Thread: Feel My STING!!!

Check out my proposed workout as it stands, and please, feel free to tear it apart. My idea was to use the sample workout described on the hypertrophy-specific website at http://www.hypertrophy-specific.com/hst_II.html (sample workout because i hate putting together workouts, probably should though). Then, I decided to use Gopro's patented cyclical method to get the best of different rep ranges.

Each workout is supposed to be repeated 3 days a week.

Squat 1 set
Stiff-leg deadlifts 2 sets
BB or DB bench 2 sets
Dips 1 set
Chin-ups 2 sets (1 wide, 1 narrow)
Rows 2 sets (1 wide, 1 narrow)
Shrugs 1 set
Shoulder Press 1 set
Later raise 1 set
Bent-over raise 1 set
DB curls 2 sets
Tri extensions 2 sets
Calf raise 2 sets

First week- rep range 12-15
2nd week- rep range 6-8 or 6-10?
3rd week- rep range 4-6 or 6-8?
and/or maybe a week of shock thrown in there.

Wow, that actually looks like a lot, but I remember when I started working out 3 years ago, I did amazing (at least as far as I thought) in strength and size, doing full body, 3 days a week.

The sets are low, but I think I can still get pumped as long as I work them all hard.

I'd at least like to give it a shot, but I certainly don't mind switching out workouts and taking advice, so feel free to tear me apart.

Nothing great I know but hopefully potential:

Some pics:

Me:[IMG]C:\Documents and Settings\LordViperScorpion\My Documents\My Pictures\Pics\Pics 003.jpg[/IMG]

Whoops I don't know how to put the pic in the message oh well.

Here's my front, sorry some of these are blurry, digital camera.

Another of front

Bad Front flex

Back Flex

Legs, plz don't laugh, I'm one of those guys that used to hate working legs, and you can tell.

Well, I guess I will attempt to start posting something on here, since I've got plenty of free time (just had my wisdom teeth removed, my mouth is driving me crazy and I am stuck sipping down protein shakes only the next two days. Oh well, it's still healthier than ice cream.) Here's a look at how my diet has been going for the past couple of days, oh yeah I sort of uh, changed my mind again and am working towards cutting. I think I really just wanna get rid of this fat that is hounding me before i bulk or anything.

Here's a look at a usual day's meal plan:

Meal 1: 1/2 cup oatmeal
1/4 cup blueberries
144g strawberries
6 eggs whites, 1 yolk
1/2 tsp. flax oil

Meal 2: same oatmeal with blueberries and strawberries again.
70g sliced turkey breast mixed into two cups leafy green vegetables for turkey salad
1 and 1/2 tsp. flax

The rest of my daily meals have been about the same, occasionally I will replace oatmeal with brown rice or a sweet potato, and I usually switch my protein sources between turkey, eggs, and tuna fish. I regularly interchange flax and egg yolks as my fat portion, occasionally switching those out for some almonds.

That is an idea of the first day of my diet. Each day I have progressively dropped 100 calories, and will continue to do so for the next seven days then go back up to my original calories minus 100, and repeat that for 3 weeks. I assume after 3 weeks I'll look at where I am and reassess my goals accordingly.

I am only supplementing with 3-6 servings of CLA a day.

Supposedly I am between 9 and 10% bf though that is according to a digital caliper so I am not sure how accurate it is. I would like to be closer to between 5 and 7%. Anyways, feel free to criticize my diet or a least provide any constructive suggestions on what I could possibly be leaving out of my gateway to getting RIPPED.

Oh! and I have also begun TCD's suggestion for HIIT cardio, starting with a 14 minute set of:

4 minutes of 30 secs. full speed, then 30 secs. walking
then 3 minutes of walking and repeat.

Hopefully I will shortly be able to work my way up to 21 mintues.

Hi! Your journal looks really good!!! Good luck w/ your goals!
Where in Texas do u live?? I'm outside of houston!

Hi, Princess, I live in Austin.

Thanks a lot for the support. I'm really bummed at the moment being sidelined for a couple days due to the wisdom teeth, I wanna get CUT now!

I know that is sort of the opposite of everyone else, cutting for summer and bulking the rest of the year, but honestly I care more about looking good in school. Once I am happy with my amount of BF then I'll start piling on the muscle, and whatever fat comes along with it.

oh cool! I LOVE AUSTIN! My friend just moved there! OUCH! Wisdom teeth are evil when u get them pulled! Sorry!!
I know what ya mean about wanting to look good for school! Thats what I did too when I was in college! Going to UT?
My sis is an Aggie..lol!!

