Mass Chaos Rd. 2

[mass_chaos]

Where do I begin? Ok here I go. I ran a log here of my first cycle. At the end of that cycle someone asked me what I would have done different. One of my answers was that I would have started my cycle at a much leaner BF%. I decided to hold true to that. I will not run another cycle until I'm down to 12% BF at the absolute highest. I'm know diet guru but I will give it a run with what I know and learned from here. As money gets better, I will hire one of the great trainers from here. I figured that i will post a starting pic this weekend and then every 2 weeks there after. Any constructive critism is welcome. Hell, I have tough skin so, any critism or info welcome.

current stats:
Ht: 5'7''
Wt: 250lbs
BF: 18-20%(I know way too high)

Diet:
Pro: 400g- 1600 Kcals
Cho: 150g- 600 Kcals (meal 1, pre & post workout)
Fat: 100g- 900 Kcals

[mass_chaos]

A.M.
cardio( 30 min L.I.T Treadmill)

P.M.
Legs

Warm-Up( Single Leg Ext. 30 x 20, 35 x 20)
Squats( 225 x 20, 315 x 12, 405 x 10, 500 x 6)
Seated Leg Press( 370 x 12, 370 x 12, 370 x 12)
Smith Lunges( 50 x 10, 50 x 10, 50 x 10)
Single Leg Curls( 40 x 12, 40 x 12)

cardio ( 30 mins L.I.T Treadmill)

[Flex2019]

Your nutrient ratios are pretty much exactly what I used to lean out earlier this year. I went from 225 to 175 and got stronger the whole time. I look forward to seeing your progress.

[mass_chaos]

Chest:

Warm-Up( Dumbbell Press 50 x 20, 50 x 20, 50 x 20)

Pec Deck SS with HS Incline Press( 4 sets 165lbs/220lbs x 12 reps/10 reps)

Incline DB Press( 100 x 12, 100 x 12, 100 x 12)

Bench Press(225 x 12, 275 x 12, 245 x 12)

Pec Deck 1 Triple Drop Set( 165 x 12, 155, x 10, 140 x 12)

No cardio this evening. The area is expecting bad weather for the rest of the week so everyone here is raiding the grocery store. Had to stock up before they closed.

[mass_chaos]

Originally Posted by Flex2019

Your nutrient ratios are pretty much exactly what I used to lean out earlier this year. I went from 225 to 175 and got stronger the whole time. I look forward to seeing your progress.

Thanks man. i may have dropped my calories too low. I will be monitoring to make sure that I do not drop too much weight too fast. I plan on doing my 1st NPC show next October so I have time. BTW, Congrats on the 50lb loss. Thats a great job!!!

[mass_chaos]

Back:

Warm-Up( Pull-Ups 2 sets x 20)

Neutral Grip Lat Pulldowns(150 x 12, 165 x 12, 165 x 12, 150 x 12)

Rev. Grip BB Row( 225 x 10, 275 x 10, 275 x 8)

Underhand Seated Rows(180 x 10, 180 x 10, 180 x 10)

Close Grip Pulldowns SS with DB pullovers(165/75 x 12/12, 12/12, 12/10)

Post workout cardio(25 mins L.I.T. treadmill)

Today was going to be a rest day but the area is bracing for a typhoon so the gym will be closed tomorrow so I did the logical thing and hit back today instead. The gym was pretty empty. I guess everyone was stocking up for the end of the world. Thats fine with me because I could train in an empty silent gym and love it. On another note. After Mondays leg session, I was laying in my bed and noticed a small knot in my right hamstring. I am walking fine and no pain but it is tender to the touch. Well today, I hit a rear dbl. bi and noticed a bruise about the size of a silver dollar(maybe a lil bigger) in the tender spot. May be a slight tear but not sure. Should rest it(not hit legs) for a couple weeks or train legs around it? Training is going great and I'm really excited about progress but dont want to make matters worse. Any help will be greatly appreciated.

[mass_chaos]

Shoulders:

Warm-Up( DB Laterals 2 sets x 20 @ 20 lbs)

Seated DB Press( 80 x 12, 80 x 12, 90 x 10, 90 x 8)

HS Iso Military Press( 105 per side x 12,10,10)

DB Side Laterals(30 x 12, 12, 12)

Bent Over DB Laterals(25 x 12, 12, 12)

DB Shrugs(150 x 12, 12, 12) 2 sec hold at top

Behind Back BB Shrugs(275 x 12, 12, 12) 2 sec hold at top

Its Friday so the gym was empty. I guess everyone was getting ready for the club tonight. It was either that or maybe they was recovering from the MASSIVE typhoon that was not so massive in our area. Ohh well I love it like that. OOh yeah, I got my Zenalean in today and i must apologize to Phil and his crew. I emailed them because I thought the shipping was taking too long but what happen was my Postal worker placed it in someone else's box. Phil has a new customer for life. Can anyone that have used this chime in on how they dosed it and what they thought?

