Uber Lifting Log

**UberSteroids** · 01-22-2008, 02:40 PM

Since I already had some NO Xplode on order and still have some CEE, I will start out w/o any supplements untill the Xplode comes in. Will see if there is any significant jump in strenght.

Then after the Xplode and CEE runs out, I am gonna take a week break and kick in the Amplify o2 Xt and Raw MCC stack.

Enjoy

**UberSteroids** · 01-24-2008, 12:24 AM

Day 1 - warm-up (no supplements)

Flat d-bell bench
55s x14
90s x8
100s x8

Inlcine d-bell bench
90s x8

Biceps curl standing
60x8
80x8
100x8
100x8
80x8

Lat pull down close grip
100x10
120x10
160x8
160x8

D-bell bench rows
90s x8
90s x8

Cable press down
60x10
80x10
100x6

**Ronnie Rowland** · 01-24-2008, 06:14 AM

Uber, when the women start lining up to take a cruise in the BMW you can always bump it down to 3 days per week.

**moush** · 01-24-2008, 07:33 AM

hey Uber...I checked out this thread yesterday I was wondering what you are doing differently compared to your other STS thread? I mean i see you are taking these supps but didnt you use any prior to this? Im curious thats all...but ive read thru you previous STS thread and you had some great gains as well.

What do you think of the STS program? im in love with it, im just wondering - wanted some feedback from others as well ya kno?

**UberSteroids** · 01-24-2008, 12:26 PM

Originally Posted by Ronnie Rowland

Uber, when the women start lining up to take a cruise in the BMW you can always bump it down to 3 days per week.

Nah, Ronnie... women can wait, if they want to ride in it, sure no problem but
they're gonna have to find time when I got time

haha!

6 days a week it is. By the end of 2008 my goal is to bench 315x10 and get 19' arms which is hard as I am 6'3 with fairly long arms.

I am not gonna let anything in the way.

Take care boss!

**UberSteroids** · 01-24-2008, 12:30 PM

Originally Posted by moush

hey Uber...I checked out this thread yesterday I was wondering what you are doing differently compared to your other STS thread? I mean i see you are taking these supps but didnt you use any prior to this? Im curious thats all...but ive read thru you previous STS thread and you had some great gains as well.

What do you think of the STS program? im in love with it, im just wondering - wanted some feedback from others as well ya kno?

Moush, the only thing I was taking was CEE and that wasn't regularly.
Also, this log will be strictly and only 6 days a week workout with each body part trained twice a week with primary and secondary exercises.

Biggest add will be the No-Xplode and followed by Amplift o2 with RAW MCC by AGX, which should be in any day now.

As far as STS, it is a great system I think. I tried training 6 days a week before but I failed every time. After Ronnie explained all the main factors of creating such routine, well it did workout great so i am sticking to it.

Also, did a major overhaul of my diet. It is now split into 9 servings a day.
400g protein
200g carbs
50g fat

Take care big guy!

**UberSteroids** · 01-24-2008, 09:59 PM

So I get home today and I see a pretty decent size package!

I open it and BOOM! NO-Xplode!

I am excited as I never tried any NO products.

Will post workout later

**moush** · 01-25-2008, 09:48 AM

thats great Uber! Keep up the great work bro...ill be following your log

**UberSteroids** · 01-25-2008, 11:40 AM

Originally Posted by moush

thats great Uber! Keep up the great work bro...ill be following your log

Thanks a lot!

**UberSteroids** · 01-25-2008, 11:50 AM

I was a bit sore from day before, especially my shoulders but I couldn't help it, I was too excited to try that Xplode.

Took 3 scoops of it. Last time I ate was 2hrs ago so my stomach was failry empty.

Waited 45 minutes for it to kick in as they recommend.

About 20 minutes of taking it, my head started to feel pressured. Not too comfortable of the feeling. I was feeling lightheaded after that.

45 minute mark I started my workout.

Flat barbell
135x12
155x6
155x6
I was feeling my shoulders here and bit of chest as I "trained" same body parts yesterday.
185x6
225x8
225x8
225x8

Incline D-bell bench
90s x8
90s x7
90s x4

My shoulders were fried.

