CANADA BODYBUILDING - CANADIAN BODYBUILDING FORUM
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  1. #1
    Twirp
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    Default Time to Quit F*cking Around Log

    I am bringing my log over here i started in September from the other site i was residing at and would like to post the complete log so i hope its ok that i make multiple posts...

  2. #2
    Twirp
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    ok im 37 and ready to quit f'ing around and get this body of mine into stellar shape

    i have been training off and on for a few years. when i was 24 i think is when i started hitting the gym but not seriously. i was 148 lbs and 5'7".

    i worked out for a few months eating whatever as my metabolism was quite high but i also smoked and drank and got into the blow once in a while but still made some nice progress. i got up to 155lbs despite my lifestyle and thats when my buddy told me he could get us some roids. i was like "**** Yeah!" i didnt have a clue what they were but i didnt care, i was rather self destructive back then.

    i took 500mgs/week of sust and 400mg/week deca and put on 15 lbs and i was ripped. my diet was shit and i already explained my lifestyle. of course due to my lack of knowledge i didnt use any PCT but it didnt seem to matter.

    i did a couple more cycles like that every once in a while through my 20's and continued my shit lifestyle and got up to 190 lbs and looked awesome. stopped training, decided i wanted to party more.

    one night i fell 3 stories (blitzed out of my mind on blow, e, and tequila) and landed face first into concrete. put me in a coma for 3 days. that pretty much ended my reign of self destruction as i found out i wasnt as invincible as i thought.

    i quit the drugs, quit smoking and i only have a couple beers or drinks once i a while now. i started training again and was interrupted by a tonsillectomy. a couple months later i got back to training and was interrupted by abdominal surgery.

    i have now been training for around 2 years consistently but my diet was shit. I just got my diet dialed in properly (i will post for comments) 3 months ago. i dropped from 210 lbs to 186 lbs but i have a long ways to go to get the body i want.

  3. #3
    Twirp
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    Current Diet:

    supplements:
    Humanofort
    Creatine
    Multi V's
    VeggeGreens
    PhytoBerries
    Animal Pack

    Pre Workout - NO Shotgun, Post - NO Synthesize

    approx 2532kcal, i dont eat at specific times, usually every 2-3 hours is when i get hungry. some days i will have 7 meals and some days only 5

    Meal 1: 250g egg whites (120cal) Butter(18) 1½ Oz (dry weight)Oatmeal (156)
    Meal 2: 6 oz Chicken or Turkey (256) 200g Peas(162) 1oz Almonds(172)
    Meal 3: 1 ½ scoops Syntha 6 (300) 1 apple or pear (80) 3 Fish Oil caps(27)
    Meal 4: 6 oz Tuna (208) 5 oz Carrots (51) 1oz Almonds(172)
    Meal 5: 6 oz Beef (338) 4 Baby Cucumbers (raw)(76) 100g Green beans(raw)(31)
    Meal 6: 1 ½ scoops Syntha 6 (300) Salad or 250g of cooked broccoli and cauliflower(65)

  4. #4
    Twirp
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    Current Routine - DC - 2nd week

    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press - 180 x 16 RP
    Hammer Strength Military Press - 180 x 13 RP
    Tricep Hammer Strength Dip - 180 x 22 RP
    Wide grip Pullups - Body weight x 17 RP
    Rack Deads to mid shin - 390 x 6 reps, 300 x 10 reps

    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls - 75 x 19 RP
    Pinwheel Curls - 30 x 18 RP
    Seated Calf Raise - 135 x 10 reps, 15 sec hold at bottom of reps
    Lying Leg Curls - 70 x 22 RP
    Leg Press - 540 x 6 reps, 180 x 20 Widow Maker

    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline smith press - 205 x 14 RP
    Upright row - 70 x 19 RP
    Incline skullcrushers - 80 x 19 RP
    Neutral grip chins - body weight x 16 RP
    Hammer strength low row - 230 x 18 RP

    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls - 45 x 14 RP
    Reverse GRip 1 arm cable curls - 30 x 20 reps
    Standing Calves 315 x 11 reps
    Straight Leg Deads - 185 x 10 reps (could have done more if i had straps with me)
    Hack Squats - 270 x 8 reps, 135 x 20 widowmaker

    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips - Body-weight + 45 plate - 18 RP
    Military Front Smith Press - 140 x 11 RP (not including bar)
    Rope Pressdown - 100 x 23 RP
    Underhand Chins - Body-weight x 19 RP
    T-Bar Rows - 135 x 6 reps, 90 x 11 reps

    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls - 70 x 16 RP
    Hammer Curls - 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
    Seated Calf Raise - 140 x 10, 15 sec stretch at bottom of reps
    Seated Leg Curls - 150 x 20 RP
    Free Squats Ass to Grass - 155 x 10, 135 x 14 widowmaker (i have not done free squats in a long time let alone ass to grass)

  5. #5
    Twirp
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    Sept 2 pic (186 lbs) and approx 24 months ago (170 lbs) pic attached

    just started eating properly 3 months ago. i take saturdays off from diet and eat whatever.

    i dont have measurements from older pic

    Sept 2 measurements

    Wrist - 7"
    Chest 42"
    Waist 36" (at belly button)
    Forearm - 12.5"
    Bicep - 15"
    Thigh - 22.5"
    Calf - 15.5"
    Shoulders - 49.5"

    approx 24 mos ago
    Click image for larger version. 

