MonStar1023 TITAN TRAINING JOURNAL

[MonStar1023]

I have decided to do another run through with Titan Training by Leo Costa Jr. I tried this once already and really fucked it up trying to work my legs when I knew that I couldnt. The following will be exactly how I follow the program.

CARDIO.
DAY 1: 20-30 minutes AM empty stomach
DAY 2: 20-30 minutes AM empty stomach
DAY 3: 45-60 minutes AM/PM
DAY 4: 45-60 minutes AM/PM
DAY 5: 20-30 minutes AM empty stomach
DAY 6: 20-30 minutes AM empty stomach
DAY 7: 45-60 minutes AM/PM
DAY 8: NONE

NUTRITON.
DAY 1: 2500 calories (92g protein, 231g fat)
DAY 2: 2300 calories (145g protein, 193g fat)
DAY 3: 2200 calories (192g protein, 158g fat)
DAY 4: 2600 calories (194g protein, 201g fat)
DAY 5: 2300 calories (174g protein, 181g fat)
DAY 6: 2200 calories (192g protein, 158g fat)
DAY 7: 2300 calories (174g protein, 181g fat)
DAY 8: 3400 calories (167g, 586g carbs, 37g fat)

SUPPLEMENTS.
DAY 1: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
DAY 2: Xenadrine 2x, Multi-Vitamin 2x, 5g creatine
DAY 3: MD6 + ECA 2x, Multi-Vitamin 2x
DAY 4: Xenadrine 2x, Multi-Vitamin 2x
DAY 5: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
DAY 6: Xenadrine 2x, Multi-Vitamin 2x, 5g creatine
DAY 7: (day off of ephedrine) Multi-Vitamin 2x
DAY 8: (day off of ephedrine) Multi-Vitamin 2x, 20g creatine

TRAINING.
DAY 1: Volume Training. (isolation exercises)
(supersets)
chest/back 12-15 reps per set - 1 minute rest between sets 3 SETS
shoulders/traps 12-15 reps per set - 1 minute rest between sets 3 SETS
biceps/triceps 12-15 reps per set - 1 minute rest between sets 3 SETS
calves/abs 12-15 reps per set - 1 minute rest between sets 3 SETS
inner/outer forearms 12-15 reps per set - 1 minute rest between sets 3 SETS
DAY 2: Base Training. (basic exercises)
chest 8-6-5-4-3 - 1.5 minutes rest between sets
back 8-6-5-4-3 - 1.5 minutes rest between sets
shoulders/traps 8-6-5-4-3 - 1.5 minutes rest between sets
DAY 3: REST.
DAY 4: REST.
DAY 5: MUSCLE ROUNDS. (6 sets of 4, 10 second rests between each set of 4)
chest 6x4; 4 SETS
back 6x4; 4 SETS
biceps 6x4; 4 SETS
DAY 6: MUSCLE ROUNDS. (6 sets of 4, 10 second rests between each set of 4)
shoulders 6x4; 4 SETS
triceps 6x4; 4 SETS
calves 6x4; 4 SETS
DAY 7: REST.
DAY 8: REST.

I hope things will be better this time around! tronious feel free to rip apart any aspect of my program whenever you feel the need.

 

[MonStar1023]

DAY 1- JULY 25, 2001

First thing in the morning I woke up and took a piss and weighed myself, without clothes, and I weighed 220.5 lbs. Damn! that is HEAVY as hell. First thing in your morning I am always a few pounds lighter than I usually am. I am going to weigh myself every few days to see how much water I am losing from the depletion of carbs in my diet.

CARDIO.
30 minutes of the stationery bike first thing in the morning on an empty stomach.

COMMENTS.
Felt good today with a lot of sleep which really helped my body out. The past week or so I havnt been lifting and I have been doing a LOT of nothing but eating junkfood really. Its really starting to catch up with me big time now. Feel VERY fat and realize what most people who dont train or diet feel like every single day. Workout went very very well. Lasted around 30 minutes.. brief, but VERY intense. All rest periods were according to whats listed at the top of this post. Good overall workout. Very tiring with short rest periods, but really was intense. Chest and back were worked pretty well, shoulders were worked okay - traps got a GREAT workout, arms got a good overall pump, calves and abs good burn, forearms got a pretty good pump also.

