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Serious Growth Training Journal

MonStar1023

MonStar1023

New member
Whatsup everyone? I am starting the Serious Growth training program for a few months because I have really hit a plateau lately in my training. I really think I am going to get good results with this training program... I have been doing a 4-day per week split training each muscle group once a week and this is almost the exact opposite. Its training each muscle group 3 times per week... working out twice a day, once in the morning and once in the evening. Its all about controlled overtraining. If anyone wants the EXACT program email me and Ill send it to you - there are three Variations. I am doing the second. Anyway if you could please post any informatoin that would make you think I could achieve faster results by doing something different. Well Im out gotta EAT!

Right now I am 17 years old, 5'11', 230 lbs., with a LOT of bodyfat omg I am just getting back from the beach for a week or so where I ate ALL JUNK and didnt work out at all. I am SOOOOOOO flabby right now holy shit. Well Im out peace.
 
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DAY 1- SUNDAY, JUNE 10, 2001

CARDIO- 15 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- really fatigued all day long Jesus! Two workouts in one day is really a lot harder than I had previously thought. I spaced them out pretty well too and I was still completely EXAUSTED I mean I was just totally dead. First of all fucking biceps and forearms were tired from Workout I so when I tried to do biceps they were just completely exausted so my fucking FORM was a goddamn joke holy shit. I mean my FORM was HORRIBLE! Need lighter weights. Second workout was a KILLER holy shit. Tried to keep weights relatively high for the most part but I was just sooooooo exausted during Workout II. Really need to toughen the fuck up and get my endurance up along with my stamina etc. Rotator cuffs were aching too during Workout II. Back got a good workout I guess but somehow my biceps and forearms along with my brachialis were really taking over most of the exercises... I honestly couldnt figure it out I mean I was using lighter weights with good form. Forearms got a GREAT pump and burn though really worked out hard. Chest got REALLY pumped although very weak and biceps had a good pump as well. Need to really work on endurance though seriously I am not used to 4 sets per exercise etc. :eek:

DIET- ate clean all day long. A lot of low-fat high-protein foods like fat-free cottage cheese and turkey and things like that. Really trying to keep carbs down and protein up with a moderate/low fat intake. Calories were probably really low around 2000 I am guessing.

SLEEP- 7 hours, good amount but need maybe another 30-60 minutes more if not more than that. Need a lot of sleep working out twice per day.

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Dymetadrine 30-45 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 120x14; 120x14; 120x14; 120x13
bent reverse-grip ez bar rows 155x14; 155x14; 155x14; 155x13
close-grip seated rows 135x14; 135x14; 135x14; 135x13
behind-back wrist curls 115x15; 115x15; 115x14; 115x14
one-dummbell reverse wrist curls 30x15; 30x15; 30x14; 30x14
one-dumbbell twists 40x14; 40x13; 40x13; 40x13

Workout II. Chest, Biceps.
incline dumbbell press 70x15; 70x14; 70x10; 65x10
decline barbell press 115x15; 115x14; 115x14; 115x13
incline dumbbell flyes 40x15; 40x14; 40x14; 40x13
standing ez bar curls 65x15; 65x13; 65x13; 65x13
dumbbell concentration curls 20x15; 20x14; 20x13; 20x13
standing dumbbell hammer curls 30x13; 30x13; 30x13; 30x13

TRAINING LENGTH- Workout I was around 35 minutes, Workout II was around 45 minutes.

WATER - took in an okay amount all day. Need more in my opinion needed more during Workout I and more throughout the day.
 
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DAY 2- MONDAY, JUNE 11, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity treadmill following Workout II.

COMMENTS- felt EXAUSTED all day long I really cannot function on anything less than 7 hours sleep. Even with 7 hours I still need maybe 8-10. VERY VERY sore today because of lack of sleep I am assuming. Took a short nap after one of my final exams that helped a little. Feel a cold coming on too because of so much weight-training and so little sleep. Its amazing what a good nights rest can do for you. My rotator cuffs are killing me especially during my delt workout. Totally aching all throughout. I am not sure how I am going to hit my back, chest, forearms, and biceps again tomorrow theyre going to be SO SORE! Oh well I guess thats the purpose of this program. Controlled overtraining as they like to call it. Forearms are sore, biceps are killing, pecs are aching, middle back and lats a little sore too. REALLY need to work on getting more sleep though! Workout II was okay but NO INTENSITY AT ALL! Holy shit intensity was way down. Triceps barely got a pump good burn though along with calves no pump but great burn. For some reason PUMP is really fucking shitty lately. Abs barely got a good burn overall workout was okay.

DIET- meals were too spaced out. Want to try and hit a meal every 2-3 hours but couldnt make it and ended up 5 hours between Meal 1 & 2 and all the others 1-2 hours apart to make up for it. Really trying to keep protein high as possible without extra carbs and fat to help out recovery from all these workouts! I feel like I live in the gym lifting twice per day, six times per week. DAMN!

SLEEP- 4.5 hours, WHAT THE FUCK? Couldnt fall asleep if my life depended on it omg. I layed in bed for around 1.5-2 hours just laying there in the pitch black in dead silence. I dont know what my goddamn problem is but I am going to be taking melatonin tonight and trying to nap all day long. JEEZ!? :sleeping:

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Adipokinetix + 1g tyrosine 30-45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
standing behind-neck press 95x15; 95x14; 95x13; 95x13
wide-grip upright row 75x15; 75x14; 75x13; 75x13
one-dumbbell side-laterals 20x15; 20x15; 20x14; 20x14
dumbbell shrugs 70x15; 70x14; 70x13; 70x13

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 65x15; 65x15; 65x15; 65x14
ez-bar pressdowns 120x15; 120x15; 120x14; 120x14
one-dumbbell overhead ext. 20x15; 20x15; 20x14; 20x13
standing smith calf raises 180x15; 180x15; 180x14; 180x14
seated calf raises 250x15; 250x15; 250x14; 250x14
leg press calf raises 455x15; 455x15; 455x15; 455x15
seated leg-tucks 15x15x15
cable crunches 150x15; 150x15

TRAINING LENGTH- Workout I was around 25 minutes, Workout II was around 55 minutes... WAY TOO LONG need to stay under 45 minutes drop rest periods down more.

WATER- took in a good amount all day. Need more though tomorrow... never can get enough water.
 
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Decent! keep up the posts i've been interested in one of these sorts of programmes as my gains slow down as a shocker to the muscles
 
Whatsup fallenangel? Yeah foreal I have been wanting someone to post a Serious Growth journal like forever to check out their results and to see what they thought of the program in general. No one has yet so I decided to be the first. Its TOUGH as HELL and thats all I can really tell so far. Ill keep posting though and let ya know how it goes and if my strength drops (which I kind of expect training muscles when theyre sore ya know?) but I am trying to burn off some fat but I am really not doing too much cardio... only because I am working out twice per day which is jacking up my metabolism twice per day instead the usual once. Well I gotta get going dawg peace. :D
 
DAY 3- TUESDAY, JUNE 12

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- felt okay today still TIRED as fucking hell because of lack of sleep. NEED MORE FUCKING SLEEP! Anyway Workout I went VERY VERY well. Intensity was GREAT really improved on intensity from yesterday. I waited a few hours after I woke up to do my first workout and I think that really helped me out a bit. Back didnt get too much of a pump but endurance was good along with strength considering I was working a sore muscle group. Forearms got a good burn too. Not too much of a pump in them either.

DIET- ate clean all day long. Some skim milk, chicken breasts, protein shakes, protein bars, fat-free cottage cheese, etc. Kept calories a little bit higher a long with protein a little bit higher too. Really need to work on recovering from all this working out!

SLEEP- 6 hours last night... still WAY too little feel really tired and sore holy shit! I feel so sore!! Need more goddamn sleep I dont know I just love talking to my girlfriend! :yawn: Took a few naps today also which helped but didnt make up for lack of sleep.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 3 BetaLean 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 135x12; 135x12; 135x11; 135x10
bentover reverse ez-bar rows 170x12; 170x12; 170x12; 170x11
seated v-bar cable rows 150x12; 150x12; 150x11; 150x10
behind-back wrist curls 135x12; 135x12; 135x12; 135x12
one-dumbbell reverse wrist curls 30x12; 30x12; 30x12; 30x12
one-dumbbell twists 40x12; 40x12; 40x11; 40x10

Workout II. Chest, Biceps.
incline dumbbell presses 70x12; 70x12; 70x10; 70x10
decline barbell presses 135x12; 135x12; 135x11; 135x10
incline dumbbell flyes 40x12; 40x12; 40x11; 40x10
standing ez bar curls 70x12; 70x12; 70x11; 70x10
dumbbbell concentration curls 20x12; 20x12; 20x12; 20x12
alt. dumbbell hammer curls 30x12; 30x12; 30x11; 30x10

TRAINING LENGTH- Workout I was around 30 minutes which is good time. Trying to keep rest periods short for Phase I of this program. Workout II was around 40 minutes which was also good.

WATER- took in a good amount all day long. Didnt really feel thirsty at all today although it was VERY humid outside... really need to stay hydrated.
 
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DAY 4- WEDNESDAY, JUNE 13, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately after Workout I + 10 minutes low-intensity stationery bike immediately after Workout II.

