Big Papi's Workout Log

[Big Papi JR.]

For those of you who care, I'll be using this thread to chronicle my training, diet, and supplementation. Feel free to chime in with any input, advice, or constructive crticism. I'm considering posting pics. I will not start off posting my diet, mostly because it's pretty set (and it's all in my mind) and doesn't vary much; just varies depending on goals. I also wrote it all out, but can't find where I saved it on my computer and don't feel like typing it all out again.

Beginning: February 18, 2008

Stats:
Height: 6'1"
Weight: 203lbs
BF: 9.5%

Current Goal(s): Currently approximately 10 days from Test Enanthate PCT. Last injection was Friday 2/15/2008. Cycle would be considered a "lean bulk". Currently attempting to lean out some on same cycle diet plan; just including extra cardio and weightloss supplements. I would like to get down to 8% BF without sacrificing much muscle.


Current Supplementation:

• ON's 100% Whey Protein
• ON's 100% Casein Protein
• VPX ThinFat
• VPX NO Shotgun
• Universal Animal Flex
• Bulk BCAAs
• Bulk Waxy Maize
• Bulk Creatine Monohydrate
• Phenterdrene p57 (Ephedra based fat burner)
• BSN Lean Dessert
• Gaspari Thyrotabs
• Generic Multi-Vitamin
• *****-3 Fish Oil
• Ergopharm 11-OXO
• R-ALA/Biotin

Supplement Regimen:

Upon Waking [With Breakfast/Meal #1]:

• Multi-Vitamin
• Animal Flex
• Phenterdrene p57 (1 tab)
• 11-OXO 75mg (1 capsule)
• Thyrotab 0.05mg (1 tab)
• BCAAs 7.5g
• *****-3 Fish Oil

Pre-Workout:

• NO Shotgun (1 scoop)
• Creatine Monohydrate 2.5g
• Taurine 500mg
• BCAAs 5mg

Intra-Workout*:

• WMS 30g
• BCAAs 7.5g

Post-Workout:

• ON's 100% Whey Protein 2 Scoops (48g protein)
• WMS 2 Scoops (60g Carbohydrates)
• BCAAs 5g
• Creatine Monohydrate 10g

Afternoon [With Afternoon Meal]:

• Thinfat 1/2 Tbl. Spoon
• 11-OXO 75mg (1 capsule)
• Thyrotabs 0.05mg (1 tab)
• Phenterdrene p57 (1 tab)

Night [1 hour before bed]:

• ON's 100% Whey Protein 1 Scoops (24g protein)
• ON's 100% Casein Protein 1 Scoops (24g protein)
• 11-OXO 75mg (1 capsule)
• Thyrotabs 0.05mg (1 tab)

Night #2 [30 minutes before bed]:

• ZMA
• L-Arginine 1g

Weight Training Split
Monday: Chest/Triceps
Tuesday: Back/Biceps/Abs
Wednesday: Legs
Thursday: Shoulders/ Light Tri
Friday: Deadlifts/ Forearms/ Light Bi/ Abs

Cardio Regimen
I usually get my cardio in by playing basketball. I generally play for about 30 minutes after my workout.


*I usually don't drink anything intra-workout, but I occassionally do so I just threw that in there.

[dupa95]

So from what I gather these sups you are useing this is what your pct is made up ?

[Big Papi JR.]

So from what I gather these sups you are useing this is what your pct is made up ?

Nah man, PCT will be nolva/aromasin from arr-r.com. I'm just using these supps for the time being.

[hobbs9963]

Workout looks good. I've been out of the loop for a long time regarding supps so i can't help you there, but am i right in seeing that you eat twice a day? Breakfast and afternoon?

[dupa95]

Nah man, PCT will be nolva/aromasin from arr-r.com. I'm just using these supps for the time being.

Just nolva?????

[Big Papi JR.]

Workout looks good. I've been out of the loop for a long time regarding supps so i can't help you there, but am i right in seeing that you eat twice a day? Breakfast and afternoon?

lol no way man. i just incorporate supplements with those meals. that isn't my diet plan, it is my supplement plan/regimen.

[Big Papi JR.]

Just nolva?????

nolva AND AROMASIN , as it was written

[Big Papi JR.]

