Upstate's M1T Log

[D-Bo Dre]

That a boy Tank! If you dont mind me askin, how long do you usually do AM cardio for?

[UpstateTank]

405! Yeahhh Boiii

doing good

That a boy Tank! If you dont mind me askin, how long do you usually do AM cardio for?

Thanks for all the continued support bros!!!!
D-Bo I do cardio for 45min, 60-70% of my max heart rate

[UpstateTank]

Wednesday January 24th: Shoulders

AM Cardio<---got my lazy ass up!!!!
1hr walking on an incline, on an empty stomach, 60-70% of mhr

Shoulders
DB Press
35x7 warmup
35x6 warmup
60x2 warmup
75x6
80x3
70x7
60x5
50x8

Dual Front Dumbell Raises
30x10
35x7
35x5
25x12

Rear Delt Triple Set
20 x12x12x12
20 x10x10x12
20 x9x10x8

Dual Dumbell Side Raises
15x8
17.5x7
2x6
------------
Trappers
DB Shrug
60x10
80x10
100x10
120x10
130x6
80x15 <------burnnnnnnnnnnnnnnnnn

Front BB Shrug
185x12
185x10
185x10
185x9
-------------------
Quick Calves
Standing Barbell Calf Raises
225x22
275x20
315x18
315x20
315x12 dropset 225x20 <----WOWEEE almost fell over

Yet another awesome workout...seems to be a trend here lol. Got up the 80s for military dumbell, so that was pretty exciting...shoulders were hella swole today. Still nothing major to note...lethargy has pretty much subsided with the ester c (except of course getting out of bed), my "short fuse" hasnt gotten any shorter...actually had a great sense of well being today Tommorows off day then LEGS on friday...yippee that should be fun

[UpstateTank]

Thursday January 25th: OFF

AM Cardio
1hr walking on an incline, on an empty stomach, 60-70% of mhr

Off day today...Legs tommorow!

[UpstateTank]

Friday January 26th: Legos

*No am cardio on legs day

Skwats
135x7 warmup
135x6 warmup
225x3 warmup
275x6
295x3 LOL wtf?
275x6
275x5
225x9

Laying Hammy Curls
110x11
120x7
120x6
120x6

LegPress
8plates/side x 8
8plates/side + girl on top (105lbs) x 7
8plates/side + buddy on top (165lbs) x 6 <---ppl wanted to go for rides today?

Leg Extension
40x10 <---squeeze 3 seconds at top
40x9 <---- " " " "
40x8<-----holy cow get me a fire extinguisher
-------------------
Quick lats
TBar
125x10
150x8
165x7
165x5

Widegrip Pulldowns
180x6
165x8
165x6 <---ok im dun

Had a great workout today...I'm hobbling around like a big twat right now my legs hurt so much Dont know what in the hell happend to my squat weight though? Other than that everything has been holding steady. I start cutting on monday, which coincidentily is the start of my pct, so it should be interesting to see how things shape up

[matt50]

good workout !!! 295 on squats isn't bad since you always say thats ur weakest link

[number twelve]

nice brother you keep puttin up more weight keep it up!

[UpstateTank]

^^
Thanks bros!

[UpstateTank]

Saturday January 27th: Arms

*No AM Cardio--leggypoos hurt

Seated Hammer............................Incline CloseGrip
25x8 warmup............................................ 95x10 warmup
25x8 warmup............................................ 95x8 warmup
40x8.............................................. ...135x8
50x6.............................................. ...155x8
50x5.............................................. ...175x5

Preacher Curl......................................Skulls
95x7.............................................. .95x8
105x6............................................. 105x4
110x4............................................. 105x3 lol

Seated Dumbell...............................Wide Grip Hammer Extensions
35x8.............................................. .80x10
40x5.............................................. ..90x6
40x5.............................................. ..90x5
-----------------
Quick Calves
Sled Calf Raises
4plates/side x 20 x 5

Standing Barbell Calf Raises
225x8x3

Another great workout! Arms were swooooooooole today...it was f'in sweet. Anyways this was my last m1t workout, tommorows my last day on, and monday starts pct HOpefully if pct goes as well as my sd pct did, ill still continue to get stronger

[xlxBigSexyxlx]

How are you liking M1T compared to SD? Better? Worse? etc....

[UpstateTank]

^^
Better

[K.Biz]

upstate your numbers are nasty bro! keep up the good work!

how much weight have you gained?

[UpstateTank]

upstate your numbers are nasty bro! keep up the good work!

how much weight have you gained?

Thanks K.Biz!

havent gained as much as i did w/ the superdrol, but putting things into prospective (i.e. when i began my sd cycle i went from eating 2400cal/day for approx 6 months to 4200+ during the cycle, i did not eat as much during the m1t cycle--3400) i still consider it a success. I did manage to drop some bf while on cycle, and at the same time increase muscle mass, so it was a complete success in my mind being a bridge into cutting!