NUTRITION.
Total (kcal) Calories: 2390 (need 110 MORE)
Total (g) Protein: 106g (needed 14g LESS)
Total (g) Carbs: 12g
Total (g) Fat: 198g (needed 31g MORE)
Need more fat and less protein to really kick myself into full-blown ketosis immediately.

SLEEP.
8 hours of sleep last night... Great amount of sleep! Really need to seriously focus on getting 7-8 hours or more EVERY single night NO MATTER WHAT!

SUPPLEMENTS.
Multi-vitamin 2x, MD6 + ECA Stack 30 minutes before cardio and 30 minutes before training, 5g creatine immediately before training.

TRAINING.
Volume Training.
low-incline dumbbell flyes 40x15; 40x15; 40x15
(supersetted with)
close-grip v-bar pulldowns 120x15; 120x15; 120x15
seated dumbbell side-laterals 20x15; 20x12; 20x12
(supersetted with)
dumbbell shrugs 70x12; 70x12; 70x12
one-dumbbell concentration curls 20x15; 20x15; 20x15
(supersetted with)
one-dumbbell overhead ext. 20x15; 20x15; 20x15
one-dumbbell calf raises 60x15; 60x15; 60x15
(supersetted with)
seated leg tucks (bodyweight) 15x15x15
seated barbell wrist curls 115x15; 115x15; 115x15
(supersetted with)
dumbbell twists 30x15; 30x15; 30x15

WATER.
Took in a good amount of water all day long.

 

[Manhood]

call me crazy but this isn't exactly Titan training, since you split up volume and base into two completely separate days....

 

[MonStar1023]

Manhood... the volume and base training are split up into two separte days in the orginal Titan Training bro. The only difference is that on Day 1 you train Base with Lower Body and Volume with Upper Body, and Day 2 you train Base with Upper Body and Volume with Lower Body. Due to recent knee surgery I cannot train legs. I train my calves dont get my wrong, but I am incapable of training my quads/hamstrings/glutes. So I have decided to go through the entire program and modify it to an upper body/calves training regimen. I am still training volume on Day 1 and still training base on Day 2. Just like Titan Training says to, just without the legs. Thanks for replying though.

 

[MonStar1023]

DAY 2- JULY 26, 2001

CARDIO.
25 minutes of the stationery bike first thing in the morning on an empty stomach.

COMMENTS.
Felt pretty good today I guess. Cardio was cut short because I had to leave unexpectedly. Need to keep up cardio to ensure proper fat-loss. VERY flabby today. GODDAMNIT! Workout went very good. Lasted around 30 minutes long. VERY VERY intense. Overall workout was GOOD! Definitely intense. Weights werent heavy enough for incline dumbbell presses or deadlifts. Thats all the weight that I have in my basement! 92.5 is the highest for incline presses and 370 lbs. is all the weights I can rack on a barbell. Next week Ill have to go to the gym to train. Incline presses hit chest VERY hard. Deadlifts torched my lower back and traps and entire back was totally fatigued. Tried to start relatively light but realized I could handle a lot more. Push presses were pretty intense. I was so tired from the deadlifts push presses were just like a cool down.

NUTRITION.
Total (kcal) Calories: 2290
Total (g) Protein: 126g
Total (g) Carbs: 14g
Total (g) Fat: 177g

SLEEP.
7 hours of sleep last night... need a little more maybe. Took a "cat" -BG nap last night though before bed.

SUPPLEMENTS.
Multi-vitamin 2x, Xenadrine 30 minutes before cardio and 30 minutes before training, 5g creatine immediately before training.

TRAINING.
Base Training.
low-incline dumbbell presses 70x8; 80x6; 90x5; 92.5x4; 92.5x3
deadlifts 255x8; 275x6; 300x5; 335x4; 370x3
push presses 115x8; 125x6; 135x5; 145x4; 155x3

WATER.
Took in a really good amount all day. Really felt hydrated and need to keep it that way because low carbs will really drop water out quick.

 

[Manhood]

my bad, I didn't look close enough. Good luck with your second time through, stick with it. I think I'll start Titan training next week, since I've been on my current workout for about 8-10 weeks and would like something new. The one thing I'm worried about is overtraining, but some who have tried it swear that if you don't go to failure with this workout you won't overtrain. So be it. I'll be eating everything...as long as I get enough calories and enough protein (~400 grams/day).

