Originally posted by XenoWang
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Renegade's New Log / Green MAG & Purple WRAATH
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Originally posted by spirit3530Hey how is that powerfull working for you
I posted a short review here.
http://controlledlabsforum.com/showthread.php?t=1520
Thanks for the interest!
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Day 24 Friday (CORE/LEGS)
Measurements/Info
BF: n/a
Weight: 162lbs
Approx. 160g protein
Approx. 2g water
Supplementation
1/2 scoop GM + 2/3 scoop PW + 1 scoop GG Pre Workout
6 caps Powerfull
Syntha-6 Protein + Cytogainer twice a day
Multi vitamin / 2 caps Green Tea / 2 caps Fish Oil with Dinner
Workout
2x10 DeadLifts (warmup)
2x8 DeadLifts (heavier warmup)
5x3 DeadLifts (working sets)
2x50 Calf raises
Thoughts
Stuck to the basics and focused on my deadlifts. I only do deads every other week, because they tend to drain my muscular energy and wipe me out for at least 48 hours. I went up in weight this week by 10lbs. I've been adding a steady increase of 5-10lbs since I started my supplementation and training routine. Man I really love the deads, but I just started doing them this year (I know, I know) so my numbers are still small. However, I love the way it makes my body feel the day after. Practically every muscle located on my back hurt (calves, triceps, hamstrings, lats, lower back, traps) ... even my abs felt it the next day.
Supplementation is still going strong. I've noticed I have leaned out since starting the PW. Which is strange because I am eating above my maintence. This proves my "Lean" bulk is going quite well.
Quote of the Day
"Time for the weather report. It's cold out folks. Bonecrushing cold. The kind of cold which will wrench the spirit out of a young man, or forge it into steel."
Diane Frolov and Andrew Schneider
Video for October
Last edited by RenegadeRows; 10-28-2006, 08:39 AM.
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Hey RR, I think one of the biggest favors you can ever do for yourself is to lock in your diet and use fitday.com to track everything you eat. I used to simply estimate my nutritional intake based on rough ranges and even a few flawed measuring methods (ie. measuring how much oats I was getting in terms of cups/ounces in a shaker bottle vs. weighing them out by the gram with a scale- you'd be amazed at the difference in accuracy) and believe me when I say I was basically taking in an excess of everything, haha.
Anyways, I think you can only improve your gains in strength and mass if you listed a usual meal plan, even if it varies from day to day. Having others critique and offer suggestions will probably improve your entire program. Don't worry about the criticisms, it's only the internet
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Originally posted by XenoWangHey RR, I think one of the biggest favors you can ever do for yourself is to lock in your diet and use fitday.com to track everything you eat. I used to simply estimate my nutritional intake based on rough ranges and even a few flawed measuring methods (ie. measuring how much oats I was getting in terms of cups/ounces in a shaker bottle vs. weighing them out by the gram with a scale- you'd be amazed at the difference in accuracy) and believe me when I say I was basically taking in an excess of everything, haha.
Anyways, I think you can only improve your gains in strength and mass if you listed a usual meal plan, even if it varies from day to day. Having others critique and offer suggestions will probably improve your entire program. Don't worry about the criticisms, it's only the internet
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this log is so awesome, keep it upREDuction SHOTS are Now Here!
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RR, I would DEFINITELY recommend Fitday. It has helped me immensely in my contest preparation (10 days away, eek!) and I can't live without it now.
If I had to allocate the percentages of importance when it comes to quality mass gains, I'd say that (barring rest/recovery time) training is 40%, diet is 50%, and supplementation 10%. Some might disagree with how much importance I place on diet compared to training, but I'm actually inclined to put diet more at 60% with training at 30%, but that's probably pushing it. You get the point though.
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Originally posted by XenoWangRR, I would DEFINITELY recommend Fitday. It has helped me immensely in my contest preparation (10 days away, eek!) and I can't live without it now.
If I had to allocate the percentages of importance when it comes to quality mass gains, I'd say that (barring rest/recovery time) training is 40%, diet is 50%, and supplementation 10%. Some might disagree with how much importance I place on diet compared to training, but I'm actually inclined to put diet more at 60% with training at 30%, but that's probably pushing it. You get the point though.
