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Default xstraight_hatex's training log - 06-01-2013, 09:12 AM

Welcome Everyone!

My name is Josh and I will be sharing with you my training routine(s), diet plan, as well as posting progress pictures and videos.
If anyone has any question's at all please feel free to ask! I will do my best to get back to you!

This is what I have been up to the last few weeks!

Currently I am at 188.1 pounds at 10.84% bodyfat. I would like to be under 10% closer to 7% or 8%. Ultimate goal is to be 196 pounds for contests.

Cardio will consist of HIIT 3 times a week for 20 minutes and 15 minutes of HIIT the night before training quads.

Weight training will be 3 days on 1 day off, 2 days on 1 day off, repeat.

Tempo for all lifts will be 4010: 4 sec. eccentric and 1 sec concentric, unless otherwise posted.

13 May 2013
Back/Hamstrings

Straight arm pulldowns
35x8
35x8
35x8
35x8+drop sets to failure

Reverse Grip Pulldown
100x8
120x8
130x8
130x8+drop sets to failure

BB Row
165x8
165x8
165x8+drop set to failure

One Arm Row
30x8
40x8
40x8+drop set to failure

Stiff Leg Deadlift
135x8
155x8+drop set to failure
*was not able to complete full work out, had to leave gym due to a family emergency.

14 May 2013
Chest/Biceps

Flat BB Press
135x8
145x8
145x8
145x8+drop sets to failure

Incline DB Press
40x8
45x8
50x8
50x8+drop sets to failure

Flat DB "press flye"
40x8
35x8
30x8+drop sets to failure

Machine Fly superset with Pushups-failure
115x8-pushups 13
115x8-pushups 12
115x8+drop sets to failure-pushups 10

Machine Preacher Curl
95x8
100x8
100x8+dropsets to failure

Seated DB Curl
25x8
20x8
20x8+drop sets to failure

Cable Curl
22.5x6+2 partial
17.5x8
17.5x8+drop sets to failure

15 minutes HIIT on spin bike 30 sec.work 30 sec. rest.

15 May 2013
Quads/Calves

Leg Extensions
100x8
140x8
160x8
160x8+drop sets to failure

Hack Squat
90x8
180x8
225x8
225x6+drop sets to failure

Lunge
4 sets of 20 each leg

Leg Press
90x20
135x20
135x20
135x20

Seated Calf Raise
100x8+drop sets to failure
100x8+drop sets to failure
75x8+drop sets to failure

Standing Calf Raise
BWx8
135x8
225x8
225x8+drop sets to failure

16 May 2013
HIIT 20 minutes

17 May 2013
Back/Hamstrings

Wide Grip Assisted Pullups
-100x8
-90x8
-80x8
-70x8
-70x8
-80x8+drop sets to failure

