MilitaryMuscle

Well i thought id start a journal so here we go.
I'm gonna try this split out for a while and see how it goes and how long i last. I was doing DC prior to this but i have no training partner right now and with DC i think its alot better to have one considering your going to failure 3 times per set. Id rather not use machine the whole time so i thought this would work pretty well.
Day 1- Chest/Biceps
Day 2- Quads/Hams
Day 3- Shoulder/Tri
Day 4- Back

Its still gonna be low volume 3 sets per bodypart. One set is gonna be a heavy set 4-6, followed by a RP set and then a widowmaker type set. Ive been liking it so far. I'm using a 2 exercise rotation.

Chest/Bi A-
BB Incline (SS)
HS Incline (RP)
Pec Dec Push Presses (WM)
Standing Barbell Curl (SS)
E-Z Bar Preacher Curl (RP)
HS Seated Curl (WM)

BB Flat Bench (SS)
DB Flat (RP)
DB Flat Fly's (WM)
Standing Alt Dumbell Curls (SS)
One Arm Preacher Curls (RP)
Rope Cable Curls (WM)

Legs A-
BB Back Squat (SS)
Leg Press (RP)
Leg Extension (WM)
HS Leg Curl (SS)
Seated Leg Curl (RP)
Adductor (WM)

Smith Front Squats (SS)
HS Unilateral Leg Press (RP)
HS Unilateral Leg Extension (WM)
SLDL (SS)
Stand Leg Curl (RP)
Walking Barbell Lunges (WM)

Shoulder/Tri A-
Clean and Press (SS)
HS Shoulder Press (RP)
Side Lateral (WM)
Decline Close Grip (SS)
Dip Machine (RP)
Cable Pressdowns (WM)

DB Shoulder Press (SS)
Smith Machine Shoulder Press (RP)
Upright Rows (WM)
Close Grip Flat (SS)
Skull Krusher (RP)
Dips (WM)

Back A-
Deadlifts (SS) 4-6
T-Bar Rows (SS) 8-10
HS Pulldowns (RP)
Wide Grip Pulldowns(SS) 8-12
HS Low Row (WM)

Rack Deads (SS) 4-6
BB Bent Over Row (SS) 8-10
Pull Ups (RP)
Close Grip Pulldown (SS) 8-12
One Arms DB Row (WM)

i did shoulder/tri yesturday and cant work out today because i have a watch so ill pick my back workout on monday.

Overhead DB Press- LT-80x4, TT-80x7
Smith Machine Shoulder Press- LT-205x12RP, TT-205x13RP
Upright Row- Lt-135x20, TT 155,15

Close Grip- LT- 225x5, TT- 225x9 + 245x5 (went to light first set)
Skull Krusher- LT- 70x16RP, TT 75x19RP (Not counting the EZ-Bar weight)
Dips- LT- BW+45x16, TT- BW+45x20

Here's some pics of me my goal is to fill out.... especially the upper half...
http://www.intensemuscle.com/showthread.php?t=25108

boondocksmuscle

other then the split are you using the rest of the DC principles for the most part?

__________________


MOD @ Team Bix Forums

Remember, if you can’t pick it, grow it, or kill it, you shouldn’t be eating it.- Justin Harris

Bodybuilding is stressful. The joy is seeing how incredibly the body adapts. The smart thing is to keep the machine as healthy as possible along the way, IMO.- Homon

MilitaryMuscle

yeah pretty much

boondocksmuscle

sweet...best of luck man...by your pics you have a great foundation to build on....now go destroy your log book

__________________


MOD @ Team Bix Forums

Remember, if you can’t pick it, grow it, or kill it, you shouldn’t be eating it.- Justin Harris

Bodybuilding is stressful. The joy is seeing how incredibly the body adapts. The smart thing is to keep the machine as healthy as possible along the way, IMO.- Homon

MilitaryMuscle

thanks man.... destroying the log book is the mission!

ROB550

MM the workout looks good, i will be tuned in
question for you on the WM sets your going to do, are you doing any warmup with that exercise(side lat, dips,one arm rows>>>etc) or just one SS of 20 reps

__________________
rOB550
If your not ripping a tendon your not working the muscle to its fullest capacity!

MAkE iT A dIRt DanCe fLoOr AgAiN:

Living for the INSULIN SPIKE!

MilitaryMuscle

on most of them i just go straight into it except on the dips ill go bw for like 10 or so. Im pretty warmed up by the time i hit up the WM..... the RP set usually does the trick!

slayermetal7

You have great potential--especially in your overall leg size and development! Now, go out and get your weights up there and in no time you will be posting pictures of a bigger you!

