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I.Muscle
04-12-2010, 08:49 PM
Signed up with IA. Got the next 3 months to transform as much as possible. Quick background i started 'working out' last year dropped 30lbs since then. Was at 195lbs approaching 30% BF now Im at 165lbs id say around 17% BF, 19 years old.

My strength is horrible I'm still in the process of getting my 5 rep maxes. I did benching so far i got 175lbs x 5. Still got to get my deadlift, barbell row, and squats.

My goal is to lose a decent amount of bodyfat while increasing my numbers and hopefully even adding a bit of muscle. IA has given me a diet of 200g protein,85g fats, 125g carbs per day, and on the 7th day 300g carbs.

Im gonna do my best to follow this and the workout routine and hope for the best. Tomorrow is my day 1 start i guess even though i won't be using the routine till friday most likely. Will update this tomorrow.

SkinnyEuro
04-12-2010, 10:41 PM
Good Luck! Do you mind me asking what's in 3 months?

PowerTeen
04-13-2010, 04:43 AM
I.Muscle I feel you man. After my IB is finished and I ve graduated, in about 1.5 months, I will be going to ibiza for senior trip. I know how it feels to get as cut and big as possible in such a short amount of time.

What routine are you going to use?

I.Muscle
04-13-2010, 10:54 AM
Good Luck! Do you mind me asking what's in 3 months?

Thanks man. Well i hired IA for 3 months thats why i put 3 months up there in the original post.

Plus 3 months is when it starts getting really hot so beach and pool weather :D

I.Muscle
04-13-2010, 10:55 AM
I.Muscle I feel you man. After my IB is finished and I ve graduated, in about 1.5 months, I will be going to ibiza for senior trip. I know how it feels to get as cut and big as possible in such a short amount of time.

What routine are you going to use?

Yeah man college + a job + trying to workout and eat right is tough as hell. You need crazy planning or else it becomes really difficult.

Congrats on graduating man. Have fun on your trip too.

Its a split IA put together for me, lower + upper body work 3x a week. Ill post some exercises when i get into the routine.

I.Muscle
04-14-2010, 02:14 PM
So IA told me i need my 5 rep maxes for Benching, Deadlift, Squat, and Bent-Barbell Rows before i start the program.

I got em all except Deadlift which i should have tomorrow.

These numbers are kind of pathetic embarrassed to post em hah.

B-175x5
S-215x5
R-145x5
D-235x5

I.Muscle
04-17-2010, 12:27 AM
Diet was solid today, got 30 mins of low intensity cardio in. Tomorrow AM cardio and getting that dam 5 rep deadlift max. Also started creatine today, gonna be dosing 15g per day for a bit.

Starting the routine on Monday full force, pumped up.

I.Muscle
04-17-2010, 06:45 PM
Good diet again today. Did my 30 mins low intensity cardio again, and got the 5 rep max for the deadlifts. I edited it in above.

Got another cardio session tomorrow, and i cant wait to start the routine full force on monday.

I.Muscle
04-18-2010, 10:59 PM
carb up day, didnt get any cardio in unfortunately. Tomorrow i start the routine pumped.

I.Muscle
04-19-2010, 09:00 PM
Got the first day of the routine done, logged all my numbers and everything.

Diet wasnt the best today i ended up workin with my dad all day so i got caught off guard. Tomorrow on track with the diet 100%

I.Muscle
04-20-2010, 08:45 PM
Diet was solid today. Got some cardio tom morning and then 2nd day of the 3 day split routine.

I.Muscle
04-21-2010, 06:47 PM
Great second day on the routine, it seems like my strength has already gotten better. I felt great working out today. I worked up to an easy 190lbs x 3 on the flat bench (I only maxed out 175x5 for the beginning strength).

Diet is perfect, off to do bout 40 mins low intensity cardio.

Ended up doing 45 mins total, feel great right now. It was boring and long but it needs to be done. Im thinking my weeks are going to look like this


Mon-Lift1 45 mins cardio
Tue-45 mins cardio
Wed-Lift 2
Thur-45 mins cardio
Fri-Lift 3
Sat-45 mins cardio
Sun-45 mins cardio

I might alternate Wed and Sat depending on how sore i am saturday after squats

I.Muscle
04-22-2010, 02:33 PM
Pounded out another 45 mins of cardio felt good. Diet is phenominal today.

I.Muscle
04-23-2010, 12:59 PM
Awesome workout. Got 240x3 on the squat fairly easily. I think the creatine is kicking in or something.

When i got my strength beginning numbers i struggled hard on 215x5 squat. Just got 240 then i had a 2 minute rest and ripped out 205x10.

Diet is great today as well. Starting to put everything together just got to give it time.

I.Muscle
04-25-2010, 11:10 AM
Yesterdays diet was good, didnt do my cardio. Went out and partied :o


Today diet is on track and i will get my cardio done. Tomorrow is also my final max out day for the program, then on wed i start doing the full routine.

I.Muscle
04-25-2010, 07:01 PM
Did my cardio. Wanted to save some time cause i got some homework to do, so i jacked up the MPH 1 level and went for 38 mins straight instead of 45, ran an extra .8 miles and burned same amount of calories in less time.

Diet finished strong today. Looking for a really good week coming up. Hit my macros, do my 5 cardio sessions and lift like a madman.