 

[MonStar1023]

Manhood...
Whatsup bro? Yeah I have tried Titan Training one time before and I really fucked it up big time. I am going to make sure I do everythin right this time. I am following the diet that Leo Costa Jr. recommends so I see no reason why I shouldnt get great results. Yeah I was afraid of overtraining but with proper sleep and diet and training only 4x every 8 days I dont think its that bad at all. Good luck with the Titan Training bro post how its working for you and everything like that.

 

[tronious]

Hey there fellers. Manhood...don't worry about the overtraining dude...you hit the nail on the head when you said AS LONG AS YOU DON"T GO TO FAILURE ON EVERY SET. Actually try not to go to failure on ANY set. This is one thing they stressed in the video. That's the way I've been doin' it for 5 1/2 weeks and it's paid off lemme tell ya. Anyone who has any negative comments about this program either haven't tried it, or aren't following it correctly. Just my humble opinion though. Good luck with it. Monstar, good to see yer stickin' with it bro'. Keep us posted man.

 

[MonStar1023]

DAY 3- JULY 28, 2001

CARDIO.
25 minutes of the stationery bike first thing in the morning on an empty stomach + 25 minutes stationery bike in the afternoon.

COMMENTS.
Really had some trouble sticking to my diet today. Desperately wanted to binge like a fat pig but decided to stick to it 100%. Kept calories 100% RIGHT ON along with everything else. Needed more protein but I think that Ill be fine if I dont meet the requirements above to the letter. Cardio went well, everything went good for the most part. Wish me luck for tomorrow sticking to my diet!

NUTRITION.
Total (kcal) Calories: 2190
Total (g) Protein: 157g
Total (g) Carbs: 10g
Total (g) Fat: 147g

SLEEP.
8 hours of sleep last night.... Took a "cat" -BG nap this morning during summer school though.

SUPPLEMENTS.
Multi-vitamin 2x, MD6 + ECA 30 minutes before each cardio session.

TRAINING. REST.

WATER.
Took in a lot all day. Need to keep it up.

 

[tronious]

That's one thing I gotta get more of...water.

 

[MonStar1023]

tronious...
Whatsup bro? Yeah definitely haha I have been taking in a shitload of water lately and its really been helping me with the low carbs. A lot of times Ill start to feel dehydrated and Ill just load up on the H20! Low carbs really deplete your glycogen and water reverves which may fuck up my muscle rounds in a few days...

DRINK YOUR WATER!

 

[SSAlexSS]

Manhood...
Whatsup bro? Yeah I have tried Titan Training one time before and I really fucked it up big time. I am going to make sure I do everythin right this time. I am following the diet that Leo Costa Jr. recommends so I see no reason why I shouldnt get great results. Yeah I was afraid of overtraining but with proper sleep and diet and training only 4x every 8 days I dont think its that bad at all. Good luck with the Titan Training bro post how its working for you and everything like that.

Are you triyng to gain muscle or p[repare for competition? That titan training seems to be more of cutting up precontest thing, right?

If you are seriously trying to gain muscle, you are doing something wrong if you have quitted it before... For example 2timers per week is much easier and much more growth producing... Just look at me... i am sometimes sooo angry , for no apparent reason!!! Must be testerone, really!

I dont get this, people work out so much, take so much supplements yet they fail... Where is common sense? I dont do some much sets in a week like you do in as day! (Maybe in even 2 weeks).

My advice, TRAIN SMART. NOT HARD!

(I am sorry if I am saying something wrong. But I was never convinced of high volume training)

 

[tronious]

Can't disagree with you more. You can't knock this program until you've tried it. I've gotten more gains in strength and size than ANY other program I've tried. And mind you I've pretty much tried them all. Monstar stick with it.

 

[SSAlexSS]

Can't disagree with you more. You can't knock this program until you've tried it. I've gotten more gains in strength and size than ANY other program I've tried. And mind you I've pretty much tried them all. Monstar stick with it.

He should stick with it ONLY and ONLY IF IT IS WORKING. He is obviously struggling with it. Just because you gain on it does not mean that everyone else can gain on it. I am trying to Help MonStar!

Maybe he needs outside influence to make him re evaluate his training?

 

[Robboe]

He should stick with it ONLY and ONLY IF IT IS WORKING. He is obviously struggling with it. Just because you gain on it does not mean that everyone else can gain on it.

