strester vs. genetics: Phase 2 - the Steel-belted Radial log

strester · 10-16-2006, 12:42 AM

Here it is. This is my attempt to melt away the spare tire I gained while bulking and to maintain the muscle mass I achieved. Adding strength will be a huge plus, and will also drive how my workout changes from week to week. I'll be checking body weight at least once a week, and hope to be able to measure bodyfat at my next visit to the gym. I'll be using my appearance in the mirror and my waist size (currently about 37.5") as the main determinants of whether or not I'm making any progress. Strength gains will be a secondary measurement for me. I've never really done this much cardio as part of a routine, so I'm expecting some good things and really hope my strength doesn't take a dive.

The Supplements:

Anabolic Innovations WPI
Anabolic Xtreme Rampage
Controlled Labs Green Magnitude
NOW Foods ADAM Multi
ON 100% Whey
PrimaForce Bulk CEE
PrimaForce Substance WPI
Scivation Sesamin
Scivation Xtend
Universal Shock Therapy
USP Labs cAMPHIBOLIC
USP Labs REM-R3G
Xtreme Formulations Ultra Peptide

The Upper/Lower Split:

ME Upper + Cardio: (Monday)
ME Press variant----------3-5RM (Flat/Incline/Decline BB or Hammer Bench)
Vertical pull variant-------3x8 (Pullups/Pulldowns)
RE Press variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
Row variant--------------3x8 (Pendlay/Yates/T-bar)
Triceps------------------3x6-8
***superset***
Biceps-------------------3x6-8
Face Pulls---------------3x8

ME Lower A: (Tuesday)
ME ATG Squats------------3-5RM
Forward Barbell Lunges----3x8
Leg curls-----------------3x8
***superset***
Seated Calf Raises--------3x15

RE Upper+ Cardio: (Thursday)
RE Press Variant----------3x6-8 (Dips/Military Press Variant/Flat/Incline/Decline DB)
Vertical pull variant-------3x6 (Pullups/Pulldowns)
RE Press Variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB)
Row variant--------------3x8-10 (Pendlay/Yates/T-bar)
Triceps------------------3x6-8
***superset***
Biceps-------------------3x6-8
Abs----------------------4x12

ME Lower B: (Friday)
ME Deadlift---------------5RM (Conventional)
Hack squats-------------3x8
Leg extention-------------3x6-10
***superset***
Standing Calf Raises--------3x15
Shrugs--------------------3x15

Cardio: (Wednesday/Saturday/Sunday) ***optional***

Bicep and Tricep Exercises will be picked from any of the following:
DB Curls, DB Hammer Curls, Single Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead DB Extensions, Cable Pressdowns, Skullcrushers

Based on recovery of the individual, this could be changed to a 3 day split M/W/F to allow for more rest time. I'll be using weight and reps as benchmarks to determine if I plateau on lifts and will switch to a different exercise or rep scheme as needed. Cardio usually consists of 15-30min of jumprope, ArcTrainer, eliptical, running, incline walking, or stair machine.

The Diet:

My goals for lifting days are to get at least 305g protein, a macro ratio of 40/40/20 and caloric intake will be about 3300 - 3500. Cardio days will try to be about the same in calories, but carbs from grains will be lower. I will try to get most of my carbs from fruits and veggies on those days.

My typical grocery list is:

ground lean turkey
ground lean beef
steaks
whole wheat pasta
frozen veggies
eggs
tuna
brown rice
tomato sauce
chicken breast
skim milk
natty peanut butter
bananas
salsa
hot sauce
whole wheat tortillas
lowfat plain yogurt
oats
deli turkey/chicken

strester · 10-17-2006, 12:47 AM

ME Upper + Cardio

Workout:
Hammer Incline Press 140x10 - 180x8 - 200x5
Hammer Grip Pullups bwx8 - bwx5 - bwx3 (static holds on last rep for all sets)
Standing Military Press 100x8 - 105x8 - 110x8
Yates Rows 165x8 - 175x8 - 175x8
DB Shrugs 95x15 - 100x15 - 100x15
DB Skullcrushers* 35x8/8 - 35x8/8 - X
Standing BB Curls* 70x8 - 80x8 - X

