dedic8ed1's road to ripped diet journel/blog updated daily.

[dedic8ed1]

Chest

#1 Machine bench press

#1 100 x15
#2 150 x12
#3 165 x10

#2 Dumbbell bench press

#1 35 x15
#2 45 x12
#3 50 x10

#3 Incline machine bench press

#1 70 x15
#2 90 x12
#3 95 z10

#4 Incline dumbbell press

#1 30 x15
#2 35 x12
#3 40 x10

#5 Cable cross overs

#1 30 x15
#2 35 x12
#3 40 x10

Followed by 1 set of cable cross over trips as explained in earlier posts

Treadmill 30 mins incline 5% at 3.8

PWO 1cup of oats 8oz boneless breast.

[dedic8ed1]

Back day

#1 Chins/on chin assist

#1 60 x20
#2 50 x20
#3 40 x15

#2 Low row machine

#1 55 x15
#2 65 x12
#3 70 x10

#3 Standing pull over row/wide grip

#1 60 x15
#2 70 x12
#3 80 x10

#4 Dumbbell row

#1 35 x15
#2 40 x12
#3 45 x10

#5 Lat pull down/wide grip

#1 40 x15
#2 50 x10
#3 50 x10

Shrugs

#1 Barbell shrugs

#1 95 x15
#2 115 x12
#3 135 x10

#2 Seated shrugs

#1 90 x15
#2 100 x12
#3 110 x10

#3 Dumbbell shrugs

#1 50 x15
#2 55 x12
#3 65 x10

Treadmill for 30 mins at 5%incline at 3.8 speed.

PWO 1cup of oats 6oz of meatloaf.

I'm running out of food again,this shit sucks but training must go on.

Tomorrow legs

Weighed in at 170 lbs today.

[Garnelek]

8lbs good work!i ll follow this tread!Keep it up man!

[dedic8ed1]

8lbs good work!i ll follow this tread!Keep it up man!

28lbs since oct 26,and thanks I'm waiting until after Christmas to buy myself a camera cause I'm tired of bugging my brother who's to busy to take pics every couple weeks.I'm shooting for 90 day progress pics.

[dedic8ed1]

Legs

#1 Leg extensions

#1 75 x15
#2 90 x12
#3 105 x10

#2 Squats

#1 135 x15
#2 185 x12
#3 205 x8

#3 Inverted leg press

#1 6 plates x15
#2 8 plates x12
#3 10 plates x7

#4 Standing calf extensions

#1 105 x15
#2 125 x12
#3 155 x10

#5 Leg press calf extensions

#1 145 x15
#2 155 x12
#3 165 x10

No cardio today cause this was the hardest workout I've put myself through since I've started training again,big increase in weight but still not training to failure,I'll save that for the begining of the New year.

[dedic8ed1]

Shoulders/biceps

Shoulders
#1 Behind the neck presses/Cambered bar

#1 80 x15
#2 90 x12
#3 100 x10

#2 Front raises

#1 20 x15
#2 25 x12
#3 30 x10

#3 Side lateral deck

#1 60 x15
#2 70 x12
#3 80 x10

#4 Behind the back cable side laterals

#1 20 x15
#2 20 x15
#3 30 x12

Biceps

#1 Cable curls/short straight bar

#1 90 x15
#2 100 x12
#3 110 x10

#2 Seated alternate curls

#1 30 x15
#2 35 x12
#3 40 x10

#3 Hammer curls

#1 20 x15
#2 25 x12
#3 30 x10

#4 Cable hammers/with rope

#1 50 x15
#2 60 x12
#3 70 x10

Treadmill for 30 mins at 5%incline at 3.8 speed.

Yesterdays high carb day turned into a slop up what ever carbs were at my friends house cause I had no food at my house.It was a bad idea today I'm 5lbs heavier and I can see that I look alot softer.I just want to add 2 sweet potatoes to each of my meals when on my high carb day but bills come first.Well maybe this week will be the week I nail down my bills and my diet the way I want too.

