The brolification Price is Right

Discussion in 'Training Logs' started by Marijuanair, Aug 27, 2006.

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  1. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I'm finally starting a log, it will probably start slow and generic but hopefully I'll get into it and use it as a tool to help me reach my personal goals. this is the most recent pic I've taken of myself, it's about 4 weeks old, and I dont have any current back or leg pics to go with it. I will leave it up for now, soon enough I'll do a complete body set in a future update.
    [​IMG]
    5'11 201lbs 12.6% body fat (might not be acurate but close enough) I'll eventually get real pinch calipers to be more exact. I've made unreal progress from my starting date (11-02-05) in my physique and strength. My diet is much cleaner and healthier too. Unfortunately the exactness of most of that progress is lost, I wish I would have started this log sooner...Oh well, better late than never right?:drool:

    my current training schedual is rather generic but it's working very well for me and I dont really plan on making any major changes just yet. Soon I will try to start a professional routine that might be better and yield greater results.

    Generic training rotine

    4 day split, each day focusing on a large section of the body. abs and calves might be down twice per week on randomly selected days (calves always on leg day though) depending on how much time I have. My off days I try to do some light cardio like power walking my doggy, or maybe getting into a cardio class. I try to do some cardio every gym day, and try to jog to and from the gym (about 1/4 mile).
    Monday: Chest+Shoulders(including traps)
    Tuesday: Back+core(abs)+calves
    Wensday: Off+light cardio
    Thursday: Whole legs
    Friday: Arms+forearms+abs
    Saturday and Sunday: Off+ light cardio
    I tried to space the days out for best recovery time. The idea is I get 1 primary workout for each section, then the other days provide a minor semi workout giving me about 1.5 workouts per week for each muscle (example bench is chest focused[some shoulder too] triceps are a secondary group by default, but not counted as a tri workout. Deadlift is a back workout but is a glute/leg minor. ect).



    Supplements:

    ON whey- (likely to change soon) 1-3 servings per day
    Xtend- :barf: but it's supposed to work pretty well:dunno: 3 scoops pre and post workouts on lift days
    CEE- 2.5 grams usally 3 times a day
    Garlic extract- 1-2 per day
    Super Omega- 2 pills per day (its a mix of fish oil, flax oil, and some other stuff)
    CLA- 1 pill 3ish times a day
    Milk thistle- 1 per day
    St Johns wart- 1 per day
    DHEA- 1 per day
    Multi vitamin with green tea extract- 1 per day
    Hyperdrol- 3 per day (recently added, it's hyped up cissus, not sure how much effect it's having)
    Super-B- 1 per day (all vitamin Bs and alot of vitamin C)
    Ephedrine+caffine+asprin(sometimes)+[stimulant X (green coffee bean extract mostly) trying it out, not too impressed]- stack 1 time a day
    Lipo6- (been out for a few weeks, I really like this stuff) 1 serving in the morning


    :ugh: I never realized how much that looks like untill I wrote it all down. I should probably take more fish oils per day but I eat fish at least once or twice a week now. I'm not a fan of taking much more fishoil caps because I kept burping up salmon juice if I took more than 1 twice a day.
    ________________________________________________________________________

    Terrible day for me, I only had 30 mins exactly to rush through my workout. my wife and I were co-hosting a UFC pay per view party at a friends and we were provideing the food and much of the alcohalic drinks :nono: Slightly faster pace than normal, and it still was only half a workout... oh well next week will be back on track.
    (failure) means there were more intended reps in the set.
    Chin ups: (wrists facing twards me to hit biceps more) 10, 10, 6 (failure)
    Dips: 15,12, 10
    Standing strait bar curls: 60X15, 70X12, 80X10, 90X6 (failure)
    Tricep extentions: 20X10, 25X10, 30X6 (each arm)
    Forearm curls: (using strait barbell) 20X15 20X15 30X12
    Reverse forearm curls: 20X10 (failure) 20X12 30X8
    Then went rushing out of the gym to get showered and dressed :wtc: this felt like a rushed and waisted day.
    After the UFC PPV envent, the wife and I power-walked slightly over 5 miles around the town lake, nice night out.
     
    Last edited: Aug 27, 2006
  2. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Fridays workout from memory (all my workouts were offset one day this week due to poor time budgeting on my part :o) this workout was done the day before the workout in post 1.