*supersets

Diet:
Calories: 2978
Macros: 42/37/21
Protein: 299g

Overall:
Overslept by about an hour and didn't get to the gym until 6:30am. Usually I'm in the middle of my after workout cardio at that time. So no time for cardio and I knew it going in. Not sure if I didn't stretch enough or what, but my left elbow had a sharp pain shoot through it when I was starting my last set of Skulls. Let the weight drop to the floor, grabbed my stuff and headed straight home to ice it down. Took a couple of Glucosamine/Chondroitin throughout the day today, and hope that the next couple of days is enough time to heal. Legs tomorrow, then off/cardio, so no reason to exert any real effort with my left arm until Thursday. I'm about a meal short today. Not sure how that happened, but I'm about 200-300 calories off what I am shooting for. Need to better prepare my meals. Trying out REM-R3G for the first time tonight. Took 2 pills to start off with and will take 3 tomorrow if I don't notice any adverse sides. Overall I'm happy with today's workout. Energy was way up and I was feeling strong. Going to definitely move up on some of the exercises on my next ME Upper day. Time for some Ultra Peptide and off to bed.

strester · 10-18-2006, 01:01 AM

ME Lower A

Workout:
ATG Squats 135x8 - 205x7 - 225x5 - 235x3
BB Lunges 95x6/6 - 100x6/6 - 100x6/6
Leg Curls* 95x8/8 - 100x8/8 - 100x8/8
Seated Calf Raises* 150x15 - 150x15 - 150x15
Cardio 10min ArcTrainer warmup - 10min Eliptical cooldown

*supersets

Diet:
Calories: 3068
Macros: 44/27/29
Protein: 330g

Overall:
Felt refreshed this morning. Contributing the REM-R3G to that. Elbow still has a little soreness to it when I bend it in certain ways. Still have another day off from upper body lifting to allow it to heal. Diet was piss-poor today. Snacked on some peanuts throughout the day to curve some hunger pangs and sent the fat grams way up by the end of the day. Gonna do some research and planning and get my diet straightened out. I'm happy about the 235 on ATG's. Never been able to push that much weight going so low to the ground. Almost got stuck on that last rep, but was able to drive through it. Gonna do some cardio in the morning tomorrow. Need to get to bed and give my legs some time to grow now.

strester · 10-19-2006, 09:58 AM

Cardio

Workout:
Cardio 10min Eliptical warmup - 15min Jumprope - 12min ArcTrainer

Diet:
Calories: 2525
Macros: 52/24/24
Protein: 312g

Overall:
Felt good getting in the gym for some cardio. Instead of taking GMag/Shock preworkout, I took 1 pill of AX Rampage. Energy was good. Could have gone longer, but had to get to work. Calories were lower than expected, but I didn't get hungry throughout the day. Water intake was about 2 gallons - the usual.

strester · 10-20-2006, 10:16 AM

RE Upper

Workout:
DB Bench Press 50x8 - 90x8 - 90x8 - 90x8
Wide Grip Pullups bwx7 - bwx5 - bwx3 (static hold on last rep for each set)
DB Shoulder Press 45x8/8 - 50x8/8 - 50x8/8
T-bar Rows 110x8 - 110x8 - 110x7
Face Pulls 65x8 - 65x8 - 65x8

Diet:
Calories: 2566
Macros: 41/33/26
Protein: 246g

Overall:
My diet sucks. Workout was good. I skipped out on triceps and biceps exercises to give my elbow some more time. I figure they got some good work from the compound movements. My order of Sesamin finally came in today and I started it with dinner. One dose with 3 meals every day. My weight is down to 202.8, so I'm definitely cutting a bit. My lifts haven't taken a hit from the cut yet, so feeling pretty good overall about how this log is shaping up. Just need to get that damn diet up to par.

strester · 10-20-2006, 01:00 PM

Quote:

Originally Posted by strester

RE Upper

Workout:
DB Bench Press 50x8 - 90x8 - 90x8 - 90x8
Wide Grip Pullups bwx7 - bwx5 - bwx3 (static hold on last rep for each set)
DB Shoulder Press 45x8/8 - 50x8/8 - 50x8/8
T-bar Rows 110x8 - 110x8 - 110x7
Face Pulls 65x8 - 65x8 - 65x8

Diet:
Calories: 2566
Macros: 41/33/26
Protein: 246g

Overall:
My diet sucks. Workout was good. I skipped out on triceps and biceps exercises to give my elbow some more time. I figure they got some good work from the compound movements. My order of Sesamin finally came in today and I started it with dinner. One dose with 3 meals every day. My weight is down to 202.8, so I'm definitely cutting a bit. My lifts haven't taken a hit from the cut yet, so feeling pretty good overall about how this log is shaping up. Just need to get that damn diet up to par.

