>*>The Quest<*<

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Thread: >*>The Quest<*<

  1. #1
    Quest for Vascularity
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    >*>The Quest<*<






    I'm starting my journal to keep track of what hopefully will be a great gain in strength as well as size...It will be over the course of 3 weeks on original routine and then plan on switching things up a little. My workout split is going to be as follows:

    Monday:
    5 min. light cardio warmup

    squats- 2 light warm up sets
    4 sets 5,3,3,1-working sets

    DL-2 warm up sets
    4 sets 5,3,3,1-working sets

    Standing Calf Raise
    5 sets 10,8,8,6,6

    Tuesday
    5 min. light cardio warmup

    Incline BB Bench-2 warm up sets
    4 sets 5,5,3,1-working sets

    Seated DB Shoulder Press-2 warmup sets
    5 sets 10,8,8,8,6

    Bicep Cable Curl- concentrated
    4 sets 10,8,8,6

    Tricep Pushdown- (flat bar)
    4 sets 8,8,8,6

    Bent over DB rear delt-
    3 sets 15,12,10

    Wednesday-rest

    Thursday
    5 min. light cardio warmup

    Leg Press-2 warm up sets
    4 sets 12,10,10,8

    Leg Curls-2 warm up sets
    4 sets 15,12,12,10

    Wide Grip Pulldowns-
    4 sets 15,12,10,8

    Hyperextensions-
    4 sets 12,12,10,10

    Friday
    5 min. light cardio warmup

    Incline DB Bench-2 warm up sets
    4 sets 12,10,10,8

    DB Lateral Raise-
    4 sets 15,12,12,10

    Bicep DB Curl-
    4 sets 12,10,10,8

    Tricep Pushdown-(rope attachment)
    4 sets 12,12,10,8

    BB Upright Row-
    3 sets 15,12,10

    Saturday-rest

    Sunday-rest

    *I have done several splits; push/pull, 3-day splits, etc... but figured I would mix things up a little bit and give this a go...I will start tracking the weights I am doing and post them starting tomorrow. I am just basically trying to just gain strength and size. I will take measurements and post them as well to track progress. Thank you for any feed back you, let me know if you think I should tweak the program a little bit to better fit my goals.

    Nutrition:
    I will be at about 3500 cal. trying to bulk a bit with about a 40/40/20/ split.
    Main sources:
    Protein-chicken, fish, pork, whey protein
    Carbs-brown rice, sweet potatoes, beans
    fats-mostly from fish, almonds, peanut butter
    *Will be adjusting accordingly with what I eat on that particular day..

    Here is a link to an album and my current physique...
    http://www.ironmagazineforums.com/me...albums437.html
    Last edited by ShreddedOatz; 02-02-2012 at 10:05 PM.
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  2. #2
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    Miss Springsteen's Avatar


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    Good luck! Looking forward to your progress!

    Do you want 15% off your next IronMagLabs order? use coupon code Miss15

    CHECK OUT MY ROAD TO DOMINATION
    Moderator at Fitnessgeared

  3. #3
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    Thx, will be throwing up videos along the way as well...
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  4. #4
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    Flicked through the program and missed squats, was about to go apeshit but thankfully saw them, haha.

    Good luck with your goals! Whens the first workout coming up in here?
    http://www.getlifting.info

    Disclaimer: All health, fitness, diet, nutrition, anabolic steroid & supplement information posted here is intended for educational and informational purposes only, and is not intended as a substitute for proper medical advice from a medical doctor. We do not condone the use of anabolic steroids (AAS), all information about AAS is for educational and entertainment purposes only. If you choose to use AAS it's your responsibility to know the laws of the country that you live in. Consult your physician or health care professional before performing any of the exercises, or following any diet, nutrition or supplement advice described on this website.

  5. #5
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    In about an hour heading to the gym now.. let's go!
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  6. #6
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    Friday Workout

    10 min. light cardio-(treadmill @ incline)

    DB Incline Bench-2 warm up sets @ 45lbs (concentrated/stretch reps)
    4 sets-10X75's,8X80's,8X80's,6X90's

    DB Lat. Raise-
    4 sets-15X30's,12X35's,12X35's,8X45's

    DB Bicep Curls-
    4 sets-12X40's,10X50's,10X50's,8X55's

    Tricep Pushdowns-(flatbar)
    4 sets-12X110 (concentrated pause reps. about 3-4 sec. hold) 12X160,12X160,8X200

    BB Upright Row-
    3 sets-15X135, 10X155, 10X155

    *Really focused on form and good stretch as well as contractions for every rep done and was totally cashed by the end.....Workout 1=success

    Supps:-forgot to post in original
    Decided to go with controlled lab supps. have never tried the products and have heard good reviews..? we'll see
    Pre- White flood
    Pre/Post- Green Magnitude
    and of course fish oils and a multi..

