It's DIET time! Bitin' the bullet

[StRoNg_WoN]

Ok kids... Last meal of the night... some Cottage cheese... Yummmmmmaaahhhhyyy....

I also got into this whole Tilapia/white fish deal..

AWWWWW YEA!!! TILAPIA YEA!!!

Not bad! 350 for 15 minutes? Are you kidding me? That's some serious quick protein kid!

I fire on some "Salmon" club house seasoning, and VOILA! 2 servings of fish... YEA!!

Here's an 'shot' of me prepping foods, and the blender etc.. for the morning... just to show you the kitchen can and WILL get kinda chaotic... unlike some of these 'how to eat bodybuilder food' vids...

Hmmmm.. ok well it's not THAT Chaotic... but yea... I just wanted to put another pic up..

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 202.1lbs

*Yawn* good morning folks... Same weight as yesterday.. interesting. My face looks like someone injected water under my eyes... I can actually hear my head sloshing as I walk... I just did .5 CCs of Letro last night... we'll see what's up... might kill the libido there for a few days... ahhh well... we'll see...

Ok... so woke up... coffee... daily vits (same as the previous pics)... and food:

Same shit... different day:

Morning shake... Eggs for Breaky on top fish, and broccoli under that... then chicken and broccoli under that... Preworkout drink next to that, and post workout shake next to that... Almonds in the last container, and Water for a bit... Good times.

I think I'm gunna re-tool things... and up my calories somewhat...

I'm tired as SHIT... I fell asleep on the couch for 2 - 3 hours last night, and wasn't able to get to bed until 3:30am... woke up @ 7:15am, and feel like a sack of shit... training outta be good... NOT... :S

 

[Essie]

Things are looking great!

 

[StRoNg_WoN]

Thanks brutha.. Got some food in me.. feelin' great ! Can't WAIT to KILL IT later on! ME Upper... My favorite.. I'm startin' up my 4th week there.. so I'm changing up all my main exercises... This style of training is amazing... I LOVE IT!

 

[StRoNg_WoN]

Not much goin' on today... My internet is BROKEN at the moment... so I'm waiting for it to be back in full swing before making more updates... Today was Dynamic Legs... but I forgot my shorts... so I gotta get them, and head back out...

I'll keep you all posted.

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 203.2lbs

Man... O man... didn't sleep all that well... BALLZ!

Ahhh well whatever... tonight I'm going to meet my friend Julie... we're gunna do a RUN! YAY! I'm SOOO not a runner... but it'll be good for me...

Food for tha day:

Meal 1:

Eggs... 6 of them

Meal 2:

7oz Tilapia
1 cup of Broccoli
1 oz of Almonds

Meal 3:

7oz Tilapia
1 cup of Broccoli
1 oz of Almonds

* * * Go for a run * * *

Meal 4:

Whey Shake

Meal 5:

Whatever Julie makes for dinner

Meal 6:

Cottage Cheese? Sounds good..

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 200.3lbs

Hey kids... what's shakin'... ?

Kinda shit the bed there on these updates. Sorry about that... :S

The internet is STILL down, so it's tough to update things. I'm on my LAST week of Dbol, I finish up Wednesday. My nips are just starting to act up NOW. I'm up 8ish lbs since the start... not too too bad, and am not holding much water.

My lifts are amazing, veins running though my delts when I hit side lateral raises, and bicep curls... I LOVE it. Things are REALLY starting to move.

Wednesday will mark the start of my 5th week, so I'll get some updated photos up for a month... see where we're at in comparison to the ones before.

I had a GREAT breakfast this morning:

• 4 whole eggs
• 6 strips of Bacon
• 2 slices of whole wheat toast
• 1 BIG ol' glass of H20

Yummy stuff.

Today I took off from the gym... it was raining out, and my kid wanted to go to the movies, so I took her to see RIO!!



Pretty funny stuff! I really enjoyed it.

Tomorrow we are up and at'em early... Gunna have a good breakfast, then try and hit up ME Lower Body.

I put some ribs in too cook about 2 hours ago:

I made a homemade dry rub with:

• Brown sugar
• Garlic powder
• Onion powder
• paprika
• Cayenne Pepper
• Chili Powder
• Salt
• Pepper

I rubbed them down, then let them sit in a ziplock all night long. Next morning, I took them out, and slow cooked them for about 2.5 hours in the oven on 200F

Every hour on the hour I'd pull the bitches out, and SLATHER them with this shit:

OH!! Bell just rang!!

Check out THESE bad boys:

Lunch tomorrow is gunna be SICK!! I can't WAIT to tear into these!! YUMMMMMERS...

 

[StRoNg_WoN]

Well tomorrow didn't come quick enough... I ate 1/2 a rack... REDONCULOUS... WOW....

 

[Essie]

^^^^^ LOL!!!! Hope you enjoyed it!

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 204.8lbs

I'm heavier today! YAY!!

Made a PHAT ASS breakfast...

• 3 eggs
• 2 toasts
• 4 pieces of bacon
• 3/4 cup of oats
• a handful of blue berries
• Coffee
• Crystal Lite
• Water

Gunna hit up the gym in a bit... can't wait...

 

[StRoNg_WoN]

Ok.. so updates...

