Generic Labs Log

[BlueJayMuscle]

I do this every few months for 4 weeks...

Monday - Back, Bi's, Legs
Pull ups (wide grip) - 50 reps
Bent Rows - 4x10,8,8,6
DB or Cale Rows - 3x10
Straight Bar Curls - 4x10,8,8,6
Seated Alt DB Curls - 4x8-10
Preacher Curls - 3x8-10
Squats - 5x12,10,8,8,6
Deadlifts - 3x8,5,3
Extentions - 3x10-12
Standing Calf Rasies - 4x15-20

Tuesday - Chest, Shoulders, Tri's
Bench - 4x10,8,6,4 Every 3rd week use DB
Incline - 4x12,10,8,8
DB Flyes - 4x8-10
Seated Military Press - 4x10,8,8,6
Arnold Press - 3x8-10
Side Lateral Raises - 3x10-12
Tricep Extensions - 10,8,8,8
DB French Press - 3x8-10
Tricep Pushdowns - 3x10-12 Alt bar each week

Thursday - Back, Bi's, Legs
Lat Pulldowns - 3x10-12 superset with T Rows - 3x12
Hyperextensions - 3x15
BB Curls - 3 sets of 21's
Alt Hammer Curls - 3x10 superset with Cable Reverse Curls 3x10-12
Alt DB Curls - 2x Run the rack superset with Preacher Curls - 3x Stripping method
Squats - 4x10,8,8,6 superset with Leg Press - 4x12,10,10,15
Leg Extensions - 3x12-15 superset with Leg Curls 3x10-12
Lunges - 2x12
Standing Calf Raises superset with Seated - 4x15-20

Friday - Chest, Shoulders, Tri's
Bench Press superset with DB Flyes - 3x10-12
Incline superset with Cable Crossovers - 3x10-12
Push ups - As many as you can in 2 minutes
Side, Front, Rear Laterals, Upright Rows, and Shrugs - 2x5,4,3
Close Grip Bench Press superset with Skullcrushers - 3x12-15
One Arm French Press - 3x10-12 superset with Dips - 3xfailure
Rope Pushdowns superset with Overhead Rope Pushdowns - 3x15

I really like this plan! I'll probably do it with slight modifications.

And bmw any suggestions on how to get 400-500 g of protein daily?? I have virtually unlimited food supply

 

[Anabolic5150]

I really like this plan! I'll probably do it with slight modifications.

And bmw any suggestions on how to get 400-500 g of protein daily?? I have virtually unlimited food supply

I'll chime in if I may, eating that much protein can be miserable to say the least. Protein shakes are a life saver here, some say not to have more then one shake a day and I say bullshit. At my biggest, I was trying to eat 600-700g of protein a day and was sick to my stomach from the sheer volume of food. Shakes were and easy way to get at least half that requirement. Just my opinion, but I've been there and done that, it works.

 

[bmw]

I'll chime in if I may, eating that much protein can be miserable to say the least. Protein shakes are a life saver here, some say not to have more then one shake a day and I say bullshit. At my biggest, I was trying to eat 600-700g of protein a day and was sick to my stomach from the sheer volume of food. Shakes were and easy way to get at least half that requirement. Just my opinion, but I've been there and done that, it works.

exactly! I think that's the only way unless you're Andre the Giant. 2-2.5 grams of protein per pound should be the goal IMO. Keep the sources clean and the carbs down and the good fats moderate to high and you shouldn't put on much fat (a little cardio can help if needed). But shakes are necessary to do this. I was doing 3-4 a day at the most for about half my intake (total intake around 600g). People that say one shake a day are all the 6 foot 200 pounders who always stay about 200 pounds cycle after cycle, year after year. Hmmm...

 

[bmw]

oh and DC Training FTMFW!

 

[Anabolic5150]

oh and DC Training FTMFW!

I LOVE DC Training!! Have done it for years!!

 

[Juiced_Monkey]

I'll chime in if I may, eating that much protein can be miserable to say the least. Protein shakes are a life saver here, some say not to have more then one shake a day and I say bullshit. At my biggest, I was trying to eat 600-700g of protein a day and was sick to my stomach from the sheer volume of food. Shakes were and easy way to get at least half that requirement. Just my opinion, but I've been there and done that, it works.

