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#2
08-31-2010, 12:14 AM
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February 1st, 2010 Shoulders: 52.5" Chest: 45.5" Waist: 31.5" Arms: 15.25" Legs: 23" Weight: 168 lbs Bench Press: 255lbs Deadlift: 405lbs Squat: 275lbs (Shoulder width, ass to grass) Last edited by King; 08-31-2010 at 12:16 AM.      |
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#3
08-31-2010, 12:20 AM
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April 27th, 2010 Start of cycle, Test E, 500mg/week, Tren 300mg/week Start Bodybuilding Routine (maximum size is the goal) Start 5000cal/day diet Shoulders: 52" Chest: 45.75" Waist: 31.25" Arms: 15.25" Legs: 23.5" Ass: 39" Weight: 175lbs Bench: 285lbs Deadlift: 455lbs Squat: 305 (shoulder width, ass to grass) Last edited by King; 08-31-2010 at 12:28 AM. |
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#4
08-31-2010, 12:27 AM
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May 18th, 2010 Week 3 of cycle, 500mg test e/week, 300mg tren/week Continued Bodybuilding/Size training Shoulders: 53.5" Chest: 47.5" Waist: 32" Arms: 15.75" Thighs: 25" Ass: 40" Weight: 188lbs Bench: 300lbs Deadlift: 465lbs Squat: 325lbs |
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#5
08-31-2010, 12:37 AM
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June 26th, 2010 Week 10 of cycle, Test E 500mg/week, Tren 300mg/week. Still Training for size, but starting to focus on more strength. Still taking in 5000cal/day Shoulders: 55" Chest: 48.5" Waist: 32.5" Arms: 16.5" Legs: 25" Ass: 42" Weight: 195lbs Bench: 355lbs Deadlift: 495lbs Squat: 355lbs (shoulder width, ass to grass) |
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#6
08-31-2010, 12:43 AM
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August 30th, 2010 Coasting, Test E, 300mg/week Training for both size and strength Taking in 3-4000cal/day Shoulders: 56" Chest: 49.5" Waist: 33" Arms: 17" Legs: 26" Ass: 42" Weight: 198lbs Bench: 395lbs Deadlift: 550lbs Squat: 405lbs (shoulder width, ass to grass) |
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#10
08-31-2010, 06:49 PM
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These are relaxed back pictures. First one was taken after I first got the tattoo on my back on March 10th, 2010. Second pic was taken a week or so ago (around August 20th-25th, 2010 I believe.) Gives a good representation of the difference in muscle mass. |
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#11
08-31-2010, 10:10 PM
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August 31st, 2010 Coasting on Test E, 300mg/week 3-4000cal/day Weighed myself today, turns out I have been getting heavier than I realize. Weighed in at 207. Also weighed my weight plates, turns out I have been lifting a little more than i though. My 45's weigh 46, my 35's weigh 36, my 25's weigh 25.5, the rest are accurate. I just finished making some concrete weights for my olympic bar, and some concrete kettlebells. Seem to work well. Measured my bodyfat today also. I am somewhere around 12% bodyfat (it said 10, but it could be off 2% in either direction, and I don't think i am 10%) |
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#12
09-01-2010, 04:39 AM
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August 31st, 2010 Today I did chest, arms, and shoulders I want to keep my power lifts strength up, so I start with them, and keep it heavy, but after that I switch to bodybuilding work, lots of isolation stuff, high reps to super high reps to promote maximum muscular hypertrophy Started with wide grip bench press. Did a warm up set of 135 x 15 Then moved to 255 and did 4 sets of 10 reps. This is the lightest I have gone for a bench work out in awhile. My goal was to do nice slow negatives, easy touch to the chest, and slow positive, never locking the weight out to keep maximum stress on the muscle (I believe locking out gives the muscle a temporary rest period after each rep, so during half of your work time you are getting only half of the work you are attempting) Keeping such strict guidelines on bench technique, and trying to keep it at ten reps for all 4 sets proved to be alot harder than I thought. Good pump though. After that I moved