RX Muscle Forums - Training Journals http://forums.rxmuscle.com/ Start your journey for strength or for stage with a training journal. en Thu, 17 May 2012 07:39:21 GMT vBulletin 60 http://forums.rxmuscle.com/images/Future/misc/rss.png RX Muscle Forums - Training Journals http://forums.rxmuscle.com/ Hard In the Paint, (Iron Mag Labs) http://forums.rxmuscle.com/showthread.php?69072-Hard-In-the-Paint-(Iron-Mag-Labs)&goto=newpost Mon, 07 May 2012 18:37:43 GMT Image: http://i1202.photobucket.com/albums/bb363/ckcrown84/April/IMAG0641.jpg Greetings brothers. I am new to this particular forum and will be...

Greetings brothers. I am new to this particular forum and will be on here from now on, will have daily updates in this journal.
I am a Rep with Iron Mag Labs, so if you don't know about us check it out.
http://www.ironmaglabs.com/

I am excited to be on Rx Muscle, hope a lot of you brothers on here can help me take my training to the next level.

A bit about myself:
Been into weight lifting for around ten years, and just recently decided I want to start bodybuilding. To that end I have a lot to learn, and a lot more training to do! However, this is what I love so its no big deal. I am 27 years old, currently living in Ohio--ready to get the hell out of here though!

My strength: Upper body, I am as strong as they come. For years I worked out in an environment that fully emphasized chest, shoulders, etc... Now that I am taking a whole-body view I gotta work on my weaknesses!

Weakness: Lower back, legs. I don't hate it... I just suck at it. But, over time I will progressively get better!

Injuries: Have a bad right shoulder, doesn't hold me back from anything though. Clipped a tree when I was a teenager snow boarding.
I also have a injured left bicep, been an issue for months now... I work around it.


Below is a few video links of my lifting, this is something I take serious. So, constructive feed back only, I don't entertain bashing or keyboard-lifters...

Thanks for stopping by, Will be posting some new videos tonight!







]]> Training Journals ckCrown84 http://forums.rxmuscle.com/showthread.php?69072-Hard-In-the-Paint-(Iron-Mag-Labs) 4.5 weeks to the Battle at the River http://forums.rxmuscle.com/showthread.php?69045-4-5-weeks-to-the-Battle-at-the-River&goto=newpost Sun, 06 May 2012 18:17:57 GMT So here we go: Whether this gets read or not, its going to be my way of keeping track of my last month and a half before I compete in the Battle at... So here we go:
Whether this gets read or not, its going to be my way of keeping track of my last month and a half before I compete in the Battle at the River 2012 in Women's Physique. I am getting close, I'm feeling good and I'm stoked about this new Division.
I'm going to log my workouts here for the next few weeks, post some vids, post some pics of my progress :) I feel fully confident in this!

Monday starts a new training regiment for my cardio. Im adding in some track workouts to keep my legs toned. I am THRILLED to be hitting the rubber road tomorrow morning at 4 a.m. instead of that danged stair mill :p So here goes!

Cardio- 4:15-4:30 @ the track 1 mile walk jog/ warm up followed w/ 10X100m sprints (walk curve spring straight)

Arms/Shoulder (evening training)
4x failure chin ups superset with 4x failure close and wide stance push ups
3x 12-15 DB tricep ext superset with 3x 12-15 alt DB curls
2x 30 tricep ext using rope
2x 21's bicep curl with the EZ bar

4x 8-10 DB lateral raises
3x 8-10 Bent over rear delt raises

3x 10-12 DB shoulder press superset w/ 3x 10-12 front raises ( I use the bench to support my chest and alt using the bar and DB)
3x 10-12 cable front raises (slow neg) superset w/ 3x 10-12 High Pulls

1x Drop set of DB standing Lateral Raises 10 heavy, 10 5# lighter, 10 5#lighter, 10 5# lighter, 10 5# lighter


That's all she wrote for Monday! ]]> Training Journals hwilliams http://forums.rxmuscle.com/showthread.php?69045-4-5-weeks-to-the-Battle-at-the-River <![CDATA[Lastson's quest to become Superman...]]> http://forums.rxmuscle.com/showthread.php?69041-Lastson-s-quest-to-become-Superman&goto=newpost Sun, 06 May 2012 13:20:49 GMT So after following some great logs (too many to name, but Big Dre's tops on the list) I've learned a lot and also have been motivated by them to keep on track and progressing towards my goal. So I've decided to start a journal, primarily because I need all the help I can get.... and if I know someone is watching I'm more inclined to keep trying to improve..