Hammer Strength Row
90x8
90x8
90x8
90x8+drop sets to failure

Two Arm Db Row
45x8
50x8
50x8
50x8+drop sets to failure

Deadlift
135x8
225x8
225x8+drop sets to failure

Seated Leg Curl
90x8
105x8
135x8
135x8+drop sets to failure

Leg Press Feet High and Wide
270x8
360x8
360x8
360x8+drop sets to failure

Lying Leg Curl
65x8
95x8
95x8
95x8+drop sets to failure

18 May 2013
Delts/Triceps

DB Seated Lateral Raise
15x8
20x8
25x8
25x8+drop sets to failure

DB Bent over Lateral Raise
20x8
20x8
20x8
20x8+drop sets to failure

Cable Lateral Raise
10x12
7.5x12
7.5x12

Machine Shoulder Press
45x8
45x8
45x8
45x8+drop sets to failure

Pressdowns
50x8
65x8
72.5x6+2 partials
65x8+drop sets to failure

Skullcrusher
60x8
70x8
70x8
60x8+drop sets to failure

Dips
BWx10
BWx8
BWx7

Two Arm Cable Kickback
5x8
7.5x8
10x8
15x8+drop sets to failure

19 May 2013
20 minutes HIIT

20 May 2013
Chest/Biceps

Incline BB Press
115x8
135x8
135x8
135x8+drop sets to failure

Incline Machine Press
50x8
50x8
50x8
50x8+drop sets to failure

Flat DB Press
50x8
50x8
50x8
50x8+drop sets to failure

Dips to failure
BWx11
BWx9
BWx7

Two Arm Cable Curl
17.5x8
22.5x8
22.5x8+drop sets to failure

BB Curl
40x8
40x8
40x8+drop sets to failure

Incline DB Curl
25x8
20x8
20x6+2partials+ drop sets to failure

21 May 2013
Back/Hamstrings

Underhand Grip Cable Row
100x8
120x8
140x8
140x8+drop sets to failure

One Arm DB Row
40x15
40x15
40x15
40x15

Overhand BB Row
135x8
135x8
135x8
135x8

Pullups
BWX8
BWX8
BWX8
BWX8
Super set with
Wide Grip Pulldowns
100x8
100x8
100x8
100x8

Stiff Leg Dead lift
135x8
135x8
135x8

Leg Curl with stability ball
8/8/8

Seated Leg Curl sitting up right
100x8
100x8
Super set with
Seated Leg Curl sitting back
100x8
100x8

22 May 2013
Quads/Calves

Squat
135x8
155x8
185x8
205x8

Hack Squats
180x8
225x8
225x8
225x8+drop sets to failure

Walking Lunges per side
15/15/15/15

Leg Press super set with Leg Extensions
135x8 90x8
180x8 90x8
225x8 80x8
225x8 80x8

Standing Calf Raise
225x8
225x8
225x8
225x8+drop sets to failure

Leg Press Calf Raise
135x8
135x8
135x8
135x8+drop sets to failure

Seated Calf Raise
75x8
75x8
75x8
75x8+drop sets to failure

23 May 2013
20 Minutes HIIT

24 May 2013
Chest/Biceps

Inline DB Press
50x8
60x8
70x8
80x8+drop sets to failure

Incline DB Flye
30x8
30x8
30x8
30x8+drop sets to failure

Flat DB Press
50x8
70x8
70x7
65x8+drop sets to failure

Cable Cross Overs-emphasize on max stretch
15x8
15x8
15x8
15x8+drop set to failure

BB Curl
40x8
60x8
60x8
60x8+drop sets to failure

Reverse Cable Curl
30x8
30x8
30x8
30x8+drop sets to failure

Seated DB Curl
20x15
15x16
10x20
10x20


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-01-2013, 10:02 AM

Ill be following along. Are you going to put up any recent pics?


OFWGKTA
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Default 06-01-2013, 10:04 AM

And welcome ipyu!


OFWGKTA
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Default 06-01-2013, 01:47 PM

Quote:
Originally Posted by ShawnD View Post
Ill be following along. Are you going to put up any recent pics?
Thank you ShawnD! I don't have any recent photos but will get some posted soon.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-01-2013, 04:54 PM

25 May 2013
Delts

Rear Delt Reverse Pec Flye
75x8
90x8
90x8
90x8+drop sets to failure

Standing Cable Rear Delt Raise
10x8
7.5x15
5x15
5x15

Seated DB Lateral Raise
20x8
20x8
20x8
20x8

DB Shoulder Press
25x20
20x20
15x20
15x20

The following weeks work outs are a light week. Reps will be higher with a faster tempo 3 second negative 1 second positive. Rest time between sets is 40 seconds.

27 May 2013
Quads/Calves

Leg Extension
100x8
130x8
130x8

Leg Press(feet low)
135x20
135x20
135x20
135x20

Leg Press(feet high)
180x8
225x8
275x8
320x8

Leg Extension super set with Walking Lunges
70x20 BWx15
70x20 BWx15
60x20 BWx15

Donkey Calf Raise
150x8
200x8
200x8
200x8

Standing Calf Raise
225x8+ 3 drop sets to failure
270x8+ 3 drop sets to failure
270x8+ 3 drop sets to failure
270x8+ 3 drop sets to failure

