Posted at October 27, 2010, 1:20 pm:
I have decided to create this new journal to keep track of my sessions, my progress, and also to mark the point of determination towards accomplishing my goals, whether they be mass-gain or fat-loss oriented.
I have been working with the mastermind Chuck "The Ripper" Rudolph of Scivation/Primaforce on my diet. Currently, I take in 3770 cals on workout days and 3020 cals on off days. The actual caloric value though is well over 4300k on lifting days after adding up the XTend/Substance shake I drink during lifting, as well as other disregarded calories from foods not counted.
get about 270g protein, 345g carbs, and 145g fat according to the plan. the 270g is all from solid protein sources (meats/CC) and is not factoring in the protein from incomplete sources such as oats/veggies, etc. Lets just say I am eating a LOT of freakin' food here, lol.
My workout routine ATM is not set in stone, as I will be recieving a new setup from Derek Charlebois to begin with sometime this week.
Supplements I take currently are:
Scivation Substance WPI
Scivation Sesamin
CLA
Fish Oil
Multivitamin
Xtend
---Next 2-6 weeks only
+ Green Bulge/Glycergrow
+ Anagen
Stats:
6'2-3"
166lbs
-Arms: 13 7/8"
-Chest: 43" relaxed
-Delts: 50" relaxed
-Quads: 22" relaxed
-Calves: 14.25"
-waist: 31"
I will update more later once I receive my new routine and start posting workouts and such again.
Original of the message was taken from http://forum.bodybuilding.com/
Replies:"subscribes" Best of luck buddy, now eat the food tina
Ni...
On board.
Holy shit you have some erect-ass nipples lol.
G/L cobain!
LOL, haha.
on board as well.
4/21/06
Nothing much to report at this point.
u got bad boi nipples!
workouts look good, C.
thanks man.
you got some sick shoulder width, and some strong traps.
4/22/06
Legs/Abs
Leg Press: 450x6, 430x8, 395x10
Seated Calfs: ...
pretty nice session! good extensions, considering all the (non free we...
Nice leg day Keith
4/24/06
Upper Body
BB Bench: 195x4x2 (+5lbs), 185x6
BB Rows: 15...
Great workout man, making some nice gains now.
good workout.
4/25/06
Lower Body #1
ATG Squats: 195x4, 200x4, 185x6, 185x4
SL...
get on aim lets get cracka lackin on that diet.
4/21/06
Chest/Back
Incline Bench: 160x6, 150x8, 140x10 (+5lbs on a...
nice weights buddy!
-paul
So I'm confused, was this a good workout or not?
You might be able to get away with that assumption
IM me.
4/28/06
Delts/Traps/Arms
DB Shoulder Press: 65x6 (+5lbs each arm...
very nice.
wait, wait, wait.
It has to do with Insulin actually.
sweetness.
4/29/06
Legs/Abs
Leg Press: 470x6, 450x8, 430x10 (+20lbs on all ...
Great stuff today bro, be awesome to have a golds gym.
hey cobain,
glad to see you doing well in the lifting department! ...
Thanks Clare, that really means a lot to me
I hope you are doing w...
nice session.
5/1/06
Upper Body
BB Bench: 200x4x2 (+5lbs), 185x5
BB Rows: 165...
Nice bench
Congrats on the membership
BUAHAhahAHHAHAHahHA!!!! im still ahead of you on militaries.
5/2/06
Lower Body
ATG Squats: 200x1, 185x4x3
SLDL: 235x6x2, 24...
we all have bad days.
5/4/06
Chest/Back
Incline Bench: 160x6, 150x7 (-1 rep), 140x8 (-2 ...
i demand your pullups.
nice blue there keith
thanks guys.
5/5/06
Delts/Traps/Arms
DB Shoulder Press: 65x6 (2 reps shy of f...
hands on rails (constantly) equates to 'cheating' to me.
yeah, you've got a good point there
I do check my own pulse as wel...
5/6/06
Legs/Abs
Leg Press: 485x5 (+15lbs, -1 rep), 460x7, 405x10...
wow.
Looking better and better each time I check in.
to much cardio!
Hey, it's part of the plan
This cardio is to promote recovery and ...
sweet dude.
im bored.
I'm fat
i hope you are just kidding.
I was just messin'
I think I'm gonna hit it big this time around.
5/9/06
Chest/Back
Flat BB Press: 200x4.
Here are some updated pics from today taken in a completely different ...
you are too that lean.
you know as well as i do that "we" can't trust our own opini...
5/9/06
Delts/Traps/Arms
Seated Military Press: 120x5x3
BB Shrug...