COMMENTS- Workout I was pretty good. Not too intense however rotator cuffs were killing me throughout the entire workout. Front delts were VERY sore along with traps. Used some momentum for behind-neck presses and hit traps hard with dumbbell shrugs. Still felt tired today though on such little sleep. Workout II went really really well actually. Triceps were really sore obviously along with calves but really hammered triceps hard and heavy... not too much of a pump surprise surprise but really got a great burn. Calves got a good burn as well along with abs. Weighed myself during the middle of Workout II and weighed EXACTLY 215 lbs. I guess thats okay Im not sure.

DIET- ate well all day long. Took a good amount of calories not too many but not too few. Protein was relatively high and kept carbs low/moderate for the most part. Maybe one carb meal other than the two post-workout carb meals.

SLEEP- 6 hours last night... OMG!!! I AM SO FUCKING RETARDED! I get all into these conversations with my girlfriend shes so great to talk to. Shes the greatest girl ever and she always tells me I want to talk all the time... but maybe if she realized how much fun I have talkin to her she would understand. I must be so fucking whipped lol.. well Ill admit to it because shes so sexy and such a great girlfriend. Anyway before I get carried away... NEED MORE FUCKING SLEEP!

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Dymetadrine 30 minutes before each workout as well.

TRAINING-
Workout I. Delts, Traps.
standing behind-neck presses 115x12; 115x11; 115x10; 115x10
wide-grip upright rows 85x12; 85x12; 85x11; 85x10
one-dumbbell side-laterals 30x12; 30x12; 30x11; 30x10
dumbbell shrugs 75x12; 75x12; 75x11; 75x10

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 75x12; 75x12; 75x11; 75x10
ez-bar pressdowns 140x12; 140x12; 140x11; 140x10
one-dumbbell overhead ext. 25x12; 25x12; 25x11; 25x10
standing smith calf raises 270x12; 270x12; 270x11; 270x10
seated calf raises 270x12; 270x12; 270x12; 270x12
leg press calf raises 520x12; 520x12; 520x11; 520x10
seated leg tucks 15x15x15
twists 50x50

TRAINING LENGTH- Workout I was around 30 minutes + Workout II was 45 minutes long.

WATER- took in a good amount all day.
 
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DAY 5- THURSDAY, JUNE 14, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately after Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I was a good workout overall. Got good contractions in the lats and really hammered them with heavy bent rows. Forearms were worked kinda hard not too much of a pump or burn though with lower reps. But oh well its part of the program. Workout II was INTENSE AS FUCK! Straight up fucking crazy. Went totally nuts with chest training I mean TOTALLY fucking nuts. Really hammered pecs all the way got a great pump and took them to failure completely. Way to fuck them up seriously. Biceps got a good pump too really hammered them as well. Hit biceps heavy with pretty good form with some slow-ass negatives. FUCK YEAH BOYS! Im gonna get fucking huge I feel stronger and my rotator cuffs are feeling a lot better. Soreness is REALLY dropping and my strength is pretty good for this being the third time I have hit chest and bis this week. YEAH BABY!

DIET- ate clean all day lots of protein moderate carbs I guess a few pieces of multi-grain bread etc. Really did stick to diet pretty well though. Need to keep it up and keep training HARD as hell. Diet + training + consistency = results. Pumped to get huge baby!

SLEEP- 8 HOURS! finally actually a decent amount of sleep. Felt SOOO much better today. Felt a lot better energy wise along with soreness really stronger in workouts and just felt better overall. :D

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Adipokinetix and 1g tyrosine 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 150x10; 150x10; 150x9; 150x8
bent reverse ez-bar rows 185x10; 185x10; 185x9; 185x8
seated v-bar rows 165x10; 165x10; 165x9; 165x8
behind-back wrist curls 145x10; 145x10; 145x10; 145x10
one-dumbbell reverse wrist curls 30x10; 30x10; 30x10; 30x10
one-dumbbell twists 40x10; 40x10; 40x10; 40x10

Workout II. Chest, Biceps.
incline dumbbell presses 75x10; 75x10; 75x10; 75x8
decline barbell presses 150x10; 150x10; 150x10; 150x10
incline dumbbell flyes 40x10; 40x10; 40x10; 40x10
standing ez-bar curls 85x10; 85x10; 85x8; 85x8
one-dumbbell concentration curls 30x10; 30x10; 30x9; 30x8
alt. dumbbell hammer curls 40x10; 40x10; 40x9; 40x8

TRAINING LENGTH- Workout I was around 30 minutes + Workout II was around 40 minutes.

WATER- took in a good amount all day. Really need to stay hydrated at all times.
 
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Whatup Enock? Thanks man yeah this program works really well I think and Ive only done it for 5 days now its crazy as hell. Your SO SORE the first few days but it fades after maybe 4-5 days and you start to get your strength back. Its hard to go from hitting every bodypart one time per week to hitting them 3 times per week. Ill keep posting on how things are going though dude. Peace. :cool:
 
Interesting thread, man. I hope you're able to continue with the program. If you can get through it, you'll definitely see the huge results you're looking for. Just wait until you drop the volume down. You'll explode :)

The one concern I have is how much food you're taking in. It really isn't enough to support twice a day workouts. I know you're trying to drop a little flab. But think about this.... like you said, lifting twice a day is going to jak your metabolism up like crazy. You're muscles will be adapting to the loads of volume. Your joints are going to take a beating. I think you need more food to keep your strength up and help you recover. Mainly the second. Because if you're taking in 2000 calories per day and you aren't able to recover, then you aren't going to be able to go through with the rest of the program after a week or two.

It's up to you, but my feelings are that if you were to "eat big clean" you would be able to get your body all the nutrient's your body needs to recover while also slimming down a good amount just from all the volume.

Good luck.
 
DAY 6- FRIDAY, JUNE 15, 2001

CARDIO- 10 minutes of low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I was okay I guess. Used legs too much in behind-neck presses. Somehow I have been really weak with delts lately I am guessing because of chest work the day before. Delts got a pretty good workout along with traps. Rotator cuffs were kind of stressed throughout workout on upright rows a lot. Decided to use the strap neck-developer to thicken up neck which I have realized is a weak point in relation to my traps and delts. Neck was killing during exercise and really throbbing hours afterwards felt totally exausted. Need to bring up traps and neck a lot in my opinion. My delts to trap relationship is very good right now (I have very wide bone structure) but I want huge traps to have the powerful look. Workout II was really a good workout in my personal opinion. REALLY good triceps workout pump and feeling of exaustion really took tris to the limit. Calves also had a great pump and burn really hammered them HARD with lots of weight. Abs got a good burn.

DIET- haha GODDAMNIT! I followed a high-protein, moderate-carb, and low/moderate-fat diet all day long until around 10:30 PM. I was at this carnival with my girlfriend and I was just STARVING as hell. I was completely dying for food I hadnt had my last meal for like 3 hours. So we ended up going to Grotto's and here we go. I ordered soda instead of water, I ordered a combo-apetizer where I ate cheese-sticks, chicken wings, fries, and onion rings... I had a ham sab with cheese and mayo. Then I went home and had a big piece of my sister's birthday cake! Then I went to bed. WHAT THE HELL?

SLEEP- 7 hours 45 minutes... felt better today although still a tad drowsy during Workout I somehow... dont ask me.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Dymetadrine and 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
standing behind-neck presses 125x10; 125x10; 125x9; 125x8
wide-grip upright rows 95x10; 95x10; 95x9; 95x8
one-dumbbell side laterals 30x10; 30x10; 30x10; 30x9
dumbbell shrugs 80x10; 80x10; 80x10; 80x8
strap neck-developer 80x10; 80x10; 80x9; 80x8

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 95x10; 95x10; 95x9; 95x8
ez-bar pressdowns 160x10; 160x10; 160x9; 160x8
one-dumbbell overhead ext. 30x10; 30x10; 30x9; 30x8
standing smith calf raises 320x10; 320x10; 320x9; 320x8
seated calf raises 300x10; 300x10; 300x9; 300x9
leg-press calf raises 720x10; 720x10; 720x9; 720x8
seated leg tucks 15x15x15
cable crunches 150x15; 150x15

TRAINING LENGTH- Workout I was around 35 minutes and Workout II was around 45 minutes.

WATER- didnt really take in enough water today... really was kind of thirsty because of all the sweating I did... it was SOOOOOOOOOOO humid outside! Holy shit.
 
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Yo Karellan... yeah definitely I hear you man. I definitely need some more food and maybe even a few more supplements to help out my recovery. I am sore as fucking hell right now. Your right dude I dont think that I realize how much I am working out and how little calories I am taking in. I do need like a shitload of protein along with some carbs and fat. For some reason I am just wanting to drop bodyfat I guess now that its summer and thats the reason for the fat-burners. Yeah thanks a lot for the reply though dude seriously it really opened up my eyes. I mean I probably have around 190 lbs. LBM (according to any bodyfat read I have taken or read) and I probably would burn around 2000 calories just sitting around doing nothing alll day. Let along working out twice a day intensely. :)
 
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DAY 7- SATURDAY, JUNE 16, 2001

CARDIO- 30 minutes low-intensity stationery bike first thing in the morning on an empty stomach - 30 minutes after taking Adipokinetix.

