Stallion's Fitness Journal

[Rampage1]

looking good..keep up the hard work

 

[Mad Manic]

FRIDAY ---

Had a hard nights sleep...results are weird

Deadlifts 3x5
1x5 385 - struggling pretty bad...for some reason today i just really didn't feel like going all out on these...i took an easy after this set. Nothing i'm concerned about...just didn't feel like it today
1x5 335 lbs
1x5 340 lbs

Pullups 2x8

Bi curls 3x8
1x8 30 lbs
1x8 35 lbs
1x8 40 lbs

barbell rows - 3x6
1x6 170 lbs
1x6 175 lbs
1x6 185 lbs PR ---was really liking the rows today...don't know why. the last two reps were probably a bit cheating...so i'd say i won't go any higher than this for this week. I'll work on perfecting it

Well thats it...nothing spectular...

Put the rows after deadlifts, order should be Deads, Row, Pull Ups, Curls. Rows are as important as Bench.

MM

 

[I-tallionStallion]

Thank you very much Rampage

MM--i rather put them last...i actually did it in this order---deads, pull ups, bis, rows....i need a little rest for my bis before i start my row sets.

 

[I-tallionStallion]

MONDAY----Deload

Lately my body definitely needs a break. I'm struggling on 80% somewhat today..but here is my work out.

Squats 3x5
250
255
260

Leg Press 1x15
300 lbs

Decline weighted situps 2x10
50 lbs

Calves 2x10
360 lbs

Goodmornings- 2x8
135 lbs
140 lbs

15 minutes cardio

Also just for fun...let me show you what i ate yesterday

Meal 1 - 4 egg omellete, 3 american cheese slices, some chopped onions and spinach, 6 strips of bacon + 2 scoop whey shake-- 88 grams protein

Meal 2 - 2 scoops whey + 4 eggs - 72 grams protein

Meal 3 - Deli sandwich on whole wheat - meats include ham turkey and salami + 1 slcie provolone - about 45 grams protein

Meal 4 - 1/2 turkey burgers sliced onto a salad loaded with olive oil and vinegar + 2 tbsp of olive oil---40 grams protein

Meal 5 - 2 scoops whey + 4 eggs - 72 grams

preworkout
Meal 6 - 2 scoops whey 48 grams

postworkout
Meal 7 - 3 scoops whey + 75 grams of liquid carbs ---72 grams protein

Meal 8 - 1/2 pound steak + a baked potato - about 40 grams protein

total protein----477 grams

I do something similar everyday.

I ordered the liver tablets...should be coming soon

 

[Quagmire911]

Nice on the liver tablets.

How long since you had a full week off? Sounds like it may be time. Deloads aren't enough sometimes.

 

[I-tallionStallion]

Yeah...that was something i was debating...its been 4 months since the break. I'm a bit of an overdoer being that i don't like breaks. But its been hard in the gym lately, and i've been tired a lot more.

I thought about doing it for this week, but i just started that new format for incline and i didn't want to stop ....ah...maybe i won't go today.

 

[I-tallionStallion]

Back in the gym...FINALLY

For the last week i kept up on the cardio. I increased it to 50 minutes a day, and have been adding an extra 30 minutes at night. Results have been good. I'm already starting to look a little more cut. I still have been eating very well. I'll post the diet later.

Monday - went light today as it's my first day back

Squats - 3x5
1x5 230
1x5 235
1x5 240 - felt great and somewhat easy

legpress 1x15 330 lbs

Decline situps 2x10 50 lbs

Calve raises - 2x10 360 lbs

Good mornings 2x8
1x8 - 120 lbs
1x8 125 lbs

That about covers it. Wow, felt amazing to be back in the gym. I definitely feel great and a bit leaner. My gut is practically gone after 2 months...but i still don't fit in my old clothes...lame haha

 

[JohnnyIrish]

Nice work! You sound recharged, tear those weights up!

 

[Quagmire911]

Great!

Remember this: If old trousers don't fit it might not be more fat around the waist, increase in hip flexor mass in particular will add inches around the waist although you may still be as lean.

Can't weight to see the training, I am thinking about a new system myself-looks intriguing. More on that soon.

