Today's Back/Bi.. changin' it up.
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Today's Back/Bi.. changin' it up. - 8/10/2007 6:44:38 PM
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dylan431
Posts: 483
Joined: 6/20/2007
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Well, after yesterdays session with the personal trainer.. I realized in order to see results the key is change..
so thats just what I did.. Although, I've only been posting my routine for two weeks now, I've been doing that same routine for almost 4 or 5, or maybe even 6 freaking months.. !!
I didn't want to change up WHAT I was doing, just #/intensity/sets/reps..
Started, with deadlifts.. and after reading an article on how to do them, went as follows
135x10, 3 minutes rest
175x6, 3 minutes rest,
225x1, 1 minute rest
225x1 , after this set, felt a tear or pull in my upper back, but decided to give it one more try and see, (to no avail), 1 minute rest
225x1 , the pain was too intense, so dropped it down, to 175
I knew hte form was terrible, so on leg day going to do both and get them right..
Opposite Incline Rows, 45(and bar)x10, partner goes (and otherwise no rest)
62.5x10
80x8 supersetted w/ 65x8
last set, with SLOW reps, 45x10
Lat Pull Downs, machine w/o free weights..
Behind Head 150x10,3 min rest
Behind head 165x10, 20 second rest, then 150x10 in front of head
180x8 supersetted w/ 165x8 in front of head
finished, with 165x10 in front of head..
After a piss break, 5 minute rest or so, moved onto biceps..
Hammer Dumbell Curls 20'sx15, holding last rep on each arm@ same time
25'sx10, same as last set., tried supersetting w/ 20's for normal curls, but didn't work out too well, got about 3 reps on each arm before dying.
25'sx10, supersetted w/ normal curls w/ 15lb dumbellsx8
after a short rest, did one more set of dumbell curls
20'sx8
Preacher Machine
70lbsx4, partner,
60lbsx6, partner
50x8, partner
40x10, supersetted w/ 50x4
Concentrated Cable Curls, Rt. then Lft.
20lbsx10 Rt. then Lft. Rest
10 short arm wide grip pullups,
supersetted w/ 20lbsx8 Rt then Lft. Rest.
20lbsx10 Rt. then Lft.Rest
5 Rt, then 5 Lft, then 5 rt. and 5 left, in one set.
Had a great pump the entire workout, wonder if thats the creatine, or just the change in workout.. finished off with a mile cooldown,
Pre-7.5 grams creatine mono Post-7.5 grams creatine mono & 2 scoops whey Nitrotech Hardcore..
Nice to know I'm almost done my protein, I think I'm gonna go pick up some On 100% Whey, and give it another go, and try to take it steady. this stuff was terrible (tasting at least)..
That guy really helped us out yesterday, and now know how to plan my workout accordingly... from now on, going to change the reps and sets maybe every 3 weeks.. and see what happens.. because at this point, I'm not really getting sore from what I was doing anymore, and not seeing a change.
btw @ the gym, there was a BF% handheld thinger, it said I was 8.8% bodyfat, as opposed to my originally figured 10-11% body fat.. I konw I didn't get leaner, for a fact, so maybe I was just wrong before?
Oh well, tonight, abs, tomorrow morning, guerilla cardio, and after work tomorrow, shoulders traps.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: Today's Back/Bi.. changin' it up. - 8/12/2007 8:09:18 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Did get abs in, but no guerilla cardio.. too tired from work.. But so ready, get this, at 8, gettin' ready to go to the gym yesterday for Shoulders and Traps, and its closed...
A little POed, but at the same time glad I got to give me lower back a little time to "sober up", as it was realllly sore from Deads..
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: Today's Back/Bi.. changin' it up. - 8/12/2007 11:30:07 AM
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grantoiz
Posts: 865
Joined: 6/17/2006
From: cheshire, england
Status: offline
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your 15 years old, you bench 185 lbs thats very inpressive! this time next year you will be lifting 230 at least! at your age i gained about 40 pounds onto my bench in a year without any knowledge on how to actually lift.
