strester vs. genetics: the Green MAGnitude log

[strester]

thanks man .... appreciate it


also want to bump this up to mention ...





10 month anniversary of quitting smoking (cold turkey) today !!!!!!


took me almost 15 years to finally come to my senses and kick the habit, but it's gone for good ....

[Travis71902]

thanks man .... appreciate it


also want to bump this up to mention ...





10 month anniversary of quitting smoking (cold turkey) today !!!!!!


took me almost 15 years to finally come to my senses and kick the habit, but it's gone for good ....

Awesome work bro! Its an awesome accomplishment!

[strester]

Day 18 - Diet

weighed in at 200lbs .... some of that weight is a combination of retained water and fat because I haven't been keeping up with my cardio the way I should .... sesamin only helps so much

was still able to hit my 3700 calorie intake for the day .... that was a struggle with all of the work and meetings I had, but I got it done ... lots of carbs, too

[strester]

Day 19

July 12, 2006 ...

weighed in at 198lbs ... dropped a couple of pounds overnight ... wondering if it was just bloat from eating like crap over the weekend .... lots of drive in the gym this morning .... I was really focused today .... made the workout a lot more intense, which was awesome because it was biceps day!!!!

was also able to get an ab workout in today .... been feeling so bloated in the mornings that I haven't been able to do abs without wanting to throwup .... wasn't the case and feeling the burn .... abs def. got worked over

took my usual PW and GM before, and PW with Xtend during ..... still taking WB at night


Biceps / Forearms / Abs

EZ-bar Standing Curls
85 x 10
85 x 10
90 x 7 (up 1 rep)
95 x 7 (up 2 reps)

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

Standing Hammer Curls
35's x 10
35's x 10 (up 1 rep)
35's x 10 (up 2 reps)

BB Forearm Curls
50 x 15 (up 10lbs)
50 x 15
50 x 15
50 x 15

Hanging Leg Raises
bodyweight x 26
bodyweight x 20
bodyweight x 15
(all sets to failure)

Decline Weighted Sit-ups
bodyweight + 10 x 15
bodyweight + 10 x 12
bodyweight + 10 x 8
(all sets to failure)


work has been really busy lately with being moved up into a new analyst position (means more money and bigger bonus this year) .... so it's been hard to get all of my meals in .... mostly it's my carbs that are suffering because I don't want to come home and consume a load of carbs before going to bed .... hopefully things will settle down in a week or two and I can properly proportion all of my meals...



also wanted to add that I got about an hour of cardio in when I mowed the lawn and did some other work on the outside of the house ... sipped on some Xtend while doing that too...

[strester]

Day 20

July 13, 2006 ....

weighed in at 197lbs .... overall my day was good ... focus was on point, and even though I didn't go up in weight on most of the lifts I felt that I had better form and control of the weight than in previous shoulder workouts

Shoulders / Traps

Seated Side Laterals
20's x 8
20's x 8
20's x 8

Back Press
95 x 10 (up 5lbs)
100 x 8 (up 5lbs)
105 x 6 (up 5lbs)
105 x 6

Front BB Raises
40 x 10
40 x 10
40 x 10

Face Pulls
60 x 10
60 x 10
65 x 10

DB Shrugs
80's x 15 (up 5lbs)
80's x 15 (up 5lbs)
80's x 15
80's x 15


I'm just about out of Sesamin and waiting on an order that includes Sesaglow to arrive at my door .... I'm also running low on glutamine powder, but doubt that I'll be replenishing my supply of that...


my diet was a big disappointment in terms of calories .... work is just getting out of hand with the number of meetings that I have and I need to figure out some easy meals that have lots of carbs that I can maul as I go from meeting room to meeting room

[strester]

Day 21

July 14, 2006

weighted in at 197.8lbs this morning ... Great workout!!... triceps are killing me .... usually I do triceps then quads, but switched it up this week to work the quads over first, then use what energy I had left to hammer out a triceps workout ...

been reading up on extreme stretching from some of the Dogg Crapp articles on the web and tried to implement them today for these two body parts .... HOLY CRAPP did it hurt ... not like an injury type of pain, just the pain of feeling my muscles being pulled to breaking point ... wasn't able to hold on for the entire 60 secs ... got anywhere from 30-40 seconds before calling it quits ... hoping that next week I can get up to the full 60 seconds ..... also, there are two possible types of stretching for the triceps ... I did the dip one ... not the overhead DB extension one

