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Discussion in 'Training Logs' started by crucialkc, Dec 4, 2007.

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  1. crucialkc

    crucialkc the earth is flat

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    As of around September of 2007, I looked like this:

    [​IMG]

    [​IMG]

    Bulked up a bit to this in November (and gained some fat as well :wtc:.. also, I have bad chest acne. Sorry for the grossness):

    [​IMG]

    Right now, I feel like I am bigger than I was in September and leaner than I was in November.. no pics unfortunately..

    Did DC training for awhile... recently switched back to volume training. Gonna try and be better about updating this from now on.. (take 3)

    MODS: Sorry for making separate logs before... If you want, feel free to join my previous two logs to this. It's up to you. I don't really care either way... Thanks!
     
    Last edited: Dec 4, 2007
  2. crucialkc

    crucialkc the earth is flat

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    Using a similar dieting/training strategy I used to cut:

    Monday - Chest (High)
    Tuesday - Back (Med)
    Wednesday - Off (Low)
    Thursday - Shoulders/Traps (High)
    Friday - Arms (Med)
    Saturday - Off (Low)
    Sunday - Off (Low)


    knees are still all banged up. haven't been able to do anything for legs for quite sometime up until recently when I started doing a rack deadlift type movement on the Hammer Strength shrugging machine.. trying to find a place to incorporate that into my routine, but I'm not sure where... any ideas?

    DIET:

    REFEED DAY:


    meal 1:
    10g BCAA's


    meal 2:
    4 egg whites
    1.5 cups of oats
    multivitamin
    2g fish oil


    meal 3:
    5oz chicken breast
    1.5 cup of oats
    ½ can green beans
    multivitamin
    2g fish oil


    (pre-workout):
    BCAA's (sipped on pre and during workout)

    meal 4 (post-workout):
    7g Creatine Monohydrate
    1 gatorade
    1.5 scoops whey protein isolate


    meal 5:
    5oz chicken breast
    2 cups of oats
    ½ can green beans

    meal 6:
    5oz chicken breast
    ½ cup of oats
    ½ can green beans
    multivitamin
    1g fish oil


    MEDIUM DAY

    meal 1:
    2 eggs
    3 egg whites
    1 cup of oats
    10g BCAA's
    multivitamin
    2g fish oil


    meal 2:
    5oz chicken breast
    1 cup oats
    multivitamin
    2g fish oil


    pre-workout:
    BCAA's (sipped on pre and during workout)

    meal 3 (post-workout):
    7g Creatine Monohydrate
    1 gatorade
    1.5 scoops whey protein isolate


    meal 4:
    6oz chicken breast
    1.5 cups oats
    ½ can green beans
    multivitamin
    1g fish oil


    meal 5:
    5oz chicken breast
    ½ can green beans
    1 tbsp peanut butter


    OFF DAY

    meal 1:
    10g BCAA's
    3g Beta Alanine
    5g Creatine Monohydrate


    meal 2:
    3 eggs
    3 egg whites
    1 cup oats
    multivitamin
    2g fish oil


    meal 3:
    6oz chicken breast
    ½ can green beans
    1 tbsp peanut butter
    multivitamin
    2g fish oil


    meal 4:
    6oz chicken breast
    ½ can green beans
    1 tbsp peanut butter


    meal 5:
    5oz chicken breast
    ½ can green beans
    1 tbsp peanut butter
    multivitamin
    1g fish oil
     
    Last edited: Jan 10, 2008
  3. crucialkc

    crucialkc the earth is flat

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    Supplementation:

    -6g Beta Alanine
    -7g Creatine Monohydrate
    -Bev. Intl. Super Pak (multivitamins)
    -BCAA's sipped pre, during, and PWO
     
  4. Guitar_fool

    Guitar_fool Guest

    Do you really need 3 posts for allthatshitbyyou.jpg? lol jk

    Good luck on your goals!
     
  5. crucialkc

    crucialkc the earth is flat

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    ha sorry man. I'm retarded. I think in waves. Hence the sentence fragments followed by the "..."'s and the three separate posts..
     
