Diesel618 Log

[Diesel618]

What's up guys. I figure this will be as good a place as any to track my progress as this is my favorite forum board. I just got back in the gym after 6 months off due to personal problems, so I'm seeing and expecting a lot of muscle memory or "newbie" gains. Weak as hell right now but that doesn't really affect the quality of my workouts I've found. Here's a quick rundown of the past week:

Sunday: Chest/Tri's
Flat BB Bench - 135X15, 155X12, 185X10, 225X7, 185X9, 135X15
Incline Hammer Strength - 2 platesX15, 4 platesX12, 4 platesX12, 4 platesX12, 4 platesX10
Flat DB Flies - 35'sX12, 40'sX12, 45'sX10, 45'sX9
Machine Flies - 4 sets

Close Grip Bench - 135X15, 135X13, 135X12, 135X10
Seated DB Overhead Extensions - 65X15, 75X12, 75X12, 75X12
Cable Pressdowns - 5 sets


Monday: Back/Bi's
Wide Grip Pullups - 15, 14, 12, 10
Neutral Grip Pullups - 15, 13, 10
Bent Over BB Rows - 135X15, 185X10, 185X10, 185X9
Wide Cable Pulldowns - 3 sets 15-10
Close Cable Pulldowns - 3 sets 15-10
Seated Cable Rows - 5 sets 15-10

Close Cambered Bar Curls - 2 sets 12
Wide Cambered Bar Curls - 2 sets 12
Standing DB curls - 25'sX15, 30'sX12, 35'sX10, 40'sX8
Machine Preacher curls - 4 sets

Tuesday: Shoulders
Seated DB Press - 45'sX15, 50'sX12, 55'sX12, 60'sX10, 60'sX11
Lateral Raises - 15'sX15, 20'sX15, 25'sX12, 30'sX12 (I do these pretty strict but still weak nonetheless)
DB Front Raises - 25'sX12, 25'sX12, 25'sX12
Bent over Rear DB raises - 30'sX12, 30'sX12, 30'sX12
Machine Press - 4 sets
Machine Lat Raises - 3 sets
Rear Delt Reverse Fly Machine - 3 sets
Shrugs - 75'sX15, 85'sX15, 95'sX15, 100'sX15, 100'sX15

Wednesday: Off

Thursday: Arms
Straight Bar Curls - BarX15, 95X12, 95X12, 95X12
DB curls

 

[Gissurjon]

Looking forward to seeing some progress man!

 

[Diesel618]

DB Curls - 25'sX15, 35'sX12, 35'sX12, 35'sX12
Machine Preacher Curls - 50X15, 75X12, 2 dropsets of 100, 75, 50
Skullcrushers - 65X15, 75X12, 75X12, 75X12
DB Overhead Extensions - 75X10, 75X10, 75X10, 75X10
One arm rope extensions - 4 sets

Friday: Legs
Squats - 135X15, 225X10, 275X8, 275X8, 275X8, 225X12
Hack Squat - 90X15, 180X12, 230X10, 230X10
45 Leg Press - 180X15, 360X12, 450X10, 540X10, 540X10
Leg Extensions - 4 sets 25-15
Lying Leg Curls - 4 sets 20-15
Seated Leg Curls - 4 sets 20-15
Standing Calf Raises - 4 sets 25-20
Seated Calf Raises - 4 sets 25-20

Saturday - Deads/Core
Deadlift - 135X15, 225X10, 315X8, 315X8, 315X8, 225X12 (I really feel these in the glutes and hams after leg day...i like it)
Hypers - BWX15, 25lb plateX15, 25lbX15, 25lbX15, BWX15
Decline Twisting Situps - 3 sets of 15 to each side
Hanging Leg Raises - 3 sets of 10
Crunch Machine - 4 sets of 50

Sunday will be off. I'm not on a 7 day rotation so everything will fall on a different day each week but that's the basic layout right now. I know it's high volume but I've always handled and responded to high volume stuff very well.

