Whatever it takes!!
- Thread starter rookie03
- Start date
AngryMuscles
New member
is your ches/back workout considered superset??
rookie03
New member
Thanks alot guys... tman you banged out 500 just recently...that must have felt amazing! no i dont superset...i do my compound movement for chest first...then after im done with my 3 or 4 sets of that i go to my compound back movement bang all those sets out...then back to a chest workout...then back...then chest...you get it? I dont really believe that pumps are that necessary so i just feel doing it this way allows the muscle to recuperate for 10-15 minutes, so when i get back i can lift the heaviest numbers on whatever lift is next.
tman55
New member
rookie03 said:
you know the thing that surprised me the most was how much heavier it felt on my body than 450 does. it felt heavy on my knees, wrists back etc. everything really felt the weight, especially at the top of the lift.
whatever you are doing for your workout if it works for you then it is good.
rookie03
New member
ok...
quads/calves today
ass to the ground squats - 135x10, 185x10, 275x5 (last rep leg cramped so form blew!) 245x 6
bb lunges - 115x8, 135x6-7, 140x5
hack squat - 2 plates x 10, 2 plates + 35's x 7, same before x 5
seated calf raises - 45 x 16, 70 x 12, 85 x 8, 90 x 6
standing calf raises - 270x12, 270x10, 270x9
superseted w/ leg ext - 80x10, 105x8
thats it...forearms still ache, had to bring aspirin in gym bag cause these fuckers hurt all day now...feels like tendinitis or how shin splints feel when you run on them...
diet:
meal 1 - whey shake
meal 2 - 2 whole wheat pitas w/ egg whites and ground turkey in them
meal 3 - 3 1/2 chicken tenderloins w/ brown rice
meal 4 - turkey sandwhich on wheat bread and glass of skim milk
meal 5 - flavorless oatmeal packet and whey, green bulge creatine ester, and white blood arginine ester
meal 6 - whey shake
meal 7 - 4 chicken tenderloins w/ baked potatoe
meal 8 - 4-5 egg whites 1 egg yolk and a pita
meal 9 - to be decided... if i wake up in the middle of the night i always make a natty pb and low carb jelly sandwhich and have a whey shake...
quads/calves today
ass to the ground squats - 135x10, 185x10, 275x5 (last rep leg cramped so form blew!) 245x 6
bb lunges - 115x8, 135x6-7, 140x5
hack squat - 2 plates x 10, 2 plates + 35's x 7, same before x 5
seated calf raises - 45 x 16, 70 x 12, 85 x 8, 90 x 6
standing calf raises - 270x12, 270x10, 270x9
superseted w/ leg ext - 80x10, 105x8
thats it...forearms still ache, had to bring aspirin in gym bag cause these fuckers hurt all day now...feels like tendinitis or how shin splints feel when you run on them...
diet:
meal 1 - whey shake
meal 2 - 2 whole wheat pitas w/ egg whites and ground turkey in them
meal 3 - 3 1/2 chicken tenderloins w/ brown rice
meal 4 - turkey sandwhich on wheat bread and glass of skim milk
meal 5 - flavorless oatmeal packet and whey, green bulge creatine ester, and white blood arginine ester
meal 6 - whey shake
meal 7 - 4 chicken tenderloins w/ baked potatoe
meal 8 - 4-5 egg whites 1 egg yolk and a pita
meal 9 - to be decided... if i wake up in the middle of the night i always make a natty pb and low carb jelly sandwhich and have a whey shake...
luquillo78
New member
Congrats for the 385 x 2 deadlift! Good job rookie
rookie03
New member
Thanks alot, i know its not much but, it felt fuckin HEAVY, i never picked up anything that felt so heavy in my life!
abs today:
weighted abs on tricep ext - 120 x 12, 120 x 12, 140 x 8-9, 160 x 5
legs on bench back on ground with 17.5 behind head (capn crunches) x 12, x12
leg raises with 20lbs. db - x 7, x 6
thats it...gotta recuperate for hams and bi's tommorow...
diet:
meal 1 - whey shake and a rice cake
meal 2 - ground turkey and egg whites with 2 slices whole wheat toast
meal 3 - bacon cheese burger from nations (I HAD TO HAVE IT!! girlfriend bought it for me)
meal 4 - 3 chicken tenderloins and brown rice
meal 5 - 4 chicken tenderloins and brown rice
meal 6 - 4 egg whites and a whey shake in milk (before bed)
i eat alot less on my off days ( i gain fat really easy!!)
