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  1. #51
    Pro Bodybuilder rookie03's Avatar
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    ok would have done shoulders and tri;s today but just blasted out shoulders, and abs.

    seated military- 95x11, 135x8, 155x4 1/2, 135x6,

    behind the head seated military- 115x8, 125x5, 125x5

    db shoulder press- 60x9, 60x7, 60x7

    supinated grip raises for front delts- 22.5x10, 25x6

    db shrugs-70x11, 100x6 1/2, 100x5, 105x4 1/2

    bent lateral raises( well sorta, i kinda did a closer grip t bar to hit rear delts, but with dumbells, rear lateral raises hurt my shoulder alot!) 45x12, 45x12, 40x10

    cool down/burn out set of db press again 40x12

    weighted abs on tricep pushdown- 110x11-14, 130x10, 140x8, 150x5

    **right shoulder was buggin me, so that kinda affected workout, but definately a good workout, was in a horrible mood today, and the gym made me feel really good, i love the drive home after a hard workout, its euphoric.

    diet:

    meal 1- whey shake

    meal 2- 7 egg whites 1 full egg, 2 slices of wheat toast

    meal 3- chicken breast and wheat pasta

    meal 4- turkey sandwhich on wheat bread

    meal 5-burger kind rodeo burger on 99 cent menu meal... ran outta chicken, brown rice, and wheat pasta, and was on the road with the girlfriend so i had to!

    meal 6- flavorless oatmeal with whey shake

    meal 7- EAS rtd iso protein on the way home from gym(got these for free from work)

    meal 8- prime rib slices, 1 slice wheat toast, and 4 baby red potatoes

    meal 9- 4-5 egg whites and a whey shake in fat free milk

  2. #52
    PR Hungry Winter's Avatar
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    Lookin good.
    Behind the heads? I never liked doing those because not only do they hurt my shoulders, but I also don't do them for fear of injury.

    Diet & training look nice though.

  3. #53
    Pro Bodybuilder rookie03's Avatar
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    yea i just wanted to throw something in the mix...shoulders hurt more lately so i figured it was the arnolds....

    ok yesterday i trained hamstrings/calves...woulda been bi;s but gonna take two weeks of from direct bi work, and hope that my heavy back days still help me grow.

    sldl-135x11, 185x8, 225x5-6, 225x5, 185x8

    laying face first on bench, with db between feet curls- 50x9-10, 55x7, 55x7-8

    seated leg curls- 95x7-8, 95x7, 70x9-10

    seated calf raise machine...weird newer machine i gave a try- i did 4 sets

    seated calf raise (original machine) i did 3-4 sets

    that was it...had to skip the bi;s

    diet:

    meal 1- whey shake

    meal 2- 8 egg whites and 1 full egg- 2 slices wheat bread

    meal 3-chicken breast provolone sandwhich and a little bit of french fries

    meal 4- flavorless oatmeal and whey(pre workout)

    meal 5- whey shake

    meal 6- 2 chicken pitas...2 beers ( i havent drinken anything in 8 months or so...so i had a couple with a buddy, so sue me! i woulda had more but i felt guilty...plus since i havent drinkin in so long i got a buzz offit...light weight)

    meal 7...haha at like 1:30 am-whey shake in reduced fat milk

    5 am meal 8- 4 egg whites and whey shake in fat free milk ( i was still awake)

    *im embarrased to write my diet for this, but its a journal and im allowd to fuck up sometimes.

  4. #54
    PR Hungry Winter's Avatar
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    Lol, don't sweat it. You're not going to die from 2beers bro. Just keep up the nice work & the sound diet and you'll be fine.

  5. #55
    Pro Bodybuilder rookie03's Avatar
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    Diet today:

    meal 1- whey shake and a bowl of flavorless oatmeal

    meal 2- chicken rice bowl

    meal 3- lee lebrada protein bar

    meal 4- wheat spaghetti and 3 slices of prime rib

    meal 5- 6 wheat crackers with pb on it

    meal 6- wheat bread with natty organic pb and low carb black berry jelly

    meal 7- fat free milk with whey

    *todays diet blew...all i could make due with, gotta wait for a pay check to go shopping...i hate being forced to steer off diet...if my meals arent all ready and planned out i panick...kinda sucks..

    tommorow im gonna train chest/back (i think) depends on how the tendanidous is feeling.

    thanks for reading so far.

