Antihero's Log - "Path To Greatness"

**antihero** · 11-06-2005, 09:48 PM

ok, so heres the deal (for those of you who dont know). During the summer i had BC help me out with some training, but unfortunately my mother (who is completely against me reaching any goals in life, especially this one) convinced me that i had to work 10hrs a day to save up, because ill be on my own in a year. So, after a long day of moving furniture, i was in no shape to go lifting. So that came to a halt. In September, i got Future as my personal trainer, and he really got my lifts up, and i even hit some new personal records, and with only 5 weeks. Then came oct.10th, and i got wisdom teeth out. at that point i couldnt eat for a while and now its 3 weeks later and im down roughly 20lbs. Now, my mother is going away for about a month and i wont have that to worry about as a distraction, and i need to get my ass in gear, and what better time.

Stats:
Height: 6'
Weight: 142lbs
Waist: 29 in
Chest: 33 in
Neck: 14 in
Bicep: 12.5 in
Forearm: 10.5 in
Quad: 21 in
Calve: 14.5 in

Routine
Day 1
Chest - Hammer Strength Incline
Shoulders - Smith Presses to front
Triceps - Skullcrushers

Day 2
Biceps - Standing Barbell Curls
Forearm - Hammer Curls
Back Width - Hammer Grip Pull-ups
Back Thickness - Seated Cable Rows

Day 3
Calves - Calves on Leg Press
Hamstrings - Lying Hamstring Curls
Quads - Squat

Day 4
Chest - Flat Dumbell Bench
Shoulders - Hammer Strength Shoulder Press
Triceps - Reverse Grip Bench

Day 5
Biceps - Alternating Dumbell Curls
Forearm - Hammer Strength Forearm
Back Width - Pull-Downs to Front
Back Thickness - T-Bar Rows

Day 6
Calves - Standing Calve Raises
Hamstrings - SLDL
Quads - Leg Press

*warm-ups preformed as necessary
*every exercise will be one heavy set of 4-6 reps, and then a 20 rep set
*weights and/or reps will be increased on every training day, or the exercise will be switched out for another
*workout days are MON,TUES,THURS,FRI

Daily Supplements
(6) 28g Protein Shakes
(2) Multi-Vitamins
(6) BCAA [post-workout only]
(4) Omega Sports Power Jolt [pre-workout energy boost only]
*as of now, that will be all the supplements that i am taking. i will not even be taking creatine for a little while, cause i want to see where i can go without it.

Pictures
*pictures taken November 6 2005

Goal
170-175lbs by January 1st.

**antihero** · 11-08-2005, 12:06 AM

Day 1 - November 7th

Hammer Strength Incline Press
-140lbs x 4
-90lbs x 11 [20 rep attempt]

Dumbell Shoulder Presses
-30lbs x 5

Skullcrushers
-50lbs x 4 [struggled with last rep, but won]
-60lbs x 20 (tricep pushdowns)

BAR WEIGHT NOT INCLUDED IN EXERCISES

OVERALL GRADE = A-
------------------------------------
i seemed to be dragging along throughout the day (pre-workout), but once i got into the gym, my mind was right there and focused the whole way. surprisingly, my HS incline showed good numbers (not far from what i was getting before my break),although i was depressed with the reps on the 'widowmaker' set. my shoulders seemed to not want to move the weight today, but ill attribute that to just getting back into it (shoulders will not be getting a 20 rep widowmaker). skullcrushers went well, i struggled with the 4th rep on the heavy set, but i had a fantastic spotter that was ready to help, but did not touch the bar and let me push it out. all-in-all, it was a productive first day back and im pleased with it. judging by the way today went, im expecting big things over the next few months.

**Peaked_18** · 11-08-2005, 12:16 AM

I would of thought you were bigger bro. Ue your knowledge to help you out. Finish that protein you got left at your house.

**antihero** · 11-08-2005, 12:31 AM

Quote:

Originally Posted by Peaked_18

I would of thought you were bigger bro. Ue your knowledge to help you out. Finish that protein you got left at your house.

i know, but it seems that everytime i take a step foreward i take 2 steps backward....know what i mean?.....anyway, ill be downing another shake in a few mintues..

**Peaked_18** · 11-08-2005, 12:40 AM

Yeah, hardgainers paradise. Playing sports got me through it. What shake you got, taste any good?

**antihero** · 11-08-2005, 12:55 AM

double scoop
True Protein - whey protein Ion-Exchange
flavor: banana

Flowsybaby · 11-08-2005, 01:30 AM

Good luck man. Keep pounding them weights. Your body type reminds me a lot myself. Though I havent had any set backs luckly. And your just a few days older than me.