COMMENTS- felt good today with a lot of sleep. Wanted to workout but knew that it was a rest day so I didnt. Really am tryin to recovery alot today since this is my only rest day trying to take in a lot of calories. BINGED ON DIET FOR NO FUCKING REASON! FAT>

DIET- took in a lot of calories today... a lot of protein moderate carbs still. Trying to really get ready for the next 6 days of two-a-days working out. OMG! Listen to this... Really messed up this time. Was at the mall and decided that for some reason I would eat like a fat disgusting SLOB! I went to Taco Bell and ate just about everything they had, had ice-cream, had candy, and just about every sugary fatty food you can possibly think of. I NEED TO GET SOME FUCKING DISCIPLINE! FUCK! I will seriously fucking shoot myself if I cant stick to a simple fucking diet no matter how many times I am training.

SLEEP- 9 hours, 45 minutes! HELL YEAH BABY! Thats the way to sleep... just woke up and about to hit-up some early morning empty stomach cardio since today is a rest day. Probably going to do 30 minutes watching Pumping Iron baby greatest movie ever. Not to get off subject but that one scene at the end cracks me up its backstage before the 75' Olympia and right after Arnold is done pumping up his huge massive bis with a strict set of barbell curls Serge Nubret looks at him and goes, 'I look like I can take you.' And Arnold looks over and laughs and says, 'ahh.. yeah, keep looking.' Haha talk about confidence hes the greatest.

SUPPLEMENTS- 2 Adipokinetix 2x today.

TRAINING- REST.

TRAINING LENGTH- N/A.

WATER- took in a lot today which helped out alot felt better with a lot more water in me.
 
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Yo Phemomena yeah I never included this in any of my other posts I am unable to train legs unfortunately due to knee surgery (I had a benign tumor in my left knee removed and have had ACL and MCL problems ever since then) and also due to a weak lower-back. According to my doctor I shouldnt be doing any direct lower-back work and really shouldnt be training all that heavy but oh well. I LOVE the feeling of heavy weights so I just gotta deal. Peace. :D
 
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DAY 8- SUNDAY, JUNE 17, 2001

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Felt VERY VERY VERY FLABBY today due to retarded fucking binge last night. I cant believe how little discipline I have sometimes. I mean yesterday I didnt even fucking workout and I binged on my goddamn diet. I know that a cheat meal here and there is okay but stuffing until you cant move for a couple hours is ridiculous. Workout I was good definitely not intense enough though. Back got a good workout and so did forearms they got a great burn with all of the wrist curls. Back got a good pump and so did forearms.

DIET- today really payed attention to keeping protein high, carbs moderate, and fat relatively low. Need to keep it up NO MATTER WHAT happens. Discipline + Consistency = Results.

SLEEP- 9 hours! Feel so much better with more sleep holy shit I cant believe how much a difference sleep can make. Its incredible what a huge difference sleep can really do for you. Soreness drops just everything is better mood etc.

SUPPLEMENTS- took 5g creatine + 5 glutamine immediately following each cardio session postworkout with high-glycemic carbs. Also took 2 Dymetadrine 30 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
v-bar pulldowns 135x15; 135x15; 135x14; 135x13
wide-grip bentover rows 135x15; 135x15; 135x14; 135x13
seated close-grip straight-bar rows 135x15; 135x15; 135x14; 135x13
one-dumbbell wrist curls 30x15; 30x15; 30x14; 30x13
reverse barbell wrist curls 65x15; 65x15; 65x15; 65x15
standing dumbbell twists 30x15; 30x15; 30x14; 30x14

Workout II. Chest, Biceps.
incline barbell presses 145x15; 145x14; 145x14; 145x10
dips (bodyweight) 15x14x13x13
flat dumbbbell flyes 50x15; 50x14; 50x13; 50x13
standing barbell curls 70x15; 70x14; 70x13; 70x13
dumbbell preacher curls 20x15; 20x15; 20x15; 20x14
reverse ez-bar curls 50x15; 50x14; 50x13; 50x13

TRAINING LENGTH- Workout I was around 30 minutes, with ~90 second rest periods between sets and Workout II was around 45 minutes, with ~90 seconds rest between sets.

WATER- took in enough all day long. Not too little and not too much but could use a little more none the less.

One part of the program that I didnt pay attention to last week was my rest periods in between the sets. I dont really know how I forgot to do that but I guess I just didnt think it was that big of a deal. I realize now that it is very important to this program along with my calories I really need to keep my calories high and VERY clean. The last thing that I want from this program is excess bodyfat especially during summer. I am flabby enough as it is I can [COLOR=dark-blue]BARELY[/COLOR] see my abs right now as it is. Its just really sad how out of shape I got over Fall/Winter/Spring. Too much binging like what happened the past two days.
 
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DAY 9- MONDAY, JUNE 18, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- felt good today I guess Workout I was good. Need to go heavier on one-dumbbell presses but really hammered side-delts with heavy partials. Need to thicken up side-delts to get a really wide look from the front and back. Also need to really thicken up traps at the uppermost portion right next to the sides of my neck maybe hit them with some close-grip upright rows me next workout cycle. Workout II was a good workout for the most part. Unfortunately I was fucking rushed in the gym which always pisses me off. But triceps definitely got a good workout. Great burn with higher reps and same goes for calves. Really took calves to the limit with VERY short rest periods. Decided to do 8 sets of seated calf raises because my soleus REALLY needs some work jesus my gastro's are looking pretty good thick from the back not too great from the front but my soleus really needs some work. Abs got a good burn as well.

DIET- ate clean all day with a lot of protein and not too much carbs or fat. Ate a few Nitro-Tech bars today which tasted all right but contain all whey protein which is a good source for me it really helps me recover from some of these workouts. Glad to finally be getting some sleep again its about time. That has really helped me out I think.

SLEEP- 8.5 hours sleep last night. Good amount but I am ready to take a nap right now. Feel a little drowsy and need to get pissed off and get energy up for my next workout in two hours. Took a nap for around 30 minutes I guess maybe 45 I dont know and felt better afterwards.

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Adipokinetix 30-45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
standing one-dumbbell presses 30x15; 30x15; 30x14; 30x13
partial lockout side-laterals 40x15; 40x15; 40x14; 40x13
wide-grip upright rows 65x15; 65x15; 65x14; 65x13
barbell shrugs 155x15; 155x15; 155x14; 155x14
strap neck-developer 35x15; 35x15; 35x14; 35x13

Workout II. Triceps, Calves, Abs.
decline ez-bar ext. 65x15; 65x15; 65x14; 65x13
dumbbell overhead ext. 70x15; 70x15; 70x14; 70x13
overhead rope ext. 80x15; 80x15; 80x15; 80x14
seated calf raises 300x15; 300x15; 300x15; 300x15; 300x14; 300x14; 300x14; 300x14; 300x13
leg pres calf raises 520x15; 520x15; 520x14; 520x14
seated leg tucks 15x15x15
twists 50x50

TRAINING LENGTH- Workout I was around 25 minutes, with under ~90 second rest intervals between sets. Workout II was around 40 minutes with under ~90 second rest intervals.

WATER - took in an okay amount all day. Need more in my opinion needed more during each Workout and more just overall.
 
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You probably fell right to sleep after the cake because of the insulin spike. That shit hits me hard too when at birthdays n shit, eat some cake, and I'm a slug.

Actually despite the fact that it may not be a good idea to use fat burners during this program since you need so much energy. I can still see reason to them for that fact that they curb appetite. I'm not saying eat less, but from the looks of things you fall off your diet once in a while, probably at night. Use to happen to me too, I would be talking on the phone and grab a small handfull of chips, thinking ahh it won't kill me, but I would do it from a little of this and a little of that and repeat snacking on all sorts of weird things that just arn't that good. See w/ an appetite surpressant, you don't really end up doing that. It helps you stay eating clean, because when you do eat its more of a concious effort to eat because you know you need to and you know what you should put into yourself. Instead of the body subconciously helping you meet your requirements by having you snack on everything before your sanity has come back.

Not too mention I'm sure the energy effects of the stack helped through some of the grueling workouts, too bad the energy effects dies after time.
 
Yeah definitely dude I hear you. My fucking insulin most go through the roof when I binge on shit late at night like that. I usually end up shitting like the entire next day lol. So it obviously really fucks up my body big time. :mad: I really gotta keep my eating habits under control whether its day time or night time or Im home alone or with my girlfriend.

Yeah fat-burners help out a LOT energy wise and they help me from gaining unwanted bodyfat. I mean foreal bro working out twice a day its tough I mean you need a hell of a lotta sleep you need supplements for recovery (which I am going to be loading up on the next few weeks- ALA, more glutamine, ZMA, ps, etc. etc.) But anyway yeah bottom line is that I gotta keep my eating habits to a T to succeed with this program. Honestly I dont think binging once I week (after 12 training sessions) will effect my body composition THAT much but its still not good for my system like my body cant take it. Of course with my appetite I feel like I can but in reality I cant.
 
DAY 10- TUESDAY, JUNE 19, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity treadmill immediately following Workout II.

COMMENTS- Workout I was good even though I seriously HATE bent-over rows with a passion. I dread doing them and hate being sore from them. I am used to reverse grip and havnt done them this way in around a year I guess now. But variation is key I guess. Back got a good pump along with forearms. My forearms were REALLY exausted shit. Workout II was good too very intense. Hit chest hard with some weight and really got a good pump. Hammered biceps too. Biceps and chest both had an excellent pump and some short rest periods which took both to the limit.

