Anabolic Pop-Tarts Log

Discussion in 'Training Logs' started by Anabolic Pop-Tarts, May 19, 2007.

  1. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Measurements/Progress

    April 13, 2007
    207.5 lbs

    May 19, 2007
    209.6 lbs

    July 7, 2007
    Weight = 210.6 lbs
    Forearm - 13" unflexed at widest part
    Biceps - 16.5" flexed

    July 20, 2007
    Weight = 205.8

    July 30, 2007
    Weight = 207

    August 17, 2007
    Weight = 205.2

    August 21, 2007
    Weight = 204.8

    September 1, 2007
    Weight = 204.4
    Waist - 38"
    Chest = 46"
    Upper Arm (Relaxed) = 15"

    September 20, 2007
    208.4 lbs

    November 29, 2007
    213.8 lbs

    December 6, 2007
    215.8........ I cannot explain this.......

    January 24, 2008
    207.4

    July 15, 2011
    188.8

    February 13, 2012
    192.4
    13.79% BF

    March 15, 2012
    190.6
    16.56% BF FML

    April 11, 2012
    188
    14.05% BF
     
    Last edited: Jul 8, 2013
  2. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    [Reserved]
     
    Last edited: Oct 24, 2007
  3. Genghis.Tron

    Genghis.Tron New Member

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    Dieting is not about eating few calories, you'll mess up your metabolism and might en up a tinier but similar looking version of what you are now. Read my nutrition edu !
     
  4. Memor

    Memor Active Member

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    awwwwww yeah :bowdown:
     
  5. Hamster

    Hamster Active Member

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    .


    it's about time

    :h5:
     
  6. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Squat
    5 165
    5 195
    5 225
    5 245
    5 275

    Bench
    5 135
    5 155
    5 185
    5 205
    4 225

    Row
    5 115
    5 135
    5 145
    5 165
    5 185

    2 Sets of Weighted Hypers - 25, 35
    4 Sets of Weighted Situps - 25, 25, 35, 35
    Lat Pulldowns 3 x 8 - 100, 125, 150

    NOTES: First day of ramped up program. I was using too little weight. This is much closer to pushing me. Missed the last rep on my final bench set today. Not too concerned, though, as this program scales slowly enough that I should be able to catch up. Finally in a position where I feel like I'm pushing myself on squats too. My form on rows is a little shitty. I'll work on that.
     
  7. Hamster

    Hamster Active Member

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    nice work broham
     
  8. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Danke. I'll catch up to you guys yet on squattage. :noes:
     
  9. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Midweek Moderate/Recovery Day

    Squat
    5 165
    5 195
    5 225
    5 225

    Incline Bench
    5 145
    5 165
    5 185
    4 205

    Deadlift
    5 155
    5 185
    5 205
    5 225
    5 275

    Cable Rows
    10 120
    10 140
    10 160

    2 Sets Situps


    NOTES: Had a breakthrough day on Deads today kind of like I had on Squats last Saturday and Bench the week before. I finally am to the point where I'm comfortable enough with my form at light weight after a month and a half to really start pushing myself to higher weights. Pulled 275 pretty easily and almost went for 3 plates, but I didn't want to go too crazy. Felt good.

    Still gaining weight, which I haven't decided whether it's good or bad. Weighed 211 for some reason. Pretty much going to be following the "throw out your scale" routine and just follow my nutrition on paper and listen to my body. We'll see where that gets us. [And yes, Andrew, I've read your nutrition EDU like 4 times and my eyes still glaze over in parts. :o]
     
  10. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Squat
    5 165
    5 195
    5 225
    5 245
    3 285
    8 225

    Bench
    5 135
    5 155
    5 185
    5 205
    2 235
    7 185
    8 135

    Row
    5 115
    5 135
    5 145
    5 165
    3 185
    8 155
    5 135

    Assistance :