I.Muscle
04-26-2010, 08:26 PM
Diet was good today. Was at school for 13 hours straight so i was lucky enough to get in my workout. No cardio tonight but its alright ill get some in tomorrow. Plus i think i covered about 5 miles walking around the city today in school.

Workout went pretty well excited to see some strength gain.

I.Muscle
04-27-2010, 08:33 PM
45 mins low intensity felt good.

Diet was pretty good today.

I.Muscle
04-28-2010, 04:12 PM
Diet is great today, gonna workout in a bit. Hopefully get some cardio in too.

SkinnyEuro
04-28-2010, 05:04 PM
Do you use fitday?

I.Muscle
04-28-2010, 07:45 PM
Do you use fitday?

I used it a lot toward the beginning, but now im pretty much eating the same meals everyday so i know what the macro splits are. I weigh/scale everything out.

I.Muscle
04-28-2010, 07:46 PM
Feels great. Deadlift x 3 went up 5lbs, and the 10 rep set after went up 5lbs.

Everything else also increased. Might skip the cardio tonight, im about 200 calories below my level for the day.

I.Muscle
04-28-2010, 09:50 PM
Did my cardio (only 30 mins) but i dont think i could have slept tonight knowing i skipped on my cardio.

I.Muscle
04-29-2010, 02:20 PM
45 minutes of cardio again, diet is phenominal today.


The shiit is working already getting leaner. Will have day 1 pics and some new ones in a week or 2

I.Muscle
05-01-2010, 12:57 AM
About 1.5 years ago i slightly tore a labrum in my shoulder. It healed up over time and i never felt it. This morning i woke up real tired and was forced to get up, lifted myself up all my weight on my right shoulder and it felt it pop a little. Its not in terrible pain but i feel it now, fuking sucks.

I didn't do my cardio or lifts today. Diet surprisingly was still really good. Hopefully my shoulder is a little better tomorrow, figures i have benching and stuff.

I.Muscle
05-02-2010, 12:13 AM
Great workout today bench went up +5lbs.

Shoulder wasnt bothering me either. Diet was pretty good no cardio. Tomorrow is my first carb up day 300g carbs. Wes said i can have 3 meals w/e i want. Probably going with the waffle/syrup in the morning and just eat clean the rest of the day. I need to do my cardio tomorrow.

I.Muscle
05-02-2010, 07:16 PM
Good carb up day. Ate some pancakes this morning :D

Got about 310g carbs. Stayed pretty active today, did some yard work mowed the lawn which was a workout lol.

Also did 45 mins of cardio felt good. Starting to get frustrated just want some abs

I.Muscle
05-03-2010, 10:47 PM
Great workout again. Squat went up +5lbs from last week as well as the fatigue set.

Diet was pretty good. Need to start getting it on the spot from now on. Cardio tomorrow.

I.Muscle
05-04-2010, 01:30 PM
45 mins cardio again. Was pretty tough after leg day my legs (especially hamstrings and calves) which never get sore are blasted right now. Quads are very sore too.


Diet is great today

I.Muscle
05-05-2010, 07:44 PM
Diet is perfect today hit 200g protein easily. Had i think the best workout of my life. Put up 140lbs x 3 on the standing BB Military Press. Got a disgusting pump.


Not in a great mood at all today so i think in about 20 minutes im gonna beat the living shit out of my punching bag. Even though Wes told me not to use it for cardio, im gonna use it once tonight to take out some anger.

I.Muscle
05-06-2010, 10:58 PM
Diet was great.

45 mins of cardio went well.

I.Muscle
05-07-2010, 10:35 PM
Diet was good again. Ripped out another 45 minutes of cardio. The cardio doesnt even phase me anymore, i used to dread it and never did any. Just getting on there 5x a week now for close to an hour no problems.

Lifting tomorrow, because i didnt today due to time.

I.Muscle
05-08-2010, 06:11 PM
Diet is pretty good today ate more calories from carbs instead of fats.

Deadlift 3 rep max went up +10lbs from last week, and i got my 10 rep set up +10lbs also.

Good workout overall everything felt light, no cardio today definitely some tomorrow.


Checked the scale this morning still 161.5lbs. Its -3.5lbs since i started this log i believe. I've been taking creatine too so thats good weight loss progress.

I.Muscle
05-09-2010, 01:28 AM
Just got in from a long night out with the boys, had a chicken parm sub + chicken from mcdonalds.

So im just gonna use yesterday as my carb up/cheat day and eat super clean today. Got some pics. Exactly 2 weeks since i started working with IA and starting this journal.

Day 1

http://i903.photobucket.com/albums/ac235/yarly15/4-25.jpg

Day 14

http://i903.photobucket.com/albums/ac235/yarly15/5-8-10.jpg


Im happy with the progress for only 14 days. Top abs are almost coming through, and adonis belt is getting more visible. And all my lifts are going up

I.Muscle
05-09-2010, 08:32 PM
45 mins cardio

diet was eh today.

I.Muscle
05-14-2010, 09:42 AM
Monday-thursday i been doing heavy construction work and having about 9-10hour work days with my dad. Im sick on top of it so this week has been brutal. My diet is actually pretty good still, i just havent done my workouts.