Monday 2/18/07 - Chest & Triceps {Youth Center}:

• Barbell Incline Bench Press 4 Sets: 12x185, 10x205, 7x225, 4x225
• Incline Chest Press Machine 3 Sets: 10x300, 10x330, 8x350
• Incline Cable Flys 3 Sets: 10x70, 10x70, 10x60
• Cable Pullovers 3 Sets: 12x70, 12x110, 12x10
• Dips 3 Sets: 15xBW, 15xBW, 15xBW
• Close Grip Bench Press 3 Sets: 10x155, 10x155, 8x155
• Skull Crushers 3 Sets: 12x95, 12x115, 10x125
• Inverted Grip Tricep Pushdowns 3 Sets (YC Cable Machine):12x150, 12x150, 12x150
• V-Bar Tricep Pushdowns 3 Sets (YC Cable Machine): 12x150+10lb, 12x150+10lb, 12x150+10lb
• Calf Raises 2 Sets: 12x360, 12x360
• Oblique Machine 3 Sets: 12x130, 12x150, 12x180

*Notes*
I fought in the club the other night and ****ed up my wrist. Wrist feels better then last week, but still bothersome none the less. Wrist was iced down post workout. Sipped 30g WMS + 7.5g BCAAs throughout workout.

[Big Papi JR.]

Tuesday 2/19/07 - Biceps & Back {Youth Center}:

• Barbell Curls 3 Sets: 12x80, 10x95, 9x105 (shoulder width grip)
• Preacher Curls 3 Sets: 12x95, 12x105, 8x115
• Hammer Curls 3 Sets: 10x40, 10x40, 6x60
• Bent Rows 3 Sets: 12x185, 12x185, 12x185
• Lat Pulls 2 Sets: 180x10, 180x9
• Inverted Grip Lat Pulls 2 Sets: 12x140, 12x140
• Pullups 2 Sets: 6 reps, 3 reps
• Hanging Leg Raises 3 Sets: 15xBW+20lb DB, 15xBW+20lb DB, 15xBW+20lb DB
• Cable Machine Weighted Crunches 3 Sets: 15x150+10lb, 15x150+10lb, 15x150+10lb

*Notes*
I personally believe that my biceps need work so I hit them first. Bicep workout was great; massive pump and hit nice weight. Back lifts were shitty. Biceps felt too pumped to do back. I didn't feel as if I had the energy to do T-Bar rows so I guess I'll have to hit that on Friday or whatever.

[Big Papi JR.]

Wednesday 2/20/07 - Legs {School}:

• Squats 4 Sets: 12x245, 12x275, 12x275, 12x275
• Stiff-Leg Deadlifets 3 Sets: 12x185, 12x185, 12x185
• Leg Press 3 Sets: 12x5 Plates On Each Side, 12x6POES, 12x6POES
• Free Weight Leg Extensions 3 Sets: 12x70, 12x70, 12x70
• Standing Calve Raises 3 Sets: 12x180, 12x180, 12x180
• Seated Calve Raises 3 Sets: 12x70, 12x70, 12x70

*Notes*
Not a bad workout. Lifted without a spotter, so I didn't push it too much. Bodyfat seems to be getting lower everyday. Abs are looking pretty on-point.

[_CrossroadS_]

What did your cycle look like? What were your pre-cycle stats?

-Cros

[Big Papi JR.]

What did your cycle look like? What were your pre-cycle stats?

-Cros

Man I had gotten skinny as ****, so I was only at like 184lbs @ 9%BF. I had taken the dieting thing too far, I had a steady girlfriend for awhile and ballooned up to 235 about 8 months ago. I stayed at a solid 195 for awhile, but I got too carried away with the diet and I wasn't hitting the weights as much. Right now I'm at 205lbs or so at about 9%BF. My cycle was simple, test + a-bombs. 10 weeks total, 4 week kickstart. 800mg/wk test & 75mg/day drol (during kickstart period).

[Big Papi JR.]

My uncle just gave me a full tub of NO Shotgun and about 3/4ths of a tub of NO Xplode. Can't turn down some free shit. Looks like I'll be stocked up on pre-workout supps for awhile.

[Big Papi JR.]

Thursday 2/21/07 - Shoulders/Light Tris {Youth Center}:
Shoulder Press 3 Sets: 12x70, 12x70, 12x70
Lateral Raises 3 Sets: 12x20, 12x25, 12x25
Front Raises 3 Sets: 12x20, 12x25, 12x25
Rope Tricep Pulldowns 3 Sets: 12x150, 12x150, 12x150
Overhead Dumbell Tricep Raises 1 Set: 12x60

Friday 2/22/07 - Clean Up {Youth Center}:
Deadlifts 3 Sets: 10x225, 10x225, 10x225
Bootlegg T-Bar Rows 3 Sets: 12x3plates, 12x3plates+25, 12x3plates+25
Standing Cable Bicep Curls: 12x60, 12x60, 12x60
Hanging Leg Raises 3 Sets: 15x20, 15x20, 15x20
Cable Crunch 3 Sets: 15x150+10lb, 15x150+10lb, 15x150+10lb
Assisted Crunch 2 Sets: 20,20

[Big Papi JR.]