As for the diet this has been tougher mentally to get back into than the training part. When I sit down with 10-12 oz of meat in front of me I find myself having to psych myself up like I'm about to do a set of squats of something. I was never blessed with the big appetite, but I'm pushing 3500 cals a day now. I want to get that up to 4000 before I start up my cardio. I'm generally at about 300g protein and on the higher end with carbs.

Starting weight is 197 at the gym today but we'll call it 195 at 6'0 at roughly 10% give or take a couple percentage points. Idk I'll post pics and let you guys figure it out.

I have 5 vials of Test E, 4 vials of EQ, 200 10 mg Dbols, 2 vials of Tren E, and 100 arimidex tabs waiting on me to get back to a decent starting point. I am putting it off as long as possible but it gets tougher every day. The only thing stopping me at this point is my refusal to order pins and PCT stuff until I'm comfortable with where I'm at to start a cycle.

That's about it. Can't wait to report some gains.

 

[Diesel618]

Sunday: Chest/Tri's
Flat DB Bench - 50'sX15, 75'sX12, 80'sX10, 85'sX10, 100'sX6, 75'sX11
Incline BB Bench - 135X15, 185X10, 185X10, 185X10, 135X15
Incline Hammer Press - 90X15, 140X12, 180X10, 180X10, 140X13
Flat DB Flies - 35'sX15, 45'sX12, 50'sX10, 50'sX10
Cable Crossovers - 5 sets done FST-7 fashion

Cable Pressdowns - 5 sets pyramiding 15-12-10-12-15
Skullcrushers on BB Bench - 45X15, 65X12, 95X0, 95X9, 65X13
Bodyweight Dips - 15, 15, 15

Crunches - 4X50
Hanging Leg Raises - 5X10

45 minutes walking on treadmill at 4.5 mph


Great workout today. Not much else to say about that. So far today food-wise I have consumed:
60 g whey shake w/ 2% milk
2 pieces wheat toast dry
5 whole eggs scrambled
N.O. Shotgun in water Pre-workout
50 g Pure Pro shake from gym Post-workout
2 crispy snack wraps from McDonald's with no sauce, 2 McDoubles (what're you gonna do lol I was hungry after the workout)
60 g whey shake with 2%

I have meatloaf and sweet potatoes cooking now, I'll have 8-12oz meat loaf and 1 or 1 1/2 sweet potatoes for the next meal...Probably some canned chicken or tuna later on and then a casein shake before bed

 

[Diesel618]

God damn it's hard to eat like a bodybuilder. Rest of the day cont'd.

8 oz Meat Loaf, 1 sweet potato
10 oz meat loaf, 1 sweet potato
30 g casein shake

Back and bi's tomorrow...yum

 

[Diesel618]

Back and Bi's today

2 warmup sets of light lat pulldowns
Wide Grip Pullups - BWX15, BWX13
Close Grip Pullups - BWX15, BWX14
Hammer Strength T-Bar Machine - 45X15, 90X12, 135X10, 135X9, 90X12
Wide Grip Lat Pulldowns - 5 sets 15-12-10-12-15
Low Cable Rows - 5 sets 15-12-10-12-15

Standing DB Curls - 25'sX15, 30'sX12, 35'sX11, 40'sX10, 35'sX14
Standing Cambered Bar Curls (close) - 50X15, 80X12, 80X12
Standing Cambered Bar Curls (wide) - 50X15, 80X12, 80X12
Hammer Preacher Machine - 45X15, 90X10, 90X10, 45X17

45 minutes walking on treadmill at 4.5 mph

My head was really not in it today. So crowded at the gym on Mondays and I just wasn't feeling it all around. Didn't do Bent Over BB rows because my lower back is still feeling it from deads the other day so I just used that T-Bar machine with the wide handles and the chest pad.