I.Muscle
05-19-2010, 11:34 PM
Tonight I FINALLY worked out. It was a horrible session but i got through it. I already lost strength which i figured would happen.

Not fuking around anymore diet is gonna be perfect from now on. Im gonna be lifting 3x a week even if i have to wake up at 4:00 AM to do it. Gonna throw in a couple cardios too.

I.Muscle
05-20-2010, 12:47 PM
Absolutely great lifting day today. Even though i lifted yesterday i said im gonna lift again today. Hit 250lbs x 3 on the squat which felt awesome since not lifting in almost 2 weeks. Then hit 225lbs x 10 after. Thats +10 on the fatigue set, and +5 on the strength set.

Everything else went great on the workout. Legs are shaking right now.

Diet is great today.

I.Muscle
05-21-2010, 03:01 PM
Diet is pretty good today, did construction work so no lifting today. Gonna lift tomorrow can't wait.

I.Muscle
05-24-2010, 06:11 PM
This past weekend sucked thats all im gonna say.


Today i lifted shoulders, was a pretty good workout but wasnt lifting as high as numbers as id like.

Diet is spot on today and will remain like this for a long fuking time. i can see i gained some water weight in my midsection not looking as lean as before.

I.Muscle
05-25-2010, 10:09 PM
GOod diet again, ripped out 45 mins of cardio.


Deadlift 280x3 attempt tomorrow gonna be good.

I.Muscle
05-27-2010, 12:01 AM
got the deadlift felt awesome. diet good today

I.Muscle
05-28-2010, 12:36 AM
diet great today, 45 mins cardio, and was just running football plays for like 45 minutes at the beach.


My wrist is kind of hurting (almost like shin splints) except on my wrists. I might have to do my barbell bench tomorrow as dumbbells if it starts acting up.

I.Muscle
05-28-2010, 12:01 PM
Brutal workout today. Everything felt real heavy and i was still tired cause i lifted about an hour after i wokeup. Fridays suck for lifting.

Although all my numbers went up lol. Diet is awesome today.

I.Muscle
05-30-2010, 09:59 PM
Yesterday- Played about 90 mins of football.

Diet was good.



Today- Ran more football about 30 minutes.

Diet is good.

Tomorrow im working construction with my dad so its gonna be a brutal squat workout when i come back. Im thinking about pushing it down, depending on how i feel tomorrow night.

I.Muscle
05-31-2010, 04:40 PM
PLayed 90 minutes of soccer.

Came home and did my workout. Squat went up 10 fuking pounds since last week. Got 260lbs x 3, fairly easily. Some kind of steroid strength today.

My left bicep is pretty sore (did some curls at my friends house the other day bored) so it was hurting bad after my curl set. I had to skip out my 2x8 Romanian deadlift today but id rather not put myself out longer for a 2 set exercise.

diet is awesome today.

DOA
05-31-2010, 04:47 PM
Nice job on the squat increase!!

I.Muscle
05-31-2010, 10:20 PM
Nice job on the squat increase!!

thanks man nice numbers there yourself!

I.Muscle
06-01-2010, 09:01 PM
My entire body is sore except my triceps and chest, other than that literally every muscle on my body is sore from yesterday.

DId 30 mins of very low intensity cardio a brisk walk pace cause im so sore. Diet is pretty good today slightly higher on carbs.

SkinnyEuro
06-02-2010, 01:34 PM
Why don't you post your numbers for your diet? It seems like every day you put ''diet was good/amazing today'' lol

I.Muscle
06-02-2010, 10:57 PM
Why don't you post your numbers for your diet? It seems like every day you put ''diet was good/amazing today'' lol

I Agree i should, i gotta stop being lazy.

On that note diet was carb up day today, hit about 300g mark. Leaving for vacation for a week on friday, talked to wes he said its my deload week so not to worry about it too much.

gonna keep diet as best as i can, im doing my own food shopping so i should be alright and im bringing my tubs of whey hah. Gonna do some high intensity cardio probably 3-4x the week and some basic bodywork training 3x for the week.

I.Muscle
06-13-2010, 12:46 AM
back from vacation tomorrow, lots of drinking and i ate ok. back to lifting cardio and dieting tomorrow

I.Muscle
06-13-2010, 03:57 PM
Went to workout did a couple sets of military press, my ipod died on me and i couldn't lift shit for weight. Loading up the plates felt heavy enough. Slammed the barbell down and left, gonna do the workout tomorrow. incredibly pissed off. That week off killed me, i physically feel and look horrible.

From this point on im not missing a fuking workout, meal, or cardio session. Only good thing today is my diet. Gonna be posting macros everyday. Also gonna do cardio tonight, 2 miles HARD sprinting.

I.Muscle
06-13-2010, 07:42 PM
played almost 2 hours of soccer.

Macros

2207

83.9g F
127g C
215.6 P

mjc565
06-14-2010, 05:23 AM
That 14 day transformation pic looks sick. I sense some positivity in your log, great job! Keep it up!

I.Muscle
06-14-2010, 08:06 PM
That 14 day transformation pic looks sick. I sense some positivity in your log, great job! Keep it up!

thanks for the kind words man!

I.Muscle
06-14-2010, 08:06 PM
Pretty good workout, my military press 3 rep set was about the same as my last day workout.

Everything else stayed the same, my CGBP actually went up 5lbs on all 4 sets.



