Wow , didn't even know this section existed..
Well, just creating it now, after getting done two weeks after a shift in cycle.. from a 3-day Chest/Tri   Bi/Back   8 Mile Run Days

Now, my workouts as listed:

Day 1: Chest/Tri
Day 2: Biceps/Back
Day 3: Shoulders/Traps
Day 4: Legs
Day 5: 6 mile run, (although the last two weeks, haven't done it, just been lazy..) Postworkout, everyday, I run two miles..

Also, every other day, I work abs, late at night, and HIIT (Guerilla Cardio), the opposite days as abs..

There we go, tonights an abs night, then tomorrow early got Guerilllla cardio babby,.., Hopefully I'll keep up with those two, but hte lifting I know I will..
I've also adjusted diet, to CLEAN BULK, to 300-400 calories, at 5-7 meals a day.

Have to put my stats prior, as I'm changing my LONGGG sig...
8.8% BodyFat Waist- 29 Inches Neck- 13 Inches Biceps- An equal 13. Calves-13 inches As of July 24th 2007

ORIGINAL: dylan431

Wow , didn't even know this section existed..
Well, just creating it now, after getting done two weeks after a shift in cycle.. from a 3-day Chest/Tri   Bi/Back   8 Mile Run Days

Now, my workouts as listed:

   Day 1: Chest/Tri
   Day 2: Biceps/Back
   Day 3: Shoulders/Traps
   Day 4: Legs
   Day 5: 6 mile run, (although the last two weeks, haven't done it, just been lazy..) Postworkout, everyday, I run two miles..

Also, every other day, I work abs, late at night, and HIIT (Guerilla Cardio), the opposite days as abs..

There we go, tonights an abs night, then tomorrow early got Guerilllla cardio babby,.., Hopefully I'll keep up with those two, but hte lifting I know I will..
I've also adjusted diet, to CLEAN BULK, to 300-400 calories, at 5-7 meals a day.

 
Glad to see you posting here man.
 
Are Day 6 and 7 off days?  I truly hope so, cuz if you do that 5 day split with no rest days, I fear you will hit a massive plateau.  Definitely looks like you're wanting to get lean, stay lean, but avoid mass with all the cardio.  Aren't you already of low bf%?

Yeah. I'm low.. but. paranoid.. but I can finally accept losing my abs for at least a small period of time.. I mean football camps around the corner and will cut me up anyways.. I'm ready for it.

Alright,
For the first week, until you get a feel for my workouts daily, I'll post what I did, but after you know what my daily routines daily, unless I change something, which I'll specify, you'll know.
Well Day 1 posted on here..

Had work until 3:30.. and rushed out, no time for Wawa, so ate basically nothing until 3:30 (made sure I stayed away from the icecream.. had a few fritos.. and EMPTY plain wafer cones.. ) and had about 3 iced coffees (homemade by me) w/ artificial sweetners, and fat free french vanilla creamers (yum)..

Horrible way to start off the diet, and really took a toll when it came to lift RIGHT after work, on a light night sleep.
Second I get to the gym, ran to the bathroom and just unloaded.. ha.
Alright, well when I got there friends were finishing up.. so had them spot me on my first, excercize..

Flat Barbell Bench- w/ short rests, as friends wanted to hit the road. so like 90 second rests between sets.. but was feeling pumped after the max.
1- warmup- 135x5
2-Max'd 185x1
3-145x8
4-155x6
5-160x4

Incline Dumbell Bench-
1-50's.. x10 (easy)
2-55's x 9 (tried to get up a tenth, and held it for a good seconds until I gave up)
3-60's x6 .. and short, 30 second rest, and jumped into last set..
4-40's x 10,, real slow and counting to 3 on my way down..
By the end, had a GREAT pump going.. by giving your chest a week break, instead of 2 days, it really does wonders, and shocked my chest and tri's tremendously.

Incline peck-fly machine- 3 sets
110x10
120x10
120x9 ,, Although, took pretty short breaks during the benching, by now I know I won't be able to get half the reps in without at least a 2 minute break in between sets...

then moved over to tri-pulldowns.. w/rope first. 3 sets..
w/ 90 second breaks.. and even if I can't get the reps, I make sure I hold the pull down, until my tri's are absolutely in agony before I'm done hte set.

Reverse flat-bar Pulldowns.. 3 sets.. 90 second rests once again..

Following this, 2 sets of skullcrushers, w/ dropdowns..
Basically, you do a set of skullcrushers, and superset them , with almost like a high-rep close grip bench press.. as the weight your doing for skullcrushers is extremely light..
Since, I've started taking Nitrotech , the pump is unbelievable.. Tri's felt and looked huge, all though this could probably be credited to how pissed I was at how crappy I felt of how I ate absolutely nothing..
It's either that, or the obvious change in cycle, which I think will def. give me results.
Both sets were of 50 Lbs.. w/ 25 dropdowns.. and by the second set, despite an extremely long break.. only got 24 reps before litterally dying.
After this, closed up with my mile on the treadmill, which felt pretty easy, since I had started the Guerilla Cardio..
had extra time, and since didn't feel like going home and doing the Guerilla cardio, just attempted on a bike, but was nothing as hard as the running outdoors, in the humidity.

