To be or not to be... (Dedication)

PreMier · 01-21-2004, 04:10 PM

Ok. I have decided to start a journal. It will help me keep track of my progress, and I can pull some good advice along the way from the members here at IM.

Ok, here is a little about myself. My name is Jake, I am 21yrs old and I want to build myself to the best I can be. I live in SLC UT and work a night job in IT for an oil corporation.

My workout split is going to look like this. I have recently switched it to this, and will start the log on Monday.
Mon- Shoulders/Arms
Tues- Heavy Chest/ Light Back
Wed- Legs
Thurs- Off
Fri- Shoulders/Arms
Sat- Light Chest/Heavy Back
Sun- Off

My meals are basically going to be the same thing all weekdays, and vary on weekends due to being home and having time to prepare what I want. This is what the weekday meals will entail:
9am: 1cup oats, 3tbsp honey, 3 hardboiled eggs, 14oz. milk
10:30 GYM
12:00 Swole V-2(at Gym), Post w/o
12:15 3 scoops ON whey protein
1:00 1can tuna(albacore), 1tbsp mayo, 1tbsp mustard, Bananna
3:15 "Mudge Meal" #1, apple
5:30 "Mudge Meal" #2
8:30 "Mudge Meal" #3, apple
10:30 2cups cottage cheese
12:00 3 scoops ON whey, then right to bed.
Also I have a gallon jug that I carry with me full of water.

The suppliments that I will be taking are as follows:
Amino acids(BCAA), Glucosamine Chondroitin, Fish Powder

, Swole V-2, Creatine, Multi Vitamin, ON 100% Whey, ALA, Glycerol Fuel, Flax Seed Gels. I think thats it... See ya Monday

naturaltan · 01-21-2004, 04:47 PM

hey PreMier ... I wanted to be the first in your journal

what is fish powder? I take fish capsules now instead of oil ... it's tasteless!

PreMier · 01-21-2004, 05:47 PM

Hey NT good to see ya

Thanks for stoppin by!
Fish powder is god aweful! Thats what it is... It is like taking fish oil, but its powder form. I bought it cuz its cheap in powder form. When I first opened the bottle and smelled it I seriously almost puked, and it made my eyes water... its bad. Have yet to taste it. Im scared LOL

atherjen · 01-21-2004, 06:43 PM

ewwww!!! gross!! let us know how it tastes... I can only imagine! blah!
Best of luck with your goals and new journal!
(I never realized you were only 21..for some reason I thought older!)

PreMier · 01-21-2004, 09:02 PM

Hi Atherjen, thanks for coming by. Older than 21? You prob thought I was some dirty old man huh? LOL haha

Also I forgot to put what a "Mudge Meal" is ingredient wise. I got the idea from a member on the board

Anyways its 3cups of cooked brown rice, 2 chx breasts, 1/4 - 1/2 cup spaghetti sauce for flavor. Each "Mudge Meal" contains roughly 900 cals

atherjen · 01-22-2004, 05:06 AM

MMm the MUDGE meal sounds great and convinent!

no I didnt think you were a dirty old man. umm but I thought older 20's ...

**P-funk** · 01-22-2004, 04:41 PM

hmm....that training split looks familiar??

good luck

PreMier · 01-22-2004, 05:31 PM

Yea... I mentioned it in your journal right before you switched yours

Thanks for droppin in buddy

**P-funk** · 01-23-2004, 03:37 AM

Quote:

Originally posted by PreMier
Yea... I mentioned it in your journal right before you switched yours

Thanks for droppin in buddy

really?? Well, I am ready for a change after next week so if you could give me a new split I'd appreciate it

ponyboy · 01-23-2004, 05:22 AM

That Mudge meal sounds awesome. I'm going to give that a try - thanks for posting it bro!

PreMier · 01-23-2004, 03:52 PM

Quote:

Originally posted by P-funk
really?? Well, I am ready for a change after next week so if you could give me a new split I'd appreciate it

WoW.. Thanks P-funk. Umm... I really dont know what your needs are though, and when it comes to the world of BB you are much more experienced/smarter than I. I suppose that I could toss out suggestions but I dont know how helpful that will be

PreMier · 01-23-2004, 03:53 PM

Quote:

Originally posted by ponyboy
That Mudge meal sounds awesome. I'm going to give that a try - thanks for posting it bro!

