Horseman of Death...A germans journal...

[Zee-German]

Hello all, well today i started my new routine. After a week without lifting, i was dying to get in there and tear it up. I was originally goina do the 4th horseman, but i hate following routines. Anyways, im about to hit the gym again, but i just want to post what i did for morning.

Morning

Chest Heavy
Back Heavy
Shoulder Heavy
Traps Heavy

Ascending Flat Dumbell Bench Press:

4 sets, 6,6,5,4

Incline Bench Press ss w/ Incline Pec Flies

4 sets, 6,6,5,4

Iso Lateral Wide Hammer Strength ss w/ incline bench rows

4 sets, 6,5,6,6

Flat Barbell Bench Press ss w/ flat bench pec flies

3 sets, 6,6,5,4

Shoulder Press ss w/ Dumbell Shrugs ss w/ Incline Dumbell Shrugs

3 sets, 6,6,6,6

I didnt hit my back much or my lats. Im going to the gym in like 20 minutes, goina hit my lats and back pretty hard, and do some more supersets on the chest and back.

Night

Just got back from my night workout, my whole upper body is bulging, couldnt move my arms much, lats too big = P

Cable Flies (pointing down at a 30* angle) ss w/ Incline Rows then a static hold on the cable

4 set, 6,6,6,6

Flat Bench Press ss w/ Bent Over Rows

4 sets 6,6,5(6),5(6) the extra number is the superset reps

Iso Lateral Wide Hammer Strength ss w/ Incline Bench Rows

4 sets, 6,6,6,6

Incline Bench Press ss w/ Incline Pec Flies

4 sets, 6,5(6),5(6),4(5)

Shoulder Press ss w/ Upright Rows (wow what a pump in my upper back/lats)

4 sets, 6,5(6),5(6),5(6)

Dumbell Shrugs ss w/ Incline Dumbell Shrugs

4 sets, 6,6,6,6

Bent Arm Barbell Pullovers

3 sets, 6,6,6

Rotary Upper Back Machine ss w/ Rotary Lat Machine

3 sets, 6,6,6

An awesome workout for my first day back after a week, i feel good, goina sleep like a baby. Now to down the last of my protein (new stuff 2morrow yay) and some cottage cheese mmMMmm.

[Zee-German]

Wow just got up, so tired and so unbelievaly sore.

[Zee-German]

Today is Biceps, Forearms, Triceps

Morning
Triceps Heavy
Biceps Heavy
Forearms Heavy

Alternating Incline Dumbell Curls ss w/ Barbell Curls with a static hold then push out a few more curls

4 sets, 6,6,6,6 Static hold between 10-25 secs

Bicep Extension ss w/ Tricep Extension Machines

5 sets, 6,6,6,6,6 Alternated where the weight was placed

One Arm Dumbell Preacher Curl ss w/ Concentration Curls

4 sets, 6,6,6,6

Cable Tricep Pull Down ss w/ Cable Bicep Curl

4 sets, 6,6,6,6

Weighted Dips ss w/ Skull Crushers

4 sets, 6,6,6,6

Easy Bar Forearm Curls ss w/ Alternating Hammer Curls

4 sets, 6,6,6(5),6(5)

Nice pump for the morning/afternoon, night will be fun. Still cant believe the DOMS in my upper body.

Night
Triceps Heavy
Biceps Heavy
Forearms Heavy

Incline Dumbell Curls ss w/ Barbell Curls

4 sets, 6,6,6,6

One Arm Dumbell Preacher Curl ss w/ Concentration Curls

3 sets, 6(5),6(5),6,6

Reverse Barbell Curls ss w/ Easy Bar Wrist Curls

4 sets, 6,6,6,6

Weighted Dips ss w/ Tricep Cable Press Downs

4 sets, 6,6,6,6

Preacher Curls ss w/ Skullcrushers

3 sets, 6,6,6,6

I believe i did another superset, but forgot it. Cant believe my upper body and wrists. I must have walked infront of a freight train last night.

