Serious Growth Training Journal

[MonStar1023]

DAY 21- SUNDAY, JULY 1, 2001

START of PHASE 2 and TOTALLY FUCKING FAT! I am so fucking fat GODDAMNIT! 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.

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.

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.

 

[MonStar1023]

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.

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.

 

[MonStar1023]

DAY 23- TUESDAY, JULY 3, 2001

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.

 

[MonStar1023]

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. 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!

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-

 

[evilution79]

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?

 

[MonStar1023]

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.

 

[evilution79]

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.