I forgot to post up my RE - UPPER workout:

A. Repetition Lift - 4 sets of 8 - 12 reps:

DB Bench Press

55 x 15
55 x 15
55 x 12
55 x 8+1

B. Lat/Upper back Superset - 3 - 4 sets of 8 - 12 reps:

Close Grip PullDowns
Rear Delt Flyes

120 x 16
130 x 10
130 x 9
130 x 7

22.5 x 15
25 x 9
25 x 9
25 x 8

C. Medial Delts - 4 sets of 8 - 12 reps:

DB Lateral Raises

22.5 x 12
30 x 8
25 x 9
25 x 10

D. Traps/Arms Superset - 3 sets of 8 - 10 reps:

Behind the Back Barbell Shrugs
Triceps Pushdowns (15 - 25 reps each set)

135 x 12
155 x 16
155 x 14

50 x 20
50 x 15
50 x 15

E. Grip Forearm 3 sets of timed sets

Plate pinches

10lbs x MAX
10lbs x MAX
10lbs x MAX

 

[StRoNg_WoN]

I made a great lunch with the kiddo today!! RIBS and Squash! YEA!!

She liked it...

Savage...

 

[StRoNg_WoN]

Today I went with the kid to the Gym... it was ME - lower Body...

I'll tell ya what's bitter sweet... I CAN'T FIT INTO MY PANTS ANYMORE!! The ass it getting worn, and the legs are too small! Haha! Time to get some new ones... :S

New Workout... THAT'S always fun!!

I LOVE bringing my daughter to the gym... she encourages me, and helps me with the heavy sets... works well actually...

Box Squats (Working up to one set of 3 - 5 reps)

135 x 5
185 x 5
225 x 5
275 x 4
315 x 1

*** Those were killer man... on the last one I got TOTALLY STUCK on the box! haha! I just dug deep, and got that bitch back up... Grunted REALLY loud... ahhh well.. lol

Step Ups on a box (3 sets of 6 - 12 reps)

25 x 7 (not bad)
25 x 8 (Decent, coulda done more)
25 x 9 (Decent, coulda done even more... but wanted to leave a little in the tank)

DB RDLs (3 sets of 8 - 12)

90 x 12 (Surprisingly easy)
100 x 13 (KILLED IT)
100 x 7 (Pretty toasted)

ABS 3 sets of:

Hanging Leg Raises

The kid wanted to goof around a bit... and didn't want to go yet.. so I finished up with 20minutes of intervals on the tread mill... I was absolutely MURDERED... Awesome shit...

Seriously... I was done.... DONE!!

Had a post workout shake:

• 3 scoops of whey
• 2 scoops of Malto

Just got in the house... and I'm right finished... I just wanna go to bed... so I'm gunna have a tea, and unwind.. then maybe eat another meal, and bed...

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 198.8lbs

Pretty light today.. weird...

Anyway... WOW I'm EXHAUSTED.. NO idea by.. but I am just COOKED... musta really killed legs yesterday... who knows...

Well today I got all mah food... I've decided to switch things up from 40/30/30 to 50/20/30... so slightly less carbs, and more protein... I'm thinking this may be a better choice, as the gear will help me assimilate the extra protein, and I'm hoping to feel a little less bloated and watery...

So... meals are as follows:

Meal 1:

• 3 scoops of Protein
• 1/2 Cup of oats
• 1/2 a banana

Meal 2:

• 12 whole eggs
• 1 Cup of spinach

Meal 3:

• 9oz of Chicken Breast
• 1 cup of Broccoli
• 1oz of Almonds

Meal 4:

• 2 Cans of Tuna
• 1 cup of Broccoli
• 1Tbsp of Olive oil

Then I'm gunna have my regular PWS:


Meal 5:

• 3 scoops of Protein
• 1 Scoop of Malto

And dinner:

Meal 6:

• The rest of those Ribs... LOTS
• 1 Cup of Broccoli
• 7oz of Sweet Potato

Today is ME - UPPER... I'll post the numbahs later...

 

[StRoNg_WoN]

Training lately has been balls... :S Sucks... I dunno what it is.. I'm tired.. a LOT.. and just don't have the gusto... I'm gunna reevaluate a few things there...

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 201.0lbs

Well I Hurt my friggin' back doing Pendlay Rows... Damn it...

Whatever...

ME - Upper:

Incline BB Bench:

135 x 5
155 x 5
175 x 5
185 x 3
205 x 1

Flat DB Bench:

55 x 18
55 x 15
55 x 14
55 x 14

Pendlay Rows/Bent over DB rows Super Set:

205 x 8
205 x 8
205 x 6
None - Tweaked my back... :S

25 x 10
25 x 10
25 x 8
None

DB Shrugs:

100 x 12
100 x 10
100 x 10
100 x 10

DB Curls:

35 x 14
40 x 11
45 x 6

So yea.. not the best... but not the worst... I feel annoyed and weird... and now my BACK is thrown out... fuckin' sucks... Ahhhh well.. I'll get some rest and hit it up again another day... :S

 

[snakeryu]

Do u cook ur almonds and does it taste better than eating it raw? Man I've been lately only consuming like one or two scoops of protein, I guess I got to add more.

 

[StRoNg_WoN]

Naw... I just eat them raw....

As for protein powder... Ideally I honestly think it'd be better to get more of my protein reqs. in real food... but it allows me to make up 50% of my calories in protein... so it works...

I'm gunna be tweaking things around a bit there in the near future... so it really depends on your goals. What are your stats? Weight, BF level and goals??

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 198.2lbs


Hmmm.. seemed to have lost a little weight.. I would attribute that to the Dbol... This is the first day that I haven't taken it... we'll see what happens down the road...