A little history.... I'm 37, 5'8" and hit a high a few years back of 240 pounds. Had a scare in the family with my father having a quadruple bypass and decided i wanted to be around to see my kids grow up and lost 40 pounds pretty quick, just watching what I eat.. But even at 200 pounds I was still a fat ass and I've always liked working out, just got away from it after high school and decided to try and get into shape. No desire to compete, or illusions that I would ever be able too, but just want to "look" the part..

So about a year ago, I start lifting again, doing a little cardio and really watching my diet, got to around 190-180 and just couldn't get past that range... Realizing that it was my diet that was holding me back, I started working with Jason Theobald in January and currently am sitting at around 165.

My long term goal is to get to about 180-190 keeping around 8-10% BF, My short term goal is to just get down to 8% BF...
I'm currently running a Keto diet, with 240g Pro / 70g fat and max 40g carbs. I usually don't get over 20-25grams. I'm doing (5) 50 min LISS sessions fasted in the am (after training) and (2) 25 min HITT sessions on off days in the evening. I take a bunch of different sups, pre-workouts, BCAAs etc and can go into that in detail if someone wants to know.
My spit is basically Sunday Legs, Monday Chest & Triceps, Tuesday Abs, Wednesday Back & Traps, Thursday Abs, Friday Delts and Biceps and off on Saturday.
I've been following a 5/3/1 recently and am in phase 2. I like the workouts they are short and sweet, but with cutting, I'm of course not progressing strength wise too much... But I'm still making progress.. I am looking into trying the beginning Mountain Dog training, but want to read up on it a little more before laying out a plan..

Enough with the boring crap, thank you in advance to anyone that follows along... And please I'm open to any suggestions, advice, criticism etc. Good, bad or otherwise I'm just happy get some help. ]]> Training Journals lastson http://forums.rxmuscle.com/showthread.php?69041-Lastson-s-quest-to-become-Superman <![CDATA[Seanmech's Goal to get his fat ass back in shape]]> http://forums.rxmuscle.com/showthread.php?68913-Seanmech-s-Goal-to-get-his-fat-ass-back-in-shape&goto=newpost Wed, 02 May 2012 21:18:35 GMT Hello people I'm Sean Lewis from the UK , 28 years old , Natural lifter & been lifting about 7 years, 3 years knowing what i am doing.

Current stats 6 feet 2" , 110kg or 242lbs, guessing around 16-18% BF

Goal no 1 is 8-10% BF while keeping as much muscle as possible by July, and then depending on how my year goes enter my 1st Natty show in September.

I am your average Jo, just a normal guy, who loves bodybuilding, I run my own small mechanic's business and am for ever fixing cars ,have a wife and a mortgage to pay, I train in the evenings 4 days a week without fail, and have just started morning cardio from this Monday.

Current training
Monday Chest
Tuesday Legs
Wednesday off
Thursday Back
Friday Shoulders & arms

Diet as from Monday

Meal 1 60 grams of oats 40grams whey
Meal 2 3 whole eggs vitamins
Meal 3 8oz chicken x1 sweet potato
Meal 4 8oz tuna
Train
Meal 5 40 grams whey
Meal 6 8oz red meat 1 day 8oz white fish next day 1/2 cup white rice steamed veggies

Will post pics , just starting this thread to keep myself on target, anyone interested in following my progress thank you ]]> Training Journals seanmech http://forums.rxmuscle.com/showthread.php?68913-Seanmech-s-Goal-to-get-his-fat-ass-back-in-shape Prep for SPF Raw pro/am http://forums.rxmuscle.com/showthread.php?68821-Prep-for-SPF-Raw-pro-am&goto=newpost Mon, 30 Apr 2012 03:34:16 GMT Dynamic Bench