Cable press down (%100 efficient pulley)
60x12
80x6
90x6
100x6

Over head extension (H-bar)
65x8
85x4
85x6

D-bell shrugs
90s x12
90s x12

I like it. Even tho I was bit sore after yesterdays heavy warm-up I blew through my lifts. Whole workout took about 35-40 minutes.

One thing I forgot is, not to consume 4hr prior to bed.

Guess what, I went to bed at 11:35pm and couldn't fall asleep untill 4 am

Waking up every 5 minutes.

Suprizingly I woke up at 7:25 am and didn't feel trashed!

I think this is a good supplement. Can't wait for same workout to try it without the sore shoulders and chest.

Also, want to see how it is over time, when I have it in my system reguralry.

**UberSteroids** · 01-26-2008, 12:01 PM

Alright,

Today is my 2nd day OFF.

I will start Day 1 of 28 Blasting tommorow.

I know you guys are excited to see this, yea me too

Could be that I just might...Xplode you know.

Thanks to all taking a peak at my log, keeps me motivated!

**UberSteroids** · 01-27-2008, 09:49 PM

Day 1
Chest/Triceps/Shoulders/Traps - Primary

Flat barbell
135x12
155x6
155x6
185x6
225x8
245x6
235x6

Incline d-bell
90s x8
90s x8
90s x8

Cable press down (100% efficient pulley system)
60x12
80x6
90x6
100x6
90x8
90x4
60x8

Front d-bell raise
25s x10
25s x10

Side d-bell raise
25s x8
25s x8

Rear delt cable
30x12
30x11

D-bell shrugs
90s x12
90s x12

Holy s***... It was good! Not bad for day 1!

Loved it.

**UberSteroids** · 01-28-2008, 10:08 PM

Day 2 - Back/Biceps - Secondary

Preacher curls
65x10
85x6
105x6

Standing curls
115x6
105x6
105x5
85x7
65x8

Reverse preachers
65x6

Standing reverse
65x7
65x5

Back rows plate loaded
180x8
180x6
270x6
270x7
270x6
180x6
180x7
180x6
180x6

Hammer curls
35s x8
35s x7

Wrist curls
40s x16
35s x12

**ToonPaul** · 01-29-2008, 12:43 PM

I've just ordered some No Xplode yesterday so should arrive tomorrow.

Are you still taking it on your off days as they recommend? I think i'm just gonna take it pre workout.

**UberSteroids** · 01-29-2008, 12:54 PM

Originally Posted by ToonPaul

I've just ordered some No Xplode yesterday so should arrive tomorrow.

Are you still taking it on your off days as they recommend? I think i'm just gonna take it pre workout.

Nice!

Yes, I do take one scoop in the morning on OFF days.

One thing, when you'll take it first time pre workout, you might want NOT to take all 3 scoop at one time as I did. Id say, take one... then another one 25 mins after.

Take care!

**UberSteroids** · 01-31-2008, 11:00 AM

Ehh, I wonder if I didn't start off a bit too rough...

Today should be my lifting day, but I feel bit broken...

I will take this day OFF.

Man, will I ever learn to be more carefull, not just go crazy right off the bat!

All these freaking supplements do is set your mind the way, so you think that you are The Iron God

**audis4** · 02-01-2008, 12:48 PM

Great uber, you have really stepped it up...im proud of ya!

How do you like the NO explode? never tried anything like it before.

I sent you a PM...hit me back when you have time

take care big guy!

**UberSteroids** · 02-01-2008, 08:51 PM

Originally Posted by audis4

Great uber, you have really stepped it up...im proud of ya!

How do you like the NO explode? never tried anything like it before.

I sent you a PM...hit me back when you have time

take care big guy!

Audis! My old mate

Yes, the NO is a good stuff. Little booster for the workout.

I got your PM! I will send you all the stuff shortly!

Glad to see you here again! Hope everything is going well for you!

**UberSteroids** · 02-01-2008, 08:54 PM

Arm sizzler

Barbell curls
65x12
75x6
75x6
85x8
105x6
115x6
95x7

Reverse grip preachers
65x8
85x6
85x7
75x8

21s
45x21
55x21

Cable press down (100% efficient pulley)
60x12
80x8
100x6
100x6
80x10

Over head H-bar
65x8
65x8
65x8

Over head kneeling extensions
55x25
55x15

H-bar standing curls
70x8

**Garnelek** · 02-02-2008, 02:05 AM

Uber u really liked NO?I tried their sample pack and i actually felt nothing!Tho i only took it an hour after i ate...is this why i didn't feel much?

