Terminalvelocity's Training and Diet to a better me!!!!

[terminalvelocity14]

this thread will be my diet and training logs as I continue to shape and mold myself to become a bodybuilder from 2014-2015. I will do my best to post daily and feel free to ask questions and give any tips/tricks that you guys may have....Swole is the Goal!!!!

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

Supplement Plan for the first 9 weeks:
The only supplement I am currently taking is C4 but my order should arrive early next week with my Protein, vitamins and of course more C4 and I will be replacing one meal with a shake...further along into the cutting cycle I will be replacing a second meal with protein but im not worried about cutting to much weight t
o fast (don't want to saggy skin)

Today will be Chest/Bi day since it is my Monday and will be updating with the workout later.
Stay strong all!!!!!

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

meal plan is as follows: Meal one-3 whole eggs and a serving of oatmeal, Meal two 6oz chicken and a serving of broccoli, Meal three-Same as two, Meal four-8oz Steak and asparagus, meal five-same as four but add 2 tablespoons of Natural Peanutbutter (preworkout), Meal Six-Half cup of Cottage Cheese (before bed)
This will be my meal plan for the first 9 weeks of my transformation and the final 4-6 weeks I will cut out all carbohydrates and begin taking a fat burner (anyone know a good one?) hopefully by june I will be turning some heads and getting compliments.

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

Meal plan for today is the same as yesterday except I didn't have time for eggs so two servings of oatmeal.
Last nights chest/biceps is as follows:flat bb bench:95x20,135x15,155x15,185x12,225x8.incline BB press:135x20,155x15,135x10 155x5, 155x12,185x8. Decline hammer strength press:90x20,180x20,140x20,90x20. Db flyes: 3 sets 20x12. Incline db flyes: 3 sets 20x12. Pullover machine: 3 sets 60x20

Biceps
Bb curls:55x20, 65x15, 75x15, 85x12, 95x8. Db preachers: 20x15,25x15,30x12,35x8. Db hammers: 25x20,30x15,35x12,40x8. Concentration curls:3 sets 20x15. Cable curls: 3 drops sets of 10 reps 50,30,20,10.

I alternate chest exercise and bicep exercise until I get to flyes then I super set chest and biceps.

Today's back and tricep workout will be posted tonight after work. Stay safe and get swole all!!!!!

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

todays back and tricep workout is as follows:

Back
Lat Pull Downs (wide grip):80x20,90x20,100x15,110x12,120x8. Seated Rows:100x20,110x15,120x20,130x8. Rack pulls:135x20,185x15,205x12,225x8. T Bar Rows:45x20,70x15,80x12,90x8. DB Rows: 30x20,35x20,40x15,45x15
Triceps
Press downs:70x20,70x20,90x10,100x8,110x6. Skull Crushers:55x20,65x15,75x12,85x8. Reverse Grip Pressdowns:40x20,60x15,80x12,100x8. one arm DB extensions:20x20,25x15,30x15,35x8/30x4. Kickback:10x20,15x15,15x15,20x15

Starting to feel tired and sorta week from lack of carbs but on a good note I received my order from TGB Supplements, everything was right and it got here super fast. Excellent place to order from and will be hitting them up again.
Tommrow will be leg day so time to get some rest!

[whitetail]

Re: Terminalvelocity's Training and Diet to a better me!!!!

I do like the chest/bi, back/tri split but find sometimes my tris are destroyed and its time to train chest, or bi's are fried and I want to train back.
Love hitting them fresh though. After a chest workout trying to train tri's doesn't feel as good as with bi's after back.

Sent from my DROID RAZR using Tapatalk 2

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

my right tricep locked up after my first set the other day and I had to purge some water to get it to stop cramping up, I figured it was overuse or because I cut out almost all of my carbs. I usually don't have an issue training back after bis but my chest workouts do get weaker most of the time, especially since I do a 7 day split and only take one day when im not hitting bis or tris....ill be posting my quad/calve workout from sunday and my delt/trap/bi workout from last night later today.

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

Mondays Shoulders and Bicep Workout:
DB Shoulder Press:30x20,35x20,40x15,x50x12. Front Raise: 15x15,15x15,15x15. Side Raise Machine: 100x20,120x15,120x15,120x15. DB Shrugs: 50x20,60x15,70x12,80x8. Behind the back shrugs (smith machine): 135x20,135x20,135x20,135x20. Bent over side raises: 15x15, 10x15,10x15,10x15.
E-Z Bar Curl: 35x20,35x20,55x15,65x12,75x8. Incline DB curl: 15x20,20x15,25x12,30x8. Preacher Curl Machine: 30x20,40x15,50x12,60x8. Hammers: 25x20, 30x15,35x12,40x8. Finished with 3 drop sets of cable curls with strait bar 70,50,40,30,20,10

