The FOX's OFFICIAL journal

Allright.  This is going to be my official journal for all of my training, regardless of what type it is.

Just bulked from 181 pounds up to 207 pounds in about 5 months.   Utilized HST.  gained some good size on my butt/legs/back/shoulders

Now I am cutting.  So far I have lost 6 pounds in just 1 week.

I'm taking bcaa's before/after cardio (which i am doing 2 or 3 times a week)

I am eating a bit cleaner, and just some smaller portions.  I hope to end up around the low 190's with my 6 pack again, but i have NO idea where i'll end up.



Here's what I did today for training.

6-10-08  --------------  weight = 201.4 pounds
Strength Training

Incline BP  3 x 5 ---- 205
Dips 3 x 6 ---------- BW + 50lbs
Flatbench 3 x 5 ----- 225
Close-grip BP 3 x 5 --155
Skullcrushers 3 x 8 -- 85  (ez curl bar utilized)

popped 4 bcaa pills and hopped on the treadmil and did 20 minutes of HIIT cardio.  took 4 more bcaa pills directly after cardio

My name is FOX.... and I approve this message.

thx jane.  i know i know.. i kinda rubbed the whole icecream thing in ur face.  i'm sorry.   just doin' what's easy for me right now (cutting).. and i seriously LOVE IT.

it's not like BULKING was fun for me. i actually like cutting more.   it sucks trying to make yourself eat when your full.  yes.. i ate whatever i wanted, but that's not the point.    i don't like forcing myself to eat, and i also didn't like the fact that i had to avoid cardio.  i didn't do ANY CARDIO besides playing tennis once a week.   if i did any physical activity... i would just lose weight. 

i'm sure everyone knows what it's like to fight against what your body naturally wants to do.    and it's an angry experience when you have eaten 7 or 8 BIG meals thru the day, play tennis for 2 hours, and find out you lost 1 or 2 pounds when u jump on the scale the following day.  

end rant.

My name is FOX.... and I approve this message.

so your dropping the fullbody there fox.  what kind of split are you going to?  I figured you would still do squats 3x week.

No the leg press is not the same as doing squats.

Frank (yet) gave me a strength routine that has really worked for him.  He said he got it from IBB.  The split goes like this.

Sunday = chest/tri
Mon = back/bi
tues = off
wed = legs/shoulders
thurs = chest/tri
fri = off
sat = off

of course.. on sunday you start with the next group in line, which would be biceps/back.

i know iknow.. i feel like i need to be doing squats 3 times a week still, and that they need to catch up.  but this comes out to about twice a week / muscle group and i have a good feeling about it.

I'll eventually come back to HST later, i just wanted to change it up a bit, and try to work on some numbers as far a strength goes.  i've been stuck at 300 pounds for BP for almost 9 months now.   time to change that and get up there to my 3 plate goal.

My name is FOX.... and I approve this message.

Nice split but i would do back/tris, chest/bis. but thats just me.

your sig...shouldnt the year be 2008?! haha LOL

"A severed foot is the ultimate stocking-stuffer" "Obsession is what the LAZY use to describe dedication" "You put your faith in Christianity. I put mine in artillery"

thx tommy.  i agree, i used to do splits the way you mentioned.  however...    doing chest/tricep on the same day will hopefully allow me to somewhat exhaust my triceps, and more fully rely  on my chest.  and this HOPEFULLY will increase strength.

yep.. i goofed on my signature.  thx

My name is FOX.... and I approve this message.

Come on man squat heavy to build more strength lol... but damn lost 6 pounds already wow be careful if it's water weight or whatever they call it. Same height as me but you lose weight faster than me damn I guess I have got to used to eating a diet to increase weight lol. Going to have to increase the intensity on the cardio.

Guess what I got scared as **** I got some weird **** on my shoulder/pec area looked it up and it's stretch marks **** but reading about it- it says that is a kinda of a good thing since I grew muscle pretty quick but I was lacking in vitamins or whatever to help out the skin. Bought some highly rated stretch mark removal called Zenmed Stretta hopefully it goes away.