Tomorrow the gyms closed and I'll just hit up my cardio tonight and when I get off work so I'll shed the unwanted water absorbed by my careless cheat day.

Wednesday abs/tri's

Merry Christmas

[pumpd4lif]

I love the detail brother,great job your goals are in plain veiw!Keep up the good work.an i just cooked a whole turkey bro u are more then welcome to come over and carve half up for yoursel im home all night bymyself bro feel free

[dedic8ed1]

Triceps/abs

Triceps

#1 Weighted dips

#1 no weight x15
#2 30x12
#3 30x10

#2 Skull crushers

#1 50 x15
#2 60 x12
#3 70 x10

#3 Rope push downs

#1 40 x15
#2 50 x12
#3 60 x10

Abs

#1 Machine crunches

#1 70 x15
#2 80 x12
#3 90 x10

#2 Standing cable ab pull downs

#1 130 x15
#2 140 x15
#3 150 x12

#3 Leg raises

#1 x15
#2 x15
#3 x15
#4 x15

#4 Reverse crunches

#1 x20
#2 x20
#3 x15
#4 x12

Treadmill for 30 mins at 5%incline at 3.8 speed.

[dedic8ed1]

Back

#1 Chins/on chin assist

#1 50 x20
#2 40 x15
#3 40 x15
#4 40 x12

#2 Standing cable row downs

#1 60 x15
#2 70 x12
#3 80 x10

#3 Low row machine/alternates

#1 45 x15
#2 55 x12
#3 65 x10

#4 Bent over dumbbell rows

#1 35 x15
#2 40 x12
#3 45 x10

No cardio today I had my boy with me so I just wanted to bang out back and get out of there.I'm feeling pretty shitty and looking soft aswell due to the holiday fetivities,but hey your family cooks so you eat and enjoy that fact that your family's togehter for one of the few times of the year.

Tomorrow chest.

[dedic8ed1]

Friday/chest

#1 Machine bench press

#1 135 x15
#2 155 x12
#3 165 x10

#2 Dumbbell presses

#1 35 x15
#2 40 x12
#3 45 x10

#3 Incline machine bench press

#1 135 x15
#2 145 x12
#3 155 x10

#4 Incline fly's

#1 25's x15
#2 30's x12
#3 35's x10

Treadmill 30mins at5%incline 3.8 speed

[dedic8ed1]

Saturday/Legs

#1 Leg extensions

#1 75 x15
#2 90 x12
#3 105 x10

#2 Squats

#1 135 x15
#2 155 x12
#3 175 x10

#3 Inverted leg press

#1 2 plates each side x15
#2 3 x12
#3 4 x10

#4 Calf extensions on leg press

#1 155 x15
#2 175 x12
#3 195 x10

#5 Standing calf extensions

#1 145 x15
#2 165 x12
#3 180 x10

No cardio,my legs were fried not really but I gotta lot of shit to do today so even the dedic8ed1 has to make time for his own personal obligations.

Weighed myself today I was 171.5 which is where I've been now for the past three weeks,so I can now test how far I can take my carb intake without losing my condition.

Picture update Jan 16, which will be 90 days in.

[dedic8ed1]

Shoulders/Biceps

#1 Military press/to the front

#1 90 x15
#2 100 x12
#3 110 x10

#2 Front raises/alternate

#1 20 x15
#2 25 x12
#3 30 x10

#3 Side delt deck

#1 70 x15
#2 80 x12
#3 90 x10

#4 Hanging side delts

#1 20 x15
#2 25 x12
#3 30 x10

#5 Reverse pec deck

#1 45 x15
#2 65 x12
#3 75 x10

Biceps

#1 Straight bar on cables

#1 90 x15
#2 100 x12
#3 110 x10

#2 Seated alternates

#1 30's x15
#2 35's x12
#3 40's x10

#3 Hammer curl dumbbells

#1 20's x15
#2 25's x12
#3 30's x10

Treadmill 30mins at 5%incline 3.8 speed.

Pwo 8 oz grapejuice PPWO 6 oz meatloaf.