28 May 2013
Delts/Triceps

One Arm Cable Lateral Raise
10x10
10x10
10x10
10x10

Seated DB Lateral Raise
10x20
10x20
10x20
10x20

Two Arm DB Front Raise
15x10
15x10
15x10
15x10

Rear Cable Flye
5x15
5x15
5x15
5x15

Machine Shoulder Press
30x10
50x10
70x10
90x10

One Arm Cable Pressdown
20x10
25x10
20x8+2 partials
15x10

Overhead Rope Extension
25x20
20x20
15x17+3 partials
15x15+5 partials

Skull Crushers
60x8
70x8
70x8
70x8+2 drop sets to failure

29 May 2013
Back/Hamstrings

Under hand Seated Cable Row Super set with Reverse Grip Pulldowns
140x10 120x10
140x10 120x10
120x10 100x10
120x10 100x10

Supported Bent Over BB Row
80x10
100x10
110x10
110x10

MTS Hammer Strength Row
40x20
50x20
50x20
50x20

Lying Leg Curl (in hip extension)
65x10
70x10
70x10
70x10

Stiff Legged Dead Lift
115x20
115x20
115x20
115x20

Seated Leg Curl
100x8
120x8
150x8
150x8+2 drop sets to failure

PM: jogged 15 minutes

31 May 2013
Quads/Calves

Squats
135x20
135x20
135x20
135x20

Hack Squats
225x8
225x8
225x8
225x8+1 drop set to failure

Walking Lunges
BWx20 per side
BWx20 per side
BWx20 per side
BWx20 per side

Leg Extension
30x10
30x10
30x10
40x10

Seated Calf Raise
75x8+ 3 drop sets to failure
85x8+ 3 drops sets to failure
85x8+ 3 drops sets to failure

Standing Calf Raise
275x8+ 2 drop sets to failure
185x8+ 3 drop sets to failure
185x8+ 3 drop sets to failure

1 June 2013
Started very first cycle of 17-Pro Andro by LG Sciences.

Chest/Biceps
Incline DB Press
70x10
80x10
80x10
80x8+2 partials

Incline Smith Machine Press(while trying to squeeze my hands together during every rep)
115x10
115x10
115x10
115x10

Flat Db Flye
30x10
35x10
30x10
30x10

Hammer Stength Machine Press(while trying to squeeze hands together on all reps)
25x20
30x20
35x20
35x15 dropped 5 pounds finished 5 more reps

Machine Preacher Curl
95x8
100x8
105x8
105x6+2 partials+ 3 drop sets to failure

One Arm DB Preacher Curl
20x8
20x8
20x8
20x8+2 drop sets to failure

Two Arm High Cable Curl
15x20
15x20
15x20
15x20


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-01-2013, 08:41 PM

Welcome aboard brother! Great start to the log! Let's tear it up!


Socrates: "All men's souls are immortal, but the souls of the righteous are immortal and divine."
Current Supplements: Protein (varies) - ON Optimen Vitamins - PreSurge Unleashed - SciVation Xtend (Recovery)[FONT=Tahoma]








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Default 06-02-2013, 03:17 PM

Quote:
Originally Posted by RickB View Post
Welcome aboard brother! Great start to the log! Let's tear it up!
Thank you RickB! I plan on it!


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-03-2013, 01:55 PM

Nice Log nice to have you hear.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 06-04-2013, 01:47 PM

Quote:
Originally Posted by RoaringMad Mac View Post
Nice Log nice to have you hear.
Thank you!


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-04-2013, 01:55 PM

Tempo on all lifts is a 4 second negative and 1 second positive. Rest periods are 40 seconds.

3 June 2013
Delts/Triceps

Bent Over DB Rear Laterals
10x8
20x8
20x8
15x8+2 drop sets to failure

Seated DB Lateral Raise
20x8
20x8
20x8
20x8+ 2 drop sets to failure

One Arm Cable Lateral Raise
10x12
7.5x12
7.5x12
7.5x12

Two Arm DB Front Raise
5x20
7x20
10x20
10x20

Reverse Grip Pressdown
35x8
57.5x8
72.5x8
72.5x8+ 4 drop sets to failure

Overhand Cable Pressdown
65x12
57.5x7-5
50x12
50x12

Close Grip Bench Press
135x8
135x8
135x8
135x8+2 drop sets to failure

pm cardio: set timer for 15 minutes and did 10 100 meter sprints.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-04-2013, 01:55 PM

Tempo on all lifts is a 4 second negative and 1 second positive. Rest periods are 40 seconds.