Diet was high today.

80/200/200

F, C , P

I.Muscle
06-18-2010, 01:02 AM
Diets been solid past couple days dont have exact macros.


Workout today was brutal but very good. Hit 285x3 on deadlifts up another 5lbs. Felt very strong on all lifts except calves at the end.


Gonna FINALLY get some cardio in tomorrow. THats where i been slacking on my fatloss progress, at the beginning of the journal i was doing 4-5 sessions a week. Past couple of weeks i been doing maybe 1 a week.

I.Muscle
06-18-2010, 10:04 PM
GREAT cardio session pushed harder than usual. Sweating like a mofo. Diet was also great today.

SkinnyEuro
06-19-2010, 11:32 AM
Yo man, keep it up. Don't get discouraged by little setbacks.

I.Muscle
06-20-2010, 12:26 PM
Yo man, keep it up. Don't get discouraged by little setbacks.

thanks man

I.Muscle
06-20-2010, 12:28 PM
Yesterday was an awesome workout session, one of those days where you get super strength outta nowhere.

Put up 200x 3 on the bench which is my best PR on the bench ever. Hit 185x 3 last chest day +15lb increase.

Played football for about 2.5 hours, so plenty of cardio. Diet was good also.

I.Muscle
06-23-2010, 12:15 AM
Been working construction with my dad last 3 days, really puts my training to a halt. Should be finishing up the project within the next week, cant wait to have more free time..

mjc565
06-23-2010, 05:04 AM
christ sakes, 15lb PR on bench? wow! great

I.Muscle
06-25-2010, 02:28 PM
christ sakes, 15lb PR on bench? wow! great

Yeah haha either i had a terrible chest day the last time or something.

I.Muscle
06-25-2010, 02:29 PM
Yesterdays diet was good, hit another new squat PR, got 265lbs x 3 which is up 5lbs from last week. Everything felt real heavy though cause i been slacking on the diet.


Todays diet is great, did about 30 laps in my pool.

I.Muscle
06-29-2010, 09:55 PM
Been so busy its beyond ridiculous. Havent had time to update this, diet has been average, havent lifted yet, and done a couple cardio sessions in the pool.

Honestly disgusted with my performance as of late, so much that it has generally just put me in bad moods thinking about how i havent lifted or done my cardio.

Setting my alarm for 5 A.M. tomorrow getting up early and running 3 miles no questions asked. Doing this from now on, lifting tomorrow also.

I.Muscle
06-30-2010, 07:36 PM
Diet is good today, played about 2 hours of cardio. Attempting to lift now.

SkinnyEuro
07-01-2010, 12:54 PM
Honestly disgusted with my performance as of late, so much that it has generally just put me in bad moods thinking about how i havent lifted or done my cardio.

lol I've been there too alot of times. Just stay positive man, keep up the good work.

I.Muscle
07-02-2010, 02:40 PM
Great workout today, hit 145x3 on the MP, which is +10lbs from last week. Diet is perfect today, gonna play soccer tonight also.




Good news i am done with the construction project and my summer class so it should be a lot easier on me now.

I.Muscle
07-04-2010, 07:52 PM
Diet was good yesterday, carb up today. Played another 2 hours of soccer

I.Muscle
07-05-2010, 02:25 PM
Best workout so far deadlift up 15lbs I hit 300lbs 3 times extremely easy could have got 5+ reps. Absolutely destroyed my fatigue rep set too, all other lifts went up as well. Feelin great, diet is good.

I.Muscle
07-09-2010, 03:33 PM
Been doing well.

Hit 205 x 3 on the bench last workout +5lbs more. All other lifts went up. Diet has been good, playing more soccer. Didnt lift today woke up a little sick. Will most likely do it tomorrow.

Good news i'll be signing up with up for another 3 months soon :D

I.Muscle
07-13-2010, 11:12 AM
Got a terrible cold the past 4-5 days, it was awful. Had no appetite, was constantly tired, and just felt like shit.

Got plenty of rest and sleep, and im feeling almost 100% today. Gonna go at it hard today in the gym, got my squat day and hopefully i can get up +5lbs on it. Attempting 270 x 3

Signing up with IA for another 3 months very soon. Heres my first 12 week pics with him.

Day 1
http://i903.photobucket.com/albums/ac235/yarly15/day34-21front.jpg


Ending pics
http://i903.photobucket.com/albums/ac235/yarly15/11.jpg
http://i903.photobucket.com/albums/ac235/yarly15/12.jpg[/QUOTE]

DOA
07-13-2010, 11:25 AM
Nice Job man

I.Muscle
07-13-2010, 02:40 PM
Nice Job man

thanks a lot man.



I just did my first exericse and got real light headed. Decided not to continue, squatting feeling a bit dizzy is just not a good idea at all. Im very tired now, i hope im at 100% soon. Im really dying to get back to working out hard.


My diet is very good today.

aaron
07-13-2010, 02:44 PM
wow man. congratulations. I can see a massive difference in those pictures. You look wider and your waistline has shrunk! The v taper is coming! keep it up.

I.Muscle
07-13-2010, 06:47 PM
wow man. congratulations. I can see a massive difference in those pictures. You look wider and your waistline has shrunk! The v taper is coming! keep it up.

thanks man. Still very frustrated with my lack of leaness though. Same time i want like 15lbs more muscle...

