Damien X

Ok so i finally decided to actually keep a work out journal here on EBB.

I just started my new work out plain and have been training seriously for the past 3 weeks.

To start I’ll tell you a little about my self, i began lifting weights at age 14 and have been doing so off and on for the last 8 years, i joined the air force in 2005. i was in the best shape of my life (at the time) before basic training. i was on a total body work out and i was seeing some pretty solid results. once at basic this came to a halt as the military considers PT calisthenics.....and when your used to lifting more than your body weight with bench presses, squats and dead lifts(add wide grip pull ups here ) you can do military pt easy. so the following is pretty much what happened to me after joining the military.

Noticed that i went from doing 55+ push ups on 1 min to 49
Back muscles and traps experienced some deconditioning (which led to muscle spasms) lost a ton of weight looked like a stick.

While in technical training i attempted to begin weight training again......loss in motivation caused all the eating i was doing in to pure fat.

At the first base (where I’m still stationed) i started up again....but i met my future wife and stopped. got married and put on more weight.....got tired of being 6'0ft 185 skinny arms and a pot belly, waited to be the guy i once was.

So I started Body building..........

Before i began my military service i was 6 ft 155lbs about 4% body fat
arms where 12 1/2 in, chest 40 in, thighs 20 in, calves 14 in, forearms 11 in. waist was 32

now I’m 6ft 182lbs (haven’t checked body fat%, but I can tell you this....pot belly is almost gone ) arms are now 14 1/2 in, chest 42 in, thighs 24 in, calves 14in (just started working them again ) forearms 12in. waist now 34 and dropping was like 36 eww. these gains have been in 3 weeks of serious high intensity body building, I’ve been on a low cal diet and just started adding all the cals back in to support my muscle growth, protein intake is pretty high. i was taking nano vapor before works outs, and nitro tech hard core after work outs, through out the day i was using body fortress whey to "feed' my muscles. But as of today I’ve switched to Shotgun (pre work out), pro mass (post work out), and nitro tech in now my new muscle "feeder".

My work out plan is as follows

Every day: abs

mon
Chest, shoulders, tris, forearm

tue
quads, calves, cardio (mandatory mil pt)

wed
Rest

thurs
Back, bi's, forearms

fri
Hams, calves

sat
Rest

sun
cardio, rest

So today was chest, shoulder, and tri day

Chest
flys 3X10-6
90lbs
100lbs
105lbs

decline press
4X10-4
140lbs
160lbs
180lbs
200lbs

wide chest press
same as decline

bench press
(chest tired)
3x10-6 then used stripping method and brought weight back down 5lbs at a time till i got to 85lbs, adding a rep for every weight drop.
140lbs
155lbs
165lbs
Stripping
165 down to 85

incline press
same as bench with out stripping

shoulders
military press
3X10-6
95lbs
105lbs
115lbs
(Never really did a lot of presses for the shoulders....good time to start)

lateral raise
3x10-6
20lbs
25lbs
30lbs

Front lateral raise
3X10-6
20lbs
25lbs
30lbs

rear delt raises
3X10-6
15lbs
20lbs
25lbs
(got a case of poor rear delt development....and i gota start some where.)

Shrugs
4X12-6
55lbs
60lbs
65lbs
70lbs

triceps
dips first set
15

triceps extension
3x10-6
85lbs
90lbs
105lbs

dips second set
10

french press
3x10-6
35lbs
40lbs
45lbs

cable kick backs
4x10-4
40lbs
55lbs
60lbs
70lbs heavy set

pull downs
3x10-6
120lbs
130lbs
140lbs

cable rope extensions
3x10-6
50lbs
60lbs
75lbs

dips final set
8

forearms
dumb bell wrist curls
3x20-10 ie. 20x15x10
20lbs
25lbs
30lbs

dumb bell reverse wrist curls
3x20-10
20lbs
25lbs
30lbs

barbell combo wrist and reverse wrist curls
3x20,15,8
65lbs-forearms starting to burn
80lbs-burning so good ress:
45lbs-dead

abs
slant board
30 +

bicycle crunches
30 +

slant board

30 +

done <-------not really i felt great actually

wala

Where do a I start...

First off, good choice on starting a journal, hoepfully you'll see some great improvements as the months go by.

Now, abs every day??

Abs are one part of a group of muscles that make up the core. Even though they dont have full range of motion, they still get worked during lifts where balance is needed and therefore need rest just like any other muscle - would you work chest every single day? Also, as the core IS needed for movements like deadlifts, bench press etc, you dont want to be working out with a 'weak' core.

There seems to be a LOT of volume in your workout, I think way too much.