Food-wise today:
60g whey shake in 2%
2 slices wheat toast dry
5 whole eggs
33g protein angus patty, 3 chicken strips (eh what the hell right?)
60g whey shake in 2%
4 slices papa murphy's pizza with sausage and pepperoni

I've got a canned chicken/brown rice meal and a casein shake yet, but all in all I've had to say it feels good to thrown down some chicken strips and pizza in the same day. It's good to be young.

 

[Diesel618]

Shoulders today

Seated DB Press - 45'sX15, 60'sX12, 60'sX12, 60'sX12, 45'sX17
Standing Lat Raise - 15'sX15, 20'sX15, 25'sX13, 25'sX12, 20'sX16
Standind DB Front Raise - 25'sX15, 30'sX12, 30'sX12, 30'sX12
Rear Delt Fly Machine - 5 sets 15-15-12-12-10
DB Shrugs - 75'sX15, 100'sX12, 100'sX12, 100'sX12, 100'sX12, 75'sX15
Cable Face Pulls w/ Rope - 3 sets
Upright Rows - 7 sets of 95 lbs done FST-7 fashion

no cardio today...it was nice as hell out here too I was planning on doing some road running but didn't get around to it. O well.

Food-wise:
60g whey shake in 2%
bowl of frosted cheerios, banana
5 whole eggs
Philly Cheese Steak sandwich, 4-6 oz grilled chicken patty?
60 g whey shake in 2%
3 slices leftover pizza
12 oz leftover meatloaf, 1/2 sweet potato

all I have left is a casein shake...hell I may throw a couple cans of chicken in around 9 if I can stomache it...I'm gonna error on the side of over-eating at least for the next month or so...I can drop fat easily, esp if I'm on gear, so that won't be a problem to shred up by June or so, I just want to put as much mass on as possible over the next couple years while still looking decent

Another day another dollar

 

[Diesel618]

Legs today but I didn't have a lot of time so I just ended up hitting quads today. I'll get calves and hams on deadlift day

Squats - 135X15, 225X10, 275X5, 275X5, 275X5, 225X13
Hack Squats - 90X15, 180X12, 180X12, 180X12, 90X15
Leg Press - 360X15, 450X12, 540X10, 540X10, 450X10
Leg Extensions - 5 sets 20-12
Walking Lunges - 45 lb plate - 50 steps X 2 sets

no cardio, no abs, no calves...feel like I should have gotten more done but my legs are definately toast after that...they're still buckling on me 3-4 hours later

Food:
60 g whey shake in 2%
bowl of frosted cheerios, banana
5 whole eggs
33 g hamburger patty, 19 g chicken breast
60 g whey shake in 2%
8 oz chicken breast, spaghetti

I'm gonna have another 8 oz chicken and more spaghetti in a minute and possiby some tuna in an hour or so and a casein shake before bed. I should probably take a day off tomorrow but I'll see how I feel...I'd like to get my arm day in tomorrow but bi's/forearms are still pretty tight/sore today from back day.

 

[Diesel618]

Lert's see here. Been a few days.

Thursday was an off day. got @3500 - 300

Friday I went ahead and started over with chest and tri's
Flat DB Bench - 50'sX15, 75'sX12, 100'sX10, 100'sX10, 100'sX10, 75'sX13
Incline BB Bench - 135X15, 185X10, 185X10, 185X10, 135X13
Flat DB Flies - 45'sX12, 45'sX12, 45'sX12, 45'sX12
Machine Flies - 2 sets 15, 2 sets 12
Bodyweight Dips - 5X15

Close Grip Bench - 135X15, 155X12, 185X10, 185X9, 185X8
Seated DB Overhead Extensions - 75X12, 75X12, 75X12
Cable Pressdowns - 5 sets 15-12-10-12-15