I hear ya brother, at my highest protein intake, I would have 2 shakes, my whole day had one objective, eating.. not enough hours to get it all in at times.

 

[BlueJayMuscle]

I'm actually terrible at counting protein from meat.. I know its like 34g of protein per 5 ounce chicken right? what about in a slice of ham?

Lately I've been having 4 shakes a day and guaranteed 2-3 PB and Banana sandwiches. Plus breakfast lunch and dinner

 

[Anabolic5150]

I'm actually terrible at counting protein from meat.. I know its like 34g of protein per 5 ounce chicken right? what about in a slice of ham?

Lately I've been having 4 shakes a day and guaranteed 2-3 PB and Banana sandwiches. Plus breakfast lunch and dinner

I hate posting this, but I'm gonna show you a day from my food log in 2004. I was 300 pounds plus, thick and strong as shit.

Meal 1- 75g whey isolate, 4 whole eggs, 2 cups dry oatmeal
Meal 2- 12 ounces cooked chicken, 2 cups rice and 1 cup broccoli
Meal 3- 50g whey isolate, 50g dextrose, 15g creatine and 15g glutamine pre training
Meal 4- 100g dextrose, 100g whey isolate, 15g creatine and glutamine, 45 minutes later 20g BCAA's
Meal 5- 16 ounces of 97% lean ground beef, 2 cups white rice, salsa and fresh tomatoes
Meal 6- 75g whey isolate, 2 tbsp natty peanut butter
Meal 7- 75g whey isolate, 1 cup cottage cheese

If I woke up at night to pee, another 50g whey isolate shake. Also too 30-40g fish oil a day, took all kinds of vitamins, minerals, support supplements etc. Eat big, get big. Did 60 minutes low intensity cardio 3 times a week, trained DC 3 days a week heavy as shit.

 

[NoCode8511]

Meal 1- 75g whey isolate, 4 whole eggs, 2 cups dry oatmeal
Meal 2- 12 ounces cooked chicken, 2 cups rice and 1 cup broccoli
Meal 3- 50g whey isolate, 50g dextrose, 15g creatine and 15g glutamine pre training
Meal 4- 100g dextrose, 100g whey isolate, 15g creatine and glutamine, 45 minutes later 20g BCAA's
Meal 5- 16 ounces of 97% lean ground beef, 2 cups white rice, salsa and fresh tomatoes
Meal 6- 75g whey isolate, 2 tbsp natty peanut butter
Meal 7- 75g whey isolate, 1 cup cottage cheese

Damn thats some serious eating right there! After trial and error over the past few years with lifting and nutrition, I finally found my sweet spot. I wanted to also post this meal plan I follow during my bulking phase.

Breakfast-
4 Eggs
2 Slices of cheese
1 Cup of oatmeal
1 Cup of OJ

Post-Workout-
Protein Shake 33 grams
1 Cup of strawberries
8 OZ of milk

Lunch-
8 OZ chicken breast
1 Large baked potato
1 Cup of lettuce/dressing

Snack-
10 OZ canned tuna
2 OZ of almonds

Snack-
10 OZ Tilapia
1 Large baked potato
1 Cup of lettuce/dressing

Dinner-
8 OZ Steak
1 Cup Brown rice
1 Cup of Broccoli

Before Bed-
Protein Shake 33 grams
1 Large Apple

Total Calories = 4663... Fat(g) = 175.8... Carbs(g) = 160.4... Prot(g) 394.4

The fat is a little high but I like it that way. I was once really skinny and couldnt put weight on for my life.

 

[Anabolic5150]

NoCode, I like the looks of that. My issue was that I had very little appetite even when doing cardio. I only ate 2 or 3 solid food meals a day, a lot of that was due to age at the time (44). At 51, my appetite is even less, I seriously could eat only one solid meal a day although it would be massive. I make myself eat at least 2 solid meals a day, and honestly most have been shitty lately.

Need to get back focused on diet and training, but with my baby girl, wife and triceps not being 100%, I just like being at home with my girls and my dogs.

 

[NoCode8511]

Thanks! I had some help along the way. You sent me to fitday.com which was a great move. I have a note pad to keep track of everything I eat. I needed a major change awhile back... I went from 160lbs to 104lbs from depression. We all hear people say nutrition is key and its the truth. I have made a serious change with just eating right, and I havent been on gear since Dec.