Oddly enough.. I took a NSAID (Diclofenac) last night before bed, and woke up this morning with absolutely ZERO PAIN!! Like NONE... it's crazy... I DO however have a wonderful cold sore from being run down, and not eating/sleeping enough.

I had a VERY stressful week... I had issues with my GF, wound up punching out a dude @ the grocery store who spit in a girls face, was detained, and processed.. and now have to take a friggin' 'don't lose your temper, cuz it's bad class' so that nothing gets put on my record... Fuck sakes... I'm broke... I'm VERY irritated... it's 6 months since my last date of use... and I have to say I'm REALLY REALLY starting to lose it... I gotta hang tight.. meditate... realize this is all temporary, and that things'll go smoothly in time...

I have group therapy tonight.. hopefully that'll help... then it's off to the gym to bang out some weights..

 

[StRoNg_WoN]

Ok.. so yesterday was:

RE - Upper:

Repetition Upper Body


A. REPETITION LIFT – Perform 3 sets of Max reps or 4 sets of 12 - 15 Reps
DB Bench Press

60 x 15
65 x 12
65 x 10
65 x 9

B. LAT/UPPER BACK SUPERSET – Perform 3-4 sets of 8-12 reps.
Close Grip Pulldowns
Face Pulls

130 x 10
130 x 9
130 x 8
130 x 8

25 x 12
25 x 10
25 x 9
25 x 9

C. MEDIAL DELTS - Perform 4 sets of 8 - 12 Reps
DB Lateral Raises

25 x 12
25 x 10
25 x 9
25 x 9

D. TRAPS/ARMS SUPERSET – Perform 3 supersets of 8-10 reps of each exercise.
Behind the back barbell shrugs
Triceps pushdowns (15-25 reps each set)

225 x 12
275 x 8
275 x 7 <--- Weird… 245 Next week

50 x 20
50 x 18
50 x 17

E. GRIP FOREARM – Perform 3 sets of timed sets.
Plate pinch gripping (2-3 sets of 2-3 reps)

10 x MAX
10 x MAX
10 x MAX

 

[Essie]

GeeZ Bro ... things are looking good on your side ... well done! Funny how all these injuries and illnesses always, ALWAYS fuckin seems to hit us when we are working towards something, eh? Lay off training fo 3 - 6 months and you don't get as sick as often, you aren't injured (duh ... not training ) or get run down as easily or badly ... SUCKS!

 

[chewyxrage]

Hang in there man! You're doing a great job. Don't get hung up on the the minor stuff. I've had to take anger management courses before (obviously not of my own free will) but they do make you think. Keep up the hard work!

 

[StRoNg_WoN]

Hang in there man! You're doing a great job. Don't get hung up on the the minor stuff. I've had to take anger management courses before (obviously not of my own free will) but they do make you think. Keep up the hard work!

Thanks bro... I appreciate that... I do... I have taken some.. I just gotta get back and centered... say the serenity prayer a few times, and chill out... I'm doing much better... but thanks man... for real..

 

[StRoNg_WoN]

Well this is 4 weeks in... NOT much of a difference really... I must say... I was expecting MUCH better progress.. :S

Time to step it up...

 

[StRoNg_WoN]

Ok... well yesterday was ME - Upper.. and I couldn't get to the gym... I was with my daughter... so we did it up a little differently:

It's GORGEOUS out! What better way to train, then to bring it outdoors! YA!

A. Weighted Push Ups (With 77lb 8 year old on my back) - 5 Sets (Feet Raised)

B. Regular Push Ups - 2 Sets of MAX reps

C. Super Set - (4 sets of 8-12 reps)

Chins
Bent over DB Lateral Raises

D. Pic-Nic Table Shrugs – (3-4 sets of 8-15 reps)

E. EZ Bar Curls – (3-4 sets of 8-15 reps)

Worked out pretty good...

 

[StRoNg_WoN]

Ok.. so Tuesday was "DE - Lower Body" and WOW...

Couldn't get to the gym again... so I figured I'd take up a girls offer to 'try the "Insanity" workout DVD'. We did DVD 2:

2: Plyometric Cardio Circuit:
Burn fat with intervals of intense lower-body plyo and sweat-inducing cardio.

All I have to say is GEEZUS FUCK FACING CHRIST! It was HELL!! I LOVED IT! but it was HELL!!

THAT was PLENTY for me thanks... Nice way to tackle cardio, and some dynamic work.. Woah... I'm taking a nice LONG ASS break tonight.. then I'm gunna KILL RE - UPPER tomorrow...

 

[bader85]

Haha! I love p90x and insanity.. they are crazy for interval and intensity. Plyo is the most brutal for sure.. I can't walk up stairs for day unless I crawl if I do plyo.. lots of calorie burn for sure man.

BTW. looking great on the updated pics, lots more definition coming through.

 

[StRoNg_WoN]

Thanks a lot Bader.. I appreiate that... you find? I dunno.. I hope so.. good things to come... I'm killin' it. I want chips SO BAD though.. lol

 

[StRoNg_WoN]

Woah... well today kinda blew diet wise.. didn't get enough calories...

Meal one - 6 whole eggs with 2 slices of Kraft singles...

Meal two - 8oz Chicken Breast and some broccolli

Meal three (Post workout) - 1 MyoFlex bar, and a gatorade

Coulda been worse I guess... I'm gunna go cook up something decent... then prep my shit PROPERLY for next week...

Week 6 of my cycle here... Gotta buckle down man!!