to shoulder width bench press, something I have just recently started doing to add more size to my triceps. I did 3 sets of 10 reps, slow negatives and positives. I then moved to cable pressdowns for 25 slow reps, followed immediately by wide grip barbell curls for 25 slow reps. This really made my arms scream right out the gate! I did another set of slow rep cable pressdowns to failure, which was 22 strict reps. I supersetted that with narrow grip EZ bar preacher curls to failure, which was 20 slow reps. I then grabbed my homemade kettlebells and did between the legs, swinging, alternating front raises. I did 50 total reps which got my shoulders warmed up pretty good. Moved to side lateral raises. I used Kettlebells and did 25 reps (nearly failed) I then tried kettlebell concentration curls for 25 reps. Went back to side lateral raises. Used 5lb plates, doing slow, concentrated reps (negatives too) and did 50 reps, by this point I was pouring sweat. Rested for a few seconds then went to front raises, using 5lb plates. I did 50 reps, near the end though I had to start swaying a bit to complete the final reps. Since i hit my chest, shoulders, and triceps doing a combination of wide and shoulder width bench press, I got good heavy compound work for those muscle groups. I ended using super high reps for only a couple sets per muscle group so that I could attain muscular hypertrophy in a shorter period of time. High reps = Less sets. At the end of my workout, I was super pumped, very swollen all over, skin was super tight, and I was literally dripping sweat as if I had just hopped out of a pool. This method of using the two extremes for my muscles, one being low rep, heavy, compound movements, and the other being super high rep, light, isolation movements, has been working really good for me. |
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#13
09-01-2010, 05:47 AM
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interesting, i like your workouts...very different from mine. i might have to try the super high rep stuff..lookin for some new techniques...im gonna keep checkin ur log for sure!
__________________ Shake your tailfeathers |
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#15
09-01-2010, 01:04 PM
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Usually when I do my compound movements, like bench, squat, or deadlift, I will do 5x5, or 7x3 Just recently tried to take it up to 10 to see how I respond. And thanks for checkin out my Journal! |
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#16
09-01-2010, 01:33 PM
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Nice difference in your back, definatly looking much thicker!! good work
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#19
09-01-2010, 11:16 PM
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September 1st, 2010 Cruising on 300mg Test E/week Today was Legs and Back. Started with LEGS! Started with Barbell Squat. Did one set of 25 reps, shoulder width (maybe slightly narrower), ass to grass. Slow negative, Pause in the hole, Controlled Positive. Got my legs, hips, etc warmed up and pumped up in a hurry. Second on the list was Free Weight Leg Extensions. First set was a 35lb plate. Continued with slow negatives, and controlled positives. Did 20 reps and stopped when I nearly failed, and could no longer do a full range of motion (too pumped) Second set I did dropped to a 25lb plate, and nearly passed out, pushing past my failure point and doing 50 reps. By the end, I couldn't do a full range of motion, and a was fighting off throwing up. I had to grab the bench behind my head and drive my head back into it to the point of pain to distract from the pain in my legs. My third and final Exercise for legs was Barbell Squat again, but this time I was only going down to parallel, and not locking my knees out at the top so that each rep molded into the next, like one big never ending rep. I did 25reps, and when I racked it, I had to lay down on the ground and catch my breath. I still did a narrow stance, toes forward, etc. Then I moved to BACK! I did Lat Pulldowns to the front. I paused the bar on my chest, and let the weight back up as slow as possible. Did 25 reps to the front. Second set was Pulldowns to the Rear. I