Yea no problemo. Just post it as the "Mudge Meal" so credit is given where due.

**P-funk** · 01-23-2004, 04:32 PM

Quote:

Originally posted by PreMier
WoW.. Thanks P-funk. Umm... I really dont know what your needs are though, and when it comes to the world of BB you are much more experienced/smarter than I. I suppose that I could toss out suggestions but I dont know how helpful that will be

suggestions are all I need. I basically took the idea of that split you sent me and talored it to what I needed by adding exercises, intensity level and rest intervals (just made it a little more specific.)

what are you primary goals at the moment??

PreMier · 01-23-2004, 04:49 PM

Quote:

what are you primary goals at the moment??

Well right now I am just trying to gain size. Dont want to get too fat or anything, but bulk up in general. I have never even been to a BB show yet(Have some planned) but I was thinking about competing. I still have a ways to go though. I wil also get measurements and BF% this weekend, and will post it all on Mon.

I weighed in this morning at the gym and have already put on 2lbs since I have been eating like stated above. Also I am not taking any of the suppliments listed except for the ON protein. I am going to start it all on Monday. I am meeting with Ron Williams tomorrow at 2:00 and he is going to help me set up times for suppliments and what to take.(www.rwtrainingcamp.com) I met him the other day, and he is a really cool guy gave me his # and now I am meeting up with him. I am pretty stoked

Here are some picts of Ron

**P-funk** · 01-23-2004, 05:07 PM

guy looks pretty good. Were did you meet him? Does he train at your gym??

PreMier · 01-23-2004, 05:23 PM

I met him at my gym yes. Does he train there... sometimes. He comes in VERY early or they close the gym for him in the morning so he isnt bothered.(24 hour fitness) Also I have heard of other gyms opening early in the morning(non 24 hour) to let him lift un-bothered.

**P-funk** · 01-23-2004, 05:25 PM

wow!!! that is what i call status.

PreMier · 01-23-2004, 05:30 PM

No shit LOL. Here are some of his titles

Below are some of the 100+ titles held by Ron Williams:
1988 Mr. Natural Universe
1989 Mr. Natural Universe
1991 Mr. Natural Universe
1991 Mr. Natural World
1992 Pro Mr. America
1992 Natural Grand Prix
1999 Mr. Natural Universe
1999 Mr. Natural World
1999 Mr. Natural Olympia
1999 Mr. Natural International
2000 Mr. Forever Natural
2000 Mr. Natural Universe
2000 Mr. Natural World
2001 Bodybuilder of the Decade
2001 Mr. Natural Olympia
2001 Mr. Natural Universe
2001 Mr. Natural World
2001 International Superbowl Champion

**P-funk** · 01-23-2004, 05:34 PM

snap!!! that guy is big time. How much does he weight and how tall is he?? usually the natrual guys look really great (have great conditioning) but they are all like 160lbs and look small in real life. This is the problem I have myself as I will end up being around that small once the dieting for the show is over and I will feel small as shit, no matter what my conditioning is like.

PreMier · 01-23-2004, 05:45 PM

That guy is short. I would say when I first met hime he is around 5'5"-5'7" Just a bit shorter than I. He was a freakin Gorilla though... He probably was at 220-235, could hardly move around he was so large! He was bulking though. I will update how big he is on Monday after I meet up with him. Im all giddy like a little school girl ROFL

PreMier · 01-26-2004, 04:40 PM

Ok back from the weekend. First off Ron is 5'6" tall and is currently at his heaviest 224Lbs.
The meeting with hiw was SO VERY informative! I learned a lot of things. He also gave me a few new suppliments that he said will definately help me with my gains

The new supps I will be taking are as follows:
Vibe made by Eniva
TheraPlex by Body Basics
CyberPlex " "
MetaPlex " "
L-Argenine
L-Ornathine(sp?)
L-Glutamine
Also I have eliminated the fish powder from my diet. I have yet to try it, but from what I learned about oils, most of the benifits are now gone. Not to mention it could now be harmful!

I have also switched my training routine up per advice from Ron. This is what the new regimene will consist of:
Legs
Chest/Shoulder/Tri's
Back/Rhomboids/Bi's
The split will stay the same with 3 on, 1 off, 2 on, 1 off.

