Froggy's Vonderful Log

[apfroggy0408]

Decided I'd start another log here on IA's forums but just havn't gotten around to it 'til now. I'm 18 years old from west Texas with goals that must be accomplished. I, unlike many of you, can gain mass quite easily but it comes in the form of fat and muscle. I'm apart of the awesome Redpoint fitness and would recommend anyone who is tired of messing up to give 'em a shot. But being apart of RP I cannot share my diet, but I will say it is one where I can gain muscle and lose fat all at the same time. My workouts will be posted here as I'm currently using IA's SPBR. I'll post a couple of my past weeks workouts so you all may see where I am. I also currently weight somewhere between 195-200 lbs with high bf %

Feb 23
Inc.Bench Press: 205 2x3 1x4
DB BP: 65 4x8
Military Press: 115 3x8
Tricep Pushdown: 185 2x10 1x8
Hanging leg raises: 2x10 1x8

3rd set of 205
http://s599.photobucket.com/albums/tt79/Fleeg/?action=view&current=a.flv

Feb 25
Squat: 300 2x5
Good Morning: 120 2x10
Bent Row: 145 4x6
Hammer curls: 40s 3x9
Standing Calf Raises: 230 3x10

Squats
http://www.youtube.com/watch?v=WT6EnBszfOQ
http://www.youtube.com/watch?v=dg91YcPGNGU

Feb 27
BP: 220 2x5 1x4
Inc. DB BP: 65s 2x8 1x7 1x5
Upright Row: 80 1x12 1x18
Skullcrushers 60 3x11
Lat Pulley Ab Crunch: 170 3x10

Last 2 sets of BP
http://www.youtube.com/watch?v=VpCjD_nF6UY
http://www.youtube.com/watch?v=zyEycXsjcb0

Deload Max week
What's in my sig

Mar 9
BP: 225 2x5 1x3
Inc. Hammer Str. BP: 225 3x8 1x5
Later raises: 20s 3x12
Skull crushers: 70 3x10
Lat pulley ab crunch: 170 3x10

Mar 11
DL: 285 1x3
Leg Press: 365 2x10 1x13
Supinated Lat Pull downs: 150 3x6 1x7
EZ Bar Curl: 80 1x9 1x4
Reverse EZ bar curl: 50 1x12 1x11

Laying off full dl going to rack dl.

Mar 14
Inc. BP: 215 3x3
Db BP: 70s 2x8 1x5 1x4
Military Press: 120 2x8 1x5
Tricep Pushdowns: 185 3x10
Hanging Leg raises: BW 3x10
Seated calf raises: 140 3x10

Mar 17
Squat- 315 2x5 +15 lbs
Good Morning- 135 2x10 +15 lbs
Bent Row- 150 4x6 +5 lbs
Hammer Curls- 45 3x8 + 5 lbs
Standing Calf Raises- 240 3x10 +10 lbs

Mar 19
Bench: 225 1x6 1x5 1x4 + 2 reps
Inc. Hammer grip BP: 225 1x8 2x6 1x5 - 4 reps
Lateral Raises: 25s 3x12 +5 lbs
Skull Crushers: 70 2x11 1x10 +2 reps
Lat Pulley ab crunch: 175 3x10 + 5 lbs

As we speak I'm on spring break cheating week and I'm having a great time except that my body cannot go from eating so clean to eating like a fat shit without consequences. I've had the worst acid reflux for the past 2 days. Once spring break is over it's back to the good food.

I'll have videos and pictures again once I buy some batteries.

[apfroggy0408]

Current Supps- CEE, BCAA's, Multi, ZMA, Whey Concentrate, fish oil

During workout- 30g BCAA's
PWO- 6g CEE, 65g Whey Concentrate

Off days- 3 g CEE 2x a day, 15g BCAA's pre and post cardio,

Everyday- 15g fish oil

Cardio will be 30 minutes of uphill walking on off days and starting with 1 day a week HIIT for now. Waiting on my sled to be nade then will be incorporating that for hiit.

