Milk is for babies, beer is for men. Workout Log

[GrizzlyMadisonAdams]

Hey all just gonna fire up a workout log. Hope to get some good feedback, maybe help some people out, and most likely get into some feisty banter with a few trolls. So here it goes, cheers.

Stats:
26 years old
6'6" 245
Squat in the mid 300's
Deadlift in the mid 400's
Bench is brutes
Clean 315ish
Used to be a competitive athlete but I gave that shit up to focus on golf... I mean my physique.

Started really honing in my diet two weeks ago with meal prep. Eating about 5,000-6,000 clean calories a day. Didn't use to eat as clean because I was burning a lot more calories playing my sport of choice. Today's workout was glutes, hammies, calves. It was my last workout of the week with some residual tiredness from a wednesday quad workout.

I do incorporate some stuff from my sports days that people on here might not have heard of or might have questions about so feel free to ask. Mobility and joint health are important to me in my quest for hugeness. So here is todays workout

Hot Tub stretch
Controlled articular rotations of major joints
Dynamic warm up

Jefferson Curls: 4x5 10:10 tempo
Deadlifts: 4x5
Straight leg narrow stance deadlifts 4x12
Landmine deadlifts 4x12
Hip thrusts: 4x12
Glute Machine 4x12

I followed everything up with some various core work. Mostly on the dip bars doing leg raise variations.

 

[Leancuisine]

I did 2 sets of hip thrusts today.
Plan on doing a few more sets tomorrow as well, depending on class schedule.

5,000 calories of clean food? Do you just take chunks out of a cow, or consume a flock of chickens a day? Shit ton of calories.

What is your goal weight? Vanity reasons or for sports? What sport did you do?

 

[GrizzlyMadisonAdams]

I did 2 sets of hip thrusts today.
Plan on doing a few more sets tomorrow as well, depending on class schedule.

5,000 calories of clean food? Do you just take chunks out of a cow, or consume a flock of chickens a day? Shit ton of calories.

What is your goal weight? Vanity reasons or for sports? What sport did you do?

Wow surprised that I got a reply, I noticed after I started the thread that there are not a lot of recent replies to any of the workout threads.

I love hip thrusts for glute and hammy development. I have found that doing them on a smith machine makes them much easier to go higher in weight and it makes the set up easier as it can be a bit awkward with a free weight barbell.

As far as the calories go I do a meal prep every week. I don't meticulously measure my food but the basics are about 6 cups of rice (dry), 6 large yams, 16 chicken thighs, about 10 lbs of different cuts of beef (mostly lean ground and cheaper leaner cuts), lots of mixed greens, cruciferous vegetables, and avocados. I divide all of this up into 25 meal prep boxes. I make breakfast daily (5 eggs and a whole avocado usually), then eat 4 of the meal prep boxes, 2 protein shakes with water, and one post workout shake with protein, almond milk, and cane sugar. Once a week on Saturdays I have my cheat meal after my hammy/glutes/calves workout. For my cheat meal I go to chipotle and order a stacked bowl with two tortillas on the side and make two burritos (a ton of food for a low price). Then I do a 24 hour fast from Saturday night to Sunday night to give my digestive system and liver a break from all the food I eat and to bump up my hormone levels for the week to come.

My goal weight is 260-265. I am doing this for vanity reasons. I had to consistently stay under 230 lbs for my sport and position while I was playing. I was into bodybuilding when I was in high school, but was unable to really pursue it past that due to the requirements of my sport. Now that I'm retired I've decided to get back into it.

 

[Leancuisine]

That is a whole lot of food. I'm looking for a deep freezer to get so I can start processing cows. Whole lot cheaper.

I usually use a dumbbell for thrusts. Easier to manage. I'm definitely not doing any crazy weight. Only 185 at the heaviest usually.

315 is a good clean. I almost got it the other day. Gonna try for 305 tomorrow and hope to get 315 in a few weeks.

Are you cycling at all?

 

[GrizzlyMadisonAdams]

That is a whole lot of food. I'm looking for a deep freezer to get so I can start processing cows. Whole lot cheaper.

I usually use a dumbbell for thrusts. Easier to manage. I'm definitely not doing any crazy weight. Only 185 at the heaviest usually.

315 is a good clean. I almost got it the other day. Gonna try for 305 tomorrow and hope to get 315 in a few weeks.

Are you cycling at all?

Ya I'm gonna look into buying half a cow or a whole cow as well. Cheaper and you get some real nice cuts included. Ya I've only gone up as high as 225 on the smith machine for hip thrusts. Probably will keep it around there for a while since I'm in the 10-15 rep range for hypertrophy. My clean is pretty good mostly because olympic lifts were a staple in our college workout program and I've always enjoyed doing them and getting my form down right.