PreMier · 01-26-2004, 04:49 PM

Legs--

Leg extensions
1 set 20 reps@70Lbs
1 set 20 reps@90Lbs
1set 20 reps@110Lbs
2 sets 20(18) reps@120Lbs

Squats(I have just eliminated my belt using, so I didnt go too heavy. Just wanted to see how strong my core was, and suprisingly it felt good to squat without a belt!)
2 sets 10 reps@135Lbs(warmup)
2 sets 10 reps@225Lbs
1 set 10 reps@ 285Lbs

Front squats(again lighter because of no belt)
5 sets 10 reps@135Lbs

SLDL
3 sets 10 reps@135Lbs
2 sets 10 reps@185Lbs

Standing calf raises
2 sets of 225Lbs 50rep sets, 10 slow controlled reps, 10 bounce/fast reps-repeat

Donkey calf
2 sets 185Lbs go till burn(Roughly 20 reps)
2 sets 225Lbs go till burn(" ")

naturaltan · 01-27-2004, 07:53 AM

What did he say about oils being harmful?

PreMier · 01-27-2004, 04:28 PM

Ron said that once an oil goes rancid it can make you very sick. Also where oils are a good preventative measure against some cancers, bad oils can actually help cause cancer. He recommends only using very high quality oils(ie: NON= Geltabs, Powders) Since to form a geltab they use heat, and heat is one of the 3 things that destroy oils(heat, light, air). Ron has his own bio-chemist that makes all of his oils for him, but the material I read while at his home stated that the best place to get oils is from a natural food store. Just make sure their fresh and they should be refrigerated.

PreMier · 01-27-2004, 04:41 PM

Chest--
Barbell bench press
3 sets 8-10 reps@135Lbs(warmup)
3 sets 8 reps@225
2 sets 6 reps@245

Incline dumbell press
1 set 8 reps@70Lb DB
1 set 8 reps@80LB DB
1 set 8 reps@90Lb DB
2 set 6 reps@100Lb DB

Dumbell flys
5 sets 8 reps@35LB DB

Shoulder--(went very easy because of a rotator injury a few weeks ago, although I feel great I wat it to have proper healing time)
Arnold presses
5 sets 10 reps@35LB DB

Rear delt twists(not sure of the exact name... so this is what their called

)
5 sets 8 reps@30Lb DB

Side and front lateral raises
5 sets each 10 reps@35Lb DB

Triceps--
Close grip Bp
2 sets 8 reps@135Lbs
3 sets 6 reps@185Lbs

Dips
2 sets bodyweight 30reps
3 sets 2-plates(dip belt) 10 reps

Pushdowns(With rope, on cable machine)
5 sets 15 reps@60Lbs
(with bentbar)
5 sets 15 reps@60Lbs

Reverse grip pushdowns(bentbar, on cable)
5 sets 8 reps@70Lbs

atherjen · 01-27-2004, 05:06 PM

nice workout PM!!

