Decided to start one of these incase I had any questions. I will be mildly tracking progress though. Anyways, I'll fill you guys in on my stats, routines, and such. My GOAL is to simply gain muscle while keeping bf as low as possible.
STATS
19 Years Old
5'5"
145.5 Lbs.
17.5% BF (According to my electronic scale)
Lifting Stats
Haven't maxed in a long tine, but these are probably good approximations.
Bench - 215
Squat - 315 ATG
Deadlift - 285
SUPPLEMENTS
Kre-Anabolyn
Adaptogen N
Orange Triad (Multi)
OxiOmega (Fish Oil)
Green Tea Extract
White Flood
GlycerGrow
Scivation Whey
A variation of "The Formula" (will not disclose ingrediants. If you really care to know, message me and I'll ask Rob if it's okay).
DIET
Famine:
Already did this but I kept on 1500 cals since with my last run, I got pretty sick at 1100. I actually got sick on the 3rd day of famine, so I decided to eat regular meals (approximately 2000 cals) and I felt much better. I believe I will be doing that for future runs as well.
Feast:
Part 1 - W/O days = About 2600 Cals. Non W/O days = 2400 (maitnance)
Part 2 - W/O days = About 2500 Cals. Non W/O days = 2400
Cruise:
W/O days = 2400 cals. Non W/O days = I am still debating on going maitnance throughout, or dropping my cals by 100 or 200 below maitnance.
WORKOUT PROTOCOL
My weekly routine will look a lot like this:
Workout, HIIT, Stretch, Workout, Sled Dragging, Rest/Abs, Repeat.
HIIT - 2 mins full speed 3 minutes fast pace walking.
Sled Dragging -
3 sets of 5 - Sprint 10 yds followed by a Backwards Walk 10 yds
3 sets of 5 - Bear Crawls - 30 yds
3 set of 5 - Full Sprint - 50 yds
4 sets of 3 - Side Drags - 20 yds (rotate the way you face every set)
Got this off of nolinksplease.com, does it look okay? I've never done sled training so I'm not sure what would work well.
Jesse's 3rd Run
Finished my 2nd feast workout today. Felt like it took longer than w/o 1. But I got by okay.
Bench 190x6
Heavy DB pullover 60x6
Squat 235x6 ( I should have done way more here)
SLDL 224x6
EDT:
Incline DB 60lbs 6,6,6,6,6,7
One Arm Row 70lbs 6,6,6,6,6,6
Romanian DL 155lbs 6,6,6,6,6,6
Leg Sled 6plates 6,6,6,6,6,6
Recieved an order of KA from mass and my Pure Karabolyn from BB. Still waiting on my other formula ingrediants. Also, I will not be able to do my power sled workout since my power sled has not been delivered -.- But I should have everything set by my next workout.
Also, I decided that instead of dedicating a day of 30mins or more of stretching, I'm going to do a 10 minute stretch routine everynight before bed. Been having groin problems for quite sometime so stretching is a must for me.
Bench 190x6
Heavy DB pullover 60x6
Squat 235x6 ( I should have done way more here)
SLDL 224x6
EDT:
Incline DB 60lbs 6,6,6,6,6,7
One Arm Row 70lbs 6,6,6,6,6,6
Romanian DL 155lbs 6,6,6,6,6,6
Leg Sled 6plates 6,6,6,6,6,6
Recieved an order of KA from mass and my Pure Karabolyn from BB. Still waiting on my other formula ingrediants. Also, I will not be able to do my power sled workout since my power sled has not been delivered -.- But I should have everything set by my next workout.
Also, I decided that instead of dedicating a day of 30mins or more of stretching, I'm going to do a 10 minute stretch routine everynight before bed. Been having groin problems for quite sometime so stretching is a must for me.
Had my workout yesterday:
Bench 205x3
Heavy DB Pullover 70x5
Squat 275x4
SLDL 225x5
EDT:
Incline DB 65 - 6,6,6,6,6,6
One arm row 70 - 6,6,6,6,6,6
Romanian DL 185 - 6,6,6,6,6,6
Leg Sled 6 plates - 6,6,6,6,6,6
My hydrolized protein wont be here till tomorrow, so I decided to just mxi the pure karabolyn, Purple Wraath, and 5g CM. PW didn't take the taste away like I thought it would. The pure karabolyn unflavored tasted funky, but then again it was pretty warm by the time I started sipping on it. I just can't imagine how much worse they hydrolized protein will make it.
Bench 205x3
Heavy DB Pullover 70x5
Squat 275x4
SLDL 225x5
EDT:
Incline DB 65 - 6,6,6,6,6,6
One arm row 70 - 6,6,6,6,6,6
Romanian DL 185 - 6,6,6,6,6,6
Leg Sled 6 plates - 6,6,6,6,6,6
My hydrolized protein wont be here till tomorrow, so I decided to just mxi the pure karabolyn, Purple Wraath, and 5g CM. PW didn't take the taste away like I thought it would. The pure karabolyn unflavored tasted funky, but then again it was pretty warm by the time I started sipping on it. I just can't imagine how much worse they hydrolized protein will make it.