Forgot to add that I did 15min on the ArcTrainer at level 1 as a warmup and then 10min of light jogging on the treadmill (0.0 incline) at a speed of 6.5 after the workout

strester · 10-22-2006, 11:39 PM

ME Lower B

Workout:
Deadlift
135 x 10
185 x 8
225 x 8
245 x 5
Hack Squats
110 x 8
120 x 8
130 x 8
Isolated Leg Extensions*
40 x 8/8
45 x 8/8
50 x 8/8
Standing Calf Raises*
195 x 15
205 x 15
215 x 15
Cardio
10min ArcTrainer (warmup)
10min Stairmaster

*supersets

Diet:
Calories: ????
Macros: ??/??/??
Protein: ???g

Overall:
Today was my last day at work. Spent the day running around trying to get my security badge turned in, sensitive data wiped from my computer, shred all documents, an exit interview, etc. Didn't have time to sit down and log my meals. Workout was pretty good. Been a while since I've done deads and was happy to pull 245 for a 5RM. Weighed in at 201.6. I think I'm starting to like being around this weight. If I can shed some more fat off and stick around 200 with a low bodyfat %, I think that'll be my ideal long-term goal.

This weekend has been a bit of a blur with getting things ready for the new job, repairs around the house, engagement parties, and all the other stuff that always seems to get piled onto my calendar for the weekend. I didn't track my diet (I know, I know) and didn't get much actual cardio done at the gym like I wanted. The good thing is that I wasn't very sedentary this weekend and I did get a lot done outside of the house.

strester · 10-24-2006, 09:06 AM

ME Upper + Cardio

Workout:
Hammer Incline Press
140 x 10
180 x 8
210 x 8
220 x 5 - PR
Hammer Grip Pullups
BW x 8
BW x 6
BW x 4
Standing Military Press
105 x 8
110 x 8
110 x 8
Yates Rows
175 x 8
175 x 8
175 x 8
DB Shrugs
100 x 15
100 x 15
100 x 15
BB Curls
70 x 8
80 x 8
80 x 8
Overhead DB Extensions
30 x 8/8
30 x 8/8
35 x 8/8
Cardio
10min ArcTrainer (warmup)
15min Eliptical

Diet:
Calories: 2442
Macros: 51/33/16
Protein: 296g

Overall:
Good workout today. Hammer Incline Press was a new PR for me. Elbow was feeling tender after the last set of DB Extensions. Don't know if this thing is ever going to heal up. In the middle of switching jobs and health care providers, so I don't have a doctor to go to just yet. Plan to have everything squared away by the end of the month and will have it checked out. Since it was my first day at the new job, I only brought protein shakes with me to work, and not tubs of food like I usually do. That's why the calories were a little low and the macros look out of whack. Weighed in at 204.4 this morning, up three pounds from Friday's weigh-in.

**DarkFalcon** · 10-24-2006, 09:20 AM

Great job on the PR bro!

strester · 10-24-2006, 12:04 PM

Thanks, DarkFalcon ... I'm starting to really like using the Hammer machines at the gym ... it's taking a lot of the stress off of my shoulders and letting me push more weight ... now if I could just get my friggin' elbow to heal ... anyway, thanks for following my log ... I appreciate the feedback and support

strester · 10-26-2006, 09:03 AM

ME Lower A

Workout:
Squats (ATG)
135 x 8
215 x 8
235 x 5
BB Forward Lunges
100 x 8/8
100 x 8/8
100 x 8/8
Isolated Leg Curls*
100 x 8/8
100 x 8/8
100 x 8/8
Seated Calf Raises*
150 x 15
150 x 15
150 x 15
Cardio
10min ArcTrainer (warmup)
10min Stairmaster - Level 35

*supersets

Diet:
Calories: 3105
Macros: 44/44/12
Protein: 327g

Overall:
Diesel leg workout for me. I'm logging this two days later and my quads are still killing me. Calves are getting stronger. Usually I struggle on the last few reps of 150, but only the final rep was the one that almost didn't get all the way up. Time to increase the poundage. Really paid attention to my extreme stretching protocol for legs. Stretches were brutal, but definitely are helping with increasing size. Feeling thinner too. I can see certain areas are tightening up a bit, but the tire still remains.