I DID kill it @ the gym though... oddly enough:

ME - Lower body

Box squats... Worked up to 315lbs for a single on the 16inch box

Step ups with 35Lb DBs 2 sets

RDLs with 100Lb DBs... 4 sets of 13/13/12/10

Abs...

Feel sore as a MOTHER F**ker... The soft tissue under me left foot near the heal has REALLY been bothering me... I need a better shoe I think... :S

 

[StRoNg_WoN]

Alright... so the last meal (4) was/is 8oz of Sirloin, and 6oz of Sweet Potato... Yummers..

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 193lbs

GREAT day today.. off from the gym.. and I went to my daughters "May fair" Kind of like a school bizarre... pretty fun stuff!

I dunno if you noticed my weight up there... But yea.. Losing lbage... good stuff... trying to get leaner... we'll see how it goes!

 

[StRoNg_WoN]

Age: 34
Height: 5'11
Weight: 196lbs

Well yesterday was my NEW ME - Upper:

A. Max Effort Lift:

Weighted Chin Ups:

BW x 7
25 x 3
25 x 3
25 x 3
45 x 1 and 1 assisted

*** These went well... Feels good...

B. Supplemental Lift:

DB Floor Presses

55 x 20
55 x 17
55 x 13
55 x 11

*** I've only ever done these once... it's interesting to lift the middle, and top part of the movement only... Feels GREAT on the shoulders...

C. Horizontal Pulling/Rear Delt:

Seated Cable Rows
Scarecrows

120 x 12
130 x 8
130 x 8
130 x 8

20 x 12
20 x 10
20 x 10
20 x 8

*** LOVE this shit... Super Sets KICK my ASS!! They are SO great..

D. Traps:

BB Shrugs

225 x 14
275 x 6
225 x 14
225 x 12

*** Pretty standard stuff.. LOVE trap work...

E. Elbow Flexor Exercise:

Seated Incline DB Curls

30 x 12
30 x 12
30 x 10

*** Arms are lookin' pretty damn sharp... more cuts, and veins comin' out...

The training is going really REALLY well... I'm in week 7 of my cycle now... and things are REALLY moving... Strength is great... steady, and smooth... AWESOME pumps in everything also... can't wait to throw some VAR in the mix..

 

[bgbay]

Nice detailed log, as well as back story. Good to see you back on your feet and going hard. Keep it up

 

[StRoNg_WoN]

Thanks dude.. I appreciate it... Here's a somewhat updated pic..

 

[bgbay]

Nice man, keep it going. I'm having a hard time getting the bottom abs to come through, but hopefully more morning cardio and some supplementation will bring me along

 

[StRoNg_WoN]

It should... I had a buddy die recently.. things have been hectic... gotta get'r done though... Oh yea.. and tendonitis in the foot doesn't help either.. :S

 

[zedhed]

Hey SW,
Loving this log bro.
Espicially the pics of your food bro. That really looks good my man, makes my mouth water.
You have come a long way bro by the looks of your pics. Good for you.
Do you workout at a gym or at home?
I know you wanna get more lean and more muscular and I did see some of your workout numbers.
Will keep up on here and put in comments along the way bro.
Good job!

 

[StRoNg_WoN]

Hey SW,
Loving this log bro.
Espicially the pics of your food bro. That really looks good my man, makes my mouth water.
You have come a long way bro by the looks of your pics. Good for you.
Do you workout at a gym or at home?
I know you wanna get more lean and more muscular and I did see some of your workout numbers.
Will keep up on here and put in comments along the way bro.
Good job!

Thanks dude! Yea.. I've gotta SERIOUSLY start updating this log again... I didn't really think anyone was reading it... :S

BUT... I'll get back at'r then...

I train @ a gym.. yea... currently doing a 4 day split:

Max Effort Upper
Dynamic Effort Lower
Repetitive Effort Upper
Max Effort Lower

MUCH stronger, and bigger... for sure...

Here's an updated pic... (pumped mind you...)

 

[zedhed]

Looking good bro.
I know you have your workout up by the days that you do it . But could I be a real PIA and ask you to just post it in one reply?
Thanks bro.

 

[StRoNg_WoN]

Looking good bro.
I know you have your workout up by the days that you do it . But could I be a real PIA and ask you to just post it in one reply?
Thanks bro.

I'm not sure I understand... meaning post my daily log as one reply.. workout, food, chit chat etc... ? Sure.. that's cool... I'll just do it all in a word doc... then post it @ night time...

It'd be good for clarity sake I guess eh?

 

[zedhed]

No man....LOL what Im asking is for you to put up just your workout as a reply to this, your 4 day split. I would like to see it to comment on it. Maybe some new thoughts for you.

 

[StRoNg_WoN]

OH! Hahahha... oh ok... and here I thought you were being a format Nazi! lol

Sure.. I'm actually using this template:

http://www.elitefts.com/ws4sb/WS4SB.pdf

Basically that's it... I wanna switch it up after July first though.. to something with more volume I think...