I.Muscle
07-13-2010, 06:48 PM
played about 90 mins of soccer tonight

I.Muscle
07-15-2010, 05:34 PM
Yesterday sucked didn't do shit, today I felt 100 percent better had an awesome workout. Hit 270 on the squat and destroyed my fatigue set as well. All other lifts were strong, diet is good today

I.Muscle
07-16-2010, 09:38 PM
I REALLY need to get this fuking diet down. Going to the store tomorrow and spending 50$ on straight chicken breasts, bought a microwave also. Gonna mass cook chicken with a side of greens and just reheat them 3x a day for 3 meals. That way theres no excuse to eat healthy and the stuff is already cooked.

I played 90 mins of hard soccer tonight but im pissed my diet sucked.

exmgtoo
07-16-2010, 11:06 PM
post your workouts. put up a clip or two as well.

I.Muscle
07-19-2010, 12:36 PM
40 Laps swimming for cardio.

Diet numbers for today

Fat 90.5g
Carbs 111g
Protein 203g

I.Muscle
07-21-2010, 03:23 PM
Macros were a bit off yesterday especially carbs.


I got my new routine from Wes which im pumped about. Just did the first workout and loved it. Will update with diet macros tonight. Will do some low intensity cardio tonight as well.

I.Muscle
07-21-2010, 05:58 PM
macros

76.3 fat
146.3 carb
206.1 protein


Feeling really motivated, got my new routine in place starting to get on track with the diet. Gotta stay consistent, i want to make big physical changes the next 12 weeks.

Cardio 45 mins low intensity, wanted to kill myself first 15 minutes then it wasnt so bad. Was covered in sweat couldnt even lower my ipod volume because it was soaked :D

I.Muscle
07-22-2010, 07:46 PM
Didnt get a chance to do my treadmill cardio, but i think im gonna be playing some football and or basketball tonight with my friends so i'll work up a good sweat.


Diet is pretty good today too

P 188g
C 139g
F 60.5g

I.Muscle
07-23-2010, 01:27 PM
Great workout today. The new leg day is brutul :D

Box squats
255lbs x 6
215lbs x 15

That 15 rep set is killer almost puked after. All other lifts were strong today. Diet is great

68g F
145g C
205g P

off to work now, will be doing 3 mile jog when i get home.

I.Muscle
07-23-2010, 09:18 PM
Just finished up cardio figured id snap a pic. First one is day 1.

http://i903.photobucket.com/albums/ac235/yarly15/day34-21front.jpg

http://i903.photobucket.com/albums/ac235/yarly15/2010-07-23203902.jpg

I.Muscle
07-25-2010, 11:16 AM
Used yesterday as my carb up day. Today back on track, gonna do some cardio when i get home too

I.Muscle
07-25-2010, 10:40 PM
Good day 3 mile jog felt awesome.

Macros

94.5 f 119c 189 p


P.S. this is working awesome im the leanest ive ever been right now. Makes the past couple weeks of pretty strict dieting and long ass jogs all worth it.

I.Muscle
07-26-2010, 10:41 PM
Real good workout today, played about 90 minutes of baseball tonight.

Not sure exact diet macros but they were definitely in the ballpark all clean foods.

I.Muscle
07-27-2010, 05:00 PM
45 minutes cardio. Diet is on track today.

Getting frustrated as fuck just want to be fucking lean already sick of this soft ass look

I.Muscle
07-28-2010, 12:59 PM
Short but brutal workout today.


+10lbs on the deadlift lol the strength increase just blows my mind.

Got

280x3
290x3
310x3

Diets on track and might take a cardio break today not sure yet.

I.Muscle
07-28-2010, 11:43 PM
Didn't end up doing any cardio today cause i was just drained from my back workout earlier.

Diet was right on target i think i went over like 10-15g carbs. Cardio day tomorrow nothing exciting

I.Muscle
07-29-2010, 02:07 PM
Went HARD on that cardio session felt awesome, got the same distance and calories as usual but shaved off 10 minutes.


Diet is good, honestly not even thinking about cheating anymore just eating what im supposed to. Havent had a cheat meal in like 10+ days.

I.Muscle
07-30-2010, 09:10 PM
Diet is right on target today with the macros.

234g protein
120g carbs
80g fats




My workout was very good went up 5lbs on the DB press, threw up 80's x 3. Never even picked up those before today, ever. Then later tonight i just whipped my ass on the treadmill for good measure, 35 minutes hard. Was sweating bombs.

A+ day all around.

I.Muscle
07-31-2010, 07:57 PM
Diet is pretty good today, had my first cheat meal. Not gonna get any cardio in which sucks but my right ankle felt a bit weird today i think i might have tweaked it from running. Just gonna let it rest since i got cardio tomorrow and legs on monday.


HItting it HARD tomorrow cardio and diet.

I.Muscle
08-01-2010, 08:57 PM
Diet is right on target today, did my 40 minutes cardio also. Tomorrow is leg day *gulp*

I.Muscle
08-02-2010, 11:07 PM
good day today, diet was right on the money. My workout was weird it had to be the very first day where everything felt heavy as hell. I loaded up 225 on my squats for some warm up sets and struggled i was like fuckkk.