185+mini's; 9x3

C-grip off 2 board; 315x8, 2 sets

pushdowns; 4x20

Db press 70's, 3x8

pulldowns; 3x8


BW 196 ]]> Training Journals Jwebb http://forums.rxmuscle.com/showthread.php?68821-Prep-for-SPF-Raw-pro-am <![CDATA[Muscle Addiction's SARMs Experience (Osta & S-4)]]> http://forums.rxmuscle.com/showthread.php?68470-Muscle-Addiction-s-SARMs-Experience-(Osta-amp-S-4)&goto=newpost Sun, 22 Apr 2012 20:42:59 GMT So this will be my very first experience with SARMs, and I am excited to say the least. I have done much research, and with assistance of some very... So this will be my very first experience with SARMs, and I am excited to say the least. I have done much research, and with assistance of some very knowledgeable brothers on this forum I have a nice SARMs cycle laid out with some additional support supplements to go along with it. For this cycle I am looking for a recomposition, drop body fat while maintaining or even gaining lean muscle. The SARMs I am going to go with are S-4 and MK-2866. I am currently finishing off a PCT from an Epi-Strong cycle, and had the SARMs planned as a bridge between cycles, and to continue to keep moving towards my goal is to get on stage again and compete.

I really was debating whether or not I was going to create a log for this as I am infamous for starting a log out strong and detailed, and falling into procrastinating behavior, work, family, life taking my time and I think you know where I am going with this. But there are a couple of brothers here who are motivating me to do so, Dylan and FL3X have offered to keep me honest, help me follow through on my log, and give support so we will see if this helps lol!!! It actually is giving me more motivation to follow through completely time, so as they say ?let?s kill this sh*t!!!?

Cycle:

1-10 S-4 (50 mg ED, 25 mg morning/ 25 mg evening) may adjust depending on sides
1-10 MK-2866 (25 mg ED morning) this should be fine
1-10 Bridge (3 caps ED)
1-10 Need2Slin (4 caps ED, spread out 30 min prior to carb meals, pre-fasted cardio)
1-10 Anabeta (4 Caps ED)
1-10 Forged Steel (RD)
1-4 Forged Burner (RD)

I will also be using these staple supplements:

Gear (10 caps ED pre/post workout, in-between meals)
Ruthless 3D Multi Vitamin (3 caps ED spread w/meals)
EFAs (6 softgels ED w/meals)
Whey to Build Muscle and Muscle Replenisher proteins for shakes
Creatine & BCAAs Powerchews (15 grams Creatine ED, BCAA?s for sweet tooth attacks!!!)
N2KTS or PWO Zero Loss or PWO Powerchews (obviously pre-workout)
HCGenerate (will have on hand, but just finishing off 2 consecutive bottles so take a break from it)

Diet/Nutrition:

My maintenance calories are around 3400 ED, so to start I will target my calories around 2900 cals on training days, and 2400 cals on non-training days and see how that works and adjust as needed. I want to be able to have some room to tweak, plus I end up looking flat when I diet down, and I don?t like it! I will carb cycle, and schedule my moderate carb days on leg/chest days for more fuel obviously. My carbohydrate sources will mainly be yams/sweet potatoes, Ezekiel bread, Quinoa, Black Beans, Oats, and Brown Rice. As you see all of my carbohydrates are high in fiber, and of course I will be eating a ton of Broccoli, Zucchini, Asparagus (when not so pricey), salads, and green beans, I am big on organic veggies, and I can?t get enough of them! Healthy fats will be peanut butter, olive oil, Avocado, Almonds, stuff like that. Proteins will be chicken, turkey, lean steak or ground round (always grass fed), eggs, fish, and shakes. I make these really good homemade Rocky Road Protein Bars, and will check the macros on those because they are great for those times at work when you are going from meeting to meeting, or in a classroom training so I will have those ready anyway, because my 6 year old little girls likes them too .

Cardio:

I am at 5 days a week @ 45 minutes treadmill, and will continue with that and increase/modify as needed. I am going to learn how to jump rope too, my little girl is going to teach me she says , so that will be some good addition to the other cardio. I will not do cardio on leg days and I will give myself off Sundays for family and chore day we will see if I can stay out of the gym lol!!!