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

Tuesday 2-18-14 Hams and tris workout

Hams:
Stiff leg dead lift: 95x20(3 sets). Good mornings: 45x20,55x20,65x12. Lying Leg Curls: 40x20,50x15,50x12,50x8. Leg extensions(light quad work):3 sets of 30x20.
Triceps:
V Bar pressdown: 60x20,80x20,90x15,110x12,130x8. One arm Extension: 20x20,30x15,35x12,45x8. Skull Crushers: 35x20,55x15,75x12,85x8. Finished with V Bar press downs 3 drop sets of 90,70,60,50,40,30,20,10

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

my diet plan stays the same most of the time but I had a late date last night and the only food places that were open was fast food so I ate a burger with no buns and some onion rings, but I should burn that off with my chest and bi workout this evening. new weight and pic will be coming Friday!

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

Friday 2-19-14's chest and bicep workout was a great success, mostly due to the fact that I had the girlfriend with me so she motivated me to go a bit heavier than normal. heres the breakdown.
Chest
Flat BB Bench:135x20,185x15,225x11,265x4. Incline BB press:135x20,155x15,165x12,165x8, Middle Pulley cable flyes:30x15(4 sets),Incline Flyes:12x20,12x25,12x25. Bottom pulley flyes:30x15,20x15,20x15.
Bicep
BB Curls: 65x20,85x15,105x12,115x8. Spider Curls: 35x20,55x15,55x12,65x8. Concentration curls: 25x20,30x15,35x12,40x8. Preacher curls: 55x20,65x15,85x12,65x8. Hammer Curls: 30x20,35x15,40x15,50x8. Cable Curls: 1 drop set 90,70,50,30,10

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

2-20-14 back and tricep workout

Back:
lat pull downs-80x20,90x20,110x15,130x12. Seated Rows-90x20,110x15,130x12,150x8. Rack Pulls-135x20,225x15,245x12,265x8. Hammer strength row 97x20,147x15,147x8.
Triceps:
strait bar press downs-80x20,100x15,110x12,130x8. One arm DB extinsions-25x20,30x15,35x12,40x8. Skull crushers-45x20,65x15,85x12,105x7. Reverse grip pressdowns 60x20,60x20,60x20.

bodyweight is down to 273, not sure about bodyfat though. Im feeling pretty good after my body got used to lack of carbohydrates and im not losing a whole lot of strength. This starts week two so lets see how much more we can drop!

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

2-21-14
Quads ABs and Calves

leg 21's-40x60,50x60,60x60. Squats-95x20,135x15,185x12,225x8. Leg press-180x20,270x15,360x12,450x8. Leg extensions 1 drop set of 90,70,50,30.

Abs
cable crunches-90x15,100x15,100x15
Side bends-3 sets of 45x15

Calves
Calve press:180x20,270x15,360x12,450x8
seated calve raise: 3 sets of 50x20

new progress pic is up, will be posting 2-22-14 delt/trap/bi workout and 2-23-14 ham/tricep workout tommrow evening.

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

2-22-14
Delts/traps and biceps

Delts/traps
military press:95x20,135x15,185x9,205x3. Arnold Press: 25x20,30x15,35x12,40x8. Upright rows: 45x20,65x15,85x15,105x8. Front raise: 35x15 for three sets. Shrugs: 135x20,225x15,315x12,405x8. Side raise: 25x15 for three sets. Bent over raise: 15x15 for three sets.

Biceps
EZ bar curls: 35x20,55x15,75x12,115x8. DB curls: 25x20,30x15,40x12,45x8. Incline curls: 25x20,30x15,35x12,40x8. Wrist curls: 3 sets of 35x20, Reverse wrist curls: 3 sets of 35x20. DB preacher curls: 20x25,30x15, 40x12,45x8. Cable curls: 60x20,80x15,100x12,120x8.

[terminalvelocity14]

Re: Terminalvelocity's Training and Diet to a better me!!!!

2-23-14
Hamstrings and triceps:

First workout in my new gym, the equipment is boss and all of the people are awesome. Plus the fine ass cardio bunnies make me wanna lift as heavy as possible (gotta try to start a poon monsoon lol)

Hamstrings:
lying hamstring curls: 30x20,40x20,50x20,60x20. DB stiff leg deads: 25x20,35x15,40x14,50x10. Standing leg curls: 3 sets of 10x20 (not sure if not used to using the machine or if hams were wore out). Seated leg curls: 30x20,50x20,70x20,90x15,90x12.

Triceps:
Rope pressdowns: 50x20,60x20,60x20. 1 arm db ext: 25x20,35x15, 40x12, 8 reps 50 on right 45 on left. Skull crushers: 3 sets of 35x20 (no rest). V bar press downs: 3 drops sets of 90,70,50,30.