Did you ever get those in your first year working out??? Here's a site with alot of info on it-

http://www.teenbodybuilding.com/mark6.htm


Even with the retarded way of doing the HST I still grew from 199Lbs to 214Lbs!!! Now to shed some of it off hopefully as good as you haha I'm up to 210Lbs...

yep. i have stretch marks in the top deep portion of both armpit areas...  can't really see them unless you look hard. which i'm glad about.

My name is FOX.... and I approve this message.

yea same area but there is one long thin line that is annoying since it's dark red on my left side probably that side grew more than the right???

ORIGINAL: TheSilverFox

Frank (yet) gave me a strength routine that has really worked for him.  He said he got it from IBB.  The split goes like this.

Sunday = chest/tri
Mon = back/bi
tues = off
wed = legs/shoulders
thurs = chest/tri
fri = off
sat = off

of course.. on sunday you start with the next group in line, which would be biceps/back.

i know iknow.. i feel like i need to be doing squats 3 times a week still, and that they need to catch up.  but this comes out to about twice a week / muscle group and i have a good feeling about it.

I'll eventually come back to HST later, i just wanted to change it up a bit, and try to work on some numbers as far a strength goes.  i've been stuck at 300 pounds for BP for almost 9 months now.   time to change that and get up there to my 3 plate goal.

 
I'm sure it's a good routine, not going to argue that.  Will you always have tuesday, friday & saturday off or does everything rotate?  Basically, if all off days stay same, you'll work out each main muscle group chest, back & legs twice every 3rd week.  So in 9 week span you'll work out your chest 11 times, back 11 times and legs 11 times?
 
I just figured with your legs lagging you would focus on them a little more.

No the leg press is not the same as doing squats.

so far we've done chest/tri's  and back/bi's... and the routine is already KICKING my arse.  i feel about 90% recovered.     feels good, but at the same time.. i feel tired.

the days i mentioned will work best for us, especially me.  i work at a hospital, so i sometimes take call there on friday,sat, and sunday and cannot lift on those days.   (sunday i can, b/c the call is at night)

do you think that 4 days on, 3 off will be sufficient mobley? 

i know i know.. i need to get my legs caught up.  but i have a feeling they will make some gains with this program.  the person who gave it to me said their legs grew quite a bit.

sure, it isn't designed towards hypertrophy really, but i need a little change for a lil bit... so i'm gonna give it a try. 

(eff me for not updating my journal --  we did biceps/back yesterday so i'll try to update later tonight.   also went and played tennis for 2.5 hours last night after lifting.  i am sooooooo tired)

today after work we're doing legs/shoulders.   haven't ever done power cleans.. so we'll see how this goes

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

yep. i have stretch marks in the top deep portion of both armpit areas...  can't really see them unless you look hard. which i'm glad about.

I have them in the exact same place, does that part of the muscle just grow faster?

Old Lifts: Bench-335, Squat-455, Deadlift-495
New lifts: Bench-375, Squat-545, Deadlift- 585

Strongest 17year old on DBB

ORIGINAL: Leg_Beast

ORIGINAL: TheSilverFox

yep. i have stretch marks in the top deep portion of both armpit areas...  can't really see them unless you look hard. which i'm glad about.

I have them in the exact same place, does that part of the muscle just grow faster?

i dunno... it's in that little groove between the shoulder and chest (armpit) and it happened once i started lifting heavy weights a few years ago.

i think i'm gonna take a picture  or 2 here soon of the marks and we can all compare our battle wounds.   

recently.. a nice dark red one has started to come up, so that's damn exciting now isn't it  

My name is FOX.... and I approve this message.

well your way more experinced than I am.  I also assume you're doing deads on your back day so really you are hitting your legs more than once a week.  if you lift heavy coumpounds and keep a progression going, your bound to get stronger, and i know you do that.  Which 3 plate lift will come first squat or bench?
 
as for you rest days go your body will tell you if its enough.
 
powercleans are tricky buisness.   keep weight low until you get it down.

No the leg press is not the same as doing squats.

thx again mobley.   i may have a bit more experience, but you seem more knowledgable and give good advice.

i'm fairly certain, and hoping my next 3 plate lift will be the benchpress.  i'm ONLY 15 pounds away.. so close, but SO far.  been stuck at 300 for almost a year (9 mo').. and i highly doubt my squat will jump up 80 pounds in time to beat bp, but you never know

i'll start real low on powercleans. treat it like i did deads....     what weight do you recommend i start with??  95 pounds (1x25 on each side) or even less than that??    maybe just a 10 pound on each side???  