  6. #56
    Pro Bodybuilder rookie03's Avatar
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    back:

    -under grip bent over barbell rows- 135x12, 155x8-9, 185x5, 205x4 very cheated reps!
    *i have been stuck on bb rows for way to long, so i did a ronnie coleman jay cutler set and cheated the shit outta the 205 to get it up...pretty decent pump.
    -t bar row in corner-135x8, 155x6-7, 165x4 PR!!!
    -pull downs- 225x4 (cheated reps!) 205x5-6, 190x6
    -under grip pull downs- 165x10, 180x7
    -wide grip cable pulls- 105x10, 120x7
    -weighted supinated(closegrip) pull ups-35x6, 35x4....dropset to bw x2 reps.

    thats it...lower back was bothering me, and my stomach was really fucked up so i didnt do deads.

    diet:

    meal 1- whey shake

    meal 2- 7egg whites 1 full egg, 2 slices wheat toast

    meal 3-half a blt on wheat bread and a few fries

    meal 4- turkey sandwhich on wheat bread

    meal 5- whey shake

    meal 6- whey shake and 3 rice cakes

    meal 7- 7 egg whites 1 yolk, oatmeal, and a slice of toast

    meal 8- ??? dont know...too many shakes today so im not sure what to eat right here.

  7. #57
    Pro Bodybuilder rookie03's Avatar
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    diet will be more on track, i bought a 10 pound bag of basmati rice...(i plan my meals around brown rice, i found cutting bread out more , and having more brown rice really helps me lean out)

  8. #58
    Senior Member tman55's Avatar
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    Quote Originally Posted by rookie03
    back:

    -under grip bent over barbell rows- 135x12, 155x8-9, 185x5, 205x4 very cheated reps!
    *i have been stuck on bb rows for way to long, so i did a ronnie coleman jay cutler set and cheated the shit outta the 205 to get it up...pretty decent pump.
    -t bar row in corner-135x8, 155x6-7, 165x4 PR!!!
    -pull downs- 225x4 (cheated reps!) 205x5-6, 190x6
    -under grip pull downs- 165x10, 180x7
    -wide grip cable pulls- 105x10, 120x7
    -weighted supinated(closegrip) pull ups-35x6, 35x4....dropset to bw x2 reps.

    thats it...lower back was bothering me, and my stomach was really fucked up so i didnt do deads.

    diet:

    meal 1- whey shake

    meal 2- 7egg whites 1 full egg, 2 slices wheat toast

    meal 3-half a blt on wheat bread and a few fries

    meal 4- turkey sandwhich on wheat bread

    meal 5- whey shake

    meal 6- whey shake and 3 rice cakes

    meal 7- 7 egg whites 1 yolk, oatmeal, and a slice of toast

    meal 8- ??? dont know...too many shakes today so im not sure what to eat right here.
    if your cutting you may want to cut the rice cakes, toast and yolk out in the pm meals and replace them with greens or white veggies. meal 8, why not go with lean meat of some kind and some greens?

  9. #59
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    nice work out Rook..congrat on PR too!

  10. #60
    Pro Bodybuilder rookie03's Avatar
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    thanks for the advice t man.... yea its just i get done working out at 11 pm usually....sometimes 11:30, so on my way home i have three rice cakes to spike my insulin and slam a whey down...then wait about a half hour and start my meals... u think i should still cut out the toast and stuff since its pwo?

    thanks adida.

  11. #61
    Pro Bodybuilder rookie03's Avatar
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    workout today...quads/calves

    squats- 135x12, 185x12, 245x3 (acclimation), 275x5, 225x10

    bb lunges- 125x8, 135x7, 135x7

    calv work 7 sets

    hack squat-220x10, 270x6

    had to quit their...knees startin acting up

    diet:

    meal 1- kashi cereal and whey shake

    meal 2- spicey pasta ( gf made it for me and brought it work...not to good with spicey food.)

    meal 3- turkey burger

    meal 4- basmati rice, 6 oz of kinders marinated tri tip

    meal 5- rtd iso whey

    meal 6- broccoli, carrots, basmati rice, chicken tenderloins, and a packet of burger king ranch...my girlfriend loves these so when ever we eat their we bring some home.

    meal 7- not sure yet...still eating meal 6.

