• Welcome to MuscleMecca Bodybuilding Forums

    Do you love bodybuilding and events like the Olympia and the Arnold Classic? Are you interested in Bodybuilding, Fitness or building muscle? If so check out and join our bodybuilding forum! Musclemecca bodybuilding forums is one of the oldest and most popular bodybuilding, fitness forums! Some past members of Musclemecca include Phil Heath, Ronnie Coleman, Gregg Valentine and More! We have over a million bodybuilding videos, pictures and articles! We have many helpful bodybuilding enthusiasts to answer questions and give you advice on building muscle! See You In The Bodybuilding Forums!

  • musclemecca bodybuilding forums does not sell or endorse any bodybuilding products. Do not sell any bodybuilding products through musclemecca bodybuilding forums.
    Musclemecca.com has no affiliation with advertisers; they simply purchase advertising space here. If you have questions go to their site and ask them directly.
    Advertisers are responsible for the content in their forums.
NpasGear Bodybuilding Gear

<3Frosty's Training Log...

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Ok, well, im going to be doing two logs on two sites. I have gotten some positive feed back about my diet, and im really digging my new routine.

We will see how this goes.



Meal 6: Lots of cottage cheese, fish and flax seed oil, and a multi.


Meal 1: 2/3 cup of low sugar, fat free yogurt, 2 scrambled eggs with sprinkled non-fat cheese, 1 cup non-fat milk mixed with 24 grams protein from whey, a decent amount of the rotinini whole wheat noodles, and a hanful of cheerios.

Supps: Multi, concerta, 2 MSM & Glucosamine pills, and 1 chromium picolinate.



Planned workout later today:
Bench and Assisting: Internal/External rotations, trunk rotations, Regular bench, incline bench, military press, skull crushers, Barbell rear delt row, DB close-to-body raise, Wide-grip dip, prone bridge, side bridge.

All of these will be done in that order.


I have a log i will fill out and place up after the workout.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Welcome to the logs! awesome looking routine!! train hard mate!

Thanks man. Im really excited for this workout as it will be the first time i have done regular benchpress for a while. I was doing isolation exercises for my chest for about a week, im interested to see how they will translate to bench press.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
I would have to look back on some logs to find some PBs.


I can give you this info:

Im about 5'4'', and i weigh 149 pounds roughly. I did a dirty bulk last year that shot me up from 135 to 175 in less than 8 months. I gathered quite a bit of fat, but also some massive gains strength wise and a palpable amount of muscle mass. I have jumped up in shirt size, and i have maintained alot of the mass i gained but not a ton of the strength because i took a two month break from lifting and eating well.

Im currently on a cutting cycle to lose alot of the fat just in time for spring break. And i hope to get to around 6-7 percent body fat before summer begins. I do HIIT on off days only, and i train 3 days a week. I used to do nothing but full body workouts, but im now on a compound lift routine that focuses around the three major lifts. Squat, deads, and bench.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Pre-Workout Meal (2):

5 ounces of sweet potato, 1 cup non-fat low sugar milk.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
1 serving NO-Xplode 15 minutes pre-workout.

During workout nutrition: Lots of water and about 16 ounces of Gatorade mix.

Pre-Workout Weight: 148.6

Workout:


Light jog for 5 minutes, then stretch.

Exercises:

Rotator Cuff Exercises:

  • Not going into detail, too many reps. LOL

Trunk Rotations:
  • 45 lbs x 11 rotations each side

Regular Bench:

  • 95 lbs x 12 reps
  • 135 lbs x 10 reps
  • 185 lbs x 6 reps

Incline Bench:

  • 95 lbs x 10 reps
  • 135 lbs x 6 reps
  • 145 lbs x 4.8 reps

Military Press:

  • 65 lbs total x 10 reps (sitting, unsupported)
  • 75 lbs total x 6 reps (sitting, unsupported)
  • 90 lbs total x 8 reps (seat with back, what a difference)

Skull Crushers:

  • 50 lbs total x 12 (EZ Curl)
  • super set with 12 reps of close-grip bench
  • 70 lbs total x 4 reps
  • Super-set with 70 lbs close-grip bench x 14 reps

Barbell Rear-Delt Row:

http://www.exrx.net/WeightExercises/DeltoidPosterior/BBRearDeltRow.html
  • 40 lbs x 12 reps (straight bar)
  • 70 lbs x 14 reps (straight bar)
  • 80 lbs x 10.5 reps (straight bar)

DB Close-to-body Raise:

http://www.exrx.net/WeightExercises/DeltoidLateral/DBRaises.html
  • 10 lb DBs x 12 reps
  • 15 lb DBs x 15 reps
  • 20 lb DBs x 12 reps

Wide-Grip Dip:

  • Body Weight x 12 reps
  • +20 lbs x 6 reps
  • Body Weight x 6 reps (close grip, focus on tri's)

Prone Bridge:
(Hand placement is odd)
  • 1 rep each arm for 28 seconds.

Side Bridge:
(Foot placement is odd.)
  • 1 rep each arm for 28 seconds


Post-workout weight: 151 lbs




Reflections: Well, way too many sets right now. Now that i know a rough base of where im at, i can knock off sets here and there as im no longer experimenting with the majority of the exercises and weights. This completes the first week of this focus training. Its pretty new to me, and im looking forward to seeing how my body responds when i hit the weights again on monday.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Post-workout nutrition (3):

10 grams dextrose, 48 grams protein from whey, 13 ounces water, 1 banana, 10 grams creatine monohydrate.

2nd Post-workout meal, 50 minutes later (4):


6.5 ounces sweet potato, 3 ounces turkey breast, multi.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Awesome session and nutrition wise u are spot on!

Thanks man. I felt worn OUT after the session though. The bridges really killed my core.

As always, i feel great now though. I hardly ever get sore after a workout, and i feel this will be no different.

My big thing right now is nutrition. I feel i eat pretty damn clean, though i need to work on gathering my nutrient totals.
 

Rocky

Mecca V.I.P.
VIP
Joined
Jul 15, 2006
Messages
11,448
Points
38
Good to see a new log and seems you have everything planned out. Session looked good. That's some respectable weight you're moving.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
What up Prize!


And thanks Rocky.




Okay, so, last night i was invited to a rockets game and of course i accepted the offer. Went to eat at Papasito's (mex restaurant), had some shrimp and poblano peppers, and wow. That did not sit well. Basically, my night went to shit, and most of the day today was me feeling sore as fuck from the workout and sick to my stomach. Will hopefully start up with my nutrition log tomorrow.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Ahhh, today will be a good day. Feel great this morning. Still a bit sore in the triceps and shoulders, but no stomach pangs.
 

<3Frosty

Well-known member
Member
Joined
May 18, 2007
Messages
86
Points
6
Meal 1:

1 bavarian filled donut, 1 scoop whey, 15 grams dextrose, 10 grams creatine, water.
2 eggs, 1 with yolk 1 without, sprinkled cheese, 1 cup milk.


Meal 1.5: needed carbs, so grabbed 3 handfuls of cheerios.
 

Similar threads

Top