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox


popped 4 bcaa pills and hopped on the treadmil and did 20 minutes of HIIT cardio.  took 4 more bcaa pills directly after cardio

4 bcaa pills really isnt going to do anything.  After all isnt that like 3.2 grams or something?  I would recommend more like 20-30g while youre working out and 10 before and after cardio.  The pills are way too expensive, and if you use them correctly youll kill a bottle in days. Buy powder.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

you are assuming that you treat bcaa's the same way you do protein powder.  where did you find that 20 to 30 grams of bcaa's are necessary?  that's way too much IMO... even with powder you'll use it up extremely fast.

bcaa's are already broken down, where-as protein has to be processed first.
i just read an article the other day all about bcaa's... i need to find it.

anyways.. i think you're wasting money by taking 30 grams of bcaa's.  granted, you look great and are super cut, so i guess i really have no room to talk now do i?    

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

you are assuming that you treat bcaa's the same way you do protein powder.  where did you find that 20 to 30 grams of bcaa's are necessary?  that's way too much IMO... even with powder you'll use it up extremely fast.

bcaa's are already broken down, where-as protein has to be processed first.
i just read an article the other day all about bcaa's... i need to find it.

anyways.. i think you're wasting money by taking 30 grams of bcaa's.  granted, you look great and are super cut, so i guess i really have no room to talk now do i?    

I am assuming no such thing.  It is a common suggestion to get about .44g bcaa for each kg of bw.  For me that would work out to about 40g  I guess id get most of it through my regular diet, but ive also read more than once to take lots of bcaas during a cut and what i mentioned before was recommended on some T-nation article, doesnt really mean its correct, in fact now it does seem like a little much but i dont think 8 pills is quite enough. I usually take about 15g before i run in the morning and dont take any before lifting, just the bcaa thats already in the whey protien.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

why does the bottle suggest 5 before, during, and after training then??   and no more than 25 caps a day?

there are different consistancy's depending on the type of bcaa's you get.    I purchased the biotest ones that are used for the "velocity diet", and those have significantly more bcaa ratio than other brands i've seen.

i think the 3 main AA's have 1200ish, 900ish, and 900ish mg per serving.  one serving is 3 caps.. so you were right on when you said 3.2 grams.

hmm.. i dunno,  i take whey before lifting,  bcaa's before and after cardio, and more whey after cardio... i think i'll b fine.

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

why does the bottle suggest 5 before, during, and after training then??   and no more than 25 caps a day?

there are different consistancy's depending on the type of bcaa's you get.    I purchased the biotest ones that are used for the "velocity diet", and those have significantly more bcaa ratio than other brands i've seen.

i think the 3 main AA's have 1200ish, 900ish, and 900ish mg per serving.  one serving is 3 caps.. so you were right on when you said 3.2 grams.

hmm.. i dunno,  i take whey before lifting,  bcaa's before and after cardio, and more whey after cardio... i think i'll b fine.

dont figure your dosage based on the bottle of anything, theyre usually wrong and you need to look it up to find out.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

very true.  

but, no one's ever really shown me factual material on JUST how much bcaa's a person with a high metabolism needs when cutting.    hence the reason i'm sorta winging it right now.

and.. does this mean that a person needs .44 of bcaa per kg for total AA.... or is this in addition to 1.2 grams of protein per / pound of body weight??
 
see what i'm saying...    maybe they are determining this .44 number from a person that gets ALL their AA from bcaa's.. and not protein shakes / food, etc.

i'm just very confused now.   i trust you know your information but kinda feel "iffy" about it still.

My name is FOX.... and I approve this message.

here's what I did yesterday

Wednesday ---- 6 - 11 - 08 ----  Current weight = 202.2 lbs.
 
Deadlifts  3x5 -- 245
Pullups 3x10 -- Bodyweight
Altered BB curls followed by regular BB curls --- 40 lb BB
10/10,    8/8,    6/6

BB Rows  3x5 --125
Hammer Curls  2x5 --35's
Incline DB Curls  3x1 -- 40's


My arms and back were shot, and today i'm sore (back).  feels great.  love this workout so far

My name is FOX.... and I approve this message.