Currently it's:

Monday: Max Effort Upper Body

• Wide Grip Pull Downs - Work up to a max of 3 - 5 reps.. 5 sets
  
  
• Incline DB Presses - 2 sets of 15 - 20 reps
  
  Superset:
• Seated Cable Rows 4 sets of 8 - 12 reps
• Machine Chest Press 4 sets of 8 - 12 reps
  
  
• Barbell Shrugs - 3 - 4 sets of 8 - 15 reps
  
  
• Seated Incline DB Curls - 3 - 4 sets of 8 - 15 reps

Tuesday: Dynamic Effort Lower Body

• Broad Jumps (Distance Jumping)- 5 - 8 sets of 1 to 3 reps
  
  
• DB Step Ups - 2 - 3 sets of 8 - 10 reps
  
  
• DB RDLs 3 sets of 8 - 12 reps
  
  
• Weighted Abs 4 sets of 10 - 15 reps

Thursday: Repetitive Upper Body

• Incline Barbell Presses - 4 sets of 12 - 15
  
  Superset:
• Straight Arm Pulldowns 4 sets of 8 - 12 reps
• Face Pulls 4 sets of 8 - 12 reps
  
  
• L-Lateral Raises 4 sets of 8 - 12 reps
  
  Superset:
• DB Shrugs 3 sets of 8 - 10 reps
• Iso-hold DB curls 3 sets of 8 - 10 reps

Friday: Dynamic Effort Lower Body

• Deadlifts - Work up to 3 - 5 reps
  
  
• walking Lunges - 3 sets of 6 - 12 reps
  
  
• Pull Throughs - 3 sets of 8 - 12 reps
  
  
• D. GROUND BASED HIGH REP AB CIRCUIT – 3 sets of timed sets.

 

[zedhed]

Bro tell me what you think about this,

After lookin at your beginning pics and your latest pics I really wanna suggest that you move into more of weight lifting routine.
Right now you looking like your bod is ready to start putting on some good muscle, you have built yourself a very nice platform to start with.
Thoughts?

 

[StRoNg_WoN]

Yea man.. totally! I'm open to any and ALL suggestions.. what did you have in mind??

 

[bader85]

I'd definitely heed Zed's words. Man knows his stuff and I contribute my transformation to his wisdom and training 100%.

Looking good man. Definitely have shown some differences so far!

 

[zedhed]

Much thanks bro bader. Much appreciatin!

 

[zedhed]

Ok bro here we go then,

MON
Squats 5 x 8
Chins/Pull ups--alternate each workout. 5 x 5 but work up to 8 reps. When you hit this add weights.
Flat BBL bench. 5 x 8
Triceps push downs or extensions or alt every other workout. 3 x 8.

WED
Dead lifts 5 x 8.
Standing BBL Overhead Press 5 x 8
Power Shrugs 5 x 8
Dips Start at body weight, when you get all sets and reps add weight.

FRI
Squats 1 x 20
Flt BBL Bench 5 x 8
Bent Over BBL Rows 5 x 8
Curls 3 x 8. Either strt bar or single arm dbl. Or alt every other workout if you want.

SAT or SUN
Nice long slow run!


Start this out LIGHT!!!
Will say again
Start this out LIGHT!!

Your goal is to add weight to every excersize evey workout. Not more then 5 LBS!
It does not matter what weights you start out with, even if thats the empty bar bro.
All of this is free weights, no machines.
Your diet as is should suffice for you just fine.
The squats and dead lifts are the most important part of this workout. But you will get the most benefit out of it if you dont change anything.
This does not include warm up sets, that is up to you. But do warm up!
Omit the run if you want to.
Get plenty of rest as you gonna need it bro, this will kick your ass but you will gain muscle big time!
Thoughts?

 

[StRoNg_WoN]

AWESOME! I'm all yours (no bromo haha) Can't wait! I'm gunna get this shit goin'!!! Can't wait... I'll take an updated pic... then start this up!! for sure!

I was contemplating doing something more high volume JUST until Canada Day (July 1st) then I'm starting this RIGHT after that... Actually... fuck it.. I'll do this now... why not... Should be good... errr if you think that's a good idea.. ?

I can't wait to start up something new... this is gunna be sick... Ummm.. so when starting off 'light' use maybe like 60% - 80% I guess??

Thanks man....

 

[zedhed]

Might as well get into it now bro, Agree with you.

By light, maybe 50-60%. As you are adding weight to every exersize on every workout you really need to begin light. Maybe with even what seems redicilous to you. But trust me you progress better this way.
Whenever you decide to start it off, mark the calender. Then run it out for 12-15 weeks.
Then we will regroup and see where your at.

 

[StRoNg_WoN]

Ok cool.. sounds good.. I have my 1RM for most of those... so I'll start @ 50%, and go from there... I'm not proud... it'll be good to lift lighter.. (but harder...) for a bit there...

Thanks man..

Lemme get some numbers up... and see what's goin' on...

 

[StRoNg_WoN]

Ok... so these will be my starting numbers... I'm gunna start Monday the 20th...

MON

Squats 5 x 8 - 185lbs
Chins/Pull ups 5 x 8 - Body Weight
Flat BBL bench 5 x 8 - 135lbs
Triceps push downs 3 x 8 - 100lbs

I'll report back with my findings/notes comments captain!

Oh.. and I'll TRYand get someone to take a few before pics as well...

Thanks!!

S.

 

[zedhed]

HAH format Nazi LOLOLOL
That 100 LBS on tries might be a bit much bro. I would knock that down to 70-75 max.
Yeah pics right now would rock bro!
Keep posting and good luck!

Get some Epsom Salts. Take a hot ES bath once per week. Its good for your muscles bro!

 

[StRoNg_WoN]

Yea... I'm 35... I do that a few times a week.. my old ass bones... lol

Cool! Ok well I'll get a few done there soon...

 

[StRoNg_WoN]

Ok... so holy SHIT!