[UpstateTank]

Monday January 29th: Chest/Tris

AM Cardio: 1hr on an empty stomach, walking on an incline, 60-70%mhr

*First day of cutting...switching up my workout routine..i'm all about keeping muscle loss to an absolute minimum this time thru..if you guys are interested heres my cutting plan : Second Time Around...Upstate's Cutting Diet!

Chest
Incline Barbell-pause at bottom
95x7 warmup
135x4 warmup
175x1 warmup
205x3
225x3
205x3
190x5
185x5
135x7
*Mixing in a lil powerlifting for my core workouts

Flys
30x11
30x10
30x10 <---verrrry slow, very controlled, squeeze at top...shoulder pain prevented me from increasing weight

Dumbell Scoops SuperSet WideDips
30x10 BWx12
25x10 BWx10
25x9 BWx10
----------------
Tris
Skulls
85x7
95x5
100x4

Plate Loaded Bench Dips
3Plates x 12 dropset 1plate x 7
3Plates x 10 dropset 1plate x 6
3Plates x 9 dropset 1plate x 6

Rope Tricept Extensions
40x8
30<--LOL Tris were smoked x 8
30x8
-----------
Quick Calves
Machine Calf Raises
60x20
60x15
60x15
60x15
60x12

For first day of pct i was maaad happy with the workout I had. Strength continued to increase. I'm excited to incorporate a lil powerlifting into my routine to switch things up a bit...if anyone has any advice for pl'ing fire away!!! First day of diet went well...not too hungry not too tired. Cant wait for the coming weeks

[UpstateTank]

Tuesday January 30th: Back/Bi's

WideGrip Pulldowns
120x8 warmup
120x7 warmup
165x2 warmup
210x8
225x6
225x5
195x6

DeadLifts<--Used no straps for first time today...need POPEYE forearms
135x4 warmup
225x3 warmup
405x2 <--Grip failure
365x3
315x3

Bent Barbell rows
135x10
185x6
195x5 dropset 135x8

Seated Rope Rows
105x10
105x10
-----------------
Bi's
BB Curl
95x8
115x3 <--LOL
105x4

DB Hammer Curl-Both arms at same time
40x8
45x7
50x5

DUN

Workout went well today...I had grip failure on the 405 deadlift, so I think im gonna pick up some chalk b4 next back day Forgot how hard bi's can be after back...oh well thats a good thing i guess! Diet is continuing to go well...the bulk aminos im taking taste like a terd however , but honestly taste is the last thing im concerned about...Weighed myself after workout and was 220? lol wtf...arent i cutting??? I did have on a couple layers, and even though I peed right beforehand I kno I was still filled up with H2O from the workout.

[number twelve]

damn bro 220..thats awesome. any guess on what your bf is right now?

[UpstateTank]

damn bro 220..thats awesome. any guess on what your bf is right now?

no its not! I'm goin the wrong way!!!!

BF guess...id say 16-17 maybe?

[number twelve]

haha
what are you trying to get down to?

[UpstateTank]

haha
what are you trying to get down to?

195-200

If I did my math correct, and keep as much muscle as possible it should put me down to around 8-10%

[UpstateTank]

Wednesday Janauary 31st: OFF

AM Cardio:
1hr, empty stomach, walking on an incline 60-70%mhr

Legz tommroow....squat till you PUKE!!!

[number twelve]

Legz tommroow....squat till you PUKE!!!

Amen to that brother.

[UpstateTank]

Thursday February 1st: LEGZ

Skwats<--below parallel YAY
135x7 warmup
225x4 warmup
245x1 warmup
285x3
305x3
305x3
185x20<--LOL that sucked!!!!!!!!!!

Laying Hammy curl
120x8
130x6
130x6
100x10
100x9

LegPress
8Plates/Side x 6
8Plates/Side + 3Plates onTop x 6
8Plates/Side + 6Plates onTop x 4

Leg Extension<---3 Sec Squeeeeze
40x10
40x8<--took a 2 minute break
40x10

Calves
Sled Calf Raises<--3 Sec Squeeze
4Plates/Side x 12
4Plates/Side x 12
5Plates/Side x 12
5Plates/Side x 10
5Plates/Side x 12 <--lol reps went up??

D-U-N

Well limped my ass home, will be limping tommorow, and saturday...which is a good thing! I def noticed one thing on squats...my breathing sucks I gotta get that down...I'll inhale on the way down begin to exhale on the way up, then stop for some stupid reason Gonna concentrate on that a bit more for next time! Other than that workout was solid...calves were sizzled after the raises I'm determined to bring these bitches up to par...Ive def noticed some good progress from them since ive been hittin em 3x a week.

[number twelve]

185 x 20 <--- OUCH lol good job bro

[Manpretty]

state we are VERY comparable in lifts what are your stats again?

[UpstateTank]

state we are VERY comparable in lifts what are your stats again?

6'2" 220 (im supposed to be going down not up ) right now 16% bf maybe? wanna get down to approx 195-200

[NightTrain]

6'2" 220 (im supposed to be going down not up ) right now 16% bf maybe? wanna get down to approx 195-200

you big fatty, you..... i wish i was where you are at

[number twelve]

tank are you gonna post pics?