DB Bridge Pushups - 3X10

Food-wise was the norm with5 whole eggs, cereal, banana for breakfast, 33 g angus patty, 8 oz chicken breast for lunch...10 oz steak with mashed potatoes, broccoli for dinner, packet of tuna, cup brown rice around 10 and all normal shakes


Today did back/bi's/hams/abs lol
Deads - 135X15, 225X12, 315X10, 405X4, 225X12
Wide Pullups - 3X15,13,10
Narrow Suppinated Pullups - 2X10,10
BB Rows - 135X15, 185X12, 225X8, 185X12
Wide Cable Pulldowns - 5 sets 15, 12, 10, 10, 16
Close Low Cable Rows - 5 sets 15, 12, 12, 12, 15
Straight Arm Pressdowns - 3 sets 15

Incline DB Curls - 25'sX15, 30'sX12, 35'sX10, 30'sX15(kinda cheating toward the end)
Preacher Curls - 60X15, 70X12, 80X10, 70X11
Standing BB Curls - 95X10, 95X10, 95X9
Hammer Curls - 25'sX15, 25'sX15, 25'sX15

SLDL - 95X12, 135X10, 135X10, 95X15
Seated Leg Curls - 5 sets

Hanging Leg Raises - 5 sets of 10
Crunches 4X50

 

[Diesel618]

Weight is 204 this morning. That's 7 lbs in 10 days. No creatine right now, so I know it's not waterweight. Can't wait to hit shoulder tomorrow.

 

[Diesel618]

Hell of a delt workout today

Warm-up lat raises - 10'sX25, 15'sX20
Seated DB Press - 50'sX15, 60'sX10, 65'sX8, 65'sX8, 65'sX8, 55'sX11
Lat Raises - 30'sX12, 35'sX10, 35'sX10, 30'sX12
Seated Rear Delt Flies Superset with rear raises (hard to explain...saw it on an Antoine Vaillant video and it actually works very well - 4 sets of 8 each so 16 reps
Standing DB Front Raises - 30'sX12, 35'sX10, 35'sX10, 35'sX10
DB Shrugs - 75'sX15, 100'sX12, 100'sX12, 100'sX12, 75'sX15
Machine Lat Raises - 3X15
Reverse Pec Dec - 3X15,12,10
Upright Rows - 95X15, 105X12, 135X8, 135X8, 105X13
Hammer Strength Press - 7 sets of 12 with just 1 plate per side (FST-7 style)

Damn that was a marathon of a delt workout and intensity was there. I was dripping sweat the whole time. Fun stuff!

60g whey shake in 2%
2 pieces wheat bread
5 whole eggs
2 28g angus burgers, grilled chicken salad
50 g Pure Pro from gym
3 beef tacos, 1 chicken quesidilla (That was a fucking treacherous meal but I finshed it)
60 g whey shake in 2%

I got a canned chicken, brown rice meal left and a casein shake. Weight was down to 202 today. I'm officially stayin off the scale until April. I'm planning to start my cycle the first Sunday or Monday in April. Can't hardly stand it anymore.

 

[Diesel618]

Killer leg workout today

Leg Extensions - 4 sets 25, 20, 15, 15
Smith machine Squats - 135X15, 225X10, 275X8, 275X8, 225X13
Hack Squats - 180X12, 230X12, 270X12, 270X12, 270X12
Leg Press - 8platesX15, 10X12, 12X10, 12X10, 10X13
Leg Extensions - 4 sets 20, 15, 15, 17
Iso-Lat Leg Curls - 5 sets ranging 15-10
Lying Leg Curls - 3X15,12,10
Glute kickback machine - 3X15
Walking Lunges - no weight..100 steps down parking lot, 100 back (god fucking damn that hurt)


60 g whey shake in 2%
2 pieces wheat bread, 5 whole eggs
2 plates of stir fry from cafeteria (shit was hella decent)
60 g whey shake in 2%
16 oz sirloin (2 8 ouncers...reduced to 2 bucks a piece..fuckin right), a fuckton of mashed potatoes, and a lot of corn
6 oz canned chicken, 4.4 oz cup of brown rice


all I have left is the casein shake...should take an off day tomorrow but I'm gonna hit abs and calves and a good 45-60 minutes on the treadmill (or maybe I'll take a jog outside...it's like 80 here which is unheard of for St. Louis right now)

still can't wait to start cycle. tootles.