01-21-2004, 04:10 PM	#1
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	To be or not to be... (Dedication) BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Ok. I have decided to start a journal. It will help me keep track of my progress, and I can pull some good advice along the way from the members here at IM. Ok, here is a little about myself. My name is Jake, I am 21yrs old and I want to build myself to the best I can be. I live in SLC UT and work a night job in IT for an oil corporation. My workout split is going to look like this. I have recently switched it to this, and will start the log on Monday. Mon- Shoulders/Arms Tues- Heavy Chest/ Light Back Wed- Legs Thurs- Off Fri- Shoulders/Arms Sat- Light Chest/Heavy Back Sun- Off My meals are basically going to be the same thing all weekdays, and vary on weekends due to being home and having time to prepare what I want. This is what the weekday meals will entail: 9am: 1cup oats, 3tbsp honey, 3 hardboiled eggs, 14oz. milk 10:30 GYM 12:00 Swole V-2(at Gym), Post w/o 12:15 3 scoops ON whey protein 1:00 1can tuna(albacore), 1tbsp mayo, 1tbsp mustard, Bananna 3:15 "Mudge Meal" #1, apple 5:30 "Mudge Meal" #2 8:30 "Mudge Meal" #3, apple 10:30 2cups cottage cheese 12:00 3 scoops ON whey, then right to bed. Also I have a gallon jug that I carry with me full of water. The suppliments that I will be taking are as follows: Amino acids(BCAA), Glucosamine Chondroitin, Fish Powder , Swole V-2, Creatine, Multi Vitamin, ON 100% Whey, ALA, Glycerol Fuel, Flax Seed Gels. I think thats it... See ya Monday
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-21-2004, 05:47 PM	#3
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Hey NT good to see ya Thanks for stoppin by! Fish powder is god aweful! Thats what it is... It is like taking fish oil, but its powder form. I bought it cuz its cheap in powder form. When I first opened the bottle and smelled it I seriously almost puked, and it made my eyes water... its bad. Have yet to taste it. Im scared LOL Last edited by PreMier : 01-21-2004 at 06:13 PM.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-21-2004, 09:02 PM	#5
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Hi Atherjen, thanks for coming by. Older than 21? You prob thought I was some dirty old man huh? LOL haha Also I forgot to put what a "Mudge Meal" is ingredient wise. I got the idea from a member on the board Anyways its 3cups of cooked brown rice, 2 chx breasts, 1/4 - 1/2 cup spaghetti sauce for flavor. Each "Mudge Meal" contains roughly 900 cals
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-22-2004, 04:41 PM	#7
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	hmm....that training split looks familiar?? good luck
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-22-2004, 05:31 PM	#8
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Yea... I mentioned it in your journal right before you switched yours Thanks for droppin in buddy
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-21-2004, 04:47 PM	#2
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	hey PreMier ... I wanted to be the first in your journal what is fish powder? I take fish capsules now instead of oil ... it's tasteless!
	just kick'in it in the ole Charger

01-21-2004, 06:43 PM	#4
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	ewwww!!! gross!! let us know how it tastes... I can only imagine! blah! Best of luck with your goals and new journal! (I never realized you were only 21..for some reason I thought older!)

01-22-2004, 05:06 AM	#6
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	MMm the MUDGE meal sounds great and convinent! no I didnt think you were a dirty old man. umm but I thought older 20's ...

01-23-2004, 05:22 AM	#10
ponyboy Training Trainer Elite Member Join Date: Apr 2002 Location: Running around somewhere Posts: 2,608 Photos: 1	That Mudge meal sounds awesome. I'm going to give that a try - thanks for posting it bro!
	Today I can do what others will not so that tomorrow I will do what others cannot. The difference between winners and losers is that winners do things that losers don't want to do.

01-23-2004, 05:07 PM	#15
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	guy looks pretty good. Were did you meet him? Does he train at your gym??
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-23-2004, 05:23 PM	#16
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	I met him at my gym yes. Does he train there... sometimes. He comes in VERY early or they close the gym for him in the morning so he isnt bothered.(24 hour fitness) Also I have heard of other gyms opening early in the morning(non 24 hour) to let him lift un-bothered.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-23-2004, 05:25 PM	#17
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	wow!!! that is what i call status.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-23-2004, 05:30 PM	#18
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	No shit LOL. Here are some of his titles Below are some of the 100+ titles held by Ron Williams: 1988 Mr. Natural Universe 1989 Mr. Natural Universe 1991 Mr. Natural Universe 1991 Mr. Natural World 1992 Pro Mr. America 1992 Natural Grand Prix 1999 Mr. Natural Universe 1999 Mr. Natural World 1999 Mr. Natural Olympia 1999 Mr. Natural International 2000 Mr. Forever Natural 2000 Mr. Natural Universe 2000 Mr. Natural World 2001 Bodybuilder of the Decade 2001 Mr. Natural Olympia 2001 Mr. Natural Universe 2001 Mr. Natural World 2001 International Superbowl Champion
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-23-2004, 05:34 PM	#19
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,280	snap!!! that guy is big time. How much does he weight and how tall is he?? usually the natrual guys look really great (have great conditioning) but they are all like 160lbs and look small in real life. This is the problem I have myself as I will end up being around that small once the dieting for the show is over and I will feel small as shit, no matter what my conditioning is like.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! http://ivonneberkowitz.blogspot.com/....check out Ivonne's new blog! Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

