Thread: Chronic Elite's P/RR/S Journal

Power Week

Monday:

Dumbell press 3 x 4-6
Incline Bench Press (with bench at a 15% angle) 3 x 4-6
Weighted Chest Dips 3 x 4-6

Military press (smith) 2-3 x 4-6
Upright Row 2-3 x 4-6
Cheat Lateral 2 x 4-6

Tuesday:

Squats 3 x 4-6
Leg Press (45° version) 3 x 4-6
Single Leg Extension 2 x 4-6
Lying Leg Curl 3 x 4-6
Stiff legged Deadlift 2-3 x 4-6

Thursday:

Rack Deadlift (with rackpost at 40 cm above floor level) 3 x 4-6
Bent Row 3 x 4-6
Weighted Pull Up (using a dipping belt with weight) 2-3 x 4-6
Close Grip Seated Row (cable) 2-3 x 4-6

Friday:

Barbell Curl 2 x 4-6
Preacher Curl 2 x 4-6
Hammer Curl 2 x 4-6
Close Grip Bench Press 3 x 4-6
Skull Crushers 2 x 4-6
Single Arm Dumbbell Extensions 2 x 4-6

Rep Range Week

Monday:

Incline Dumbell Press (with bench at 15% incline) 3 x 6-8
Bench Press 3 x 8-10
Flyes 2 x 10-12
Single Arm dumbell press (standing, only 1 dumbell) 2 x 6-8
Bent Lateral (slightly bent over for focus on medial) 2-3 x 8-10
Cable Side Lateral 2 x 10-12

Tuesday:

Leg Extension 2 x 8-10
Hack Squat 3 x 10-12
One legged Leg Press (these rock!) 3 x 12-15
Lying Leg Curl 2 x 6-8
Stiff legged Deadlift 2 x 8-10
Single Leg Curl 2 x 10-12

Thursday:

CG weighted Chin 2 x 6-8
WG Cable row (seated) 2 x 8-10
Dumbell row 2 x 10-12
Pull-over 2 x 12-15

Friday:

Alternating dumbell curl 2 x 6-8
Cable curl 2 x 8-10
Concentration Curl 1-2 x 10-12

Weighted dip 3 x 6-8
Pushdown 2 x 8-10
Kickback 1-2 x 10-12

I am currently and have been taking the following supplements for roughly 6-7 weeks.

Quint Essence (Multivitamin/Multimineral) Supplement Facts [1 scoop per meal]

Atkins Essential Oils (EFA's Supplement) Supplement Facts [Two softgels daily]

Vitamin E (Mixed tocopherals) Supplement Facts [1-2 softgels daily]

Glucosamine, Chondroitin & MSN (Joint support) MSM 300mg, Glucosamine 300mg, Chondroitin 240mg Per Capsule [2 capsules twice daily]

Vitamin C (500 mg per tablet) [1 tablet twice daily]

Coral Calcium (Fastest absorbing calcium) Supplement Facts [2 capsules twice daily]

I am also taking;

Nitrix

No Xplode

Cellmass

Axis HT

At the recommended dosages.

Hopefully you guys can either compliment or criticize my supplementation so I can make adjustments.

Here is my typical daily menu, it rarely changes from this:

Average 2380 Calories daily

Breakfast - 394 calories

2 eggs - 150 cals
1 cup onion - 60 calories
1 cup peppers - 60 calories
1 tablespoon olive oil - 124 calories

Lunch - 796 calories

2 cups of rice - 432 calories
1 chicken leg - 264 calories
1 cup of vegetables - 100 calories
1 large salad [1 1/2 cups lettuce, 1/2 cup tomato, 1/2 cucumer, 1/4 cup scallions]

Dinner - 796 calories

2 cups of rice - 432 calories
1 chicken leg - 264 calories
1 cup of vegetables - 100 calories

Other - 394 calories

2 protein scoop - 112 calories [pre-workout and post-workout]
2 scoops cellmass - 80 calories [post-workout and bed]
3 scoops no xplode - 90 calorie [pre-workout]

Power Week Monday

Dumbell Press
45's - 5 reps
45's - 6 reps
45's - 6 reps

Incline Bench Press
90lbs - 6 reps
100lbs - 6 reps
100lbs - 6 reps

Cable Cross (Unable to do weighted dips at this time)
#6 - 6 reps
#7 - 6 reps
#7 - 6 reps

Military Press
70lbs - 6 reps
90lbs - 6 reps
90lbs - 5 reps

Upright Row
60lbs - 6 reps
70lbs - 6 reps
80lbs - 6 reps

Cheat Lateral
30lbs - 6 reps
35lbs - 6 reps

your diet sucks and you take too many supplements, fix your diet

Power Week Tuesday

Squats
110lbs - 6 reps
130lbs - 6 reps
140lbs - 6 reps

Leg Press
230lbs - 6 reps
230lbs - 6 reps
230lbs - 7 reps

Single Leg Extension
#5 - 6/6 reps (Separated by "/" means left/right)
#6 - 7/7 reps

Lying Leg Curl
90lbs - 6 reps
90lbs - 6 reps
90lbs - 7 reps

Stiff Legged Deadlift
135lbs - 6 reps
135lbs - 7 reps
135lbs - 8 reps

Originally Posted by fUnc17

your diet sucks and you take too many supplements, fix your diet

Well thanks for coming straight out but a suggestion would be nice as to what you feel is missing in it and how I could make it better.

