges
set 1-35X10
set 2-35X10
set 3-35X10

Standing Calf Raises
set 1-35lbsX12
set 2-35X12
set 3-35X12

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

oh ya, this is how the week is planned out. 
Monday-upper
Tues-lower
Wed-cardio on stationary bike on personal trainer mode (kinda like spin class LOL) and Abs
Thurs-upper
Friday-lower
Sat-lite cardio and abs
Sun-off

the monday i started i weighed in at 185.8.  i made the mistake and weighed myself after i showered after the workout instead of in the morning so i just weigh myself every monday at that same time.  anyways just yesterday, monday, i was 183.6.  i wondered about that because i have noticed some definition in just the past week.  i have a pretty good metabolism and i have been reading when you up your calorie intake its actually better for you and puts your metabolism in high gear.  i was like WTF im eating so much more too LOL.

as far as supplements are concerned i'm eating the three major meals which are a  pretty good size and eating small meals in between.  haha thats food not supplements...damn im tired. anyways as far as the supps are concerned takin Syntha-6 and ON's Casien protien, creakic, leukic, gakic and M-Drol.  Just started the M-Drol.  Vitas are animal pak, omega3 fish oil, liver regenerator/detox.

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Good job man, keep it up but one thing I was noticing was try using a barbell with standing calf raises you'll be suprised how much you do, Like I workout with calf raises in the 200's so you'll be able to do alot more weight than holding plates (: good looking routine though.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

just some before pictures.  i really dont know how to put pictures on here like some of you  have, but i'll try it this way.  i dont know if this will work or not...




 
 
 
haha,  i have no calves. my dad has no calves and my two brothers dont have calves LOL.

these were takin at beginning of m-drol and the 'kic' stack
 
 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

ok so today was my "off" day and i was kind of bumbed that it was, but my body totally needs a rest. 
my hams, glutes, quads and traps feel like they are going to EXPLODE out of my skin.  it feels great!
i ate good all day, had my protiens and this afternoon i went to the cardio gym we have here where there is mats and spent a good 30 minutes stretching.  it felt so good to do that.  i stretch all the time before and after working out, but its always good to do a good long stretching.  after that i did a 20 minute stationary bike on the personal trainer/aerobic setting and then did another good stretch.
i cant wait for tomarrow's upper body workout.  my muscles are ROCKS right now and it seems like they are cryin to get a workout LOL!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Haha, i know how you feel, Kubla, today is my off day and i want to be in the gym but i know i need my rest.
So as a substitute, im gona go later this after noon and do some HIIT cardio, probably on the stationary bike.
Also im gona do some good stretching before and after the cardio, im really trying to work on my flexibility, it hasnt been any good since i got outta football, lol. .
As far as the weight and lean thing, what ive noticed from this workout is that my heart rate is alot higher than with previous workouts, my weight is up from when i started,(started bulking 5 weeks ago at about 232, now im up to 240), but at the same time i look and feel a little leaner sometimes, so idk.
Anyway, looks like your makin good progress, keep up the hard work and keep pushin yourself.

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

How is the M-drol going?

''If one is after quick results one never learns an art.''

Erich Fromm

m-drol is great!  i'm only 3 days in on it and my muscles seriously feel like they are solid rocks.  even though they feel like that i'm still pretty flexible. 

since this is my journal im gonna vent about the damn chow-hall here.  damn it sucks so bad right now.  for breakfast today all i had was two oatmeal packets, smart-start good heart cereal, some pears and my protein shake.  they havnt had fresh eggs in about a week and its really starting to piss me off.  not gettin my eggs ruins my day lol.  i talked to a cook and he said they are getting more eggs this saturday so i guess i got to wait.  also they havnt had any fresh fruit in forever.  all they put out is the damned canned fruit soaked in sugar syrup water or wetf its called. 

oh well i guess thats what the protein shakes are for right.  well i cant wait till this afternoon to see how much strength i've gained from last week on these workouts.  i'll let ya know how it goes...

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

  OMFG today was an AWSOME workout! I was really on it today for sure. I’m sittin here arms shakin eatin some oatmeal and drinkin my shake as my arms are shaking still LOL. I was so pumped for the workout today because I’m increasing strength every time I go to the gym lately so I’m excited to see whats in store ya know lol. Anyways here’s how it all went down…
I’ll compare last weeks stats with todays…
13 november 2008                             20 November
Incline Bench- 1-135X8                        set 1-165X8
                       2-145X8                              2-165X8
                       3-155X8                              3-165X8
                       4-165X6                              4-165X6
Lat Pull Down-1-130X8                              1-185X8
                       2-150X8                              2-185X8
                       3-175X8                              3-195X8
                       4-185X8                              4-195X8
BB shoulder press-1-65X12                       1-90X12
                              2-85X10                       2-95X12
                              3-90X10                       3-105X6; 95X4
Front lateral raise-1-15X12                        1-20X12
                             2-15X12                        2-20X12
                             3-20X12                        3-20X12
Dips-1-body+25X12                                   1-body+45X10
        2-body+35X10                                   2-body+45X10
        3-body+35X10                                   3-body+45X8

Hell, I’m most impressed with the shoulder press and dips for sure. Very proud of myself because having my rotator cuff repaired about year and half ago. I got so out of shape after I injured my shoulder. Not fat or anything, but just weak and out of shape. Got addicted to painkillers too lol.
 