For shoulders for instance, you could easiLY leave out all the lateral movements, shorten your workout and see better gains.

I dont have the best potential for building big shoulders, but they;re coming on just fine from doing just 3 sets of shoulder press a week and 1 other shoulder movement

1quick1

Thanks for starting your journal. I'll be watching.

Damien X

Just to set the tone for what I’m about to tell you, with out getting too in to details. Right now the Air force is going through what we call "End of year" and in my line of work (supply), in my unit it’s a big deal......big enough to have certain individuals tasked to an end of year team. Which means that every one gets put on a new shift until end of year is over. Usually in on day shift, but for now since on the team I’m on swing. So my Daly schedule goes some thing like this. 7:00am the wife comes home from work (also on an end of year team) wakes me up, I go to gym at about 7:30am do my work out come home relax, go to work at 2:30pm work till 11:00pm go home go to sleep. A total reverse of what usually happens for me day to day....the result my body is jacked up (other end). So basically I eat and run to the bathroom.

Today’s work out
Quads calves

I took some NO Shotgun before going to the gym. My stomach was jacked from work last night but i was feeling ok when i got to the gym.

I began by starting with some squats

Squats
3x10-6
180lbs the whole time and i can figure out why.
so i decided to do some leg presses insted

Leg press
Free weight machine
4x12-6
380lbs
400lbs
420lbs
Did these just fine and I’m talking full reps here if they had been squats my ass would have nearly touched the floor.

Leg press
Pulley machine
lowered weight same as first 3 sets
340lbs
360lbs
380lbs
could hardly walk after these......that’s when it hit me, the NO Shotgun....wasn’t really working, I mean I was sweating good but the pump I had I could tell was all my own doing.....not the skin busting pumps the product clams to produce....to farther my dismay i felt a rumble in my tummy and off to the rest room I went. I handled my business but my at the sacrifice of any hope for a high intensity work out. but i pressed on any ways and started up with some leg extensions

leg extensions
3x10-6
220lbs warm up
260lbs-failure, man was i mad about that so i sucked it up and did the stripping method from 260lbs to 100lbs talk about burning, I got up off the machine and had to grab everything in sight to walk, thankfully this only lasted a sec. on to hip abductions and adductions

Hip abductions/adductions
each 3x10-6
155lbs
160lbs
170lbs

on to
Standing calve presses
3x10-6
270lbs
280lbs
290lbs
nice burning but no where near what I usually get and here I was today working heavier then before.

Calve presses on the leg press machine
3x10-6
Went even heavier
340lbs
350lbs
360lbs
Finally got that good burn I can't walk feeling I’m used to.
so i left didn’t do abs as i got to thinking about what wala said....and my little issue would probably get worse.

i got to the parking lot and two things popped in to my head.
Why didn’t the NO Shotgun kick in when it's suppose to be better than Nano vapor? (This has gone up to three scoops, no surprise)

And

Why is it that i could leg press 300+ pounds on the free weight press machine but I couldn’t go past 180 in squats?
My guess is that made it a range of motion thing but like i said up above if those presses had been squats my butt would almost have touched the floor.
Could it be mental? I had an incident a few years back with squats.....in high school one particular day I was slamming the crap out of my legs I felt good and strong I noticed some guys squatting about 220 so I think to my self I can do that too. (16yo at the time) totally forgetting I had just finished a work out, I get under the weight only to get to lift it off the rack and have it fall on my neck....thankfully the worst that happened is my neck hurt a little and I got laughed at.

Over all I do not feel I got the kinda quality high intensity work out I have been getting.

Tomorrow is a rest day I’m going to try to get my eating schedule straitened out, hopefully that will solve my problem.
As for the NO Shotgun I try it again on Thursday back, biceps, and forearm day. I’ll keep you guys updated.

Malley

Well I leg press 1100 pounds for 10 reps, but I can only squat 450 or so for 1 rep....who knows.

Check my training sticky, your workout needs attention.

Damien X

i checked out your sticky, great information in there. but what exactly would you recommend for quads,hams and calves?

1quick1

Some good ones for quads are front squats, back squats, and hack squats.

Some good ones for hams are pretty much any deadlift, good mornings, lunges, hyperextensions.

Calfs I like to do seated or standing calf raises or calf raises on the leg press.

Damien X

I’ll start this post by saying i glad the form is back up, I’m also happy to tell you that I’m back on my regular work schedule. More then likely I’ll post today’s work out tomorrow as I can't really remember exactly what I did last week. (I was in the gym bet on that). But I will say it's been almost a month since I actually started body building seriously, not just lifting weights and I’ve noticed a few things.