 

[I-tallionStallion]

i can't wait to hear about it Quag

 

[I-tallionStallion]

Yeah i hope starting next week i can begin making gains on bench. I would like to incline 200 before the summer. Also starting next week its back to creatine again. So that should be good as well. Thanks Johnny and Quag...i hope everyone makes great gains

 

[kickureface]

whatl iver tablets do?
and holy carp you tke lots of whey

 

[Rampage1]

whats the need for liver tablets? there are easier ways to reach your protein goals that thrwoing 20 capsules down your throat a day!

 

[I-tallionStallion]

Liver tablets are just for extra protein, i average around 480 grams a day or more during the week. Although as of late i've been trying to eat an extra meal or two instead of having as much whey. And since doing this diet, my gains have been pretty damn good since November. I shall be putting up stats later.

I usually have about 4 solid meals (which have been getting bigger) and 4 liquid meals (almost all contain raw eggs) + liver tablets, fish oil, taurine, multivitamins, creatine (CEE)

 

[I-tallionStallion]

Okay, well i was deloading last wed and fri...didnt see it need to log it, but here we go again this week.

I didn't break many PR's and i kept the squats a little lower to work on some extra reps in the last set, it was hard...but lots of fun. I hope to PR next week

MONDAY

Squats 3x5
1x5 280 lbs
1x5 285 lbs
1x8 290 lbs PR Rest pausing in its finest...gotta love it - one rep was just a tad below parallel..which sucks but i'm still counting it

Leg Press 1x15 - 380 (was suppose to be a PR...ah well)

Decline situps 2x10- Thanks johnnyirish for the DB idea...was able to go higher

1x10 70 lbs
1x13 75 lbs PR - and i could have added more weight for sure...

Goodmornings 2x8
1x8 - 180 lbs
1x8 - 190 lbs PR - Once again...i could have taken this a bit higher...but i think a 10 lb jump is decent

Calve raises - 2x10 (hold for ten seconds each)
1x10 - 435 lbs
1x10 - 440 lbs - wow....can i just say..these friggin hurt

Next monday...there should def be some more PR's. Here is the diet for a little extra fun for you guys to read...a little time constrained but it makes me wonder if i full out bulked how much i could eat

Meal 1 - 3 egg omellete, 3 slices american cheese, 6 sausage links, 2 scoops whey with 2 raw eggs - 2 grams taurine and 2 grams of CEE

Meal 2 - Deli sandwich on whole wheat, consisting of salami, ham, turkey, munester cheese, mayo, pepperoni - very thick...very delicious, i cooked it like a panini, 2 scoops whey with 4 raw eggs + 10 fishoil pills

Meal 3 - .4 lb naked burger with 4 slices of bacon, 2 slices or pepperjack cheese, a little ketchup + a salad (spinach, tomato, cheese, carrots) with 4 tbsp of olive oil and vinegar + 2 scoops whey with 2 raw eggs

Preworkout meal -

Meal 4 - 2 Scoops whey + 2 raw eggs...2 baked potatoes

Postworkout meal -

Meal 5 - 3 scoops whey + 5 liver tablets + 2 grams CEE

Meal 6 - .8 lb steak with crumbled bleu cheese, seasoned, cooked rare + a couple sweet potatoes with a little cinnamon and sugar and butter...amazing tasting

1 1/2 gallon water...

Macros numbers...i stopped counting haha

And i def could fit a little more food, but I'll wait till I'm full out bulking, still doing the WBA way and have a before and after pic i can put up later tomorrow...and since my last measurement of my arm (just for MM) it was 15.6 inches...and i haven't gotten fatter

 

[I-tallionStallion]

here we go--November 1st, these were my stats compared to now....right column is total weight increase...none of these are 1rpms, but at one point during my training i was able to nail one good solid set of it...

Squats 3x5 - 180 lbs -----now---305 lbs (not rpm)---- +120
Leg press 1x15 - 255lbs ---now--380 lbs (not rpm)---- +125
Decline Weighted Abs 2x10 - 45lbs----now---75 lbs--- +30
Calves 2x10 ----------------330 lbs -now---440 lbs-- +110

Incline Bench 3x5 - 145lbs----now---- 180 lbs--------- +45
Skull crushers 3x8 - 35lbs ----now---- 45 lbs --------- +10
Dumbbell press 3x8 -50lbs ----now---- 60 lbs --------- +10
Lateral Raise 3x6 ---25lbs ----now---- 35 lbs --------- +10

Deadlift 3x5 ------- 305lbs ---now --- 405 lbs -------- +95
Bicept Curl 3x8----- 35lbs ---now----- 45 lbs -------- +10
Barbell Row 3x6 ---- 145 lbs--now-----185 lbs -------- +40

after looking at the stats...i see that Monday's workout i increased the most (and if you saw my legs its quite evident), with friday taking second place, wednesday being the worst, and there have been changes to that day to counter it...

