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Thread: strester vs. genetics: the Green MAGnitude log

  1. #41
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    Default Day 7 - Training

    Another great night of sleep and another great workout this morning ... I'm going up in weight or number of reps on just about every exercise each day ... weighed in at 193.2lbs this morning (down 0.6 lbs from yesterday) ... not sure if it's because I ate a few hundred less calories yesterday (by accident), but I certainly need to get my diet in check to get the full benefits out of using Green MAGnitude ... so, on to today's numbers


    Back / Hams/ Grip

    Pullups
    bodyweight x 10 (up 1 rep)
    bodyweight x 5 (down 1 rep)
    bodyweight x 4
    bodyweight x 5 (up 2 reps)

    Underhand Lat Pulldowns
    100 x 8
    110 x 8 (up 10lbs)
    115 x 9 (up 10lbs and 1 rep)

    Bench DB Rows
    65's x 10
    70's x 8
    75's x 6
    80's x 6
    (up 5lbs on every set)

    T-bar Rows
    80 x 10 (up 35lbs)
    90 x 8 (up 20lbs)
    95 x 8 (up 15lbs)
    100 x 9 (up 10lbs and 1 rep)

    SLDL's
    3 x 10 x 110

    Seated Leg Curls
    110 x 10
    110 x 8
    110 x 7

    Grip Work
    3 x 15 + 10sec hold x Captains of Crush Gripper (Sport = ~ 60lbs)

    here's a link to my last Back/Ham/Grip day if anyone wants to compare progress: http://www.controlledlabsforum.com/s...2&postcount=19

    I'm still feeling really pumped after each workout ... even noticed my lats feeling fuller and looking that way when I did dbl bicep pose in the mirror ... strength is going up ... vascularity is about the same, but it's probably because of the extra fat I'm carrying and it's hard for my veins to "pop"

    I'd give this morning's workout a solid 10/10
    Last edited by strester; 06-30-2006 at 05:53 AM.
    jdouchebag for president

  2. #42
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    how dare you give a workout 10/10

  3. #43
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    Quote Originally Posted by jdiritto
    how dare you give a workout 10/10

    x2
    + =

  4. #44
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    Default Days 8 & 9

    These were off days for me since I was out of town visiting parents. Tried to keep the diet in check as much as possible, and got a little cardio in with all of the swimming and games at the pool. Nice dark tan is coming in too.

    Not sure what the exact recommended dosage for off days is, but I took 1/2 scoop first thing in the morning on both days.
    jdouchebag for president

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    Default Day 10

    I did a shotty job of tracking my diet yesterday, so I'm not going to even bother with reporting on my nutrition. Had a cookout with some friends later in the day which probably blew it all to hell anyway in terms of too many calories, but I mostly ate sirloin burgers on a wheat bun instead of all the chips and dip that everyone brought over.

    Was still able to make it to the gym, and took my full dose of Green MAGnitude. Vascularity is way up and I'm still looking full. I feel stronger every time I go to the gym, and I'm pushing the numbers up on nearly every lift. This will be a new staple in my supplementation.

    Chest / Calves

    Incline DB Press
    55's x 10
    60's x 8
    65's x 6
    70's x 6

    Flat DB Press
    80's x 8
    85's x 7
    85's x 6
    (This was huge for me since I've never been able to do more than one set with 85's before feeling completely exhausted.)

    Incline DB Flyes
    3 x 10 x 40's (up 5lbs)

    Standing Calf Raises
    Dropsets 3 x 15 x 180/120/60
    (calves are killing me again today ... might be the last time I do dropsets for a while)

    I give this workout a 10/10 ... mostly because I want jd to grace my log with another post about how I shouldn't
    jdouchebag for president

  6. #46
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    Default Day 11

    Day 11 sucked ... spent it on a sofa, with my leg propped up because I think I aggravated a tendon behind my knee .... going back to seated calf raises starting next week ... standing calf raises seem to irritate my leg to the point that it's painful to walk

    I decided to make this an off day, took 1/2 scoop of GM and drank lots of water .... I'll hit the gym on Saturday morning to make up for the lost day
    jdouchebag for president

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    Default Day 12

    July 5, 2006 ...

    weighed in at 198.4lbs ... workout was awesome ... big pumps in my biceps and it lasted for most of the day ... even got some comments from people at work

    didn't get in as much water as I wanted to ... i think it was closer to 1 gallon than the 1.5 - 2 gallons that I typically average ....

