Thread: Insane Strength and Mass Journal....

Diet is like this :

Meal 1:
10 eggwhites
1 scoop whey in water
1/2 cup oats
banana

workout--

Meal 2: shake
2 scoops whey
.75 cup oats
1 banana
1 tablesppon of PB
1.5 cup 2% Milk

Meal 3:
6 oz round steak
1/2 cup of oats

Meal 4:
6oz skinless chicken breasts
1/2 cup oats
1 pack tuna in mayo (20g protein)

meal 5:
2 packs of tuna in mayo (40g's protein)

the end

next week i'm starting this:

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups

Tuesday: Lower
ATG Squats
Deadlifts
Lunges
SLD's

Friday: Lower 2
ATG Squats
Good Mornings
Step Ups
Leg Curls

Core work:
Stability: Planks
Rotational: woodchops
Strength: cable Crunches

Wk1-3-4x6-Tempo-Controlled, RI-90 secs
Wk4-6-3x10-Tempo-3/1/1-Ri-60 Secs
Wk7-9-2x12-Tempo-5/2/1-Ri-45 secs
Week10- week off

but for now i'm getting ready to go do legs

Originally Posted by kinkery

Thursday, April 19, 2007

Shoulders + Traps

Seated Db Military press-
35 x 12(warmup)
55 x 10
65 x 10
55 x 10

Seated Lateral Raises:15 x 12
15 x 10
25 x 8

Upright Rows(first time doin these):
65 x 10
85 x 12
85 x 10

barbell Shrugs:
225 x 12
225 x 10
225 x 10

DB Shrugs:
55 x 12
85 x 10
85 x 12

the end.

YOURE MISSING FT AND REAR DELTS, KIDDO

Originally Posted by femalemuscle

YOURE MISSING FT AND REAR DELTS, KIDDO

front and read delts arlready get hit in push and pull movements...

ISOLATION.............ISOLATION............ISOLATI ON!! THATS HOW I BUILD MY TEMPLE!

Originally Posted by femalemuscle

ISOLATION.............ISOLATION............ISOLATI ON!! THATS HOW I BUILD MY TEMPLE!

lol well good for you and your temple

also on new program next week i'll be adding in some isolation stuff but not overdo it. prolly 4 sets of it in each workout

Thursday, April 19, 2007
was leg day but i mixed it up. i just did 3 exercises. chinups(closegrip palms facing me) and then ATG Squats(i went NUTS on them!!) then 2 sets of deads(was too exhausted) here it was-
BW: 178

CG Chinups(good form):
BW + 25 x 6
BW + 35 x 6
BW + 45 x 6

ATG Squats( o man haha): R.I's were 50-60sec.
185 x 6
185 x 6
225 x 3
275 x 1
315 x 1
315 x 1
335 x 1
345 x 1(not my max)


Deads: (by here i was exhausted!!)225 x 1
315 x 1

the end

Bench, Incline, and Military press hit the front delts & your pulling movements knock out the rear delts.

If you would like to add an isolation movement here and there I suggest you put it at the end for 2 sets.

Originally Posted by Double D

Bench, Incline, and Military press hit the front delts & your pulling movements knock out the rear delts.

If you would like to add an isolation movement here and there I suggest you put it at the end for 2 sets.

already knew that . and iight i'll do that.

anyway, biceps are already sore from the chins and so are the muscles around there..

Why were you only doing 1 rep on your deads and squats?

Originally Posted by Double D

Why were you only doing 1 rep on your deads and squats?

when i got to deads i was killed lmao . and on squats i wanted to do some singles. my biceps are sore(DOMS) from them chins, the biceps and the tendons around em

Have you started the program yet? If so you really have to stick to the loading variables.

Originally Posted by Double D

Have you started the program yet? If so you really have to stick to the loading variables.

nope i havn't started it yet. i was just finishing what i've been doing lol. i'm going to start the program next week and i'm going to take a before and after pic.(not putting it on here tho, just for personal results) and i'll update everyday and also will stick to the loading stuff . i'm really lookin forward to it. my diet is good and around 3200 cals.

As long as your diet is good and macros are good your routine will produce results.

Originally Posted by Double D

As long as your diet is good and macros are good your routine will produce results.

yeah looking forward to it !

Originally Posted by kinkery

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups

I love this all compound movement push-pull workout! My only advice would be to keep the hard work sets down to 1-2, concentrate on intensity rather then volume. But then I get the feeling that is your plan .

JerseyDevil: yeah thats what i plan on doing bro

- i'm wanting to do some sprints but wondering i should do them after workout or on non training days. like 10 20yard sprints with 20-30sec R.I's.

Do whichever you want. I would just soon do them on off days, but I want to be very active. They take a toll on your CNS though, so do them accordingly.

yeah i'll do them 2x's aweek on Off Days. they'll be easy. cause i'm going to do 10-12 20yard sprints then have someone throw a football at the end. so its be: sprint 10 yard, sprint 5yard right(or left) then catch make it fun, ya know.

I like to time myself each and everytime to see if I cant improve. Normally my wife does it for me. She was a runner up at state in high school in the 100meter dash. And got a track scholarship in college where she eventually had to quit because she had a brain tumor. But yeah she was a stud, and in my mind still is!

Originally Posted by Double D

I like to time myself each and everytime to see if I cant improve. Normally my wife does it for me. She was a runner up at state in high school in the 100meter dash. And got a track scholarship in college where she eventually had to quit because she had a brain tumor. But yeah she was a stud, and in my mind still is!

yeah thats awesome.

Also wanted to post my Supplements ..taking:

Animal Pak
Shock Therapy
Storm
100% On Whey
BCAA's
Amino Acids...

that it.

i'm also wondering if i could add is Certain isolation stuff for stuff. I.E: Tricep Rope pushdowns, fly's, barbell or DB Curls, Skullcrushers....etc..

Scrap the flyes, you could however add the tri and bi work at the end of each upper workout. Just throw in a few sets of each.

Originally Posted by Double D

Scrap the flyes, you could however add the tri and bi work at the end of each upper workout. Just throw in a few sets of each.

ok thanks bro. so like this then

Monday: Upper
Benchpress
Bentover Rows
Military Press
WG Pullups
Single Arm Rope Pushdowns
Barbell curls

Thursday: Upper 2
Incline Press
One Arm Rows
Dips
Chinups
Skullcrushers
Alternating DB Curls

hows that. i prefer those exercises for em and should i do the loading on them too or just 2 sets or so and 8-10 reps? or do them like all the other?

1-2 sets would probably be plenty.

Originally Posted by Double D

1-2 sets would probably be plenty.

yeah thats what i was thinking. what about reps? do them exercises the same as all the others or just keep em 8-12reps?