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/t...&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]

Originally Posted by apfroggy0408

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]

Originally Posted by apfroggy0408

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.