__________________
MY JOURNAL:http://intensemuscle.com/showthread.php?t=23846

I am brutality the face of everlasting pain
Annihilation, Obliteration
Pulses in these veins
Sheer defiance drives my hostility
I am merciless to the core
Chaotic fury breeds

SLAYER "Here Comes the Pain"

MilitaryMuscle

23July07

Back

Deadlifts - LT-495x3, TT-495x5
T-Bar Rows- LT-7 plates x 10, TT-7 Plates + 25 x 10
Pull Ups(Wide)- lt- 16RP, tt-20RP
Close Grip Pulldowns- Lt- 195x8, tt- 195x9
HS Low to High Row- lt-100x11, tt-100x15(not the plate loaded HS machines but there decent)
DB Shrugs- 125x15

I did some abs supersetted roman chair with hanging legs raises for 3 sets of 25 each. Then i did stepmill level 9 for 20 minutes.... i was still full from my preworkout meal and i figured i would do some cardio till i was hungry so i could go down some whey and frosted flakes.

All in all it was a pretty good workout.... i pussed out on the deads i could have got 6 but i had siked myself up to get 5 and once i got 5 i was done but i know i could have gone one more. The diet is a fun day however im gonna get down 1200 plus carbs today and im eating all my fav cereal..... i feel like a lil kid.

thenatural

nice numbers MM...what are your stats..sorry if I missed them somewhere..

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

boondocksmuscle

nice work MM...strong deads dude

__________________


MOD @ Team Bix Forums

Remember, if you can’t pick it, grow it, or kill it, you shouldn’t be eating it.- Justin Harris

Bodybuilding is stressful. The joy is seeing how incredibly the body adapts. The smart thing is to keep the machine as healthy as possible along the way, IMO.- Homon

MilitaryMuscle

than natty thanks for stopping by.... im 6'3 245........ i posted some pics on my first posts

thanks man.....however deads are easy when your 6'3...... just need to get that pressing shit down!

MilitaryMuscle

cardio- 45 min on my friend named the stepmill.... level 9

Today was coolwhen i woke up i felt pregnant from the 1300+ carbs i put down but i felt much better when i gave birth!

I forgot to add i have to do cardio 4 days during mon-fri because i have to show up for PT at 2 PM (which is my morning since i work till 7 AM).... which is fine because i have it in with the chief that runs the program and he just make me show my face and muster then i can do whatever i want..... meaning i dont have to do stupid stuff like push ups, jumping jacks... ect... Plus to tell the truth i auctually lift better when i do cardio when i wake up.. The only day i dont do cardio is on leg day and if its a lifting day i do 30 min instead of 45. Ive been doing it like this for 9 months now so im pretty used to it....

weight this morning was 245.7 after the 5 pound baby i delivered!

MilitaryMuscle

well i decided to work out today... i found out i have to do some military bullshit tomorrow and wont be able to lift... basically im gonna be messed up the next couple of days... i have to do some training class which is from 730 am till 330 pm and im usually sleeping during those hours since i work from 1030 pm till 7am normally.... so tomorrow is going to be a rough day! This is why its hard for me to have a set scheadule at times because a lot of stupid stuff comes up unplanned!

chest/bi

bb flat bench- lt 275x3, tt 275x4
db flat bench- lt- 100x 12RP, tt 100x14RP
db flat flys- lt-60x17, tt-60x19
stretches

standing alt db curls- lt- 60x6, tt 60x8
e-z bar preacher- lt-85x27RP, tt-105x14RP
rope cable curls-lt120x17, tt-120x19
stretches

i felt real full today because all the carbs i ate yesturday and my "pumps" auctaully hurt me!

thenatural

i love me some gym time the day after a massive carb day!

__________________
weight training and nutrition are two very simple endeavors. In fact, they are both primal instincts we are born with. Too many people are making this stuff way too complicated. Keep it simple and basic. It works every time. Hard work and consistency always pay big dividends. -exmgq

Be Cool. Stay in School. And use the code JCK333 at your trueprotein checkout to save 5% on your entire order.

MilitaryMuscle

Legs-

Smith Front Squat- lt-335x5, tt-365x5
HS Unilateral Leg Press- LT-5 plates x 27RP, TT-6Plates x 24RP(One Leg at a time)
HS Unilateral Leg Extension- LT- 45x 18, TT- 45x23(one leg at a time) + Static
SLDL- LT- 365x7, TT- 385x7
Lying Leg Curl- LT- 85x21RP, TT-95x21RP + STatic
Walking BB Lunges- LT-135x40 Steps, TT-155x 40 Steps

i did standing calf raises DC style with the whole stack.... i already can get 20+ reps on all the calve machines doing them DC style so i just do them till i cant get anymore i dont remember how many i did there all ready to many numbers running through my head with counting the stretch and negative portion.