    Cardio: 20 mins, medium intence, eliptical
    Squats:135X15, 225X10, 315X6, 365X0 (failure, 3 was the goal), 315X5
    Leg extendtions: 70X10, 90X10, 120X8
    Leg curls: 15X? 10X? 9(failure)Xmax weight on the machine (I cant recall offhand how much the weights were)
    Walking Lunges: no extra weight, 15stridesX4
    Seated calf raises: 45X20, 90X15, 90X15, 135X10(failure) (only plates figured in the weight number)
    Standing calf raises (no weight[I'm really sore this week all over]) 20X2

    Abs
    Standard Crunches: 20X4
    Standard side crunches: 20X2 (each side)
    Leg raises(on the dip bars, legs fully extended) 15, 15, 10(failure)
    Several mins of streching.
    Later that evening, wife and I went to a stip club to watch one of our friends dance, and to look for premium female physiques. We are going to try to train her to do a "hometown hotties" type of event(or hold the round signs up for local UFC events). After that, we power walked 2.5 miles, then had unusally cardio-like sex (strip club had us all hot and bothered :naughty:)
    Old pics for reference, she wont let me post any new ones for a while because she feels "unfit" because she's not in ultra-premium shape. she doesnt have far to go though in my honest opinion.
    Pre-boob job:[​IMG]
    Post-boob job [​IMG]
    they havent "settled" yet, these pics were taken too recent after the surgery. they have dropped down about an inch as intended. Enjoy :cjerk:
     
    Last edited: Aug 27, 2006
  3. Mac Daddy

    Mac Daddy Guest

    Your wife didn't need a boob job. They looked great before. Now they are playfully big.
     
  4. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    It was more for the shape than the size, her boobs were kind of hangy looking before, but a natural C. Now they are much firmer, rounder, and bigger. D cup, they are big and fun, but definitly not "hay look at me" big, you might even think they were naturaly big if you saw her. They were a little swollen and still set high in that pic, they put them near the coller bone and let them fall into place over a 3 month period.

    Please keep random comments to a minimum, this thread is my log. I would rather see people giving me advice and critique or encouragment if you're going to post :)
     
  5. Mac Daddy

    Mac Daddy Guest

    Well she looks alot funner now;) Ibyoutittyfuckherallthetime
     
  6. gubment cheese

    gubment cheese New Member

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    didn't you start at around 240lb? what was your diet like to cut to where you are now, and have you changed that at all?
     
  7. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Diet change: I stopped eating fast food period, stopped drinking any soda, or any sugary drinks like juice or gatoraide. I just cut back in general on all sweets, but not cut them completely out, I had my cheat days. I made myself stop eating alot of red meat, and start eating chicken breast and lean fish a lot lot more. My diet was cleaned up tremedously from what I was used to eating, but it's not as good as it is now, I eased myself into it nicely.

    Activity changes: I started going to the gym 3 days a week, doing a full body spit (now I have a 4 day a week split). I started walking alot. I would park father away from things to walk a bit more, I would walk the dog alot too. I also started doing 20 mins of cardio a day at the gym on my workout days. again starting easy and working upto something respectable.

    Lifestyle changes: Well, I made myself stop playing World of Warcraft, which was litterally taking up about 50 hours a week (and another 40 hours a week goes to work). I was really really adicted, I played soo much it was stupid. My wife (fiance at the time) was always pissed because I wouldnt get anything done, or give her any attention. Quitting this was probably the best thing I ever did, though I love playing :sad2: Also, I got into F&N instead of the main board. I found myself motivated so much more than I had ever been in my life, and I was learning alot. It really sparked an interest for me, I found myself in F&N more than any other OTforum including Offtopic.

    That is the gist of the changes I made. I had gone through several "I want to get in shape" binges that fizzed out from anywhere between 2 weeks and 4 months in the last few years. I think it's because I would try too hard too fast to eat "healthy" and get in the gym, and push myself to my newbie limits. This time, I decided that I really want to do it, it will be a life goal for me to be fit, I made myself start slow, and and schedual specific time twards my working out so that I didnt have stupid time exuses. I think this was the key, to pace myself. Now I'm at a mental and physical level I never though I could possibly be at (I convinced myself for a long time that it was way too hard and too much work to get in shape years ago). I'm not anything special by any standard of the type of people who are reading a fitness board, but compared to almost everyone I know and work with I feel like Ronnie Colleman :bateman:
    ____________________________________________________________________
    Sunday and Monday morning: got about 4 miles of power walking in, Going to the gym tonight for chest+shoulder day.
     