DIET- stuck to diet all day today even though really wanted to cheat as the night went by. Went to see the movie Swordfish with my girlfriend (which was great by the way) and wanted to go to McDonalds SOOOO badly but totally fought the urge.

SLEEP- 7.5 hours sleep last night. Need more sleep didnt sleep well at all. Kept waking up with wierd ass fucking dreams and shit.

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Dymetadrine 30-45 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
v-bar pulldowns 150x12; 150x12; 150x11; 150x10
bentover barbell rows 155x12; 155x12; 155x11; 155x10
straight-bar rows 150x12; 150x12; 150x11; 150x10
one-dummbell wrist curls 40x12; 40x12; 40x11; 40x10
reverse barbell wrist curls 75x12; 75x12; 75x11; 75x10
standing dumbbell twists 40x12; 40x12; 40x12; 40x11

Workout II. Chest, Biceps.
incline barbell presses 155x12; 155x12; 155x11; 155x10
dips 25x12; 25x11; 25x10; 25x10
flat dumbbell flyes 55x12; 55x11; 55x10; 55x9
standing barbell curls 80x12; 80x11; 80x10; 80x10
dumbbell preacher curls 25x12; 25x11; 25x10; 25x10
reverse ez-bar preacher curls 60x12; 60x11; 60x10; 60x10

TRAINING LENGTH- Workout I was 30 minutes, with rest periods all under ~90 seconds between sets. Workout II was around 45 minutes with rest periods all under ~90 seconds.

WATER- took in a good amount all day long.
 
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Hey, this is great reading! Keep up the posts. Try to include some measurements, weigth, and bf% readings to show progress. I am motivated to start a journal of my own.

Also, don't tell your girlfriend that you are whipped and that you love talking to her etc, she'll leave you! Trust me bro, resist the urge!

Keep up the good work.
 
Yeah definitely man I gotta start weighing myself my second workout is at the gym I go to and the scale there is very accurate. I weighed myself a week ago I guess it was and I was 215. I definitely feel leaner though although I binged a few days back. I really enjoy this program although training 12 times per week is really hard to stick with, its worth it I think. Everyone keeps telling me after the third week when I cut back the volume I am gonna blow up like really gain a lot of muscle weight. I cant wait for that! Yeah keeping a journal is tough to type everyday but it lets me know I am still making progress ya know? :mix:
 
DAY 11- WEDNESDAY, JUNE 20, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike following ab workout.

COMMENTS- Workout I was good overall. Delts got an okay pump really need to thicken up side delts. Traps got a bad workout in my opinion because training my forearms so often is really tearing them down alot and my forearms are giving out too soon. I would use straps but I really dont believe in them. Anyway neck got a pretty good workout I guess. Oh well. Anyway Workout II was good but cut short I was rushed out of gym because of my asshole for a father and ended up doing cardio and abs at midnight when I got home from the mall. Abs got a great workout though for it being midnight and all.

DIET- stuck to diet today... even though urge to cheat was HUGE! Honestly I really couldnt stand it I mean I wanted to cheat off my diet SO BADLY... my girlfriend ate this dessert in front of me I was like thinking omg Ill take that thanks.

SLEEP- 8.5 hours sleep last night. Good amount of sleep really needed it after two hard workouts yesterday. Neck STILL sore haha neck soreness doesnt seem to be going away!

SUPPLEMENTS - 5g creatine + 5g glutamine postworkout/cardio along with high-glycemic carbs and whey protein, 2 Adipokinetix 30-45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
standing one-dumbbell presses 40x12; 40x12; 40x12; 40x11
partial one-dumbbbel side laterals 40x12; 40x11; 40x10; 40x10
wide-grip upright rows 85x12; 85x11; 85x10; 85x10
barbell shrugs 175x12; 175x12; 175x11; 175x10
strap neck-developer 50x12; 50x12; 50x12; 50x12

Workout II. Triceps, Calves, Abs.
decline ez-bar ext. 75x12; 75x12; 75x11; 75x10
dumbbell overhead ext. 80x12; 80x12; 80x11; 80x10
overhead rope ext. 90x12; 90x11; 90x10; 90x10
seated calf raises 320x12; 320x12; 320x12; 320x11; 320x11; 320x11; 320x10; 320x10
leg press calf raises 630x12; 630x11; 630x11; 630x10
seated leg tucks 15x15x15
decline crunches 25x25

TRAINING LENGTH- Workout I was 30 minutes, with rest periods all under ~90 seconds between sets. Workout II was 40 minutes, with all rest periods under ~90 seconds.

WATER- took in a good amount all day long today. Need more though.
 
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DAY 12- THURSDAY, JUNE 21, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I went pretty good I guess back got a good workout and pump and a great contraction on seated cable rows. Forearms had a SHITTY workout omg... not a good pump at all not good contractions just sucked overall. Need to really wake up for my next forearm workout and really hammer forearms want thick ass bowling pins hanging from my upper arms totally vascular and defined. Workout II was VERY intense overall. Got my little brother to spot me which really motivated me somehow. Chest got a good pump and an overall good workout. Flyes hammered chest really well I think. Biceps got a GREAT workout holy shit. Really fucked up my bis during standing barbell curls kept form relatively good. Preacher curls were good too. Reverse preacher curls were GREAT for my biceps, brachialis, and for my upper forearms.

DIET- didnt eat enough today at all. Drank a lot of coffee which means I had to drink a lot of water too which I did. Definitely didnt take in enough calories or protein at ALL. All day I had two post-workout meals, and one big peanut-butter sandwich on multi-grain bread with big glass of skim milk. Thats like 100g of protein all day! FUCK!

SLEEP- 9.5 hours last night... felt good today with a lot more sleep thank God. I really need more sleep like at least 8 hours every night I realized that is a key to staying anabolic sleep really makes more of a difference when it comes to recovery more than any supplement or any amount of protein I take in.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Dymetadrine 30 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
v-bar pulldowns 165x10; 165x9; 165x8; 165x8
bent over barbell rows 165x10; 165x10; 165x9; 165x8
seated straight-bar cable rows 165x10; 165x10; 165x9; 165x8
one-dumbbell wrist curls 40x10; 40x10; 40x10; 40x10
reverse barbell wrist curls 85x10; 85x10; 85x10; 85x8
standing dumbbell twists 40x10; 40x10; 40x9; 40x9

Workout II. Chest, Biceps.
incline barbell presses 170x10; 170x9; 170x8; 170x8
dips 35x8; 35x8; 35x8; 35x8
flat dumbbell flyes 60x10; 60x8; 60x8; 60x8
standing barbell curls 90x10; 90x9; 90x8; 90x8
dumbbell preacher curls 30x10; 30x10; 30x10; 30x9
reverse ez-bar preacher curls 65x8; 65x8; 65x8; 65x8

TRAINING LENGTH- Workout I was around 30 minutes, with rest periods all under ~90 seconds.... Workout II was around 40 minutes with all of my rest periods under ~90 seconds.

WATER- took in a little all day long but definitely not enough felt thirsty once or twice today which meant I was dehydrated which fucking sucks BIG TIME.
 
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Nice Thread

MonStar, this is great! Keep up the good work! I like to see other athletes journals. It's inspirational. Good luck and lay off the fuking sugar!
 
Whatup dawgslappa? Yeah thanks a lot man I am going to be doing this program for an entire cycle which is a total of 18-Weeks if you want the exact program email me and Ill send it to ya. Yeah foreal I definitely gotta cut out any cheating and I should do real well with this program... I seriously gotta get ripped what the fuck working out twice a day is seriously helping me out big time but I really gotta lay off the fucking sugar and shit lol. Damn Im out at the mall or somewhere and I go by Taco Bell I am like FUCK I am starving! Haha if I just eat all the sudden I get hungry when I go by a shitty junk place haha. I dont know I just gotta have the discipline I am the only one in control of bringing the fork to my mouth. Yeah I wish EliteFitness would make up a new group of Threads called Online Journals like WannaBeBig.com had. Well Im out dawg peace.
 
DAY 13- FRIDAY, JUNE 22, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I went very well I think. Intense and delts and traps along with neck got a good workout. Hit delts hard with one-dumbbbell presses and laterals + upright rows... Really trying to pack on a lot of mass to side-delts. Rear delts definitely need work and will include them in next weeks delt workouts. Traps got a good stretch and contraction on barbell shrugs however I prefer dumbbell shrugs by far, I used barbell shrugs this week for variation. Neck was definitely exausted after strap neck-developer. Workout II went okay considering the FUCKED UP circumstances. Triceps got a good workout I guess lying ez-bar ext. were VERY intense. Triceps got a good workout. Calves I had to do partial calf raises (in the same position to do barbell squats) just going up all the way and down until my feet would touch the floor. Did 12 sets to really take calves to the limit but didnt get much of a workout. Abs got a great contraction and burn.

DIET- stuck to diet all day long today. Took in a good amount of calories and a good amount of protein. Kept carbs relatively low but need to keep them even lower then they are now. Tomorrow is a rest day and I have to suck it up and STAY ON MY DIET. Haha omg my rest days seems to fuck me up big time.

SLEEP- 9 hours last night... really glad that I am consistently getting a lot of sleep. It seriously helps with a program like this. Unfortunately in a few weeks I have fucking gay ass summer school which means Ill have to start training @ 5 AM every morning. FUCK< its summertime! I am dreading that Ill have to go to bed @ 8-9 just to make sure that I get 8 hours sleep. Goddamnit.