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height 5'9 weight 205 lbs b.f 17
bench press july 08: 255 *9
http://uk.youtube.com/watch?v=wGZ-F7r2SNs
old bench video 245 * 10
http://video.google.co.uk/videoplay?docid=-3633862719544729670
BENCH PRESS NEW EST MAX 330 LBS
deadlift : 485lbs
yates rows : 265 * 9
close grip bench press : 255 * 5
squat : 365 ! :@
(in reply to dylan431)
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RE: Today's Back/Bi.. changin' it up. - 8/12/2007 5:47:06 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Thanks grant.. but maybe its just my town.. you should see the kids its breeding.. kids I lift w/, all in my grade are maxing respectively; 235 (weighs 180, tall and jacked), 205 & weighs 165lbs, and a kid my size maxing at like 170.. pretty sick huh?
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to grantoiz)
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Shoulders/Traps.. Last loading day.. - 8/12/2007 6:08:07 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Alright, well, this morning, slept pretty late.. and got to the gym at about 12.30.. and took my 7.5 g's of creatine mono for the last day of loading about a half hour prior..gulped down a bottle of warm water, and got there..
Went as follows:
Dumbell Press supersetted w/ Militairy Smith Machine Press. 40'sx10 &95x10, 45'sx10&110x8, 50'sx6 & 75x15, 45'sx8 & 95x10
Iso-Lat.Shoulder Press , Normal 100x10, alternating arms 105x10 each, Normal 110x8.
Deltoid Raise Machine supersetted w/ side, 45 degree, and front raises w/ 12lbs (one rep was side, 45, front raise)
50lbsx12 &12lbsx7 ,60x10 &12x5 , 50x10 &12lbsx10, finished w/ 15lbs side 45 front raisex7 reps..
Sit Down Shrugs- 50x20, 50x25, 50x30, 50x25 (holding each for a longgg squeeze)
Dumbell Shrugs-40x15 , 45x10, 40x20, 45x20
Behind the Back Shrugs- 95x10, 75x15, 75x25
Then finished w/ a cooldown mile..
Having trouble feeling it in my traps, doubt they'll be sore, but that first militairy press/shoulder press really killed.. But football tomorrow, two a days so gonna go light on legs.. abs tonight.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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football//legs.. - 8/13/2007 10:06:18 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Alright, well today started football.. from 7:30 to 12, from there went to lunch. In the morn, first thing took 2.5 g's of creatine mono.. then right before lunch took 2.5 g's of creatine.ate a huuuuge lunch, tons of crap.. stomach was killinnn me, still is.. then went into the weightroom for legs..
Alls I did was try to get form right while doing squats, didn't really wanna be sore for football all this week, so went as follows.. Note*** didn't go until failure, but did push myself.
Squats- 95x12, 125x12, 135x12, 155x10
Incline Leg Press- 110x12, 130x10, 150x10
Leg Ext supersets w/ leg curls- set one-12 reps each; set two-12 reps each; set three- 10 reps of each.
Cant remember exact weights, but added in between every set..
Finished w/ Standing Calf Raises on the curb, one set, but did quick reps as follows..
1 1,2 1,2,3 1,2,3,4, etc... 1,2,...23,24, 25..
Got a huge burn by the end of that.. Finished with another 2.5 g's of creatine, and now taking a nice nap until 4, and back to football.. feels good to get hte lifting out of the way.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: football//legs.. - 8/15/2007 6:59:30 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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had my day off yesterday, and my legs were so sore, and I was so beat after practice, that I just couldn't lift...
If I don't lift tomorrow, because football REALLY taking a toll on my body/eating habits Friday, since its a half day, I'll get chest and tri in...
Also, I mean, tomorrow we lift anyways. every other day we do a circuit lift, which I mean isn't terrible, but also isn't too bad.
Just thought I'd fill everyone in.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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Back on track...for now, Chest/Tri.>Interesting, read - 8/17/2007 4:33:54 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well, pretty darn interesting stuff here.. after not having a circuit, and finally talking my friends into going to the gym, I got there and got a pretty sick workout in..
Although exhausted from hte morning session of football, we got it in.. We didn't have an afternoon session because tomorrow we have a scrimmage, and Sunday we have off.. but back again for 2-a-days on Monday..