Loaded up 260 on there (+5 from last week) and looked at the barbell and just said you're going down for 6. Got 260x6 but had to use 195lbs x 15.

I am in the process of buyin a sled, but the guy was way overpriceed so i gotta shop around

I.Muscle
08-03-2010, 08:52 PM
I am in immense pain from that leg day. Never been this bad, im having trouble just walking and getting on and off the toilet. Diet is good today, i stepped on the treadmill for cardio went aout 2 minutes and just couldnt take the pain anymore.

Bout to pound another protein shake with 10g creatine and another multi vitamin. Hopefully ill be halfway decent for tomorrows workout.

I.Muscle
08-05-2010, 12:06 AM
Solid workout wasn't as strong as I thought I woulda been. Diet it a bit higher on the carbs.

I.Muscle
08-05-2010, 01:23 PM
Diet is good today, BRUTAL HIIT cardio session. Talked to Wes the other night on the phone gonna fix something up because i am not making physical progress at all. Hes having me take my temperature over the next 4 days, ive done it 2 days already and it seems to be on the low side..

I.Muscle
08-05-2010, 11:49 PM
I just binged hardcore all night, i didnt care my lack of progress just de-motivated me hard.

I.Muscle
08-06-2010, 03:54 PM
Breakfast this morning was about 85g carbs.

Went into lifting and dismantled it, deadlifted 315lbs x 3 EASY. Barely struggled and it went up nice.

I.Muscle
08-11-2010, 01:19 PM
So my metabolism was shot i took my temp readings and talked to Wes. The past 5 days i ate whatever i want, did no cardio or lifting. Talked to Wes got me on a massing diet now up to 2800 calories per day now. I took these pics this morning to track progress. Surprised i don't look worse after a week of shit everything.

http://i903.photobucket.com/albums/ac235/yarly15/8-11.jpg


Todays workout was awesome lifts felt super light added poundage and reps on almost every exercise. I think im gonna like massing, i know i wont be hungry at least.

I.Muscle
08-13-2010, 12:45 AM
Diet was great today hit my numbers nicely. 110F/225C/250P

i didnt do my cardio cause i was just plain fucking lazy. Im pumped for tomorrows workout because last leg day was very harsh on me and i want to see if i can man handle some weight tomorrow especially with the week of way higher cals + carbs.

Texas Savage
08-13-2010, 10:10 AM
Have fun massing with wes!

I know i was, but now im back to dieting for wrestling.

I.Muscle
08-13-2010, 11:53 AM
Have fun massing with wes!

I know i was, but now im back to dieting for wrestling.

Thanks man, i talked to him again and i'm just gonna keep massing till my metabolism is where it should be then start cutting again till my 10% bodyfat goal.

I.Muscle
08-13-2010, 11:55 AM
Awesome workout, i went in the squat rack and just dismantled everything.

265x6 EASY reps i checked the weight after to make sure i added it correctly.
225x15 i thought this was gonna be a lot harder but it was fairly easily till the last couple reps.

Thats +5lbs on the heavy set and + 30lbs on the big rep set from last week.

All other lifts felt light as well. Diet is good cardio tomorrow, hopefully i can walk correctly.


Looking back on day 1 is hilarious 215lbs x 5 max squat, thats 50lbs i threw on there for the same rep range basically. Deadlift is +80lbs (235-315).

I.Muscle
08-16-2010, 07:59 PM
Weekend was alright did 1 cardio session instead of two, but im gonna do one tonight to make up for it. Diet has been ok, ive been getting lazy about cooking meals.

Today was a deload day everything felt nice and light. More cardio tomorrow, then another deload on Wed.

I.Muscle
08-16-2010, 09:12 PM
Just beat the fuck outta my body with 22 minutes HIIT, towards the end i was struggling to keep up with 3MPH on the treadmill. Legs were shaking and my heart felt like it was gonna explode.

Its been about 20 minutes my face looks like a tomato and im wiping sweat from my face every 2 minutes.

I.Muscle
08-18-2010, 04:28 PM
Diet was ok yesterday didnt cardio. Today i had a great workout diet is perfect and i should get in some cardio.

My metabolism is slowly coming back around i think. I got an 98.1 temp reading today thank god. Hopefully another week or so and ill be back up to normal then ill talk to Wes and get my fatass down to 10% the right way

I.Muscle
08-18-2010, 10:28 PM
Did 2 miles low intensity cardio. Diet was perfect. Should go for about 45 minutes low intensity tomorrow as well.

My Sled should be here on Friday I'm so pumped, cant wait to strap that thing on with some plates and put myself through hell.

I.Muscle
08-20-2010, 02:18 PM
Yesterday was crazy ate SO MUCH. about 400g protein + carbs, 100-120g fat. Did 3 miles low intensity.


Today i had a nice deload workout, fixed my bench form. Im still waiting on my sled :mad:

I.Muscle
08-23-2010, 02:46 PM
The weekend diet was pretty good. Today diet is on track and i had another monster leg workout.

+10lbs

hit 275 x 6 and 225 x 15. I think i could get 300lbs for 1-2 reps easy.