I would def say my upper body is the most lacking in muscle size, with my back and legs taking the cake.

This was me before i started (don't have many of my body)---
http://profile.imageshack.us/user/itallionstallion/images/detail/#182/2123131la1.jpg ----207 lbs

After spending little over a year doing this (started last Feb cutting down unhealthly following Diesils guide wrong and going from 207 to 162 lbs - http://www.sosuave.net/forum/showthread.php?t=126466, and if you read the diet you'll see why) using a very similar workout to now.

---this is me cut up the first time --
http://profile.imageshack.us/user/itallionstallion/images/detail/#518/16222jb3.jpg ---162lbs

from august to october i bulked extremely incorrectly, using weight gaining shakes (plus my metabolism was messed up from starving myself), no carb cutoffs, and i went up to 186 very fast...(back in those days i thought i gained muscle...but then realized it was mostly all fat) and cut down to 178 in october like i did before

---this is what i looked like at the beginning of november--178 lbs
http://profile.imageshack.us/user/itallionstallion/images/detail/#297/44074522ld3.jpg
http://profile.imageshack.us/user/itallionstallion/images/detail/#518/2151780617169936280io0.jpg

November on, i followed WBA and EFFORT's advice on diet through PM's, although at first i didn't do it as hardcore, halfway through november i decided it was time to work hard. And I have seen amazing gains.

Two and a half months ago i looked like this---205 lbs
http://profile.imageshack.us/user/itallionstallion/images/detail/#182/sdklfjsdkljfsdxm8.jpg

This is what i look like now--- 202 lbs
http://profile.imageshack.us/user/itallionstallion/images/detail/#518/2033oj6.jpg

Been following the fatloss while gaining muscle, and its worked very well so far

Technically, i've only bulked 7-8 months...and the funny thing is, i expect a lot more out of it, but then i realize that there are guys who lift for years, and don't get much stronger than me, or bigger. I am very lucky to have had the advice of several senior board members (you know who you are) and without you guys i'd be a clueless. This is by no means an end for me, i will continue on till i am fully happy and then maintain. It is not just a quick fix, but a lifestyle change that i enjoy, although others think I'm crazy for eating as much protein as i do haha.

Keep working hard everyone, its really worth it

Pictures will be uploaded later today...ran out of time, i will bump when they are up

 

[JohnnyIrish]

I am very lucky to have had the advice of several senior board members (you know who you are) and without you guys i'd be a clueless. This is by no means an end for me, i will continue on till i am fully happy and then maintain. It is not just a quick fix, but a lifestyle change that i enjoy, although others think I'm crazy for eating as much protein as i do haha.

Keep working hard everyone, its really worth it

Congrats on the gains bro! :cheer:
I'm also in the same boat as you, that is I'd be clueless if it weren't for the generosity of some members on this board (including yourself)!

It is a lifestyle change and I'm hooked too. lol

 

[EFFORT]

halfway through november i decided it was time to work hard. And I have seen amazing gains.

This right here is the main reason for your gains


Great progress man....i'd love to see you log a squats and milk 6week cycle after you finish up with what your doing now. You'd make some sicks gains on it.

 

[Quagmire911]

Yeh, some great work. The squats have gone up a huge amount. Your bench has still done well. Deadlift is looking good too.

Keep it up.

 

[I-tallionStallion]

okay...i've added pics, check my last post ---hopefully they work...let me know.

Thanks Johnny its true, and its a great lifestyle change. And its cool we can all help eachother.

EFFORT...i appreciate the kind words. You are def an inspiration and I feel more people should take your advice, its simple, and it gets the job done. Now once I'm done lowering my bf% we can talk about this milk&squats thing, i imagine it will be in late june or july. And you can help me take it from there if you are cool with that

Quag- My bench sucks....haha but thanks.