Came home to some of the worst news possible,my fukin rent just went up $80.00,which doesn't exactly bring the sun out on a cloudy day,FUK

[dedic8ed1]

Triceps/abs

#1 Triceps

#1 Machine pushdowns

#1 180 x15
#2 200 x12
#3 220 x10

#2 Rope push downs

#1 60 x15
#2 70 x12
#3 80 x10

#3 Single hand tricep extension

#1 30 x15
#2 40 x12
#3 45 x10

#4 Burn out set of straight bar extensions

70 x20

Abs

Seated crunches

#1 80 x15
#2 90 x15
#3100 x12

#2 Cable crunches

#1 70 x15
#2 80 x12
#3 90 x10

#3 Leg lifts

#1 x15
#2 x15
#3 x15

#4 Reverse sit up's

#1 15
#2 15
#3 15

Treadmill 30 mins at 5%incline/PWO 8 oz grapejuice/ppwo 6 oz porkchops.

[dedic8ed1]

Back

#1 Chin up's

#1 50 lb assist x20
#2 40 x15
#3 40 x15

#2 Seated rows

#1 60 x15
#2 70 x12
#3 80 x10

#3 Low row machine/alternate

#1 55 x15
#2 65 x12
#3 75 x10

#4 Standing cable rows

#1 60 x15
#2 70 x12
#3 80 x10

Traps

#1 Dumbbell shrugs

#1 50 x15
#2 55 x12
#3 65 x10

#2 Barbell shrugs

#1 135 x15
#2 155 x12
#3 175 x10

#3 Seated shrugs

#1 90 x15
#2 110 x12
#3 120 x10

Treadmill for 30mins at5%incline at 3.8 speed.PWO 8 oz grape juice/PPWO 6 oz meatloaf.

[dedic8ed1]

Friday/Chest

#1 Machine bench press

#1 135 x15
#2 150 x12
#3 165 x10

#2 Flat bench dumbbell presses

#1 45 x15
#2 50 x12
#3 55 x10

#3 Incline bench machine

#1 135 x15
#2 145 x12
#3 155 x10

#4 Cable cross overs

#1 35 x15
#2 45 x12
#3 50 x10

Treadmill 30 mins 5%incline 3.8 speed/PWO 8oz grape juice/PPWO 6 oz pork chops

[dedic8ed1]

Saturday/Legs

#1 Leg extensions

#1 90 x12
#2 105 x10
#3 115 x8

#2 Squats

#1 135 x15
#2 175 x12
#3 195 x8

#3 Inverted leg press

#1 3 plates each side x15
#2 4 x10
#3 4 plates each side + 1 quater each side x8

Calves

#1 Seated calf extension

#1 90 x15
#2 100 x10
#3 100 x8

#2 Leg press calf extension

#1 195 x15
#2 215 x12
#3 225 x10

No treadmill /PWO 8oz grape juice/ppwo 8oz meatloaf.

Wei***ng in today at 173.5.I didn't run out of food this week so that's probably why I'm up 2 lbs which is where I feel I'm at naturally anyway.

[hauss man]

why so many machines and such high volume? i mean 16 sets for shoulders

[dedic8ed1]

Alright now that it's the new year and roughly 11 weeks into training I'm going to step up the training a little bit.My body is getting used to the 15,12,10 reps per set with no failure since I've begun training so I will now go to 12,10,8 and failure when I feel it's nessessary,which will probably be once every 5 weeks, going to failure on each set for every muscle group on that particular week,2 minutes between sets,reps no higher then 7,no more then 2 exercises per small muscles and no more then 3 exercises per large muscle group,although sets will remain at 3 for all muscles.

The 16th of this month will be exactly 12 weeks in so I will defenitly post some pics and if not hey I'm a poor **** and have to wait on people with cameras to take some pics.

Other news I've got half of my cycle,20 amps of Test Enth and soon I'll have my Equipoise and then the real fun begins.

Since I've started training I must have ran out of food atleast every other week which is my biggest problem with training rite now,so my gains are suffering a little bit but still plugging away.