**antihero** · 11-08-2005, 01:43 AM

thnx for the support bro...

**antihero** · 11-09-2005, 12:05 AM

Day 2 - November 8th

Standing Barbell Curls
-40lbs x 6
-80lbs x 17 (cable curls)

Hammer Curls
-30lbs x 4

Hammer Grip Pull-ups
bw x 4
(no 20 rep set because my bw doesnt decrease any. i will be putting in hammer grip lat pulldowns for the 20 repper, to start getting it done)

Seated Cable Rows
130lbs x 5
100lbs x 12 [should have dropped it lower]

OVERALL GRADE = C-
-------------------------------------------
bis and back never seems to really be a good day for me, because im moving the lowest numbers on this day. i guess its just a matter of getting them moving. not a whole lot else to say, but ive got thursday to look foreward to...

**Grunt76** · 11-09-2005, 12:43 AM

Is it just me or your thighs look quite a bit ahead of the rest of you? Consider yourself lucky in that way, 'cause they can be a bitch to bring up. You have a good base to build on, plus your spine is very straight, a good sign of future strength.

Have you thought of putting deadlifts in your back routine? If you do, you'll soon be lifting the biggest numbers on back day!

About the setbacks: what doesn't kill you makes you stronger. It's like squats. Some people are clueless, and it can even happen to your parents. It's OK.

Keep it up man!

**antihero** · 11-09-2005, 01:19 AM

Quote:

Originally Posted by ss01

Is it just me or your thighs look quite a bit ahead of the rest of you? Consider yourself lucky in that way, 'cause they can be a bitch to bring up. You have a good base to build on, plus your spine is very straight, a good sign of future strength.

Have you thought of putting deadlifts in your back routine? If you do, you'll soon be lifting the biggest numbers on back day!

About the setbacks: what doesn't kill you makes you stronger. It's like squats. Some people are clueless, and it can even happen to your parents. It's OK.

Keep it up man!

my quads are quite a bit ahead of the rest of my body, but im working on bringing everything else up. as far as deads go, ive been thinking about it, and i will put those in as soon as i stop increasing on the exercises i have.

**antihero** · 11-09-2005, 08:41 PM

Off Day - November 8

keeping my protein intake very high, staying well hydrated, and noticing that my BCAA supplementation may be helping with my recovery.
-----------------------
*on a completely unrelated topic: 3 weeks of drama are finally completely over and im now in the best relationship of my life, and i care about her more than anything else in the world....she means everything to me, and she always will.

Flowsybaby · 11-09-2005, 09:01 PM

Awesome. You should grow really quick with your knowledge. Lets hope for no more set backs.

**antihero** · 11-10-2005, 11:10 PM

Day 3 - November 10th

Standing Calve Raises
-540lbs x 4 [slightly assisted last rep]
-270lbs x 20

DB SLDL
-50lbs x 12 (weight per DB) [thought these would be harder, ill definetly up the weight next time]
-40lbs x 20

Leg Press
-340lbs x 4
-270lbs x 8 [this was where i ended previously, and i accomplished 20 reps then, but im not quite there yet]

OVERALL GRADE = A
-----------------------------------
I pushed the envelop like hell today, and i even tried moving the same numbers i could before my lay-off, but im not quite there yet. I am very pleased with hom much of my strength i did manage to keep tho.

**antihero** · 11-11-2005, 10:03 PM

Day 4 - Novemeber 11th

Flat DB Bench
-50lbs x 8 PR (weight per DB)
-40lbs x 8 [completely spent after the first work set]

Hammer Strength Shoulder Press
-110lbs x 6

Reverse Grip Bench Press
-70lbs x 5 PR
-100lbs x 20 (tricep pushdowns)

OVERALL GRADE = A
---------------------------------
hit a new PR on both flat DB bench and reverse grip bench, so im happy about that, and the pump in my arms was amazing after everything was done....i really hauled some ass today, and im proud.

Flowsybaby · 11-11-2005, 10:25 PM

Great workout. Keep the PR's coming.