**UberSteroids** · 02-02-2008, 11:54 AM

Originally Posted by Garnelek

Uber u really liked NO?I tried their sample pack and i actually felt nothing!Tho i only took it an hour after i ate...is this why i didn't feel much?

To be honest with you, it sure does give me a bit of "refreshment" kind of feel and some energy but nothing unusual.

I belive that it is mostly in your head with everything else.

It is definitely not as hyped up to be as some users say

It does make a big difference if you don't take it on fairly empty stomach, then it really wont do anything.

Also, I noticed that the longer I have it in my system, i do feel better overall and definitely energized.

Taking 1 scoop on off days, 3-4 before lifting. Don't expect to feel it right away from a sample packet

I take 3-4 scoops 2hr after last meal (which is a small meal) and wait about 30 minutes before I start lifting weights.

You might want to try that. Also, maybe don't take 4 scoop right away, the reason for me taking 4 scoop is because I'm 6'3 258lbs so I think I would need slightly more.

After this is done, I am starting the AGX Amplify o2 Xt. Will see how that goes.

Take care!

**UberSteroids** · 02-03-2008, 12:30 AM

Bit of a chest sizzler

Flat barbell
135x12
155x6
155x6
225x2
245x8
245x8
225x8

Incline d-bell
90s x8
90s x4

**Garnelek** · 02-03-2008, 04:48 AM

Originally Posted by UberSteroids

To be honest with you, it sure does give me a bit of "refreshment" kind of feel and some energy but nothing unusual.

I belive that it is mostly in your head with everything else.

It is definitely not as hyped up to be as some users say

It does make a big difference if you don't take it on fairly empty stomach, then it really wont do anything.

Also, I noticed that the longer I have it in my system, i do feel better overall and definitely energized.

Taking 1 scoop on off days, 3-4 before lifting. Don't expect to feel it right away from a sample packet

I take 3-4 scoops 2hr after last meal (which is a small meal) and wait about 30 minutes before I start lifting weights.

You might want to try that. Also, maybe don't take 4 scoop right away, the reason for me taking 4 scoop is because I'm 6'3 258lbs so I think I would need slightly more.

After this is done, I am starting the AGX Amplify o2 Xt. Will see how that goes.

Take care!

Tnx bro i appreciate the responce!I will be following ur log....good luck

**UberSteroids** · 02-03-2008, 02:28 PM

Originally Posted by Garnelek

Tnx bro i appreciate the responce!I will be following ur log....good luck

Any time!

Thanks a lot for checking in!

Take care!

**Columbus** · 02-04-2008, 11:10 AM

Originally Posted by UberSteroids

Moush, the only thing I was taking was CEE and that wasn't regularly.
Also, this log will be strictly and only 6 days a week workout with each body part trained twice a week with primary and secondary exercises.

Biggest add will be the No-Xplode and followed by Amplift o2 with RAW MCC by AGX, which should be in any day now.

As far as STS, it is a great system I think. I tried training 6 days a week before but I failed every time. After Ronnie explained all the main factors of creating such routine, well it did workout great so i am sticking to it.

Also, did a major overhaul of my diet. It is now split into 9 servings a day.
400g protein
200g carbs
50g fat

Take care big guy!

Id personally reverse the carb and protein ratio.........mass baby!

**UberSteroids** · 02-04-2008, 11:19 AM

Originally Posted by Columbus

Id personally reverse the carb and protein ratio.........mass baby!

You mean 200 protein and 400 carbs?

**Columbus** · 02-04-2008, 11:37 AM

Thats just me/.....I learned a ton overt the last few years and one is we will grow even with protein not being absurd...just need the carbs, to spare the protein, to help recover, and to give you the energy and pump to train hard and heavy.

Also, I think ive tried every supplement around...I really like the white flood no2 and the green mag cee........just a thought brutha

**UberSteroids** · 02-04-2008, 02:50 PM

I see I see.

Well, since our body uses the protein to build muscle and everything else I think 200 would not be enough, especially with my weight of 258 Lbs.

I think 200-220 carbs and 30-50 fat a day gives me enough energy to repair and build the body. As far as the workouts, well got some supplements to boos it up! Works out fine for now. Later on I probably will up the carbs, but not now.