[dedic8ed1]

why so many machines and such high volume? i mean 16 sets for shoulders

I just got off of an 10 month injury hyatius and must stay on machines in order to avoid aggrevating my herniated disc.

[hauss man]

which vertebrae is herniated? what did you do to heal or treat it?

[dedic8ed1]

which vertebrae is herniated? what did you do to heal or treat it?

T-5 T-6 Thoracic spine,I tried alot of things but nothing heals like time.I just had to lay off the gym and take it easy,no side bending movements,posture awareness.I probably took too much time off from training cause the same week I went back I felt great,but I still am very cautious about how I train.I've learned that with an injury like mine I have to diet twice as hard and train half as much and strickly stay on machines and alot of sitting when doing biceps.As for the volume of sets I like to hit the delts from all angels fronts,sides,rears which for me is the only way to get the 3 dimensional delt appeal,although the fronts get enough of a workout from chest but for me my shoulders are my lagging body part so I'm trying to figure out what will work for me in my state of pronness to aggrevating my disc.


Epidoral didn't help.

Physical therapy didn't help

Pain killers don't take them.

The only meds I liked were "Ultracet",non narcotic painkiller

"Lodine" Anti innflamattory.

[hauss man]

T-5 T-6 Thoracic spine,I tried alot of things but nothing heals like time.I just had to lay off the gym and take it easy,no side bending movements,posture awareness.I probably took too much time off from training cause the same week I went back I felt great,but I still am very cautious about how I train.I've learned that with an injury like mine I have to diet twice as hard and train half as much and strickly stay on machines and alot of sitting when doing biceps.As for the volume of sets I like to hit the delts from all angels fronts,sides,rears which for me is the only way to get the 3 dimensional delt appeal,although the fronts get enough of a workout from chest but for me my shoulders are my lagging body part so I'm trying to figure out what will work for me in my state of pronness to aggrevating my disc.


Epidoral didn't help.

Physical therapy didn't help

Pain killers don't take them.

The only meds I liked were "Ultracet",non narcotic painkiller

"Lodine" Anti innflamattory.

3 years ago i fractured c-7,t-3, and t-4, they told me i would never powerlift again

and on january 19th i will be competing in the columbus pro/am opening with pr's in the squat and bench.

listen to your body, it can tell you more than a doctor can

and i would want to use free weights if i were you, to make sure that all your stabalizer muscles don't get weak. just take it easy at first and listen to your body.

[dedic8ed1]

Yep back pain is a mystery to all doctors in my opinion.But good for you buddy way to prove the medical community wrong,good luck at the meet.

Have you spoken to Doc Sust ever?I ask because he's also a power lifter and I'm sure you 2 would have alot to talk about.

[dedic8ed1]

Shoulders/bi's

#1Machine military presses

#1 100 x12
#2 120 x10
#3 135 x8

#2 Dumbbell raises/front

#1 30 x12
#2 35 x10
#3 45 x8

#3 Dumbbell raises/to the sides/alternates

#1 25 x12
#2 30 x10
#3 35 x8

#4 Side delt deck

#1 90 x12
#2 100 x10
#3 110 x8

#5 Rear cable extensions

#1 20 x12
#2 20 10
#3 30 x8

Biceps

#1 Preachers

#1 70 x12
#2 80 x10
#3 85 x8

#2 Alternate dumbbell curls/seated

#1 30 x12
#2 35 x10
#3 40 x8

#3 Straight bar/cable

#1 100 x12
#2 110 x10
#3 120 x8

#4 Hammer curls

#1 25 x12
#2 30 x10
#3 35 x 8

Treadmill 30 mins 5%incline 3.5 speed/PWO 8OZ grape juice/ppwo 2 medium sweet potatoes/5 oz boneless breast.

[pumpd4lif]

Looking good!When do we see the 90 day pics bro?

[BITTAPART2]

Hey bro, are you posting this as a diet log or for suggestions?? I dont want to give advice where it is not wanted but I feel like there are a few things (only a few) in the diet that I would change. Let me know if your open to critique, keep up the hard work!!