Power Week Thursday

Rack Deadlift
130lbs - 6 reps
130lbs - 6 reps
140lbs - 8 reps

Bent Row
90lbs - 8 reps
100lbs - 8 reps
110lbs - 7 reps

Assisted/Weighted Chin
40lbs assisted off body weight - 6 reps
40lbs assisted off body weight - 6 reps
40lbs assisted off body weight - 6 reps

CG Seated Row
#11 - 6 reps
#11 - 6 reps
#11 - 8 reps

Originally Posted by chronicelite

Well thanks for coming straight out but a suggestion would be nice as to what you feel is missing in it and how I could make it better.

there is nothing right about your diet. you consume too little protein, not enough good fat, not enough veggies, i could go on and on. read the diet stickies in the diet forum. they will help you big time.

you take 4 different supplements not including the vitamins and glucosomine...etc (those are fine). Get rid of the nitrix, no xplod, cellmass, and axis. if you want get some creatine, thats it. what the fuck is the point of taking all that shit?

and i suggest you type out some real goals. not just "bulk up and the do a cut". too general. more along the lines of... i want to increase muscle mass, limit fat gain, increase bench to 300lbs, increase squat to 400lbs, increase deadlift to 450lbs, do this, do that, make my arms this size, make my chest this size. sounds stupid now but it will help you break plateau's in the end.

Power Week Friday

Barbell Curl
70lbs - 6 reps
70lbs - 6 reps
70lbs - 6 reps

Preacher Curl
60lbs - 6 reps
60lbs - 6 reps

Hammer Curl
40lbs - 3 reps // 35lbs - 3 reps (Couldn't do anymore with 40's)
35lbs - 6 reps

CG Bench Press
80lbs - 6 reps
80lbs - 6 reps
80lbs - 6 reps

Skull Crusher
50lbs - 6 reps
50lbs - 6 reps

Single Arm DB Extension
15lbs - 7 reps
15lbs - 7 reps

I'll post my rep range week tomorrow, I need to get some sleep and hopefully recover from my workout earlier today. Thanks for the early criticism, any added criticism is welcome, just try to be nice and don't call me an idiot. Thanks to all to help me on my journey!

Rep Range Week Monday

Dumbell Press
40's - 8 reps
40's - 8 reps
40's - 7 reps

Bench Press
105lbs - 10 reps
105lbs - 8 reps
105lbs - 7 reps

Flyes
25 - 8 reps
25 - 8 reps

Single Arm DB Press
30lbs - 8 reps
30lbs - 8 reps

Bent Lateral
20lbs - 10 reps
25lbs - 10 reps
25lbs - 10 reps

Cable Side Lateral
#1 - 12 reps
#1 - 12 reps

Rep Range Week Tuesday

Leg Extension
#12 - 10 reps
#13 - 10 reps

Hack Squat
70lbs - 10 reps
70lbs - 10 reps
70lbs - 12 reps

One Leg Leg Press
50lbs - 15 reps
50lbs - 15 reps
50lbs - 15 reps (youch! this one burned)

Lying Leg Curl
70lbs - 10 reps
80lbs - 10 reps

Stiff Leg Deadlift
95lbs - 10 reps
105lbs - 10 reps

Single Leg Curl
#3 - 12/12 reps
#3 - 12/10 reps (Left/Right)

Rep Range Week Thursday

CG Weighted/Assisted Chin
50lbs assisted - 6 reps
70lbs assisted - 8 reps

WG Cable Row
#7 - 10 reps
#8 - 10 reps

DB Row
35lbs - 12 reps
30lbs - 15 reps

Pullover
35lbs - 12 reps
30lbs - 15 reps

Rep Range Week Friday

Alternatin DB Curl
40lbs - 8/8
40lbs - 8/8

Preacher's Curl
50lbs - 10 reps
50lbs - 10 reps

Concentration Curl
35lbs - 12/10 reps (Left/Right)
30lbs - 10/13 reps (Left/Right)

Weighted Dip (No Assist)
5 reps
4 reps
6 reps

Pushdown
30lbs - 10 reps
30lbs - 10 reps

Kickback
15lbs - 12/12 reps
15lbs - 12/12 reps