Finished in the sauna for 15 minutes, and stretched..

Went home, and had a 2 scoop serving of the Nitrotech..

I must say, I see a fullness in me I didn't see before, although after the sauna, I only weighed in at a 139, but can tell my BF% is going up when looking at my abs.. Just not as defined as before..it used to really bother me, but I'm living to accept, that in order to get big, you have to make sacrafices.. so with a loving goodbye, I'm dealing with them leaving.. (although currently there still there). My measurements now are as big as my sig says.. and will post new measurements on here, and update them every month..

And one more thing.. I don't know about everyone else.. but when I do my reps.. spot or not.. I do them, so that I finish with a "forced rep" always.. There is nearly no time, unless on a warm-up that I don't push myself until my muscles are just done.. If i'm planning on doing 10 reps,, and can get 12, or barely 13, I'll try for 14 and fail.. if that makes sense.. Just thought you'd know that to understand my work ethic..

My plan: Hopefully to pack on at least 15 pounds of mass.

Wow, what a day, what a day.
Had work at 3:30 again, so had to get to the gym at 11:00.. which wasn't a problem.. I woke up, ate a quick bowl of cereal, got there.. and did the free weight rows, where you lean onto a declined bed, face first, and put the wait on the bar, in which you grab the handles..and there it started
3 sets, of Lean on Rows?
I held every rep for an extremely long time, trying to grab as much as I could out of it for my lats..

Deadlifts, which didn't feel to be affecting my lower back, but didn't realize that you don't notice how much it works until after (lower back is in soreness agony right now)
10 reps each
105
115
125.. went light for form
took long break (5+ minutes) after this, waiting for friends to come.. and moved on to
Lat Pull Downs(wideeee grip)- behind head 3 sets of 10 reps
Then 3 sets of front lat pull downs..

By now, feeling pretty relaxed, did my normal bicep workout despite a few tweaks.. (no more 21's or half-way curls )

Alternating Hammer Curls: 3 sets of 25x10, 25x9, 30x8
On the last rep, when my arms are maxed, I try doing a hammer with both arms at the same time, and hold it for as long as I can..
"Crazy 8's" Barbell Curls-
Tried it with 50 originally, couldn't get more than 4 reps, so had to do it with a 40..
basically, you do 8 reps, and without a rep, pass it to your partner who also does 8 reps, who then passes it back (no rest) and you do 7, pass it to him, he does 7... passes it to you, 6, etc..

By the end, I felt pretty good..had a great pump going, mainly occurs whenever I do hammers..

Went over to the Preacher Bench, and did it with a 50 (is a free-weight machine).. after only getting 7 reps for the first two sets,, took off the 5 and did 10 of the 45..
so 3 sets of preachers x 7, 7 , 10 reps

Ran over, to flat-bar, cord-curls, and did 3 short rest sets.. as follows

60x8, 70x7, 70x7, in which I supersetted hte last set, running over to do normal curls, with only 15 pound dumbells, but got 10 reps each, but dying on the last..

Did one more set, and died on the last rep again, with 15 pound dumbells.

After, about a 5 minute break, did an HIIT, 15 minute session on a bike.. which was, although stressful, pretty enjoyable.

Then, forearms, which I forgot to tell everyone in the beginning, is worked the same as bis/back:

Behind-Your-Back Wrist Curls- 3 sets x15, short rest of 70

Then, preacher, 15 pound dumbell wrist curls x20, holding the last reps, until they died..

Last, preacher, w/ 15 pound dumbells again, wrist raises, x20 holding hte last rep again, until I had to drop 'em..

After getting home about 45 minutes later, had 2 scoops of the NitroTech Hardcore, reluctant to notice that theres only about 6 or so more 2 scoop shakes left. (hopefully) ..

Got a few compliments, that there is def. more definition in my arms, although my abs, def. not.

alright, well jesus.. its 10 AM on Sunday.. and last night at about 1:30 AM, for abs, I did (its pretty gay but works) this video I always do on demand.. "Want Those Abs 1". Its only about 15 minutes long, but theres never a time I don't break a sweat, and feel my abs tornnnn.
I do that every other day, opposite my HIIT workout, guerilla cardio..
Seeing as I've litterally JUSTTT woken up, I'm gonna throw pants on and run out. Hopefully, I'll have time to go to the gym before 12, since I got work :/..

Couldn't get in the gym today, since I had work from 12-8.. I did wake up though, do my Guerilla Cardio, and eat a hearty breakfast.
I really do hate missing a day, but who doesn't? Just gonna push me to go harder tomorrow.

Well, got in a weak shoulder/trap workout the next day.. I mean same weights, just didn't feel hte desire or push in myself.. maybe was just tired.