    Biceps / Forearms


    EZ Bar Standing Curl
    85 x 10 (up 5lbs)
    85 x 8
    90 x 6
    95 x 5
    (assuming bar weighs 25lbs)

    Incline DB Curls - not alternating
    30's x 8
    35's x 8 (up 5lbs)
    35's x 6

    Standing DB Hammer Curls - alternating
    35's x 10
    35's x 9
    35's x 8
    (failure on last rep for each set)

    BB Forearm Curlsl
    40 x 15 (up 5lbs)
    50 x 15 (up 5lbs)
    50 x 15
    50 x 15

    Attachment 230

    went a little overboard on carbs, but couldn't resist the pasta ... been a while since I had it
    jdouchebag for president

  8. #48
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    Quote Originally Posted by strester
    big pumps in my biceps and it lasted for most of the day ... even got some comments from people at work
    Always great to get complements from people, great job and nice gains


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    Quote Originally Posted by strester

    went a little overboard on carbs, but couldn't resist the pasta ... been a while since I had it


    you can never go overboard on carbs, only on loading days....



    keep up the good work man, keep tending to that knee, nothing sucks more than being motivated to only be shot down by stupid injuries.

    keep the head up, 60 percent of injurys are mental. you are only as disabled as you allow yourself to be


    on that note.......i gotta go ice my injuries hahaahh

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    Default Day 13

    July 6, 2006

    weighed in @ 197.4lbs ... down a pound from the day before .... really good day in the gym ... shoulders/traps are one of my favorite days because I'm trying hard to get my side and rear delts as developed as my front (currently have the "rolled shoulder" look) ... water intake was about 1.5 gallons

    Shoulders / Traps

    Rear Military Press
    90 x 10
    95 x 8
    100 x 6
    105 x 6
    (up 5lbs on all sets from last week)

    Seated Side Laterals
    15's x 8
    20's x 8
    20's x 8
    (no increase in weight this week, but will go up next week)


    Front BB Raises
    40 x 10 (up 5lbs)
    40 x 10
    40 x 10


    Face Pulls
    60 x 10 (up 5lbs)
    60 x 10
    65 x 10 (up 5lbs)


    DB Shrugs
    75's x 15 x 2
    80's x 15 x 2

    Went shopping the other day and picked up more bananas, peanut butter, deli ham, and wheat bread ... also picked up some brown rice and will fix a huge pot of that and start taking it to lunch everyday to help get my carb intake higher

    yesterday wasn't too bad for me, but still wish I had taken in a few more carbs ...

    Attachment 240
    jdouchebag for president

  11. #51
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    Default Day 14

    July 7, 2006...

    weighed in @ 197.8lbs this morning ... took my usual 2 scoops of PW with 1 scoop of GM about 15-20 minutes pre-workout .... pumps were good ... vascularity is still up ... sweatin' like it's nobody's business .... went up in weight on nearly every exercise ....

    the WB at night appears to be working as well ... it's been a little over a week now and I'm looking fuller than when it was just adding GM to my supplementation .... I'll continue to use WB at night until I start my X-Factor cycle in a few months ... oh, and dreams have been very vivid, but I'm feeling well-rested in the mornings

    I want to note that I've modified my post-workout shake to have only one scoop of whey isolate ... seems to be making me feel less bloated and full so I can fit in one extra meal before I leave for work in the mornings, though I'm still taking the same amount of oats and glutamine powder with each shake....

    Quads / Triceps

    Hack Squats
    140 x 10
    140 x 8
    160 x 6
    180 x 6
    (plus whatever the sled weighs ... I have no idea)

    DB Lunges
    30's x 10 * 3
    (still having issues with balance when lunging with my left leg, so weight will stay the same until my stabilizer muscles are built up)

    Leg Extensions
    100 x 10
    105 x 10 (up 5lbs)
    110 x 10 (up 10lbs)

    Pulldowns
    70 x 10
    80 x 8
    90 x 6
    100 x 6
    (up 10lbs on each set ... also will be modifying this next week for isolated pulldowns .... wrists have been feeling strained after doing these w/ a straight bar and I think isolating each arm will fix this)

    Overhead DB Press
    65 x 8
    70 x 8
    75 x 8
    (up 5lbs on the last set, and will go up on first two next week)

    DB Skullcrushers
    25's x 10
    30's x 10
    30's x 10
    (up 5lbs on last two sets)

    diet wasn't too bad either .... hitting my calorie range of 3600 - 3800, but still need to work on the macros .... still have a little ways to go, but I'm definitely putting on some weight and keeping my fat in check ... will be doing some cardio tomorrow and will see if the gym has found their body fat monitor

    p.s. - can the fellas from CL let me know if there's anything that I've been leaving out of my daily logs that they would like to see added? I think I've got it all covered, but wanted to make sure

    Attachment 242
    jdouchebag for president

  12. #52
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    Awesome updates and adjustments !!! Amazing detail !!

