Ripped's From Bitch To Buff Log

~~2Ripped4U~~ · 04-04-2006, 02:46 PM

Sup?

I'm doing IMPC this year, I got to win. To win, I must train, eat, sleep like never before. Through this I will track my progress. Cut the crap and lets get going

Right now I'm on Lee Hayward's 12 week program, but its time for a change so I'm going to write up my own routine.

As far as diet goes, I'm also going to be starting from scratch and putting all my knowledge to use.

My supplements are the pretty much basics: Whey, multi, fish oil, and BCAA's

I'm going to post everything up once I write it all up. This is my transition from lifter to a real bodybuilder.

~~2Ripped4U~~ · 04-04-2006, 03:09 PM

Meal #1: 1/2 cup oats, 4 egg whites, green tea multivitamin

Meal #2:2 cans tuna, and some veggies here mostly green stuff

Meal #3: 2 Sandwhiches whole wheat bread, usually ham. Green tea

Meal #4: Fish oil,chicken or a good sized steak (size varies somedays)

Meal #5: Dinner: A salad with tomatos, onions, lettuce obviously, cukes. Or Veggies with either: ground beef, steak, or chicken, and olive oil for EFA's and a glass of green tea

Meal #6: Cottage cheese.

Preworkout:2 scoops whey, 1/4 cup oats, and 1 tsp of PB
PWO:1 1/2 scoops whey and 1/2 cup oats, and a glass of drak grape juice.

I'll be getting in at least 1.5 gallons of water per day.

Meyhem · 04-04-2006, 09:51 PM

sounds good man, cant wait to see you in 6 months

~~2Ripped4U~~ · 04-06-2006, 02:45 AM

Monday-Chest, Shoulders
Tuesday-Arms
Thursday-Legs
Friday-Back

Monday:

Warmup- 20-30 pushups
Benchpress- 2x10
supersetted with 1x12 set of flys
Incline Benchpress- 1x8
Seated Military press- 1x8 then supersetted with behind the neck press 1x8
Lateral Raises 2x10

Tuesday:

JM Press- 2x8
Weighted dips- 3x10
Skullcrushers- 1x8
Preacher curls- 2x10
Barbell curls- 1x12

Thursday:

Front Squats- 2x8
Squats- 2x20
SLDL- 2x10
Leg curls- 1x10
Seated calf raises- 1x15

Friday:

Weighted Hyperextensions- 2x12
Headsupported bent over rows- 2x10
Kelso Shrugs- 1x8
Hise Shrug- 2x10

**powerman2000** · 04-06-2006, 08:06 AM

I would drink some Gatorade instead of the grape juice if I were you. The Gatorade will work better in restoring muscle glycogen more directly than the grape juice.

~~2Ripped4U~~ · 04-06-2006, 10:13 AM

Will do, bro. Thanks for the tip!

~~2Ripped4U~~ · 04-06-2006, 06:58 PM

If anyone says anything about why I don't have deadlifts on there, its because I can't fit enough weight on my bar. I maxed it out with weight

its a good and bad thing, so until I get an olympic bar and more weight no deads or regular squats which I also maxed the bar out on.

I'm going to start this on Monday.

I think that I'm going to post whatever I find motivating into this log like one per day. So I can find it easy if I need motivation, blah, blah, blah.

~~2Ripped4U~~ · 04-06-2006, 11:58 PM

Wow getting back on this high protein diet, AND drinikng a pot of coffee= me feeling really bad atm..

To whichever mod sees this first: Can you move this log into the IMPC Training Logs for me? Much obligied.

Frank_the_tank · 04-07-2006, 12:38 AM

Quote:

Originally Posted by 2Ripped4U

Monday-Chest, Shoulders
Tuesday-Arms
Thursday-Legs
Friday-Back

Monday:

Warmup- 20-30 pushups
Benchpress- 2x10
supersetted with 1x12 set of flys
Incline Benchpress- 1x8
Seated Military press- 1x8 then supersetted with behind the neck press 1x8
Lateral Raises 2x10

Tuesday:

JM Press- 2x8
Weighted dips- 3x10
Skullcrushers- 1x8
Preacher curls- 2x10
Barbell curls- 1x12

Thursday:

Front Squats- 2x8
Squats- 2x20
SLDL- 2x10
Leg curls- 1x10
Seated calf raises- 1x15

Friday:

Weighted Hyperextensions- 2x12
Headsupported bent over rows- 2x10
Kelso Shrugs- 1x8
Hise Shrug- 2x10

I personally am not a big fan of your workout.

just curious but how much is "maxing the bar out on"? I don't think not doing deadlifts or squats is such a good idea. Be intuitive and find different ways to challenge yourself. Whether that is overhead squats, onelegged squats etc. Where there's a will theres a way.