Today was Workout one.. Monday... Not many exercises... so @ first glance it would NOT seem as difficult as you'd thing... trust me... it was... a LOT... I TOTALLY got my ass HANDED to me... VERY VERY nice workout...

*wipes sweat*

Day 1:

Squats:
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

(I could have prolly gone a touch heavier... but I figure it's best to start off light... It was actually REAL nice to focus on deep strict ATG form... Felt great...)

Chins:

BW x 8
BW x 7
BW x 6
BW x 4
BW x 4 + 1 jumping rep

THOSE were tougher then I'd thought... Gunna have to get'r goin' there...


Flat BB Bench:

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Again... could have gone heavier.. but I wanna start off lighter, and work up... Felt good... didn't bug my shoulder too too much...

Note: Can I do inclines instead? Just curious... my upper chest is arse... and I'd REALLY like to concentrate on it... that said... if you think it'd be better to focus on flat... I'll leave it be.

Triceps Extensions:

55 x 8
55 x 8
55 x 8

There I could have gone heavier on for SURE...

All in all it was a GREAT workout... I definitely worked up a good sweat... and felt it... Should be good... and I can't wait 'til Wednesday!

 

[zedhed]

Ok... so holy SHIT!

Today was Workout one.. Monday... Not many exercises... so @ first glance it would NOT seem as difficult as you'd thing... trust me... it was... a LOT... I TOTALLY got my ass HANDED to me... VERY VERY nice workout...

*wipes sweat*

Day 1:

Squats:
185 x 8
185 x 8
185 x 8
185 x 8
185 x 8

(I could have prolly gone a touch heavier... but I figure it's best to start off light... It was actually REAL nice to focus on deep strict ATG form... Felt great...)

Chins:

BW x 8
BW x 7
BW x 6
BW x 4
BW x 4 + 1 jumping rep

THOSE were tougher then I'd thought... Gunna have to get'r goin' there...


Flat BB Bench:

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Again... could have gone heavier.. but I wanna start off lighter, and work up... Felt good... didn't bug my shoulder too too much...Alt every other workout Inc and Flt.

Note: Can I do inclines instead? Just curious... my upper chest is arse... and I'd REALLY like to concentrate on it... that said... if you think it'd be better to focus on flat... I'll leave it be.

Triceps Extensions:

55 x 8
55 x 8
55 x 8

There I could have gone heavier on for SURE...Trust me bro. To keep consistantly increasing weight you are just right.

All in all it was a GREAT workout... I definitely worked up a good sweat... and felt it... Should be good... and I can't wait 'til Wednesday!

 

[StRoNg_WoN]

Good stuff! My ass feels like it was worked over with a bat... Can't WAIT for tomorrow!!

 

[zedhed]

Glad you like it bro! Keep hittin it my man!

 

[zedhed]

Workout every 48 hours. Not more then this or you will be sufficiently recovered bro. If your not completely recoverd you will not be able to add weight consistently.
Good luck bro!

 

[StRoNg_WoN]

Yea.. no kidding.. GEEZUS...

Ok so Monday is dead and gone...

Wednesday:

Day 2:

Dead lifts:
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

I think 225 was a good starting weight... not too difficult... and I'm pretty low carb at the moment... so it was nice.

Standing BBL Overhead Press

95 x 8
95 x 8
75 x 8
75 x 8
75 x 8

My left shoulder was injured... so these were hard - I brought the weight down to 75... should be good for 80 next week...

Power Shrugs:

225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

I've never tried these, so I used my regular high rep shrug weight... could probably stand to go heavier.. but I'll just increase things as time goes on...

Dips:

BW x 8
BW x 8
BW x 8

I wanted to concentrate on using strict form... get a good stretch.. my shoulder is still a little fucky-fucky.. so I gotta make sure to warm up well...

The workout went GREAT! Other then the fact that someone broke into my locker, and stole my wallet.. Fuckin' D-bags.. they LEFT my money though.. (idiots) just took the wallet... lol there wasn't anything in it... Well except for a couple of concert tix... that I can get cancelled, and re-issued...

So... another one in the tank.. feelin' good... this training program is pretty sick...

 

[bader85]

Great looking workout bro, good starting numbers

 

[zedhed]

Yea.. no kidding.. GEEZUS...



Ok so Monday is dead and gone...

Wednesday:

Day 2:

Dead lifts:
225 x 8
225 x 8
225 x 8
225 x 8
225 x 8


I think 225 was a good starting weight... not too difficult... and I'm pretty low carb at the moment... so it was nice.
A good wieght for you bro. It will get plenty hard soon enough, trust me.

Standing BBL Overhead Press

95 x 8
95 x 8
75 x 8
75 x 8
75 x 8

My left shoulder was injured... so these were hard - I brought the weight down to 75... should be good for 80 next week...
Just for that shoulder I believe that I would go a bit slower here. If it were me I would do 75 again next time for all sets. Then continue that way. Same weight for 2 workouts and then increase.

Power Shrugs:

225 x 8
225 x 8
225 x 8
225 x 8
225 x 8

I've never tried these, so I used my regular high rep shrug weight... could probably stand to go heavier.. but I'll just increase things as time goes on...This was the perfect weight then for starting out.