[dedic8ed1]

Hey bro, are you posting this as a diet log or for suggestions?? I dont want to give advice where it is not wanted but I feel like there are a few things (only a few) in the diet that I would change. Let me know if your open to critique, keep up the hard work!!

Ya know when I was able to get back in the gym I was pretty excited about it so I said fuk it let's do a log.So suggest away buddy I'm here for the knowledge.

[dedic8ed1]

Tuesday no training,feeling like shit,lack of sleep.Wed triceps/abs.

Triceps

#1 Dips

#1 No weight x15
#2 No weight x12
#3 30 x12
#4 30 x10

#2 Skull cruchers

#1 70 x12
#2 80 x10
#3 90 x7 failure,first set to failure in 11 weeks

#3 Single are rope extensions

#1 40 x12
#2 50 x10
#3 60 x8

Abs

#1 Seated crunches

#1 90 x12
#2 100 x10
#3 110 x8

#2 Standing straight bar cable crunches

#1 90 x12
#2 110 x10
#3 120 x8

#3 Leg lifts

#1 x12
#2 x10
#3 x8

#4 Reverse crunches

#1 x12
#2 x10
#3 x8

PWO/8OZ GRAPE JUICE/PPWO 2 medium sweet potatoes 8 oz boneless breast.


No cardio today all the treadmills were taken believe it or not,and now that I'm bringing the weight up and lowering the reps I need all the legs I got on leg day so the stepping mill was no option.I ate pretty shitty for the past 2 days which doesn't sound very long but it's very easy for me to over due it then have my stomach and waist pretty bloated for a couple days.So with my 90 day pics coming up I wanna get back on track.

Tomorrow back day.

[dedic8ed1]

Looking good!When do we see the 90 day pics bro?

90 Days will be about the 16th of this month.And I don't feel like bugging Gabe for his camera he's a negative Nancy boy when it comes to this shit and I don't wanna hear his shit so on the 16th get your camera ready.

[dedic8ed1]

Thursday/back

#1 Chin ups

#1 50 lb assist x15
#2 40 x12
#3 40 x10

#2 Seated rows

#1 70 x12
#2 80 x10
#3 90 x8

#3 Low row machine/alternate

#1 55 x12
#2 65 x10
#3 75 x8

#4 Standing cable rows/to the waist

#1 90 x12
#2 100 x10
#3 110 x8

Traps

#1 Dumbbell shrugs

#1 65 x12
#2 70 x10
#3 75 x8

#2 Barbell shrugs

#1 135 x12
#2 155 x10
#3 175 x8

No cardio today I got a blister on my heel from using the treadmill at my apartment with a sock that had a hole rite on the heel,so I gotta wait till that heals up before I do anymore cardio.

My condition looked better last week before I started slopping up the junk for 3 days.That's cool because I need to build some muscle before the spring months get here,so the road to ripped has suddenly become the road with many turns.

Tomorrow chest.

[llrockyll]

personally bro i would up ur protein to 1.5-2g per lb. this well help keep muscle and lose more fat. oh ya had a cheat day today lol id tell ya what i ate but ud puke

[dedic8ed1]

personally bro i would up ur protein to 1.5-2g per lb. this well help keep muscle and lose more fat. oh ya had a cheat day today lol id tell ya what i ate but ud puke

Actually my last high carb day turned into a 5 day assault on every thing in site.My stomach is so bloated I wanna run in traffic.

Thanks for your suggestion,but I like the way things are going and I'll wait to see how I look in a couple more weeks before I change my diet.

[dedic8ed1]

Friday/chest

#1 Machine bench press

#1 150 x12
#2 165 x10
#3 170 x8

#2 Dumbbell presses

#1 50 x12
#2 55 x10
#3 60 x8

#3 Incline machine presses

#1 135 x12
#2 150 x10
#3 165 x8

#4 Incline flys

#1 25 x12
#2 30 x10
#3 35 x8

No cardio today I have a blister on my heel so I'll wait till Monday to start fresh.

