Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Training Logs

Notices

Training Logs Keep your training and supplement logs here

Reply
 
Thread Tools Search this Thread Display Modes
Old 07-17-2010, 06:12 PM   #1
kman025
kman025
out of shape :)
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,829
My Mood: Daring
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine


Default KMAN's NEW Log- Time to "Get Big. Get Strong. Get Ripped."

I'm going to mix things up for a while. Until now my focus is has been on strength. I'm going to be focusing on getting "big and ripped". Although i'm focusing on my body comp, i'm still going to use strength gains as my way of gaining muscle, i will just do more high rep work. The biggest change will be MY DIET! I will be using what i've learned from the book Better Than Steroids. I'll add more detail to what i plan to do diet wise in the next post.

THIS WILL BE THE PROGRAM

DAY 1- Press 1- Focus on chest
Flat Bench- heavy low reps (as much rest as needed)
Incline Bench- 2x4-8 (2 minutes rest)
Military Press-3-5sets X 3 reps
Hammer Strength Seated Chest Press- 2x6-10 (if recovery is a problem or I’m short on time, this will go)
Pec Dec- 2x high reps of 12-15 to get pump/burn

DAY 2- Heavy Legs & Back
Squat- Heavy low reps however I want
Deadlift- will do this once every 1.5 weeks or so… but not everytime (kills my CNS)
RDLs will sometimes be rotated in when DL is not… focusing on form in the 4-6 rep range
BB ROWS- either 6*3 or 3x5 heavy weight
BB CURL- 2x5
HEAVY AB WORK!

DAY 3- PRESS 2- focus on shoulders & Tris
Seated Military Press- however I want working up to one heavy set and then another set of higher reps
DB Arnold Press- 3x5 pyramiding up to the top set and then a back off set of higher reps
Incline Neutral Press- 3*not sure what rep range… probably will vay all the way from 5-10.
CGBP- 2x4-6
Tri high rep work… I’d I wont do a shoulder burn since I’ll already do a burn set of seated MP and DB Arnolds

DAY- 4 Legs & Back (more emphasis on hypertrophy)
Seated Box Squat- HEAVY TOP SET and then a back of set @ 90% of the top set
Front Squat- higher reps
Leg Press- 2x10-12
(rotating) Pull ups or Lat Pull down 2x6-8 for LPD and 2x4 or so for pull ups
DB Rows- 2x4-8 or Seated Cable Row 2x6-8
High rep back Burn sets (2)
Hyper Extentions trying to work hammies 2x8

-I will take rest days on days where i cant make it to the gym.
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote


Share with Facebook
Sponsored Links
Old 07-17-2010, 06:12 PM   #2
kman025
kman025
out of shape :)
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,829
My Mood: Daring
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine


Default

1st of all i'm on vacation (doing this since it is raining), i'm on my ipod so things may not make since because its a bitch to type from.

I just read Better Than Steroids on my way down. I'm going to start implementing what i've learned from it.

I'm going to mainly do a "isocaloric" plan and focus on food timing. Basically, i'll just eat even carbs, protein, & fat. i'll knock off carbs at a certain point in the day and i'll make sure to plan out when i'll eat my food and what at what times.
-Sometimes i will use keto runs, zig zag dieting, or modified carb drop.
--when i get back from vacation i will probably try to do a short keto run or "modified carb drop".

To start i plan to eat 3000 calories a day & one cheat day. i'll see how this works and after a week or so (a week after i get back/start) i will reevaluate where i'm at and modify the plan from there.

also i'll be starting to use his pre and post workout meals

Body Stats
-weight 170
-estimated 14% bf
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats

Last edited by kman025; 07-17-2010 at 06:29 PM.
kman025 is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 06:55 PM   #3
muscle_g
muscle_g
is training for that PR total!!
Senior Member
Max Brawn
Points: 7,814, Level: 59 Points: 7,814, Level: 59 Points: 7,814, Level: 59
Activity: 2% Activity: 2% Activity: 2%
 
muscle_g's Avatar
 

Join Date: May 2010
Location: South Carolina
Posts: 1,388
Training Exp: lifting since 12yrs old
Training Type: Powerbuilding
Fav Exercise: Squats, Bench, Deadlifts
Fav Supp: Vitamins/Minerals
My Mood: Cool
Reputation: 16849
muscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributormuscle_g is a dedicated contributor


Default

Lets get this going!!
__________________
Train Hardcore!!!!

Best Lifts
625/450/500 Geared
405/315/475 Raw

Training log
http://muscleandbrawn.com/forums/showthread.php?t=16621
muscle_g is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 07:04 PM   #4
CallmeKing
CallmeKing
has no status.
Senior Member
Max Brawn
Points: 3,800, Level: 38 Points: 3,800, Level: 38 Points: 3,800, Level: 38
Activity: 10% Activity: 10% Activity: 10%
 
CallmeKing's Avatar
 

Join Date: Jan 2010
Location: Sunshine State
Posts: 1,956
My Mood: Drunk
Reputation: 18560
CallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributorCallmeKing is a dedicated contributor
Default

I like that routine a lot Kman. I think you will do great on it's similar to mine. The only thing I see is why so much confusion with the diet? It's a lot easier to stick to something simple especially when you're going to be working and out with friends. best of luck though!
__________________
If you want something reach out and grab it.

