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slayer of souls 03-14-2006 11:00 PM

Slayer's Journal
 
Diet:
My Stats
5"8, Weight 179.


My Goals
Increase muscle mass, I aim for quality.
BULK. I finished my last cut in November 200 down to 165 at minus 6%

Caloric Intake Aim
3500-4000 calories

Food availability:
VERY LIMITED. I live on residence the food I have available to me in the cafeteria serves as my biggest obstacle for gaining lean muscle mass. I break their rules and make myself chicken breast and steaks in my room to increase quality protein sources.

Your diet time length
Aim for 10lbs in 3 months.
Long term Goal: Sagi Kalev.


Your cardio type (if applicable)
Light cardio 20 mins. 1-2x a week.

Supplements:

Energized Xpand (Pre Workout)
Cit M and CEE (Post)
Pure Vitargo (Post)
ON Whey
Fishoil/Flax
Multi

Diet remains fairly consistent throughout the week.
Workout Day

Meal One:
2 Scoops ON Whey Protein and 1 Cup Oats
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Two:
1 Cup Oats, 4 Hardboiled eggs whites only, 2 hardboiled eggs whole and veggies
Calories: 532
Protein: 39
Carbs: 57
Fat: 16

Meal Three:
1 Cup Oats, 6oz Chicken Breast and Salads
Calories: 500
Protein: 49
Carbs: 54
Fat: 9

Meal Four until six
Chicken Breast approximately 16oz and Salads +combined with EFAs
Calories: 503
Protein: 97
Carbs: 0
Fat: 10

Preworkout 90 mins before
2 scoops ON whey protein ½ cups oats
Calories: 390
Protein: 54
Carbs: 30
Fat: 3

WORKOUT

Post workout
Pure Vitargo
Calories: 288
Protein:0
Fat: 0
Total Carbohydrates: 72g

+
2 Scoops ON Whey
Calories: 240
Protein: 48
Carbs: 9
Fat: 5


PPWO
½ Oats + Protein Shake/Chicken Breast
Calories: 454
Protein: 54
Carbs: 46
Fat: 7

Meal Seven-and Eight:

Cottage Cheese, Broccoli, Olive Oil, Salads, Chicken Breast
Approximate values
Calories: 300
Protein: 24
Carbs: 1
Fat: 21

Calories 3751
Protein: 440
Carbs: 285-350
Fat 70-80


On non training days I only consume a protein supplement in the morning.

Extras not included in caloric count:
apple, cucumber, celery, cauliflower, tomatoes, bell peppers.
Olive oil
Sunflower seeds
Low fat dairy: milk, cottage cheese,
Condiments used: Pepper ginger, cinamon, cardomon,
Tuna
Oranges, Grapefruit and mandarins.
Blueberries and blackberries

Training [size=7]
Quote:

Thanks to 0311 (bodybuilding.net)
Monday: Upper 1

Flat Bench: 5 x 5
Incline Dumbbell: 2 x 6-10 (30 degree)
Incline DB Flyes: 1 x 12-15 (15 degree)
JS Rows: 4 x 6
Lateral Raise: 2 x 10-12
A1) Skullcrushers: 2 x 6-10


Tuesday: Lower 1
Incline Curls: 2 x 12-15
Hammers: 1 x 12-18
A2G Squats: 5 x 5, Pyramid to max set
Power Shrugs: 3 x 10-12
Leg Press: 4 x 10-12
Calves: DC Style
Abs Work: 5 x 10

Thursday: Upper 2

Low Incline Smythe: 15 RP (rest paused)
Shallow Decline DB Press: 2 x 8-10
Standing Military Press: 3 x 5-8
Pulldowns(2x15,12 wide),(1x12 medium)
Reverse Pulldown 1-12
Rev. P-downs: 2 x 10-12

Friday: Lower 2
Barbell Curls: 2 x 6-10
Standing Reverse Curls: 1 x 12-18
A2G Squats: 1 x 4-8, 1 x 20 (widow-maker)
Rack Deadlifts: 3 x 5
Ham. Curls: 2 x 10
Leg Exten: 2 x 10
Calves: 4 x 15-20
Abs Work: 5 x 10

- Still including loaded fascia stretches where applicable.
Extreme Stretching- The hardest part of the training. One minute is a long time. The quickie explanation is extreme stretching causes microtrauma from forcing sarcomeres to produce tension at extreme length, where damage is most suspectible. By holding it for 30-60 seconds, you initiate the stretch reflex which increases the amount of tension in that area (and why DC is right in being so adamanat about *holding* it for 30+ seconds), thus boosting tension and therefore acute damage. There's some speculation about stretching activating gene expression with satellite cells. I think John Parrillo has the same beliefs in his training also...

