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.

ORIGINAL: TheSilverFox

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

 
 
 
yuck!! you can eat ice cream and not get obese.  
AND IN ONE WEEK YOU LOST SIX POUNDS!!???!!!!??
 
if I even look at junk food with lust I gain weight!
 
good job I guess 

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?

Lifts: Bench-285, ATG Squat-485, Deadlift-495

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.