Weights:

HEAVY!!! 5x5, 15-20 rep sets, 8-10 rep sets, 100?s, I will mix it up all the time and my energy levels at times will determine what I do but it is all about keeping the muscle guessing!

Stats:

228 lbs.
6?1? (lost an inch or two over the years from heavy squats and dead?s lol!!)
41 years young!!!
BF% (unknown at this time, but will post progress photos, keep my wife?s involvement and interest)
Been lifting for 18+ years, competed in 2005 & 2007 (1st place and (3) 2nd place finishes, and want to place overall my next time on stage.

I hope you will follow along on this one, as I will put 1000% into this goal of mine. I am going to play it safe and say realistically I will be updating this log every 3 days, but will do it more frequently as necessary. Although, this is my first dabble at SARMs, and am really excitied to see how they work for me, so my ambition and desire is there...and now that I have brothers in my corner, lets do this!

Thanks for reading my biography lol!!! Hopefully you will follow along.​ ]]> Training Journals MuscleAddiction http://forums.rxmuscle.com/showthread.php?68470-Muscle-Addiction-s-SARMs-Experience-(Osta-amp-S-4) my new rx log http://forums.rxmuscle.com/showthread.php?68385-my-new-rx-log&goto=newpost Fri, 20 Apr 2012 03:53:43 GMT Hi everyone I'm new here and I just purchased 2 bottles of osta gain Costa max. I wanna start a log/ journal of my workouts. Should be starting next week.

Sent from my Galaxy Nexus using Tapatalk 2 ]]> Training Journals freak20 http://forums.rxmuscle.com/showthread.php?68385-my-new-rx-log Cook`s journal http://forums.rxmuscle.com/showthread.php?68365-Cook-s-journal&goto=newpost Thu, 19 Apr 2012 18:39:12 GMT OK maybe not the catchiest name for a journal but it should get the job done. My goal here is to get my fat ass in shape.I am giving myself 10 weeks... OK maybe not the catchiest name for a journal but it should get the job done.
My goal here is to get my fat ass in shape.I am giving myself 10 weeks and then on June 30 I will get my son to take some pictures of me and I will post them.No matter what.
I am 53 years old.
About 5-10...I was 5-11 I think I lost an inch along the way.
I weigh 222 today.I know that doesn`t sound real heavy but I have a lot of fat on my lower abs and chest I need to lose.
I will also be changing some things about my training.I have been training at the same gym since 1998 at 5:30 am.Well they are closing next week and I will be doing my training at home.I have enough equipment that I should be able to work everything just fine.I don`t have a line of Hammmer equipment but I should be fine.
A bigger change for me will be not training so early.
I plan to train
Sat. 8:30 am quads
Sun.8;30 am chest
Mon 8:30 am back
Wed night about 8 shoulders
Thur.night about 8 arms
I am off work Sat Sun and Mon. so I can train and then relax for most of the day.
I welcome comments or any advice from anyone who would like to chime in.I have been lifting weights since 1977 but by no means do I think I know it all.I appreciate any advice whatever your level of expertese or if you think I`m being a pussy voice your opinion. ]]> Training Journals cook http://forums.rxmuscle.com/showthread.php?68365-Cook-s-journal Nothing but steady gains,, signing in... http://forums.rxmuscle.com/showthread.php?68313-Nothing-but-steady-gains-signing-in&goto=newpost Wed, 18 Apr 2012 04:52:36 GMT Hello everybody.. I thought I would keep a journal because on my new training program I have been making great gains in muscle and strength ... Hello everybody.. I thought I would keep a journal because on my new training program I have been making great gains in muscle and strength

Stats:

24
5'7.5
149 morning weight
bf% 6-8%

Goals:

Chest:
Db Flat press 200s 4-6
DB low incl press 190s 4-6

Shoulder
SH DB press 160s 4-6
Upright row 250 6-8
Db front raise 100s 8-10

Back
rack dead (below knee cap) 9P (855) 4-6
Db row 250s 4-6
HS undergrip PD 250s 4-6
DB pullover 250s 5-7

Legs
squat (on smith) 6P (585)4-6
Front squats 5P (450) 5-7
Leg Press 30P (1350) 5-7
stiff legg dead 6P (585)4-6
HS Seated Ham curl 260 6-8

