adida's 1st log...
- Thread starter adidamps2
- Start date
AngryMuscles
New member
GPP=general physical preparedness
SPP=special physical preparedness
cute dogs bro
SPP=special physical preparedness
cute dogs bro
damn JT nice to see ya post here once in a while. glad to hear things are well.JT190 said:Sup adider. I'm still here good broly, just natural and it suxWeighed in at 219 today after my workout, been on some CEE and ALCAR with a shitload of protein. Strength is down but i'm holding on to my size. I need to lose a little bf but i'm not gonna worry about it right now, just gonna keep hitting it hard and bulking.
07 July 07
24 hr fitness
Rack pulls (knee lvl)
135x15
235x10
325x8
375x6
395x4
255x15
** my forearms and lats were screaming when I hit that 395**
SLDL sumo stance
255x5
255x3
**upped wt to fast**
Leg Press
5px10
4px10
3px10
2px10
1px25
**strip and go from 5 p per side down, no rest. PR for OVER ALL reps**
Calf raises, standing machine
495x10
450x8
**no rest here between wts either**
Inc smith BB press
135x10
155x10
185x7
155x10
**S-T-A-L-L-I-N-G!!!!!!! errrrrrrr**
Flat DB bench press
65x10
65x9
Iso lat hi-hammer machine
45x15
80x10
70x5
55x6
**no rest between 80-55**
Smith BB shoulder press
95x12
135x10
**went up 20lbs and felt good on 135**
E-Z bar rev curls
60x10
55x6
Dips
Body wt x 12
**so far every week I have went @ least 1 rep here**
Cable crunch, rope
140x30
140x15
Total work out time: 1hr 14 min
Pre-work out cardio: 10 min stationary cycle
Post work out cardio: 10 min stationary cycle
Over all a very succseful work out session. Again got carried away trying to up wts too quickly with my SLDL, however over all work out went well. My incline smith press is stalling a wee bit. But I am sure I can either over come it or just change it out for a hammer press instead. Plan is to hammer past platue. Hopefully with the addition of intraXcell in my supp arsenal I can muster past it.
A few updates:
Wt: 215 (+2lbs)
BF: ~15% (-2% from last check)
+/- 2-3% variable
Waist: 36inch hasn’t changed in a few moths.
Diet is steady at 2800 cals +/- 200cals from day to day.
Macro break down is still ~65% fat, >5% carbs (after minusing out fiber), 30 + % protein
24 hr fitness
Rack pulls (knee lvl)
135x15
235x10
325x8
375x6
395x4
255x15
** my forearms and lats were screaming when I hit that 395**
SLDL sumo stance
255x5
255x3
**upped wt to fast**
Leg Press
5px10
4px10
3px10
2px10
1px25
**strip and go from 5 p per side down, no rest. PR for OVER ALL reps**
Calf raises, standing machine
495x10
450x8
**no rest here between wts either**
Inc smith BB press
135x10
155x10
185x7
155x10
**S-T-A-L-L-I-N-G!!!!!!! errrrrrrr**
Flat DB bench press
65x10
65x9
Iso lat hi-hammer machine
45x15
80x10
70x5
55x6
**no rest between 80-55**
Smith BB shoulder press
95x12
135x10
**went up 20lbs and felt good on 135**
E-Z bar rev curls
60x10
55x6
Dips
Body wt x 12
**so far every week I have went @ least 1 rep here**
Cable crunch, rope
140x30
140x15
Total work out time: 1hr 14 min
Pre-work out cardio: 10 min stationary cycle
Post work out cardio: 10 min stationary cycle
Over all a very succseful work out session. Again got carried away trying to up wts too quickly with my SLDL, however over all work out went well. My incline smith press is stalling a wee bit. But I am sure I can either over come it or just change it out for a hammer press instead. Plan is to hammer past platue. Hopefully with the addition of intraXcell in my supp arsenal I can muster past it.
A few updates:
Wt: 215 (+2lbs)
BF: ~15% (-2% from last check)
+/- 2-3% variable
Waist: 36inch hasn’t changed in a few moths.
Diet is steady at 2800 cals +/- 200cals from day to day.
Macro break down is still ~65% fat, >5% carbs (after minusing out fiber), 30 + % protein
ManOfMuscle
Death Dealer
You did all that in one workout?
ManOfMuscle
Death Dealer
I guess you're not doing a ton of sets on everything but it seemed like a lot of lifts.
