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RE: Tuesday's workout - 6/5/2007 2:03:34 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Tuesday's Workout - Legs + Abs

Leg extensions -
  1. 135x12
  2. 145x12
  3. 155x12 http://www.zippyvideos.com/8560779967057056/ext3/

Leg curls -
  1. 60x12
  2. 70x11
  3. 70x8

Standing Calf Raises
  1. 250x15
  2. 250x15
  3. 210x20 http://www.zippyvideos.com/8559688027057076/calves_3/

Squat
  1. 225x8 http://www.zippyvideos.com/2185906877057086/squat1/
  2. 210x7
  3. 210x7

Stiff-legged Deadlifts
  1. 140x12
  2. 140x12
  3. 140x12

Crunches
  1. 25
  2. 23
  3. 20


< Message edited by toolman4052 -- 6/5/2007 2:30:37 PM >

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RE: Friday's workout - 6/8/2007 7:34:43 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Friday's workout

Bent over barbell rows
  1. 155x12
  2. 155x12
  3. 155x11

Standing Barbell Shrugs(had STRAPS)
  1. 225x12
  2. 225x12
  3. 225x12

Standing curl-bar curls
  1. 90x11
  2. 90x9
  3. 90x8

Oblique Crunches
  1. 16
  2. 15
  3. 10

Deadlift(had STRAPS)
  1. 230x11
  2. 230x10
  3. 230x10

Standing behind the back forearm curls
  1. 100x15
  2. 100x16
  3. 100x15

Pullups
  1.  11
  2.  10
  3. 11

Crunches
  1.  25
  2.  25
  3. 22

(in reply to danmirage)
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RE: Friday's workout - 6/11/2007 11:48:35 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Monday - Chest, tris, and delts

Flat DB Presses

      Warm-up 25x8
  1. 75x9
  2. 70x9
  3. 65x8

Incline Bar Presses

  1. 160x6 
  2. 140x8 
  3. 135x8

Side Lateral Raises

  1. 25x12
  2. 25x12
  3. 25x12

Upright Rows

  1. 100x12 
  2. 100x11


Skull Crushers

  1. 55x10
  2. 50x10
  3. 50x10

Bench Dips

  1. 45x15
  2. 45x15
  3. 45x15

Plate Front Raise (Very fun exercise)
  1. 45x6
  2. 45x11

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RE: Friday's workout - 6/13/2007 4:21:55 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Wednesday's Workout - Legs

Leg extensions -

  1. 165x12
  2. 165x12
  3. 165x12

Leg curls -

  1. 70x12
  2. 70x 10
  3. 70x10

Standing Calf Raises

  1. 255x20
  2. 255x20
  3. 255x20

Squat

  1. 225x10
  2. 225x8
  3. 225x7

Stiff-legged Deadlifts

  1. 165x11
  2. 165x10
  3. 165x11

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RE: Friday's workout - 6/14/2007 4:26:04 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		It's been about two weeks since I started dieting properly, taking creatine and BCAA's, and started a new workout program.  I'm now between 184 and 186, probably due to eatin right and the creatine (some water weight).  Most of it's lean I'm pretty sure cuz I seem just as defined as before.  Just thought I'd post that....

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RE: Friday's workout - 6/15/2007 1:44:33 AM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline 		Sounds great! Smile

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

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RE: Friday's workout - 6/15/2007 5:01:39 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		From now on, I'm going to rotate in at least one different exercise that I did not do the previous week, and exchange it for another...

Friday's workout

one arm DB rows
  1. 75x 12
  2. 75x 12
  3. 75x 12 (All three of these surprised me, lol)

Standing Barbell Shrugs(had STRAPS)
  1. 230x12
  2. 225x12
  3. 225x12

Standing curl-bar curls
  1. 100x7
  2. 75x11
  3. 75x11

Deadlift(had STRAPS)
  1. 245x 11

  2. 245x8
  3. 230x10

Standing behind the back forearm curls
  1. 115x 15
  2. 115x 12
  3. 115x12

Pullups
  1.   13
  2.  12
  3.  11

Crunches
     
  1. 25
  2. 25


< Message edited by toolman4052 -- 6/15/2007 5:30:07 PM >

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RE: Friday's workout - 6/16/2007 10:31:36 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		I was shopping at "Bent and Dent Grocery" (place that sells things with dented/opened boxes, or dented cans, expired dates...etc.), and I found a shelf FULL of CLA for 2.50 a box of a month supply.  Came home, read about it, went back and bought three boxes.  It's basically another healthy supplement added to my regimen...

