RE: Twisted's Program (perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/19/2007 10:02:50 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
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not flexed thank god. now i really feel like a noodle.
_____________________________
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 rippedchick)
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RE: Twisted's Program (perrynaytor) - 7/19/2007 5:58:31 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Thursday = Back Day = Was great.
Cable Rows
90 x 15
100 x 10
110 x 8
Dumbell Row
35 x 12
40 x 10
45 x 10
Barbell Shrugs
15 x 125
10 x 135
8 x 145
Deadlift
125 x 15
135 x 10
185 x 7 (was kick nads.)
Pull Down
55 x 15
75 x 10
100 x 6
Pull Ups
3 Sets of 5
Ab workage
Knee Ups 3 x 10
Weighted Crunches 3 x 10
< Message edited by Perrynaytor -- 7/19/2007 6:02:14 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 rippedchick)
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RE: Twisted's Program (perrynaytor) - 7/19/2007 6:05:59 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Breakfast:
4 Egg Whites
1 Whole Egg
The Smoothie (2 Scoops Whey, Fat Free Yogurt, Peanut Butter, Ice & Water)
Snack #1 & Pre Workout Shake
Open Faced Turkey & Roast Beef Sandwich
100% Whey Powder
Lunch & Post Workout Shake
4 oz Grilled Tilapi
4 oz Turkey Kielbasa
Anator p70
Snack #2
Canadian Bacon
100& Whey
Dinner
Mahi Mahi Filet
Tomato Slices
(I was starving after coming in from outside working)
Final Meal
93% Lean Hamburger on Whole Wheat
Totals? I duno. Hope it wasn't too high on calories, but ****, I was hungry. Still am sort of..
_____________________________
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: Twisted's Program (perrynaytor) - 7/19/2007 7:01:29 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Tomorrow's meal plan
Breakfast
1 egg
Canadian Bacon
Whey + Milk
Snack one
25 Shrimp
Whey + Milk (Pre W/O)
Lunch
Anator (Post W/O)
Cottage Cheese
Chicken Breast
Whey
Snack two
Whey
Tuna
Dinner
9 Shrimp
Broccoli & Cheese packet thingie
Cottage Cheese
Snack three
T.R Complete + Milk
Totals: 2,355
Fat: 41.5g
Carbs: 168g
Protein: 290g
Tomorrow's workout - Chest for sure
Bench Press
2 Very Heavy Sets 8 - 10* (Faster)*
1 Set 15** (Medium to slow speed)**
Incline Bench
2 Heavy Sets 10 - 12*
1 Set 15**
Decline DB Press
2 Heavy Sets 6 - 12**
Machine Fly
2 Sets 8 - 10*
1 Set 15**
Push Ups
3 Sets 10 - 20**
5 Exercises, 14 sets isn't bad?
I plan for this to be very very intense.
< Message edited by Perrynaytor -- 7/20/2007 11:52:49 AM >
_____________________________
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: Twisted's Program (perrynaytor) - 7/20/2007 11:48:47 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Bench Press
15 x 105
10 x 125
9 x 135
8 x 145 (I was amazed, it was easy)
Incline Bench
15 x 95
10 x 105
8 x 115
Decline DB Press
10 x 25
8 x 35
Machine Fly
12 x 55
10 x 75
6 x 100
Push Ups
1 Set x 10
I also did cable barbell curls
10 x 40
10 x 50
8 x 60
_____________________________
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: Twisted's Program (perrynaytor) - 7/21/2007 12:38:30 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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If this is possible, then.. wow. If not, there must be a logical explanation for it.
I was curious today as to what my measurements were.
Well, currently, according to my measurements (same method as before stats)
My chest is now a 41"
Bicep/Triceps 13.8"
Abdomen 33"
Hips 31"
Calves 14"
Forearms 11"
Legs 21"
Neck 16.5"
BF% 11.3
weight 158
So uh, I don't know if that's even possible for those kinda of gains so quick, but it for sure motivated me. If it is, then twisted, you are the man.