Fuck me - advice i never dreamt alex was capable of!

Well said!

 

[MonStar1023]

SSAlexSS...
Whatsup dude? I gotta say bro I really respect you for trying to help me out. After our disagreement about training volume and all of that in the other post I figured you would try and give me tips to mess up my training. Way to act mature about the whole thing. Yeah I am gonna give Titan Training one more shot and if my body cant handle it or if I fuck it up this time around I am gonna be done with it. I dont doubt it works from everything I have read about it etc. it makes perfect sense to me. tronious seems to be making some incredible gains off the program and Ill keep posting how I am doing. I am trying to decide at this point if my calories are a bit too low. I cant decide. I am following the CKD letter for letter from Mr .X's CKD Manual posted in the Diet Discussion Board. He definitely knows his shit but his CKD wasnt designed to sustain a program like Titan Training I dont think.

tronious...
Whatsup bro? Yeah I am gonna keep it up... how many calories were taking in a day man? I think mine are FAR too low but I cant decide yet. My BMR is 2600 and if you look above I am taking in up to 15% less than that on some days. What is your diet like other than high fat/protein low carbs?

 

[MonStar1023]

DAY 4- JULY 29, 2001

CARDIO.
25 minutes of the stationery bike first thing in the morning on an empty stomach + 25 minutes stationery bike in the early afternoon.

COMMENTS.
Felt pretty good today I guess.. sweated a LOT during first cardio session somehow. I think its Xenadrine that really makes me sweat a lot more than MD6 + ECA. Really had some difficulty sticking to this diet last night. Me and my girlfriend went to 2 different restaurants.. Don Pablo's and Houlihan's. She got a dessert in BOTH restaurants one after the other and I was like AHHH! I wanted some!

NUTRITION.
Total (kcal) Calories: 2400
Total (g) Protein: 152g
Total (g) Carbs: 15g
Total (g) Fat: 176g

SLEEP.
7 hours of sleep last night.... didnt sleep real well last night though. Woke up a few times throughout the night which isnt good. Need to get my sleep tonight!

SUPPLEMENTS.
Multi-vitamin 2x, Xenadrine 30 minutes before each cardio session.

TRAINING. REST.

WATER.
Took in a good amount all day long... really stayed hydrated today.

 

[SSAlexSS]

SSAlexSS...
Whatsup dude? I gotta say bro I really respect you for trying to help me out. After our disagreement about training volume and all of that in the other post I figured you would try and give me tips to mess up my training. Way to act mature about the whole thing. Yeah I am gonna give Titan Training one more shot and if my body cant handle it or if I fuck it up this time around I am gonna be done with it. I dont doubt it works from everything I have read about it etc. it makes perfect sense to me. tronious seems to be making some incredible gains off the program and Ill keep posting how I am doing. I am trying to decide at this point if my calories are a bit too low. I cant decide. I am following the CKD letter for letter from Mr .X's CKD Manual posted in the Diet Discussion Board. He definitely knows his shit but his CKD wasnt designed to sustain a program like Titan Training I dont think.

tronious...
Whatsup bro? Yeah I am gonna keep it up... how many calories were taking in a day man? I think mine are FAR too low but I cant decide yet. My BMR is 2600 and if you look above I am taking in up to 15% less than that on some days. What is your diet like other than high fat/protein low carbs?

What? I said that if the program doesnot work for you then quit it. Nothing bad in that, right? Yeh, give it one more shot and then you can decide if you still want to do it. Just because tronius is making good progress, it does not mean that EVERYONE will make good progress!

 

[MonStar1023]

DAY 5- JULY 29, 2001

This morning 1st thing out of bed I weighed myself after taking a piss and I weighed 208.5 lbs. Damn! I lost 12 lbs. in the course of 5 days. What the fuck is going on? I think I SERIOUSLY need to up my calories or something.... tronious arent you gaining weight bro? My calories must be WAY to damn low!

CARDIO.
20 minutes stationery bike first thing in the morning on an empty stomach.

COMMENTS.
Holy fucking shit... never fucking trained so fucking hard in my whole fucking life. Workout was 40 INTENSE FUCKING MINUTES I thought I was gonna puke and die.