I.Muscle
08-23-2010, 11:52 PM
Alright im about 18 days into the clean bulk, not sure if theres much gain/loss between these 2 pics but gonna keep em here for future reference. I feel a bit bigger in clothes and my bodyfat looks the same which is good.

http://i903.photobucket.com/albums/ac235/yarly15/8-11.jpg
http://i903.photobucket.com/albums/ac235/yarly15/824.jpg

I.Muscle
08-24-2010, 05:05 PM
45 minutes LISS cardio, finally got my lazy ass to do some. I Need to start doing 4-5 cardios a week consistently i think it will def help my fat loss.

I want to pull my dam sled but it has been POURING for the last 3 dam days.

Diet is on track

I.Muscle
08-27-2010, 12:39 PM
Wed - First day ive missed my workout. Diet wasnt great

Thur - Had an awesome workout PR's all over the place and had a ridiculous pump, diet was great.

Today - Pulled the sled for the first time. Im absolutely beat, and i only did 3 pulls with 90lbs. Diet is good. Hopefully im not too busted up to deadlift tomorrow.

I.Muscle
08-27-2010, 08:33 PM
45 minutes low intensity cardio.


3,040
F-117.0
C-236.8
P-234.8

I.Muscle
08-29-2010, 05:37 PM
Cardio

45 minutes low intensity


Diet

Protein - 237.7
Carbs - 192.3
Fat - 102.0

Temperature

98.2 5:30PM

I.Muscle
08-31-2010, 08:58 PM
Lifting

Deadlifts
135x10
185x8
255x3 HEAVY
255x2

My CNS was shot and it sucked. I was hoping to pull 320lbs x 3 i felt like crap that i struggled on the 255. Finished up with some GH raises, ab work, and some calf raises.


Diet

Dont have exact numbers but the protein was only at about 200g, carbs right around that and fats were about 100g

I.Muscle
08-31-2010, 08:59 PM
Cardio

45 minutes low intensity


Diet

2,785
Protein - 231.5
Carbs - 206.0
Fat - 102.2

I.Muscle
09-01-2010, 11:00 AM
Been feeling a bit sick since sunday, i think thats why my workout sucked with the deadlifts. Im not feelin horrible right now so im gonna attempt my workout today, if my strength sucks then i will probably rest for a bit.

I.Muscle
09-01-2010, 06:03 PM
Lifting

This workout was so awesome. Enjoyed every minute of it, even did some extra stuff toward the end cause i was feeling so good.

Bench 175x3, 180x3, 185x5 PR was only supposed to 3 rep it but i felt like smashing out an extra 2.

Finally onto plates for CGBP and even that felt like featherweight. Some DB lateral raises, pulldowns, and i did some DB shrugs.

Diet

2,936
Protein - 240.0
Carbs - 240.0
Fat - 104.5

SkinnyEuro
09-01-2010, 09:27 PM
Nice layout going on here lol. Your diet looks good, I wish I could get some more calories in. Do you have any good recipes?

I.Muscle
09-01-2010, 11:40 PM
Nice layout going on here lol. Your diet looks good, I wish I could get some more calories in. Do you have any good recipes?

Thanks bro. Im very impressed how much ive stuck to hitting my numbers solid everyday. I figured it be tough since im so used to low cals 1900-2100 from cutting. I dont have any recipes since what i eat is very plain and boring but i can show you mostly what i eat.

Meal 1 - Eggs/Wheat bread/bacon
Meal 2 - PWO shake Whey/Waxy Maize
Meal 3 - Tuna/Mayo/Whole wheat bread
Meal 4 - Chicken or Steak with a greens side/potato
Meal 5 - 2 scoops casein with milk Pre Bed

I.Muscle
09-04-2010, 11:09 AM
Rest

I worked construction all day thursday and friday i was feeling sick as a dog so i rested. Diet was alright. Im feeling a bit better today.

I.Muscle
09-05-2010, 04:58 PM
Lifting

Squats
280x5 PR
225x5
195x15
195x5 DEEP

- Romanian deadlifts, pull thrus, and heavy ab work to finish.

Diet


2,615
Protein - 192.2
Carbs - 238.2
Fat - 90.1

Notes

Felt awesome to get back into lifting, felt great on all lifts even did some extra squat sets for pure pain. I am motivated 100% now and gonna set some goals for October 10th, my 20th birthday.

Goals for 10/10/2010

- Weigh a solid 165-170lbs
- Keep bodyfat where it is if not lower
- Squat 300x1
- Deadlift 365 x 1
- Bench 225 x 1

I.Muscle
09-06-2010, 01:35 PM
Lifting

DB Incline
-65lbs x 8
-65lbs x 3
-55lbs x 8 x 2

Db Rows
-70lbs x 3 x 10

Eventually I want to push 70's 3x8 on the incline DB, and row 90's. Did some tricep, trap and a bit more chest work.

Diet


3,041
Protein - 225.9
Carbs - 209.4
Fat - 131.6

DAM didn't think i ate that much.
Notes

Couldn't wait to lift since i woke up this morning. Didnt care i lifted hard yesterday, it went very well. I might throw some cardio in later today too as well. This should be my schedule every week for a while now that im back to school.

Monday - Lift
Tuesday - 45 minutes LISS cardio
Wednesday - Lift, 45 mins LISS cardio
Thursday - Sled Conditioning
Friday - Lift
Saturday - Sled Conditioning
Sunday - 45 mins LISS cardio

3 cardios, 3 days lifting, 2 days conditioning if this doesnt kick my ass i don't know what will.