Pretty good work out i owned the front squats... felt pretty damn good! The Lunges were a breath buster as well. Im sure my legs will be very sore!

anyways heres my basic diet day in day out....

meal 1 60 g whey + 3 tablespoons PB
meal 2 10 oz ground beef(cooked) + 2 Tablespoon PB or 2 tablespoons olive oil
Pre 10 g BCAA
Post 15 g BCAA + 5 g Creatine Monohydrate
15 Min later 60 g whey
Meal 3 same as 2
Meal 4 2 can tuna + 1/2 cup almonds ( sometimes its 10 oz chicken but tuna is cheeper)
Meal 5 same as 2 or 4
Meal 6 same as 2 or 4
Meal 7 6 whole eggs + 6 whites
if im still up i have another shake but im usually asleep by now and then every 5th day i load up on 1200+ carbs....
I real like this type of diet im really energized and dont feel sluggish at all plus i feel strong at the same time.

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

Sammich

How in the name of GOD can you go 5 days without carbs?

__________________
"AT 25 YOU SHOULDN'T BE WORRYING ABOUT YOUR BONER" -sniffy54

"*PBTHBTHPTH* Good Lord...." -Skip

"Jesus Christ, if you are going to grab some ass make it some ASS and if you are going to grab some titty, make it a God damned TITTY."
-Skip

MilitaryMuscle

i dunno i guess if u eat enough protein and fat you dont crave any carbs.... plus i gorge out on that 5th day pretty good to where i dont want anymore carbs for a while! I dont know weird ever since i a lil kid i always never wanted to my my baked potatoe with my steak or my rice with my chicken ect... my mom always made me eat the potatoe first..... for breakfast i loved eggs bacon sausage ect..... never like pancakes waffles.....

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

slayermetal7

I am the same way with carbs...I find it harder in the off-season to eat; especially a lot of carbs--I am more comfortable eating moderate carbs and always high protein and "good" fats.

__________________
MY JOURNAL:http://intensemuscle.com/showthread.php?t=23846

I am brutality the face of everlasting pain
Annihilation, Obliteration
Pulses in these veins
Sheer defiance drives my hostility
I am merciless to the core
Chaotic fury breeds

SLAYER "Here Comes the Pain"

bcylee

Nice numbers.

Are you monitoring your macronutrient ratio? I'm also on trace carbs per day but after fat adapting myself my energy levels are sky high.

__________________


"So you don't want to train? Good, stay home. It's just more Jiu-Jitsu for me."
- Ralph Gracie

MilitaryMuscle

not really monitoring just making sure i get close to 500 g protein and 250 fat... im kinda building my way up on the fat i know its a tad low right now so basically that breaks down to 7 meals of 70 g protein+35 grams of fat which is a 50/50 ratio of percentage of calories.... the only carbs i have are the ones in protein shakes, PB and nuts. Yeah once your in ketosis or "fat adapted" energy levels are off the chain.

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

bcylee

HOLY MACARONI! 500 grams of protein? I commend you, good sir!

Also, do you drain the fat from your ground beef? I'm kind of torn at this stage - for the past few years I've always drained the grease and cut away visible fat from any meat I cook since this is what's been drilled into my head all these years; fat is bad. However, after opening my eyes and reading around (good article on EliteFTS about cholesterol myths today) I've contemplated just drinkin 'er down.

__________________


"So you don't want to train? Good, stay home. It's just more Jiu-Jitsu for me."
- Ralph Gracie

MilitaryMuscle

Shoulders/Tri

Clean and Press- LT-225x2,TT-225x3
HS Shoulder Press- LT-260x16RP, TT-280x16RP
Side Laterals-LT-50x20,TT-55x16

Close Grip Decline- LT-225x7,TT-245x7
Dip Machine-LT-270x16RP,TT-280x21RP
Straight Bar Pressdowns-LT-150x20,TT170x20

Roman chair superset hanging leg raises- 3 x 25

Good workout..... i love doing the cleans and presses they make me feel strong since its a whole body movement...... Dip machine set got pretty wild as well as the the HS SHoulder Press RP set. I really like my workout structure thus far.... im in and out in reasonable time!

Another great thing happened in the gym..... a new group of guys straight from boot camp came in and was using the squat rack(Yes theres only one) for curls...... i kindly went over and gave them "what the squat rack is for 101" and they were cool about it and didnt act tough..... i dunno it was pretty fun for some reason the look on there faces was priceless.

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.

MilitaryMuscle

yeah i rinse my beef..... i gues its drilled in my head to not eat that shit... i like to get my fats from nuts pb fish oils... eggs(which have a alot of cholesterol as well) i dunno fat from red meat just dont taste right.. i guess i have pictures of liposuction stuck in my head and it looks to similiar!

__________________
"BBing should be a lifetime pursuit or are you are missing the point . Make that in your plans from the very begining .Take it as far as you wish [ and genetics will allow ] , but don't miss what bbing is suposed to be about .Or you really will be missing out ....." - IABADMAN


Use JSB982 as your discount code at trueprotein.com and recieve 5% discount on all orders.