Bis
BB curl 200 4-6
preacher 150 6-8
hammer cable 250 6-8

Tris
close grip bench 4P (405) 4-6
DB over head Extension 250 4-6
close camb bar cable push down 300 5-7

These are life time goals

I do care about looks but eat mostly to train hard My rest times are till I feel ready to go usually 2-4 minutes maybe 5 if im really out of it

Training is EOD

Chest / Back / Traps

warm up
20 reps
8 reps
4 reps
1 reps
DB flat x 2 work sets 4-6 both till failure
Db low incl 1 warm up / 2x working set 4-6 both till failure

Back
warm up
10 reps
5 reps
1 reps
Rack dead x 2 working set 4-6 both till failure
one arm row 1 warm up/ 2 x working set 5-7 both till failure
HS under pulldown 1 warm up/ 2x working set 5-7 both till failure
DB pullover 1 warm up/ 2x working set 5-7 both till failure

traps
warm up
10 reps
4-6 reps
bb shrugs 2x working set 5-7 both till failure
reverse bb shrug 1 warm up 5-7 both till failure

stretch lats/ mid back/ chest x 3 hold each stretch 30 - 60 seconds

.................................................. ....

Quads / Hams / Calves

Warm up
20 reps
6 reps
6 reps
3 reps
1 reps

Smith back squat right below parrallel 2x 4-6 working set both till failure
front squat 1 warm up/ 2x 5-7 working set till failure
leg press 1 warm up/ 2x 5-7 working set till failure

Hams
warm up
10 reps
5 reps
1 reps
BB stiff legg 2 x 4-6 working set both till failure
HS seated ham curl 1 warm up/ 3x working set 6-8 rp (20-30 sec rest 1-3 reps x 3 sets hold last rp for 30-50 seconds)

Calves
warm up
12 reps
12 reps
12 reps
3 reps

standing calve raise 3x 8 reps if too light move up weight 10lbs (but need to be able to make 8 reps before failing)
seated calve 1 warm up / 2x 7-8 reps both till failure (rp 20-30 seconds x 3 , 1-3 reps last set hold contraction for as long as possible 30 -50 seconds)

roll on foam roller all leg muscles, stretch calves, hams, quads, abductors, adductors, hip flexors, glutes

.................................................. .................................................. .

Shoulders/ bis/ tris/ rear delts

SHoulders
warm up
20 reps
8 reps
4 reps
1-2 reps

DB shoulder press seated 2x 4-6 reps both till failure
up right row bb 1 warm up/ 2x 5-7 both till failure
Db front raise 1warm up/ 3 x 8-10 all working sets to failure

Tris
Warm up
10 reps
6 reps
1-2 reps

Close grip bench 2x 4-6 working set both till failure
over head DB ext. 1 warm up/ 2x 5-7 both till failure
camb bar pushdown 1 warm up/ 2x 5-7 both till failure rp 30 seconds x2 sets 1-3 reps

Bis
warm up
10 reps
4-6 reps

BB wide curl 2x 4-6 both till failure
preacher camb close 1 warm up/ 2 x 6-8 both till failure
hammer cable curl 1 warm up / 2x 6-8 both till failure rp 30 seconds x3 , 1-3 reps hold last set for 30-50 seconds

Stretch Bis/ front delts x 3 , stretch side delts/ tris x 3

Rear delt
warm up
10 reps
6 reps
1 reps
seated rear delt mach 2x 6-8 both till failure rp 20-30 seconds x 3 , 1-3 reps hold last set for 30-50 seconds

.................................................. ...........................................

004.jpg

001.jpg002.jpg

I took these at the gym today.... fully relaxed...

I will be posting my full diet and my training for the last two workouts....

Those are life time goals and hopefully will be able to hit them one day but I have a bet going that I will be able to hit one of them by my 34th birthday Im very strict in my diet and I train like an animal...

Cardio on off days is 3.5 incl/ 3.0 speed light walk for 30 minutes... 2 hours after 0 carb meal just to get blood flowing into my heart and help recovery and better nutrient absorbtion...
Attached Images
]]> Training Journals sma http://forums.rxmuscle.com/showthread.php?68313-Nothing-but-steady-gains-signing-in