I’d like to thank bulkingup for pointing me in the right direction with helping me find exactly what I was looking for. The M-Drol is amazing. Last time I was taking something like that was several years ago and it was the best thing ever…the ORIGINAL animal stak. Also thank m0n3yman for this awesome routine!
All-in-all today’s workout was freakin awesome!
“I don’t like being safe! Safe is boring!”—Thunder Cats
--ya I watched an episode today LOL. Still got the kid in me!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Looks like your makin some great gains man keep it up. So M-drol is good huh? i havent tried it but i got a new stack from my former lifting "mentor" and am starting it today. I took 1 part of the stack when i was strength training last year and got my 3 major lifts to total 1300lbs so i cant wait to see what the stuff will do on a hypertrophy program

No food tastes as good as looking good Feels.
"Body Becomes Its Function"

So you had a good one today...huh?
Hey buddy I know the feeling.....I'm getting ready to Bridge over from PPLEX to MDROL this week....so I'm excited about getting that mdrol in for a good 4 weeks. But yeah the strength gains are amazing...I'm glad you're enjoying it....and doing it properly!

Looking good man!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

UGH i sleept in today till 9 LOL.  today i dont have work, but i went to bed around 1030 last night which is earlier than i normally do.  normally go to bed around 1130 and get up at 8 for some breakfast.  i feel like a lazy ass right now.  got a good breakfast in though with smart start cereal, two packets of oatmeal and my protien shake.  still no fresh eggs or fruit in the chowhall. 

i need to pump myself up for this afternoon. right now i feel like taking a nap for some reason LOL.

today got squats 4 sets 8; straitleg deads 4X8; one-legged press 3X10-12; calf press 3X10-12; hamstring curls 3X10.  also gonna do some down the rack biceps.  feel like i need to  hit those up ya know...

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

oh man what a long day.  seemed like it took forever for afternoon to come.  lol, i ate lunch a little late today so my small meal before my workout...whey, oatmeal and banana...totally bloated me at the gym LOL.  i feel like i ate too much lol.  i was burpin a lot in between sets.  oh well, no harm no foul LOL!  i amazed myself with squats today...heres stats for today...
Squats-1- 255lbsX8; 265X8; 265X8; 275X8...hopin to be in the 300s next week w00t!
Stiff-leg-deads- 155X8; 175X8; 195X8; 200X8!! niiiice made it to the 200s!!
one-leg-press- 115X12; 115X12; 115X12
calf press- 210X12; 220X12; 220X12
...did a down the rack bicep...40, 35, 30, 25X25 reps and so on for 3 sets....damn those hurt.

if you notice i start with what i ended with on each workout form last week and moved up.  i'll start with what i ended with today next week and so forth...

LOL, i gave my buddy 3 scoops of no-xplode like half hour before we went to the gym lol.  he never has had something like that before.  he did abs and biceps today cause he hurt his knee somehow. but anyways after we did down the rack curls he says to me..."dude i'm not even flexing and my biceps are all swollen up and tight as hell! wtf is that?!" LOL i told him its the no-xplode and explained the science behind the perpetual pump and whats happening to his biceps right now.  it was pretty funny lol.

i got some new veins showin up LOL.  couple across the top of chest and another one runnin down my bicep LOL. oh well thought that was kind of cool LOL

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

busy day today.  my mind wishes went to the gym today, but body is glad to get the weekend off.  my do some light cardio tomarrow with some abs

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Hey man....Enjoy your day off...you deserve it!
And remember rest and recuperation are very important!
Enjoy your weekend man!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

good rest today, for my muscles not my mind!  pretty busy with things today.  had a good stretch this afternoon.  excited to get back into it tomarrow!!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