 

[BFHammer]

Keep it up!

 

[Diesel618]

Semi-off day today

Abs/Calves/Cardio

Decline Twisting Situps - 4X20 (10 to each side)
Hanging Leg Raises - 5X10
Crunches - 4X50

Standing Calf Raises - 180X25, 270X25, 360X20, 360X22, 360X20, 270X25
Seated Calf Raises - 50X25, 90X20, 90X18, 50X25

45 minutes on treadmill taking 5 min intervals between 4.5 mph walk and 8.0 mph jog. Said I burned close to 500 calories but idk how accurate that treadmill is because it doesn't take into account weight or what one has in his/her stomache etc. Felt really good either way.

60 g whey shake in 2%
2 pieces wheat bread, 5 whole eggs
4 oz hamburger, 3 chicken strips (I know I know)
60 g whey shake in 2%
2 lbs hot wings (what can I say?)

still got my 6 oz canned chicken, 4.4 oz brown rice meal and the casein shake. Feeling good overall. I'm worried about overtraining but no symptoms yet. Ready for tomorrow. Chest day is the best day. I'm eager to hop on the flat bench to see where I'm at but I'm gonna take another two weeks of starting with dumbells for the heavy press work but on the incline as opposed to flat which I've used the past 2 chest days. I'm hoping to hit 315 before I start my cycle.

 

[Diesel618]

Another great day. Strength is definately returning very quickly. Almost feels like I'm already on. I planned on starting the first week of April but Hell it'd almost feel like a waste if I keep improving workout to workout like I am. Who knows.

Chest/Tri's today:

Incline DB Press - 45'sX15, 75'sX12, 85'sX10, 90'sX8, 75'sX11
Incline BB Press - 135X15, 185X10, 225X5, 185X11, 155X17
Flat DB Flies - 45'sX10, 45'sX10, 45'sX10
Machine Flies - 4 sets 15, 12, 10, 10

Dip Machine - 4 sets 15, 12, 10, 10
Rope Pressdowns - 5 sets 15, 15, 15, 15, 15(final set did a dropset with an additional 12)
BB Skullcrushers - 45X15, 65X12, 95X10, 95X9, 65X13
Bodyweight Dips -3X15


Strength is climbing at a stupid rate. I know the numbers aren't impressive but I'm used to maybe gaining a rep here and there from workout to workout and it's like I'm on cycle where I just throw a couple extra quarters on and bang out a full set. Muscle memory is awesome.

 

[Diesel618]

Off day today. Really wanted to get a good back day in but I felt very lethargic and frankly overtrained all day so I decided to take a day to let my CNS recover. I'm gonna hit back and bi's tomorrow and take Sunday off again as I'm sure the CNS will be fried from the deads and then start back Monday on a 2 on 1 off rotation.

I've been cheatin hella bad on my diet too. Had a personal sausage pizza and chicken strips at lunch today and then went out for pizza again with the girl. Hopefully all that saturated fat will help me come back strong tomorrow. That test and tren looked mighty tempting today. Almost had to call my sponsor lol.

 

[BFHammer]

If your worried about over training then you probably are. 45 minutes should be the maximum workout time before you trip you body into fat storage mode by doing it too long.