navarone · 10-26-2006, 01:28 PM

Keep up the good work.. Congrats on your PR.. lookin forward to seein the rest of your log.

strester · 10-27-2006, 12:26 AM

Quote:

Originally Posted by navarone

Keep up the good work.. Congrats on your PR.. lookin forward to seein the rest of your log.

thanks ... hoping it's the first of many new PR's

strester · 10-27-2006, 12:37 AM

OFF

Diet:
Calories: 2368
Macros: 42/27/31
Protein: 243g

Overall:
Decided to sleep in and give my body some much needed rest. My left elbow is still all screwed up and I'm starting to feel a little discomfort in my right knee. Chances are pretty good that I'll be switching my routine up to 3-day split, allowing more rest for my body each week. Might pick up some Cissus as well, but need to research bulk vs. capsules. Any tips/insight on this is appreciated.

Edit: date should be Day 11 - 10/25/2006

strester · 10-27-2006, 12:55 AM

RE Upper

Workout:
Hammer Bench Press
90 x 10
180 x 8
200 x 8
220 x 7
90 x 10
Wide Grip Pullups
BW x 7
BW x 6
BW x 3
(static holds on the last rep for each set)
DB Shoulder Press
45 x 8/8
50 x 8/8
55 x 8/8
T-bar Rows
110 x 8
115 x 8
115 x 7

Diet:
Calories: 2774
Macros: 48/29/23
Protein: 314g

Overall:
Good workout today. Switched up the Flat DB Press with Hammer Flat Bench and felt really good afterwards. A LOT less strain on my shoulders, which is why I was able to push 55's again on the DB Shoulder Press (been months since I was able to do that). I didn't do any isolation exercises for my arms because my elbow was still tender as hell. I don't seem to be making much progress on my pullups. I'm considering swapping out that exercise with some wide-grip machine pulldowns. Anyone have an opinion on this?

strester · 10-28-2006, 12:34 PM

Took today off to give my body some healing time. I'm definitely switching up to an every other day lifting schedule and moderate cardio in between when I feel like it won't hurt me. No diet tracking today, but I can assure you that it was pretty bad. Had a happy hour with a few people from work. Only 3 beers, but still counter-productive to my goals.