1. I'm seeing both mass and separation in most muscle groups.
2. When i do actually decide to do some cardio (or I’m stuck doing PT) and
i have to run.....I’m like a machine.
3. I've gotten pretty strong....maybe the strongest I’ve been yet. (Probably
because those last two set of every exercise are power sets).
4. Comments are increasing....."Hey look at those arms man" to which I act
like I had not noticed any thing new lol.
5. I’m seeing back development like I’ve never seen before.
6. The best of them all.....the way my wife looks at me.....priceless.

1quick1

Glad you found your way back

I love the last one.

That's just something you can not put into words.

Damien X

Got home from work, took some vyotech nitrobolic extreme, got changed for the gym, paid a bill, then hopped in the car.

Started with chest, with the way i have my workout plan set i always start with the larger muscles first.

Chest
Iso-lateral wide chest machine (free weighted)
3x10-6
160 lbs 10x
180 lbs 8x
210 lbs 6x

Decline bench
3x10-6
160 lbs 10x
180 lbs 8x
210 lbs 4x

Incline bench
3x10-6
160 lbs 10x
180lbs 8x
195 2x

Bench press
2x10-8
170lbs 10x
180 lbs 8x

Shoulders
Military presses/ smith machine
3x10-6
50 lbs 10x
65 lbs 8x
60 lbs 6x

Rear lateral rise
2x10-8
25lbs 10x
30lbs 8x

dumbbell shrugs
4x12-6
55lbs per hand 12x
60lbs per hand 10x
65lbs per hand 8x
70lbs per hand 6x

Triceps

Dips
3x10-6


French press
3x10-6
35lbs 10x
40lbs 8x
45lbs 6x

Push downs
3x 10-6
120lbs 10x
130lbs 8x
140lbs 6x

Triceps extension (machine)
3x10-6
80 lbs 10 x
100lbs 8x
115 lbs 6x

by the time I finished I was only in the gym for about and hour, I can say i was pretty happy with that since for a while I’ve felt as if i was in the gym for way to long. I know my body and getting in blasting away and getting out is the best approach for me.

I can safely say that this has been one of my better Monday work outs.

1quick1

Solid. Looks good especially if you fit it all in one hour.

How do you like the Vyotech? There was a thread about that http://www.extremebodybuilding.net/f...c-extreme.html

Damien X

Same as Monday got home from work took nitrobolic extreme. (also note that I take GNC's wheybolic extreme 60 through out the day, and i take 52 grams of pro-nos protein after working out.)

Quads

Leg Presses
3x10-6
285lbs 10x
310lbs 8x
350lbs 6x heavy set

(Was a little hard to walk at first but I loved it any way I knew that I was punishing my legs already)

Leg extension
3x10-6
200lbs 10x
210lbs 8x
230lbs 6x heavy set

(After this one my knees felt a little tight, i was unsure if that was because of the pump i was getting or an indicator of trouble.....so I slowed down a bit.)

Leg press second round
2x8-6
230lbs 8x
255lbs 6x

(Knees still hurting....so I went to calves)

Standing calve press
3x10-6
260lbs 10x
270lbs 8x
280lbs 6x

Calve press (leg press machine)

I adjusted the leg press machine so it was set to have me at a position just before a full lock out of my knees
3x10-6
280lbs 10x
300lbs 8x
345lbs 6x heavy set

(By this time my knees felt ok and i decided to do another round of leg extensions)
1 set
10 reps at 170lbs

Hip adductor
3x10-6
170lbs 10x
180lbs 8x
200lbs 6x

Hip abductor
3x10-6
150lbs 10x
160lbs 8x
170 lbs 6x

Then it was on to abs

Nothing special just leg raises, frog kicks, crunches, and the old slant board.

the work out only took about 30 mins which is cool cause leg day are usually shorter because i got quads and calves on one day and hams and calves on another day.

Wednesday is a rest day so that’s exactly what I’ll be doing.
I will post again on Friday more then likely with Thursdays work out.....Back and biceps. ress:

Damien X

on vyotech nitrobolic extreme.

well I think it works well, i tryed shotgun and it did'nt seem to work and it gave me some digestive problems. but this vyotech stuff is pretty good.

wala

Hey Damien, good to see you updating this again.

Workouts look good, a lot of volume as I pointed out last time and if its working for you then carry on with it!

Where's the squats?!?!

Legs workout looks cool, but I'd leav out a second helping of leg press and instead do leg press and then squats (or visaversa IMO) then do the iso quad movement (leg extention) at the end... that structure would suit better to using your energy for the big lifts and as it goes down throughout the session you can concentrate on the less taxing ecercises so that you can still get out good reps..

just an idea anyway mate