Had my workout yesterday:
Bench 175x8
Heavy DB Pullover 70x7
Squat 235x8
SLDL 205x8
EDT
Incline DB 65 - 6,6,6,6,6,6
One arm Row 70 - 6,6,6,6,6,6
Romanian DL 185 - 6,6,6,6,6,6
Leg Sled 6 plates - 6,6,6,6,6,6
I was extremely tired throughout my workout yesterday. Can't wait to max out soon and switch up my routine.
Bench 175x8
Heavy DB Pullover 70x7
Squat 235x8
SLDL 205x8
EDT
Incline DB 65 - 6,6,6,6,6,6
One arm Row 70 - 6,6,6,6,6,6
Romanian DL 185 - 6,6,6,6,6,6
Leg Sled 6 plates - 6,6,6,6,6,6
I was extremely tired throughout my workout yesterday. Can't wait to max out soon and switch up my routine.
Great work!!Jacos5 wrote:Had a power sled workout today and WOW it was extremely tiring. Especially doing it out in the South Texas sun. Pretty much wasn't able to do the workouts specified above, but a friend and I made a variation of it as we went along.
Do see this most helpful sticky, put up by that "Rob", character...
Power Sled Training!! - For Your "Off" Days...
https://bodybuildingsupplements.com/ ... php?t=1406
TERRIFIC, GPP (General Physical Preparedness) exercise!!
Consider the following:
- 6 total trips of about 125 feet in length
- 3 forward drags, 3 backwards - Alternating between the two each trip
- On the forward drags, mimic a bench press movement, a flye type movement and a front raise (palms up!) movement. This is superb, for rehabilitating the shoulders!!
- 3 backward drags mimicking an up right row, rear delt flye and "low" pulley row.
On days your legs are "fresh" and NOT prior to a heavy leg/back day, consider the same (3 forward drags, 3 backwards), and build up from there on each.
MOST IMPORTANT: Please don't turn this into a taxing, "workout".
Don't dread it! Rather, see it for what it is; An exercise in blood flow, bringing fresh new blood (and nutrients!) into the muscle, and flushing waste products OUT!!!
Sincerely hope that helps you, sir.
Last Feast phase 1 w/o was done yesterday:
Bench 230x1 (was really surprised by this. Before I started famine I seriously thought I was barely at a 215 bench, tried 225 before at a friends house and failed. though it was somewhat late at night.)
Overhead 65x8
Squat 295x1 (was dissapointed with this. But I have been having some knee problems so it could be owed to that)
SLDL 225x5
EDT:
Incline DB 65 6,6,6,6,6,6
One arm row 70 6,6,6,6,6,6
Romanian DL 185 6,6,6,6,6,6
Leg press 6 plates total 6,6,6,6,6,6
Happy with my results from the first phase and I'm very much looking forward to the rest of this.
Bench 230x1 (was really surprised by this. Before I started famine I seriously thought I was barely at a 215 bench, tried 225 before at a friends house and failed. though it was somewhat late at night.)
Overhead 65x8
Squat 295x1 (was dissapointed with this. But I have been having some knee problems so it could be owed to that)
SLDL 225x5
EDT:
Incline DB 65 6,6,6,6,6,6
One arm row 70 6,6,6,6,6,6
Romanian DL 185 6,6,6,6,6,6
Leg press 6 plates total 6,6,6,6,6,6
Happy with my results from the first phase and I'm very much looking forward to the rest of this.
Finished my cardio today. Woke up feeling nauseous but got through with it. Plus, since I switched gyms I would have to be driving MUCH further just for 20mins of cardio, so I decided the park would work well enough. Didn't have my usually supply of water and the sun was rapeing me, but I powered through.
Jacos5 wrote:Last Feast phase 1 w/o was done yesterday:
Bench 230x1 (was really surprised by this. Before I started famine I seriously thought I was barely at a 215 bench, tried 225 before at a friends house and failed. though it was somewhat late at night.)
Overhead 65x8
Squat 295x1 (was dissapointed with this. But I have been having some knee problems so it could be owed to that)
SLDL 225x5
EDT:
Incline DB 65 6,6,6,6,6,6
One arm row 70 6,6,6,6,6,6
Romanian DL 185 6,6,6,6,6,6
Leg press 6 plates total 6,6,6,6,6,6
Happy with my results from the first phase and I'm very much looking forward to the rest of this.
Great work man!!
Do keep an eye, on that knee. Whole lotta' fish oil, plus SuperCissusRx did the trick for me/us.
On the bench/other increases, fantastic!!!