10-16-2006, 12:42 AM	#1
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	strester vs. genetics: Phase 2 - the Steel-belted Radial log Here it is. This is my attempt to melt away the spare tire I gained while bulking and to maintain the muscle mass I achieved. Adding strength will be a huge plus, and will also drive how my workout changes from week to week. I'll be checking body weight at least once a week, and hope to be able to measure bodyfat at my next visit to the gym. I'll be using my appearance in the mirror and my waist size (currently about 37.5") as the main determinants of whether or not I'm making any progress. Strength gains will be a secondary measurement for me. I've never really done this much cardio as part of a routine, so I'm expecting some good things and really hope my strength doesn't take a dive. The Supplements: Anabolic Innovations WPI Anabolic Xtreme Rampage Controlled Labs Green Magnitude NOW Foods ADAM Multi ON 100% Whey PrimaForce Bulk CEE PrimaForce Substance WPI Scivation Sesamin Scivation Xtend Universal Shock Therapy USP Labs cAMPHIBOLIC USP Labs REM-R3G Xtreme Formulations Ultra Peptide The Upper/Lower Split: ME Upper + Cardio: (Monday) ME Press variant----------3-5RM (Flat/Incline/Decline BB or Hammer Bench) Vertical pull variant-------3x8 (Pullups/Pulldowns) RE Press variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB) Row variant--------------3x8 (Pendlay/Yates/T-bar) Triceps------------------3x6-8 *superset* Biceps-------------------3x6-8 Face Pulls---------------3x8 ME Lower A: (Tuesday) ME ATG Squats------------3-5RM Forward Barbell Lunges----3x8 Leg curls-----------------3x8 *superset* Seated Calf Raises--------3x15 RE Upper+ Cardio: (Thursday) RE Press Variant----------3x6-8 (Dips/Military Press Variant/Flat/Incline/Decline DB) Vertical pull variant-------3x6 (Pullups/Pulldowns) RE Press Variant----------3x6-8 (Dips/Military/Shoulder Press Variant/Flat/Incline/Decline DB) Row variant--------------3x8-10 (Pendlay/Yates/T-bar) Triceps------------------3x6-8 *superset* Biceps-------------------3x6-8 Abs----------------------4x12 ME Lower B: (Friday) ME Deadlift---------------5RM (Conventional) Hack squats-------------3x8 Leg extention-------------3x6-10 *superset* Standing Calf Raises--------3x15 Shrugs--------------------3x15 Cardio: (Wednesday/Saturday/Sunday) *optional* Bicep and Tricep Exercises will be picked from any of the following: DB Curls, DB Hammer Curls, Single Arm Low Cable Curls, Straight Bar Low Cable Curls, CGBP, Overhead DB Extensions, Cable Pressdowns, Skullcrushers Based on recovery of the individual, this could be changed to a 3 day split M/W/F to allow for more rest time. I'll be using weight and reps as benchmarks to determine if I plateau on lifts and will switch to a different exercise or rep scheme as needed. Cardio usually consists of 15-30min of jumprope, ArcTrainer, eliptical, running, incline walking, or stair machine. The Diet: My goals for lifting days are to get at least 305g protein, a macro ratio of 40/40/20 and caloric intake will be about 3300 - 3500. Cardio days will try to be about the same in calories, but carbs from grains will be lower. I will try to get most of my carbs from fruits and veggies on those days. My typical grocery list is: ground lean turkey ground lean beef steaks whole wheat pasta frozen veggies eggs tuna brown rice tomato sauce chicken breast skim milk natty peanut butter bananas salsa hot sauce whole wheat tortillas lowfat plain yogurt oats deli turkey/chicken __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-17-2006, 12:47 AM	#2
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 1 - 10/16/2006 ME Upper + Cardio Workout: Hammer Incline Press 140x10 - 180x8 - 200x5 Hammer Grip Pullups bwx8 - bwx5 - bwx3 (static holds on last rep for all sets) Standing Military Press 100x8 - 105x8 - 110x8 Yates Rows 165x8 - 175x8 - 175x8 DB Shrugs 95x15 - 100x15 - 100x15 DB Skullcrushers* 35x8/8 - 35x8/8 - X Standing BB Curls* 70x8 - 80x8 - X supersets Diet:* Calories: 2978 Macros: 42/37/21 Protein: 299g Overall: Overslept by about an hour and didn't get to the gym until 6:30am. Usually I'm in the middle of my after workout cardio at that time. So no time for cardio and I knew it going in. Not sure if I didn't stretch enough or what, but my left elbow had a sharp pain shoot through it when I was starting my last set of Skulls. Let the weight drop to the floor, grabbed my stuff and headed straight home to ice it down. Took a couple of Glucosamine/Chondroitin throughout the day today, and hope that the next couple of days is enough time to heal. Legs tomorrow, then off/cardio, so no reason to exert any real effort with my left arm until Thursday. I'm about a meal short today. Not sure how that happened, but I'm about 200-300 calories off what I am shooting for. Need to better prepare my meals. Trying out REM-R3G for the first time tonight. Took 2 pills to start off with and will take 3 tomorrow if I don't notice any adverse sides. Overall I'm happy with today's workout. Energy was way up and I was feeling strong. Going to definitely move up on some of the exercises on my next ME Upper day. Time for some Ultra Peptide and off to bed. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-18-2006, 01:01 AM	#3
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 2 - 10/17/2006 ME Lower A Workout: ATG Squats 135x8 - 205x7 - 225x5 - 235x3 BB Lunges 95x6/6 - 100x6/6 - 100x6/6 Leg Curls* 95x8/8 - 100x8/8 - 100x8/8 Seated Calf Raises* 150x15 - 150x15 - 150x15 Cardio 10min ArcTrainer warmup - 10min Eliptical cooldown supersets Diet:* Calories: 3068 Macros: 44/27/29 Protein: 330g Overall: Felt refreshed this morning. Contributing the REM-R3G to that. Elbow still has a little soreness to it when I bend it in certain ways. Still have another day off from upper body lifting to allow it to heal. Diet was piss-poor today. Snacked on some peanuts throughout the day to curve some hunger pangs and sent the fat grams way up by the end of the day. Gonna do some research and planning and get my diet straightened out. I'm happy about the 235 on ATG's. Never been able to push that much weight going so low to the ground. Almost got stuck on that last rep, but was able to drive through it. Gonna do some cardio in the morning tomorrow. Need to get to bed and give my legs some time to grow now. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-19-2006, 09:58 AM	#4
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 3 - 10/18/2006 Cardio Workout: Cardio 10min Eliptical warmup - 15min Jumprope - 12min ArcTrainer Diet: Calories: 2525 Macros: 52/24/24 Protein: 312g Overall: Felt good getting in the gym for some cardio. Instead of taking GMag/Shock preworkout, I took 1 pill of AX Rampage. Energy was good. Could have gone longer, but had to get to work. Calories were lower than expected, but I didn't get hungry throughout the day. Water intake was about 2 gallons - the usual. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-20-2006, 10:16 AM	#5
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 4 - 10/19/2006 RE Upper Workout: DB Bench Press 50x8 - 90x8 - 90x8 - 90x8 Wide Grip Pullups bwx7 - bwx5 - bwx3 (static hold on last rep for each set) DB Shoulder Press 45x8/8 - 50x8/8 - 50x8/8 T-bar Rows 110x8 - 110x8 - 110x7 Face Pulls 65x8 - 65x8 - 65x8 Diet: Calories: 2566 Macros: 41/33/26 Protein: 246g Overall: My diet sucks. Workout was good. I skipped out on triceps and biceps exercises to give my elbow some more time. I figure they got some good work from the compound movements. My order of Sesamin finally came in today and I started it with dinner. One dose with 3 meals every day. My weight is down to 202.8, so I'm definitely cutting a bit. My lifts haven't taken a hit from the cut yet, so feeling pretty good overall about how this log is shaping up. Just need to get that damn diet up to par. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-22-2006, 11:39 PM	#7
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 5, 6, & 7 - 10/20/2006, 10/21/2006, 10/22/2006 ME Lower B Workout: Deadlift 135 x 10 185 x 8 225 x 8 245 x 5 Hack Squats 110 x 8 120 x 8 130 x 8 Isolated Leg Extensions* 40 x 8/8 45 x 8/8 50 x 8/8 Standing Calf Raises* 195 x 15 205 x 15 215 x 15 Cardio 10min ArcTrainer (warmup) 10min Stairmaster supersets Diet:* Calories: ???? Macros: ??/??/?? Protein: ???g Overall: Today was my last day at work. Spent the day running around trying to get my security badge turned in, sensitive data wiped from my computer, shred all documents, an exit interview, etc. Didn't have time to sit down and log my meals. Workout was pretty good. Been a while since I've done deads and was happy to pull 245 for a 5RM. Weighed in at 201.6. I think I'm starting to like being around this weight. If I can shed some more fat off and stick around 200 with a low bodyfat %, I think that'll be my ideal long-term goal. This weekend has been a bit of a blur with getting things ready for the new job, repairs around the house, engagement parties, and all the other stuff that always seems to get piled onto my calendar for the weekend. I didn't track my diet (I know, I know) and didn't get much actual cardio done at the gym like I wanted. The good thing is that I wasn't very sedentary this weekend and I did get a lot done outside of the house. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-24-2006, 09:06 AM	#8
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 9 - 10/23/2006 ME Upper + Cardio Workout: Hammer Incline Press 140 x 10 180 x 8 210 x 8 220 x 5 - PR Hammer Grip Pullups BW x 8 BW x 6 BW x 4 Standing Military Press 105 x 8 110 x 8 110 x 8 Yates Rows 175 x 8 175 x 8 175 x 8 DB Shrugs 100 x 15 100 x 15 100 x 15 BB Curls 70 x 8 80 x 8 80 x 8 Overhead DB Extensions 30 x 8/8 30 x 8/8 35 x 8/8 Cardio 10min ArcTrainer (warmup) 15min Eliptical Diet: Calories: 2442 Macros: 51/33/16 Protein: 296g Overall: Good workout today. Hammer Incline Press was a new PR for me. Elbow was feeling tender after the last set of DB Extensions. Don't know if this thing is ever going to heal up. In the middle of switching jobs and health care providers, so I don't have a doctor to go to just yet. Plan to have everything squared away by the end of the month and will have it checked out. Since it was my first day at the new job, I only brought protein shakes with me to work, and not tubs of food like I usually do. That's why the calories were a little low and the macros look out of whack. Weighed in at 204.4 this morning, up three pounds from Friday's weigh-in. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-24-2006, 09:20 AM	#9
DarkFalcon I've got a RAGING clue! Join Date: May 2005 Location: dnyc99's cleaning staff Posts: 12,526 Recipes: 0 Rep Power: 309	Great job on the PR bro!