Name:	24 months ago approx.jpg 
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    sept 2
    Click image for larger version. 

Name:	Sept 2-11.JPG 
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ID:	28563

  6. #6
    Twirp
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    Beginning of 3rd week DC. Felt strong this morning and was able to increase weight on all exercises. Last Time (LT) weight posted followed by Todays weight

    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press - (LT) 180 x 16 RP, Today: 190 x 16 RP
    Hammer Strength Military Press - (LT) 180 x 13 RP, Today: 190 x 14 RP
    Tricep Hammer Strength Dip - (LT) 180 x 22 RP, Today: 200 x 25 RP
    Wide grip Pullups - (LT) Body weight x 17 RP, Today: BW + 10lbs x 18 RP
    Rack Deads to mid shin - (LT) 390 x 6 reps, 300 x 10 reps, Today: 405 x 6 reps, 315 x 10 reps

    Cardio: had to cut cardio short today to 10 mins because the guy that started his cardio beside me when i was 8 mins in had BO so bad i couldnt f*ckn breathe!

    so overall other than cardio i would say today was a success...

  7. #7
    Twirp
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    Stellar day at the gym, i love this style of training!

    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls - (LT) 75 x 19 RP, Today 85 x 19 RP
    Pinwheel Curls - (LT) 30 x 18 RP, Today 35 x 15 RP
    Seated Calf Raise - (LT) 135 x 10 reps, Today 135 x 12 DC Reps
    Lying Leg Curls - (LT) 70 x 22 RP, Today 80 x 25 RP
    Leg Press - (LT) 540 x 6 reps, 180 x 20 WM, Today 540 x 10 reps, 270 x 20 WM

    Cardio: 20 mins 130-140 Heart Rate

  8. #8
    Twirp
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    Loving DC

    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline smith press - (LT) 205 x 14 RP, Today: 215 x 14 RP
    Upright row - (LT) 70 x 19 RP, Today: 80 x 20 RP
    Incline skullcrushers - (LT) 80 x 19 RP, Today: 70 x 24 RP. i scaled the weight back a bit to increase RP reps
    Neutral grip chins - (LT) body weight x 16 RP, Today: BW + 10lbs x 18RP
    Hammer strength low row - (LT) 230 x 18 RP, Today: 250 x 23 RP

    Cardio 20 mins

    last night workout

    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls - (LT) 45 x 14 RP, Today: 45 x 15 RP
    Reverse Grip 1 arm cable curls - (LT) 30 x 20 reps, Today: 45 x 14 reps
    Standing Calves (LT) 315 x 11 DC reps, Today 315 x 12 DC reps
    Straight Leg Deads - (LT) 185 x 10 reps, Today: 185 x 15 reps
    Hack Squats -(LT) 270 x 8 reps, 135 x 20 WM,Today:270 x 10 reps, 135 x 20 WM

    no cardio


    did i mention i love this routine...

    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips - (LT)Body-weight + 45 plate x 18 RP, Today: +55lbs x 16 RP
    Military Front Smith Press -(LT)140 x 11 RP (not including bar), Today: 140x16 RP
    Rope Pressdown - (LT) 100 x 23 RP, Today: 100 x 25 RP
    Underhand Chins - (LT) Body-weight x 19 RP, Today: +10lbs x 18 RP
    T-Bar Rows - (LT) 135 x 6 reps, 90 x 11 reps, Today: 135 x 7 reps, 90 x 12 reps

  9. #9
    Twirp
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    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:70 x 16 RP
    Today: 80 x 16 RP

    Hammer Curls -
    Last Time: 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
    Today: 45 x 11 reps

    Seated Calf Raise -
    Last Time:140 x 10 DC reps
    Today: 135 x 12 DC reps

    Seated Leg Curls -
    Last Time: 150 x 20 RP
    Today: 150 x 21 RP

    Free Squats -
    Last Time: 155 x 10, 135 x 14 widowmaker
    Today: 185 x 10, 135 x 20 WM

    the stretching is as murderous as the lifting!!


    Todays workout:

    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press -
    Last Time: 190 x 16 RP
    Today: 200 x 16 RP

    Hammer Strength Military Press -
    Last Time: 190 x 14 RP
    Today: 200 x 10 RP

    Tricep Hammer Strength Dip -
    Last Time: 200 x 25 RP
    Today: 210 x 25 RP

    Wide grip Pullups -
    Last Time: BW + 10lbs x 18 RP
    Today: BW + 15 lbs x 16 RP

    Rack Deads to mid shin -
    Last Time: 405 x 6 reps, 315 x 10 reps
    Today: 405 x 7 reps, 315 x 11 reps


    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls -
    Last Time: 85 x 19 RP
    Today: 85 x 21 RP

    Pinwheel Curls -
    Last Time: 35 x reps
    Today: 35 x 16 reps

    Seated Calf Raise -
    Last Time: 135 x 12 DC Reps
    Today: 135 x 12

    Lying Leg Curls -
    Last Time: 80 x 25 RP
    Today: 80 x 26 RP

    Leg Press -
    Last Time: 540 x 10 reps, 270 x 20 WM
    Today: 560 x 10 reps, 290 x 20 WM

  10. #10
    Twirp
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    in case i am confusing anyone i am posting 3 separate day workouts in one post until i catch up to current day...


 
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