Dips:

BW x 8
BW x 8
BW x 8

I wanted to concentrate on using strict form... get a good stretch.. my shoulder is still a little fucky-fucky.. so I gotta make sure to warm up well...
On dips per Vince Geronda....be as close to vertical as possible for your triceps and shoulders. If you want to activate chest then drop you chin into your chest and bring your legs forward.
For your program you can dip your chin a little bit and a little bit forward but not much. Would like to keep most of the concentration on your shoulders and triceps.
Google Vince Geronda (sp) and check out the pics for the 2 diff dip technicks.

The workout went GREAT! Other then the fact that someone broke into my locker, and stole my wallet.. Fuckin' D-bags.. they LEFT my money though.. (idiots) just took the wallet... lol there wasn't anything in it... Well except for a couple of concert tix... that I can get cancelled, and re-issued...
Dammint man sorry to hear this. But am glad that the POS didnt get anything too important.

So... another one in the tank.. feelin' good... this training program is pretty sick...

GR8 work bro carry on!!

 

[StRoNg_WoN]

NICE! Ok... so it's more of a Triceps/Shoulders dip.. wasn't sure.. that'll make things easier on my shoulder... cool..

Yea.. got a new bank card.. so all is fine(ish)... Still sucks though...

 

[zedhed]

I hate thieves man...and gang bangers, wife=child abusers, cops, and the list goes on.
What can I say.....

 

[StRoNg_WoN]

Well yea... I mean... what do you want? My jeans I wore here? My smelly old socks? Fuck off...

 

[zedhed]

Lol!

 

[StRoNg_WoN]

Holy SHIT I'm tired.. wow.. :S Can't WAIT to get home, have a bath, and

 

[zedhed]

That dam near put me to sleep man......zzzzzzzzz

 

[StRoNg_WoN]

*yawn* I'm TIRED!! OMG!!

 

[zedhed]

Yeah bro after these workout I usuall take a 30-45 min nap. But Im an old guy too. Could be your dad man! LOL

 

[StRoNg_WoN]

Hehhehehhehe... NAP... NOW!

 

[zedhed]

Looking forward to your next workout post bro!

 

[StRoNg_WoN]

Oh yea.. I forgot! haha!

That was TODAY!!! WOO!!!

I'm currently cooking Chicken and Asparagus... /random

OK so...

Day 3:

Squats:

135 x 20

When I got down to like 18ish... it started to get pretty crazy... grunted out the last two... for sure could have gone heavier... so I think it's a perfect starting weight...

Flat BB Bench:

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Got'r done... Pretty decent... and great form.


Bent Over BB Rows:

135 x 8 <--- Seemed too easy
185 x 8 <--- JUST made it
155 x 8 <--- Was hard... but decent
155 x 8
155 x 8

I think I'm going to just start off with 155 next week... I figured it would make sense to go heavier then benching... mind you I guess it'll all work out in the end...


Preacher Curls:

35 x 8 <--- MUCH too easy
45 x 8 <--- JUST right
45 x 8

I'll keep that @ 45... should I maybe do straight up BB curls instead? Thoughts???

GREAT workout... seemed a little easier then the first two... but it'll be good to get at'r hard...

From here 'til the 1st though.. I'm going to try doing this:

T NATION | Shredded in 6 Days

Should be interesting to see how it pans out.. I'm SURE to get some pics of me being all 'cool' with my shirt off... we'll use THOSE as starters... then I'm going to up my cals and get at it HARD the week after...

 

[zedhed]

Oh yea.. I forgot! haha! LOL!

That was TODAY!!! WOO!!!

I'm currently cooking Chicken and Asparagus... /random

OK so...

Day 3:

Squats:

135 x 20

When I got down to like 18ish... it started to get pretty crazy... grunted out the last two... for sure could have gone heavier... so I think it's a perfect starting weight...

Flat BB Bench:

135 x 8
135 x 8
135 x 8
135 x 8
135 x 8

Got'r done... Pretty decent... and great form. Good job here bro.


Bent Over BB Rows:

135 x 8 <--- Seemed too easy
185 x 8 <--- JUST made it
155 x 8 <--- Was hard... but decent
155 x 8
155 x 8

I think I'm going to just start off with 155 next week... I figured it would make sense to go heavier then benching... mind you I guess it'll all work out in the end...Actually if you are rowing the same that you are benching thats fine bro. 155 is good if it feels right.


Preacher Curls:

35 x 8 <--- MUCH too easy
45 x 8 <--- JUST right
45 x 8

I'll keep that @ 45... should I maybe do straight up BB curls instead? Thoughts???
Hell bro alternate them if you wanna from week to week. Even add in dbl curls if you wanna.

GREAT workout... seemed a little easier then the first two... but it'll be good to get at'r hard...

From here 'til the 1st though.. I'm going to try doing this:

T NATION | Shredded in 6 Days

Should be interesting to see how it pans out.. I'm SURE to get some pics of me being all 'cool' with my shirt off... we'll use THOSE as starters... then I'm going to up my cals and get at it HARD the week after...

See what happens bro!

 

[StRoNg_WoN]

Thanks! Pissing every 20 minutes, and eating asparagus is BALLS! Can't WAIT for this week to be over! HHAAHAHA!

 

[zedhed]

OH man!
Piss stinks so ban eating asparagus.....feel for you bro!
Wanting to see your comments on my comments bro.
Waiting.....

 

[StRoNg_WoN]

Oh... yea yea.. all yer comments are spot on man... I think I might go with 155... just for a week or two anyway.. see how it feels.. and do it up...

My arms tend to blow up fairly easily... so I figure any curl with do... I'll mix it up...