OH YEAH!! BACK INTO IT TODAY AND HITTIN IT STRONG!!
 was so pumped to get into the gym today to see whats up with some gains 0.o
here it is for today (upper body)
bench press-set 1-185X8; 2- 185X8; 3-190X8; 4-195X6!! up 10lbs on last set from last week!
BB bent over row-1-135X8; 2-135X8; 3-145X7; 4-145X6!! up 20lbs from last week
DB shoulder press- 1-50X12; 2-55X9; 3-55X6!! up 5lbs from last week
Preacher Curls- 1-50X12; 55X12; 60X12!! up 5lbs!
Tricep rope pull down- 1-120X12; 130X10; 130X7 and 120X3!!  up 10lbs from last week and did one superset of un-weighted dips till failure...did 15 lol and then thought my triceps were going to EXPLODE!

over all awsome workout my goal for next week is to get 4 full sets of 190lbsX8 on bench, get 4 full sets of 145X8 on bent over row and do 3 full sets of shoulder press with 55X10!!
--WISH ME LUCK--

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

ok i couldnt help myself because i felt so much stronger than when i first started this regime i had to take some pics!

This was taken on 18th i believe


This was taken today!


Taken on 18th

Taken today...


haha!! 7 pounds heavier than last week too!!

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

let me know if those pics even posted or not....

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

Hey man they posted!!!
sounds like you're getting great strength gains man...Kudos!
& pounds already?/? thats awesome man.....And yeah I can tell a difference in these pics and the 1st ones you posted.
Keep up the good work!

Current Stack: HDROL,Celltech,Superpump 250, Glutamine,Beta alanine,Whey protein.

Very nice, I can acually tell a bit of difference just in the 2 pics not to much but noticable awesome for a week. Keep it up man.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

uuuggggh my legs, my legs....save me Tom Cruise, save me LOL

ya so today was leg day did awsome on front sqauts...170X8; 175X8; 175X8; 185X6...lol, on my last set barely got the 6th rep up and then goin down for the 7th and it was funny, went down slower on this rep and just ended up settin it on the "L" saftey bars lol.  my legs were soooo done lol.  ya man i go deep to on front and back squats, pretty much parallel. 
one thing that really sucked on the front squats is every single rep i did when i got it up i felt like i  had to belch lol.  i was a little late on my pre-workout drink and i chugged it like 15 minutes before i got to gym so i was bloated >.<
so ya my legs are pretty much beast right now along with my forearms because started deads with not using straps.  i happy with myself because i only had to take on 60 pounds to get my sets in.  forearms are bulgin veins right now still lol.
3 sets of 12 on lunges kicked my ass as well as my hamstring curls.

oh ya, connely if you read this i did the calf raises the way you suggested with the rack instead of holding the plates.  was much better so thanks man

great workout today.......my legs, oh my legs.....

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

QQ my legs QQ

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.

KublaKhan


uuuggggh my legs, my legs....save me Tom Cruise, save me LOL

ya so today was leg day did awsome on front sqauts...170X8; 175X8; 175X8; 185X6...lol, on my last set barely got the 6th rep up and then goin down for the 7th and it was funny, went down slower on this rep and just ended up settin it on the "L" saftey bars lol.  my legs were soooo done lol.  ya man i go deep to on front and back squats, pretty much parallel. 
one thing that really sucked on the front squats is every single rep i did when i got it up i felt like i  had to belch lol.  i was a little late on my pre-workout drink and i chugged it like 15 minutes before i got to gym so i was bloated >.<
so ya my legs are pretty much beast right now along with my forearms because started deads with not using straps.  i happy with myself because i only had to take on 60 pounds to get my sets in.  forearms are bulgin veins right now still lol.
3 sets of 12 on lunges kicked my ass as well as my hamstring curls.

oh ya, connely if you read this i did the calf raises the way you suggested with the rack instead of holding the plates.  was much better so thanks man

great workout today.......my legs, oh my legs.....

I hate when your bloated and do squats..yah calf raises are fun (: time to go do my own legs!

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

LAWL!!! so my muscles are like WTF just happend LOL.  i threw a curve ball on my biceps today!
so today was my  off day, but i was in the mood and went to the gym for like half hour and did a couple bicep workouts.  the one that killed them was doin barbell curls in the squat box superseted with cable curls.  haha they swole up so fast after that!

after that i did 3 sets of close-grip bench at 135 cause  Connelly was mentioning them and i hadnt done them in so long so was like wth!

after that i grabbed a buddy of mine to help spot on doin 225 flat bench.  i told him i'm feelin like a beast and wanted to see how many times i could do it lol, so i did it 5 times no problem! lol, i was proud of myself.  i havnt done a 1rm since 2004 and that was 285 >.<
i wonder what i can throw up now, i'm kind of scared to do a 1rm because of my shoulder.

after  like half hour of gym i went to the cardio gym and hit abs pretty hard on the machine and did lite cardio on the bike. 

My Beast Journal
http://www.discussbodyb...ubs-Journal-m432294.aspx

---have new one now. goal is eventually to turn that one into a beast journal as well.