did the same pause, and super slow negative method. I did 25 reps to the rear. The next exercise was Barbell Rows. I went to failure, which was 27 reps. This gave me a great pump in my lats, rear delts, and lower back (I strictly keep my upper body parallel to the ground) I finished with Concrete Kettlebell Pullovers. I went to the point where my lats gave out, and my shoulders and lower chest were taking over. This occurred around 38 reps. I finished with a few sets of jump rope. I was POURING SWEAT. I took a cold shower, washed up, hopped out, and was still sweating. Now I got the AC turned up. Post Workout Meal was Wheat Pizza, washed down with a shake made up of Two Scoops SciFit EconoWhey, One Scoop SciFit Cake Batter Protein, Mixed together with Two Cups Skim Milk. Here are some picture post shower. I know I don't have the "look" of a bodybuilder, but keep in mind I just started training for size again, after training primarily for strength for the past 8 weeks or so. And this is THE FIRST PICTURE I have EVER posted of my LEGS! I know they look like shit. Since I got home in March, ALL my leg work has been for strength, I have not trained them for developement or size at all. And when I got hom in March, they were TINY. I got ZERO leg work in the Army. But, I will progress! |
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#21
09-02-2010, 05:19 PM
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September 2nd, 2010 Just thought I would add a quick update of what type of food I eat to give an idea of diet. Basically, since I am not cutting, I don't avoid anything in particular. My main goal with food is "Gotta Eat Big to Get Big". So I eat 3 full meals a day, and in between each meal, I have small snacks, shakes etc. The first picture is my breakfast from this morning. 6 scrambled eggs 2 slices whole wheat toast Apple Slices 32oz of Skim Milk (out of a mason jar, my usual cup, lol) The second Picture was my dinner from the other night. Steak Mashed Potatoes Corn Whole wheat toast Skim Milk Anyway. It is what it is. ****Edit, measured my arms today. I am using my arms to measure how well this new training method is working. My arms are a real weak spot for me, and are proportionately small. So since my new training method is supposed to work on size gains specifically, I am looking for the results in my arms. They have been stuck at between 16.8-17" depending on hydration, time of day, how long since I worked them, bodyfat, etc. Never go above 17" cold though. I just measured them. Totally cold, no pump, they hit 17.3, which is a good sign!**** Last edited by King; 09-02-2010 at 06:15 PM. |
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#22
09-02-2010, 07:34 PM
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#23
09-03-2010, 01:29 AM
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September 2nd, 2010 First day of "blast" cycle, 1000mg Test E/week Today i did Chest. I started with Wide Grip Barbell Bench Press I did Slow negatives with a light pause on the chest, with an explosive positive, and did not lock my elbows to keep pressure on my chest. First Set I did 205lb for 15 reps, which was alot harder than I though it would be Second Set I did 185lb for 20 reps, Started BURNING bad Third and final set I did 135 for 20 reps, this time focusing on the slowest negative mostion I could do. Next I did Wide Grip Incline Barbell Bench Press I did the same method of slow negatives, pause, explosive positive, with no lock out. I did 3 sets of 15 reps. I did one set of Barbell Pull Overs for 20 reps My final exercise was Dumbbell Flies for 25 reps, using a slow negative motion, with a deep, paused stretch in the bottom. At the bottom of the motion I rotated my pinkies out, and at the top of the motion I rotated my thumbs out with my pinkies in. Here is a picture. The lighting was kind of bad, and I am hairy (haven't shaved) so it doesn't show the best definition, but it should give an idea. |
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#24
09-04-2010, 04:32 PM