  6. timberwolf

    timberwolf New Member

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    looking good, man. do you want the threads merged? Or a fresh start. Let me know.

    Stats in the various pics??
     
  7. crucialkc

    crucialkc the earth is flat

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    thanks kane. I think I'm gonna try to keep this as clean as possible, but thanks for the offer!

    weighed around 175 or 180 in the before pics.. no idea about the afters..
     
  8. lawrencel715

    lawrencel715 New Member

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    damn man, nice traps. keep it up. get those legs going when you can.
     
  9. daneeyah

    daneeyah Guest

    you look amazing... keep it up :wavey:
     
  10. crucialkc

    crucialkc the earth is flat

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    thanks man! It's hard to tell where I'm at right now as far as legs go. Some days I can do HS Rack Deads and don't have a problem.. sometimes I can barely walk. It really makes no sense.. When school settles down I think I'm gonna try to start squatting again.. right now, I barely have enough time to work out as it is (finals, homework, job so I don't get evicted, etc.)

    Thank you very much!
     
  11. crucialkc

    crucialkc the earth is flat

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    going to update this when I get home with my workouts for this week...
     
  12. TZ

    TZ Banned

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    You look great
     
  13. crucialkc

    crucialkc the earth is flat

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    Thanks TZ.
     
  14. crucialkc

    crucialkc the earth is flat

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    Just gonna go ahead and post this week's workouts...

    01/07/08-8:40pm

    Chest/Abs (B)


    Flat DB Bench

    90x8
    90x7
    90x4
    75x11

    HS Incline Bench

    180x9
    160x12
    160x10
    140x13

    HS Wide Chest

    270x7
    230x11
    230x10

    A. Pec Deck

    120x15
    130x14
    130x13
    140x11

    B. Crunches on Ball

    4x50

    Rest times:

    3min
    2min
    2min

    Pump: 8.5/10
    Endurance: 8.5/10
    Strength: 8.5/10


    had a good workout in the beginning.. disastrous at the end. not sure if I liked the HS machines.
     
  15. crucialkc

    crucialkc the earth is flat

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    01/08/08-4:00pm

    Back (B)


    Nautilus Compound Row Machine

    180x15
    200x10
    wasn't feeling them so I lowered weight
    160x13

    Seated Cable Row with wide grip V

    160x12
    170x10
    180x8
    150x14

    HS Rack Deadlift:

    270x12
    330x10
    330x10
    380x5

    Close Grip Pulldown

    150x10
    150x10
    160x6--dropset to 120x4

    rest times:

    2min
    2min
    3min
    2min

    pump: 6.5/10
    endurance: 7/10
    strength: 7/10


    normally wouldn't do two rows consecutively but I didn't feel the first one at all so that's why I did seated cable rows afterwards. shitty workout. I never have good back workouts.
     
  16. crucialkc

    crucialkc the earth is flat

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    01/09/08 - OFF

    01/10/08-4:50pm

    Shoulders/Calves (B)


    HS Shoulder Press

    140x15
    160x10
    160x10
    160x9

    DB Arnold Press

    45x12
    50x10
    55x7

    Rear Delt Shrugs holding DB's

    40x12
    40x12
    30x15

    Power Shrugs

    275x15
    295x12
    295x12

    A. Side Raises

    25x12
    25x8
    20x13
    20x10

    B. Donkey Calf Raise

    75x15
    90x12
    90x14
    90x10

    rest times:

    2min
    2min
    90 sec
    60 sec
    2 min

    pump: 8/10
    endurance: 8/10
    strength: 8/10


    mediocre workout. haven't done any type of shrug in a long time.. esp power shrugs. my "A" workouts have been way better than my B's so far.
     
  17. crucialkc

    crucialkc the earth is flat

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    updated my diet too. please critique!

    Pur, if you read this: I was doing what you were saying but went on a vacation for 9 days, 7 of which were spent on a cruise where you can eat anything you want for free. then after that ball got rolling, I got weakminded and binged for christmas. got fat and needed to cut calories. I will try what you recommended after I'm back into decent shape.
     
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