Im sure you can eat maintenance calories w/ some shakes in there. Take care of the home life first!

 

[Anabolic5150]

Thanks! I had some help along the way. You sent me to fitday.com which was a great move. I have a note pad to keep track of everything I eat. I needed a major change awhile back... I went from 160lbs to 104lbs from depression. We all hear people say nutrition is key and its the truth. I have made a serious change with just eating right, and I havent been on gear since Dec.

Im sure you can eat maintenance calories w/ some shakes in there. Take care of the home life first!

Glad I could help if even in just a small way. Depression is no joke man, you take care of yourself. And I'll get back on the horse, just loving the home life so much now. Thanks Bro!!

 

[BlueJayMuscle]

Thanks! I had some help along the way. You sent me to fitday.com which was a great move. I have a note pad to keep track of everything I eat. I needed a major change awhile back... I went from 160lbs to 104lbs from depression. We all hear people say nutrition is key and its the truth. I have made a serious change with just eating right, and I havent been on gear since Dec.

Im sure you can eat maintenance calories w/ some shakes in there. Take care of the home life first!

Good to hear you're doing well now.

So to preface this, I play rugby also 4 times a week for almost 3 hours and is consistent medium to high intensity cardio.

My diet currently is this: (plus or minus 500 calories here or there)

Morning: vitamins, 34g 100% whey shake
Breakfast: 2-3 pb and banana sandwiches with 1 cup plain yogurt
Snack: 1 cup rice. A good size chicken breast idk oz. veggies
34g 100% whey shake hour before workout
Preworkout: BCAAs, creatine
Postworkout: creatine, 34g 100% whey shake, 1 cup rice, twice the amount of chicken I had for snack earlier
Dinner: 2 cups rice, lean red meat, veggies
Late night: 4 whole eggs, 2 pieces French toast, fruit, 2 cups cottage cheese (this is post rugby practice)
Before bed usually one more shake

Feedback would be awesome. Keep in mind I am gaining currently and this has been working. Just wanna hear criticism really.

Today is the last day of dbol. Upping to 70mg ED of prop for 3-4 more weeks

 

[bmw]

NoCode, I like the looks of that. My issue was that I had very little appetite even when doing cardio. I only ate 2 or 3 solid food meals a day, a lot of that was due to age at the time (44). At 51, my appetite is even less, I seriously could eat only one solid meal a day although it would be massive. I make myself eat at least 2 solid meals a day, and honestly most have been shitty lately.

Need to get back focused on diet and training, but with my baby girl, wife and triceps not being 100%, I just like being at home with my girls and my dogs.

funny how other things in life become so much more important than BBing and how the importance of being huge, etc. really diminishes in comparison to things like family and health, et.al.

 

[Anabolic5150]

funny how other things in life become so much more important than BBing and how the importance of being huge, etc. really diminishes in comparison to things like family and health, et.al.

Absolutely! Got on the scale this morning, I am 240 pounds, down from 320 a year ago. I was kind of saddened, I worked my ass off to get that big. Then I walked out and my wife is giving the baby a bottle and she is just in her zone. Suddenly, being big didn't matter one fucking bit, not one.

 

[Anabolic5150]

Good to hear you're doing well now.

So to preface this, I play rugby also 4 times a week for almost 3 hours and is consistent medium to high intensity cardio.

My diet currently is this: (plus or minus 500 calories here or there)

Morning: vitamins, 34g 100% whey shake
Breakfast: 2-3 pb and banana sandwiches with 1 cup plain yogurt
Snack: 1 cup rice. A good size chicken breast idk oz. veggies
34g 100% whey shake hour before workout
Preworkout: BCAAs, creatine
Postworkout: creatine, 34g 100% whey shake, 1 cup rice, twice the amount of chicken I had for snack earlier
Dinner: 2 cups rice, lean red meat, veggies
Late night: 4 whole eggs, 2 pieces French toast, fruit, 2 cups cottage cheese (this is post rugby practice)
Before bed usually one more shake

Feedback would be awesome. Keep in mind I am gaining currently and this has been working. Just wanna hear criticism really.

