Age:23 Sex:male Height:5'11" Weight:215 Bodytype:mesmoendomorph Training experience: I have been training since I was 15 for high school football. Not until I was 18 and out of HS did I really start to get serious about my diet, training and sleep regimen. I have done all the "traditional" styles and am always trying to switch something up to really push my self. Current Training Schedule / Protocol: I usually have a push pull split, divided between 4 days. The majority of my movements are heavey and compund, followed up with an exercise to stretch the muscles worked that day, and really push a lot of blood into them. I rotate every three weeks between 3x8, 8x3, and 5x5. It is a modified version of anti-bodybuilding hypertrophy training program. An example of one week would be/ Day 1: Heavy Barbell Bench supersetted with wide grip cable rows. Incline Dumbell press superseted with wide grip lat pull downs. Flys and reverse flys. Curls supersetted with skull cruchers. Day 2: Squats supersetted with standing cable crunches. Leg press supersetted with hanging pikes. Leg ext supersetted with leg curls. Calf raises Day 3: off Day 4: Standing Mil press supersetted with barbell rows. Weighted dips supersetted with weighted pull ups. Delt raises supersetted with straight arm pull downs. Day 5: Deadlifts supersetted with standing cable crunches. Straight leg deadlifts supersetted with hanging pikes. Hyperextensions supersetted with weighted crunches. Calf raises Day 6: off Day 7: off Cardio Schedule/Protocol: Walk on the treadmill at the highest incline for 20 min post training. 2 days to include 15 Min HITT followed by 30-45 min of moderate cardio. Current Supplements: AX Stim X (5 on 2 off), USPLabs Anabolic Pump, Designer Supplements Melting Point, Bulk Sesamin, Avant Labs Lipoderm Ultra, Bulk PowerFULL, Universal Animal Pak, CEE, Avant Labs Supercarb, Allthewhey Whey Protein Blend, Now Foods Dextrose, (1st week of contest will be my last week on the 12 week Ultimate Cycle) Current Diet and macros: 6 meals evenly distibuted through out the day. All lean meats and whole grain carbs.(ex chicken breast, tuna, salmon, 96/4 ground beef, turkey breast, oatmeal, eggs, milk, brown rice, sweet potatos, whole grain bread, dextrose PWO, and natty PB) See attachment for nutrient timing breakdown. Fitday will be posted everyday. Current Daily water intake: 1 to 1.5 gallon of water a day on top of milk and the occasional diet soda. LINK TO PICS Game ON boys, Game ON!
Today was Chest and Back. Badass workout. Energy through the roof. All lifts were up. Diet was right where I wanted it. Getting off to a great start.
Nice start Monsterstealth! Looking forward to your progression. I too think that the charts give it a nice edge as a useful aid to those that are watching from afar. D_
Gracias guys, things seem to be starting out good, just need to be super anal about everthing i eat for 6 weeks and keep my freinds off my back for being so "weird"
Woke up today feeling more refreshed than I have in the last 4 months. Sleep was great and very deep. Today was legs and abs with a focus on my quads. Tons of energy all day and through my entire workout. This week I am going for a 5x5 split on everything. The past couple of weeks I have dropped the weight a little when doing squats to really focus on form and going as low as safely possible. Today I was still hitting 375x5 for 2 of my 5 sqaut sets and going a lot lower and slower movements than I usually ever do. Finished today off with 20 min of walking on max incline on the treadmill for 20 minutes. The goal this year for this cut is to keep as much strength as possbile while gradually dropping calories, and sticking to heavy compound movements. Diet today was pretty much identical to yesterday. This is a big trend w/ me. I will eat the same thing over and over and over again until I get sick of it, then I just switch it up and do it all over again for a few weeks. Do you guys think I am taking in to many calories before bed? I usually eat 1 cup of cottage cheese mixed with 1 can of tuna, along with a tbsp of PB?
Yeah, it works out to be 60 grams total, which is with in guidelines of my current diet and macros at my last meal. Its the fact that I will not be eating for 8+ hours, and I usually take in around 50g at every meal.
Thank You, I have really put an emphasis this year on upping the weights on all my movements. I feel that is what was really holding me back, and takeing me to the next level.
Today was just a plane old cardio day nothing special. Sprinted 1 mile HIIT style, followed by 15 min on the elliptical, and 15 on the treadmill at max incline. Still feeling great today. Cals are a lot lower on these non lifting days thane I have been used to in the past few months, but so far so good.
Thank you, ever since I quit playing football in HS I decided I needed to do something to keep in shape, and hobby turned into a life style, that will hopefully stay with me throughout my days. It has been a long road these past few years, but I have learned more about the human body and chemistry in that time, than I ever could have in school.
Today was shoulders and back. One hell of a workout, and lasted a lot longer than I would have liked, at almost 2 hours with cardio!!!! Anyways feeling pretty good today, was really amped up for todays lift, as I slept in today for the first time in like 3 months. It was also the first day I have had off of work and school in 3 months. I have tomorrow off as well, so we will see if I can repeat the same intensity tomorrow. I also ate some steak today, and that was a first for me in a while. Had one of my buddies over, that went to the Arnold, and couldt stop talking about it. To say the least, I was a little jelous. Macros today were pretty much spot on, I was expecting to feel a huge hunger surge this week, as I have not been this strict on my caloric intake since last spring, but I to my surprise I have not really had one problem. I am mostly crediting this to the Stim X. I am using 1 pill in the morn, and one mid day, with a 5 on 2 off rotation. I will probably step it up to 2 morn and 1 mid day next week. That was my rant for the night, see you guys tomorrow!
man i still sick because i couldnt go to the arnold this year. i have tried to go the past 3 damn years!! always something coming up.