  12. #62
    Senior Member tman55's Avatar
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    Quote Originally Posted by rookie03
    thanks for the advice t man.... yea its just i get done working out at 11 pm usually....sometimes 11:30, so on my way home i have three rice cakes to spike my insulin and slam a whey down...then wait about a half hour and start my meals... u think i should still cut out the toast and stuff since its pwo?

    thanks adida.
    i didn't realize you workout so late. should be ok.

  13. #63
    Pro Bodybuilder rookie03's Avatar
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    workout- chest

    db bench- 45x12, 60x10, 80x5, 105x4...needed help these...so not a PR, 100x4, 100x5, 80x9

    incline bb- 155x10, 185x5, 155x6, 155x5

    weighted dips- 45lbs x 6, 45lbs x 6
    *was cashed after incline and flat bench.

    cable flys, under grip- 45x10, 45x8

    thats it...tendanidous was acting up again... ive been wearing those wrist supporters that powerlifters wear...they help, but it feels like my wrists are getting weaker when i dont wear it...is that a strong possiblity?

    diet:

    meal 1- whey shake, kashi cereal (YUCK!!)

    meal 2- basmati rice, 7 oz of tri tip

    meal 3- mongolian bbq, lamb, beef, broccoli, and noodles...took my lunch break with girlfriend

    meal 4- bowl of flavorless oatmeal and whey shake

    meal 5- whey shake PWO

    meal 6- 8 egg whites 1 yolk and 2 slices of wheat bread.

    meal 7- might eat another meal...but i also want to get some sleep...i didnt get back from the gym until 12 am tonight so yea.
    Last edited by rookie03; 03-30-2006 at 05:40 AM.

  14. #64
    Senior Member tman55's Avatar
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    nice job rook

  15. #65
    Olympian Bodybuilder SteelSouth's Avatar
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    Good work bro.

  16. #66
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    looks good rook...i'm not sure what you mean by PL wrist supports (wrist wraps???), yes i guess tech. speaking if you wear wrist wraps for every set and exercise i would venture to say yes.

    also are you taking green buldge and white blood??? i thought i remember you saying you were. if so how is it working for ya??

  17. #67
    Pro Bodybuilder rookie03's Avatar
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    pretty good...its weird, when your on it, you dont feel energy...but once you quit taking it your weights drop...haha im outta white blood and i got today left on green bulge and im outl....but since i saw you can buy this stuff in bulk at bulk nutrition in that other thread thats exactly what im goin to do..

  18. #68
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    diet:

    meal 1- whey shake and oatmeal

    meal 2- chicken breast and basmati rice

    meal 3- 3 eggs and 2 slices wheat toast ( girlfriend ran outta eggs)

    meal 4- steak fajitas and flour tortillas

    meal 5- whey shake

    meal 6- rtd isopure drink

    meal 7- 6 chicken tenderloins and 2 slices of raisin toast

    meal 8- 3 slices of deli turkey and mustard

    *reason for edit...ran outta eggs, rice, pasta, and bread, besides rasin bread so i had to make due.


    training: hams/calves/abs/ light bi's

    normal deads (not sldl) 135x12, 185x5, 225x5, 315x6, 345x6

    hamstring curls- 70x12, 80x8, 85x7

    single leg curls on same machine- 30x8, 30x8, 30x8

    hamtractor ( sitting up hamstring curls)- 70x9, 70x6, 70x6

    abs on tricep pushdown- 110x16, 130x12, 130x12, 130x12, 130x10, 130x12

    standing calf raise- 5 sets

    seated calf raise- 4 sets

    face down db hamstring curls- haha shouldnt have done these but tried... 40x5, 30x3...hamstrings cramped so i quit

    barbell curls-60x12, 60x12, 60x12

    db curls- 30x10, 30x8, 30x8
    * i quit after this...i dont want to stop bicep work completely...so i have to take it light to milk the tendanidous.

    just got done with my creatine...ran outta protein...ran outta n02...haha im supplementless till i get payed!
    Last edited by rookie03; 03-31-2006 at 05:43 AM.

  19. #69
    Olympian Bodybuilder SteelSouth's Avatar
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    DL's lookin' good rook, what's your max on those?