I seriously have never trained so goddamn hard I thought I was gonna die. Bentover rows were a motherfucker. Lats contracted hard again and again and again and again. Each muscle round was HELL! INTENSE as fuck though. Back was totally exausted. Low back was still sore from a few days ago from heavy deadlifts. Dips totally flamed my pecs all the way. Completely exausted. I thought I was gonna make all 4 muscle rounds hitting 4 reps on every set but my LAST set I couldnt force out that last rep and finished with 3. Only strapped on 10 lbs. because I already weigh around 215 lbs. as it is and I have trouble with bodyweight exercises. Barbell curls were.... just totally fucking impossible. Kept form pretty good for the most part. Went fairly light also because muscle rounds are so goddamn exausting. That entire fucking workout was seriously scary. It was intense and a great overall workout, but it was scary. My head was going in and out like forcing one set after another its almost like you just get into this whole other world its fucking nuts but I love it. I think its because you just hit one set after another after another after another of the same exercise. And your muscles just ache and ache and ache and you keep pushing them. Cant wait till tomorrow's muscle rounds though!

NUTRITION.
Total (kcal) Calories: 2215
Total (g) Protein: 125g
Total (g) Carbs: 8g
Total (g) Fat: 175g

SLEEP.
6 hours of sleep last night.... this is obviously how much sleep my body wanted. I woke up after 6 hours sleep and tried to go back to sleep for 30 minutes or so without any success at all.

SUPPLEMENTS.
Multi-vitamin 2x, MD6 + ECA 30 minutes before cardio and training session, 5g creatine immediately prior to workout.

TRAINING.
Muscle Rounds.
bentover ez-bar reverse rows 155x4,4,4,4,4,4; 155x4,4,4,4,4,4; 155x4,4,4,4,4,4; 155x4,4,4,4,4,4
weighted dips 10x4,4,4,4,4,4; 10x4,4,4,4,4,4; 10x4,4,4,4,4,4; 10x4,4,4,4,4,3
standing barbell curls 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4

WATER.
Took in a pretty good amount all day I guess... maybe a little too much during workout though.

 

[tronious]

Welp Mr. Alex, I'm not gonna get involved in a big flaming battle...can't stand those. As opposed to many people I've seen posting on this board, I don't claim to be an expert on training, etc...I speak only from real world results. I've said in previous many times "What's good for the goose is not always good for the gander". Meaning...it doesn't work for everyone obviously. I've simply stated my results to Monstar and he's obviously a smart guy and knows what he has to do...i.e giving it a shot and seeing if it works. His first time thru, and Monstar you can correct me if I'm wrong, he only stuck with it a short time. That doesn't mean the workout didn't "work" for him...he didn't give it enough time to work. I've made great gains on this program and that's why I said I "couldn't disagree more" in my previous post. If you feel he needs some "outside" influence to re evaluate his training...hahaha...then I guess that's where you come in. I'm not trying to give him advice...just tellin' him what I'm going thru and the results I'm obtaining. As I would expect everyone else to do on this board, I'm relaying something that has given me positive results. So anyways...no flaming or any of that 3rd grade stuff. Just let it go. Monstar keep it up dude...and if it doesn't work for you...then hey on to the next one right?

 

[MonStar1023]

tronious...
Whatsup bro? Yeah definitely I am gonna give it a run through and see what happens.... haha fucking 10 minutes and Im going down to the basement for my fucking muscle rounds! Getting fucking pumped up already... Anyway yeah I mean lemme know how your first 8-week cycle worked for you. What are you goin to do in the weeks off? I would hit up some traps, forearms, and a few other bodyparts that arent really focused on during the 8-weeks of Titan Training. I am gonna stick to it though last time I bitched out sort of and really fucked up the program anyway. Keep me posted though bro make sure I am doing everything right.

 

[T-ray2001]

MonStar1023: CAn U please explain what U ment when U wrote:

"bentover ez-bar reverse rows 155x4,4,4,4,4,4; 155x4,4,4,4,4,4; 155x4,4,4,4,4,4; 155x4,4,4,4,4,4
weighted dips 10x4,4,4,4,4,4; 10x4,4,4,4,4,4; 10x4,4,4,4,4,4; 10x4,4,4,4,4,3
standing barbell curls 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4 "

the first one, "bentover ez-bar reverse rows" U do 155lb 4 reps, and then 4 more and so on...6set..and then the same thing again and again and again, a total of 155lb, 24set? x 4reps??
And after that dips with a 10lb weight 23 set á 4 reps, and then the last set(set 24) U do 3 reps?