_____________________________
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: Twisted's Program (perrynaytor) - 7/21/2007 2:46:52 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Today has been a **** day on the diet, that's for sure. I take weekends entirely off for total body repairing.
Diet today has been
Breakfast:
4 Slices Turkey Bacons
3 Eggs w/2 slices of cheese
half whole wheat honey & oat english muffin
Lunch: Roast beef on whole wheat with tomato and mayo
Snack: Peanut Butter on whole wheat with 2% milk
Dinner: Subway Steak & Cheese with everything and mayo
So yeah, today was kind of a demanding day in terms of needing a cheat day because I haven't had time to prepare meals and the construction has affected things today. Tomorrow I plan to stick to a meal day perfectly.
In terms of physically today, I lied a bit when I said total body repair. This morning we put up the scaffolding and tacked down the attic floor on top.
_____________________________
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: Twisted's Program (perrynaytor) - 7/21/2007 2:59:40 PM
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IBendBarbells
Posts: 5852
Joined: 6/21/2006
Status: offline
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quote:
ORIGINAL: Perrynaytor
If this is possible, then.. wow. If not, there must be a logical explanation for it.
I was curious today as to what my measurements were.
Well, currently, according to my measurements (same method as before stats)
My chest is now a 41"
Bicep/Triceps 13.8"
Abdomen 33"
Hips 31"
Calves 14"
Forearms 11"
Legs 21"
Neck 16.5"
BF% 11.3
weight 158
So uh, I don't know if that's even possible for those kinda of gains so quick, but it for sure motivated me. If it is, then twisted, you are the man.
You took them flexed the first time at at a full pump this time. At a full pump my arms go from a little over 6 1/4 to 6 3/4.
But some of those measurements were probably small gains. The strength is going up too i see.
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/22/2007 4:32:20 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Alright, I'm going to do this routine from here on.
Monday - Back.
Tuesday - Chest/Biceps/Abs.
Wednesday - Legs.
Thursday - Delts, Triceps.
Friday - Abs, Calves, Cardio
I got this from bodybuilding dot com.
Next, I'm going to just throw this in with twisted's program. A littler altercation of my own. Seeing how, this weekend, I had a sort of "carb up" on Saturday, if you will, it seemed to fill my muscles full and give me those small gains there that IBB was referring to, because Friday, none of those measurements were there.
So along with the workout, the guy named his diet, which is the basic diet I am on. Moderate carb, high protein, low fat. But, instead of staying this way for a 4 week cycle, I'm going to carb up on the weekend. So, during the week I will stay at my maintanence calories/bulking calories of 2,300 - 2,400. On the weekends, I will attempt to double this entirely, with a huge carb up, and all the carbs being healthy carbs. Say I eat 50% carbs Saturday. 45% of those carbs will come from potatoes, juice, loads of pasta, etc.. While the other 5% will be a cheat meal.
So it's kinda like ketosis, only I'm on a moderate carb instead of low carb diet.
The man who wrote the article gained 6lb in 12 weeks, and got leaner doing this type of cycle. So, this isn't much of a change up, other than the two cycles being combined into one.
Oh, I ate good today, I'm just hungry and ready to go grab a shake right about now. Plus, I need to make meal plans for tomorrow.. Ahwell.
_____________________________
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 IBendBarbells)
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RE: Twisted's Program (perrynaytor) - 7/23/2007 6:10:47 AM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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you lost 1.2% fat and gained 2lbs in weight, in 1 week? or 2?
well im certainly glad my workout got you them gains, its ashame youre changing it up too much to see the exact effects of it longterm, but its up to you, i at least now know my routine can probably PWN plateus.