I.Muscle
09-07-2010, 09:38 PM
Cardio

45 minutes low intensity, even though my legs are FUCKD up from squats.

Diet

2,351
Fat-62.1
Carbs241.4
Protein -189.9


Diet could have been better today, wasnt home for a while.

Notes

Not much to say here. Deadlift day tomorrow going for 320-325 for a triple.

I want to be lean goddam

I.Muscle
09-08-2010, 05:34 PM
Lifting

Deadlift
255x3
290x3
320x3PR


- GH raises, some ab and calf work.

Diet

Protein -
Carbs -
Fat -

Notes

My legs are STILL sore from sunday. My right hamstring was a bit aggravated at the start of the deadlifts warming up. But last week was pathetic and i wasnt gonna have 2 bad deadlift sessions in a row. I threw on my belt and straps and pulled some heavy weight. The 320 felt heavy as fuk but its +5lbs up from my last PR.

I noticed that the first ever month of working with IA i was my leanest, looking back at my log i see that i did my cardio consistently. I need to make sure i keep up 4-5 sessions a week and i think ill start noticing some better physique progress.

45 minutes LISS cardio, My body is fuking beat right now. Had to dig deep to finish that cardio

I.Muscle
09-09-2010, 08:30 PM
Sled

Intervals Sled + 70lbs
3 Pulls @ 60 seconds each
3 Walks @ 60 seconds each

I did this the 1 other time i pulled and it destroyed me. Today it wasnt bad at all which means i gotta add weight on saturday :D

Diet

2,868

F-90.2

C-269.0

P-225.3

I love my damn sweet potatoes.

Notes

Feeling good heres a side by side pic day 1 and today

http://i903.photobucket.com/albums/ac235/yarly15/startvnow.jpg

PumaKrieg
09-10-2010, 12:40 AM
Sled

Intervals Sled + 70lbs
3 Pulls @ 60 seconds each
3 Walks @ 60 seconds each

I did this the 1 other time i pulled and it destroyed me. Today it wasnt bad at all which means i gotta add weight on saturday :D

Diet

2,868

F-90.2

C-269.0

P-225.3

I love my damn sweet potatoes.

Notes

Feeling good heres a side by side pic day 1 and today

http://i903.photobucket.com/albums/ac235/yarly15/startvnow.jpg

Looking good! :squintfinger:

I.Muscle
09-10-2010, 08:59 PM
Lifting

Actually didnt get to lift today, so im gonna do it tomorrow. A bit sore from the sled. More pulling tomorrow as well.

Diet

Dont have the exact macros but its 90g fat, ~200g protein and lower carbs 180ish.

mjc565
09-10-2010, 09:43 PM
Remember when I told you that I sense a lot of positivity in this log? Well I knew an amazing transformation was coming. Congratulations, sincerely.

A lot of increased vascularity in the arms and leaner mid section...Good stuff. So is this like ~5month progress?

I.Muscle
09-11-2010, 06:13 PM
Remember when I told you that I sense a lot of positivity in this log? Well I knew an amazing transformation was coming. Congratulations, sincerely.

A lot of increased vascularity in the arms and leaner mid section...Good stuff. So is this like ~5month progress?

Thanks a lot man, yeah my veins are crazy now in my forearms people tell me i look like a heroin addict lol.

April 25th is around day 1 when i started so about 15ish weeks. Still got a long way to go, my ultimate goal is 175lbs @ 10% bodyfat. So -5% BF and 10lbs of muscle to gain :o

I.Muscle
09-11-2010, 06:17 PM
Sled pulling

Pulled 3 more intervals with the same weight 70lbs was actually extremely easy. Even my friend who struggled crazy on thursday pulled it easy. Next 2 sessions we are going to 80lbs for 4 intervals. Can't wait to punish myself.

Lifting

170x3
180x3
190x3 PR

Awesome workout especially on that bench. Destroyed CGBP as well. Did some lat work, biceps and lat raises.

Diet

3,261
F-126.5
C-290.3
P-231.4


BIG numbers today.

twitch
09-11-2010, 10:36 PM
Still got a long way to go, my ultimate goal is 175lbs @ 10% bodyfat.

Are you sure you won't hunger for more?

Nice progress. Keep those PRs fucking rolling!

kittenHOSS
09-12-2010, 12:40 AM
Great progress pics IM - solid bench PR too today.

Keep doin' work.

I.Muscle
09-12-2010, 09:35 PM
Are you sure you won't hunger for more?

Nice progress. Keep those PRs fucking rolling!

Im more into getting the fitness model physique but your right ill probably never be satisfied.

Thanks man.

Great progress pics IM - solid bench PR too today.

Keep doin' work.

Thanks a lot bro

I.Muscle
09-12-2010, 09:41 PM
Rest and SUPER carb up day with a cheat meal. I honestly think i got close to 400-500g of carbs today. Not sure about lifting tomorrow i have class then work all day. Most likely a cardio session and lifting on tuesday

PHreak48
09-12-2010, 10:52 PM
log looks great man! Keep working, consistency is the most essential element in the journey.

I.Muscle
09-13-2010, 02:16 PM
log looks great man! Keep working, consistency is the most essential element in the journey.

Thanks for the kind words man.