 

[tronious]

Monstar...with regards to your losing weight...any chance you might be dropping some water weight and fat? You mentioned in earlier posts that you've felt "fat" over the past few weeks. Could your weight loss be attributed to that...because you have to admit that when you're done with this workout it also feels like a cardio workout also. Anyways...if you weigh around 210, what's your caloric intake/day? Mine's around 3000. But remember I only weight about 195. I've lost a few pounds over the past week, but I feel like I've cut up...not lost muscle or anything like that. I'm 196 as of today...up from 185'ish when I began.

TRay:

what you are referring to are the "Muscle Rounds". The most intense part of the 4day a week workout. Basically it consists of the following:

Pick a weight you can do normally 8-10 reps with. For instance with bench. I start out with 190.

Do 4 reps, rack it and take a 10 second break, do 4 more reps, take a 10 second break, do 4 more, take a 10 second break...etc. for a total of 6 times.

4, break, 4, break, 4, break, 4, break, 4, break, 4
1 minute break...then start over.

Do this 6 times. That's considered your muscle rounds for chest. On day 3 of the workout muscle rounds are done for thighs, hams, calves and chest...in that order.

Day 4..muscle rounds are done for Back, Tri's, Shoulders and Bi's.

 

[MonStar1023]

T-ray2001...
Whatsup bro? Yeah tronious explained that well thanks tronious. Foreal though bro muscle rounds are hard as fuck. Hardest thing in bodybuilding I have ever come across... when I post my exercises I post the weight first.. for example bentover ez-bar reverse rows 155x4,4,4,4,4,4; this is 155 lbs. 4 reps, 10 second break, 4 more etc. Dips is 10x4,4,4,4,4,4; my bodyweight + 10 lbs. around my waist 4 reps, 10 second break, 4 reps etc.. sorry to confuse you bro.

tronious...
Whatsup bro? Yeah I did lose a LOT of water during the first 5 days damn! Feel a lot leaner but still feel kinda flabby haha too many fucking cheat days. They really get the best of you in the long run. My calories are real low but I am really going for fat-loss. I am thinking about raising them to around 2500 maybe. 2200 is a little too low Ill admit that but it seems to be working for fat-loss so I cant complain.

Damn those muscle rounds were tough today! I think they will help in cuttin you up!

 

[tronious]

nice...hey MonStar..just curious...how long is your workout lasting. I'm in there 35-45 min's.

 

[MonStar1023]

tronious...
Whatsup boss? Yeah definitely dude mine is around 40 minutes. If you look @ the comments in all of my posts Ill mention how long it lasted. I use all of the rest periods according to the program. Short but INTENSE as fuck!

 

[MonStar1023]

DAY 6- JULY 30, 2001

CARDIO.
20 minutes stationery bike first thing in the morning on an empty stomach.

COMMENTS.
Felt pretty good today I guess... kind of drowsy actually and I am thinking it is because my sleep was interupted last night. I am not positive though. Workout went really well. Lasted around 45 minutes. Push presses HAMMERED delts all the way. Damn hit shoulders hard. Didnt use too much momentum at all. My front and side delts were VERY sore today from yesterday but I still hit them hard with push presses. Calf raises were good I guess not too much of a burn because of the low reps but overall calf workout was fairly good. Triceps were TORCHED all the way. Great burn and really took them to the limit with the muscle rounds. Damn I really hit them hard! Didnt have too much energy in this workout though intensity wise. I am not sure if its because of my sleep or just the lack of carbs... I dont know if I am in full-blown ketosis or what but my fucking piss SMELLS so badly which I think I read is a sign of extreme ketosis or something along those lines.

NUTRITION.
Total (kcal) Calories: 2280
Total (g) Protein: 145g
Total (g) Carbs: 14g
Total (g) Fat: 165g

SLEEP.
8 hours of sleep last night... popped 6mg. melatonin an hour before bed which really ensured good sleep I think... woke up one time during the night but oh well.

SUPPLEMENTS.
Multi-vitamin 2x, Xenadrine 30 minutes before cardio and training session, 5g creatine immediately prior to workout.