  8. bigdamray

    bigdamray New Member

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    That's awsome man. You did it right, it is a lifestyle change. Alot more people need to realize this.
     
  9. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Chest+Shoulders day
    Jog to the gym and back 1/4 mile each way
    Incline bench: 115X12 135X10 155X8 185X3 (failure)
    [machine]Flys: 50X12 70X10 90X8 110X6
    [machine]Reverse flys: 50X12 70X10 90X5(failure)+70X6 supper set
    Decline bench: 135X12 185X8 225X3(failure)
    Bent-arm dumbell pull overs: 30X12 40X10 50X8
    upright rows: 70X12 90X10 110X7
    shrugs: 65X15 75X10 90X8
    standing side lateral raises: 10X10X2

    Some aditional walking on my breaks at work too.
     
  10. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Back day

    Jog to the gym 1/4 mile, but got a ride home.
    Pull ups: 10, 7 (failure)
    Deadlift: 135X12 135X10 185X8 225X6 275X4
    Seated rows: 100X15 150X10 200X8 250X3(failure) superset 200X6 right after
    Lat Pulldowns: front 110X12[superset 70X8 behind head] 120X10 [SS 70X8] 140X8 [SS 70X8]
    Core:
    Crunches: 25X4
    Side crunches: 20X1 each side
    back extentions: 20X1 no added weight
    Twisting back extentions: 10X2 25lbs

    hope I didnt forget anything, I have a hard time remembering since I dont right it down in the gym :o
     
  11. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    hey man I was addicted to WoW also for like 6 months. Was raiding BWL with a warrior. Had to make the raids or no epics for me. I was addicted badly. I quit for 3 months. In April I signed up again and made a Shaman. I hit 60 and only PvP a hour or two every few days. It's not a bad game... if you don't play too much hehe.
     
  12. crucialkc

    crucialkc the earth is flat

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    i'm definitely interested in keeping a tab on you... we are close to the same.. i am about 6'1" and 195-200lbs. i'm guessing around 15% BF. some of my lifts are a little bit heavier than yours, yet you look a lot larger (and better) than i do. what are your goals?
     
  13. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    My goal aethetics perfection. Everyone has a different view of what this is, and my view keeps changing a little. I think for now I'm thinking more of a Christian Bale from American Psycho look, with alittle more mass.
     
  14. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I played in the original beta for a few months, then pre-ordered the game the day it came out. I played every single day for 1.5 years, had 2 level 60s decked out, spent tons of money on farmed gold (something I thought I would never do). What a waist of my life :( I love the game though :hs:
     
  15. kit99bar

    kit99bar USPA Class 2, weak, old man!

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    wow if you /w on your decked out char saying you were buff and had a hot wife I'd not believed you. Goes to show how many people love wow =P

     
  16. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Skipped Thursdays leg workout, making it up today, todays workout moved to tomorrow :sad2:

    Jog to the gym 1/4 mile, walk home the long way 1.5 miles

    Leg day
    Leg press: 225X15 405X12 495X10 585X8
    Leg extentions: 50X15 70X12 90X10 110X8
    Leg Curls: 50X15 70X10 80X10 90X8
    Standing [weighted] calf raises: 50lbsX20 90X15 120X15
    Seated Calf raises: 45X20 90X15 90X15 135X10
    Squats: 135X12 225X10 275X6
     
  17. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Didnt sleep, did my arm workout in the morning :o

    Walked to the gym and back (1/2 mile total) and 10 mins of eliptical, medium intenceity.