[Samsuperjew]

you better get pics of your sled..... i've been staring at the one made by strength and power.....

i need to get some money :/

[apfroggy0408]

Yeah I definitely will. My uncle is going to build me one like the prowler 2 from elite fts, except for the low low price of free. Also if anyone is interested in that prowler 2 you can save a lot of money going to a shop and giving 'em the job, they're getting at least a 250-300 dollar turn over so my uncle says.

[apfroggy0408]

Alarm didnt go off this morning lol. Will pick up on wedmesday.

[AnyOldIron]

Off days- 3 g CEE 2x a day, 15g BCAA's pre and post cardio,

Cardio will be 30 minutes of uphill walking on off days and starting with 1 day a week HIIT for now. Waiting on my sled to be nade then will be incorporating that for hiit.

Since when did a short walk up a hill merit the intake of 30g BCAAs around the 'workout'!?

[apfroggy0408]

Getting 30 g of bcaa's a day and that just seemed about the easiest time to get 'em in.

[AnyOldIron]

Getting 30 g of bcaa's a day and that just seemed about the easiest time to get 'em in.

Take 5-6g between your meals on an empty stomach. No point in taking a huge dose of them when they are not required, that's missing the point of them.

[apfroggy0408]

Gotcha thanks for the input. HIIT does warrant the use of that much bcaa's correct?

[AnyOldIron]

No way in hell, in my opinion, unless you're in a severe calorie deficit. And if you're in a severe calorie deficit you shouldn't be doing HIIT in the first place.

[apfroggy0408]

Thanks.

[AnyOldIron]

30 during the workout seems excessive as well. Really, you still have a lot of natural potential because of your age and stats. I don't think megaloading BCAAs around the workout would make you gain any faster. 20g during a workout, and MAYBE 10-15g around an HIIT session which warrants it (and by this I don't mean pulling the sled for 20 mins) is as far as I'd go. Otherwise 6g or so between your solid meals. BCAAs become more effective when you're restricting calories anyway.

[apfroggy0408]

I was using those numbers from RP for just normal people but I guess it does make sense because of my age.

[apfroggy0408]

8 minutes of HIIT this morning. Went well for my first session of getting my ass back into shape.

[apfroggy0408]

Today was good.

Rack DL: 315 3x5
Leg Press: 375 3x10
Supinated grip lat pulldowns: 160 4x6
DB Curl: 40s 3x8
Reverse grib ez bar curl: 50 2 x13
Seated calf raises: 145 3x10

Weighed in at 202 lbs today. Spring break hit me hard lol.

[apfroggy0408]

Good workout today

Inc BP: 215 3x3
DB BP: 70 3x8 1x4 +3 reps
Military Press: 120 2x8 1x7
Tricep pushdown: 190 1x10 1x9 1x6
Hanging leg raises: BW 3x10

[Samsuperjew]

Thats a massive inc BP, its a humbling exerise


gl with the HIT, that is hell :p

[apfroggy0408]

Thanks. Gotta love inc bench its a fun excercise.

[Samsuperjew]

not for me when u barely have a plate on each side :0


(tore rotator cuff awhile ago, recovering :( )

[apfroggy0408]

Gotta restart somewhere. I've never been injured to the point where I've had to get back to where I was. I will definitely be going for 2 plates next session.

[apfroggy0408]

Thanks for stopping by here are my pictures. You can tell spring break took its toll.

http://i599.photobucket.com/albums/tt79/Fleeg/1238248066483.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1238248077914.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1238248088647.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1238248096474.jpg

[Samsuperjew]

ull be back to where you were soon brah, dont worry

[apfroggy0408]

Way killer workout today.