No I'm not on any cycle at the moment. I've never used gear. I'm considering it so I joined this forum in order to do my due diligence and get informed. Going to see how much I can gain natural before summer time then probably try out Var to get lean for the summer. The reason for Var is I have a buddy who is very experienced and he recommended it to me as something to try out as a newbie. Also, my goal isn't necessarily to get humongous so Var makes sense to try and get lean and maintain muscle.

Are you running anything now or in the past? What was your experience?

 

[Leancuisine]

Ya I'm gonna look into buying half a cow or a whole cow as well. Cheaper and you get some real nice cuts included. Ya I've only gone up as high as 225 on the smith machine for hip thrusts. Probably will keep it around there for a while since I'm in the 10-15 rep range for hypertrophy. My clean is pretty good mostly because olympic lifts were a staple in our college workout program and I've always enjoyed doing them and getting my form down right.

No I'm not on any cycle at the moment. I've never used gear. I'm considering it so I joined this forum in order to do my due diligence and get informed. Going to see how much I can gain natural before summer time then probably try out Var to get lean for the summer. The reason for Var is I have a buddy who is very experienced and he recommended it to me as something to try out as a newbie. Also, my goal isn't necessarily to get humongous so Var makes sense to try and get lean and maintain muscle.

Are you running anything now or in the past? What was your experience?

Not cycling now. I have done 3 before. I thought I wanted to be a bodybuilder but that ain't for me. I like being 200. Not 240.

All cycles were 12-16 weeks. Test, eq, mast, and tren. No orals.

Masteron is my favorite compound and if/when I cycle again I'm definitely making that my staple hormone.

Idk if an anavar only cycle would be worth it. I know some people that have done it, but it just seems like a tease to me. I hated needles when I started but it's no biggie now.

We will see where these next few months go and see where I get placed on the field to see if I will cycle or not.

 

[GrizzlyMadisonAdams]

Chest Day

Hot tub stretch
Joint rotations
Dynamic warm up
Shoulder and rotator cuff warm up

Incline Dumbbell Bench 4x15/12/12/10/
Drop sets the last 3 sets
Last rep on every set was 10 tempo down

Flat Dumbbell Bench 4x15/12/12/10
Same with the drop sets and tempo as incline

Flat Bench Dumbbell flys 4x10

Pec Deck 4x12

Hammer strength Bench 3x12

Dips 3x12-15

High volume, great pump. I feel my biceps get some work in too from the flys and pec deck. Felt pretty good after my sunday fast.

I'm not a huge fan of supplements but I like to take a few basics. I use the generic TrueAthlete brand from vitamin shop for whey protein, ZMA, and preworkout. I also use a creatine monohydrate at about 6 grams a day and small doses of melatonin for sleeping.

 

[Perrin Aybara]

When you gonna run your cycle? Run test with the var though, don't run it alone.

 

[GrizzlyMadisonAdams]

When you gonna run your cycle? Run test with the var though, don't run it alone.

I'm looking to start it in May. Ya that's what I have been reading about var that you should take test with it to counteract the decrease in natural test. What kind of dosage do you think is needed to balance out the effects of var?

 

[Perrin Aybara]

I'm looking to start it in May. Ya that's what I have been reading about var that you should take test with it to counteract the decrease in natural test. What kind of dosage do you think is needed to balance out the effects of var?

I mean I guess you could just run a TRT dose with it, like 100mg/week, but i don't know why you'd want to do that. It'd likely be a disappointing cycle. Might as well run 400-500mg/week with it or just skip the var entirely and run the test.

I've never done var personally, so i can't comment on its effectiveness from experience. Test you can't go wrong with though. It works great.

 

[GrizzlyMadisonAdams]

Back day:

Barbell Rows 5x15/15/12/12/12
10 second negatives on last rep of last three sets
Drop set last two sets

T Bar Lat pulldowns 4x15/12/12/12
10 second negative on last rep of all sets
Drop sets for last three sets

Parallel Wide Grip bar lat Pulldowns 4x12
10 second negatives on last reps and drop sets on all sets

Dumbbell Rows 4x10
Drop sets of 10 on all four sets

Hammer strength underhand grip pull down 4x15

As a finisher I attached a thick ass battle rope to a weighted sled and did 6 sets of pulling it in strongman style. Only rest was walking the rope back out. Got the heart rate going a bit and got a great pump in my forearms, biceps, and lats to finish it all up.

Also I am adding another protein/almondmilk/canesugar shake during my workout to go along with my post workout one. I feel like my workouts take a while and it can't hurt to be adding nutrition in there midway through. So within my workout window (start of workout to one hour post workout, about three and a half hours give or take) I'll have my preworkout, 2 shakes, and then a PW meal of about 1200 calories for a total of about 1800-2000 calories.