3 June 2013
Delts/Triceps

Bent Over DB Rear Laterals
10x8
20x8
20x8
15x8+2 drop sets to failure

Seated DB Lateral Raise
20x8
20x8
20x8
20x8+ 2 drop sets to failure

One Arm Cable Lateral Raise
10x12
7.5x12
7.5x12
7.5x12

Two Arm DB Front Raise
5x20
7x20
10x20
10x20

Reverse Grip Pressdown
35x8
57.5x8
72.5x8
72.5x8+ 4 drop sets to failure

Overhand Cable Pressdown
65x12
57.5x7-5
50x12
50x12

Close Grip Bench Press
135x8
135x8
135x8
135x8+2 drop sets to failure

pm cardio: set timer for 15 minutes and did 10 100 meter sprints.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-04-2013, 02:19 PM

My current diet plan that I use as a guide.

Meal 1
4 Egg Whites
5 Whole DHA eggs
49g protein, 25g fat

Meal 2
2.5 scoops Whey
40g oat meal
49g protein, 40g carbs

Meal 3
7 oz Lean Meat (Turkey, Chicken, Beef)
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 4
2.5 scoops Whey
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 5
7 oz Lean Meat (Turkey, Chicken, Beef)
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 6
4 Egg Whites
5 Whole DHA eggs
49g protein, 25g fat

2700 Calorie

Current Supplements;

Orange Triad-6 tablets-2 @ breakfast 2 @ lunch and 2 @ Dinner
17-Pro Andro- 4 1.5ml servings spread 4 hours apart
Cissus- 1g a day in meal 2

Pre-Work out
Hydraulix Launch
Allmax Nutrition Creatine-5g

Intra Work out
30 min. into work out I add 30g of a weight gainer

Post Work out
31g Casein
31g Whey Isolate
10g L-Leucine
10g Glutamine
9g Psyllium Husk
1000mg Vitamin C
800 IU Vitamin E
300mg ALA

Before Bed
Prima Force ZMA- 3 capsules


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-04-2013, 02:19 PM

My current diet plan that I use as a guide.

Meal 1
4 Egg Whites
5 Whole DHA eggs
49g protein, 25g fat

Meal 2
2.5 scoops Whey
40g oat meal
49g protein, 40g carbs

Meal 3
7 oz Lean Meat (Turkey, Chicken, Beef)
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 4
2.5 scoops Whey
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 5
7 oz Lean Meat (Turkey, Chicken, Beef)
30 Almonds or 10tsp Peanut Butter or 5 oz Avocado or 5tsp Olive/Flax/Enova Oil
49g protein, 25g fat

Meal 6
4 Egg Whites
5 Whole DHA eggs
49g protein, 25g fat

2700 Calorie

Current Supplements;

Orange Triad-6 tablets-2 @ breakfast 2 @ lunch and 2 @ Dinner
17-Pro Andro- 4 1.5ml servings spread 4 hours apart
Cissus- 1g a day in meal 2

Pre-Work out
Hydraulix Launch
Allmax Nutrition Creatine-5g

Intra Work out
30 min. into work out I add 30g of a weight gainer

Post Work out
31g Casein
31g Whey Isolate
10g L-Leucine
10g Glutamine
9g Psyllium Husk
1000mg Vitamin C
800 IU Vitamin E
300mg ALA

Before Bed
Prima Force ZMA- 3 capsules


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-08-2013, 08:54 PM

It's been one week since starting my cycle of 17-Pro Andro by LG Sciences. I feel like my strength has increased. I have dropped from 188.1 pounds down to 186.6 pounds. Stomach area looking leaner.