[Zee-German]

Just got back from doing some HIT jogging and running up a while. Im ashamed how easily i get winded. I may say screw lifting twice a day and do cardio in mornings and lifting at night.

EDIT: Well my motivation is through the roof now. Just watch some Marine Corps videos, and ive been planning to enter a service. So im sticking to working out twice a day, but adding more cardio. Now to down this juicy big chicken breast filet. I love it.

[Zee-German]

Wow just got back from the gym, today is Legs Heavy.

Heres what i did.

Morning
Legs Heavy

Start off with some warm up squats. 3 sets.

This is where the pain comes:

Deep squats ss w/ weighted lunges, by far one of my favorite supersets

3 sets, 6,6,5(6),5(6)

I was goina do another set, but when i did one rep, it was the best painful feeling ever = P

Next was some leg extensions:

Leg extensions w/ static hold (reduced weight of course)

4 sets, 6,6,6,6

Standing Calf Raises ss w/ Seated Angled Calf Raises

4 sets, 6,6,6,6 (very good superset imo)

Lying Leg Curls (hamstrings) w/ static hold (reduced weight)

4 sets, 6,6,6,6

I cant believe the pump in my legs right now, i cant even do a squat right now. Today will be intense. I plan to do some more squats ss w/ leg extensions. Maybe some stiff leg deadlifts, some leg press ss w/ something, and some seated calf raises. I <3 pain!

Now to cook up a big ol chicken breast.

Just got back from my night workout.

Night

Legs Heavy

Leg Press (focus on quads) ss w/ leg press (focus on hamstrings)

4 sets, 6,6,6,6

Seated Calf Raises ss w/ Standing Calf Raises

4 sets, 6,6,6,6

Deep Squats ss w/ lunges

4 sets, 6,6,6,6(5)

Now to try to down this disgusting PWO. But after my shower its cottage cheese time, love that stuff.


BTW Cookies and Cream taste like (!@#$%^&*). ON is nasty stuff. Gonna get new stuff 2morrow, the cookies and cream is like too sweet and too salty.

[Zee-German]

Today is a well deserved time to rest and grow. Can barely walk. I plan to add a lot more HIT for endurance.

EDIT: Starting 2morrow, i plan to keep track of all my macros and post them.

[Zee-German]

Well, judging since i have an average metabolism, i found out calories i need to maintain is 3396.

So 3396calories --- Dammit...Now i want to bulk, so im going to keep bulking til around 230ish.

[Zee-German]

Time for Hypertrophy days.

Meal 1: (cal/protein/carb/fat)
2 servings (1 cup) oatmeal - 300/10g/54g/6g
60g (2 scoops) Whey 240/50g/8g/2g
w/ Glutamine, creatine

Meal 2
PWO:
Whey, Creatine, Glutamine 120/24g/4g/1g
Sodium and Dextro/Malto

Meal 3
Chicken Breast Filet 200/46g/0g/1.5g
2/3 cup Oatmeal 230/7g/45g/5g

Meal 4
Half a burrito 520/26g/72g/10g
Salad w/ chicken breast 590/47g/54g/22g

Meal 5
5 whole egss 400/35g/5/25g
(I know the yolk have fat, but if im trying to bulk, i need all the fat i can get!)

Preworkout Whey Shake 120/24g/4g/1g

Meal 6
PWO Shake 120/24g/4g/1g
2 servings of cottage cheese, 180/26g/8g/5g

Total: 3020/319g/258g/79.5g

Pretty good for a beginning cut diet.

I know i dont get my EFA's right now, 2morrow i plan to pick up some omega 3 and 6 pills.