Thanks brotha!

**audis4** · 02-04-2008, 04:27 PM

hell ya bro!
thanks a lot for the info.
Time to switch things up and try something new! I'll hit you up on pm again. Gonna hit the gym shortly!

damn, i saw you weigh 258! what are your max lifts buddy? I think I'm down to around 235 but my strength isn't moving and my abs should be back in sometime in the near future!

hit me back big guy!

**Ajc330** · 02-05-2008, 09:01 AM

columbus long time no see man

uber i am following your log it's interesting keep it up!

**UberSteroids** · 02-05-2008, 10:06 AM

Audis, got you back.

Originally Posted by Ajc330

columbus long time no see man

uber i am following your log it's interesting keep it up!

Thanks a lot Ajc! This keeps me going!

**Columbus** · 02-05-2008, 11:15 AM

Originally Posted by UberSteroids

Audis, got you back.

Thanks a lot Ajc! This keeps me going!

damnb bro!! I had no idea you were 258..in that case, maybe your cals are too low...I alway thought 1.5g / pound for protein and 2-2.5 for carbs......

**Columbus** · 02-05-2008, 11:16 AM

Originally Posted by Ajc330

columbus long time no see man

uber i am following your log it's interesting keep it up!

**UberSteroids** · 02-07-2008, 10:24 AM

Haven't posted in 3 days.

The reason for this is me getting sick.

I did a great job in plowing the snow off from my 4 car driveway and beating my neighbor using his gas powered snow blower with my shovel. Too bad it all happaned in cold ass windy weather, with no jacked just the t-shirt and shorts.

Well, that did it.

It was a quick one, I am feeling much better so today I am gonna blast it after work.

**UberSteroids** · 02-07-2008, 07:40 PM

Flat barbell
135x12
155x6
205x4
245x8
255x4
225x8

Incline D-bell
90s x8
90s x8
90s x8

Cable press down
60x12
80x8
90x6
100x6
100x6
90x8

Front d-bell raise
25s x10
25s x8

Single rear delt cable
30x12
40x8
30x8

D-bell shrugs
90s x12
90s x12

**UberSteroids** · 02-11-2008, 09:55 PM

3 Days OFF

**UberSteroids** · 02-11-2008, 11:27 PM

Day 1 of 32 - Back/Biceps - Primary

Deadlift
135x12
185x6
225x6 (Note to self: cut down the rep to 5)
275x6 (Not to self: cut down the rep to 5)
315x6 (Note to self:Add one more set of 365)

Standing barbell
65x12
75x6
85x6
105x6 (Note to self: skip, go straight to 115)
115x5
95x8

Bench d-bell rows (Note to self: use tall 20'' bench)
90s x6
90s x9

Rev. grip preachers
65x8
85x6
75x8

**UberSteroids** · 02-12-2008, 08:38 PM

Day 2 of 32 - Chest/Triceps/Shoulders/Traps - Primary
Flat barbell
135x12
155x6
225x6
255x5
245x5
205x12
205x10

Cable press down (100% efficient)
60x12
80x10
100x6
110x5
100x6
80x8

Single cable rear delt
30x10
40x6
40x9

D-bell shrugs
90s x12
90s x12

**UberSteroids** · 02-13-2008, 04:46 PM

Can anyone tell me the advantege of doing back/biceps on day one instead of chest/triceps ?

Reason I ask is, because I did the deadlifts on day 1 and day 2 when I did my chest, I felt my shoulders bit sore and definitely bothered me when I did my bench press...

**UberSteroids** · 02-14-2008, 05:40 PM

Day 3 of 32 - Legs - Secondary

I just joined this little gym just so I can do my leg primary day with machines.

I feel like I did neglect my legs comparing to the rest of my body. I plan on getting on the ball big time.

Today just getting used to the machines more than a workout.

Leg extensions
50x20
90x15
140x12
140x12

Leg curls
50x20
70x15
130x10
130x8

Leg press
100x15
200x15

Smith calve raises
135x12

Hip abduction
50x12

Hip adduction
50x12

Leg kick back
40x10

Next time I will go huge on volume and intensity.

These are very nice machines. Very smooth, fully adjustable. I can definitely get ROM and beeing stable while exercising which allows me to focus on the muscle I am training.

Squats are on the secondary day (day 7).