Dumbell Miliatary Press- 45x10, 50x8, 55x6, 45x9.5

Dumbell Shrugs.. I held 'em for 3 seconds a rep.. and last one held longer
45x15, 50x15, 55x15

Iso Lateral Shoulder Press 110x10 120x10 130x8

Shoulder/Trap Machine Raises 60x10 70x10 70x10

Sit-down Shrugs, Machine, 70x15 80x10 80x10

Went into the raquetball courts, played some wall ball (lost, had to line up against the wall and get pegged)

DB Front Raises, 20x10 25x10 25x8

I'm unsure as to why I didn't feel it in my traps as well as before, I'm just sure it wasn't there.
Diet slipped, went to all you can eat SUSHI.. the best thing I believe I've ever had.. but my argument is, that when football starts next week (2-a-days) theres no way I'm going to be able to continue to bulk.. I'm gonna thin out, and thin out fast... I'm gonna try as hard as I can to bulk now, not eat like ****, but not as healthy as normal.. to put on a few extra pounds before next monday.

When I got home, had a nice rest, and played some football and went on about a 2.5 mile jog around hte neighborhood at a nice pace.
When I came in around 10, did the abs video, which doesn't fail to make me break a sweat, and around 11 did a HIIT Jump-rope session, which was a nice change from running.

Well, at about 11, got to the gym, which was nice and empty..
Started squats, but went more lighter than usual, stuck with just a little heavier than my spot...
A trainer came over to us, was showing us how to keep our backs straight, and hung with us through our whole workout, showing us tips throughout..
I believe he was impressed in the knowledge I had recieved (primarily from this website) and our push to do legs as he said "grown men hate doing legs."
He fixed our form tremendously, as we were coming up on our front toes, and not our heels, and on the last couple reps was leaning forward a tad bit.

So heres how it went.. again, not a great workout, but at times could feel the intensity.

Squats-135x10 (warm-up)
155x10
185x10
225x10 looking back, I musta lied.. couldn't get up 225 a month ago.

Hack-Squat-
180 in weights, don't know how much to start w/o weights x 10
210x10
230x10

Incline Leg Press- 180x10
230x10
250x10
265x10

Standing Calf Raises- 15 hold'em reps, and 5 quick, holding the final rep
105
120
135

Leg Extensions/Leg Curls
3 sets of 10 of each..


Finished off at the gym with a mile jog at 7.5 MPH..

The guy was holding us up, and made our workout last forever, we were there for an extra hour def. cause of the trainer, but we def. got a lot of help in our squat forms.

He even offered to show us, (on thursday since its chest) to take us through a workout of his for free.. So, because of his persistence, we decided to accept his invitation.. Thurs. @ 11 AM sharp, I'm sure its just his way to try to suck us in to paying him for a few sessions, but hey, if I feel worked after, then maybe we'll use a few of his excercizes

Went to GNC after, and picked up some Liquid Creatine Monohydrate, was normally 39.99, but huge deal.. Problem is, says to take 4 droppers for only 2.5 g's of creatine, and for a loading week, I'd probably use up hte whole bottle. Oh well. Tomorrow off, will go for a run, and Thurs. chest with the trainer.

I'm getting second thoughts with my dedication.. I don't like feeling like I'm not as cut as I can be.. Bulking is nice, (gives some lead-way with diet), but just the feeling of the abdominals fadingggg.. really hurts me a little bit.

I think I need to post some more pictures and get my confidence up on critique my training, and find out why after working my shoulders traps, then legs today, just didn't feel like a tough or good workout..

Like, I don't want to sound like I'm whining, but maybe you just don't understand, its reallyyyyy freaking bothering me.. I've put in so much effort, and I'm just getting annoyed is all. I want to make it through this.. so from here on out, I'm making a pledge to myself...
My diet will be recorded everyday, in my phone, and posted at the end of the night.. Calories, grams of fat, grams of protein, and what I ate... I'm going to try so hard not to get lazy with everything. Pray for me everyone, please.

i totally know what you mean...from what i believe ive read that youve written, and correct me if im wrong. youve gone thru doing lots of cardio and did you say before having an 'eating disorder'?...well, ive had the same thing that you had. a few years ago i had that same thing and i know its basically impossible to get real lean than start to lose the abs that you worked so hard to get...i was forced to gain weight because i got really really light..5'9 and under 120.., started losing muscle and what not, my heart rate was like 45 i think...it was bad news for sure.
 
anyway, i basically was forced to put on weight and not workout, so yeah it was a bad feeling. since then ive become much healthier, and now have like the opposite mentality...now i want to get big. ive accepted the fact that with my body, ill need to lose my abs in order to pack on muscle...its still really really hard to do that, every day i look in the mirror and wish i was more muscular and leaner (although i know im still lean)...i guess what i mean is that im really hard on myself when i shouldnt be with something thats gunna happen in order for me to reach what i eventually want to reach...
 
im not sure if this helps at all, but stick with your goals...if you want to bulk up, then you'll lose some of your abs (its almost like you need to truly come to grips with that)...youll be able to lose the fat you might gain too, thats what i always tell myself...i mean, altho i had some bad times, i know i can lose fat since ive done it before
 
good luck with everything, keep strong with your goals

If you want to bulk, stop doing this guerilla cardio. Because it sparks your metabolism, you will have to eat EVEN more to bulk.  Save the cardio for cutting.

good

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