 

[Diesel618]

Back/Bi's/Calves/Cardio this morning

Deads - 135X10, 225X10, 315X10, 405X7, 225X10
Pullups - BW wideX10, 8, 7..BW CloseX10, 8
BB Rows - 135X10, 185X10, 225X8, 225X8, 185X10
Wide Pulldowns - 4 X15, 12, 10, 10
Close Cable Rows - 4X15, 12, 10, 10

Standing DB Curls - 25'sX15, 35'sX12, 45'sX8, 45'sX7, 35'sX12
Standing BB Curls - 45X15, 95X10, 95X10, 95X10
Machine Preacher Curls - 70X10, 60X12, 45X15, 70X8, 60X10, 45X12
Rope Cable Curls - 3X15

Standing Calf Raises - 6platesX25, 8 platesX20, 10 platesX15, 8 platesX20, 8 platesX18
Seated Calf Raises - 50X25, 90X15, 90X15, 50X25
Machine Angle Calf Raises - 3X15

33 minutes on eliptical burned 420 cals


Damn it feels good to be a gangster.


60 g whey shake in 2%, bowl of cereal
50 g Pure Pro shake from gym
3 sausage burritos from McDonald's (900 cals, 36 g's protein)
60 g whey shake in 2%
2 packets tuna (I think they're 5 oz each..too lazy to look right now...35 g protein each)

Gettin ready to go out to eat with the girl...probably have a good 10 oz steak with some broccoli and mashed potatoes, nd I'm sure I'll be able to get somethin solid in around 9 and then the casein shake before bed. No green beer for me today though. Happy St. Patty's day to all you non-addicts out there.

 

[Diesel618]

Off day today. Watching basketball all day. Went and mowed some grass earlier so I guess that kinda counts as cardio.

60 g whey shake in 2%, bowl of cereal
5 whole eggs
packet of tuna, PB n J on wheat bread


I guess I need to get goin on some food. I'm stuffing myself all day every day and I keep thinking how much better my body could be utilizing all this sickening food with some gear in me. FML. O well timed for some canned chicken and instant brown rice. yum.

 

[Diesel618]

I admit. I've been fibbing my numbers. Dunno why or how I got started doing it. I realized it will make it difficult to keep track of progress. Hope I pissed someone off. From here on out is 100% honesty. If I don't get that is.

Shoulders today:

Warm-up Lat Raises - 10'sX25, 15'sX15
Seated DB Press - 45'sX15, 60'sX10, 60'sX9, 60'sX8, 45'sX13
Lat Raises - 15'sX15, 20'sX12, 25'sX10, 20'sX12, 15'sX15
Rear Delt superset (bent side raises/bent rear raises) - 20'sX10-10, 20'sX10-10, 20'sX10-10, 20'sX10-10
DB Front Raises - 30'sX12, 30'sX12, 30'sX12, 30'sX12
DB Shrugs - 75'sX15, 85'sX15, 100'sX12, 100'sX13, 75'sX15 (I need bigger hands or straps for these, grip gave out before traps with the 100's)
Machine Lat Raises - 3 sets 15
Rear Delt Fly Machine - 3 sets 12
Upright Rows - 70X15, 80X12, 90X10, 70X15
Hammer Strenght Machine Press - 7 sets of 12 done FST-7 style - 1 plate per side


Damn I love me some volume. esp for my shoulders. I actually got all that done in just under an hour believe it or not. I always get painful pumps in my delts and I have to bend over and shake my arms out between sets. I can only imagine what it's gonna be like when I get some high octane gear in me.

60 g whey shake in 2%
bowl of cereal, 5 whole eggs
4 chicken strips, 4 or 5 oz hamburger
60 g whey shake in 2%
2 leftover BBQ leg quarters, good size serving of corn, fuckton of mashed potatoes, good serving of green beans
too many almonds
60 g whey shake in 2%


I'm out of casein protein and I forgot to pick some up today, so I'll just grab a packet of tuna or 2 before bed tonight.

LEGS TOMORROW BOY!!!

 

[Diesel618]

Absolutely demolished my legs today. A+ workout.