SUPPLEMENTS- 5g creatine + 5g glutamine along with high-glycemic carbs immediately after each cardio session postworkout + 2 Adipokinetix 30 minutes before each workout as well.

TRAINING-
Workout I. Delts, Traps.
standing one-dumbbell presses 50x10; 50x9; 50x8; 50x8
heavy partial side-laterals 40x10; 40x9; 40x8; 40x8
wide-grip upright rows 95x10; 95x9; 95x8; 95x8
barbell shrugs 185x10; 185x10; 185x9; 185x8
strap neck-developer 70x10; 70x10; 70x10; 70x10

WHAT THE FUCK!? My dad is such a motherfucking cocksucker! I couldnt go to the gym for my second workout because hes a fucking asshole and wouldnt drive me so I had to workout at home. Long story but I had to change all of my exercises from the last two days and I dont have any way of doing calves at home so I had to do some shitty fucking workout. GODDAMNIT!

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 95x8; 95x8; 95x8; 95x8
one-dumbbell overhead ext. 30x10; 30x9; 30x8; 30x8
kneeling overhead cable ext. 50x10; 50x10; 50x9; 50x9
partial standing barbell calf raises 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10; 185x10
seated leg tucks 15x15x15
decline crunches 25x25

TRAINING LENGTH- Workout I was around 30 minutes with all of my rest periods under ~90 seconds. Workout II was around 35 minutes, with rest periods all under ~90 seconds.

WATER- took in an okay amount all day. Need a lot more though in my opinion. Need to keep WATER UP and COFFEE DOWN haha.
 
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DAY 14- SATURDAY, JUNE 23, 2001

CARDIO- 30 minutes low-intensity stationery bike first thing in the morning on an empty stomach, 30 minutes after taking Phen-Free.

COMMENTS- Haha fucked up big time with diet but other than that felt good. Ready to hit the weights for the next 6 days HARDCORE!

DIET- LOL! What the fuck did I JUST say yesterday? OMG! Haha... :rolleyes: I cant believe my discipline sometimes Jesus I had 2 meals today that were healthy and then I was like... one fucking cheat day a week will not do THAT much haha omg. I am so retarded but at least I can predict my cheat days and when theyre going to be. I am thinking about KILLING myself into sticked to eating clean all week long and taking Saturday off. I dont think that will effect my body composition too much or will it? I am going to post a topic about 1 cheat day with 12 intense workouts to back it up. Well Im outta here Im going to the mall with my girlfriend to Taco Bell, Cinabuns and whatever other junk food they have there LOL. :D

SLEEP- 8 hours last night... wanted a little more but went to bed a little late.

SUPPLEMENTS- took a day off of ephedrine, and took Phen-Free 30 minutes before cardio.

TRAINING- REST.

TRAINING LENGTH- n/a

WATER- took in an okay amount all day. Drank a lot of Gatorade with my shit food and some soda obviously and whatever else haha.
 
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DAY 14- SUNDAY, JUNE 24, 2001

Yeah today I felt so FUCKING BLOATED omg... this should be enough goddamn motivation not to cheat next Saturday holy shit. OMG I seriously feel so bloated and flabby and digusting I never want to see another drop of junk food the rest of my life! OMG FUCK! I seriously feel so disgusting just bloated and fat and nasty omg. I dont feel like I have an ounce of muscle after everything that I ate yesterday Jesus Christ. Feel SOOOOOOO BLOATED!

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes stationery bike immediately following Workout II.

COMMENTS- Workout I I was completely bloated just totally feeling fat and disgusting. However... forced myself to have a great workout. Back got a great workout and forearms had one of the greatest pumps I have ever experienced my entire life. Both wrist curl exercises pumped forearms up and wrist roller just hammered forearms SO BADLY. I mean I was feeling the burn 10-15 minutes after my workout was over even after my cardio session. Forearms were still burning and I kept stretching them out trying to get the burn to stop and it wouldnt haha crazy shit. :D Definitely was worth it though gotta get these forearms GROWING! Workout II was intense and an overall good workout. Chest got a good workout really good feeling of exaustion. Not too much of a pump however. Great burn though really hit inner pecs hard with dips. Low-incline flyes really tore up upper-pecs as well.

DIET- Ate clean all day today however may have had a little too many calories at Hibachi's (a Chinese restaurant) I ate a salad, teriaki chicken, and rice. Didnt eat too much other than than though so I should have been fine. Need to keep diet CLEAN as FUCK because of my goddamn BINGE on Saturday. Any bodyfat losses I had last week I lost COMPLETELY without a doubt. I am so flabby its a joke.

SLEEP- 8 hours last night... wanted a little more but went to bed a little late. Felt good today though had enough energy.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Dymetadrine 45 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 135x15; 135x14; 135x13; 135x13
reverse-grip ez-bar rows 160x15; 160x14; 160x13; 160x13
seated v-bar cable rows 150x15; 150x14; 150x13; 150x13
seated barbell wrist curls 95x15; 95x15; 95x14; 95x14
one-arm reverse cable wrist curls 20x15; 20x15; 20x15; 20x15
wrist roller 20x4; 20x4; 20x3; 20x3 (one rep is wrist-rolling weight all the way up to starting position)

Workout II. Chest, Biceps.
low-incline dumbbell presses 70x15; 70x15; 70x14; 70x13
dips (bodyweight) 15x14x14x13
low-incline dumbbell flyes 40x15; 40x15; 40x14; 40x13
close-grip ez-bar curls 70x15; 70x14; 70x14; 70x13
one-dumbbell preacher curls 30x15; 30x14; 30x14; 30x13
reverse cable-curls 50x15; 50x14; 50x13; 50x13

TRAINING LENGTH- Workout I was around 35 minutes, with rest periods all under ~90 seconds. Workout II was around 30 minutes with all of my rest periods around, or under ~90 seconds.

WATER- took in a good amount all day long. Need to get more though because of humidity.
 
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DAY 15- MONDAY, JUNE 25, 2001

:o Still feel FLABBY as hell today OMG. That cheat day really fucked me up I dont know how its gonna take to make it back to where I was. I hope that I read these posts this Saturday when I am considering cheating again. What the FUCK is my goddamn problem?

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I was good for the most part... in the middle of the workout I had to stop because I felt like I was going to puke.. but I mean other than that it was pretty intense. Delts got a good workout I thought. Need to really bring up rear delts. Traps got an okay workout along with neck. REALLY want some big ass traps along with thick capped delts. Traps are my main focus for a while though. This program only calls for 4 sets for traps though which to me isnt enough, but who knows 3x a week it might be. Workout II pretty good I dont know. I started off with calves to really hammer my calves right from the start with 12 sets of calf raises. Trying to force them into new growth. Triceps got a GREAT burn holy shit. Pretty good pump and an INCREDIBLE burn. Abs got a GREAT contraction on seated leg tucks really really squeezed them hard.

DIET- ate clean all day long. And kept calories pretty high I guess... I wanted to post all of my meals though so some of you can critique my eating regimen. I dont know if I am eating enough or eating too much or what to lose a little bit of bodyfat.
M1> postworkout I, whey protein + high-glycemic carbs
M2> 1/2 peanut butter sandwich
M3> 1/2 turkey sandwich (lots of turkey) + soup
M4> protein shake- whey protein, 1/2 bannana, 1 tbsp. cool-whip, 1/2 cup non-fat milk powder, 1 tbsp. peanut butter
M5> postworkout, whey protein + 15g malodextrin powder + high-glycemic carbs
M6> chicken or turkey breast + 2 tbsp. peanut butter
Thats maybe a typical day for me I dont know. Sometimes Ill have a low-carb whey protein bar to substitute for a few of the meals.

SLEEP- 7 hours last night... went to bed a little late, really trying to shoot for 8 hours+ each night. No less than 7 though no matter what.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Adipokinetix 45 minutes before each workout as well.

TRAINING-
Workout I. Dels, Traps.
seated arnold presses 30x15; 30x15; 30x14; 30x13
one-dumbbell side-laterals 20x15; 20x14; 20x14; 20x13
seated bentover dumbbell laterals 20x15; 20x14; 20x13; 20x13
dumbbell shrugs 70x15; 70x15; 70x14; 70x13
strap neck-developer 45x15; 45x15; 45x15; 45x15

Workout II. Triceps, Calves, Abs.
one-dumbbell calf raises 60x15; 60x15; 60x15; 60x15; 60x15; 60x15; 60x14; 60x14; 60x14; 60x13; 60x13; 60x13
incline dumbbell ext. 20x15; 20x15; 20x14; 20x13
lying one-dumbbell ext. (across face) 20x15; 20x15; 20x15; 20x15
reverse one-arm cable pressdowns 20x15; 20x15; 20x14; 20x13
seated leg tucks 15x15x15
decline crunches 25x25

TRAINING LENGTH- Workout I, was around 50 minutes. BUT I stopped halfway through the workout for 15-20 minutes because I felt like I was gonna puke all of the sudden? My first workout each day is on an empty stomach so I dont know what happened... But I stopped and sat down and after 15-20 minutes I felt fine so I finished. Workout II was around 35 minutes long with all of my rest periods under ~90 seconds.

WATER- took in a lot all day. Need to start taking in a lot more to stay hydrated and in an anabolic state. :D

:eyes: PUMPED UP BABY! Believe it or not during Workout II today I was flexing my abs and they looked great! I dont know because I feel flabby as hell but they look a LOT better than I have seen them in a while. Still soft as hell but looking a lot better.
 