So here's my current supps:

Body Fortress Creatine monohydrate
Protein (3 different ones for different uses: MM Casein, EAS Whey, and BSN Syntha-6)
Nature Made Fish Oil
AST MultiPRO 32X (multivitamin)
ON BCAA 1000 CAPS
Nature Made CLA
Rexall Milk Thistle

I personally think that is a solid supplement stack that will promote/assist in muscle growth as long as I keep dieting good and work out hard and with goals....

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RE: Friday's workout - 6/18/2007 3:57:33 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Monday - Chest, tris, and delts 

Decline Bar Bench Press with narrower grip than normal (new and like it a lot!)

     Warm-up 135x10

  1. 185x10
  2. 185x8
  3. 185x8

Slight Inline DB Presses


  1. 65x8 
  2. 60x8 
  3. 55x8

Side Lateral Raises (Max OT form)


  1. 35x12 
  2. 35x12
  3. 30x12

Standing Military Press w/Bar 


  1. 115x4 (lol, not as strong as I thought) 
  2. 95x8
  3. 95x8

Standing Skull Crushers w/ DB

    Warm-up 25x13 (warmed up to assess strength on this new exercise)

  1. 45x12
  2. 45x12

Bench Dips


  1. 45x12
  2. 45x13

Supersetted With

Plate Front Raises (Very fun exercise)

  1. 45x12
  2. 45x12

Started using N.O. Xplode today...  if I even tried to explain how well this stuff works, I'd sound like a Sales Rep....One word tho : PUMPS!

(in reply to toolman4052)
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RE: diet - 6/18/2007 11:43:36 PM   
Krieger

 

Posts: 96
Joined: 5/14/2007
Status: offline
quote:

ORIGINAL: danmirage
The ideal ratio for each person is based in individual body chemistry and so you should watch how you feel and how your body responds.

I understand the activity.  As long as you get your meals frequently you shoudl be ok for a few days.  Check every 4 days.

If you are simply starving, then nudge it up.

You want to find that spot where you are eating the least amount of food and gaining mass!

You may still feel hungry at first.  Even though you are gaining.  This has to do with satiety and that means the ratio is not right for you.

45% is a low carb amount for someone who is active and wants to gain mass.  It might be right for you...but you want to pay attention to how you feel:
Focus, energy, vitality, aggression, desire, hunger, strength, etc.

My first serious diet was about 60% carb/ 19% protein/ 21% fats on 3500 kcal (at the time I was 85 kg weighted), it was made by a reknowed nutricional physician, and I gainned about 1,5 kg of muscle and lost 0,5 kg in fat in one month and a half... He even told me how my genetics responded so positive on the diet... I mean, sure each body chemistry plays a larger role, but I wonder today - how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Even though I feel much better taking lots of carbs and not so much of protein (i'm still getting used of the standard high protein bodybuilder's diet), it seems to contradict a bit of the bodybuilders principles.

What are you comments on that, dan ?

ps: Today I'm 92 kg and I'm shooting for a diet of 50% carb/ 20% protein/ 30% fat at 3600 kcal though i'm planning to raise slowly to 4000 as I don't see much muscle gain and a bit of fat loss

< Message edited by Krieger -- 6/18/2007 11:48:35 PM >

_____________________________

My Cutting Journal!

185 cm
93 kg
BF 14%
LBM 79 kg

MY CURRENTLY GOAL:
BF 10% at max!

LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)

(in reply to danmirage)
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RE: diet - 6/19/2007 12:34:02 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		you might want to PM him on that cuz he may not see it in here, lol

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RE: diet - 6/19/2007 7:45:27 AM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline
quote:

how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Simple.  When you eat high protein, your body has to USE the protein for energy and gets efficient at destroying protein.

Since your unique body chemistry is probably more adept at using carbs for energy...the carbs are protein sparing, meaning the protein is free to be used to build muscle.  building muscle takes energy and it is NOT the bodies #1 priority.  If you do not supply enough energy...then you do not grow at an optimal rate.

The mainstream concept of bodybuilding nutrition was created by supplement manufacturers.

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to toolman4052)
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RE: diet - 6/19/2007 7:47:20 AM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline
quote:

N.O. Xplode today...  if I even tried to explain how well this stuff works, I'd sound like a Sales Rep....One word tho : PUMPS!

That is the caffeine.  You can save money and just use caffeine.

However, caffeine is an antianabolic.

Also L-Arganaine taken pre workout suppresses growth hormone, meaning it suppresses growth.

My advice, just don't.

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to danmirage)
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RE: diet - 6/19/2007 9:23:42 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Caffiene gives pumps?  I thought that was alpha ketoglutarate or something close to that which was responsibe for those... 