Ive gone from 166-17lbs to 171lbs since starting this routine properly, thats a 5lbs gain in 2.5-3 weeks.
which is phenomenal, though i must admit, i have had a unknown reasoned massive test hike, ive become one moody SOB (even my fiancee is getting pissed off with me) and im feeling just....really energetic and stuff...so thats probably why.
You think them gains were fast?
cycle 2 makes carbs increase, and proteins decrease but still enough for body to grow. Youd get sick gains, but it is up to you.
You can do that BB.com one then go back to my one, or do my program any day of your life, but if you do, try to keep a record of it somewhere and PM me or show me so i can see how it went 
< Message edited by twistedlink -- 7/23/2007 6:16:31 AM >
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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RE: Twisted's Program (perrynaytor) - 7/23/2007 7:31:34 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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So, you're saying in cycle 1's 2.5 - 3 weeks you've added that much? That's amazing, so in cycle 2, then you will add super gains. Yeah, I'll stick with your thing here and not carb up on the weekends. This last weekend,(only on Saturday) I carbed up, so I guess that's one strike, but it shouldn't matter that much.
My testosterone is also spiking. I'm getting increased acne, and my mood is very.. uhm, pissy/aggressive? Plus, you broke my plateu, so I'll stick with your diet, and to that dude's lifting routine.
_____________________________
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 twistedlink)
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RE: Twisted's Program (perrynaytor) - 7/23/2007 7:53:56 AM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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Ohhh routine, yeah you can change the routine up, i thought you meant diet!
diet is the number 1 approach, keep that, changing routine is fine, as long as the routine isnt done too much, like i said in that other thread, all routines work, its just when used for long times they dont, so by all means try other routines, but as soon as stagnation occurs or "half plateus"
start another.
Im glad were seeing the same heightened hormone side effect, shows the diets really kicking in, and yeah when carbs are cycled into the diet much higher, youll gain tonnes, some will most definitely be fat, but that will be gotten rid of once you start cycle 1 again
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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RE: Back - 7/23/2007 8:39:01 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Dumbell rows:
30 x 15
40 x 10
50 x 8
Barbell Shrugs
135 x 15
185 x 10
200 x 8
Pull Ups
3 sets 5
Hyper Extensions (weighted)
1 x 10
Deadlifts
155 x 10
205 x 2
195 x 6
Back was weird today, it was okay, but not okay, and I just realized I forgot cable rows today. Oh well.
_____________________________
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 twistedlink)
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RE: Twiste'd Program (Perrynaytor) - 7/24/2007 4:13:40 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Today's diet
Breakfast
3 Egg Whites
1 Egg
Slice Turkey Bacon
4 Slices Canadian Bacon
8 oz Skim Milk
2 Scoops Whey
Snack 1/Pre W/O
6 Slices "Natural" turkey
1 Slice Whole Wheat bread
2 Scoops Whey
8 oz skim milk
Lunch/Post W/O
Anator p70
Mahi Mahi filet
Snack 2
2 Scoops Whey
8oz Skim Milk
Can Tuna
Table Spoon mayo
Dinner
Tilapi Filet
Bedtime Snack
T.R Complete
Totals
Calories: 2,415
Fat: 46g
Carbs: 148
Protein: 317.5g
Yummeh.
Yeah, strength gains like crazy, I can't wait until the mass gets thrown on, damnit. Cycle 2 is gonna be bomb.
< Message edited by Perrynaytor -- 7/24/2007 5:15:43 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 twistedlink)
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RE: Legs - 7/25/2007 8:08:53 AM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Squats
12 x 135
10 x 185
6 x 200
6 x 215
Leg Curl
12 x 80
10 x 100
8 x 120
Leg Extensions
10 x 90
8 x 120
6 x 130
Leg Press
15 x 150
10 x 240
8 x 290
Calve Press
150 x 20
190 x 15
I'm getting up in the 200's on my big lifts now except benchpress. My chest is my most underdeveloped thing anyway.