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MonStar1023, please tell me how the hell your body isn't shuting down during this insane program? Are you giving your muscles enough time to grow? I'm a natural bb who had just recovered from a 1 month layoff due to overtrainning. Will this jump start my body into an anabolic mode or send me to my bed for another month? Please respond as i am very interested in this program.
 
Re: DAY 7- SATURDAY, JUNE 16, 2001

MonStar1023 said:
Probably going to do 30 minutes watching Pumping Iron baby greatest movie ever. Not to get off subject but that one seen at the end cracks me up its backstage before the 75' Olympia and right after Arnold is done pumping up his huge massive bis with a strict set of barbell curls Serge Nubret looks at him and goes, 'I look like I can take you.' And Arnold looks over and laughs and says, 'ahh.. yeah, keep looking.' Haha talk about confidence hes the greatest.
Click to expand...

LOL!! I agree, one of the greatest quotes of all time. (See my sig...)

BTW MonStar...interesting stuff and good reading. I know what you mean about those cheat meals and shit. You never know how much you actually cheat until you keep a journal like this. Stay hardcore and keep it up bro.
 
Whatsup Benzi? I dont know dude... this system is all about controlled overtraining. I mean it seems to really be working well for me but it takes a lot of discipline to stick to in my personal opinion. I mean I have been trying to stick to training 12 times per week and eating clean every single day and bro lemme tell ya its hard as fuck. My body really took this program hard the first week I mean I was so fucking sore it wasnt even funny. You can read the post of the first few days as to how sore I really was. My entire body was just aching so badly I didnt know what to do... I couldnt decide if I just wanted to say 'fuck this program I dont need to go through all this pain.' But I sucked it up and kept going. Training your muscles with heavy weights when theyre sore is HARD to do man.

Just for the record I am 100% ALL NATURAL I always will be. I am totally against an illegal steroid or drug use and I always will be. Thats just me though and what I think. Well anyway Ill keep posting on this journal as to how this program is going. I mean it seems to be working well and I'd be glad to send you a copy if you email me. You might try a Search from this site for "Serious Growth" or for "Big Beyong Belief" or for "Leo Costa Jr." Theyre all related and/or different names to the program that I am using now. Well good luck dude.. you might want to try and send a private message or email 'da big thinker' he knows what he's talking about a lot more than I do hes done this entire program etc.

Haha whatsup GenetiKing yeah definitely bro Pumping Iron is definitely the greatest movie of all-time especially that quote. Arnold is one cocky son of a bitch LOL. Yeah dude those cheat meals fuck me up big time I mean cheating only one day a week makes me so fucking fat holy shit. I mean I feel like a fat piece of shit the next like 3-4 days after a cheat day. I gotta fucking stop doing that. I mean a cheat meal is one thing, a day of binging is another. Well man keep it up I have read a lot of your posts and you definitely know what your talking about. LOL great signature! :D
 
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DAY 16- TUESDAY, JUNE 26, 2001

:supercool I am thinking about taking [COLOR=dark blue]Lipokinetix[/COLOR] have any of you all taken this supplement? I am probably going to take 1/2 the recommended dosage either every day or every other day I havnt decided yet. I havnt even ordered yet but from what I read it is similar to Adipokinetix although a lot stronger. I understand that you have to eat VERY frequently and take in a TON of water.

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I was pretty good. I had a protein shake prior to my first workout only because I realized what was making me feel sick. I was taking a 100 mg. zinc tab first thing in the morning without food and when I take that without food I feel like I am gonna puke all over the place. :o Anyway back got a good workout great feeling of exaustion... forearms got a great BURN and a good pump too. Really trying to thicken up forearms a lot. Workout II was intense I guess considering that I worked out @ midnight! Haha long story but chest got a good workout and so did bis. Both got a GREAT burn especially chest. Biceps were hit hard too however.

DIET- stuck to eating clean all day long today. Took in a few protein shakes, chickens + potatoes, 4,5 tbsp. peanut butter etc. Kept carbs pretty low and didnt give into cheating although my girlfriend and brother were eating a chicken cheesesteak and pizza right in front of me late at night. :D

SLEEP- 8.5 hours last night... got enough sleep although my fucking Mom woke me up so it was interupted.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Dymetadrine 45 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 150x12; 150x12; 150x11; 150x10
bentover reverse ez-bar rows 175x12; 175x12; 175x11; 175x10
seated v-bar cable rows 165x12; 165x12; 165x11; 165x10
barbell wrist curls 105x12; 105x12; 105x12; 105x12
one-arm cable reverse wrist curls 30x12; 30x12; 30x12; 30x12
wrist roller 25x4; 25x4; 25x4; 25x4

Workout II. Chest, Biceps.
low-incline dumbbell presses 75x12; 75x11; 75x10; 75x10
dips 25x10; 25x10; 25x10; 25x10
low-incline dumbbell flyes 40x12; 40x11; 40x10; 40x10
closegrip ez-bar curls 75x12; 75x11; 75x10; 75x10
one-dumbbell preacher curls 40x10; 40x10; 40x10; 40x10
reverse cable curls 60x10; 60x10; 60x10; 60x10

TRAINING LENGTH- Workout I, was around 30 minutes or a little less, and all of my rest periods were under ~90 seconds or around ~90 seconds. Workout II was 40 minutes long and all of my rest periods were under ~90 seconds.

WATER- took in a good amount all day long.
 
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DAY 17- WEDNESDAY, JUNE 27, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity treadmill immediately following Workout II.

COMMENTS- Workout I was VERY VERY INTENSE I mean this is probably my most intense workout since I started Serious Growth. :D Anyway delts got a good pump and good burn. Rear delts were hit pretty hard with bent-raises. Traps got a good pump and feeling of exaustion along with neck. Great workout overall although very very short. Workout II was a good workout triceps got a good workout.. not really much of a pump though at all. Calves got a good workout but not reallly a pump either. Abs had a great contraction and burn etc. Good workout overall I guess.. really trying to beef up calves BIG TIME.

DIET- stuck to eating clean all day long today. Lots of protein moderate carbs I guess.

SLEEP- 8 hours last night... good amoung need to stick to 7 hours+ at all times.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Adipokinetix 45 minutes before each workout as well.

TRAINING-
Workout I. Delts, Traps.
arnold presses 40x12; 40x11; 40x10; 40x10
one-dumbbell side-laterals 30x10; 30x10; 30x10; 30x10
seated bentover dumbbell laterals 20x10; 20x10; 20x10; 20x10
dumbbell shrugs 75x10; 75x10; 75x10; 75x10
strap neck-developer 55x10; 55x10; 55x10; 55x10

Workout II. Triceps, Calves, Abs.
incline dumbbell ext. 30x12; 30x11; 30x10; 30x10
lying one-dumbbell ext. 25x10; 25x10; 25x10; 25x10
one-arm reverse cable pressdowns 40x10; 40x10; 40x10; 40x10
seated calf raises 300x12; 300x12; 300x12; 300x12; 300x12; 300x12; 300x12; 300x12
leg press calf raises 630x12; 630x12; 630x12; 630x12
seated leg tucks 15x15x15
cable crunches 150x15; 150x15

TRAINING LENGTH- Workout I was around 25 minutes... with VERY VERY short rest periods definitely under ~90 seconds. Workout II was around 40 minutes with all of my rest periods under ~90 seconds.

WATER- took in a good amount all day long.
 
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DAY 18- THURSDAY, JUNE 28, 2001

CARDIO- 7.5 minutes low-intensity stationery bike immediately following Workout I + 7.5 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I went good I guess... pretty intense overall. Really hammered lats completely with rows pulldowns activated too much rear-delts I think. Bent ez-bar rows really hit lats hard all the way from under armpits down to my waist. Forearms got a good pump and a GREAT burn with wrist roller. Really torched forearms completely! Trying to thicken up forearms ALOT. Workout II went very very well. Chet got a great workout along with biceps. Really hammered chest hard and it got a great pump and felt really exausted afterwards. Biceps really got hit hard too. Really hit bis hard with some weight and kept form perfect. :D Need to really thicken up my upper-chest up by my collarbone. Going to include dumbbell pullovers in chest or back workout next workout cycle. Really need to work on maintaining size in my serratus and intercostals.

DIET- Wanted to put my meals in here because I dont know if I am getting enough or too many calories for working out twice a day and trying to lose a little bit of fat at the same time.
M1> (postworkout) high-glycemic carbs + whey protein
M2> oatmeal + nonfat milk powder + peanut butter
M3> (same as meal 2)
M4> peanut butter sandwich + skim milk
M5> (postworkout) high-glycemic carbs + whey protein
M6> protein bar or something along those lines
I dont know if I am taking in too much peanut butter probably 1.5 tbsp. w/ oatmeal and 1-2 tbsp. on 1/2 a slice of wheat bread. I would estimate around 175g carbs all day maybe 200g tops.

SLEEP- 9 hours last night... Great amount of sleep. Need to keep it up because it helps A LOT with a program like this.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Dymetadrine 45 minutes before each workout as well.