TRAINING.
Muscle Rounds.
push presses 100x4,4,4,4,4,4; 100x4,4,4,4,4,4; 100x4,4,4,4,4,4; 100x4,4,4,4,4,4
one-dumbbell calf raises 50x4,4,4,4,4,4; 50x4,4,4,4,4,4; 50x4,4,4,4,4,4; 50x4,4,4,4,4,4
lying ez-bar ext. 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4; 70x4,4,4,4,4,4

WATER.
Took in a pretty good amount all day long today, need to keep it up.

 

[The_Eviscerator]

Re: DAY 6- JULY 30, 2001

NUTRITION.
Total (kcal) Calories: 1660
Total (g) Protein: 115g
Total (g) Carbs: 12g
Total (g) Fat: 113g

TRAINING.
Muscle Rounds.
push presses
lying ez-bar ext.
one-dumbbell calf raises

WATER.

That diet is ridiculously low! I don't know how you made it through a muscle round day eating like that.

 

[MonStar1023]

The_Eviscerator...
Whatsup bro? Haha I constantly post throughout the day on how many calories I am constantly adding. My total isnt until the day is completely over... like Days 1-5. Haha my fault for being confusing bro.

 

[The_Eviscerator]

Re: DAY 6- JULY 30, 2001

NUTRITION.
Total (kcal) Calories: 1660
Total (g) Protein: 115g
Total (g) Carbs: 12g
Total (g) Fat: 113g

TRAINING.
Muscle Rounds.
push presses
lying ez-bar ext.
one-dumbbell calf raises

WATER.

That diet is ridiculously low! I don't know how you made it through a muscle round day eating like that.

 

[MonStar1023]

DAY 7- JULY 31, 2001

CARDIO.
25 minutes stationery bike first thing in the morning on an empty stomach..

COMMENTS.

NUTRITION.
BINGED ALL DAY LONG ON JUNK FOOD!

SLEEP.
7 hours of sleep last night... very bad sleep in my opinion. Not very restful at all... really just didnt sleep too good at all.

SUPPLEMENTS.
Multi-vitamin 2x today.

TRAINING. REST.

WATER.

 

[MonStar1023]

DAY 8- AUGUST 1, 2001

Realized that this entire week, Days 1-6, I was eating FAR below my calorie expenditure. I was using 2600 as my BMR which was WAY OFF. I talked to Mr .X, the guy that I got the diet I am using from and he said to stick to 3000 calories on training days and around 2750 calories on all of my rest days.

I decided to take off Days 7-8 to make up for the retarded ridiculously low calories I was taking in the first 6 Days... however these 2 BINGE DAYS ARE MAKING ME FAT AS FUCK!!!

 

[MonStar1023]

MODIFIED Nutrition/Supplementation

I just realized how ridiculously low my calories have been during Days 1-6 what a goddamn joke! Haha no wonder why I was losing weight so badly.

NUTRITON.
DAY 1: 3000 calories
DAY 2: 3000 calories
DAY 3: 2500 calories
DAY 4: 2500 calories
DAY 5: 3000 calories
DAY 6: 3000 calories
DAY 7: 2500 calories
DAY 8: Carb-Up 4000 calories

During Days 1-7 I will take in AT LEAST 1g of fat for every g of protein I consume. Ill be during this to ensure that I force my body into ketosis.

SUPPLEMENTS.
DAY 1: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
DAY 2: Xenadrine 2x, Multi-Vitamin 2x, 5g creatine
DAY 3: MD6 + ECA 2x, Multi-Vitamin 2x
DAY 4: Xenadrine 2x, Multi-Vitamin 2x
DAY 5: MD6 + ECA 2x, Multi-Vitamin 2x, 5g creatine
DAY 6: Xenadrine 2x, Multi-Vitamin 2x, 5g creatine
DAY 7: MD6 + ECA / Xenadrine (alt. every week), Multi-Vitamin 2x
DAY 8: (day off of ephedrine) Multi-Vitamin 2x, 20g creatine

Decided to add a fat-burner on Day 7 because my carb-cravings are too strong to even try and stick to a lower carb diet. This is one of the reasons (excuses) I binged on Day 7 in my last cycle. CANT let that happen this time around!