And holy SHIT MAN! I'm doing that carb deplete/loading thing... and Geez... Day 2 of >50g of carbs... and I am SO FLAT... loading water.. pissing every 20 minutes (seriously.. :S) but I think it'll be worth it.. I can't WAIT to carb up on Thursday... I'm getting a little snappy/cranky though.. but it's going well... Can NOT get a pump to save my life.. but I guess that's the point of this right now.. to get all the glycogen out... should be interesting...

I'll take a pic after the carb load... to see where we're at...

 

[bader85]

Yeah bro, would love to see how you look with water cut. I'm doing that in two weeks.. not very excited, cause it is rough, but the results are awesome.

 

[StRoNg_WoN]

Yea... well I figure so.. I mean.. you gotta be lean enough for it to work apparently.. I just hope I 'fit the bill'

I'll take a current (shitty) cell pic... this is day 2 low/no carbs...

 

[StRoNg_WoN]

Not horrendous... we'll see how it goes..

 

[StRoNg_WoN]

I want pizza...

 

[bader85]

In my contest photos I was 15%+ BF and it still helped a lot to show definition. That pic is awesome, I was lucky to show that much abs on a professional camera, let alone a cell phone. Going to look great man.

 

[StRoNg_WoN]

Wow! Thanks buddy! I hope so!! Should be good.. There'll be some pro cams during the event there... on the 1st.. and it'll be outdoors in the natural light... so I hope it looks great!

Should be good! I'm pumped!! (no pun)

 

[zedhed]

Dang bro you looking pretty good there. Surprized and impressed!

 

[StRoNg_WoN]

Surprised eh? lol hehehehe.. Yea.. that's flat, and depleted... we'll see what full and carbed up looks like...

 

[zedhed]

Will be interesting to see bro.

 

[StRoNg_WoN]

Yea... and holy SHIT I'm pissing a lot.. and I want some god damned CEREAL! and BREAD!! Awwww.. or a pastry... shit... that'd be AMAZING right now.. *sigh*

 

[zedhed]

I feel ya bro....
You need to go get laid. That will take your mind off it for awhile...LOL

 

[StRoNg_WoN]

No shit... lol

 

[StRoNg_WoN]

Ok.. so:

Sunday - ate less then 50g of carbs
Monday - ate less then 50g of carbs
Tuesday - ate less then 50g of carbs
Wednesday - ate less then 50g of carbs

The depletion is FINALLY done... and holy CHRIST I'm weak, hungry, and flat... I've been getting enough fats, etc... to make sure my cals were up there... but yea... it's tough... My toothpaste is a "treat" to taste... lol

Tomorrow I begin my carb up... Can't WAIT man... it's gunna be MINT! Stay tuned... Unfortunately I wasn't able to get a good cam.. but I took the best low carb snaps I could with my phone....

I figure pics on the 1st of July should be pretty awesome....

 

[zedhed]

you gonna look good on that carb up bro!
Still even being depleted looking good.
You have come a long way bro and good for you man.

 

[StRoNg_WoN]

Geez... thanks a lot! That's very kind... words of encouragement...

Holy GEEZ! I just ate a shake with a banana and berries.. and I SWEAR to GOD I feel high!! lol... it's GREAT!

 

[zedhed]

High on carbs...LOL

 

[StRoNg_WoN]

Seriously... Meal 4 is gettin' in now... Rice, pinapple, and chicken.. this is heaven... and I'm filling out nicely...

 

[zedhed]

And how you feeling bro!

 

[StRoNg_WoN]

Great! I just took that Vegetable glycerin shit... it makes yer stomach warm.... but it's sweet as all hell... One more meal... then epsom salt bath.. and bed later on... should be good...

 

[StRoNg_WoN]

Some shitty after pics... I'll try and get some better ones today...

 

[zedhed]

Dam bro!
You got you some nice lats goin on there. Also nice separation betwn traps and delts. And you are one lean mofo!
Now we need to start paying some real attention to you workout weights and beef you up all the way round.
Have you done any cycles at all?
Drop the weekend run, you dont need it anymore.
For cardio only do 10 mins as a warmup on your workout days.
If you do much more then that you gonna dissapear/go catabolic.

 

[zedhed]

Now that you have settled into your workout bro how you like it?

 

[StRoNg_WoN]

Dam bro!
You got you some nice lats goin on there. Also nice separation betwn traps and delts. And you are one lean mofo!

Thanks! Eating well seems to do it for me... I was 123lbs when I started training.. and can get lean fairly easily..

Now we need to start paying some real attention to you workout weights and beef you up all the way round.

Yes sir! Can't wait!!

Have you done any cycles at all?

I have... I am currently running Test and EQ for 16 weeks actually... 600mg each a week... I have like 5 weeks left... I started it RIGHT around the time my first pics were taken there @ the start...

Drop the weekend run, you dont need it anymore.

Cool... that's done...

For cardio only do 10 mins as a warmup on your workout days.

Done

If you do much more then that you gonna dissapear/go catabolic.

Yea... no shit... I wanna focus on eating BIG and getting large now... I'm 183 and LEAN... I wanna start eating a ton (within reason) and lifting hard with your program there.. I've kinda slacked a bit... didn't go Monday... and rested up lots... but I'm gunna hit up Wednesday tomorrow... and kill it... can't WAIT! I gotta retool my diet... I figured 3500 - 4000 should do it...

 

[zedhed]

Right on all accounts bro.
KTS!
Add weight to all lifts every week!!!!