**antihero** · 11-16-2005, 12:03 AM

Day 5 - November 15th

Alternating Dumbell Curls
-30lbs x 5
-20lbs x 12

Hammer Strength Forearm
-135lbs x 8 [+20 second static hold]
-90lbs x 20

Pull-Downs to Front
-120lbs x 6 [just sad]
-50lbs x 20

T-Bar Rows
-70lbs x 6 [PR]
-45lbs x 10

Standing Calve Raises
-540lbs x 8 [increase next time] [PR]
-400lbs x 13

DB SLDL
-55lbs x 10 [shoulda gone heavier]
-50lbs x 20

Leg Press
-350lbs x 4 [felt good so i thought id give 10 more a shot] [PR]
-360lbs x 1 [+2 assisted reps] [PR]
-270lbs x 16 [almost died]

OVERALL GRADE = A
-------------------------------------
today was a double day because i did not make it to lifting yesterday. but i pulled through and got a beautiful kick from the Throttle 1400X. keeping protiein intake high....

11-06-2005, 09:48 PM	#1
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Antihero's Log - "Path To Greatness" ok, so heres the deal (for those of you who dont know). During the summer i had BC help me out with some training, but unfortunately my mother (who is completely against me reaching any goals in life, especially this one) convinced me that i had to work 10hrs a day to save up, because ill be on my own in a year. So, after a long day of moving furniture, i was in no shape to go lifting. So that came to a halt. In September, i got Future as my personal trainer, and he really got my lifts up, and i even hit some new personal records, and with only 5 weeks. Then came oct.10th, and i got wisdom teeth out. at that point i couldnt eat for a while and now its 3 weeks later and im down roughly 20lbs. Now, my mother is going away for about a month and i wont have that to worry about as a distraction, and i need to get my ass in gear, and what better time. Stats: Height: 6' Weight: 142lbs Waist: 29 in Chest: 33 in Neck: 14 in Bicep: 12.5 in Forearm: 10.5 in Quad: 21 in Calve: 14.5 in Routine Day 1 Chest - Hammer Strength Incline Shoulders - Smith Presses to front Triceps - Skullcrushers Day 2 Biceps - Standing Barbell Curls Forearm - Hammer Curls Back Width - Hammer Grip Pull-ups Back Thickness - Seated Cable Rows Day 3 Calves - Calves on Leg Press Hamstrings - Lying Hamstring Curls Quads - Squat Day 4 Chest - Flat Dumbell Bench Shoulders - Hammer Strength Shoulder Press Triceps - Reverse Grip Bench Day 5 Biceps - Alternating Dumbell Curls Forearm - Hammer Strength Forearm Back Width - Pull-Downs to Front Back Thickness - T-Bar Rows Day 6 Calves - Standing Calve Raises Hamstrings - SLDL Quads - Leg Press warm-ups preformed as necessary every exercise will be one heavy set of 4-6 reps, and then a 20 rep set weights and/or reps will be increased on every training day, or the exercise will be switched out for another workout days are MON,TUES,THURS,FRI Daily Supplements (6) 28g Protein Shakes (2) Multi-Vitamins (6) BCAA [post-workout only] (4) Omega Sports Power Jolt [pre-workout energy boost only] as of now, that will be all the supplements that i am taking. i will not even be taking creatine for a little while, cause i want to see where i can go without it. Pictures pictures taken November 6 2005 Goal 170-175lbs by January 1st. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-08-2005, 12:06 AM	#2
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day 1 - November 7th Hammer Strength Incline Press -140lbs x 4 -90lbs x 11 [20 rep attempt] Dumbell Shoulder Presses -30lbs x 5 Skullcrushers -50lbs x 4 [struggled with last rep, but won] -60lbs x 20 (tricep pushdowns) BAR WEIGHT NOT INCLUDED IN EXERCISES OVERALL GRADE = A- ------------------------------------ i seemed to be dragging along throughout the day (pre-workout), but once i got into the gym, my mind was right there and focused the whole way. surprisingly, my HS incline showed good numbers (not far from what i was getting before my break),although i was depressed with the reps on the 'widowmaker' set. my shoulders seemed to not want to move the weight today, but ill attribute that to just getting back into it (shoulders will not be getting a 20 rep widowmaker). skullcrushers went well, i struggled with the 4th rep on the heavy set, but i had a fantastic spotter that was ready to help, but did not touch the bar and let me push it out. all-in-all, it was a productive first day back and im pleased with it. judging by the way today went, im expecting big things over the next few months. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-08-2005, 12:55 AM	#6
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	double scoop True Protein - whey protein Ion-Exchange flavor: banana __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-08-2005, 01:43 AM	#8
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	thnx for the support bro... __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-09-2005, 12:05 AM	#9
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day 2 Day 2 - November 8th Standing Barbell Curls -40lbs x 6 -80lbs x 17 (cable curls) Hammer Curls -30lbs x 4 Hammer Grip Pull-ups bw x 4 (no 20 rep set because my bw doesnt decrease any. i will be putting in hammer grip lat pulldowns for the 20 repper, to start getting it done) Seated Cable Rows 130lbs x 5 100lbs x 12 [should have dropped it lower] OVERALL GRADE = C- ------------------------------------------- bis and back never seems to really be a good day for me, because im moving the lowest numbers on this day. i guess its just a matter of getting them moving. not a whole lot else to say, but ive got thursday to look foreward to... __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-08-2005, 12:16 AM	#3
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	I would of thought you were bigger bro. Ue your knowledge to help you out. Finish that protein you got left at your house.