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Thanks for the good luck wish- I'll need it, haha. I won't be coming in nearly as lean as I had hoped, but this is my first contest and I'm doing it mainly for the experience. I don't plan on hardcore dieting like this for quite a while after this though, haha.
These pictures were taken at about 6+ weeks out, so I think that makes it 5 weeks from today. I'm a bit leaner than these shots, but again, not as lean as I should be...
As you can clearly see, I need to put on major mass in my chest/shoulders, arms, and calves =/
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Day 25-26 Sat-Sun (REST)
Measurements/Info
BF: n/a
Weight: 163lbs
Approx. 200g protein
Approx. 2g water
Supplementation
1/2 scoop GM + 2/3 scoop PW once per day
6 caps Powerfull
Syntha-6 Protein + Cytogainer twice a day
Multi vitamin / 2 caps Green Tea / 2 caps Fish Oil with Dinner
Workout
Rest.
Thoughts
I was away for the weekend at my girls house. Did lots of resting, recovering and eating. My lower back, glutes and hams are still burning today (monday) from the deadlifts on Friday. I'll be hitting my upper back today and will post later on.
MY long term Ulimate Goal
I started off as being 5'8, 129lbs, lean, low bodyfat. I had good definition from lifting and sports @ 130lbs. My goal is simple: lean bulk. If I go all out on a bulk, I will most likely add size but I do not want to add excess fat. Therefore, since I started around 13-14% Bodyfat naturally, I'm going to clean bulk while still doing cardio. I want to add size, but do it slowly without compromising the physique I have now. I'm hoping this approach will add almost 85% muscle and little-to-no fat, therefore I won't need to do a hardcore cut later on. Once I have peaked naturally in bodyweight, I will cut it down and maintain a lean 175-185lbs.
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Day 27 Mon (CARDIO)
Measurements/Info
BF: n/a
Weight: 163lbs
Approx. 200g protein
Approx. 2g water
Supplementation
1/2 scoop GM + 2/3 scoop Pre workout
6 caps Powerfull
Syntha-6 Protein + Cytogainer twice a day
Multi vitamin / 2 caps Green Tea / 2 caps Fish Oil with Dinner
Workout
15 mins Heavy bag training
15 mins Shadowboxing
Thoughts
I've gotten back into boxing/martial arts again recently. I've done some form of fighting/martial arts all my life, but this past year I've put it to the side to focus on getting my weight training straight. Now that's dialed in, I've been training more on the heavy bag and using it as a cardio workout. I do not compete, nor will I ever. I train for personal reasons: self defence, confidence, strength, and health. I follow the Jeet kune do philosophy of adhering to no set system of fighting, but rather free fighting: training of attributes such as speed, coordination, timing, etc. Like Bruce said, take what works for you and dispel the rest. I'm of the mind of 'keep it simple stupid' , and I beleive it is the fighter, not the fighting style that wins a fight. Karate, kung fu, boxing; we are all built with 2 legs, 2 arms and a head. So essentially, all fighting styles are the same, they just use different techniques and disciplines/traditions.
For those who are interested, I've studied:
Kenpo Karate, Jeet kune do, Bak Sil Lum (Northern Shaolin), Taijiquan, Muay Thai.
I've been implementing a combination of muay thai and free-fighting (a combination of above styles) to develop speed, strength and power.
I've also noticed the PW+GM combination gave me more endurance, power, speed and focus on my heavy bag and shadowboxing. A great addition to any MMA's aresenal.
Working Back/Biceps on Tuesday.
Video for November
Last edited by RenegadeRows; 10-31-2006, 07:40 AM.
Comment
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I started off as being 5'8, 129lbs, lean, low bodyfat. I had good definition from lifting and sports @ 130lbs. My goal is simple: lean bulk. If I go all out on a bulk, I will most likely add size but I do not want to add excess fat. Therefore, since I started around 13-14% Bodyfat naturally, I'm going to clean bulk while still doing cardio. I want to add size, but do it slowly without compromising the physique I have now. I'm hoping this approach will add almost 85% muscle and little-to-no fat, therefore I won't need to do a hardcore cut later on. Once I have peaked naturally in bodyweight, I will cut it down and maintain a lean 175-185lbs.
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