Hell yeah viper u decided to start a journal.

Maybe I will even start one maybe?

Nah Princess, I'm going into senior year of high school, definitely wanna look good so it will be a year to remember!

Sounds good to me bigss!

nuh I am too lazy

Hey LrdViperScrpion (we gotta think of a shorter version of that)... fade and I live in Houston, the Clear Lake area by NASA/JSC, too. My youngest brother lives in Austin, he's finishing his Masters at UT. It's nice there but I wish we could get him to move back to Houston.

Anyway, I wanted to tell you how great I think it is that you want to be fit at such a relatively young age. Nothing against your age, it's just that most people your age aren't disciplined enough to do what it takes to get fit and keep it... so congrats!!!

Fade started working out when he was 16, he's kept it up all these years and now he just turned 30 and is lookin totally HOT!!! (check out his pics at the link in my sig) Because of his hard work he's never had to worry about the effects of cheating on his diet or not working out for a week or two. Bottom line... if you never stick to anything else in life stick to your goal of being fit... you'll never regret it!!!

Good luck and please feel free to ask us any questions at all.

Oh yeah... you look like you are off to a great start! I already see quite a bit of definition. Remember that the key to loosing the inches on your stomach is diet!!! You can do all the crunches you want but if you don't eat clean you won't be able to see them abs.

Thanks for the huge boost in inspiration, Butterfly!!!

I've actually been working out for I think about 3 years now, but it wasn't until I found ironmagazine.com a few months ago that I truly began to realize the importance of diet, which is something I definitely take serious now.

That's cool that you and Fade are in Houston, I've only been there like once in my life though. If you want to you can shorten it to LVS as that's what w8 has taken to calling me.

BTW: Awesome pics! You guys look really great!

What's up gournal,
Anyways due to my stupid wisdom teeth all I did yesterday was suck down protein shakes and flax oil. Whoohoo!

I know it's not much but that's all I'm gonna be up to till I get better again. Dammit I am bored.

Sorry about the wisdom teeth thing... I know it suck to be stuck in bed and not be able to get out and exercise. Just take the opportunity to heal completely... wouldn't want anything poppin out of those empty sockets to make things worse!!!

Take care!

I hear you butterfly, getting plenty of rest, thanks again for the sympathy, you're a sweetheart.

I know the pics I have posted so far aren't the best due to my sh*tty digital camera, but is there anyone, such as for example, Dr. Pain or W8 who could maybe estimate what my BF% is? The times I have tested it were on a digital caliper with only 3 measuring spots, so I am not sure if it is accurate. Also, I went to a website that asked for my age, weight, and waist, and said I was at 16%!!! I was just wondering because if I am at 16% body fat I am going to FREAK out!!!

Hoping this will get their attention, or anyone else who could tell me for that matter.

No offense man u aint a 9% man u look around 13 or 14 I think. Your still too young my opinion tostart messin with your bf to get it down to 7.

Also dont fear the squat. It is like a girlfriend sometimes they will be horriable to you but other times they are sooo nice.

You look like you have the body type to add some seroius mass whle keeping at a decent bf.

What exactlly is CLA. I know the con. acid but what does it do for you?

Alright, yeah I was afraid that was probably true, sigh...

In that case I might just try to lower it enough to look a little more cut, like oh say, 9-10%, then start bulking.

I do squat, I just started working my upper body long before lower, and I have never really bulked, so my legs haven't had much of a chance to grow.

I think that that may be true bigss and thanks for that, I know I really should go for some mass I'm just scared to death of putting on too much BF.

And yeah, CLA is cojugated linoleic acid, which is a type of fat derived from dairy and beef, that is supposed to help maintain and lower body fat by hindering the growth of fat cells, I believe. I may not be entirely correct, can't quite remember everything I read, but a quick search online will find you some info on it.

Hey LVS... just thought I'd pop in to see how you were doing!

I almost agree with bigss75... I think you look around 14-16% bf. I'm basing this on my own son (Cory age 14) and the fact that you two are close in age and body type.

When he started working out last summer he didn't have as much as you in the tummy area and he was at 13% bf. We checked it again a month ago and he was at 10% bf.

I'll post his before and after pics on our website in my sig hopefully tomorrow so you can see what I mean.

I do again that you already show good potential in gaining mass. Keep up the good work!

Just wonderin how is it going


Butterfly nice pic u got.
I really like the cleavage pics u got on ur site.

uhm... thanks bigss... I think???

You're not going to like start stalking me or something

Who is that person outside your window?
Just Joking

Hey viper someone is slacking on their journal.