11-08-2005, 12:40 AM	#5
Peaked_18 a la commode Join Date: May 2005 Posts: 4,247 Recipes: 2 Rep Power: 96	Yeah, hardgainers paradise. Playing sports got me through it. What shake you got, taste any good?

11-08-2005, 01:30 AM	#7
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Good luck man. Keep pounding them weights. Your body type reminds me a lot myself. Though I havent had any set backs luckly. And your just a few days older than me.

11-09-2005, 08:41 PM	#12
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Off Day - November 8 keeping my protein intake very high, staying well hydrated, and noticing that my BCAA supplementation may be helping with my recovery. ----------------------- on a completely unrelated topic: 3 weeks of drama are finally completely over and im now in the best relationship of my life, and i care about her more than anything else in the world....she means everything to me, and she always will. __________________ ***************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-09-2005, 09:01 PM	#13
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Awesome. You should grow really quick with your knowledge. Lets hope for no more set backs.

11-10-2005, 11:10 PM	#14
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day 3 - November 10th Standing Calve Raises -540lbs x 4 [slightly assisted last rep] -270lbs x 20 DB SLDL -50lbs x 12 (weight per DB) [thought these would be harder, ill definetly up the weight next time] -40lbs x 20 Leg Press -340lbs x 4 -270lbs x 8 [this was where i ended previously, and i accomplished 20 reps then, but im not quite there yet] OVERALL GRADE = A ----------------------------------- I pushed the envelop like hell today, and i even tried moving the same numbers i could before my lay-off, but im not quite there yet. I am very pleased with hom much of my strength i did manage to keep tho. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-11-2005, 10:03 PM	#15
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day 4 - Novemeber 11th Flat DB Bench -50lbs x 8 PR (weight per DB) -40lbs x 8 [completely spent after the first work set] Hammer Strength Shoulder Press -110lbs x 6 Reverse Grip Bench Press -70lbs x 5 PR -100lbs x 20 (tricep pushdowns) OVERALL GRADE = A --------------------------------- hit a new PR on both flat DB bench and reverse grip bench, so im happy about that, and the pump in my arms was amazing after everything was done....i really hauled some ass today, and im proud. __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-11-2005, 10:25 PM	#16
Flowsybaby Pro Stature Join Date: Apr 2005 Posts: 579 Recipes: 0 Rep Power: 9	Great workout. Keep the PR's coming.

11-16-2005, 12:03 AM	#17
antihero Gold Member Join Date: Mar 2005 Location: Las Vegas Posts: 1,688 Recipes: 0 Rep Power: 33	Day 5 Day 5 - November 15th Alternating Dumbell Curls -30lbs x 5 -20lbs x 12 Hammer Strength Forearm -135lbs x 8 [+20 second static hold] -90lbs x 20 Pull-Downs to Front -120lbs x 6 [just sad] -50lbs x 20 T-Bar Rows -70lbs x 6 [PR] -45lbs x 10 Standing Calve Raises -540lbs x 8 [increase next time] [PR] -400lbs x 13 DB SLDL -55lbs x 10 [shoulda gone heavier] -50lbs x 20 Leg Press -350lbs x 4 [felt good so i thought id give 10 more a shot] [PR] -360lbs x 1 [+2 assisted reps] [PR] -270lbs x 16 [almost died] OVERALL GRADE = A ------------------------------------- today was a double day because i did not make it to lifting yesterday. but i pulled through and got a beautiful kick from the Throttle 1400X. keeping protiein intake high.... __________________ ****************** Disclaimer: Information given by me is my personal opinion. It cannot be considered medical advice and does not represent the official opinion of a company that is not a sponsor here. ******************

11-16-2005, 12:41 AM	#18
~~2Ripped4U~~ Banned Join Date: Jun 2005 Location: NY Posts: 1,463 Recipes: 0 Rep Power: 0