Well, started off with bench, maxing..
185x1
But after did something we had heard about before, but never tried called a "German Elevation Workout?"..
Basically, you, and preferably 3 other people, do the same weight on the bench press.. no up, no down in weight.. and you cycle through with no rest, doing at most 10 reps a set, then the next person goes.. you go in a circle until you reach 100 reps..
No forced reps allowed, then don't count..
Partners: Weight:1. Me 2. 185 3. 175 4. 145
Max: 210, 195, 165
We all had maxed prior..
Here are my sets and partners (as close to memory as I can get)..
1. 1. 10 2. 10 3. 10 4. 6 (after the first set, we gave 4. lots of help,everyone else0)
2. 1. 10 2. 10 3. 10 4. 10
3. 1. 10 2. 10 3. 10 4. 9
4. 1. 10 2. 10 3. 10 4. 7
5. 1. 10 2. 9 3. 9 4. 5
6. 1. 10 2. 9 3. 9 4. 3
7. 1. 9 2. 8 3. 8 4. 2
8. 1. 8 2. 8 3. 7 4. 2
9. 1. 8 2. 7 3. 7 4. 1 (I think 4 gave up after this.. ha)
10. 1. 6 2. 6 3. 6
11. 1. 3 2. 6 4. 5
12. 1. 2 2. 4 4. 4
13. 1. 2 2. 3 4. 3
14. 1. 1 2. 3 4. 3
15. 1. 1 4. 2
Pretty close there, but I honestly felt they were lying bout there numbers, because they kept freaking losing count.. and hah sorry guys if I mixed up your numbers.. it was pretty darn close to this.. I knew in the beginning I was KILLLLLIN' it.
After 15 sets of chest, I was on fire. but still did a few more things..
Incline Dumbell Fly
10x25lbs
20x15lbs
10x20 lbs & supersetted w/ 10x15
One-Armed, cable Tri Pull down's, Normal, reverse, then across body.
20 lbs,x 10, x10 ,x10
30 lbs,x10 , x10 ,x10
30 lbs, x10, x10 , x10, supersetted with flat bar pull downs... 70x10 normal, and 70x10 reverse pulldowns
Afterwards spent a good hour cycling in and out of the Sauna, pool, and hottub, and got outta there.
Tomorrow Bis and back after my scrimmage, or before.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: Back on track...for now, Chest/Tri.>Interesting,... - 8/18/2007 8:13:37 AM
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Sawyer
Posts: 55
Joined: 7/27/2007
Status: offline
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quote:
ORIGINAL: dylan431
Partners: Weight:1. Me 2. 185 3. 175 4. 145
I am "2", i weigh 172 pounds, not 185. Just to inform lol. and that workout was crazy, i dont think i cheated. especially cause i won the race. haha ahaha
(in reply to dylan431)
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RE: Back on track...for now, Chest/Tri.>Interesting,... - 8/19/2007 6:39:23 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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lol, ehh, 185, 172, close a freaking nough.. but yeah, nice job killin' that.. i think hearing, "you have some endurance Dylan.." over and over got to my head in the end.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to Sawyer)
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Back/Bi - 8/19/2007 6:54:47 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well, alright, yesterday, had a football scrimmage, so didn't wanna go too hard....
For Back- Opposite Incline Rows- 60x10
80x8, supersetted w/ 55x10
60x10, supersetted w/ 85x10
Lat Pulldowns, back & front-
back-150x10
front- 150x12
back-165x12 supersetted w/ front-165x12
front-180x10 supersetted w/ back 165x10
Light Deadlifts (focusing on lower back contraction)-
135x10
155x10
165x8
185x6
Biceps- Dumbell Hammer Curls- 25lb'sx12
30lb'sx10
30lb'sx10
Cable Flat Bar Curls- 60x10
70x8
70x8 supersetted w/ 40x8 supersetted w/ 20x12
Single Arm, Cable Knee Curls- 30lb'sx12
40lbsx10
40lbsx10
Like every time I do deadlifts, lower back is sore.. going to wait and see how I feel later on.. Bothered that my biceps seem weaker (minus dumbell hammer curls).. It felt weird not doing as much for them, but we'll see if that pays off.. since I know for a fact I had to have been overtraining them..