    Superset:
    3 Sets of Dips - BW - 12, 12, 7
    3 Sets of Barbell Curls x 8 x 65, 75, 85
    3 Sets of Triceps Extensions x 8 x 80, 90, 100

    2 x 6 - 15's, 20's - DB Shoulder Circuit (Front Raises, Side Raises, Rear Raises, Upright Rows, Curl and Overhead Press)

    HIIT - 4 mins - Stationary Bike - Level 8


    NOTES: Solid workout today. I'm starting to push up against my current ceiling. Didn't puke, but worked hard enough to make myself nauseous. Trying to gradually add in some HIIT at the end of these workouts. I've read all the past posts on here and other boards on the subject and it seems like people either hate or it think it's the second coming of the bench press. We'll see. Starting with the beginner's program I found in an article on t-nation that was linked here somewhere. It starts with a very low amount of time (4mins) and then gradually adds one minute every other workout. Not much right now, but that's fine as I've been doing zero cardio and need to ease into it. Will report back with a verdict in 8 weeks or so.
     
  11. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Squat
    5 165
    5 195
    5 225
    5 255
    5 285

    Bench
    5 135
    5 165
    5 185
    5 205

    Row
    5 115
    5 135
    5 155
    5 165
    5 185

    2 Sets of Weighted Hypers - 25, 35
    3 Sets of Weighted Situps - 25, 35, 35
    Lat Pulldowns 2 x 10-12 - 150, 162.5

    HIIT - 4 min., Level 8 Upright Bike

    Notes: Shitty workout today. Meh.
     
  12. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    I don't take in anywhere near 3500 calories per day. I'm aiming for 300-500 below maintenance right now. That's around 2500-2800 calories. It is tough to get that much protein in that little space. If I supplemented with 2-3 shakes a day, I can get there.

    Probably should track my diet a little more closely like I used to at the beginning of my log, but it really does take a lot of time to write every little thing down. I'm to the point where I have a nice routine in terms of what I eat so I can generally know where I am each day.
     
  13. JeremyD

    JeremyD New Member

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    It's easy enough to get more protein. I usually have 2 shakes a day. And on 2200 calorie days, I still average 250g+ of protein.
     
  14. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    2 double-strength shakes of ON Whey a day gets me about halfway there - 100g.

    The other 100g's is the hard part for me. I guess if I have a chicken breast that would give me about 40-50 more g's.

    Tuna a yogurt can get me an additional 20-30 a day.

    I don't like to do more than one shake a day, but it looks like I have to go with at least 2. Which kind of sucks.
     
  15. Hamster

    Hamster Active Member

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    Hey


    stop cryin
     
  16. JeremyD

    JeremyD New Member

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    8:00 AM
    6 whole eggs

    10:00 AM
    1 Scoop whey

    train

    11:30 AM
    2 scoops whey

    12:00 PM
    8 oz turkey or chicken

    3:00 PM
    beef jerky

    5:00 PM
    8 oz ground turkey or ground beef

    8:00 PM
    8-16 oz steak

    11:00 PM
    1 cup cottage cheese



    Add your carbs in wherever....
     
  17. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Squat
    5 165
    5 195
    5 225
    5 225

    Incline Bench
    5 145
    5 165
    5 185

    Deadlift
    5 225
    5 255
    5 295
    5 325

    Cable Rows
    10 120
    10 140
    10 160

    3 Sets Decline Bench Situps

    5 mins HIIT - Level 8 stationary bike - 30 sec/30 sec cycle
     
  18. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Squat
    5 185
    5 205
    5 225
    5 225

    Incline Bench
    5 155
    5 175
    5 195
    12 135

    Deadlift
    5 225
    5 265
    5 295
    5 325

    Cable Rows
    10 120
    10 140
    10 160

    3 Sets Weighted Decline Bench Situps

    6mins HIIT - Level 8 stationary bike - 30 sec/30 sec cycle
     
  19. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    First Day of New Program
    June 8
    BW - 211.0