"What lies behind us and what lies before us are tiny matters compared to what lies with in us." Ralph Waldo Emerson
CallmeKing is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 07:09 PM   #5
kman025
kman025
out of shape :)
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,829
My Mood: Daring
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine


Default

Quote:
Originally Posted by muscle_g View Post
Lets get this going!!
thanks man, i'm pumped to start... i'm hoping to find a gym to lift in tomorrow
Quote:
Originally Posted by CallmeKing View Post
I like that routine a lot Kman. I think you will do great on it's similar to mine. The only thing I see is why so much confusion with the diet? It's a lot easier to stick to something simple especially when you're going to be working and out with friends. best of luck though!
thanks man

the diet really isnt all that hard... i just need to prepare ahead of time. if i'm out with friends i'll just make sure to pick something fairly healthy and close to the macros i need. if im at a point where i'm doing keto, that should be very easy to find. i really just want to commit to bulking some, but not gain much fat(and losing or maintaining would be great... i may cut for a short period before bulking)
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 07:11 PM   #6
kman025
kman025
out of shape :)
1st MOM
Max Brawn
Points: 12,439, Level: 72 Points: 12,439, Level: 72 Points: 12,439, Level: 72
Activity: 0% Activity: 0% Activity: 0%
 
kman025's Avatar
 

Join Date: Nov 2009
Location: OHIO
Posts: 4,829
My Mood: Daring
Reputation: 26022
kman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machinekman025 is a lifting machine


Default

Quote:
Originally Posted by muscle_g View Post
Lets get this going!!

Quote:
Originally Posted by CallmeKing View Post
I like that routine a lot Kman. I think you will do great on it's similar to mine. The only thing I see is why so much confusion with the diet? It's a lot easier to stick to something simple especially when you're going to be working and out with friends. best of luck though!
thanks man

the reason for the diet is, i want to commit to gaining size while losing or maintaining fat

what part seems overly complicated?
User owns 1x Pumping Iron (25th Anniversary Special Edition)
__________________
I <3 front squats
kman025 is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 09:33 PM   #7
dmaipa
dmaipa
focused and ready
Living in the Shadows
Max Brawn
Points: 12,684, Level: 73 Points: 12,684, Level: 73 Points: 12,684, Level: 73
Activity: 0% Activity: 0% Activity: 0%
 
dmaipa's Avatar
 

Join Date: Nov 2009
Location: New York..
Posts: 3,076
Training Type: Bodybuilding
Fav Supp: Food
My Mood: Inspired
Reputation: 48162
dmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machinedmaipa is a lifting machine
Default

DO WORK!!
__________________
Connect with me more:

THE AIPA PROJECT | HAWAII FITNESS AND AWESOME KU LIFESTYLE BLOG

Youtube Channel: THE AIPA PROJECT

Twitter, Instagram, Facebook: @theaipaproject
dmaipa is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 10:02 PM   #8
cooltom
cooltom
has no status.
Senior Member
Uber Brawn
Points: 1,358, Level: 20 Points: 1,358, Level: 20 Points: 1,358, Level: 20
Activity: 10% Activity: 10% Activity: 10%
 
cooltom's Avatar
 

Join Date: Apr 2010
Location: New York
Posts: 446
My Mood: Pensive
Reputation: 14914
cooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributorcooltom is a dedicated contributor
Default

Good luck with your new goals Kman. Looking forward to see you progress here.
__________________
That passed the time, I was time, I devoured the world. Not now, any more. A man changes. As he gets on.--Samuel Beckett


Follow my progress: http://muscleandbrawn.com/forums/tra...-powerful.html
cooltom is offline   Reply With Quote


Share with Facebook
Old 07-17-2010, 11:15 PM   #9
jwood
jwood
has no status.
Anabolic Addiction Rep
Max Brawn
Points: 22,250, Level: 92 Points: 22,250, Level: 92 Points: 22,250, Level: 92
Activity: 8% Activity: 8% Activity: 8%
 
jwood's Avatar
 

Join Date: Jul 2009
Posts: 6,275
Training Exp: 5
Training Type: Strongman
Fav Exercise: Push press
Fav Supp: Razor 8 Blast Powder
My Mood: Aggressive
Reputation: 96844
jwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beastjwood is a lifting beast


Default

Great stuff kman, I think the diet is simple also. I need to start planning out my diet a little bit, I am trying to convince my entire family to use some of his methods as far as nutrient timing.

Do work kman!! This is going to be awesome
__________________
Current Training Log-http://muscleandbrawn.com/forums/tra...uggernaut.html
jwood is online now   Reply With Quote


Share with Facebook
Old 07-17-2010, 11:22 PM   #10
Beer War Master
Beer War Master
Injured
Hammer
Brawn
Points: 860, Level: 15 Points: 860, Level: 15 Points: 860, Level: 15
Activity: 6% Activity: 6% Activity: 6%
 
Beer War Master's Avatar
 

Join Date: Jun 2010
Location: NH, Concord
Posts: 190
My Mood: Aggressive
Reputation: 5723
Beer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributorBeer War Master is a consistent contributor
Post

Program looks good man. Train like a BEAST
Beer War Master is offline   Reply With Quote


Share with Facebook
Reply

Bookmarks

Tags
kman, log, time


Similar Threads
Thread Thread Starter Forum Replies Last Post
J_Byrd "Ripped Freak" Log J_Byrd Supplement Logs 17 03-21-2012 09:53 PM
"Ripped Freak" Log rippednmichigan Supplement Logs 1 02-12-2012 10:30 AM
Mariusz Pudzianowski on the strong man show "Deadlift Question" MMA Max General Board 12 03-24-2010 11:26 AM
Ripped "Recycle"s with Purus Labs rippednmichigan Training Logs 43 01-26-2010 08:35 AM
How often do you "de-load", or take time away from training? BendtheBar Muscle Building and Bodybuilding 5 07-24-2009 04:09 AM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 08:47 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.