5/10/06
Lower Body
ATG Squats: 195x5x2, 195x4, 195x3
SLDL: 255x...
poor, poor thing
one word.
5/11/06
Chest/Back
Flat DB Press: 85x5, 75x8, 65x10
Incline DB ...
you and yoru good workouts.
holy veinage batman
nice workout bro
Thanks KOS and Mike
5/12/06
Shoulders/Traps/Arms
DB Military...
db militaries = ghey!!
good shrugs.
Got that right!
Spoke w/Derek and next week we'll be switching to ...
haha.
Ahahaha.
i suppose they would, with your seemingly endless expanse of shouldern...
5/13/06
Legs/Abs
Deadlifts: 255x5x3
Seated calves: 135x6, 125x8...
get that DL strong.
[quote=cobain67]5/9/06
Chest/Back
Flat BB Press: 200x5x2, 200x3
...
.... lookin solid in here, and cut up in the pics. So, you are bulking...
yup
5/16/06
Delts/Traps/Arms
Seated Military Press: 125x5, 130x5, 13...
5/17/06
Lower Body
ATG Squats: 205x5x3 (+10lbs and 1 rep on the ...
awesome workouts, getting stronger.
Lol, you'll get there I'm sure.
yeah.
5/18/06
Chest/Back
Flat DB Press: 85x8, 90x5, 75x10
Incline DB ...
empty post
empty post
sweet session.
[quote=cobain67]Thanks KOS and Mike
5/12/06
Shoulders/Traps/Arm...
pimpin session dude.
5/20/06
Legs/Abs
Deadlifts: 265x5x3 (+10lbs)
Seated calves: 145...
Sick workout bro, you seem to be strength-wise where I was at my peak.
good workout.
happy birthday almost
Thanks!
5/22/06
Chest/Back
Flat BB Press: 205x5,4,3 (5lb all-time PR)
B...
AWESOME MAN, Happy Bday the 23rd I do believe
23???!!! ****, you are an old man.
lol, not 23 years old man
I am turning 18 tomorrow (the 23rd of Ma...
good session.
5/23-24/06
Shoulders/Traps/Arms
BB Military Press: 135x5,4,3
BB S...
good stuff! get crakin on those squat.
yeah
I've been too active in the past utilizing my legs.
i vomit on that excuse.
I vomit on you
lol
get on aim.
5/25-26/06
[i]Chest/Back
DB Flat: 90x6, 85x7, 75x10
DB Incline:...
5/27/06
Legs/Abs
Deadlifts: 275x5x3 (+10lbs)
Seated calves: 155...
Good job lately Keith
Thanks Mike
5/29/06
Chest/Back
Flat BB Press: 210x5,4,3 (5lb ...
pix from saturday
5/30/06
Delts/Traps/Arms
Seated Military Press: 140x4,3,3
BB Sh...
5/31/06
Lower Body
ATG Squats: 215x5x3 (+5lbs)
SLDL: 225x5x3
A...
Nice squats
somebody has wide shoulders.
Thanks YS.
they are wide.
6/5/06
Chest/Back
Flat BB Press: 220x3x2, 205x3
Barbell Rows: 1...
Nice workout buddy, blue blue
Hella nice going on the BB bench!
Impressive!!
Thanks Mike and YS.
youre so close to 225 for reps.
lol.
6/6/06 (what a date! )
Delts/Traps/Arms
Seated Military Press: ...
Nice stuff bro, strong military's.
your creeping up on my old military PR.
6/12/06
Chest/Back
Flat BB Press: 225x3x3
Barbell Rows: 195x5,...
awesome.
strong look lifting
Thanks KOS and Sword.
youre never online anymore.
Doesn't get any more solid than that Keith.
Thanks Mike
6/15/06
Chest/Back
DB Flat: 100x4, 90x6, 75x10
...
lol, i havent done DB flats in ages, but yours certainly look good!!!
...
6/16/06
Shoulders/Traps/Arms
DB Military Press: 75x3, 60x10, 55x...
Update:
Nothing really going on here.
Good luck man
It's only up from here my friend.
Good to hear; glad you're taking care of yourself I'm anxious to how ...
yeah seriously, DC should be interesting to watch.
+7-20-06+
Started up another session with Derek today.
Nice DB Pressing
Glad to hear you're hanging in there, Keith
Thanks Mike, hope things are well on your end too.
pics from today.
7-21-06
Back/Arms:
Pullups: 8,7,6
WG Pulldowns: 145x6, 130x10x2...
Looking bigger and still lean
Quad definition looks good.
7-22-06
Legs/Abs:
Hacksquats: 160x15.
7-24-06
Upper
Bench: 195x6,5,4
BB Rows: 185x6,5,5
Standing MPr...
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