    Pullups - 10, 5, 5, 3

    Bent over DB Row
    12 x 35
    10 x 40
    12 x 45
    12 x 55

    Front Pulldowns
    8 x 150
    10 x 137.5
    8 x 125

    Cable Row
    10 x 110
    12 x 120
    12 x 130

    Pulldowns - Behind
    10 x 112.5
    12 x 110

    Abs
     
  20. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Shoulder Circuit
    10 x 15
    10 x 15
    10 x 15

    DB Press
    10 x 40
    6 x 40
    7 x 30

    Shrugs Front
    12 x 90
    10 x 140
    10 x 160

    Shrugs back
    12 x 160
    10 x 160
    10 x 180

    Rope Pushdown
    15 x 100
    14 x 110
    12 x 110

    French Curl Bar
    10 x 45
    6 x 65
    7 x 55

    Reversed Pushdowns
    15 x 60
    15 x 80
    8 x 100

    BB Curl
    12 x 55
    10 x 65
    12 x 35

    Preacher
    12 x 45
    3 x 55
    8 x 35

    Hammer Curl
    10 x 20
    12 x 15

    Wrist curls
    12f + 8b
    8 f + 12b

    Calves

    7 Mins HIIT - Level 8 Upright Bike - 30 Minute Intervals
     
  21. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Leg Extention
    15 x 125
    12 x 137.5
    12 x 150
    12 x 150

    Squats
    12 x 135
    10 x 185
    9 x 205
    8 x 205

    Leg Press
    12 x 135
    12 x 225
    10 x 315
    10 x 315

    Leg Curl
    12 x 80
    10 x 100
    8 x 110

    DB Lunges
    9 x 35's
    8 x 35's
    7 x 40's

    Abs
     
  22. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Incline DB Press
    12 x 45's
    12 x 55's
    7 x 60's
    8 x 50's

    Flat DB Press
    10 x 45's
    12 x 40's
    10 x 40's

    Fly Machine
    12 x 90
    12 x 105
    10 x 120

    BW Dips Max
    10
    12

    Calves
    2 sets

    8 Mins HIIT
     
  23. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Pullups - 10, 8, 5, 6

    Bent over DB Row
    12 x 45
    12 x 50
    12 x 55
    12 x 60

    Front Pulldowns
    10 x 150
    8 x 150
    12 x 125

    Cable Row
    12 x 110
    12 x 130
    12 x 140

    Pulldowns - Behind
    10 x 125
    10 x 87.5

    Shoulder Circuit
    8 x 15
    8 x 15
    10 x 15

    DB Press
    12 x 35
    12 x 45
    8 x 45

    Shrugs Front
    12 x 90
    10 x 180
    10 x 180

    Shrugs back
    10 x 90
    12 x 90
    15 x 90

    Rope Pushdown
    15 x 50
    12 x 60
    12 x 50

    Nosebreakers
    12 x 45
    12 x 45
    10 x 65

    Reversed Pushdowns
    15 x 60
    12 x 90
    10 x 100

    BB Curl
    12 x 55
    10 x 45
    8 x 45
     
  24. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Leg Extention
    12 x 150
    12 x 167.5
    12 x 175
    12 x 187.5

    Squats
    12 x 135
    12 x 185
    10 x 205
    8 x 225

    Leg Press
    12 x 135
    12 x 225
    10 x 315
    10 x 315

    Leg Curl
    15 x 80
    10 x 100
    8 x 110

    DB Lunges
    10 x 35's
    7 x 45's

    Abs
     
  25. Anabolic Pop-Tarts

    Anabolic Pop-Tarts New Member

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    Incline DB Press
    12 x 55's
    8 x 60's
    10 x 55's
    10 x 50's

    Flat DB Press
    10 x 45's
    12 x 45's
    8 x 45's

    Fly Machine
    10 x 100
    12 x 110
    9 x 120

    BW Dips Max
    12
    12

    Calves
    2 sets

    8 Mins HIIT
     

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