Today is the last day of dbol. Upping to 70mg ED of prop for 3-4 more weeks

There is the answer to your request for feedback. I am a firm believer, if it ain't broke, don't fix it. Ride what you are doing as long as it continues to work, then small tweaks before radical changes.

 

[BlueJayMuscle]

There is the answer to your request for feedback. I am a firm believer, if it ain't broke, don't fix it. Ride what you are doing as long as it continues to work, then small tweaks before radical changes.

haha got it.

Starting DC training tomorrow. On off days I'm gonna try to get a lot of core and abs done.

 

[DaHawk]

I'm actually terrible at counting protein from meat.. I know its like 34g of protein per 5 ounce chicken right? what about in a slice of ham?

Lately I've been having 4 shakes a day and guaranteed 2-3 PB and Banana sandwiches. Plus breakfast lunch and dinner

You can use fitday.com, u can log what u eat & it breaks down the macros for u.

 

[BlueJayMuscle]

You can use fitday.com, u can log what u eat & it breaks down the macros for u.

Great idea. Started logging there.

Ordered formeron should be here soon to replace aromasin. Gonna do a pump in morning and before bed

For PCT should I still take clomid with formeron or just formeron?

 

[Anabolic5150]

Great idea. Started logging there.

Ordered formeron should be here soon to replace aromasin. Gonna do a pump in morning and before bed

For PCT should I still take clomid with formeron or just formeron?

I dont PCT, no need. Maybe PM brundel and ask him directly.

 

[bmw]

haha got it.

Starting DC training tomorrow. On off days I'm gonna try to get a lot of core and abs done.

you serious? LOL! He just said (and I agree 100%) if it ain't broke, don't fix it. Keep doing what you're doing till it stops working and then make small adjustments before making any radical changes. DC is a RADICAL CHANGE!! If you are gaining off what you are doing, don't change it. Not yet.

DC is an advanced training method that is usually recommended to very experienced trainees who have tried everything else and still aren't seeing gains or progression. It's not simply just the training either, it's the training, the eating, the extreme stretching, the things incorporated into the training and the fact that you'd better know your body (what it likes and dislikes, how it responds, what it can and can't handle, etc.) extremely well before doing DC.

Save DC for some other time bro. I'm not even sure how you can possibly be ready to "do" DC training after only reading up on it for a day or two either. Where did you read about it? How much did you study it? How long did you study it? Are you really ready to follow it 100% without changing it? Without adding more volume to it? Without adding or taking away anything from it?

I hope you're kidding.

 

[BlueJayMuscle]

you serious? LOL! He just said (and I agree 100%) if it ain't broke, don't fix it. Keep doing what you're doing till it stops working and then make small adjustments before making any radical changes. DC is a RADICAL CHANGE!! If you are gaining off what you are doing, don't change it. Not yet.

DC is an advanced training method that is usually recommended to very experienced trainees who have tried everything else and still aren't seeing gains or progression. It's not simply just the training either, it's the training, the eating, the extreme stretching, the things incorporated into the training and the fact that you'd better know your body (what it likes and dislikes, how it responds, what it can and can't handle, etc.) extremely well before doing DC.

Save DC for some other time bro. I'm not even sure how you can possibly be ready to "do" DC training after only reading up on it for a day or two either. Where did you read about it? How much did you study it? How long did you study it? Are you really ready to follow it 100% without changing it? Without adding more volume to it? Without adding or taking away anything from it?

I hope you're kidding.

I've done 6 weeks of the current workout and am definitely overdue for a low volume high intensity routine and you dudes threw out that idea. Did a bunch of research and I'm down. I read up on a bunch of sites. I get the rest pause concept and why to do it. Not sure about the stretching though. Care to explain?

I was thinking an every other day split

1. Chest, shoulders, tris, back width, back thickness
2. Biceps, forearms, calves, hamstrings, quads

Chest workouts I'll cycle through: inclined, declined, flat bench. First barbell then dumbbell then repeat
Shoulder workouts: shoulder press, hammer incline, all different angles of military
Triceps: close grip, dips, skullcrushers
Back width: pull ups, lat pull downs
Back thickness: deadlift, tbar row, bent over rows
Bicep: barbell and dumbbell curls and preacher curls, cable curls
Forearms: hammer curls
Calves: seated and standing calf raise
Hams: leg curls, stiff leg deadlifts
Quads: squat, leg press

Maxed bench today (killed 335 lbs like cake which was previous max got 355 lbs) and did cardio. Not much resistance training. I'm ready to commit to DC.