[mass_chaos]

Arms:

Warm-Up( Rope Curls 22.5 x 20, 20)

Alt. DB Curls(35 x 12, 35 x 12, 35 x 12)

DB Hammer Curls( 30 x 15, 30 x 15, 30 x 15)

Concentration Curl( 25 x 15, 25 x 12)

Decline Skull Crushers( 110 x 12, 110 x 11, 110 x 9)

French Press( 105 x 8, 105 x 8, 105 x 8)

Single Arm Rev. Pressdowns( 27.5 x 15, 27.5 x 15)

Saturday so another empty gym. Gotta love it!!!

[mass_chaos]

I skipped legs yesterday to allow hammie a lil time to heal. I will back at legs next Monday.

Chest:
Warm-Up( DB Press 3 sets 50 x 20)

Incline DB Press(100 x 10, 125 x 10, 140 x 10, 150 x 4)

Incline DB Flyes( 50 x 12, 50 x 12, 50 x 10)

Flat Bench Press( 225 x 12, 225 x 12, 275 x 8)

HS Iso Incline Press Triple Drop Set ( start @ 250 x 10, strip 25 per side x 4 strip 25 per again x 5)

Cardio( 30 mins L.I.T. on treadmill.

[mass_chaos]

Weds: A.M. Cardio(30 mins L.I.T Elliptical)


P.M. Back


Warm-Up Lat pulldowns( 2 sets 120 xx 20)

Pullups( BW x 12, 12, 10, 10)

T-Bar Rows ** I use 35lb plates( 5 plates x 12, 6 plates x 10, 7 plates x 8)

Seated Rows( 185 x 10, 200 x 10, 215 x 8)

Deadlifts ( 405 x 5, 405 x 5, 405 x 5)


Cardio( 30 mins L.I.T. treadmill)




Fri:

I combined Delts and Arms this day due to the fact that I will have a busy weekend

P.M. Delts/Arms

Warm-Up(DB side Laterals 2 sets 20 lbs x 20)

Seated DB Press( 105 x 10, 105 x 10, 105 x 8)

Standing DB Laterals( 35 x 12, 35 x 12, 35 x 12)

Bent Over DB Laterals( 30 x 10m 30 x 10, 30 x 10)

Upright Rows( 100 x 12, 100 x 12)

BB Shrugs( 315 x 15, 315 x 15)

Arms were supersetted

Incline DB Skullcrushers(40 x 12, 40 x 12, 40 x 10)
ss with
Hammer Curls( 35 x 10, 35 x 12, 35 x 12)

Rope Tricep Pressdowns( 72.5kg x 12, 72.5kg x 12, 72.5 kg x 10)
ss with
Alt. DB Curls( 40 x 10, 40 x 10, 40 x 10)

30 mins L.I.T cardio

[mass_chaos]

I had the day off from work so i hit the gym earlier than usual. I trained legs and it was my first leg session after missing last weeks leg session due to a small tear in my hamstring. I took it slow. I have screws and plates in my left knee and it was bothering me a little bit.

Legs:
Warm-Up(Leg Extensions 3 sets 65 x 20)

Hack Squats( 180 x 12, 220 x 10, 220 x 10, 270 x 8) weights only not including the sled.

V-squats( 200 x 15, 260 x 12, 310 x 10) weights only

Single Leg Curls(30 x 15, 40 x 12, 40 x 12)

Stiff Leg Deads ( 225 x 12, 225 x 12)

[mass_chaos]

Had to work late today so the wife and I had to modify our workout. We went with less volume but heavier weights.

A.M. Cardio( 30 mins Elliptical)

Chest:
Warm-Up( Bench press 135 x 20, 225 x 15)

Bench Press( 315 x 10, 365 x 6, 405 x 2, 225 x 12)

Incline DB Press( 100 x 12, 115 x 10, 125 x 8)

Incline DB Flyes( 50 x 12, 50 x 12)

Pec Deck( 165 x 12, triple drop set from 165-135 for 32 total reps)

Less volume but what a PUMP!!!