    Beginning Measurements:
    Biceps-16 1/4 in.
    Calves-16 in.
    Neck-17 in. (neck is only 1 in. bigger then calves? doesn't seem right)
    Thighs-25 1/2 in.
    Chest-44 1/2 in.
    Waist-33 1/4 in.
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  7. #7
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    Lifting Videos

    I figured I would throw a vid into the log...

    Front Squat- 225X4 (after 3 working sets, 185X10,205X8,205X6)




    *thx for watchin, how the hell can I directly put the clips in my post though? Not using a link to them?
    Last edited by ShreddedOatz; 02-04-2012 at 12:04 PM.
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  8. #8
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    Bump....? Anybody?
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  9. #9
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    Forgot to throw my ab workout in, will be doing them on Monday's and Thursday's after my WOD. Usually something like this;
    Hanging leg raises-
    4 sets - 2 body weight, 2 weighted with a DB between feet
    X15,12,10,8
    Cable crunches-
    3 sets- all weighted increasing each set
    X12,10,8
    Decline oblique twists-
    3 sets- w/ 25,35,45 plates
    X15,12,10 each side
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  10. #10
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    monday

    10 min. Warm up-Treadmill @ Incline

    Squats 4 sets-2 warm up sets @ 135x20, 225x10
    Working sets- 295X8 (supposed to be 5 but felt good, will adjust next workout)
    315X5
    365X3
    385X1

    DL 4 sets- 2 warm up sets @ 135x20, 225x12
    Working sets-315X5
    365X3
    405X3
    455X1

    *did sumo squats w/hook grip, will alternate from sumo to regular DL's
    *back was torched after, never have done squats and DL on the same day...don't know if I will benefit from it, we'll see I guess

    Standing calve raise-(don't know what the smith machine counts for weight as far as the bar, just going to count it like a regular 45 straight bar even though I know it's definitely not, just to have a base for keeping track of weight)

    3 sets- 225x10, 275X8, 295X6
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  11. #11
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    Tuesday...2/7/12

    5 min. light cardio warmup

    Incline BB Bench-2 warm up sets
    4 sets 5,5,3,1-working sets
    *80X5,85X5,95X3,110X1

    Seated DB Shoulder Press-2 warmup sets
    5 sets 10,8,8,8,6
    *50X10,60X8,65X8,75X6 (labrum gives me trouble randomly today was one of those days...)

    Bicep Cable Curl- concentrated
    4 sets 10,8,8,6
    *40X10,45X8,45X8,55X6

    Tricep Pushdown- (flat bar)
    4 sets 8,8,8,6
    *120X8,140X8,160X8,180X6

    Bent over DB rear delt-
    3 sets 15,12,10
    *25X15,30X12,35X10

    *then did my ab workout that was previously posted...

    *Shoulders were absolutely torched, felt a pretty good pinch in my shoulder (labrum) need to get back to my strengthening routine for my rotator cuff and labrum.
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  12. #12
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    Thursday-(2/9/12)

    * Did about 15 min. on treadmill/ jogging @ 6.0

    Leg ext.- just did 2 warm-up sets to get the quads going (slow concentrated)
    60X15,70X12

    Hamstring Curls- 2 warm-up sets as well.
    40X15,50X12

    Leg Press- 2-warm-up sets; 135X20,225X15
    360X12,450X10,540X10,630X8

    *Legs felt strong so I did 3 sets of Hack Squat-
    225X10,295X8,295X8

    Hamstring curls-
    70X15,80X12,80X12,90X8

    Wide Grip Pulldowns-
    70X15,80X12,80X12,90X8

    Hyperextensions-
    15XBW,15XBW,12X25,10X35


    *I will also be starting a Pro anabolic stack starting this next week...1-andro,4-andro...We'll see what happens.?

    *relaxed pic about two weeks in....
    Attached Images Attached Images
    Last edited by ShreddedOatz; 02-14-2012 at 12:56 PM.
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

  13. #13
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    Friday-2/10/12

    * started off with a little cardio, just about 5 minutes on the treadmill at an incline.

    DB Bench- 2 warm-ups @ 60X12,70X10
    80X12,90X10,100X8,110X6

    DB Lat Raise-
    30X15,35X12,45X10,45X8

    DB curls- 45X12,50X10,55X10,60X6

    Tricep pushdowns- (rope attachment)
    110X12,130X10,130X10,160X6

    DB upright row-
    50X15,60X12,70X10,70X6

    *tried to work with some heavier weights so the reps are a little off but it's all good still in the rep range to build some muscle and size...
    “Our food should be our medicine and our medicine should be our food.” Hippocrates
    Journal:http://www.ironmagazineforums.com/on...488-quest.html

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