4 June 2013
Quads/Calves

Leg Extensions Super set with Leg Press
70x8 270x8
80x8 360x8
90x8 450x8
100x8+3 drop sets to failure 450x8+3 drop sets to failure

Bulgarian Split Squat
BW/20
BW/20
BW/20
BW/20

Hack Squat
225x8
225x8
225x8
225x8+ 2 drop sets to failure

Leg Press Calf Raise
135x8
180x8
225x8
225x8+3 drop sets to failure

Seated Calf Raise(slow)
70x15
60x15
50x15
50x15

Body weight Standing Calf Raise
BWx40
BWx40
BWx40

5 June 2013
Back/Hamstrings

Straight Arm Pull Down
45x8
45x8
45x8
45x8+ 3 drop sets to failure

One Arm Row
50x8
50x8
50x8
50x8+ 3 drop sets to failure

Underhand Cable Row
140x8
140x8
140x8
140x8+ 3 drop sets to failure

Wide Grip Assisted Pull Ups
-100x20
-100x12-8
-120x20
-110x20

Seated Leg Curl
120x8
135x8
150x8
150x8+ 3 drops sets to failure

One Leg Press
0x20
0x20
0x20
0x20

Lying Leg Curl
80x8
125x8
120x8
120x8+ 3 drop sets to failure

6 June 2013
Ran 1.75 miles in 17:35

7 June 2013
Delts/Triceps

Giant Set
Seated Db Lateral: 20x8 20x8 25x8 25x8+3 drop sets to failure
Db Shoulder Press: 40x8 40x8 40x8 40x8+3 drop sets to failure
2 Arm DB Front Raise: 10x8 12x8 15x8 15x8+3 drop sets to failure
Reverse Pec Deck: 70x20 70x20 70x20 70x20

Overhead Rope Tri Extension
15x15
20x15
30x15
30x15

Skull Crusher
70x8
80x8
90x8
80x8

2 Arm DB Kickbacks
10x20
8x20
8x20
8x20

8 June 2013
Chest/Biceps

Flat BB Press
135x8
155x8
185x8
185x8+3 drop sets to failure

Incline DB Press
70x8
60x8
60x8
60x8+3 drop sets to failure

Flat DB Press
50x15
50x12
45x15
45x14

Incline DB Flye
30x8
30x8
30x8
30x8+3 drop sets to failure

2 Arm Cable Curl(elbows behind me)
20x8
25x8
25x8
25x8+3 drop sets to failure

Seated DB Curl
20x8
20x8
20x8
20x8+2 drop sets to failure

BB Preacher Curl
55x8
65x8
65x8
65x5+3 drop sets to failure.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-08-2013, 11:11 PM

Hey xstraight_hatex!! Gonna assume you are Straight Edge??? I am also!! Just hit 12 yrs this April. I used to be pretty active here before I had my son/ lifting injuries! Once im back I look forward to getting to know you!!

xxx


" And this time I really mean it when I say it... LIGHT WEIGHT BABY" - King Ronnie after 2011 neck surgery.


Good nutrition is Universal

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Default 06-09-2013, 01:47 PM

Quote:
Originally Posted by JohnBeef View Post
Hey xstraight_hatex!! Gonna assume you are Straight Edge??? I am also!! Just hit 12 yrs this April. I used to be pretty active here before I had my son/ lifting injuries! Once im back I look forward to getting to know you!!

xxx
JohnBeef that is awesome, 12 years! I am going on 17 years now.


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-11-2013, 05:22 PM

10 June 2013

AM: 300m sprint- 55 seconds. 1.5 mile run-14:23minutes
PM: Back/Hams

Wide Grip Pull down(2 second hold at bottom)
120x8
130x8
140x8
150x8+3 drop sets to failure

Reverse Grip Seated Row
110x8
120x8
130x8
130x8+3 drop sets to failure

Bent Over BB Row
135x8
145x8
150x8
150x8+3 drop sets to failure

One Arm DB Row
50x8
50x8
50x8
50x8+3 drop sets to failure

Hyper Extensions
25x10 drop set just BWx10
25x10 drop set just BWx10

Lying Leg Curl(hip extension) super set with Lying Leg Curl(Hips up)
65x8 65x8
75x8 75x8
75x8 75x8
75x8 75x8+1 drop set to failure

Stiff Leg Dead lift(toes on a plate and facing out)
115x20
115x20

11 June 2013
Chest/Biceps

Incline BB Press(trying to brings hands together)
135x8
135x8
140x8
140x8+3 drop sets to failure

Giant set for following: resting 3 minutes between each round
60 degree DB Incline Press
60x8
65x8
65x8
65x7+3 drop sets to failure