 

[GrizzlyMadisonAdams]

Quads and Calves yesterday

The usual warm up

Back Squats 5x12/10/10/10/10
30 quarter squat finisher at the end of the last two sets

Hack Sled Squats 4x12
Drop sets last two sets

Leg Press 4x15
10 second negatives on last reps of each set
Drop sets on sets 2 and 3
Triple drop set on set 4

Leg Extensions 6x15
Drop sets on all sets
Last two sets were single leg

Seated Calf Raise 4x15
Superset with standing calf raise 4x30 with different feet angles each set

Shoulders today
Usual warm up

3 way YTW raises 3x10 (Light weight warm up)

Standing barbell press 5x10
Drop sets last 3 sets

Seated Arnold Press 4x10
Superset with seated lateral raise 4x10

Upright Row 3x12

Superset
Single arm cable lateral raise 4x12
Barbell front raise 4x10
Band Pull aparts 4x15

Superset
Reverse Fly on pec deck 4x12
Drop set last 2 sets
Cable shrugs 4x12

Finisher
10 rep lateral raises, started at the 30's and worked my way down 5 pounds at a time to the 5 pounders

Weight update: I've gained 5 pounds in the past 4 weeks. I'm guessing probably 2 pounds of muscle, 2 pounds of water (started on creatine), and a pound of fat

 

[GrizzlyMadisonAdams]

Bi's and Tri's yesterday

Superset
EZ Bar curls 4x15
EZ Bar Skull Crushers 4x15
Close grip EZ bar bench 4x10

Superset
Straight bar cable curls 4x15
Rope tricep pull downs 4x15
Drop sets on last 3 sets

Superset
Alt. Hammer Curls 4x10 each arm
Overhead dumbbell tricep extensions 4x15

Machine preacher curl 5x10
Drop sets every set
Single arm last two sets

Hammies and Calves today

Hip thrusts on smith machine 5x15
Superset with BW hip thrusts

Straight leg narrow stance deadlifts 5x10

Standing calf raises on smith machine 5x15
Superset with BW standing calf raises 5x30

Seated hamstring curls 5x12
Drop set every set

Donkey calf raise machine 6x15
Single leg last two sets

 

[GrizzlyMadisonAdams]

Meal Prep

 

[GrizzlyMadisonAdams]

Chest Day

Warm Up

YTW shoulder raises 2x10

Flat dumbbell bench 4x15/15/12/10
Negatives on last rep and superset with incline pushup on smith machine

Incline dumbbell bench 4x15/15/12/10
Negatives on last rep and superset with 10 second negative incline pushups on smith machine

Incline dumbbell fly 4x12/10/10/10
Superset with pilates ring thingamajig squeezes 4x20

Superset
Pec deck 4x15
Bent over cable chest fly 4x20

Shorter workout than usual because I got to the gym late and had to really speed through it, but it was a solid one and the pace made for a great pump

 

[GrizzlyMadisonAdams]

Back

Barbell bent over rows 5x15/15/12/12/10
Superset/Dropset bent over rows on smith machine 5x10

Rope Pull downs 4x12
Drop sets and negatives, the usual

Parallel Grip medium length bar seated rows 4x12
drops and negs

Lat Pulldown 4x15
Drops and negs

3 point stance dumbbell rows 4x15
Superset with straight arm pulldowns 4x10

 

[Leancuisine]

If you want a killer pump try triple drop sets going like 6 reps, 8 reps, 8 reps. Love this for incline bench, barbell rows, and weighted pull-ups.

 

[GrizzlyMadisonAdams]

If you want a killer pump try triple drop sets going like 6 reps, 8 reps, 8 reps. Love this for incline bench, barbell rows, and weighted pull-ups.

I'll give 'er a go today for shoulders, thanks

 

[GrizzlyMadisonAdams]

Quads and calves yesterday

Squats 5x15/12/10/10/10
Drop set on last set of 30 quarter squats and 10 lighter weight squats

Reverse barbell lunges 4x10 each leg

Hack Sled Squat feet together 4x12/10/10/10

Leg Press 4x15
Triple drop set on last set
10 second negatives on last rep of every set

Leg Extensions 4x15
Finished up with an alternating descending single leg set, 15 reps each leg, drop weight, 15 reps each leg, drop weight, until I got to the top of the stack

Standing Calf raises on smith machine 4x30 different angles each set

Seated calf raises 4x15

Legs were absolutely smoked after this workout, especially after the reverse lunges. Today they feel swollen/achy/fatigued but not necessarily sore. Quads cramp with hard flexing. I expect I will get some DOMS tomorrow but fingers crossed