  13. #53
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    Stoked to see your numbers climbing nicely!! I couldn’t help but bust a couple of poses after my back workout as well. Crazy volume eh!

    Very clean log man, I love how you have the pie charts as well. dEdIcAtIoN ~!!

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    thnx, bd ... appreciate the support .... the pie charts are a lot easier than I thought they would be, fitday.com does all the work for me and I just photochop it each morning ....



    and to add some variety to the log ....



    Attachment 244

    10oz 1% milk
    12th bottle of water today
    1.5 cup broccoli
    1.5 cup brown rice
    2 thin slices chix breast (cooked in olive oil, pepper, and garlic)
    covered the plate with two tablespoons of shredded parmesan

    took 1 Fish Oil and 1 Sesamin too
    jdouchebag for president

  15. #55
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    Quote Originally Posted by strester
    thnx, bd ... appreciate the support .... the pie charts are a lot easier than I thought they would be, fitday.com does all the work for me and I just photochop it each morning ....



    and to add some variety to the log ....



    Attachment 244

    10oz 1% milk
    12th bottle of water today
    1.5 cup broccoli
    1.5 cup brown rice
    2 thin slices chix breast (cooked in olive oil, pepper, and garlic)
    covered the plate with two tablespoons of shredded parmesan

    took 1 Fish Oil and 1 Sesamin too
    LOL nice pictures just reminded me time to eat again thanks!!!!!!!!!!!

  16. #56
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    I think your log has good detail already! Keep up the good work !!

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    Default Day 15

    July 8, 2006

    skipped the weigh-in, but I've been on a slight downward trend with weight ... personally, I think it's from fat loss because I'm definitely putting down the calories.... workout was really good .... Here I am two days later and my lats are still feeling sore .....

    Back / Hams

    Hammer Pull-ups
    bodyweight x 10
    bodyweight x 6
    bodyweight x 4
    bodyweight x 3

    Underhand Lat Pulldowns
    110 x 8 * 2
    120 x 7 (up 10lbs)

    Standing DB Rows
    65 x 10 (up 20lbs)
    65 x 8 (up 15lbs)
    70 x 6 (up 15lbs)
    75 x 6 (up 15lbs)

    Wide Grip Cable Rows
    110 x 8
    120 x 8 * 3 (up 10lbs)

    SLDL's
    110 x 10 * 3

    Isolated Leg Curls
    50 x 10 (up 10lbs)
    55 x 10 (up 5lbs)
    60 x 10 (up 10lbs)

    I was really focused during this workout ... was one of my better ones since being on GM


    nothing special about the diet today .... but I did hit the macro percentages that I've been aiming for since starting the log

    Attachment 253
    jdouchebag for president

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    Default Day 16 & 17

    July 9 & 10, 2006


    no lifting on these days, but the weather was perfect on the 9th .... got a few fellas together and played 3 rounds of disc golf ... sipped on some PW and Xtend the whole time, then took a full scoop of GM with some ice cold water when I got home .... also remembered to take WB at night ... finally took a bit of a cheat day and ate a bunch of crap mixed in with a bunch of my regular healthy stuff ..... still think I stayed just under 4000 calories

    decided to sleep in and catch up on some sleep that I lost over the weekend today (10th) ... sleeping in means missing out on my workouts since I don't find any joy in taking 2 hours to do a 1 hour workout because of a crowded gym ... feeling really good today, so I'm glad I got the rest .... back to schedule tomorrow ... chest and calves .... gonna try a new PR with DB presses ... wish me luck
    jdouchebag for president

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    Default Day 18 - Training

    July 11, 2006...

    New PR's!!!

    Chest / Calves

    Incline DB Press
    60's x 10 (up 5lbs)
    65's x 8 (up 5lbs)
    70's x 6 (up 5lbs)
    75's x 6 (up 5lbs and new PR)

    Flat DB Press
    80's x 8
    85's x 8
    90's x 6 (up 5lbs and new PR)

    Incline DB Flyes
    40's x 10
    40's x 10
    45's x 10 (up 5lbs and new PR)

    Seated Calf Raises
    90 x 15
    115 x 15
    115 x 15

    strength is up, vascularity is up too ... I felt like I could see every vein in my arms ... going to try and hit 100lbs DB's for Flat Bench Press by end of August, but the way my strength has been going up, I think I could hit that a lot earlier ....

    I'll post my diet log later tonight, but was really exicted to get these records posted

    jdouchebag for president

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    Nice Log.

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