10-24-2006, 12:04 PM	#10
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Thanks, DarkFalcon ... I'm starting to really like using the Hammer machines at the gym ... it's taking a lot of the stress off of my shoulders and letting me push more weight ... now if I could just get my friggin' elbow to heal ... anyway, thanks for following my log ... I appreciate the feedback and support __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-26-2006, 09:03 AM	#11
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 10 - 10/24/2006 ME Lower A Workout: Squats (ATG) 135 x 8 215 x 8 235 x 5 BB Forward Lunges 100 x 8/8 100 x 8/8 100 x 8/8 Isolated Leg Curls* 100 x 8/8 100 x 8/8 100 x 8/8 Seated Calf Raises* 150 x 15 150 x 15 150 x 15 Cardio 10min ArcTrainer (warmup) 10min Stairmaster - Level 35 supersets Diet:* Calories: 3105 Macros: 44/44/12 Protein: 327g Overall: Diesel leg workout for me. I'm logging this two days later and my quads are still killing me. Calves are getting stronger. Usually I struggle on the last few reps of 150, but only the final rep was the one that almost didn't get all the way up. Time to increase the poundage. Really paid attention to my extreme stretching protocol for legs. Stretches were brutal, but definitely are helping with increasing size. Feeling thinner too. I can see certain areas are tightening up a bit, but the tire still remains. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-26-2006, 01:28 PM	#12
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	Keep up the good work.. Congrats on your PR.. lookin forward to seein the rest of your log. __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html