01-23-2004, 05:45 PM	#20
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	That guy is short. I would say when I first met hime he is around 5'5"-5'7" Just a bit shorter than I. He was a freakin Gorilla though... He probably was at 220-235, could hardly move around he was so large! He was bulking though. I will update how big he is on Monday after I meet up with him. Im all giddy like a little school girl ROFL
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-26-2004, 04:40 PM	#21
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Ok back from the weekend. First off Ron is 5'6" tall and is currently at his heaviest 224Lbs. The meeting with hiw was SO VERY informative! I learned a lot of things. He also gave me a few new suppliments that he said will definately help me with my gains The new supps I will be taking are as follows: Vibe made by Eniva TheraPlex by Body Basics CyberPlex " " MetaPlex " " L-Argenine L-Ornathine(sp?) L-Glutamine Also I have eliminated the fish powder from my diet. I have yet to try it, but from what I learned about oils, most of the benifits are now gone. Not to mention it could now be harmful! I have also switched my training routine up per advice from Ron. This is what the new regimene will consist of: Legs Chest/Shoulder/Tri's Back/Rhomboids/Bi's The split will stay the same with 3 on, 1 off, 2 on, 1 off. Last edited by PreMier : 01-26-2004 at 06:02 PM.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-26-2004, 04:49 PM	#22
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Monday 1/26/04 Legs-- Leg extensions 1 set 20 reps@70Lbs 1 set 20 reps@90Lbs 1set 20 reps@110Lbs 2 sets 20(18) reps@120Lbs Squats(I have just eliminated my belt using, so I didnt go too heavy. Just wanted to see how strong my core was, and suprisingly it felt good to squat without a belt!) 2 sets 10 reps@135Lbs(warmup) 2 sets 10 reps@225Lbs 1 set 10 reps@ 285Lbs Front squats(again lighter because of no belt) 5 sets 10 reps@135Lbs SLDL 3 sets 10 reps@135Lbs 2 sets 10 reps@185Lbs Standing calf raises 2 sets of 225Lbs 50rep sets, 10 slow controlled reps, 10 bounce/fast reps-repeat Donkey calf 2 sets 185Lbs go till burn(Roughly 20 reps) 2 sets 225Lbs go till burn(" ")
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-27-2004, 07:53 AM	#23
naturaltan Going nowhere fast! Elite Member Join Date: Jul 2001 Posts: 9,902 Photos: 7	What did he say about oils being harmful?
	just kick'in it in the ole Charger

01-27-2004, 04:28 PM	#24
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	Ron said that once an oil goes rancid it can make you very sick. Also where oils are a good preventative measure against some cancers, bad oils can actually help cause cancer. He recommends only using very high quality oils(ie: NON= Geltabs, Powders) Since to form a geltab they use heat, and heat is one of the 3 things that destroy oils(heat, light, air). Ron has his own bio-chemist that makes all of his oils for him, but the material I read while at his home stated that the best place to get oils is from a natural food store. Just make sure their fresh and they should be refrigerated.
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-27-2004, 04:41 PM	#25
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,020 Photos: 1	1/27/04 chest-shoulders-tri's Chest-- Barbell bench press 3 sets 8-10 reps@135Lbs(warmup) 3 sets 8 reps@225 2 sets 6 reps@245 Incline dumbell press 1 set 8 reps@70Lb DB 1 set 8 reps@80LB DB 1 set 8 reps@90Lb DB 2 set 6 reps@100Lb DB Dumbell flys 5 sets 8 reps@35LB DB Shoulder--(went very easy because of a rotator injury a few weeks ago, although I feel great I wat it to have proper healing time) Arnold presses 5 sets 10 reps@35LB DB Rear delt twists(not sure of the exact name... so this is what their called ) 5 sets 8 reps@30Lb DB Side and front lateral raises 5 sets each 10 reps@35Lb DB Triceps-- Close grip Bp 2 sets 8 reps@135Lbs 3 sets 6 reps@185Lbs Dips 2 sets bodyweight 30reps 3 sets 2-plates(dip belt) 10 reps Pushdowns(With rope, on cable machine) 5 sets 15 reps@60Lbs (with bentbar) 5 sets 15 reps@60Lbs Reverse grip pushdowns(bentbar, on cable) 5 sets 8 reps@70Lbs
	P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

01-27-2004, 05:06 PM	#26
atherjen DS Join Date: Dec 2003 Location: MS Posts: 5,757	nice workout PM!!
	" To dream anything you want to dream: That is the beauty of the human mind. To do anythi