A_N_91 · 04-07-2006, 12:41 AM

Do squats, but go high reps. Try and break 100RM, it'll be fun....hehe

~~2Ripped4U~~ · 04-07-2006, 01:04 AM

Frank- dude its a standard 1" diameter bar, I put all the weight on that bitch and I can lift it easy.

AN- I put in a couple 20 rep squats, but I'ma mess around a little bit with it

Guys read my leg day before you post about exercises :p

~~2Ripped4U~~ · 04-07-2006, 01:12 AM

OKay I just got upstairs, I was just messing around so to speak okay this is crazy

Military press 1x8 supper setted with lat raises 1x8 REST
then Military press 1x8 suppersetted with behind the neck press 1x8

haha you'll like this:

CGBP WU 1x6, then 1x8 supersetted with kickbacks 1x8 (yes, yes I know) supersetted with weighted dips 1x8 REST then
CGBP 1x8 supersetted with kickbacks 1x8, supersetted with dips 1x8. REST

CGBP 1x6 supersetted with kickbacks 1x6, supersetted with dips 1x6

Barbell curls 1x8 supersetted with hammer curls 1x8, supersetted with curls 1x8

haha crazy feeling workout, just messing around this time. Not gonna post up weights cause this workout isn't very relevant (sp)

But I have a CRAZY pump nonetheless

~~2Ripped4U~~ · 04-07-2006, 07:27 PM

Yes! I just re-upped on tuna!!!

Alright I got DOMS in my delts and arms, but not too bad. The worst place is in my biceps.

~~Hacking is a Felony~~ · 04-07-2006, 07:33 PM

Quote:

Originally Posted by 2Ripped4U

To whichever mod sees this first: Can you move this log into the IMPC Training Logs for me? Much obligied.

done

spaceclown · 04-07-2006, 08:20 PM

You doing any cardio?

~~2Ripped4U~~ · 04-07-2006, 08:22 PM

Yes, but not scheduled. I will post up cardio sessions when I do them.

~~2Ripped4U~~ · 04-07-2006, 11:12 PM

I'm going to do some cardio right now actually bbl..

~~2Ripped4U~~ · 04-08-2006, 12:58 AM

Okay:

Stretching, then 5min light cardio for warmup

200 Jumping jacks
1 Mile on Bike
3 Minutes Fast Jump Rope
1 Mile on bike

5 min walking cool down

Took it easy tonight it only took 1/2 hour

spaceclown · 04-08-2006, 02:07 AM

Cool - just wanted make sure you're getting a little in there.

~~2Ripped4U~~ · 04-08-2006, 02:09 AM

Yup definately, but I thought might as well anyways.

~~2Ripped4U~~ · 04-08-2006, 03:19 PM

My arms are still trashed with DOMS, but worse. Time for some icyhot or something damn... I've never slept in until 11 AM, but today I did the impossible, and I gotta say I'm lovin' it.

Master Of Puppets · 04-09-2006, 01:17 AM

Quote:

Originally Posted by 2Ripped4U

04-07-2006, 08:20 PM	#15
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	You doing any cardio? __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-08-2006, 02:07 AM	#19
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,723 Recipes: 0 Rep Power: 39	Cool - just wanted make sure you're getting a little in there. __________________ Spaceclown _________________________ Millennium Sport Technologies www.millenniumsport.net

04-04-2006, 02:46 PM	#1
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Ripped's From Bitch To Buff Log Sup? I'm doing IMPC this year, I got to win. To win, I must train, eat, sleep like never before. Through this I will track my progress. Cut the crap and lets get going Right now I'm on Lee Hayward's 12 week program, but its time for a change so I'm going to write up my own routine. As far as diet goes, I'm also going to be starting from scratch and putting all my knowledge to use. My supplements are the pretty much basics: Whey, multi, fish oil, and BCAA's I'm going to post everything up once I write it all up. This is my transition from lifter to a real bodybuilder.

04-04-2006, 03:09 PM	#2
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Ripped's Diet Meal #1: 1/2 cup oats, 4 egg whites, green tea multivitamin Meal #2:2 cans tuna, and some veggies here mostly green stuff Meal #3: 2 Sandwhiches whole wheat bread, usually ham. Green tea Meal #4: Fish oil,chicken or a good sized steak (size varies somedays) Meal #5: Dinner: A salad with tomatos, onions, lettuce obviously, cukes. Or Veggies with either: ground beef, steak, or chicken, and olive oil for EFA's and a glass of green tea Meal #6: Cottage cheese. Preworkout:2 scoops whey, 1/4 cup oats, and 1 tsp of PB PWO:1 1/2 scoops whey and 1/2 cup oats, and a glass of drak grape juice. I'll be getting in at least 1.5 gallons of water per day.