 

[Anabolic5150]

BlueJay, read more on DC before you start. You have a grasp of it, but some things you suggest doing are wrong. My baby is sick and laying on me, I'll add more later when I'm on my laptop and not my phone.

 

[BigBird]

Just skimmed through the log to familiarize myself on the details. It's late, my wife and I got a toddler, worked all day and then went to gym so I'm a bit clouded at the moment...lol. However, at 5'8" and 210lbs currently, I am striving to reach 220 while lowering BF from its current status of 10-11 down to at least 9 or even 8. Decided to get a littel "exotic" in that my first two exerises will be using very heavy weight for low reps i.e 3-6/7 and next 2-3 sets of exercises for same body part will be a bit lighter such as 8-10 or even 12 rep range. For example, earlier this evening I blasted chest via:

3 sets Flat Dbell presses with 120lb dbells, each set 6/7 reps (could've pushed another 1 or 2 reps though)
4 sets Incline hammer press increasing weight each set: 1st set was 8 reps, 2nd was 6, 3rd was 4 and 4th was 3 with a spot to start the first one
Then I increased reps on the next two movements -
4 sets incline barbell press with 225 x 12 reps
3 sets seated pec deck, 1st set 15 reps, 2nd for 12 and 3rd for 8-10
Burned out w/ one set flat bench dbell flies for approx 15 reps
This just happens to be my chest routine for 4 weeks and each week I swap the pec deck for incline/decline cable crossovers.
Been working for me very well. Just throwing it out there as an example of what others (such as myself) have been doing that works but to each his own.

I then finished by doing 3 sets of weighted dips for 12, 8, 6 reps (increasing weight each set)

Followed by seated dips with feet elevated (using 2 flat benches) Not sure of correct term but I always call them "Arnold Dips" b/c seen him in pics doing these.

4 sets of 12, 10, 8 , & 4, increasing weight balanced on my mid-section each set

Overall, may seem like all over the place but I have grown particularly fond of going heavy weight/low reps for the first 2 movements/exercises of each body part on given day. For the most part, I listen to my body and adjust weight and movements when necessary and after X amount of time I will do a complete overhaul of my workouts while still incorporating heavy weights/low reps to varying degrees.

Nice log you're keeping and you seem to have a good approach to the arean of working out/bodybuilding albeit you are indeed on the younger side. Take that from a soon to be 36yr old. Did one BB show back in 1997. Didn't win a trophy but my manager and gym sponsor showed me the film they took and damn I looked good. Was 21yrs old and 6.5% BF weighing 181. Not big but definitely looked bigger than I truly was due to vascularity, etc. Also, started cycling at a young age but took several years off of gear completely from approx early/mid 20s to early 30s.

 

[BlueJayMuscle]

Just skimmed through the log to familiarize myself on the details. It's late, my wife and I got a toddler, worked all day and then went to gym so I'm a bit clouded at the moment...lol. However, at 5'8" and 210lbs currently, I am striving to reach 220 while lowering BF from its current status of 10-11 down to at least 9 or even 8. Decided to get a littel "exotic" in that my first two exerises will be using very heavy weight for low reps i.e 3-6/7 and next 2-3 sets of exercises for same body part will be a bit lighter such as 8-10 or even 12 rep range. For example, earlier this evening I blasted chest via:

3 sets Flat Dbell presses with 120lb dbells, each set 6/7 reps (could've pushed another 1 or 2 reps though)
4 sets Incline hammer press increasing weight each set: 1st set was 8 reps, 2nd was 6, 3rd was 4 and 4th was 3 with a spot to start the first one
Then I increased reps on the next two movements -
4 sets incline barbell press with 225 x 12 reps
3 sets seated pec deck, 1st set 15 reps, 2nd for 12 and 3rd for 8-10
Burned out w/ one set flat bench dbell flies for approx 15 reps
This just happens to be my chest routine for 4 weeks and each week I swap the pec deck for incline/decline cable crossovers.
Been working for me very well. Just throwing it out there as an example of what others (such as myself) have been doing that works but to each his own.