Ran out of Mega Man Multi-V ... this was my last day ... replacing this with Animal Paks starting 7/25 ...... supplementation was the same as always, but I'm noting it again to make this look like a long informative log for today

4:00am
SAN Tight!
Multi-V
Fish Oil

Pre
PW
GM
Glutamine
Whey

During
PW
Xtend

Post
Bulk CEE
Glutamine
Whey
Gluco/Condro

PM
WB


Quads / Triceps

Hack Squats
140 x 10
140 x 8
160 x 6
180 x 6

DB Lunges
30's x 10
30's x 10
35's x 10 (up 5lbs)
(felt a lot better about my balance with this exercise today)

Leg Extensions
110 x 10 (up 10lbs)
115 x 10 (up 10lbs)
120 x 10 (up 10lbs)

Extreme Quad Stretch
30-40 seconds

Isolated Pulldowns
40 x 10
40 x 8
45 x 6
50 x 6
(previous workouts had been two hands ... first day switching to isolated movement)

Overhead DB Press
70 x 8 (up 5lbs)
75 x 8 (up 5lbs)
75 x 10 (up 2 reps)

DB Skullcrushers
25's x 10
30's x 8
30's x 6
(all sets to failure ... Overhead DB's killed me before these)

Extreme Triceps Stretch
bodyweight x 30-40 seconds

diet was alright ... hit 3800 calories, but the fat was higher than I wanted it to be ... this appears to be the most troublesome part of my regimen and I really need to get it fixed to maximize my gains

[strester]

Day 22

July 15, 2006 ...

weighed in at 197lbs this morning ... my back is killing me from today's workout ... don't know if it was the additional stretching, but I can tell that I worked the hell out of it .... hamstrings have a real good soreness to them also

dosing for all supplements was the same, but went to a cookout and forgot to take WB before I went to bed .... also this was my first day taking Animal Paks....


Back / Hams

Hammer Pull-ups
bodyweight x 9
bodyweight x 4
bodyweight x 4
bodyweight x 3
(down in reps on all sets ... not sure if I wasn't warmed up enough or what, but these absolutely sucked!!!)

Underhand Lat Pulldown
110 x 8
110 x 8
120 x 8

Standing DB Rows
65 x 10
70 x 10 (up 5lbs and 2 reps)
75 x 8 (up 5lbs and 2 reps)
80 x 8 (up 5lbs and 2 reps)
(these are not upright rows ... I'm in a standing position, but lean over and grab a bar in a power rack or top of an incline bench @ 45 degrees)

Wide Grip Cable Rows
115 x 8 (up 5lbs)
120 x 8
120 x 8
125 x 8 (up 5lbs)

Extreme Back Stretch
45 - 60 seconds

SLDL
110 x 10
110 x 10
110 x 10

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

Extreme Hamstring Stretch
60 seconds each leg

I would log my diet for today, but I have no idea where the numbers should be .... went to a cookout like I mentioned earlier, and came home around 9:30pm ... was in the kitchen pulling out some food to eat before bed and got sick to my stomach ... spent about the next hour throwing up and just about everything I ate from earlier in the day got flushed down the toilet

[pu12en12g]

July 15, 2006 ....... went to a cookout

Hell yea !!

[strester]

Day 23

July 16, 2006...

off day ... took 1/2 scoop of GM for maintenance .... first day taking SesaGlow since my Sesamin supply ran out

was also my cheat day for the week, although I stayed pretty clean for the most part .... wasn't craving anything bad like I usually do

[strester]

Day 24

July 17, 2006 ....

my second off day for the week ... kept my diet in check for the most part, but didn't log everything I ate ...

took 1/2 scoop of GMag as soon as I woke up, and three SesaGlow throughout the day

time to start doin' some cardio this week .... not happy with the way my mid-section is looking these days

[strester]

Day 25

July 18, 2006

weighed in at 199.4lbs

Chest day!!!!! My favorite day of the week

Chest / Calves

Flat DB Press
75's x 10
80's x 8
85's x 6
90's x 7
(went up 5lbs on all sets and squeezed out one extra rep on the last set)

Incline DB Press
80's x 8 (up 15lbs)
80's x 6 (up 15lbs, down 2 reps)
80's x 5 (up 10lbs, down 3 reps)
(reps were down on the last two sets, but weight is waaaay up)

Flat DB Flyes
45's x 10 (up 10lbs)
45's x 10 (up 10lbs)
45's x 6 (up 5lbs)
(chest was blasted at this point .... HUGE pumps)

