The Tales of Allstar

**ZackKnight** · 07-31-2008, 12:55 AM

keep ur head up, weights don't mean ****.

**allstar** · 08-01-2008, 01:42 AM

hey guys im gonna throw up my training for today now and than the meal plan a little later on in the night.

THE IRON
Chest and Tris

Decline Bench
1 x 8-85lb
1 x 8-95lb
1 x 8-85lb

Incline DB Bench
1 x 10-25lb
1 x 10-25lb
1 x 10-20lb

Incline Flies
1 x 12-15lb
1 x 12-15lb
1 x 12-15lb

Flat Flies
1 x 15-15lb
1 x 15-15lb
1 x 15-15lb

Close Grip Bench
1 x 8-75lb
1 x 8-55lb
1 x 8-55lb

Pressdowns
1 x 10-32.5lb
1 x 10-32.5lb
1 x 10-32.5lb

SkullCrushers
1 x 12-25lb
1 x 12-30lb
1 x 12-35lb

The Supps
Flax Seed Oil
Multi Vitmain
BSN No Xplode
Scivation Xtend
ON 100% Whey
BSN Syntha 6

KM · 08-01-2008, 03:00 AM

Hey man. I'd keep reps at 12 max, anymore increases endurance within contractile proteins. If you can do 15 I don't think you're doing enough weight or challenging yourself. Same goes for 10, if you can hit 10 on every rep, increase weight and bust out 12.

The last 3 reps cause the muscle to grow- arnie. It's true. Great job on the log iit's looking solid.

**allstar** · 08-01-2008, 03:05 AM

thanks man ill keep that in mind, it was just in the routine so I just followed it haha but ya i could of done a little more with on those flies

KM · 08-01-2008, 03:07 AM

A routine all goes to fail if your aren't liftn those HEAVY ASS WEIGHTS haha. Cool man.

**allstar** · 08-04-2008, 05:22 AM

sorry bros no log updates for a couple days, was at the county fair and busy but here is todays entry sorry for it being so late!
Sunday August 3rd,2008

The Food

Meal 1
1/2 c Oatmeal
2 box raisins
Cup of OJ

Meal 2
Chicken and Lettuce Salad, almonds on top

Meal 3
5oz 90% lean hamburger

Meal 4
4 egg whites
10 tortilla chips
(spanish eggs)

Meal 5(PRE)
1/2 c brown rice
chicken breast

Meal 6(POST)
Whey Shake
10 oz Gatorade(i dont like using gatorade, but i was out of dextrose)

Meal 7
Lettuce and Walnut and Manderine Salad(yes a little late for fruit, but it was a very scarce amount)

Meal 8
Syntha 6

Water Intake-1.5 gallons(disappointing)

The Iron(SHOULDER AND TRAPS)
Sorry guys its late and I forgot the weights I did on most exercises

Military Press
1x8
1x8
1x8

Upright Rows
1x12
1x12
1x12

Lateral Raises
1x10
1x10
1x10

Bent over Lateral Raises
1x12
1x12
1x12

BB Shrug
1x10
1x10
1x10

Behind the back BB Shrug
1x12
1x12

Ab Workout

Reverse Crunch
1x15
1x15
1x15

Weight Crunch
1x15
1x15
1x15

Oblique Bends(on cable machine)
1x12
1x12
1x12

Weighted Plank
1x30sec
1x30sec
1x45sec

The Supps
Flax Seed
Multi Vit
Potassium Pills
ON 100% Whey
BSN NO Xplode
Scivation Xtend
BSN Syntha 6

**justlift32** · 08-04-2008, 11:35 AM

spence man do you ever sleep? your lurking the boards at 4 AM...haha

**allstar** · 08-04-2008, 04:42 PM

haha i try to sleep just some nights it gets rough lol and i stay up

KM · 08-04-2008, 08:08 PM

Quote:

Originally Posted by allstar

haha i try to sleep just some nights it gets rough lol and i stay up

Me and spence are up 'till like 3 AM haha it's crazy.

The night crew: Me, Jake, Brent, Brett, Spence. lmao.

Good times.

**mitbar** · 08-04-2008, 09:17 PM

looking good man and congrats guys on the forum section.

**under construction** · 08-04-2008, 11:34 PM

if this is in the teen section can I still post here?.......... ah screw the rules!! ALLSTAR ROCKS hahahahahahahaha