gonna post some pics up here in a few weeks... with a cleaner diet i been seeing my physique make more changes...with the weighted abs...my abs bulge out more so my waist measurement is staying the same, yet the abs are alot bigger and bulging out now (haha growth hormone gut without the growth hormones)
abs today:
weighted abs on tricep ext - 120 x 12, 120 x 12, 140 x 8-9, 160 x 5
legs on bench back on ground with 17.5 behind head (capn crunches) x 12, x12
leg raises with 20lbs. db - x 7, x 6
thats it...gotta recuperate for hams and bi's tommorow...
diet:
meal 1 - whey shake and a rice cake
meal 2 - ground turkey and egg whites with 2 slices whole wheat toast
meal 3 - bacon cheese burger from nations (I HAD TO HAVE IT!! girlfriend bought it for me)
meal 4 - 3 chicken tenderloins and brown rice
meal 5 - 4 chicken tenderloins and brown rice
meal 6 - 4 egg whites and a whey shake in milk (before bed)
i eat alot less on my off days ( i gain fat really easy!!)
gonna post some pics up here in a few weeks... with a cleaner diet i been seeing my physique make more changes...with the weighted abs...my abs bulge out more so my waist measurement is staying the same, yet the abs are alot bigger and bulging out now (haha growth hormone gut without the growth hormones)
rookie03
New member
hamstrings/biceps
stiff leg deads- 135x8, 185x8, 205x8, 215x6, 215x5
db hamstring curl- 55x8, 55x8, 55x6
hamtractor- 90x7, 90x6, 90x5
close grip pull ups supinated (hands facing)- bw x 8, 25lbs x 8, 35lbs x 4-5, 35x3-4, 25x4-5
down the rack x 3 sets
concentration curls- 32.5x6, 32.5x6, 32.5x7
machine preacher curls- 70x6, 70x6, 70x6
spider curls- 65x3, 50x5, 50x3
reverse grip bb curls- 50x3-4, 40x8, 40x8
*didnt get to do alota the bicep workouts i wanted to cause my forearms really fuckin HURT! I am 100 percent sure i somehow got tendanitis in my forearms...gonna have to do pussy bicep routines till it gets better or take a week off...
diet:
meal 1 - whey shake and rice cake
meal 2 - ground turkey egg whites mixed into a wheat pita
meal 3 - spring rolls(vietnamese roll with shrimp, lettuce, and vermicelli noodles and fish sauce...actually really healthy) brown rice, and a chicken breast
meal 4 - turkey burger on wheat bread, fat free mayo, mustard, lettuce and ketchup
meal 5 - flavorless oatmeal packet and a whey shake
meal 6 - 2 flavored rice cakes and a whey shake (brought rice cakes in the gym and ate them on the way out to spike my insulin so the protein synthesis is much better)
meal 7 - baked potatoe and 7egg whites and 1 full egg mixed in...
meal 8 - maybe a pb and j and a whey shake in milk (i cant resist not haveing a pb and j sandwhich in the middle of the night or b4 bed)
stiff leg deads- 135x8, 185x8, 205x8, 215x6, 215x5
db hamstring curl- 55x8, 55x8, 55x6
hamtractor- 90x7, 90x6, 90x5
close grip pull ups supinated (hands facing)- bw x 8, 25lbs x 8, 35lbs x 4-5, 35x3-4, 25x4-5
down the rack x 3 sets
concentration curls- 32.5x6, 32.5x6, 32.5x7
machine preacher curls- 70x6, 70x6, 70x6
spider curls- 65x3, 50x5, 50x3
reverse grip bb curls- 50x3-4, 40x8, 40x8
*didnt get to do alota the bicep workouts i wanted to cause my forearms really fuckin HURT! I am 100 percent sure i somehow got tendanitis in my forearms...gonna have to do pussy bicep routines till it gets better or take a week off...
diet:
meal 1 - whey shake and rice cake
meal 2 - ground turkey egg whites mixed into a wheat pita
meal 3 - spring rolls(vietnamese roll with shrimp, lettuce, and vermicelli noodles and fish sauce...actually really healthy) brown rice, and a chicken breast
meal 4 - turkey burger on wheat bread, fat free mayo, mustard, lettuce and ketchup
meal 5 - flavorless oatmeal packet and a whey shake
meal 6 - 2 flavored rice cakes and a whey shake (brought rice cakes in the gym and ate them on the way out to spike my insulin so the protein synthesis is much better)
meal 7 - baked potatoe and 7egg whites and 1 full egg mixed in...