04-04-2006, 09:51 PM	#3
Meyhem New Member Join Date: May 2005 Posts: 4 Recipes: 0 Rep Power: 0	sounds good man, cant wait to see you in 6 months

04-06-2006, 02:45 AM	#4
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Monday-Chest, Shoulders Tuesday-Arms Thursday-Legs Friday-Back Monday: Warmup- 20-30 pushups Benchpress- 2x10 supersetted with 1x12 set of flys Incline Benchpress- 1x8 Seated Military press- 1x8 then supersetted with behind the neck press 1x8 Lateral Raises 2x10 Tuesday: JM Press- 2x8 Weighted dips- 3x10 Skullcrushers- 1x8 Preacher curls- 2x10 Barbell curls- 1x12 Thursday: Front Squats- 2x8 Squats- 2x20 SLDL- 2x10 Leg curls- 1x10 Seated calf raises- 1x15 Friday: Weighted Hyperextensions- 2x12 Headsupported bent over rows- 2x10 Kelso Shrugs- 1x8 Hise Shrug- 2x10

04-06-2006, 08:06 AM	#5
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,127 Recipes: 0 Rep Power: 200	I would drink some Gatorade instead of the grape juice if I were you. The Gatorade will work better in restoring muscle glycogen more directly than the grape juice. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

04-06-2006, 10:13 AM	#6
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Will do, bro. Thanks for the tip!

04-06-2006, 06:58 PM	#7
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	If anyone says anything about why I don't have deadlifts on there, its because I can't fit enough weight on my bar. I maxed it out with weight its a good and bad thing, so until I get an olympic bar and more weight no deads or regular squats which I also maxed the bar out on. I'm going to start this on Monday. I think that I'm going to post whatever I find motivating into this log like one per day. So I can find it easy if I need motivation, blah, blah, blah.

04-06-2006, 11:58 PM	#8
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Wow getting back on this high protein diet, AND drinikng a pot of coffee= me feeling really bad atm.. To whichever mod sees this first: Can you move this log into the IMPC Training Logs for me? Much obligied.

04-07-2006, 12:41 AM	#10
A_N_91 Pro Stature Join Date: Jan 2006 Location: New Jersey Posts: 849 Recipes: 0 Rep Power: 11	Do squats, but go high reps. Try and break 100RM, it'll be fun....hehe

04-07-2006, 01:04 AM	#11
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Frank- dude its a standard 1" diameter bar, I put all the weight on that bitch and I can lift it easy. AN- I put in a couple 20 rep squats, but I'ma mess around a little bit with it Guys read my leg day before you post about exercises :p

04-07-2006, 01:12 AM	#12
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	OKay I just got upstairs, I was just messing around so to speak okay this is crazy Military press 1x8 supper setted with lat raises 1x8 REST then Military press 1x8 suppersetted with behind the neck press 1x8 haha you'll like this: CGBP WU 1x6, then 1x8 supersetted with kickbacks 1x8 (yes, yes I know) supersetted with weighted dips 1x8 REST then CGBP 1x8 supersetted with kickbacks 1x8, supersetted with dips 1x8. REST CGBP 1x6 supersetted with kickbacks 1x6, supersetted with dips 1x6 Barbell curls 1x8 supersetted with hammer curls 1x8, supersetted with curls 1x8 haha crazy feeling workout, just messing around this time. Not gonna post up weights cause this workout isn't very relevant (sp) But I have a CRAZY pump nonetheless

04-07-2006, 07:27 PM	#13
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Yes! I just re-upped on tuna!!! Alright I got DOMS in my delts and arms, but not too bad. The worst place is in my biceps.

04-07-2006, 08:22 PM	#16
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Yes, but not scheduled. I will post up cardio sessions when I do them.

04-07-2006, 11:12 PM	#17
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	I'm going to do some cardio right now actually bbl..

04-08-2006, 12:58 AM	#18
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Okay: Stretching, then 5min light cardio for warmup 200 Jumping jacks 1 Mile on Bike 3 Minutes Fast Jump Rope 1 Mile on bike 5 min walking cool down Took it easy tonight it only took 1/2 hour

04-08-2006, 02:09 AM	#20
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	Yup definately, but I thought might as well anyways.

04-08-2006, 03:19 PM	#21
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0	My arms are still trashed with DOMS, but worse. Time for some icyhot or something damn... I've never slept in until 11 AM, but today I did the impossible, and I gotta say I'm lovin' it.