Morning
Chest Hypertrophy
Back Hypertrophy
Shoulder Hypertrophy

Dumbell Shoulder Press

3 sets, 8-12 reps a set (Couldnt count, was focusing on the candence)

Flat Barbell Bench ss w/ Upright Rows

3 sets, 8-12 reps

Flat Dumbell Bench ss w/ Pec Flies

3 sets, 8-12 reps

Iso Lateral Wide Hammer Strength ss w/ Incline Bench Rows

4 sets, 8-12 reps

Dumbell Shrugs ss w/ Incline Dumbell Shrugs

3 sets, 8-12 reps

Dumbell Shoulder Press

1 set, 8-12 reps

Deadlifts

13 sets, 1 rep =)

Night
Chest Hypertrophy
Back Hypertrophy
Shoulder Hypertrophy

Incline Bench Press ss w/ Incline Pec Flies

3 sets, 8-12 reps

Decline Bench Press ss w/ Decline Pec Flies

3 sets, 8-12 reps

Flat Bench Press ss w/ Bent Over Rows

3 sets, 8-12 reps

Dumbell Shoulder Press ss w/ Lateral Dumbell Raises

3 sets, 8-12 reps

Incline Dumbell Shrugs ss w/ Dumbell Shrugs

3 sets, 8-12 reps

Rotary Upper Back Machine ss w/ Compound Rows

3 sets, 8-12 reps

Deadlifts

16 sets, 1 rep

Man, Hypertrophy is tough. 3-6 second per rep, man it puts a toll on you.

[Zee-German]

Meal 1
2 servings (1 cup) oatmeal - 300/10g/54g/6g
5 whole eggs 400/35g/5/25g
60g (2 scoops) Whey 240/50g/8g/2g
w/ creatine

Meal 2
PWO 120/24g/4g/1g

Meal 3
2 servings (1 cup) oatmeal - 300/10g/54g/6g
Chicken Breast Filet 100/23g/0g/.5g

Meal 4
Didnt have a chance to eat that much since i had friends over, but i did grab a big bowl of oats
2 servings (1 cup) oatmeal - 300/10g/54g/6g

Meal 5
A nice thick chicken breast filet 200/46g/0g/1.5g

Had some corn on the cob and ice cream = (

Meal 6
2 servings of cottage cheese 180/26g/8g/5g

Total: 2740/244g/202g/73g

Morning
Biceps Hypertrophy
Triceps Hypertrophy
Forearms Hypertrophy

Incline Dumbell Curl ss w/ Barbell Curl

3 sets, 8-12 reps

Bicep Extension ss w/ Tricep Extension Machines

4 sets, 8-12 reps, place weight at different places

Dips ss w/ Skull Crushers

3 sets, 8-12 reps

Reverse Barbell Curl ss w/ Easy Bar Forearm Curls

3 sets, 8-12 reps

One Arm Dumbell Preacher Curl ss w/ Concentration Curl

3 sets, 8-12 reps

Didnt do a night workout b/c it was pretty late after dinner.

[Zee-German]

Morning

Today is my cardio abs day. Did a good 2-3 miles jog with a big ol hill at the end. Then did some ab exercises.

Pre-cardio: 3 green tea extract pills


Night

Did a good mile or two jog. Had 3 green tea pills before i ran. Did some ab exercises.

Meal 1
Chicken Breast Filet 200/46g/0g/1.5g
5 egg whites and 1 whole egg 400/35g/5/25g (goina change, dont know nutrition value of just whites)

Meal 2
1 cup oatmeal 300/10g/54g/6g
3 whole eggs 280/18g/3/14g
small chicken breast pieces (6 servings) 600/114g/6g/12g

Meal 3
2 KFC Snackers (ima bad boy) 640/28g/62g/32g
Potato Salad 100/1g/18g/6g

Meal 4
Whey (2 scoops) Shake w/ glutamine 240/50g/8g/2g

Meal 5
2 servings of cottage cheese, 180/26g/8g/5g

Im going to try to pick up some fish pills.

Total: 2940/358g/107g/103.5