10-27-2006, 12:37 AM	#14
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 10 - 10/24/2006 OFF Diet: Calories: 2368 Macros: 42/27/31 Protein: 243g Overall: Decided to sleep in and give my body some much needed rest. My left elbow is still all screwed up and I'm starting to feel a little discomfort in my right knee. Chances are pretty good that I'll be switching my routine up to 3-day split, allowing more rest for my body each week. Might pick up some Cissus as well, but need to research bulk vs. capsules. Any tips/insight on this is appreciated. Edit: date should be Day 11 - 10/25/2006 __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-27-2006, 12:55 AM	#15
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 12 - 10/26/2006 RE Upper Workout: Hammer Bench Press 90 x 10 180 x 8 200 x 8 220 x 7 90 x 10 Wide Grip Pullups BW x 7 BW x 6 BW x 3 (static holds on the last rep for each set) DB Shoulder Press 45 x 8/8 50 x 8/8 55 x 8/8 T-bar Rows 110 x 8 115 x 8 115 x 7 Diet: Calories: 2774 Macros: 48/29/23 Protein: 314g Overall: Good workout today. Switched up the Flat DB Press with Hammer Flat Bench and felt really good afterwards. A LOT less strain on my shoulders, which is why I was able to push 55's again on the DB Shoulder Press (been months since I was able to do that). I didn't do any isolation exercises for my arms because my elbow was still tender as hell. I don't seem to be making much progress on my pullups. I'm considering swapping out that exercise with some wide-grip machine pulldowns. Anyone have an opinion on this? __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

10-28-2006, 12:34 PM	#16
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6	Day 13 - 10/27/2006 Took today off to give my body some healing time. I'm definitely switching up to an every other day lifting schedule and moderate cardio in between when I feel like it won't hurt me. No diet tracking today, but I can assure you that it was pretty bad. Had a happy hour with a few people from work. Only 3 beers, but still counter-productive to my goals. __________________ strester vs. genetics: Phase 1 - the Green MAGnitude log: http://www.ironmass.com/showthread.php?t=7577 Phase 2 - the Steel-belted Radial log: http://www.ironmass.com/showthread.p...610#post176610

11-01-2006, 12:40 AM	#17
strester Pro Stature Join Date: Jun 2006 Location: Gold's Gym Posts: 135 Recipes: 0 Rep Power: 6