[Southpaw447]

In this thread I will be posting on a regular basis my weight training schedule for each day I go to the gym. Along with how my workout went, how I felt going into the gym and the supplements I used.

I will post specific descriptions of the exercises I do and their purpose. I will also, if I can, provide photos

If you have any questions or comments feel free to comment or PM me for info.

 

[Southpaw447]

Thursday 2/7/08

Arrived at the Gym Around: 4:00pm
Left the Gym Around: 5:30pm

Overall Feeling Going into the Gym: Energized
Injuries- Just a slight pain in my left hip
Weight- 142lbs

Supplements Used (45 minutes prior workout)

1 Scoop of Controlled Labs White Flood in Water
3 GNC Pro Performance Beta Alanine Tablets
4 Capsules Controlled Labs Green Bulge (Creatine Volumizer)
2 Capsules Twin Lab Glutamine Fuel

THE WORKOUT


-Started by doing a Full Body stretch

-Muscle Group Focus= Core Strength Circuit-​

6 Exercises, 4 Sets

Clockwise and Counter Clockwise Torso Rotations on Hyper Extension Board
10 reps clockwise and 10 reps counter clockwise

From there I did

-40 Cruches
followed by
-40 Bicycle Cruches
followed by
-Oblique Medicine Ball Crunches
followed by
-Decline Russian Twists with 25lb Dumbell
and finished with
-Alternating Leg Crunches

I did this circuit a total of 4 times

1 minute Break

These exercises work the abdominals and lower back which are all Core Muscles which is where most of Punching Power is derived from.


Shoulders and Back (Circuit)

4 sets of 10 reps

-Clean and Press- with 45lbs Barbell and 2x25lbs plates totaling around 95lbs

followed by

-Bent Over Rows- with the same amount of weight

followed by

-Recline Pull Ups-

followed by

-Upright Rows-

followed by

Close Grip Standing Lat Pulldown using Row Attachment (simulating Muay Thai Clinch)

finish with

-Upper Body Cycle-

4 minutes on moderate resistance

I do this circuit and all it's exercises a total of 4 times

1 minute rest

-Last Circuit-

-Squats- 14 reps with 135 pounds

-Walking Lunges- 14 reps with 2, 40 pound Dumbells

-Leg Press- 20 reps with 180 pounds

-Leg Curls- (hamstrings) 12 reps with 90lbs

-Squat and Press on the Calf/Squat Machine- 20 reps with 200lbs

-Schwinn Airdyne Bike- 2 minutes

-Everalst Neck Developer- with 25lbs plate

Finish Workout @ 5:30pm

**I drank a little over 1/2 Gallon of water during the workout


Post Workout Supplements

2 Capsules Twin Lab Glutamine Fuel
-2 Scoops Optimum Nutrition 100% Whey Protein Isolate (Vanilla Flavor)
with
- 1 Banana
- 3 Scoops of Cytosport Cytocarb 2
-mixed in a blender with Lowfat Milk


Feeling Leaving the Gym- Slightly Fatigued

Weight after workout- 141.5lbs

 

[Southpaw447]

-Music Playlist for Workout- 2/7/08

Pantera- Cowboys from Hell
Nine Inch Nails- The Hand that Feeds
Metallica- Seek and Destroy
Metallica-Blackened
Korn- Hold On
Disturbed- Prayer
Nirvana-In Bloom
Slipknot- The Blister Exists

 

[Captainobvious]

Good workout. What are you doing for meals?

Im guessing by your supplement load that your focusing on gaining mass.

Are you eating rolled oats/oatmeal for breakfast? Drinking plenty of milk?

 

[Southpaw447]

I'm trying to gain some mass but not too much. I'm trying to get to 150 and keep it there.

But for the most part I'm just working on strength, power, explosiveness and endurance and toning more than raw mass.

For meals. I'm eating a lot of Pasta for carbs to put on weight. I also eat a lot of stuff like

-Eggs
-Meat- Chicken Breast, Fish (Salmon, Talapia), and a Filet maybe 2 times a week
-Veggies (a lot)
-Yogurt with Granola
-Oatmeal
-White Rice
-Peanut Butter
-Tuna
-and yes I am drinking at the least 5 glasses of milk a day (not including whats in my shakes)

Sometimes I tend to slack when it comes to dieting every once in a while I'll have pizza or a cold cut turkey sanwhich with Mayo.

 

[PinoyPower]

why don't you try natural supplements?

 

[PinoyPower]

Instead of genetic supplements

 

[Southpaw447]

There is no such thing as a natural supplement. Everything manufactured and sold at a vitamin shoppe or GNC or BB.com are all engineered.

Thats why its called a supplement douchenozzle. Nothing sold at these stores or anything that is a supplement is regulated by the FDA. The only natural way to get the things sold in these bottle and powders is from food.

So You..

 

[Southpaw447]

and

 

[Captainobvious]

LOL at those pictures...

 

[SugarShane]

Funny pictures. Dude how tall are you? I haven't weighed 142 since I was like 14. I'm 185 now and 6'3"

 

[Southpaw447]

I'm 19 years old right now. I'm around 5"10. It used to be very hard for me to put on weight and keep it on. But for the past 6 monthes I've been eating as much as I can and trying to keep the food I eat healthy and clean.

My ideal weight is 170lbs but getting there right now seems like a pipe dream.