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  #11  
Old 05-17-2004, 06:29 AM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Thanks alot LW. Think im guna cry. LOL. Very touching words and I truly appreciate it. Thank you. [img]/forum/images/graemlins/smile.gif[/img]
  #12  
Old 05-19-2004, 06:35 PM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Stactic pullups 2 sets. Need alot of motivation here as very painful.
3 minute rest.
Pull-downs to the front 3 sets 8,6,6 supersetted with cable rows till failure.
3 minute rest.
Two arm dumbell pull-overs 3 sets 8,6,6
4 minute rest.
Concentration curls 21's + 15's Burns like no other.
3 minute rest.
Barbell curls 4 (did 5) sets till failure supersetted with preacher curls till failure.
Hammer curls 3 sets 8,6,6
ab crunches 4 sets 30
4 hours later (usually 1 hour after dinner)
Dumbell curls 3 sets 8,8,8
Light weighted pull-ups 3 sets 8,8,8

Hey guys, did bicep and back today, Really felt the tightness and burning during the 21's + 15's and also the stactic pullups. I get really motivated after I do big workouts as it makes me feel like I one step closer to my goal. It feels good. My biceps are killing me today and my back is abit uncomfortable but not really sore. Next week my back is going to get punished for not listening to me and getting sore!
  #13  
Old 05-21-2004, 08:15 AM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Squats 4 sets 6,6,4,4 suppersetted with leg extention 6,6,4,4.
3 minutes rest.
Standing Calf raises 3 sets 8,6,6 holding 50 kgs
Military press drop sets till failure taking 10kgs of 4 times. TWICE!
3 minutes rest.
Dumbell Presses 4 sets 8,6,6,6
Adam "Old School" Shrugs 3 sets 8,6,6
Ab crunch 4 sets 30
4 hours later (usually 1 hour after dinner)
Light military press
Light squats

Did shoulders legs and neck today and boy did I feel the burn after the military drop sets and the leg extensions. Its one I have never felt before. Another good workout nice and hardcore only bad thing is I missed the Light military press Light squats because of the Australia and Turkey match. (had to see it). Will make sure I hit the gym hard this sunday and see how I go from there. Completing this cycle for 6 weeks, 5 weeks this monday before I cut. Then bulk again. Well better hit the kitchen for some cottage cheese before bed.
  #14  
Old 05-21-2004, 02:06 PM
q22weasel q22weasel is offline
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Default Re: Mr Tank2\'s hardcore training journal..

[ QUOTE ]
My Diet is as follows:

7:30 am: 3 whole eggs, large bowl of oats, three pieces of toast with butter. <font color="red"> needs more protein, and kick the butter (nat pb perhaps)</font>
10:30 am: 2 scoops of protein with 1 teaspoon of flax. <font color="red"> needs some carbs, put some oats in your shake </font>
1:20 pm: 2 sandwiches with shaved chicken breast and cheese, an apple and some fruit juice. <font color="red"> kick the fruit juice...drink water</font>
3:30 pm: (pre workout): Bowl of oats with half a banana. <font color="red"> need protein preworkout and ditch the banana</font>
5:30 - 6:00pm: (Post workout) 2 scoops of protein with 2 teaspoons of powdered gatorade consumed throughout an hour. (trying to get dex and malto but cant find anywhere)
7:30 pm: Whatever parents make. Always consists of alot of meat, potatoes and veggies sometimes pasta and brown rice.
9:30 pm: 100g cottage cheese with 1 scoop of protein and a spoonful of natural peanut butter, 2 scoops of protein with 500ml watter. (the rest throughout the day are with skim milk) <font color="red"> mix all shakes with water, milk slows the digestion of the protein </font>

Well thats about it for my diet. Critique away guys. [img]/forum/images/graemlins/smile.gif[/img]

[/ QUOTE ]

<font color="red"> you've got a great start...clean things up a bit and you'll put on some solid mass! </font>

<font color="red">on a side note...the workouts are looking great...good job! </font>
__________________
moderation is masturbation! ~STP

never hire a feret to do a weasel's job!

