Log

[Acela]

I figure i'll log workout, meals & rest. I don't have a physical job BTW. I am doing the perscribed leg/abs workout tomorrow because i didn't get the thread to begin today. I worked my chest & abs today. My cycle (hasn't started yet) is in my signature as well as current supplements.

solid nights sleep of 7.5 hours

5:30 wake
5:45 1 cup of oatmeal
6:30-8 workout
8:45 - 30 grams of whey mixed with 55 grams of maltodextrin
11 - whole wheat pasta mixed with ground beef with dash of tomato sauce
1:30 - whole wheat wrap with 1/4 pound lean sliced turkey & 2 slices provolone and lettuce with mustard
4 - large salad with can of tuna & olive oil & balsamic vinegar dressing (light)
7:30 - 3/4 lb grilled salmon with cup of steamed brocolli
10 - i'll have 35 grams casein protein & 20 grams of whey mixed with H20 & a scoop of ANPB

for this workout i tried to apply my interpretation of Omega's priciples (constant tension 4/5ths ROM).

Chest/Abs
Parrallel bar dips - 15, 15, 12 (with a 25 lg plate), 10 (45 lb). i never locked out on any rep during any set

Smith machine low incline bench (slightly wider grip, again never locking out) - 15,12,8,7

Strict cable flys - 15,12,12,10
superset
pushups - failure x4

crunch machine - 1xfailure
side oblique crunches - 1x15 each side
decline leg raises - 1x20
incline situps 1xfailure
roman chair situps - 1xfailure

i forgot to incorporate those drop sets. Overall it was actually a great workout. i should be very sore from the partial rep scheme. looking forward to legs tomorrow AM. I think my starting stats are: 5'8", 180lbs, 14% BF (not sure how accurate the instrument is that you hold straight in front of you with both hands). I feel like I look a bit leaner than some who have posted pics claiming to be 10-12% BF but oh well. i will get pics up shortly, embarrasingly i've been tanning to clear up some bacne, but I should be GTG in a few days.

Best of luck to all paticipants.

 

[Pat_McCrotch]

yea youll do great on that cycle. i am thinking of adding some mast on my spring cutter

 

[Acela]

workout #2, Tuesday
slept for 7 hours straight

Legs
this "constant tension" is fucking killer. I did my 1st set of 25 reps on the leg press and i knew, right then and their, that this workout was going to be an endurance test for me.

I completed that exercise as perscribed and literally had leg buckling and wobbly legs for the rest o my workout

seated calf went fine, really focusing on the ROM being the 3/4

Smith squats....i couldn't do the first set for 25 reps. i was guessing as to what weight to use and obviously picked too much. got 18 reps ans felt like i was going to puke. finished the other sets out.

Omega- for the 2nd part of the last (drop) set i was doing a more "full" ROM (more ass to floor) was this incorrect? should the drop set be performed with the same 3/4ths ROM?

the other set of seated calves were fun. i was trying to hold each rep at the top peak contraction till failure got a good burn. my calves have some good endurance since i have been doing NelsonMontana's calf routine the last 3 months (i actually have gotten those stubborn things to grow a bit! LOL)

didn't do abs because i had done them the day before and they were extremely sore.

diet is this for today, exact, no deviating from it:
#1 cup of oats pre workout
workout
#2 shake consisting of 30 grams whey/ 55 grams maltodextrin
#3 grilled chix breast with a good portion of sweet potatos
#4 wheat wrap with 1/4-1/3 lb lean sliced turkey w/ provolone & mustard
#5 large salad with can of tuna soaked in olive oil. a little balsamic dressing
#6 7oz grilled salmon with a shitload of broccolli
#20 grams whey/30 grams casein mixed with H20

i think i'm going to start weighing myself and checking BF 1xweek and logging that

 

[Virtuoso]

workout #2, Tuesday
slept for 7 hours straight

Legs
this "constant tension" is fucking killer. I did my 1st set of 25 reps on the leg press and i knew, right then and their, that this workout was going to be an endurance test for me.

I completed that exercise as perscribed and literally had leg buckling and wobbly legs for the rest o my workout

seated calf went fine, really focusing on the ROM being the 3/4

Smith squats....i couldn't do the first set for 25 reps. i was guessing as to what weight to use and obviously picked too much. got 18 reps ans felt like i was going to puke. finished the other sets out.