Did alright in the scrimmage but def. felt some fatigue from going to the gym earlier that day and going in the sauna and stuff, oh well.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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Shoulders Traps - 8/21/2007 5:49:20 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well finally over hte weekend had some time to myself, so the day after shouldres traps, (sunday I think), got ina pretty decent shoulder workout..
Also, got to finish my protein.. need to stop at GNC in a couple weeks and stock back up.
Smith Machine Shoulder Press supersetted w/ Military press
Don't remember exactally how mcuh weight, since it was a few days ago, but knowing hte bar is 10 on a smith, it went ABOUT as follows..
80x10 & 40x7
85x10 & 35x10
95x10 & 25x15
for last set, started w/ military.. 45x8 & 70x15
Shoulder Raises Machine
60x10, 70x10, 70x10, 70x10
DB Shrugs
40x20 reps, 40x15 reps, 40x20 reps
Incline Bench Shrugs
35x15 40x12 40x12
Played a little bit of wallball, and that was it.. So now looking back, it really wasn't that great of a workout, as I remember a lot of breaks.. and not a lot of seriousness..
Still having trouble feeling anything in my traps.. there just NOT being worked!
When I got to my friends, tried six-star whey, and ordered 6x2pound containers.. offered to sell me one, so might take his offer. tastes pretty good. although not nitrotech hardcore, in terms of ingredients, nutritional values, etc.., it really is a "bang for your buck" as they say.
Also, took 3.5 g's preworkout, and 3.5 post of creatine mono. Excited to start stormmmm soon.
When I got here did a few sets of Side, 45 degree, and front, rows/raises.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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Abr. Legs.. - 8/21/2007 5:57:41 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well, was thinking about taking a day off again yesterday before legs, since football really doesn't give me much energy, nor time to lift.. but due to rain we were in hte weightroom..
In the beginning, we all do a dumb circuit lift, which is incredibly light, in which nobody puts much intensity into but, me, going first, wanted everyone to step it up, and changed weight accordingly for a constant push.
It's 30 seconds through each machine/lift at the designated weight predetermined (by me) and really only hits the "football" muscles (chest/tri, legs)
Incline Leg Press @ 165x30 seconds (that weight, the coach put on)
Leg Extensions @85x30
Leg Curls @ 75x30
Tri. Rope Pull down@ 42.5@30
Bench CG @ 75@30 (coach put on, couldnt change)
Smith Shoulder Press (yeah, again) @ 30 poundsx30?
I mean, legs wise, in the circuit, after the first 3 felt a little worked. But after, not having much time, did a few more things.
Lunge Steps Left, then Right w/ 45 pounds..
3 sets @ 24 steps total,
1 set @ 30 steps total
Incline Leg press calf raises 110@30 reps x 3 sets
Was going to squat, but didn't have enough time, and I was burningggggggg following my first time incorporating lunges into my routine.
Not used to doing so little, but its better than doing nothing during for two weeks.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: Abr. Legs.. - 8/23/2007 11:40:41 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Had a nice day off, but have kept on track..
Did chest yesterday.. and no abreviation, but cutting down on sets..
Started w/ bench superset w/ dumbell bench..
135x10 40'sx10
135x10 45'sx10
135x10 50'sx10
145x10 50'sx12
Incline Dumbell Flys
30'sx10 super/s w/ 15'sx15
35'sx10 super/s w/ 15'sx15
35x12 super/s w/ 20'sx12
One-Armed, cable Tri Pull down's, Normal, reverse, then across body.
12.5- 10x10x10
20- 10x10x10
20- 10x10x10
CG Press
85x8
95x6
Eh, didn't have a ton of time, and during dumbell flys felt something CRACKKK in my neck.. It was in between practices so I was maddd beat.. but got it in.
The crack in my neck, made it mad stiff for football that day and the next...
My friends bro just purchased NO Explode, so I got all his nice samples, since I haven't got a new protein yet..