[dedic8ed1]

Shoulders/biceps

#1 Dumbbell presses

#1 50 x12
#2 55 x10
#3 60 x8

#2 Front raises

#1 30 x12
#2 35 x10
#3 40 x8

#3 Hanging side laterals

#1 30 x12
#2 35 x10
#3 40 x8

#4 Side delt deck

#1 90 x12
#2 100 x10
#3 110 x8

No rears today pressed for time

Biceps

#1 Preachers

#1 65 x12
#2 75 x10
#3 80 x8

#2 Seated alternates

#1 35 x12
#2 40 x10
#3 45 x8

#3 Straight bar with cable

#1 100 x12
#2 110 x10
#3 120 x8

No treadmill today,But I did weight myself to see how much damage I did that five days I ate like shit and without going back to my lightest weight recorded I think it was 168 and today I was 188lbs and prett pissed about it so now I'm in possessed mode and no more fukin around.

Tomorrow triceps/abs.

[dedic8ed1]

Triceps/abs

Triceps

#1 Close grip bench

#1 155 x12
#2 175 x10
#3 195 x8

#2 Tricep cable extensions

#1 110 X12
#2 120 X10
#3 130 X8

#3 Single hand rope extensions

#1 40 x12
#2 50 x10
#3 60 x8

Abs

#1 Standing rope crunches

#1 110 x 12
#2 120 x10
#3 130 x8

#2 Seated crunches

#1 90 X12
#2 100 X10
#3 110 X8

#3 Leg raises

#1 x15
#2 x15
#3 x12
#4 x10

#4 Reverse crunches

#1 4 sets 15 x

Treadmill 30 mins 5%incline 3.5 speed/PWO 8 oz grape juice/PPWO 1Medium sweet potatoe 8 oz boneless breast.

I really fuked my condition eating like shit for that 5 day stretch and I'm very dissapointed with myself for being so careless.So I'll make the best of it and just train even harder and be twice as determined to get into the single digits in bf% by summer.

[dedic8ed1]

Chest

#1 Incline Dumbbell presses

#1 50 x12
#2 55 x10
#3 60 x8

#2 Incline machine presses

#1 135 x12
#2 150 x10
#3 165 x8

#3 Dumbbell bench presses

#1 55 x12
#2 60 x10
#3 70 x8

#4 Machine bench presses

#1 135 x12
#2 135 x10
#3 150 x8

Treadmill 30 mins5%incline 3.7 speed

PWO 8 OZ GRAPEJUICE/PPWO 8 OZ BONELESS BREAST 2 MEDIUM POTATOES

[dedic8ed1]

Back/traps

#1 Seated rows

#1 70 x12
#2 80 x10
#3 90 x8

#2 Low row machine

#1 70 x12
#2 90 x10
#3 100 x8

#3 Close grip standing row machine

#1 70 x12
#2 80 x10
#3 90 x8

#4 Standing cable row

#1 100 x12
#2 110 x10
#3 120 x8

Traps/Started with standing dumbbell's and had the worst pain in my disc area since I started training again.

#1 Dumbbell shrugs

#1 60 x12
#2 70 x10
#3 80 x8

#2 Barbbell shrugs

#1 135 x12
#2 155 x10
#3 135 x8

No cardio backs hurting pretty bad so I'm pretty pissed.

[dedic8ed1]

It's been 3 days since I aggrevated my hernieated disc,at this point I don't feel confident enough to train with the pain and movement restriction at this level.I pretty much have to go back to the drawing board "My doctor" and let him suggest my next move.

3 Months is all it took to put me back on the sidelines for who knows how long this time.

[Garnelek]

That sucks man!I hope u will be fine soon!Have u talked to a physiotherapist about ur problem?

[dedic8ed1]

That sucks man!I hope u will be fine soon!Have u talked to a physiotherapist about ur problem?

I just got back from my primary and was told that with a herneited disc from time to time you will get flare up pains that are the result of aggrevating the disc.

So I'll take the rest of the week off and try to get back to the gym on Monday.