Flat DB Flye
30x8
30x8
30x8
30x8+2 drop sets to failure

Machine Pec Flye
115x10
110x10
105x10
100x9.5

Pushups to failure
19/14/14/12

Machine Preacher Curl
80x8
95x8
105x8
105x6-2 partials+3 drop sets to failure

Seated DB Curl
20x8
25x8
25x8+2 drop sets to failure

Parallel Rope Cable Curl
42.5x8
50x8
50x8+3 drop sets to failure

PM: 15 minutes of HIIT


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-15-2013, 03:22 PM

12 June 2013
Quads/Calves

Giant Super Set A:
Leg Extension: 70x8 80x8 90x8 100x8+3 dropsets to failure
Hack Squat: 180x8 225x8 270x8 270x8
BB Walking Lunge: 70x12 70x12 70x12 70x12
Leg Press: 135x20 180x20 180x20 180x20

Giant Super Set B:
Hack Squat(feet together): 225x10 225x10 225x10 225x10
Leg Press(feet low):180x10 180x10 180x10 180x10
Leg Press(feet wide): 180x10 180x10 180x10 180x10
Leg Extension: 50x10 50x10 50x10 50x10

Seated Calf Raise:
90x8+3 drop sets to failure
90x8+3 drop sets to failure
90x8+3 drop sets to failure

Standing Calf Raise
185x8
205x8
225x8
225x8+ 2 drop sets to failure

14 June 2013
Back/Hamstrings

Wide Grip Assisted Pullup:
-70x8
-50x8
-40x8
-30x8
-30x8
-30x8+ 3 drop sets to failure

Supported Machine Row
75x8
75x8
80x8
90x8+3 drop sets to failure

2 Arm Incline DB Row
50x8
60x8
55x8
55x8+3 drop sets to failure

Dead Lifts
135x8
225x8
315x5
275x8+3 drop sets to failure

Seated Leg Curl
100x8
130x8
130x8
130x8+3 drop sets to failure

Leg Press(feet high and wide)
180x8
270x8
360x8
360x8

Lying Leg Curl
70x8
90x8
110x8
110x8+3 drop sets to failure

15 June 2013
Update on stats:
183 pounds at 10.92%

Delts/Triceps

Seated DB Lateral Raise
20x8
25x8
20x8
20x8+3 drop sets to failure

Bent Over DB Real Lateral Raise
15x15
10x15
10x15
10x15

Cable Lateral Raise
10x8
10x8
10x8
10x8+3 drop sets to failure

Machine Shoulder Press
80x8
90x8
90x8
90x8+3 drop sets to failure

Cable Press down(elbows behind me)
90x12
110x12
110x12
110x12

Skull Crushers
40+barx8
50+barx8
60+barx8
60+barx8+ 3 drop sets to failure

Dips
BWx8
BWx8
BWx8
BWx8

2 Arm Cable Kickbacks
10x20
10x20
10x20
10x20


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-21-2013, 06:05 PM

17 June 2013
Chest/Biceps

Incline BB Press
115x8
135x8
155x8
155x8+3 drop sets to failure

Incline Machine Press
50x8
60x8
60x8
60x8+3 drop sets to failure

Flat DB "Press Flye"
35x8
40x8
45x8
50x8+2 drop sets to failure

Dips
bwx8
bwx6
bwx5
bwx5

2 Arm Cable Curl(facing away)
22.5x8
27.5x8
27.5x8
27.5x5-3+ 3 drop sets to failure

BB Curl
60x8
50x8
50x8
60x5-3+3 drop sets to failure

Incline BB Curl
25x8
25x5-3partials
20x8

I feel stronger. Seems to me that I am lifting 5-10 pounds heavier. Pumps feel amazing and full!