Syntha-6? 200 calories 2 grams sat. fat. 6 grams normal fat. 25 g's of protein..
but the thing is, tastes AMAZZZZING.
< Message edited by dylan431 -- 9/3/2007 9:41:55 PM >
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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Bi/Back - 8/23/2007 11:51:16 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well, todays the last day of football.. got one more night practice... but after a huge lunch, and a dump, got in a nice lift... for back at least. Pre morning practice, took another sample of Syntha-6..
Started w/ Deadlifts
135x10
185x8
205x8
Lat Pulldown Rows?
90x10
110x10
130x10
140x10
One armed, dumbell flat bench rows
45'sx10 R. then L.
50'sx10 R. then L.
50'sx8 R. then L. superset w/ 35x12 R. then L.
Rear Deltoid Fly?
100x10
115x10
100x12 superset w/ 85x15
Preacher Curls
70x10
75x5 superset w/ 85x5 superset w/ 95x3
85x8.5
Hammer Curls
30'sx10
30'sx10
35'sx8
After, having to leave, got in a crazy 8's set of 60 pounds, about an hour later..
Then took my only sample of "Cell Mass"? pretty good, but leaves a nasty after taste in the back of your throat...
Decided, after hopping on hte scale, and weighing 151 (around, w/ soaked shoes (from football)) pounds.. going to cut after this lifting cycle...
I'm going to look back later and tell you how much I've gained in body parts, and figure out my BF% again.. etc... Probably going to cut to about 140, and start doing abs again. I stopped about 3 weeks ago, with this cycle.. Hopefully I'll be ripped after a couple months into school.
New pics too soon.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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excited to cut!! shoulders and traps - 8/25/2007 7:20:00 AM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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well, had a scrimmage last night, so didnt wanna lift too hard yesterday... shocked i've kept up almost religiously with this thing..
Smith Machine Shoulder Press superset w/ Military Press
80x10 - 35'sx6 (bad set, had no spot help me get the last reps w/ the mil.)
70x12 - 35'sx10
75x10 - 35'sx8
90x6 - 35'sx8
Shoulder Raise Machine
60x10
70x10
70x10
Flat Bench Sit Down Shrugs
35'sx10 slow, and 10 fast, holding hte last
40'sx repeat.
40'sx repeat.
Actually felt it in my traps, and kind of a little sore.
Afterwards did 3 sets of leg lifts, alternating full extension/ curled legs for 30 reps.
Hit the sauna up after and stretched to get ready for the game, where I didn't do bad..
I start at corner and wideout for the Soph team (we were JV for the scrimmage tho). and missed a kid on a sweep around the outside, dove for his foot, but luckily my SS helped me out.. had a few nice crack blocks, sending kids on there arses, and a nice swat on one flat pass, and after nailed him.
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: excited to cut!! shoulders and traps - 8/26/2007 3:12:36 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Well, was my last day of bulking.. enjoyed it. lots.. got a lift in, in the morning..
LONGGG rests though, but I feel like I got a substantial amount of legwork in.. and w/ a solid change in my workout now for legs, i'm finally satisfied w/ it.
Barbell Squats- 145x10
185x8
205x8
215x8 , came pretty darn close to falling a few times, failed reps even w/ a spot...
Dumbell Lunges- 45'sx10 R. & 10 L.
45'sx 12 R. & 12 L.
50x 10 R & 10 L.
50x8 R & 8 L. superset w/ 35x15 R. & 15 L.
Standing Calf Raise Machine-
105x10 slow, 10 fast
120x repeat
135x repeat superset w/ 70x 20 fast
Leg Extension & Leg Curl Superset
Leg Ext.x10 superset w/ Leg C.x10
x3
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16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: well, the day has come. - 8/26/2007 7:41:10 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Updated stats too.. Maybe I measured differently this time? I'm not sure, but my neck increased 2 inches? Surely a sign of a good deal of fat gain, considering what lift increases neck width?
With working my legs, I saw a whole inch to an inch and a half gain in my calves... Also an inch gain in my waist, which was to be expected..