Squats - 135X15, 185X12, 225X8, 225X7, 225X6, 135X21 (yes I go ATG you assholes)
Hack Squats - 4platesX15, 4platesX15, 6X12, 6X12, 8X10, 4X15
Leg Press - 8platesX15, 10X15, 12X9, 10X15, 10X15
Leg Extensions - 5 sets of 15
Hammer Strength Kneeling Leg Curls - 4 sets 15
SLDL - 95X15, 95X15, 95X15
Lying Leg Curls - 3 sets of 15
Standing Calf Raise - 5 sets of 25-20 with 6 plates
Seated Calf Raises - 5 sets of 25-20 with 50 lbs (yep 2 quarters lol)
Walking Lunges - no weight, 100 yard parking lot or so, down, back, down, back (I got the idea from an article about Shawn Rhoden. He had been finishing his leg workouts with these, but carrying a 45lb plate to his chest. I could barely stay balanced and maintain good posture with no weight. Moral of story..IFBB pro's are strong)


Damn I'm still on a high of sorts from that workout. Didn't puke at all but I was just barely keeping it down during leg presses.


60 g whey shake in 2%
bowl of cereal, 5 whole eggs
quesadilla burger? (had a 4 oz patty in a quesadilla with cheese and peppers and what not. good stuff), 4 chicken strips
60 g whey shake in 2%
#5 from Jimmy John's
2 packets of tuna (4.5 oz each)


That's where I'm at. I NEED some good complex carbs in me after that workout but I'm out of rice and mashed potatoes. Maybe about 4 pieces of wheat bread? Would that be the end of the world as my carb source with the last meal? Maybe I'll just have 2 PB n J's on wheat bread and a protein shake and call it a night. That would put me at roughly 360 g protein for the day. It's decided.

I'm gonna finish the week with bi's/tri's/abs tomorrow then it's off to Vegas from Thursday-Monday. I haven't had an arm day since I started back so that'll be fun and I'm sure my body will appreciate the 5 days off since I haven't taken back to back days off in about 2 months now since I started back. I'll get a couple cardio days in there but no weights.

PEACE.

 

[Diesel618]

Arm day today. VOLUME VOLUME VOLUME!

close grip standing EZ bar curls - 50X15, 60X15, 70X12, 80X12, 90X10, 80X12
Incline DB Curls - 25'sX12, 25'sX12, 25'sX12, 25'sX12
Preacher Curls - 60X12, 60X12, 60X10
wide grip standing EZ bar curls - 60X15, 60X15
Life Fitness Machine Curls - lost count of sets but around 5 or 6 of 12-25 reps
Standing Hammer Curls - 20'sX20, 25'sX15

Close Grip bench - 135X15, 155X12, 185X10, 185X9, 155X10, 135X12
Rope Pressdowns - 5 sets of 15
Skullcrushers (EZ bar) - 60X15, 70X12, 80X10, 80X10
Bodyweight Dips - 3 sets of 15
One arm rope extensions - 2 sets of 12

Decline Twisting Situps - 3 sets of 10 to each side
superset with
Decline Straight Situps - 3 sets of 10
Hanging leg raises - 5 sets of 10
V-ups - 3 sets of 15


Another great workout. Ready to eat my ass off and recover for the next 5 days. Hopefully win enough in Vegas to justify a GH purchase. I got one more week of this high volume, higher rep stuff when I get back and then I'm gonna dial back the volume a touch and increase the weight and stay in the 8-10 rep range for my working sets so I can get a good idea of where my strength is for a starting point fpr this cycle.

I'm gonna start putting the times of my meals and workouts so I can appear more organized.