And what were they thinking putting arginine in there if it suppresses growth?  They put creatine to make you grow, and then they negate it with that....  so odd.

(in reply to danmirage)
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RE: diet - 6/19/2007 8:33:20 PM   
danmirage


Posts: 6023
Joined: 11/20/2005
Status: offline 		Don't get confused.  The science is much more complex and the companies thought the arganine would help with pumps, which it does..but it causes competition in the GH production so it ends up being lower.

The point is these super stimulant supplements are mostly rubbish.  Feels great but thats nearly all.

Not that there are NO benefits.  Jsut that the benefits are very subtle and not what you think.

_____________________________

My journal:
http://www.discussbodybuilding.com/m_158705/mpage_2/tm.htm

Primers:
Gaining Mass
http://www.discussbodybuilding.com/m_111173/mpage_1/tm.htm

Losing Fat
http://www.discussbodybuilding.com/m_111175/mpage_1/tm.htm

(in reply to toolman4052)
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RE: diet - 6/20/2007 12:19:46 AM   
Krieger

 

Posts: 96
Joined: 5/14/2007
Status: offline
quote:

ORIGINAL: danmirage

quote:

how could I make some gains like that in small time with such small protein and lose fat with all those carbs ?

Simple.  When you eat high protein, your body has to USE the protein for energy and gets efficient at destroying protein.

Since your unique body chemistry is probably more adept at using carbs for energy...the carbs are protein sparing, meaning the protein is free to be used to build muscle.  building muscle takes energy and it is NOT the bodies #1 priority.  If you do not supply enough energy...then you do not grow at an optimal rate.

The mainstream concept of bodybuilding nutrition was created by supplement manufacturers.


You got it!
Now you make myself very happy with this final statement.

So it's false that you must have 1.5-2g protein/lb of weight for optimal muscle growth on hardcore bodybuilding such as ours?

And yeah, 1 g/lb of weight is still a lot of protein to me!

< Message edited by Krieger -- 6/20/2007 12:20:49 AM >

_____________________________

My Cutting Journal!

185 cm
93 kg
BF 14%
LBM 79 kg

MY CURRENTLY GOAL:
BF 10% at max!

LONG TERM GOAL:
BF = 8%
LBM 90 Kgs (11 more to go! let's go!)

(in reply to danmirage)
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Wednesday...LEGS - 6/20/2007 1:27:55 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Still got a few more yards to mow before I get to lift today.  I've already got a plan for today's workout that includes lunges for once.  Also, I'm going to do some one foot calf raises.  Ate really clean yesterday and today so far, except i just drank a coke....  Hardly ever do that though, so I won't fret over it.  Still in the 185-186 range.  I think part of the reason I grow better in fall is because I'm not mowing yards then, and burning so many of my calories.  I'm very fortunate to have put on these 5 pounds in less than 4 weeks though, so I'm definitely not complaining.  Anyway, post my w/o later...

(in reply to Krieger)
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RE: Wednesday...LEGS - 6/20/2007 5:54:47 PM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Wednesday's Workout - Legs + Abs

DB Lunges-
  1. 50x 10
  2. 50x 10
  3. 50x 8

Crunches -
  1. 25
  2. 20
  3. 20

Standing Calf Raises
  1. 285x20
  2. 285x20
  3. 285x20

Squat
  1. 225x12
  2. 225x10
  3. 225x9

Stiff-legged Deadlifts
  1. 170x12
  2. 170x10
  3. 170x12


< Message edited by toolman4052 -- 6/20/2007 6:45:51 PM >

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Friday's Workout - 6/23/2007 6:16:45 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Friday's workout

Pullups

  1.   21 http://www.zippyvideos.com/1365288457116926/20_pullups/
  2.  12
  3.  11
Deadlift
  1. 250x 12

  2. 250x12

  3. 250x10

Concentration Curls

  1. 35x 12

  2. 35x 12

  3. 35x 12

Standing Barbell Shrugs

  1. 250x12
  2. 250x12

  3. 250x14

Bent over Barbell Rows

  1. 160x12
  2. 160x12

Didn't get much done this workout as far as sets and bodyparts hit.  I did however, set a bunch of new personal bests.  Concentrations were new this week, and bent over barbell rows I did two weeks ago and omitted last week. 

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RE: Friday's Workout - 6/23/2007 11:50:27 AM   
toolman4052


Posts: 1875
Joined: 8/12/2006
From: Russellville AR
Status: offline 		Soooo close to hittin a homerun today in church softball. Smile  Think I hit it about 250 feet, and the fences are 275....  Soon enough I suppose.  Hittin' it out is more an athletic thing (knowing how to swing right) than a strength thing unless your just plain huge...

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