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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RE: well, the day has come. - 8/27/2007 8:59:51 PM
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dylan431
Posts: 483
Joined: 6/20/2007
Status: offline
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Alright, day two of cutting.. and will tell you what I ate, and my chest/tri lift, which took a turn old school (back to my younger days of lifting,pssh)..
In la manana, opened up with a 2 egg beater omelet, w/ 2 tablespoons of ketchup(my favorite food), a slice of 15 grain bread toast w/ spray butter @ a single fried (w/ no calorie spray) banana (w/ splenda)..
Equals up to about, 300 calories & 2.5 grams of fat & 15 g's of protein...
Got to the gym, did an old chest/tri workout w/ LONGGGGGG breaks, like the olden days..
Barbell Bench- 140x12, 145x10, 155x8, 140x10
Incline Barbell Bench- 115x10, 125x8, 135x6, 100x15
Dumbell Decline Bench (something new, barbell decline taken)- 40'sx12, 50'sx10
then, supersetted a set of 40's dumbells on flat bench x8 w/ a set of dumbell decline x8
Incline Peck Fly Machine- 110x10, 120x10, 120x8
Tri-Rope Pulldown superset w/ flat bar reverse pulldown- 45x10 & 40x10, 50x8 & 50x7, 45x9 & 40x9
One-Armed, cable Tri Pull down's, Normal, reverse, then across body.
20lbsx 10x10x10 x 3 sets
SkullCrushers w/ dropdowns
40lbsx10 w/ 25 drop downs
50lbsx10 w/ 15 drop downs
Then, did abs, which was just my ab routine from that On Demand one I used to do just on my own.. and then ran 20 minutes on "Cardio" setting on the eliptical.. a lot harder than I thought, specially compared to running..
After lifting, since wasn't going home, bought an Isopure (4 freakin bucks!), but a nice squeeze at 160 calories for 40 grams of whey protein isolate!!, I drank half, then at wawa (across the street) bought a Met Rx bar, at 320 calories (8 grams of saturated fat :/) and 32 grams of protein.
So, 400 calories & 52 grams of protein & 12 grams of fat.. eh, kinda filled me..
Had football @ 4 oclock, so on the way there ate a Reduced Fat string cheese @ 70 calories, and 8 grams of protein.. 2.5 grams of sat. fat., left hte isopure @ my friends, told him to bring it to practice, the shmuck forgot :/ I needed it bad,
70 calories & 8 grams of protein & 4 grams of fat.
At practice, was dead because the lack of food, I had that food at the gym around 2 oclock, and just wasnt enough to hold me over..
After practice, got hte isopure, and sicne dead from practice had a single cup of gatoradeCOUGHsugarwaterCOUGH (hadn't drank anything accept water, and the isopure in the last two days), and when I got home had a slice of the 15 grain bread w/ spray butter.
250 calories & 22 grams of protein & 2.5 grams of fat
Then, like a couple hours later, went out to eat to applebees, but ordered off the weight watchers menu... just to get the nutritional facts..
Had, Onion Soup au Gratin @ 140 calories & 4 grams of fat.. guessing around 4 grams of protein in the reduced fat cheese, ( a complete guess).. & a Southwestern Style Salad, with 330 calories & w/ a little bit of grilled chicken and reduced fat cheese, I'd guess anywhere between 10-30 grams of protein.. and couldn't help myself.. just so hungry.. ate about 2 of my friends chicken fingers he didn't want, but hey didn't make me feel TOO bad..
So I'm guessing like 650 calories & 25-45 grams of protein.. & like 20 grams of fat.
So on the day, my totals are:
1,670 calories & 122-142 grams of protein(not even bodyweightx1) & 40.5 grams of fat?
_____________________________
16 years old-
Deadlift-335x1
Squat-315x1
Bench- 225 x 1
Start Post football: 11/11/07
5'8 145 pounds 11.2 % body fat Now: 5'8 150 pounds ? BF%, 5'8
Goal: 150 9% body fat
Stack- GNC creatine mono (6 g's daily) Pro Source Multi-Vit. and ON 100% wheyb]
(in reply to dylan431)
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