    Curl up pull ups: 10 10 4(failure)
    Dips: 15 12 9(failure)
    seated ezbar curls: 45X15 65X10 75X5(failure) 65X10
    Tricep pushdowns: 80X15 110X12 130X10 150X3(failure) 110X10
    Dumbell curls: (each arm) 25X10 40X10 50X8
    One Arm bent over Tri extentions: 15X12 25X10 35X8
    Standing EZbar curls: 75X10X3
    One arm tri pushdowns: 25X12 35X10 (each arm)
    Forearm curls: 20X20X2 30X10
    Reverse forearm curls: 20X15X2 30X10
    Abs:
    Cruches: 25X2
    Side Crunches: 20X1 each side
    Leg lifts: 15X2

    I always feel like I didnt do so much when I get home to type it all in my log :wtc:
     
  18. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Jog 1 mile+Walk ~5 miles around the lake in my town. Walking path says it's approx 1.25 miles around the lake on the path.

    Nice bit of cardio there :bigthumb:
     
  19. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Chest shoulder:
    Jog 1/2 mile to and from gym
    Bench press: 135X10 185X5 205X5 225X5 245X5 [265X4(failure) I was feeling strong so I tried an extra set]
    Incline press: 135X10 155X5 175X5 205X3(failure) [135X6(failure)super set] 135X10
    dumbell flys: 25X12 35X10 45X8
    dumbell pullovers: 40X12 50X10 65X8
    Reverse flys: 25X12 35X10 45X10
    Cable lat raises: 55X12 75X10 95X10
    Shrugs: 65X15 75X12 85X10
    machine chrunches 45lbsX10X2, 25lbsX10, (0X10 obliques) fucking hard machine, you do it at an angle :hsd:
    20 pushups for good measure :o


    I have another workout in ~8 hours, this is going to suck :wtc:
     
  20. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Walk to and from gym +10 mins of incline walking
    Back day:
    Pull ups: 10 7(failure) 9(failure)
    Deadlift: 135X10 185X5 225X5 275X5 315X5 365X2(failure)
    Back extentions: 20 20
    Twisting back extentions: 25lbs 10X2
    Lat pull downs: 80X15 120X10 160X8 160X6
    Leg raises: 15 15 15

    Ran out of time, still a decent workout.
     
  21. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Little over 2.5 mile walk today, off day, but was going to do some abs and go tan, but didnt have time.
     
  22. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Leg day
    Squats: 135X10 225X5 275X5 315X5 365X1(failure)
    Leg extentions: 60X12 100X10 130X6 160X3
    Leg curls: 50X12 80X8 100X6
    Seated calf raises: 90X20 90X20 135X15 135X12

    Walk 2.5 miles
     
  23. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Fratboy day (bi/tri/abs)
    Walk to gym and long way back, 1.5 miles total
    10 mins high inline walking on treadmill
    Curl ups: 10 10 8(fail)
    Dips: 15 15 10(fail)
    Standing EZbar curs: 45X12 65X10 75X8 75X8
    EZbar skullcrushers: 45X12 65X10 75X8 75X8
    Dumbell isolation curls: 20X15 20X12 25X10 25X8 each arm
    One arm tri pushdowns: 25X15 35X10 45X6 each arm
    Hammer curls: 25X15 35X10 45X8 each arm
    Pushups: 30 20 15(fail)
    Abs
    machine crunches 20X2
    Exercise ball crunches 20X3
    Ball obliques 20X1 each side
    2 other ball exercises that I dont know the name of, 20X2 reps each exercise
     
  24. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Chest/shoulder day:
    bad day for me, short on time and I felt like total shit, no energy, even after 9 hours of solid sleep.
    No cardio
    Machine bench: 135X15 185X10 225X8 245X6
    Machine incline: 135X12 155X10 185X8 225X8
    Machine fly: 70X15 100X12 120X5(failure)+90X3(failure)super set 70X10
    Machine reverse fly: 50X12 70X10 90X8
    Machine military press: 115X12 135X10 185X8 225X2(failure)
    Cut the workout short, will make up traps tomorrow with back day :(
     
  25. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Another crappy day. 4 hours sleep.
    Back/core day
    Pull ups: 10 10
    seated upright rows: (bar not counted) 55X15 100X10 145X6(failure) 100X10
    Pull downs: 100X12+70X10[behind head], 120X10+80X8, 140X8+90X8
    Seated rows: 100X12 140X10 180X8 200X6
    Back extentions: 20 20 15 15 Twisting extentions 10
    Leg raises: 15 15 15

    Jog 1/2 mile to/from gym
     
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