6:45 AM - 60 g whey shake in 2%, Fish Oil, Vitamins (Multi, B-complex, C, and D-3)
7:30 AM - bowl of cereal, 5 whole eggs, 16 oz NOS, all the other support supps
12:15 PM - 4 oz hamburger, 4 chicken strips
3:00 PM - ABB N.O. Speed Stack (300 mg caffeine, bunch of arginine/N.O. B.S., and 0 sugar)
3:30 PM - Workout
5:00 PM - 52 g whey shake in water
6:15 PM - 8 oz chicken breast (pollo loco), 1 soft taco w/ ground beef
7:30 PM - 60 g whey shake in 2%


My mom gave me her leftover fajita meat to take home so I'll eat that around 9 or so with some creative carb source and then the casein shake before bed.


Wish I were juicing

 

[Miss Springsteen]

Great log! Very impressive and super detailed, keep up the great work!

 

[BFHammer]

Way better log than mine, it's pretty sorry looking. I'd better step it up.

 

[Diesel618]

Eh I'm a loser. I try not to go out very much these days so I can focus on what I'm trying to do with my body 100%, so at night when I get off work and homework is done I just end up messing around on here until bed time most nights. Kind of like a daily inventory and writing it all down helps me stay accountable.

I ate like absolute shit today. Woke up at 2:30 AM and had a shake and some cereal then headed for the airport, had a muscle milk right before boarding the plane, and didn't get a real meal in until after we landed in Vegas, which wasn't even a real meal just a few breakfast burritos. Continued eating like shit all day. Had a sub, some sushi, and some pizza, and 1 more shake. I'm lucky if I broke 3000 cals and 300 g's protein today. I have to step it up.

Quads are still on fire from Tuesday's assault. May have taken it a bit too far, but I'll always error on the side of overtraining.

 

[PhuckOff]

umm... if you dont mind me asking, what is your diet based on?
And have you tried the warrior diet?

 

[Diesel618]

Not really based on anything other than getting 350 g's of protein and 3500 cals as a bare minimum and as many good carbs as I can stomache. Where can I find some info on this warrior diet?

 

[Diesel618]

So much for taking 5 straight days off. 2 was too many. I stopped in one of the area Gold's this morning for a nice workout. (not the flamingo location or whatever that Jay and Dennis train at but a decent gym nonetheless).

Chest/Back..ALL SUPERSETS!

DB Incline Press - 45'sX15, 60'sX12, 80'sX12, 80'sX10, 75'sX11
superset w/
Wide Grip Pullups - BWX10, BWX10, BWX10, BWX9, BWX8

Incline BB Press - 165X12, 165X10, 155X12, 155X10, 135X12
superset w/
Bent Over BB Rows - 155X12, 155X12, 155X12, 155X12, 155X12

Incline DB Flies - 35'sX12, 35'sX12, 35'sX12, 35'sX12
superset w/
Wide Cable Pulldowns - 12, 12, 12, 12

Cable Crossovers - 12, 12, 12
superset w/
Close Low Cable Rows - 12, 12, 12


that's all I had in me but it was hella intense. Drippin sweat and huffin from start to finish.

60 g whey shake in 2%
complimentary breakfast - 2 biscuits, hella eggs, 2 slices french toast w/ syrup
1 packet tuna (4.5 oz), Gatorade
60 g whey shake in water
workout
60 g whey shake in 2%


Bout to have a nice big solid meal and then try to lose my rent money to card sharks. Whoever said you can't have fun in Vegas sober was retarded. I'm havin a ball!

 

[PhuckOff]

Not really based on anything other than getting 350 g's of protein and 3500 cals as a bare minimum and as many good carbs as I can stomache. Where can I find some info on this warrior diet?

Look it up on google. It's basically the diet we had when we were cavemen, where we couldn't go out to get food until night because of predators.You eat every three
hours,but only raw fruits and veggies, and yogurt
until dinner time, tha,ts when you eat your
proteins ,dairy, grains and shit like that. But it tells you to stop eating dinner when you get thirsty cuz that's our bodys natural warning that we've had enough.

 

[Diesel618]

No thanks. It took a long time for us to make it to the top of the food chain. Why would I want to revert back and undo evolution? I like eating meat all day long. You should try it.