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| September 4th, 2010 Day 3 of first week of "Blast" cycle, 1000mg Test E a week I woke up at around 9:00am this morning, had a "free day" breakfast of a few slices of cold black olive pizza. I took a break from SuperPump250 for awhile, so I took it again this morning for the first time in a few months. I love the orange flavor, it taste just like dreamsicles. Today I worked Shoulders and Arms First was Shoulders I started with Front Dumbbell Raises. I did 3 sets of 25, 15, 10. Every set of very difficult. Even though i keep the reps high, it is still a set to failure. Next was Side Kettlebell Raises. I did 4 sets of 25, 18, 7. I did every set to failure. Last exercise was Upright Barbell Rows. I did 3 sets of 25, 15, 10 Negative reps. Each set took awhile to complete, as each rep was focused on the slowest negative, possible. Next was TRICEPS First was Barbell Skull Crushers. I did a Negative Rep Set of 25 reps, Followed by Controlled Negative/Controlled Positive sets of 15 and 10 reps. Last I did Free Weight Cable Pressdowns. My first set was to failure, which I achieved 22 reps. Second set I achieved 16 reps. Final set I got 12 reps. By now, I have no more feeling in my over inflated triceps, So I am done working them. Next is BICEPS. First is Barbell Curls. I did 3 sets of 25, 15, 10. Last was Seated Alternating Dumbbell Curls. I did a single set to failure. I achieved 19 reps before I couldn't go anymore. My biceps felt like they were going to explode, and continued to burn long after the set was done. I finished with some ForeArm Work. I did random sets and reps of Barbell Wrist Curls, Dumbbell Wrist Curls, Reverse Dumbbell Wrist Curls, Dumbbell Wrist Twists, etc. The workout was great. Got a great pump, and felt I achieved the maximum amount of muscle stimulous without over doing it. I had a post workout shake made up of SciFit Econo Whey (2 scoops) and SciFit Cake Batter Protein (1 scoop) along with some ice. |
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#25
09-04-2010, 06:53 PM
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#26
09-04-2010, 08:07 PM
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very nice log bro....youve come a long way, nice work....
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#27
09-05-2010, 02:08 PM
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Just an update, my arms are KILLING ME! My shoulders are good and sore no doubt, but my arms are beyond sore. My god, this proves to me that these new workouts just keep on working. If I straighten my arm out it feels like my bicep is tearing. If I bend my arm, it feels like my tricep is tearing. AWESOME! |
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#28
09-05-2010, 08:30 PM
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| September 5th, 2010 Day 4 of first week "Blast Cycle", 1000mg/week of Test E. Today was LEG DAY! I started with Barbell Squat. I did a narrow stance, slow negative, ass to grass (sitting on my ankles in the bottom), with a pause in the hole, and then a controlled positive, not locking my knees at the top to keep pressure on my legs. I did 3 sets of 25, 15, 10. I then moved to Free Weight Leg Extension with a 25lb plate. SUPER SLOW negative, Explosive positive. I did 2 sets of 25. I then went to Single Leg Leg Extensions one after the other in a "continuous set" fashion. I did 3 sets of 15, then immediately did a burn out set of 50 speed reps with both legs. I then moved to Standing Free Weight Leg Curl. I did a single set of 15 reps to warm up my Hamstrings. I finished my Hamstrings with Lying Free Weight Leg Curls with a 25lb Plate. I did 2 sets of 25, using the Super Slow Negative Method, matched with a controlled positive motion. I finished my legs with Standing Barbell Calf Raises. I did 5 sets of 15 reps, controlled negatives and positives. Pre Workout was Two Scoops of SuperPump250, Orange Flavor. Post Workout I am having my usual shake, which is made up of 2 Scoops SciFit EconoWhey, 1 Scoop SciFit Cake Batter Protein, 12 oz Skim Milk, and 4 ice cubes. ADDITIONAL DETAILS: Took my measurements today. All measurements are taken completely cold, no pump. Shoulders: 56" Chest: 50" Waist: 33" Arms: 17 3/8" Legs: 26" Ass: 41.5" Weight: 208lbs Bodyfat% 10-12 Last edited by King; 09-05-2010 at 10:24 PM. |
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#29
09-07-2010, 04:15 PM