ORIGINAL: TheSilverFox

Frank (yet) gave me a strength routine that has really worked for him.  He said he got it from IBB.  The split goes like this.

Sunday = chest/tri
Mon = back/bi
tues = off
wed = legs/shoulders
thurs = chest/tri
fri = off
sat = off

Too many off days there bud.  Two days on, one day off, there shouldn't be two days off in a row.  I guess if it's impossible for you to workout on Saturday two days rest won't kill you.

I'm glad you're liking it, and I hope you're upping the weight each set.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

i know i know... but there's really no way i can do the way you recommended me.   this is the best i can do for now.

getting 2 days of rest won't hinder my results too much will it?

wait a second here,  i thought the weight stayed the same, then you upped it after 2 full cycles of the routine.  i'm terribly confused again.

are you saying that on deadlifts for example,  instead of doing 3 sets of 5 with 245, i should be doing this...
1 set of 245 for 5 reps
1 set of 250 for 5 reps
1 set of 255 for 5 reps???

b/c i've been staying at a constant weight.  efffffffff me.

My name is FOX.... and I approve this message.

Friday ---- 6 - 13 - 08 ----  Current weight = 199.6 lbs. 
  
The weight is ramped for everything.  Powercleans felt weird, but HEY!!  i was a virgin powercleaner... not anymore.   definately need to work on form, but it felt good.  and of course.. look at the ecto at work. that weight is dropping like crazy.   i am lookin SKINNAY!!! heeeeeeeell yea
 
Powercleans  3 x 5/3/1    --  85/105/125   
Squats  3x5  --  175/180/185
Standing OH BB Press  3x5  ------  95/100/105
Barbell Calf Raises  3x12 --------  185 
Side Raises  3x8   --------   15's/20's/25's  (i don't really like side raises for some reason)
Hamstring Pulldowns  3x8    ---------  95/100/105 

My name is FOX.... and I approve this message.

Cool you doing standing oh press make sure you don't break of your form when the weight gets heavy- you feel it in your abs when it gets heavy and your doign with the right form.

Damn you drop weight fast lol... hopefully it's just all fat!!!

Sunday ---- 6 - 15 - 08 ----  Current weight = 197.4 lbs.
 
Deadlifts  3x5 -- ramped weight --   240/250/255
Pullups 3x10 -- Bodyweight
Altered BB curls followed by regular BB curls --- ramped weight
10 reps of each with 37.5 lbs
8 reps of each with 40.0 lbs
6 reps of each with 42.5 lbs

BB Rows  3x5 -- ramped weight --  125/135/145
Hammer Curls  2x5 -- ramped -- 30/35 
Incline DB Curls  3x1   --   50's
(chair setting was = 4 holes showing)

My name is FOX.... and I approve this message.

Monday ---- 6 - 16 - 08 ----  Current weight = 199.0 lbs.

Incline BP  3 x 5 ---- ramped weight -- 195/200/205
Dips 3 x 10 ---- ramped weight -- 35/37.5/40 
Flatbench 3 x 5 ----- ramped weight -- 205/215/225
Close-grip BP 3 x 5 -- ramped weight -- 145/150/155
Skullcrushers 3 x 8 -- (ez curl bar utilized) -- Ramped weight --- 75/80/85

popped 5 bcaa pills
HIIT = 20 mins
Incline = 3%
6.5 starting speed, ramped for 2 mins.  
1 minute resting period between ramping speeds at 3.3 mph
 
took 5 more bcaa pills post HIIT.  i was sweating like craaaazy

My name is FOX.... and I approve this message.

How has the routine been treating you?  How have powercleans been going? 

No the leg press is not the same as doing squats.

routine has been going good IMO.  just a lil bit sore.. but not too bad at all. 

i've only done the powercleans 1 time so far.  it was "ok"...   felt weird b/c it was my first time.   it's going to take some work, but i'm sure i'll get up there fairly fast with the powercleans.

after you pull the weight up and turn your wrists so the bar is above your palms... how far do you go down "leg-wise"???    cause i partially feel it in my quads/butt due to the squatting action that takes place (this is how they showed it in videos on you-tube)

My name is FOX.... and I approve this message.