18 June 2013
Back/Hamstrings

Underhand Seated Cable Row
120x8
140x8
150x8
150x8+3 drop sets to failure

One Arm DB Row
50x8
60x8
60x8
60x8+3 drop sets to failure

BB Row
135x12
155x12
145x12
145x12

Assisted Pullups super set with Pull downs
-30x10 120x8
-50x9 120x8
-60x10 120x8+3 drop sets to failure

Seated Leg Curl
120x8
140x8
160x8
160x8+3 drop sets to failure

Lying Leg Curl(hip extension) super set with Lying Leg Curl(hips down)
65x8 65x8
75x8 75x8
80x8+3 drop sets failure 80x8+3 drop sets to failure

19 June 2013
Quads/Calves

Squat
135x8
185x8
225x8
275x8

Hack Squat
225x8
270x8
270x8
270x8+3 drop sets to failure

Walking Lunges
bwx15
bwx15
bwx15
bwx15

Leg Press super set with Leg Extension
225x8 50x8
270x8 70x8
360x8 70x8
360x8 70x8

Standing Calf Raise
225x8
225x8
225x8
225x8

Leg Press Calf Raise
225x8
225x8
225x8
225x8+3 drop sets to failure

Seated Calf Raise
90x8
90x8
90x8
90x8+3 drop sets to failure

20 June 2013
Chest/Biceps

45' Incline DB Press
50x8
70x8
80x8
80x8+3 drop sets to failure

30' Incline DB Flye
30x8
35x8
40x8
40x8+2 drop sets to failure

Flat BB Press
135x15
135x15
125x11
125x12

Cable Cross Over
10x20
10x20
10x20
10x20

BB Curl
60x8
60x8
60x8
60x8+3 drop sets to failure

Low Cable Curl
30x8
35x8
42.5x8
42.5x8+3 drop sets to failure

Seated DB Curl
15x20
15x20
15x20
15x20

This ends my 6 weeks with this program. I will be taking Friday-Sunday off to rest and put together a new plan of attack.

Here are some recent photos from 20 June work out.



Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
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ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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Default 06-30-2013, 12:39 PM

It has been a very busy week for me. Training clients and spending time with the family. Also I have been having problems trying to get on to the forums. Not sure if it's site issue or my computer.

I am starting something new as far as training goes. I will be training seven days a week only taking time off as needed.

24 June 2013
Biceps/Hamstrings

Hammer Strength Machine Preacher Curl
45x12
50x10
60x8
60x8

Seated DB Curl
35x8
40x8
40x8
35x8

Cable Curl
50x10
50x10
50x10
50x10

Seated Leg Curl Leaning Forward Super set With Seated Leg Curl Leaning Back
100x8 130x8
100x8 130x8
100x8 130x8
100x8 130x8

Smith Machine Stiff Leg Dead Lift
135x10
135x10
155x10
155x10

25 June 2013
Chest/Delts/Calves

BB Bench Press
135x15
155x12
185x10
205x8
215x5

DB Incline Press
80x8
75x7
70x8
60x9

Decline DB Flye
40x8
30x10
30x10
30x10

DB Shoulder Press
35x10
40x10
40x10

DB Lateral Raise
20x10
20x10
20x10

Rear Delt Cable Flye
10x10
15x10
15x10

Donkey Calf Raise
250x8
250x8
250x8

Leg Press Calf Raise
225x8
225x8
225x8

26 June 2013
Quads

Squat
135x15
185x12
225x10
275x8
275x8
295x6

Leg Press
530x10
710x8
710x8

Leg Extension super set with Walking Lunges
190x10 BWx10
205x10 BWx10
205x10 BWx10

27 June 2013
Back/Triceps

Pull ups(one sec pause at top)
BWx10
BWx10
BWx7
BWx6

Seated Wide Cable Row
120x10
140x10
160x10
160x10

DB Row
60x10
60x10
60x10
60x10

Deadlift
135x10
225x10
315x8

Triceps Pressdown
80x12
87.5x8
80x8

Skull Crusher
80x12
80x12
80x11

Overhead Cable Triceps Extension
65x8
65x10
65x10

[ame="http://youtu.be/wHcilypbB8E"]http://youtu.be/wHcilypbB8E[/ame]


Repping LG Sciences http://www.lgsciences.com/ SAVE 30% USE CODE nalder30
Hydraulix Athlete http://hydraulix.refr.cc/5Q9WQQ3
Follow me on Instagram @joshnalder
Personal Trainer
NASM-CPT
ISSA-CFT, FT
IKFF-CKT LEVEL 1

Training Log: http://forum.illpumpyouup.com/showthread.php?t=15459

Disclaimer : The above post is my own PERSONAL OPINION and DOES NOT REPRESENT the official position of any company or entity. It DOES NOT constitute medical advice.
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