Week Summary
Not a bad week by any means. Deadlifted for the first time in god knows how long; felt good doing that. Wrist bothered doing incline presses on Monday, but seems to be feeling much better now. Rested this weekend (no cardio or lifting). I had indulged a little Friday night, had a little too much Grey Goose, but whatever you only live once right? I've gotta cram for a big genetics test tomorrow morning, hopefully I get enough sleep.

[Big Papi JR.]

Monday 2/25/07 - Chest & Bieps {Youth Center}:
Incline Bench Press 3 Sets: 12x185, 10x205, 8x225, 6x225
Machine Incline Press 3 Sets: 12x330, 10x350, 10x350
Incline Flies 3 Sets: 12x70, 12x60, 12x60
Cable Pullovers 3 Sets: 12x110, 12x110, 12x110
Barbell Curls 3 Sets: 12x85, 12x95, 10x95
Preacher Curls 3 Sets: 12x95, 12x95, 12x95
Incline Dumb bell Curls 3 Sets: 12x40, 12x40, 12x40


*Notes*
I keep comin up on free supplements, my little cousin's friend somehow got his hands on a whole bunch of free shit at GNC. I dunno, I didn't ask questions lol Well I got some HMB, pyruvate, and Gaspari SizeON creatine. I will be starting the SizeON today.
--First Day of SizeON, mixed SizeON with 7.5g BCAAs intra-workout

[Big Papi JR.]

Tuesday 2/26/07 - Back & Triceps {Youth Center}:

• BentOver Rows 3 Sets: 12x185, 12x195, 12x205
• Lat Pulls (Very Wide Grip) 3 Sets: 12x18, 10x190, 8x190 *Needed help on last set
• Inverted Grip Lat Pulls 2 Sets: 12x140, 12x140
• 3/4 Grip Pullups 1 Set: Only got about 3
• Bootlegg T-Bar Rows 3 Sets: 12x160, 10x180, 10x180
• Dips 3 Sets: all sets done to fatigue
• Close Grip Bench Press 3 Sets: 12x155, 10x165, 8x165
• Skull Crushers 3 Sets: 12x95, 12x95, 12x95
• V-Bar Tricep Pushdowns 3 Sets: 12x80, 12x90, 12x90
• Hanging Leg Raises 3 Sets: all sets to 15 reps, +20lb
• Cable Crunch 3 Sets: all sets 150lbs+10lb

*Notes*
For whatever reason my close grip bench press really sucks. My chest was still extremely sore and stiff today. Back portion of the workout was great. Got a nice full pump all over my back & had some solid lifts. Today was my second day using SizeON. Took some NO-Xplode pre-workout.

[Big Papi JR.]

PCT DAY 1

Wednesday 2/27/07 - Legs {Youth Center}:
Squats 4 Sets: 12x275, 12x295, 12x315, 10x365
Stiff-Leg DeadLifts 4 Sets: 12x185, 12x185, 12x185, 12x185
Leg Extensions 3 Sets: 12x160, 12x170, 12x170

18 minutes of low intensity cardio

Notes
Used Superpump250 today (first day), lifts felt great. Strength still going up. Weight is stable.

[Big Papi JR.]

PCT Day 2
Thursday 2/28/07 - Shoulders {Youth Center}:
DB Shoulder Press 3 Sets: 12x70, 12x70, 12x70
Lateral Raises 3 Sets: 12x25, 12x25, 12x25
Front Raises 3 Sets: 12x25, 12x25, 12x25
Cable Rear Delt Pulls (Upper) 2 Sets: 12x50, 12x40
Cable Rear Delt Pulls (Lower) 2 Sets: 12x40, 12x40
Inverted Wide Grip Tricep Pushdowns 3 Sets: 12x150, 12x150, 12x150
DB Curls 3 Sets: 12x40, 12x40, 12x40

PCT DAY 3
Friday 2/29/07 - Clean Up {Youth Center}
DeadLifts 3 Sets: 8x225, 8x275, 8x275
Lower Back Machine 3 Sets: 12x170, 12x170, 12x170
Calf Raises 3 Sets: 12x360, 12x360, 12x360
Hanging Leg Raises 3 Sets: 15x20lb, 15x20lb, 15x20lb
Cable Crunch 3 Sets: 15x150+10lb, 15x150+10lb, 15x150+10lb
Crunches 2 Sets: 20reps, 20 reps

[Big Papi JR.]

PCT DAY 6
Monday 3/3/08 - Chest & Triceps {School}:
Incline BenchPress 3 Sets: 12x185, 10x205, 7x225
Hammer Strength InclinePress 3 Sets: 8x180, 8x140, 8x140
Incline Cable Flys 3 Sets
Dips 2 Sets: Failure, Failure
Hammer Strength Dip Machine 3 Sets: 12x140, 12x190, 11x190
Skull Crushers 3 Sets: 12x75, 12x85, 12x85
Tricep Pushdowns (Straight Bar) 3 Sets: 12x70, 12x70, 12x70