 

[MonStar1023]

DAY 9- AUGUST 2, 2001

This morning first thing in the morning after pissing, without clothes, I weighed 217.5 lbs. Which is up 9 lbs. since I last weighed myself! Talk about a fucking carb-up damn! I am down 3 lbs. since I started this entire Titan Training along with a CKD though so I guess thats good. I am going to try and get down to a LEAN 190-195 lbs. in the next couple of months training with Titan Training and using a CKD. The problem is that Day 7 is NOT A BINGE DAY!! And Day 8 isnt either. I have to keep my diet low-carb on Day 7 and have a CONTROLLED carb-up on Day 8. DISCIPLINE!

CARDIO.
25 minutes stationery bike first thing in the morning on an empty stomach..

COMMENTS.
Felt good today.... kind of tired though. Little drowsy I guess and feel bloated for all of the goddamn shit I ate during the last 2 days. I dont know what the fuck is wrong with me. Everytime I do that I always feel like shit afterwards and I still manage to do it. What the fuck? Workout went really really well... lasted around 40 minutes. Chest got a GREAT workout and lats got a HORRIBLE fucking workout. DAMNIT! Pullovers fucking suck for my lats. They didnt do jack shit I wanted to give them a try and what a WASTE of time.. I should learn to stick to the basics. Dumbbell pullovers are good for my though. Shoulders and traps got an excellent workout.. good pump and burn in both. Arms got a pretty good workout I guess biceps got a way better workout then triceps though. Abs and calves got a good contraction and burn... hit both pretty hard with some higher reps.. Forearms got an INCREDIBLE workout!! Damn! GREAT GREAT BURN! Woah never had a forearm workout like that in ages.. static hold really fucked up my forearms BIG TIME took them WAY past failure my forearms are starting to ache sitting here typing... and I worked out 2 hours ago!!

NUTRITION.
Total Calories: 2585
Total (g) Protein: 136g
Total (g) Carbs: 10g
Total (g) Fat: 211g

SLEEP.
7.5 hours of sleep last night... slept very good. Had a deep restful sleep and felt a lot better today because of it.

SUPPLEMENTS.
Multi-vitamin 2x today, Xenadrine 2x today, 30 minutes before cardio and training session, 5g creatine postworkout.

TRAINING.
Volume Training.
crossbench barbell pullovers 65x12; 65x10; 65x10
(supersetted with)
low-incline dumbbell flyes 40x12; 40x12; 40x12
standing dumbbell side-laterals 20x12; 20x12; 20x12
(supersetted with)
close-grip cable upright rows 50x12; 50x12; 50x12
concentration curls 30x12; 30x12; 30x12
(supersetted with)
one-dumbbell overhead ext. 30x12; 30x12; 30x12
seated leg tucks (bodyweight) 15x15x15
(supersetted with)
one-dumbbell calf raises 60x15; 60x15; 60x15
wrist roller 25x6; 25x5; 25x4
(supersetted with)
barbell static holds 215x(failure); 215x(failure); 215x(failure)

WATER.

 

[MonStar1023]

DAY 10- AUGUST 3, 2001

CARDIO.
25 minutes stationery bike first thing in the morning on an empty stomach..

COMMENTS.
Felt okay today after I took a nap that really helped me out a lot for some reason. Workout really went bad... My girlfriend broke up with me like 5 minutes before my workout and my eyes were all fucked up the whole workout... Workout lasted around 35 minutes... chest was pretty strong I guess considering how sore my chest was from yesterday... back got a pretty good workout with chins pretty tough I guess... Behind-neck presses hit delts hard and also really hit my middle/lower traps somehow I am not really sure what happened there. Nevermind me and my girlfriend are back together.... THANK GOD!!

NUTRITION.
Total Calories: 1945
Total (g) Protein: 82g
Total (g) Carbs: 10g
Total (g) Fat: 165g

SLEEP.
7 hours of sleep last night... and I also took a nap for around an hour or more. Felt good after I took a nap.

SUPPLEMENTS.
Multi-vitamin 2x today, MD6 + ECA 2x today, 30 minutes before cardio and training session, 5g creatine postworkout.

TRAINING.
Base Training.
Med.-grip Flat Barbell Presses 200x8; 210x6; 225x5; 235x4; 240x3
Wide-grip Front Chins (bodyweight)x8; 5x6; 15x5; 20x4; 20x3
Seated Behind-neck Presses 95x8; 110x6; 125x5; 135x4; 150x3

WATER.