Serious Growth Training Journal

[MonStar1023]

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. 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.

 

[MonStar1023]

DAY 15- MONDAY, JUNE 25, 2001

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.

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.

 

[Benzi]

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.

 

[GenetiKing]

Re: DAY 7- SATURDAY, JUNE 16, 2001

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.

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.

 

[MonStar1023]

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!

 

[MonStar1023]

DAY 16- TUESDAY, JUNE 26, 2001

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. 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.

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.

 

[MonStar1023]

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. 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.

 

[MonStar1023]

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. 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.

 

[MonStar1023]

DAY 19- FRIDAY, JUNE 29, 2001

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.

DIET- 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. 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. 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... 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.

 

[MonStar1023]

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!

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!

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.