Omega- for the 2nd part of the last (drop) set i was doing a more "full" ROM (more ass to floor) was this incorrect? should the drop set be performed with the same 3/4ths ROM?

the other set of seated calves were fun. i was trying to hold each rep at the top peak contraction till failure got a good burn. my calves have some good endurance since i have been doing NelsonMontana's calf routine the last 3 months (i actually have gotten those stubborn things to grow a bit! LOL)

didn't do abs because i had done them the day before and they were extremely sore.

diet is this for today, exact, no deviating from it:
#1 cup of oats pre workout
workout
#2 shake consisting of 30 grams whey/ 55 grams maltodextrin
#3 grilled chix breast with a good portion of sweet potatos
#4 wheat wrap with 1/4-1/3 lb lean sliced turkey w/ provolone & mustard
#5 large salad with can of tuna soaked in olive oil. a little balsamic dressing
#6 7oz grilled salmon with a shitload of broccolli
#20 grams whey/30 grams casein mixed with H20

i think i'm going to start weighing myself and checking BF 1xweek and logging that

Nice dude. I like your diet too... think I might give it a shot for one day.

 

[Acela]

Nice dude. I like your diet too... think I might give it a shot for one day.

thanks buddy

as far as the diet goes, i'm doing a form of carb-cycling
monday & tuesday no carbs past 2pm
wednesday none past 12pm
thur/fri/sat/sun all balanced meals except for my casein shake before bed (no carbs)

giving it a run. its my first real diet "plan" and i think it should go well with my goals & gear etc.

 

[Acela]

workout #3
slept for about 9.5 hours

weighed in @ 182lbs.....getting BF done tomorrow AM

legs have a nice soreness particularly my hip & lower quad area from yesterdays workout

Back/Traps/Bi's

Had a really great workout. my lats are probably my strongest part and i have a really easy time isolating them especially with single arm movements.

i really enjoyed the shrugs utilizing just the top half motion. i held each rep to a "1" count then the final rep of each set till failure. not sure if that was proper but i got an amazing pump.

i was so pumped that i could only do 2 sets of the bent over laterals. My ROM felt like it was 40% of my usual ROM (keep in mind i'm using super strict form and don't want to cheat AT ALL)

1 set of 25 on the EZ bar gets the blood flowing quickly. did that in the 25,15,10,7 drop failure scheme and 4x20 with a reverse grip. my arms an upper back were so fucking pumped i couldnt shave in the locker room after my workout LOL

didn't do cardio but intend to do it tomorrow. i had to squeeze this workout in during the middle of my work day. if tomorrow is a perscribed "off" day i will do cardio then.

Diet
8:30 am 1 cup oats
9:30 am shake 30 grams whey/20 grams casein/55 grams maltodextrin mixed w/H20
12pm 1/3 cup sweet potatos & 1/2 container of no fat cottage cheese
2pm workout
3:30 pm shake of 30 grams whey, 1 scoop ANPB, 1 tsp. honey, 1nature valley granola bar mixed with apple juice
6:30 1lb grilled salmon 3/4 lb steamed brocolli 1 huge scoop of ANPB
9:30 shake of 25 gram casein/20 grams whey, 1 large scoop of ANPB

tomorrow - sunday its balanced meals with carbs all the time except my PM shake

 

[Acela]

workout#4

slept 7 hours straight
today would have been a rest day but i did about 45 minutes of low impact cardio (half on the treadmill and half on the elliptical) then a few lower ab exercises supersetted with crunches. i hit the speed bag for 10 minutes.

in hind sight, i should have rested. i feel a bit run down, but that could be a function of being flat out busy at work (self employed mortgage broker/sales...it can be a big mental drain sometimes) and i should have gone to bed a little earlier.

this carb-cycling that i'm doing is making my skin feel extremely tight and i'm sore practically all over from this new routine

diet should be 100% on point today. didn't have a chance to check the BF this morning. i'm dating one of the trainers at my gym so she does it for free whenever i want (they are supposed to charge 15 fucking dollars otherwise LOL) but she had clients the entire time i was their. hopefully next time.

looking forward to tomorrow. it sounds like everyone is getting a lot out of this. K to everyone!

 

[Acela]

it wouldn't let me give any to partagus. sorry bro, but good work so far

 

[Acela]

I know this isn't about gear, but.....my shit arrived today and i did a shot of testP & masteron

i am extremely happy

 

[big loser2]

I think its great that you are ON but I could not imagine being able to deal with the pumps on this routine. Hell, the pumps are killing me now and I am squeaky clean. Keep us posted on that aspect if you do not mind because I am curious how you are able to handle it.