_____________________________
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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Perrynaytor's Log - 7/25/2007 1:01:37 PM
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Perrynaytor
Posts: 220
Joined: 5/19/2007
Status: offline
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Well, after having a hard day, and my mind messing with itself, I have to do something about my current situation.
I have come to conclusion that I need to cut, I think the online BF% testers are incorrect, and I am somewhere in the 12 - 14% BF area.
Before I continue on with this program, I need to go through a 2 month cut. Just enough time to get me to the fall, and hopefully down to about 6% bodyfat. From there, I could bulk back up without having to worry about a major BF% increase during cycle two. Between cycles 1 and 2, my body fat will fluctuate between what it is now, and 3% more. Currently, I do not think this 30/50/20 is helping. So, once I drop down, I will build everything back up gaining minimal BF% leaving me a lot less trouble next spring for my next cut.
I am a person who is and always will be self conscious about his bodyfat, so I am going to fix the problem. I am sorry IBB and twisted, but I have to get my BF% lower before it fluctuates around everywhere, so I can always have a lean view of myself no matter whether I'm in cycle 2 or 1. Twisted, you have the gift of looking lean through both cycles. You're aslo an ecto, I'm an endo/meso with a moderate metabolism.
New plans temporarily
Cutting Calories: 1,900 (roughly)
Protein: 20% 95g Per Day
Carbohydrate: 70% 332g Per Day
Fat: 10% 21g Per Day
OR
Protein: 30% 142g Per Day
Carbs: 55% 261g
Fat: 15% 31g
OR
Protein: 40 190g
Carbs: 40 190g
Fat: 20 42g
Suggestions?
Probably will change the workout to a 3 day split with HIIT cardio in between each day.
Monday
Chest/Arms/Abs
Tuesday
HIIT Cardio
Wednesday
Back/Shoulders
Thursday
HIIT Cardio
Friday
Legs/ Abs
Saturday
Low Intensity Cardio
Sunday
Off.
There will be no cheat days, whatsoever. I'm promising myself that now.
Diet:
Tuna
Chicken
Turkey
All vegetables
Whole wheat pastas and breads
Cutting:
Juices
Fruits
Dressings
Any condiments
Sodium
I am bound an determined to reach my most lean weight and BF% that is possible before bulking back up.
Date beginning: 7/26/07
Date ending: 9/26/07
Goal: 5-7% BF
If goal is not met, I wil continue cutting until it is there.
_____________________________
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: Perrynaytor's Log - 7/25/2007 1:07:35 PM
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twistedlink
Posts: 7819
Joined: 5/31/2005
Status: offline
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Hey man no worries, these logs somewhat prove (including mine) that this diet improves strength-and mass somewhat
Im seeing major strength gains too.
One point i just wanna clear up, you said you was 12.5 to then 11.3
remember actual bodyfat isnt important, its the change, even though your bodyfat wasnt 12.5, if you used the same methods, you still lost 1.2% right?
Im just wondering whether this 30/50/20 split does cut fat off endos?
because youre right, cycle 2 will add it back on, cycle 1 take it off, so you will fluctuate, that is true, but did this 30/50/20 work for cutting fat?
quote:
You're aslo an ecto, I'm an endo/meso with a moderate metabolism.
Yeah thats why i was happy when you started, as ectos can gain on pretty much any diet without adding fat, whereas endos are more sensetive.
Thanks for taking part, and once you lower the BF%, just start up again, i have enough logs from you to show its a good strengh gainer, me included, 24lbs bench increase in a couple of weeks, **** yeah id say thats a good strength gain LOL.
_____________________________
11 days
quote:
original:Jane
I like boobs. Not like big messy boobs that pour out the bra when they are unleashed. Not small boobs either. Not fake ones either. A full C cup.
quote:
original:Jane
WOW! I am honored! I am finally, FINALLY in someone's sig. Twisted of all people.
Boobs=power.
(in reply to Perrynaytor)
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