Extreme Chest Stretch
50's x 60 seconds

Calf Raises
115 x 15
115 x 15
115 x 12

Extreme Calf Stretch
60 seconds each leg

Cardio
10min on Arc Trainer as a warmup
15min on Eliptical post workout

Had a really great workout ..... focused and feeling strong the entire workout ... I alternate my routine every two weeks (routine A x 2, routine B x 2, routine A x 2, etc.) so the numbers and increases above are from 3 weeks ago .... didn't keep track of my diet really well, so not going to report on it .... also got in about 2 gallons of water

really glad I got in my cardio .... felt really good when I got home, and it really stoked my appetite

[strester]

Day 26

July 19, 2006 ...

weighed in at 199.6lbs

Supplementation was same as usual, San Tight! right when I woke up (only a few more pills left then it's being replaced with BU, Animal Pak 30min after my pre-workout shake, PW mixed with GMag 20-30 minutes prior to my workout, PW mixed with some Xtend during my workout, bulk cee post workout, and then WB before bed .... taking SesaGlow and glutamine powder 3x a day with meals

consumed well over 2 gallons of water, but my diet was a bit out of whack from an emergency meeting at work that had me in the war room for more than half the day (I could hear my meals calling for me from the fridge 2 floors up)

Biceps / Forearms / Abs

Preacher Curls - close grip
75 x 10
80 x 8 (up 5lbs)
80 x 6 (up 5lbs)
85 x 6 (up 10lbs)

Alt Seated Hammer Curls
35's x 8
40's x 8
40's x 8

Concentration Curls
25 x 8
25 x 8
30 x 8 (up 5lbs)

DB Forearm Curls
25's x 15
25's x 15
30's x 15 (up 5lbs)
30's x 15 (up 5lbs)

Extreme Biceps Stretch
60 second count ... felt like my arms were being ripped off by a wookie

Weighted Floor Crunches
6 x 30
8 x 30
10 x 30
10 x 30
(held a medicine ball over my head and held a 1-2 second contraction at the top of each rep, not coming all the way down to keep tension on the abs .... thought I was going to drop the 10lbs ball on my head on the last few reps)

Hanging Leg Raises
20
20
20
(20 was my magic failure number ... must have been something mental cuz I just kept losing it on rep 19 and barely getting a full rep on 20 for each set)

Cardio
10min Arc Trainer before lifting
15min run on treadmill varying between 6.5-7.5 and 3.5 for last two minutes as a cool down

I'm feeling good about getting my cardio in the past couple of days, and I'm still moving up slightly in weight .... I don't think breaking the 200lbs barrier is going to be a problem, and I think I can do it while steadily increasing the amount of cardio I do

[strester]

Day 27

July 20, 2006

weighed in at 199.2lbs ... down 0.4lbs, but still have that 200lbs target within reach

great workout again today .... I feel like each day I go in, I get a better workout than the week before for that same muscle group .... I can see in the mirror that I"m bigger and thicker .... I can see almost every vein in my chest trying to pop out .. just need to cut the bf% down .... I just couldn't be happier with GMag at this point

diet dropped a bit in calories .... thought I had eaten plenty of food, but when I logged everything I came up a few hundred calories short ... I'm not a fan of taking in carbs right before I go to bed just to hit a calorie target, so I'll just try to squeeze in some more high-fiber/carb snacks

grams cals %total
Total: 3374
Fat: 117 1056 33%
Carbs: 297 1053 32%
Protein: 284 1137 35%


Shoulders / Traps

Overhead DB Press
50's x 10 (up 5lbs)
50's x 8 (up 5lbs)
55's x 6 (up 5lbs)
60's x 6 (up 5lbs and new PR)

Leaning Side Laterals
25's x 8 (up 5lbs)
25's x 8
25's x 8 (up 2 reps)

Front Alt DB Raises
25's x 10 (up 2 reps)
25's x 10 (up 2 reps)
25's x 10 (up 2 reps)

BO DB Laterals
20's x 10
25's x 10 (up 5lbs)
25's x 10

Behind Back Shrugs
155 x 15
165 x 15 (up 10lbs)
175 x 15 (up 20lbs)
185 x 15 (up 20lbs)

Extreme Shoulder Stretch
60 seconds

Cardio
10min Arc Trainer pre-workout
15min Arc Trainer post-workout

[pu12en12g]

200lbs... here you come

[asianbabe]

looking good strester! What is an extreme shoulder stretch?