Squat: 320 1x5 1x4
Good Mornings: 140 2x10
Bent Row: 150 3x8
Hammer Curls: 45s 3x8
Standing calf raises: 245 2x10 1x9

[apfroggy0408]

Last set of todays squats.

http://www.youtube.com/watch?v=ErkYhHSdeos

[Weilder]

Really strong squats man! look like you just got a little bit outta the groove on that last rep. Get it next time for sure :)

[apfroggy0408]

Thanks and yeah it seems so. The last 2 reps of the first and second sets I lean forward and get on my toes. Trying to figure out what exactly is causing it.

[apfroggy0408]

This is easily becoming the best meal I eat. Mmmm

http://i599.photobucket.com/albums/tt79/Fleeg/Mypictures001.jpg

Added tobasco in the seasonings and omg it's amazing!

[Samsuperjew]

i am VERY confused about what i just saw lol

[apfroggy0408]

Haha woops maybe I should have told everyone what it is...

1 thing of broccoli.
lean ground beef
muenster cheese

I prepared my burgers with some seasonings and decided to also throw in some tobasco.

[apfroggy0408]

Alright workout today. Nothing special nothing horrible.

Bench Press: 230 2x5 1x4
Inc Hammer Grip BP: 230 2x8 1x6 (This is one akward movement)
DB shoulder press: 45s 1x10 1x8 1x7
Skull crushers: 1x10 1x6 1x5
Lat pulley ab crunch: 180 3x10 (Not to great form here at last set)

Had the usual "PT" tell me that my squats are not low enough yet he does the typical half squats. Told me that I should only be eating real food PWO, and that i'm not eating enough protein when he has no idea how much I do lol. He justified his advice by saying he's been doing this for 13 years, and that's good and all but not when you dont have much to show for it...

/rant

[apfroggy0408]

Here are the first 2 sets of my bench, the camera didn't record the last set.

http://www.youtube.com/watch?v=RYzEB2Z9CyA
http://www.youtube.com/watch?v=2_Fx73oZ2zI

[Samsuperjew]

Alright workout today. Nothing special nothing horrible.

Bench Press: 230 2x5 1x4
Inc Hammer Grip BP: 230 2x8 1x6 (This is one akward movement)
DB shoulder press: 45s 1x10 1x8 1x7
Skull crushers: 1x10 1x6 1x5
Lat pulley ab crunch: 180 3x10 (Not to great form here at last set)

Had the usual "PT" tell me that my squats are not low enough yet he does the typical half squats. Told me that I should only be eating real food PWO, and that i'm not eating enough protein when he has no idea how much I do lol. He justified his advice by saying he's been doing this for 13 years, and that's good and all but not when you dont have much to show for it...

/rant
pt's can suck man, everyone has to deal with it though :(

nice benching though, for hammer grip bench, are you using dumbells, or one of those massive bars with parallel grips? I've never seen one in real life before :(

[apfroggy0408]

Something like this

http://www.made-in-china.com/image/2f0j00ACBaRLUPaTbeM/ISO-Lateral-Incline-Press-HN-F806-.jpg

[Samsuperjew]

oh, i thought you meant a 7ft version of this

http://www.uniquefit1.com/products/view/568


those are expensive in curl size, in 7ft size... well... they are expensive :/

[apfroggy0408]

Those look like fun

[Samsuperjew]

it does :/

[vsvs]

thx for commenting, il be watching ur log for more vids of strng bench lol

[apfroggy0408]

Good news and bad news. Weighed in at 205 today. Max'd 275 on bench today woot + 15lbs! Good newws > bad news.

Diet has been slipping lately but only the weekends. I have no problem eating 100 % clean during the week, but when it comes to the weeknds I just dont want to make food. I've had enough with that 205 is to much.

[apfroggy0408]

405!

Here's a vid of 405.
http://www.youtube.com/watch?v=OtX9McHuWBw
Here's a vid of failed 415
http://www.youtube.com/watch?v=8SyVotWceSQ

[Samsuperjew]

shit, strong squatting man! you made it look easy in ur vid!