I like it a lot better than doing a 3 day split of PL/BB or 4-5 day splits of BB.ManOfMuscle said:
i am making steady gains in just about everything, and my recovery has been really good this way as well. i tend to hit the gym 2x a week now. and as you can see i still hit the big 3 and aux lifts for them as well including core training. i probably spend no more time in the gym most guys doing a 1 Bp a week split or a upper/lower split.
also most of my set are too failure or near failure. so no need to do a ton of set IMO.
A
Aztech
Guest
adi...when (if) you go back to a pl style workout...your stalls will start going up, i am sure. i hit the gym about 3-4 times a week...typically three
Soul Rebel
WEAK
Adida, don't worry about upping the weight too fast man, we all do it! Just keep doing what works for you bro.
thanks Acz and SR...
11 July 07
24 HR fitness
DEADS
135x10
245x10
295x8
335x2
335x0
315x1
**i spent my self on the 295 (AGAIN!!)**
Hyper's
bwt x12
1 leg XTN (alternating)
75x10/8/6/4
1 leg seated curls (alternating)
70 x10/8/6/4
Decline BB press
barx20
145x10
170x10
205x8
155x14
Inc Cable flies
20x22-2sets
**@ end of 2nd set, held wt in "stretch POSN for 20 secs**
1 arm DB row
70x10-2sets
low-cable rowes w/ V-grips
150x8-2sets
**not only were these 2 out of scequence, but some ass hat was hoggin' the is-lat low rower hammer machine**
cable lateral raise, delts
20x10
E-Z bar curls, standing
75x9
45x5
**drop set**
E-Z bar seated french press
75x12
45x12
**drop set**
leg lifts
bwt x25
Total time: 1hr 13 min
pre-work out cardio: seated cycle 10 min
post work out cardio: NONE
BLAH! i didnt realize till today how much of a differnce my BCAA/Tuarine mix played in my training. on top of the fact i was just physically exhausted from a long night of work/staying up really for over 15 hrs straight. then to top all this off, the gym moved shit around and removed some of the equipment i specifically go there for. ass holes. so the back attack macine was one of the victims, its no longer there. err what a frustrating work out. after DEADS i just wanted to go home, but i stayed to finish. a very subpar work out. i look forward to the Beta-alinine i will be recieving.
11 July 07
24 HR fitness
DEADS
135x10
245x10
295x8
335x2
335x0
315x1
**i spent my self on the 295 (AGAIN!!)**
Hyper's
bwt x12
1 leg XTN (alternating)
75x10/8/6/4
1 leg seated curls (alternating)
70 x10/8/6/4
Decline BB press
barx20
145x10
170x10
205x8
155x14
Inc Cable flies
20x22-2sets
**@ end of 2nd set, held wt in "stretch POSN for 20 secs**
1 arm DB row
70x10-2sets
low-cable rowes w/ V-grips
150x8-2sets
**not only were these 2 out of scequence, but some ass hat was hoggin' the is-lat low rower hammer machine**
cable lateral raise, delts
20x10
E-Z bar curls, standing
75x9
45x5
**drop set**
E-Z bar seated french press
75x12
45x12
**drop set**
leg lifts
bwt x25
Total time: 1hr 13 min
pre-work out cardio: seated cycle 10 min
post work out cardio: NONE
BLAH! i didnt realize till today how much of a differnce my BCAA/Tuarine mix played in my training. on top of the fact i was just physically exhausted from a long night of work/staying up really for over 15 hrs straight. then to top all this off, the gym moved shit around and removed some of the equipment i specifically go there for. ass holes. so the back attack macine was one of the victims, its no longer there. err what a frustrating work out. after DEADS i just wanted to go home, but i stayed to finish. a very subpar work out. i look forward to the Beta-alinine i will be recieving.
luquillo78
New member
Nice work aidida. Good to hear the supps are working.
A
Aztech
Guest
nice work again....speaking of supps...i'm off the creatine now. Just multi-vitamin for legal stuff now...haha.
I need to get a good amino acid blend...but i should be getting enough of them from my protien shakes i would think..?
I need to get a good amino acid blend...but i should be getting enough of them from my protien shakes i would think..?
you run out of creatine or do you cycle it opposite of other substancesAczech said:
my thoughts on amino acids are if you are getting enough protien it doesnt matter to take an amino acid blend. unless you mean specific aminos.
i found a big differnce in my routine when i ran out of BCAA and Tuarine.
which are the only 2 aminos i really use, besides creatine.
BTW i just recieved my Beta-alinine from AEN. so i am stoked to lift monday morning.
A
Aztech
Guest
nice, waiting to hear about the beta-alanine.
i actually ran out of creatine...forgot to make the order..should do tomorrow.
i actually ran out of creatine...forgot to make the order..should do tomorrow.