meal 8 - maybe a pb and j and a whey shake in milk (i cant resist not haveing a pb and j sandwhich in the middle of the night or b4 bed)
rookie03
New member
Thanks alot...funny thing is ive been 180-182 for the past month at this diet... but if i increase my calories (even clean) i gain just fat...its freakin ridiculous...got bad genetics, but oh well make up for it with hard work and hard diet...
training:shoulders, triceps
had shoulder pain so i did seated military on smith instead of free..
seated military- 125x12, 135x10, 155x8, 175x6-7, 135x10
close grip bench press- 135x8, 155x2 (acclimation set), 185x8, 205x5-6,
weighted dips- (went light on these cause shoulder was actin up) bw x 10, 45 lbs x 8, 45 lbs x 8
db press- (shoulder was still hurtin, so again had to go light) 55x8, 55x8, 55x8
superseted w/ standing calf raises- 270x14, 270x12, 315x8, 315x8
reverse pec dec machine for delts- 115x10, 130x8, 130x6
seated calf raise- 90x6-7, 70x10, 70x10
wanted to do more but as was stated a million times my shoulder was just aching the whole time and im afraid to injure myself, as well as i dont want to take any time off from the gym, so i hope the next two rest days fix it!!
diet:
meal 1 - whey shake
meal 2 - ground turkey and eggs mixed with a wheat pita
meal 3 - 2 chicken tenderloins and brown rice
meal 4 - flavorless oatmeal and a whey shake
meal 5 - half chicken torilla crepe and half pesto chicken crepe (girlfriend took me out to eat after work and the gym since she knows i love st pattys day!)
meal 6 - 2 chicken tenderloins and brown rice
meal 7 -
meal 8 -
will fill the rest in later since i havent eatin anything as of yet...
gonna be taking msm and maybe shark cartillage to help with my joints...ive been training for 7 months no rest just about and my body is paying the price... i mean i take weekends off but thats it, i got too many aches and pains...so we'll see.
weight today was 183.
training:shoulders, triceps
had shoulder pain so i did seated military on smith instead of free..
seated military- 125x12, 135x10, 155x8, 175x6-7, 135x10
close grip bench press- 135x8, 155x2 (acclimation set), 185x8, 205x5-6,
weighted dips- (went light on these cause shoulder was actin up) bw x 10, 45 lbs x 8, 45 lbs x 8
db press- (shoulder was still hurtin, so again had to go light) 55x8, 55x8, 55x8
superseted w/ standing calf raises- 270x14, 270x12, 315x8, 315x8
reverse pec dec machine for delts- 115x10, 130x8, 130x6
seated calf raise- 90x6-7, 70x10, 70x10
wanted to do more but as was stated a million times my shoulder was just aching the whole time and im afraid to injure myself, as well as i dont want to take any time off from the gym, so i hope the next two rest days fix it!!
diet:
meal 1 - whey shake
meal 2 - ground turkey and eggs mixed with a wheat pita
meal 3 - 2 chicken tenderloins and brown rice
meal 4 - flavorless oatmeal and a whey shake
meal 5 - half chicken torilla crepe and half pesto chicken crepe (girlfriend took me out to eat after work and the gym since she knows i love st pattys day!)
meal 6 - 2 chicken tenderloins and brown rice
meal 7 -
meal 8 -
will fill the rest in later since i havent eatin anything as of yet...
gonna be taking msm and maybe shark cartillage to help with my joints...ive been training for 7 months no rest just about and my body is paying the price... i mean i take weekends off but thats it, i got too many aches and pains...so we'll see.
weight today was 183.
SteelSouth
New member
Nice work rookie, solid on the diet, too.
rookie03
New member
no training just diet:
meal 1- whey shake
meal 2 - 7 egg whites 1 yolk, 2 pieces of wheat bread
meal 3 - half of a turkey and avocado sandwhich on wheat from togoes
meal 4 - ham sandwhich on wheat
meal 5 - wheat pasta and 4 slices of deli turkey microwaved, to get that cooked taste
meal 6 - probly chicken breast and wheat pasta
meal 7 - pb and low carb jelly on wheat bread
meal 8 - whey shake in fat free milk
meal 1- whey shake
meal 2 - 7 egg whites 1 yolk, 2 pieces of wheat bread
meal 3 - half of a turkey and avocado sandwhich on wheat from togoes
meal 4 - ham sandwhich on wheat
meal 5 - wheat pasta and 4 slices of deli turkey microwaved, to get that cooked taste
meal 6 - probly chicken breast and wheat pasta
meal 7 - pb and low carb jelly on wheat bread
meal 8 - whey shake in fat free milk
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