[vsvs]

gj on the 4 plate barrier

[apfroggy0408]

Thanks guys!

[ThomasH]

gratz again on the squat!

[VirgilsCrony]

saw your vid on hitting the new pr on squats, nice stuff man. must be good to have whoever that was in the gym with ya for motivation, haha

later bro, keep it up

[apfroggy0408]

Best friends 18th birthday party. A good time and a not so good time...

[apfroggy0408]

Hey guys today was a good workout.

Bench: 235 2x5 1x3
Inc Hammer grip bench press: 230 2x8 1x6 (I really dislike this excercise)
Lat Raises: 20s 3x12
Skull crushers: 80 2x10 1x8
Lat pulley ab crunch: 180 3x10

I am living proof that eating cleanly 5 out of 7 days is not going cut it diet wise. Must take control of those weekends! Weighed in at 206 today.

[apfroggy0408]

My right knee has been in pain since the weekend and since tomorrow is lower body I'm going to give it a break and allow it to recover. I just hope it's nothing to serious.

[vsvs]

that sucks bro, hope u get back into it

[Samsuperjew]

gl bro.. injuries suck

[apfroggy0408]

Yo! Little by little I'm getting my weekends back into order. Today's goal is to go 100% clean and I'm going to do it. Anyways gym on Friday was rough, I was just mentally exhausted and could not do anything toward the end of the workout.

Inc. BP: 235 2x3 1x2
DB BP: 80s 1x8 2x5
Military Press: 125 1x8 1x7 1x5
Tricep Pushdowns: 195 1x10 1x5

Knee is feeling 100%!

Here are this weeks pictures. Although there hasn't been much fat loss there has been an amazing increase in muscle mass and strength.


http://i599.photobucket.com/albums/tt79/Fleeg/1240152365834.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1240152375560.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1240152386742.jpg
http://i599.photobucket.com/albums/tt79/Fleeg/1240152393579.jpg

[apfroggy0408]

Full day of no cheating on the weekend, I am quite proud of myself.

[Craftyman]

"I'm definitely going to start incorporating some wheels of death."

They work my abs better than any sort of crunch I've done. just wish I coulddo some damn standing wheel of death lol.

[apfroggy0408]

Haha.

Thanks guys, haven't kept my log up to date this week so here are my past 2 workouts.

Apr 20, 2009

Squat: 335 1x5 1x3
Knee didn't hurt here but it didn't feel normal so I skipped Good Mornings
Bent Row: 155 4x6
Hammer Curls: 45s 3x8
Skipped calf raises

Apr 22, 2009

BP: 235 1x5 1x4 1x2
Inc DB BP: 50s 3x8 1x10
Lateral Raises: 20s 3x13
Skullcrushers: 80 2x11 1x9
Lat Pulley ab crunch: 180 3x10

I was just mentally F****d during that workout at the beginning but it got better. I'm thinking I definitely just need to take the week off for my next deload and get a good rest.

[apfroggy0408]

Here are my passed 2 workouts haven't been able to post due to just no time really.

Apr 24, 2009
Rack Deadlift: 320 3x5
Legpress- 350 2x10 1x11
Supinated grip lat pull downs- 165 3x6 1x7
DB Curls- 40 2x8 1x6
Reverse Grip ez bar curl- 60 2x12 (Accidentally just did regular preacher curls)
Seated Calf Raises- Skipped

Apr 27, 2009
Inc BP- 320 3x3
DB BP- 80 2x8 1x5
Military Press- 125 2x8 1x7
Tricep Pushdowns- Skipped
Hanging leg raises- 2x10

So far not to bad, again the knee acts up but then feels fine but when I lift it comes back. That's why I skipped the calf raises in the first workout.

I do believe I'm getting a little better at listening to my body and this is why I decided to skip the tricep pushdowns. My arms were just shot after so much pressing so I decided that it might be better to skip that isolation movement.