16 July 07
24 Hr Fitness
SQT (atg)
135x10
185x10
245 (10)x8
275 (5)x6
315 (15)x4
**the 315 went up nice, coul dhave hit more**
GoodMorning, rack
175 (15)x12
Leg XTN
150 (5)x20
Leg curl, seated
120x20
**although no wt or rep increase, there was a reduced amount of rest pause used**
Calf Raises, machine
aaarrrgggggg i missed these today, by mistake
BB flat bench
95x20
155 (10)x10
205x8
185x8+1
155x13-1
**i will be shifting the 205 and 185 next time around**
DB incline bench
55x8-2
55x6
**rep drop off was almost expected here as i was fatigued from over all BB increase**
T-Bar row (old school style) w/V-handle
105 (5)x12
152.5 (2.5)x8
**these wts are not counting Oly bar on ground**
Hi-Lat cable pull downs, v-grip
120x15+3
120x10-1
DB shoulder press, seated
25x30 +5
30x15
DB curls, seated, alternating, Zottman
30x15 +2
rope press downs, tri's
wt stripping
150 -->50 x muscle failure for each 10lb increments
**a true test for the IXL here, i rep out till i cant get anymore, drop wt, 3 breaths and rep out, rinse and repeat until complete**
AB machine
110x30 +5
total time: 1hr 16 min
pre-work out cardio: 10 min seated cycle
post-work out cardio: 10 min inclined tredmil
**cardio time is not included in work out time**
1st day on IntraXcell and SteelEdge. i have to say after getting up at 3pm sunday working a 12hr night shit and not hitting the gym till 6:40 in th emorning i was expecting to be bush wacked. however SteelEdge blew me away. not only did i set some personal bests (like my sqt), but it really help give me the pick up i needed to work through what in the past has been pretty rough work outs after coming off night shifts.
dosed creatine(5g), taurine(1g), dextose(35g) @ wake up (3pm) and 1 hr out from gym
dosed IXL & SE 20-30 min out
IXL directly after training.
over all macro intake
fat:203
carbs:87g
**122g total work out carbs, 74g post work and 48 pre work out carbs. these carbs are not counted into over all daily toals**
fiber:27
carbs minus fiber:60
protien:196
total cals: 2851 **3339 counting all macros**
24 Hr Fitness
SQT (atg)
135x10
185x10
245 (10)x8
275 (5)x6
315 (15)x4
**the 315 went up nice, coul dhave hit more**
GoodMorning, rack
175 (15)x12
Leg XTN
150 (5)x20
Leg curl, seated
120x20
**although no wt or rep increase, there was a reduced amount of rest pause used**
Calf Raises, machine
aaarrrgggggg i missed these today, by mistake
BB flat bench
95x20
155 (10)x10
205x8
185x8+1
155x13-1
**i will be shifting the 205 and 185 next time around**
DB incline bench
55x8-2
55x6
**rep drop off was almost expected here as i was fatigued from over all BB increase**
T-Bar row (old school style) w/V-handle
105 (5)x12
152.5 (2.5)x8
**these wts are not counting Oly bar on ground**
Hi-Lat cable pull downs, v-grip
120x15+3
120x10-1
DB shoulder press, seated
25x30 +5
30x15
DB curls, seated, alternating, Zottman
30x15 +2
rope press downs, tri's
wt stripping
150 -->50 x muscle failure for each 10lb increments
**a true test for the IXL here, i rep out till i cant get anymore, drop wt, 3 breaths and rep out, rinse and repeat until complete**
AB machine
110x30 +5
total time: 1hr 16 min
pre-work out cardio: 10 min seated cycle
post-work out cardio: 10 min inclined tredmil
**cardio time is not included in work out time**
1st day on IntraXcell and SteelEdge. i have to say after getting up at 3pm sunday working a 12hr night shit and not hitting the gym till 6:40 in th emorning i was expecting to be bush wacked. however SteelEdge blew me away. not only did i set some personal bests (like my sqt), but it really help give me the pick up i needed to work through what in the past has been pretty rough work outs after coming off night shifts.
dosed creatine(5g), taurine(1g), dextose(35g) @ wake up (3pm) and 1 hr out from gym
dosed IXL & SE 20-30 min out
IXL directly after training.
over all macro intake
fat:203
carbs:87g
**122g total work out carbs, 74g post work and 48 pre work out carbs. these carbs are not counted into over all daily toals**
fiber:27
carbs minus fiber:60
protien:196
total cals: 2851 **3339 counting all macros**
A
Aztech
Guest
what are the colored numbers for?
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