I then finished by doing 3 sets of weighted dips for 12, 8, 6 reps (increasing weight each set)

Followed by seated dips with feet elevated (using 2 flat benches) Not sure of correct term but I always call them "Arnold Dips" b/c seen him in pics doing these.

4 sets of 12, 10, 8 , & 4, increasing weight balanced on my mid-section each set

Overall, may seem like all over the place but I have grown particularly fond of going heavy weight/low reps for the first 2 movements/exercises of each body part on given day. For the most part, I listen to my body and adjust weight and movements when necessary and after X amount of time I will do a complete overhaul of my workouts while still incorporating heavy weights/low reps to varying degrees.

Nice log you're keeping and you seem to have a good approach to the arean of working out/bodybuilding albeit you are indeed on the younger side. Take that from a soon to be 36yr old. Did one BB show back in 1997. Didn't win a trophy but my manager and gym sponsor showed me the film they took and damn I looked good. Was 21yrs old and 6.5% BF weighing 181. Not big but definitely looked bigger than I truly was due to vascularity, etc. Also, started cycling at a young age but took several years off of gear completely from approx early/mid 20s to early 30s.

Hm that's an interesting routine. Thanks for the input.

 

[Anabolic5150]

I've done 6 weeks of the current workout and am definitely overdue for a low volume high intensity routine and you dudes threw out that idea. Did a bunch of research and I'm down. I read up on a bunch of sites. I get the rest pause concept and why to do it. Not sure about the stretching though. Care to explain?

I was thinking an every other day split

1. Chest, shoulders, tris, back width, back thickness
2. Biceps, forearms, calves, hamstrings, quads

Chest workouts I'll cycle through: inclined, declined, flat bench. First barbell then dumbbell then repeat Barbell bench is not recommended and you don't change from barbell to dumbbell week to week
Shoulder workouts: shoulder press, hammer incline, all different angles of military You pick 3 exercises and rotate through them, don't change the exercise or the angle or whatever until you have stopped progressing either in weight or reps on that exercise
Triceps: close grip, dips, skullcrushers
Back width: pull ups, lat pull downs Only 2 exercises??
Back thickness: deadlift, tbar row, bent over rows
Bicep: barbell and dumbbell curls and preacher curls, cable curls Again, don't switch between barbell and dumbbells
Forearms: hammer curls One exercise? Need 3.
Calves: seated and standing calf raise Need 3 exercises
Hams: leg curls, stiff leg deadliest 3 exercises, repeating myself now
Quads: squat, leg press Same thing

Maxed bench today (killed 335 lbs like cake which was previous max got 355 lbs) and did cardio. Not much resistance training. I'm ready to commit to DC.

I'm in bold. Read more about DC, you have an idea what to do, but not enough to start the program in my opinion.

 

[BlueJayMuscle]

I'm in bold. Read more about DC, you have an idea what to do, but not enough to start the program in my opinion.

I saw all that when reading about it but articles I read didnt explain why you need 3 exercises for each.. my gym is decently limited also.

Why would rotating through 2 exercises not be enough? Why not rotate until you stop gaining? Why is flat barbell bench or switching between barbell and dumbbell not recommended?

I've always learned and put into practice that variation is good with lifts.

Sorry for all the why questions just trying to understand

 

[Anabolic5150]

BlueJay,

Gonna feed and change the baby and then I'll respond. You ask good questions and I'll answer as soon as I can.

 

[Anabolic5150]

I saw all that when reading about it but articles I read didnt explain why you need 3 exercises for each.. my gym is decently limited also. If your gym is limited, is another available? Maybe a second gym?

Why would rotating through 2 exercises not be enough? Why not rotate until you stop gaining? Why is flat barbell bench or switching between barbell and dumbbell not recommended? 2 exercises mean that you will stall too quick, limiting time on your blast. And switching back and forth doesn't allow proper tracking of progression. You can do it your way, but then it is not DC.

I've always learned and put into practice that variation is good with lifts. And that is true, but DC knows what he is doing and I for one never question him.

Sorry for all the why questions just trying to understand

It's cool, knowledge is king!!


I'm in bold.

 

[bmw]

Anabolic is 100% correct. Please listen to him if you are truly considering doing DC.

also, I don't know where you have been reading for DC info, but the best place for the info from the source is over at intense muscle.