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| September 7th, 2010 Week 2 of "blast" cycle, 1000mg Test E/week Chest and Back Day I started with Chest. First Exercise was Wide Grip Barbell Bench Press I did 5 sets of 15, 10, 10, 5, 5 Next was Wide Grip Incline Barbell Press I did 4 sets of 15, 12, 10, 8 Last I did Dumbbell Flies I did 3 sets of 15 ****Every set of every exercise focused on SUPER SLOW NEGATIVES**** I then moved to Back I started with T-Bar Rows (Palm to Palm grip) I did 3 sets of 25, 15, 10 **Had to rest a bit longer after 2nd set, was fighting throwing up** I then Finished Back with Wide Grip Lat Pulldowns I did 3 sets of 20, 15, 15 **After this, I was shaking, and my teeth were clattering, I did everything I could not to throw up** ****Every set on both exercises focused on SUPER SLOW NEGATIVES**** Going as heavy as possible, while maintaining the set reps, and doing super slow negatives killed me. My CNS is shot, and I am so exhausted I feel ill. Great Workout PreWorkout was 2 scoops SuperPump250 with 1 Scoop Glutamine Powder Post Workout was normal shake, 2 scoops SciFit EconoWhey, 1 Scoop SciFit Cake batter, 1 Scoop Glutamine, 3000mg BCAA's, and 4 ice cubes. |
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#30
09-07-2010, 04:56 PM
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Awesome details in here bro... much appreciated for all this work... mine will be some pics and workout briefs, nothing this indepth.
__________________ I Came... I Whored... I Conquered |
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#33
09-08-2010, 06:47 PM
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| September 8th, 2010 Week 2 of "Blast" cycle, 1000mg Test E/week Today is ARMS AND SHOULDERS Started with Shoulders First was Barbell Military Press I did 3 sets of 15, 10, 5 reps Next was Dumbbell Front Crossover Raises I did 3 sets of 25, 15, 10 one arm at a time, back and forth in a "continuous set" fashion. Then moved to KettleBell Side Lateral Raises I did 3 sets of 15 reps, focusing on explosive positives, pause at the top, and slow negatives. For rear delts I did Rear Delt Flies, Seated Rear Delt Rotators, and Laying Rear Delt Rotators for one set of 15 reps each. TRICEPS I started with Tricep Barbell Bench Press I did 2 sets of 15 reps I moved to Single Hand Overhead Dumbbell Extensions I did 2 sets of 15 reps each arm Next was Straight Bar Tricep Press Downs SUPERSET with Rope Pressdowns I did 1 set of 20 reps on the straight bar, with 8 reps done with the rope BICEPS I did Incline Dumbbell Curls for a single set of 15 reps Standing Easy Bar Curls, Wide Grip, single set of 15 strict reps Spider Curls, Slow Negatives, Slow Positives, Pausing at top and bottom of movement, single set of 15 reps Standing Easy Bar Curls, Narrow Grip, 15 reps Through in a Burnout set of Overhead Easy Bar Extensions for the triceps, got 22 reps before failure. Pre Workout was my Cocktail of SuperPump, Glutamine, and BCAA's Post Workout was 2 scoops SciFit Econo Whey, 1 Scoop SciFit Cake Batter Protein, 12oz Skim Milk, Glutamine, 3000mg BCAA's, 4 ice cubes |
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#35
09-08-2010, 06:53 PM
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| insane! Glad to see the beard coming back too. You are a force to be reckoned with
__________________ "It ain't about how hard you can hit, it's about how hard you can get hit and keep moving forward." |
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#37
09-08-2010, 07:17 PM
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Great progress there, King! Keep up the good work.
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#39
09-11-2010, 07:10 AM
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September 10th, 2010 Week 2 of "Blast Cycle", 1000mg Test E/week Well, today was LEGS. Rather than a typical post, today, i recorded my workout, so I will just post the video. Remember, I was trying to keep the video short. In all i did: Barbell Squat - 6 sets Leg Extensions - 3 sets Leg Curls - 3 sets Barbell Walking Lunges - 3 sets Barbell Calf Raises - 3 sets Not all of it made it into the video, but here you go! |
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#40
09-12-2010, 12:20 AM
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