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03-14-2006, 10:00 PM
| #1 (permalink) | ||
| Rank: Member Experience: 5-7 Years  Join Date: Mar 2005 Location: Toronto
Posts: 308
Country: 
Gender:  |  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:
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03-16-2006, 06:33 PM
| #3 (permalink) | |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 308
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Gender: | Quote:
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. | |
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03-17-2006, 04:00 AM
| #4 (permalink) |
| Rank: Light Heavyweight Experience: 5-7 Years  Join Date: Mar 2005
Posts: 3,320
| 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 |
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03-17-2006, 07:52 AM
| #5 (permalink) | |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 308
Country:
Gender: | Quote:
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! | |
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03-17-2006, 08:40 AM
| #6 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender:   | 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... |
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03-17-2006, 08:48 PM
| #7 (permalink) |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 308
Country:
Gender: | 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. Last edited by slayer of souls; 04-04-2006 at 11:39 PM. |
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03-24-2006, 04:02 AM
| #9 (permalink) | ||
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,297
Gender: | Quote:
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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... | ||
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04-04-2006, 11:41 PM
| #10 (permalink) |
| Rank: Member Experience: 5-7 Years Join Date: Mar 2005 Location: Toronto
Posts: 308
Country:
Gender: | 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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