TRAINING-
Workout I. Back, Forearms.
wide-grip front pulldowns 165x8; 165x8; 165x8; 165x8
bentover reverse ez-bar rows 190x8; 190x8; 190x8; 190x8
seated v-bar cable rows 180x8; 180x8; 180x8; 180x8
seated barbell wrist curls 115x10; 115x10; 115x10; 115x10
one-arm reverse cable wrist curls 30x10; 30x10; 30x10; 30x10
wrist roller 30x4; 30x4; 30x4; 30x4

Workout II. Chest, Biceps.
low-incline dumbbell presses 80x8; 80x8; 80x8; 80x8
dips 35x8; 35x8; 35x8; 35x8
low-incline dumbbell flyes 40x10; 40x10; 40x10; 40x10
close-grip ez-bar curls 85x8; 85x8; 85x8; 85x8
one-dumbbell preacher curls 40x8; 40x8; 40x8; 40x8
reverse cable curls 60x8; 60x8; 60x8; 60x8

TRAINING LENGTH- Workout I was around 25 minutes with all of the rest periods VERY VERY short kept workout sets very intense and brief all under ~90 seconds. Workout II was around 30 minutes with all rest periods under ~90 seconds.

WATER- took in a good amount all day long. However, definitely not enough. When I start Lipokinetix.
 
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DAY 19- FRIDAY, JUNE 29, 2001

:redhot: I will be starting Lipokinetix some time early next week. Really looking forward to some GREAT results with this product. Will be taking it as follows.
SUN> Lipokinetix 2x
MON> Lipokinetix 2x
TUES> standard ECA 2x
WED> standard ECA 2x
THURS> Lipokinetix 2x
FRI> Lipokinetix 2x
SAT> standard ECA 2x
I am hoping the this supplment regimen will prevent lapses of fatigue and tiredness the way that everyone else seems to have those type of side-effects. Everything I have read about Lipokinetix and results the fat-burning results always are phenomenal however the side-effects are always extreme tiredness, feeling like dying, excessive sleeping, hot/cold flashes, extreme rashes, etc. I am hoping to avoid these side-effects with this type of cycling with Lipokinetix. I will be taking each dosage around 5 hours apart from one another, consuming a LOT of water, and eating a lot of food to keep my energy up.

CARDIO- 7.5 minutes low-intensity treadmill immediately following Workout I + 7.5 minutes low-intensity treadmill immediately following Workout II.

COMMENTS- Workout I was pretty intense I guess. Delts got a good pump not too great but really hit side-delts pretty hard. Rear delts got hit pretty good on bentover raises. Really trying to widen delts a lot while thickening up traps. I decided to separate my traps and my delts just for the hell of it to see how it went and it was alright. But I prefer keeping them together in the same workout. Really really really trying to bring up TRAPS. I mean my MAIN focus right now is getting ripped, but really bringing up my TRAPS & FOREARMS. Anyway calves got a real good workout with a shitload of weight. Calves got a good burn and good feeling of exaustion. Workout II went well. Triceps had an okay workout. Nothing special at all though. Good burn on a few sets not too much of a pump or overall tired feeling them though. Traps really were HIT HARD with 8 fucking sets of dumbbell shrugs. I didnt have a neck machine to use so I hit up traps with 8 sets. Abs got a GREAT workout and a GREAT burn with the ab machine and with seated leg tucks. Really hit them all the way. :D

DIET- :mad: BINGED! FUCK! stuck to eating clean all day long but all of the sudden around 11:30 at night after my *third* workout, which we wont get into, I couldnt hold off any longer. I had nothing to eat in my house... thatll be my excuse haha. :D Anyway I REALLY should STAY on diet as much as possible! Haha goddamnit! I dont know how much one cheat day will effect however last week I was so messed up I couldnt believe it. I was totally ready to puke all over the place I was so bloated. I am on my way to feeling to bloated now I just ate some ice-cream and a pizza along with cheesebread. :twirl: I will be puking all over myself tomorrow morning during my 30 minutes of cardio. Good thing I am at least sticking to the program even though I am not sticking to the diet! Haha what a goddamn shame! I dont know how much this bullshit cheating will effect me but its definitely a way of relief from days and days of strict dieting. I dont even diet that strictly to be honest my carbs arent THAT low at all, my protein isnt THAT high, my fat defintely isnt that high will all of the peanut butter I am taking in. I just dont get what the FUCK my problem is. When I start Lipokinetix next week I better be fucking jacked ready to stick to a great diet/training regimen.

SLEEP- 9 hours last night... :nighty: THANK GOD keep getting enough sleep. REALLY helps out a lot with Serious Growth, Big Beyond Belief training routine.

SUPPLEMENTS- 5g creatine + 5g glutamine with high-glycemic carbs immediately following both cardio sessions immediately after each workout. 2 Dymetadrine 45 minutes before each workout as well.

TRAINING-
Workout I. Delts, Calves.
arnold presses 55x8; 55x8; 55x8; 55x8
one-dumbbell side laterals 40x8; 40x8; 40x8; 40x8
seated bentover dumbbell laterals 20x10; 20x10; 20x10; 20x10
seated calf raises 405x8; 405x8; 360x8; 360x8; 360x8; 360x8; 360x8; 360x8
leg-press calf raises 790x8; 790x8; 790x8; 790x8

Workout II. Triceps, Traps, Abs.
incline dumbbell ext. 35x8; 35x8; 35x8; 35x8
one-dumbbell overhead ext. 30x10; 30x10; 30x10; 30x10
one-arm cable reverse pressdowns 50x8; 50x8; 50x8; 50x8
dumbbell shrugs 80x8; 80x8; 80x8; 80x8; 80x8; 80x8; 80x8; 80x8
ab machine 150x12; 150x12; 150x12
seated leg tucks 15x15

TRAINING LENGTH- Workout I was around 40 minutes, all rest periods short around or under ~90 seconds. And Workout II was around 40 minutes as well, with all rest periods short or about ~90 seconds.

WATER- took in an okay amount all day. Need more though with all this goddamn binging.
 
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DAY 20- SATURDAY, JUNE 30, 2001

CARDIO- 30 minutes low-intensity stationery bike first thing in the morning on an empty stomach.

COMMENTS- felt okay today a little tired somehow. Not really sure how because of all the sleep that I got today. Felt good though overall.

DIET- FUCKING BINGED LIKE CRAZY! OMG! Haha I have never eaten so much bullshit in my life! I totally just ate and ate and ate. Ill post when I get home tonight haha I am going to try and stick to eating clean but I am not sure if I will be able to or not. After around 7:30 Id say, I just totally fucked my diet and BINGED by goddamn ass off. Between today and yesterday I seriously probably gained a GOOD 10 LBS. of nothing but FAT and JELLYROLLS. FUCK! :kaioken:

SLEEP- 9 hours last night... good amount of sleep I think. I woke up after 7 hours sleep and decided to go back to sleep for an additional 2 hours.

SUPPLEMENTS- Phen-Free 30 minutes before cardio first thing in the morning, and again in the late afternoon.

TRAINING- REST.

TRAINING LENGTH- n/a

WATER- DEFINITELY not enough! Soda and all this bullshit!! FUCK!

:rainbow: Today was the END OF PHASE 1. Starting tomorrow will be the first day Phase 2 of the Serious Growth program. Really hoping to make some great gains during Phase 2 with the lowered volume etc.
 
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DAY 21- SUNDAY, JULY 1, 2001

START of PHASE 2 and TOTALLY FUCKING FAT! I am so fucking fat GODDAMNIT! :mad: I just cannot believe myself. After 5 days of eating clean or more I can really look at my progress and seriously be impressed. However, after eating and eating and eating eating (I would say around 10,000 calories yesterday) I just go right back to where I started bodyfat wise. I HOPE that Lipokinetix really just fucking MELTS off all of this extra goddamn bodyfat. Like from what I have read its great but I have to lose a good 20 lbs. to really cut up. I mean maybe 25-30 lbs. I have no idea. Actually I wouldnt say more than 20 lbs. to be honest. Had to fucking shit all goddamn day because of all the calories I took in yesterday. :worried:

CARDIO- 10 minutes low-intensity stationery bike immediately following Workout I + 10 minutes low-intensity stationery bike immediately following Workout II.

COMMENTS- Workout I went very well. Back got a good workout hit pretty hard with pull-ups and bentover rows. Pullovers really torched the upper/outer lats under my armpits. Really got a good stretch on pullovers. Forearms got a GREAT workout. Forearms got an incredible burn along with a good pump and great feeling of exaustion. Wrist curls really hit inner forearms hard and twists hit the outer forearms really well. Wrist roller completed TORCHED forearms completely. Great exercise! Workout II went VERY VERY well. Really intense, good pump, great overall workout. Chest got a great pump and good feeling of exaustion. Really hit upper-pecs hard with incline dumbbell presses and then hit lower pecs with declines. Flyes really helped stretch out my pecs to the max. Biceps definitely got a great workout. Barbell curls hit bis hard along with preacher curls. Really tore up outer biceps and brachialis. Hammer curls finished off biceps really well I think.

DIET- stuck to eating clean all day long. Felt so fucking fat it was just incredible. I cant believe what one day can do to my bodyfat %. I guarantee that my bodyfat went sky high. Abs lost any type of definition that I may have achieved before cheating. Same with definition in every other bodypart. Anyway took in a good amount of protien and a moderate amount of carbs, took in a moderate amount of fat, mostly from natural peanut butter.

SLEEP- 7 hours... need more then seven hours especially in this phase of Serious Growth. Kept waking up from nightmares somehow I dont know what the fuck my problem is.