24 yrs old
5'6

arms:16.5 (up .5)
forearms:12 (up 0)
calves:15 (up .5)
legs:25 (up 1)
waist:33 (up 1)
lifts: bench:290x2-squat:350x1-dead:355x1

HYPERplasia Challenge:
starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10
week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9
week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8
week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8
week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8
week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10
  #15  
Old 05-21-2004, 08:00 PM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Great thanks for the reply. Ill fix this diet up right now. [img]/forum/images/graemlins/wink.gif[/img] thanks for the tips.
  #16  
Old 05-22-2004, 08:50 AM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Also for the 3 30 meal I have ditched the banana and I have been adding one scoop of whey. I have ditched the fruit juice and just kept to water. And will start using natty p/b on my toast in the morning. What else could I do to make up for some protein in the morning? Dont really want to add another egg and whey is pretty expensive and I use 8 scoops of it a day as it is. Any other cheap alternatives?
  #17  
Old 05-22-2004, 04:41 PM
q22weasel q22weasel is offline
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Default Re: Mr Tank2\'s hardcore training journal..

[ QUOTE ]
Also for the 3 30 meal I have ditched the banana and I have been adding one scoop of whey. I have ditched the fruit juice and just kept to water. And will start using natty p/b on my toast in the morning. What else could I do to make up for some protein in the morning? Dont really want to add another egg and whey is pretty expensive and I use 8 scoops of it a day as it is. Any other cheap alternatives?

[/ QUOTE ]

just mix some egg white w/ your whole eggs. you can even cut down from 3 whole eggs to 2 or 1, and add a bunch of egg whites to it. some stores actually sell egg whites in a container (just be sure they don't add anything to it) or you can separate the egg from the yolk. either way, still cheap. tuna is always cheap too.
__________________
moderation is masturbation! ~STP

never hire a feret to do a weasel's job!

24 yrs old
5'6

arms:16.5 (up .5)
forearms:12 (up 0)
calves:15 (up .5)
legs:25 (up 1)
waist:33 (up 1)
lifts: bench:290x2-squat:350x1-dead:355x1

HYPERplasia Challenge:
starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10
week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9
week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8
week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8
week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8
week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10
  #18  
Old 05-22-2004, 08:26 PM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

I got it, how about a 3 egg tuna omellete?
  #19  
Old 05-22-2004, 10:24 PM
q22weasel q22weasel is offline
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Location: MI/IN
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Default Re: Mr Tank2\'s hardcore training journal..

[ QUOTE ]
I got it, how about a 3 egg tuna omellete?

[/ QUOTE ]

that actually sounds really good right now...with some hot sauce too...mmmm [img]/forum/images/graemlins/smile.gif[/img] that would be an excellent high protein part of your breakfast.
__________________
moderation is masturbation! ~STP

never hire a feret to do a weasel's job!

24 yrs old
5'6

arms:16.5 (up .5)
forearms:12 (up 0)
calves:15 (up .5)
legs:25 (up 1)
waist:33 (up 1)
lifts: bench:290x2-squat:350x1-dead:355x1

HYPERplasia Challenge:
starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10
week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9
week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8
week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8
week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8
week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10
  #20  
Old 05-23-2004, 08:08 AM
mr_tank2 mr_tank2 is offline
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Default Re: Mr Tank2\'s hardcore training journal..

Hey guys I changed my split to 4 days. Added Neck/Forearms to sunday.
Barbell shrugs 4 sets 10,8,6,4 starting at 50kgs and adding 5kgs every rep. 3 times!
Behind the neck shrugs 3 sets 8,8,8
10kg plate on back of head face down neck resistance 4 sets 10,8,8,6.
Wrist curls squatting 4 sets 12,10,8,6
seated barbell wrist curls 3 sets 10,8,6 supersetted with preacher wrist curls till failure.
Stactic gripping holding dumbells till failure. Twice!
4 sets 30 ab crunch.

Did these today and boy was my neck and forearms sore. its the first time I have ever worked out these 2 mucsles by themselves and I really felt that! It was a good workout and hopefully my neck and forearms will grow huge. Im going to post next weeks program tomorrow then its back to this for another week then back to the other one and so forth. Doing this for 12 weeks (6 weeks each) if I am happy with my bulk and weight gain I may then cut or maybe continue this program for another 6 weeks (3 weeks each) and then cut. But we'll wait and see. Hopefully Ill get to about 90kgs by the end of this. Im about 82kgs now. think this is a possible target to get in 11 more weeks? Well thats about it. Gotta hit the sack and get my 8 hours sleep in!
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