  20. #70
    Pro Bodybuilder rookie03's Avatar
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    um i did 365x2 two weeks ago... i think maybe 375.

  21. #71
    Pro Bodybuilder rookie03's Avatar
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    ok tonight: shoulders/triceps

    seated military press- 95x12, 115x10, 135x9, 155x4,
    close grip bench- 135x6, 155x6, 185x7, 195x5,
    weighted dips-45x6, 45x6, 45x6
    seated db press-40x12, 40x10, 40x7
    standing db flies- 15x9, 15x7, 15x9
    rear delt on pec machine- 115x12

    i spotted someone today, and they were doin 275 on bench, and on the 4th rep i had to help him a ton and it FUCKED my tendonidious...im takin next week off besides legs for damn sure.

    diet:

    meal 1-whey shake

    meal 2- steak fajitas on flour toritilla and onions and bell peppers ( ran outta eggs)

    meal 3- 2 chicken pitas

    meal 4- basmati rice and a can of tuna

    meal 5- 2 slices of raising bread with natty pb on it

    meal 6- oatmeal and whey shake

    during workout- carb loader(100carb drink)

    meal 7- 4 chicken tenderloins marinated in mesquite mmmmmm and basmati rice

    meal 8- low fat milk with whey

    for

  22. #72
    Senior Member tman55's Avatar
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    Quote Originally Posted by rookie03
    ok tonight: shoulders/triceps

    seated military press- 95x12, 115x10, 135x9, 155x4,
    close grip bench- 135x6, 155x6, 185x7, 195x5,
    weighted dips-45x6, 45x6, 45x6
    seated db press-40x12, 40x10, 40x7
    standing db flies- 15x9, 15x7, 15x9
    rear delt on pec machine- 115x12

    i spotted someone today, and they were doin 275 on bench, and on the 4th rep i had to help him a ton and it FUCKED my tendonidious...im takin next week off besides legs for damn sure.

    diet:

    meal 1-whey shake

    meal 2- steak fajitas on flour toritilla and onions and bell peppers ( ran outta eggs)

    meal 3- 2 chicken pitas

    meal 4- basmati rice and a can of tuna

    meal 5- 2 slices of raising bread with natty pb on it

    meal 6- oatmeal and whey shake

    during workout- carb loader(100carb drink)

    meal 7- 4 chicken tenderloins marinated in mesquite mmmmmm and basmati rice

    meal 8- low fat milk with whey

    for

    i have had the same thing happen to me too regarding spotting and making the arms hurt. i have set it off just picking up my kid who weighs 60lbs.

    good job rookie.

  23. #73
    PR Hungry Winter's Avatar
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    Feel better bro.

  24. #74
    Olympian Bodybuilder SteelSouth's Avatar
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    Quote Originally Posted by rookie03
    um i did 365x2 two weeks ago... i think maybe 375.
    Naw man you're closer to 400 I would say, 345 x 6 would at least get you to 385-390, especially if you didn't do a lot of working stes leading up to it. Good job.

    My shoulder's fucked, too. Gonna take off chest and shoulders for 1 weeks maybe 2 and do my rotator cuff excercises every day and ice it at night while taking 200mg of Celebrex 3x a day. Luckily my wifes mom manages an Orthopoedic Surgeons office and I get free drugs like anti-inflammatory samples. Hope you get to feelin' better rook.

  25. #75
    Pro Bodybuilder rookie03's Avatar
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    mann your lucky jt...free stuff...i think besides more whey and muscle milk, im gonna have to buy msm, chrodritin, shark cartillage. do you think ibrofen would be nice to add to my week off and icing as well? thanks for the compliment about the 400, but if i did it my back would be rounded out!


    tman... haha its funny nothing inflames it for us in the gym until you do something that shouldnt hurt it, and that ends up being the culprit. a month and a half ago i was picking up my girlfriend and throwin her around and shes only 109 so it shouldnt be any more difficult than some of the shit i do at the gym...WRONG my tendanidous was hurtin really bad.

    Oh yea im sick of ripping all my hair out when i do deadlifts so i shaved my legs...kinda gay... but my calves and quads look much buffer now...kinda weird how something like that can change how your body looks completely.
    Last edited by rookie03; 04-01-2006 at 04:56 PM.

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