[UpstateTank]

you big fatty, you..... i wish i was where you are at

i get reminded of that every time i look in the mirror!

tank are you gonna post pics?

not this time around...i didnt get em taken at the beginning of the cycle so i dont really see the point in taking em at the end of the cycle

I am however taking pictures to check my progress for cutting...I'll be posting those pics in the diet forum under my cut diet thread eventually

[NightTrain]

i get reminded of that every time i look in the mirror!



not this time around...i didnt get em taken at the beginning of the cycle so i dont really see the point in taking em at the end of the cycle

I am however taking pictures to check my progress for cutting...I'll be posting those pics in the diet forum under my cut diet thread eventually

i'll trade bodies with ya, if your SO fat... i wish i was at 16% BF

[UpstateTank]

Friday February 2nd: Shoulderssssssss Trappers

Dumbell SHoulder Press
25x8 warmup
45x4 warmup
60x1 warmup
80x3
85x3 <-that sucked
80x3
65x8

Dual front dumbell raises
35x8
40x5
40x4 dropsest 20x8

Shoulder Flys
20x10
20x7
20x6
-----------
Traps<---NO STRAPS!!!!!!!!!!
DB Shrug
80x10
100x10
120x6
120x6
80x15+5

BarbellShrug Behind Back
225x8x3 <---hand hurts DUN

Had a pretty good workout today. Shoulder put up w/ the beating I gave it and has been so I'm pleased with that. Tommorows off day I cant wait to sleeeeeeeeeeeep.

[UpstateTank]

Saturday February 3rd: OFF

AM (well more like pm...i woke up at 2 today lol) Cardio
60min, empty stomach, elliptical 60-70%mhr

[number twelve]

haha nice bro, you have a late night last night??

[UpstateTank]

^^
Yeah I was up late, but I didnt do nething im such a looooooooooooser

[number twelve]

its all good hahaha

[UpstateTank]

Sunday February 4th: Chest/Tris/Calves

AM Cardio
1hr, elliptical, empty stomach 60-70%mhr

Chest
Incline Bar
95x7 warmup
135x5 warmup
175x1 warmup
205x3
225x3<---went up a lil easier than last time
210x3<--gonna bump that up again next week
190x5
190x3 LOL gassed
135x8 chest was swoooooooole

Cable Cross
50x12
50x10
50x10
50x10

Scoops SuperSet WideDips
30x10.....................BWx13
30x10.....................BWx12
30x8......................BWx12 <----bother the ole shoulder a lil bit
-----------
Tris-Widow you killed me here!!!!!
110x3
110x3
110x2+1
75x10+5 (couldnt get the 20 )

Incline CloseGrip<---Pause at bottom
135x3
135x3
135x4 LOL tris were officially smoked DUN
--------------
Calves
Standing calf raise machine<----3 sec squeeze at top!
60x12x5

Had a damn good workout...shoulder has been feeling a lot better (knock on wood) over the past few weeks so im happy as a pig in shit about that! Strength was up in comparison to last time..Chest was swole, tris were swole and smoked = I LIIIIIIIIIIIIIIIIIIIIIIIIIIKE

[K.Biz]

damn dude thats some heavy amount of sets for your chest. your beating the sh*t out of it huh? anyway insane numbers man. where the pics at?

[number twelve]

damn bro mad sets lol your gonna be feelin it

[UpstateTank]

^^
Thanks bros!

K.biz-gonna try and get some pics taken this week so stick around!

[UpstateTank]

Monday February 5th: Back/Bi's/Calves

AM Cardio
1hr, elliptical, empty stomach 60-70%mhr

Back
WideGrip PullDowns
120x9 warmup
120x7 warmup
165x2 warmup
210x8
225x6
225x5
195x6

Deads
135x5 warmup
225x4 warmup
365x3
405x2 <---GRIP FAILURE + 1
365x3

CloseGrip Reverse Pulldown SuperSet WideGrip BehindHEad Pulldown
180x9.......................120x6
195x7.......................120x5
195x5.......................120x5
----------------
Bi's
Preacher
95x4
105x3
105x3 dropset 75x4 LOL

Hammer Curl
40x6
45x5
50x3
-----------------
Calves
Standing calf raise machine<----3 sec squeeze at top!
60x12x5 <--ohhhh the burnnnnnnn

OK so workout was good today...except for stoooooopid deadlifts. I would say my gripstrength is comparable to that of a fvcking 5 year old girl--chalk wuldnt have helped me for shit today. My body felt sooo good today doing em, but my hands say "No bro, we're not gonna let you have fun on deadlifts today"....STOOOOOOOOOPID FVCKING HANDS!!!!!!!!!!!!!!!! Anyone have suggestiosn for improving grip strength cause im about ready to go buy those squeeze thingys used to workout your forearms

[number twelve]

hey bro i used to have the same problem. at the end of every workout...take a 45 lb plate in each hand, hold it with your fingers on the lip of the plate, and just squeeze the plate up to your palms for 3 sets to failure..itll burn like a mother and your strength will improve in a hurry

-12