SUPPLEMENTS- 5g creatine + 5g glutamine immediately following each workout with high-glycemic carbs and whey protein, daily-multivitamin, 2 Adipokinetix 45 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
wide-grip front chins (bodyweight) 10x10x10
bentover reverse-grip ez-bar rows
crossbench dumbbell pullovers 60x12; 60x11; 60x10
seated barbell wrist curls 110x12; 110x12; 110x12
one-dumbbell twists 30x12; 30x12; 30x12
wrist roller 25x4; 25x4; 25x4

Workout II. Chest, Biceps.
incline dumbbell presses 70x12; 70x12; 70x12
decline barbell presses 160x12; 160x12; 160x10
low-incline dumbbell flyes 40x12; 40x12; 40x12
standing barbell curls 80x12; 80x12; 80x12
close-grip ez-bar preacher curls 70x12; 70x12; 70x12
alt. dumbbell hammer curls 30x12; 30x12; 30x12

TRAINING LENGTH- Workout I was around 30 minutes with all of the rest periods around ~120 seconds for back exercises and all around ~30-60 seconds for forearm exercises. Really didnt need much rest between sets for forearms at all. Workout II was around 35 minutes, with all the rest periods around ~120 seconds or less.

WATER- took in a good amount all day long. Maybe need a little more.

:eek2: I FEEL SO FUCKING FAT I CANT BELIEVE IT! I seriously am just totally bloated and COMPLETELY soft & flabby... I dont know what my motherfucking PROBLEM is but I am SICK OF IT. I have get some goddman discipline stop being so fucking childish and stick to eating clean NO MATTER WHAT.
 
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DAY 22- MONDAY, JULY 2, 2001

CARDIO- 7.5 minutes low-intensity stationery bike, immediately following Workout I + 7.5 minutes low-intensity stationery bike, immediately following Workout II.

COMMENTS- Workout I went really good I think. Alt. presses really tore up front and side delts completely. Really went to failure. Laterals really hit side/rear delts all the way. Great burn and a good feeling of total exaustion. Traps were hit VERY VERY hard with ez-bar shrugs. Used a shoulder-width grip and really torched traps all the way. Hit middle traps hard as well with a bit of a forward lean. Neck was also exausted after neck-developer. Workout II went really well. Triceps got a good feeling of exuastion and really were torn up after workout. Calves got a great burn and a great feeling of exaustion. Really completely torched. Abs got a great contraction.

DIET- stuck to eating clean all day long today. Kept protein pretty high, carbs moderate, and fat moderate.

SLEEP- 8.5 hours... got a good amount of sleep. Really needed it to both workouts yesterday were pretty damn intense if you ask me. :D

SUPPLEMENTS- 5g creatine + 5g glutamine immediately following each workout with high-glycemic carbs and whey protein, daily-multivitamin, 2 Dymetadrine 45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
seated alt. front/behind-neck presses 100x12; 100x11; 100x10
seated dumbbell side-laterals 20x12; 20x12; 20x12
lying dumbbell laterals 15x12; 15x12; 15x12
ez-bar shrugs 155x12; 155x12; 155x12
strap neck-developer 55x12; 55x12; 55x12

Workout II. Triceps, Calves, Abs.
lying ez-bar ext. 80x12; 80x12; 80x12
one-dumbbell overhead ext. 30x12; 30x12; 30x12
kneeling overhead cable ext. 60x12; 60x12; 60x12
one-dumbbell calf raises 60x12; 60x12; 60x12; 60x12; 60x12; 60x12; 60x12; 60x12; 60x12
seated leg tucks 15x15x15
decline crunches 25x25

TRAINING LENGTH- Workout I was around 30 minutes with all of my rest periods around ~120 seconds. Workout II was around 40 minutes with all of the rest periods around ~120 seconds of less.

WATER- took in a good amount all day long.
 
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DAY 23- TUESDAY, JULY 3, 2001

:redhot: Ordered Syntrax's Lipokinetix from Nutty Nutrition and they just told me that they longer carry the product. A dissapointment nontheless, but I decided to order Biotest's MD6 instead. I will be cycling MD6 & Xenadrine every other day which will probably give me some great results. I have had pretty good results taking Adipokinetix & Dymetadrine Xtreme on alternate days so far.

CARDIO- 10 minutes low-intensity stationery bike, immediatey following Workout I + 10 minutes low-intensity stationery bike, immediatey following Workout II.

COMMENTS- Workout I went pretty good I guess. Back got a good workout really hit lats hard. Back was hit hard on all exercises and pullovers really stretched out my entire upperbody completely. Forearms had a BAD workout overall. Not too much of a pump or burn or feeling of exaustion. Lower reps really dont do anything for my forearms AT ALL. High reps really get my blood pumping into forearms. Workout II went pretty good I guess... chest got a good workout for the most part. Had a little pain in rotator cuffs but nothing major. Presses and flyes really hit pecs hard especially declines. Need to work up upper-pecs a lot more than lower though. Really hit biceps pretty hard with barbell curls and preachers. Need to work on achieving a full range of motion no matter what, especially on the last 1/3 of the exericise (bottom). Hammer curls really really flamed brachialis completely.

DIET- stuck to eating clean all day long today. It actually was kinda tough really wanted to go off and binge but realized how stupid I was being. Will HAVE to STICK TO EATING CLEAN all day long tomorrow even though its 4th of July. REALLY REALLY REALLY had a lot of trouble sticking to diet around 1-2 AM. I was CRAVING some junkfood SO FUCKING BADLY! Really forced it out though and went to bed. Im proud of myself! Haha.

SLEEP- 8 hours... got a good amount of sleep. Need to get 7+ hours every single night. Sleep is #1 for recovery in my book.

SUPPLEMENTS- 5g creatine + 5g glutamine immediately following each workout with high-glycemic carbs and whey protein, daily-multivitamin, 2 Adipokinetix 45 minutes before each workout.

TRAINING-
Workout I. Back, Forearms.
wide-grip front chins 8x8x8
bentover reverse ez-bar rows 190x8; 190x8; 190x8
crossbench dumbbell pullovers 70x8; 70x8; 70x8
seated barbell wrist curls 125x10; 125x10; 125x10
one-dumbbell twists 40x10; 40x10; 40x10
wrist roller 35x4; 35x3; 35x3

Workout II. Chest, Biceps.
incline dumbbell presses 75x8; 75x8; 75x8
decline barbell presses 175x8; 175x8; 175x8
low-incline dumbbell flyes 60x8; 60x8; 60x8
standing barbell curls 90x8; 90x8; 90x8
close-grip ez-bar preacher curls 80x8; 80x8; 80x8
alt. dumbbell hammer curls 40x8; 40x8; 40x8

TRAINING LENGTH- Workout I was around 35 minutes with all of my rest periods around ~120 seconds or less. Workout II was around 40 minutes with all of my rest periods ~120 seconds or less.

WATER- took in a good amount all day long. Still need more water! H2O is so important in staying anabolic.
 
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DAY 24- WEDNESDAY, JULY 4, 2001

CARDIO- 7.5 minutes low-intensity stationery bike, immediatey following Workout I +

COMMENTS- Workout I went pretty good I guess. Was VERY rushed so I had to keep my rest periods very brief which made my workout more intense. :D Really hit delts pretty hard, even though they were sore from my last delt/trap workout. Presses HAMMERED front and side delts while laterals hit side & rear hard. Hit traps pretty hard with shrugs really worked on getting a good contraction and stretch. Neck was hit hard with heavy straps. Good workout overall I guess. WANT BIGGER TRAPS! :doublefi:

DIET-

SLEEP- 9 hours...

SUPPLEMENTS- 5g creatine + 5g glutamine immediately following each workout with high-glycemic carbs and whey protein, daily-multivitamin, 2 Dymetadrine 45 minutes before each workout.

TRAINING-
Workout I. Delts, Traps.
seated alt. front/behind neck presses 105x8; 105x8; 105x8
seated dumbbell side-laterals 30x8; 30x8; 30x8
lying dumbbell laterals 20x8; 20x8; 20x8
ez-bar shrugs 175x8; 175x8; 175x8
strap neck-developer 75x8; 75x8; 75x8

Workout II. Triceps, Calves, Abs.

TRAINING LENGTH- Workout I was around 25 minutes with all of my rest periods UNDER ~120 seconds.

WATER-
 
Hey, thanks for all the posts, it is very informative. However, i have noticed that your strength has gone down. I just noticed this on the incline bench, u lost about 3 reps on ur incline. Are you doing this to failure, or are these your target reps?
 
yo

Whatsup man? Yeah I dont know I mean this program called for targetted reps and I ended up lowering and upping the weight all the time it fucking pissed me off a LOT. Eventually (today) I realized that I am gonna fuck this program its way too much workin out and calls for someone who is willing to overtrain and overtrain. My body cant take 12 workouts in the time-span of 6 days. I dont know maybe its just me. Good luck if your gonna try it. ;)
 
yes, it is very taxing to diet and train 12 times a week. you recover slower when on a calorie deficit and the numerious sessions of training on adds to your overtraining. however your posts has been very informative for people who would like to check out such a program. So how many lbs have u lost on the scale so far? Do u fit in ur pants better? Im dieting also and have only lost 2 lbs on the scale in the span of 5 weeks! However my strength has gone up and I suspect that i have lost more fat and gained some muscle.
 
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