Quote:

Originally Posted by Dan Moore
The hardest part of the training. One minute is a long time. The quickie explanation is extreme stretching causes microtrauma from forcing sarcomeres to produce tension at extreme length, where damage is most suspectible. By holding it for 30-60 seconds, you initiate the stretch reflex which increases the amount of tension in that area (and why DC is right in being so adamanat about *holding* it for 30+ seconds), thus boosting tension and therefore acute damage. There's some speculation about stretching activating gene expression with satellite cells. John Parrillo has the same beliefs in his training as well...

_Wolf_ 03-15-2006 12:15 AM

all the best slayer.... nice to know so many ppl are setting up new journals :)

slayer of souls 03-16-2006 07:33 PM

Quote:

Thursday: Upper 2

Low Incline Smythe: 15 RP (rest paused)
Shallow Decline DB Press: 2 x 8-10
Standing Military Press: 3 x 5-8
Pulldowns(2x15,12 wide),(1x12 medium)
Reverse Pulldown 1-12
Rev. P-downs: 2 x 10-12
Strength is gradually increasing, which is an accomplishment I am proud off. For too long I have been executing my exercises with perfect form and that limited my progression in both size as well as strength. I maintain control through out my workout however perform controlled cheats to boost up strength which I can safely say has had a tremendous impact on my physique.

Today was a fantastic workout. The decline db presses significantly helped my lower chest development, which had always been my weakness. Pull downs with varied grips really helped target my entire back.

hrdgain81 03-17-2006 05:00 AM

Great looking journal so far slayer. I think i'm gonna need to start incorperating DC streching into my bulking routines as well. I like the theory behind it, but i havent used it as of yet.

keep up the good work

slayer of souls 03-17-2006 08:52 AM

Quote:

Originally Posted by hrdgain81
Great looking journal so far slayer. I think i'm gonna need to start incorperating DC streching into my bulking routines as well. I like the theory behind it, but i havent used it as of yet.

keep up the good work

Thanks for your words of motivation!

The theory behind the stretches are great, just expect some judging eyes when you perform them. From stretching alone, my quads have responded very well in both size and detail. I am sure it is having a significant effect on the overall development of my physique.


Weight dropped to 174 after being sick now I managed to increase it to 178 at a lower bf percentage!

_Wolf_ 03-17-2006 09:40 AM

dude... DC Stretching is what has improved my trength gains man..! i jumped from 80 kg squats to 85 in 2 days..! and thats a PR... and i was sore when i did 85... but DC stretching does the trick...

slayer of souls 03-17-2006 09:48 PM

Thursday: Lower 1
Barbell Curls: 2 x 6-10
Standing Reverse Curls: 1 x 12-18
A2G Squats: 5 x 5, Pyramid to max set (225 x 4)
Leg Press: 4 x 10-12 (8-9 plates 8-12reps)
Seated Ham Curls RP (150lbs 19 reps)
Calves: DC Style
Abs Work: 3 x 10

I swapped lower 1 with lower 2, since my training schedule last week was topsy turvy after recovering from my flu.

Bicep work
My arms are finally starting to respond, they have been my biggest weakness and training them with much lower volume but keeping reps high has really had a significant effect.

Lower
My main focus today was executing A2G squats will full ROM and control. I pyramided my weights up until I could only complete 4 reps at 255lbs.

EricT 03-19-2006 12:24 PM

Great to see your journal here, Slayer!

_Wolf_ 03-24-2006 05:02 AM

Quote:

Originally Posted by Slayer of Souls
My arms have been my biggest weakness

they're MOST ppls weak points too slayer... welcome to the club :) :p

Quote:

Originally Posted by Slayer of Souls
training them with much lower volume but keeping reps high has really had a significant effect.

wow... thats good... keep in mind ur not going solely for the "pump"... u want long term results with ur arms will continue to look big and be big even a few days after ur workout (and not be sore too)...

ir ur keeping the reps 8-10 its ok because these reps are supposed to be mainly for hypertrophy - which is what i think u want... however, reps like 12 and 15 for arms only give a huge "burn" and temporary "pump" effect.... this "pump" and "burn" effect will usually run out in a few hours so be careful...

i'm glad ur trying to cope with arms... everyone wants big arms... i have decent arms, they look "big" on me, but they arent strong at all.. its all the hard work of chins / dips :)

take care slayer and i'll drop by soon...

slayer of souls 04-04-2006 11:41 PM

My arms never responded to less then 12 reps, hence why I chose to keep it greater. I am just playing around with the numbers to see what I respond to, today I kept it lower.


Tuesday: Lower 1
Incline Curls: 2 x 8-10
Hammers: 1 x 12-18

A2G Squats: 5 x 5, 225-235lbs
Leg Press: 4 x 10-12 9 Plates
Ham Curls RP 20 160lbs
Calves: DC Style
Abs Work: 5 x 10


Day One
Today, I planed to execute every exercise with full range of motion especially on A2G.
A2G I started of with the same weight I used last week, however I managed to perform them with no trouble whatsoever and for my last set I was doing 235 for 5 reps.
Leg Press I was able to use over 9 plates and maintained 12-15 reps another great improvement since last week.


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