[Navy4life]

Hey guys what's up. I'll get straight to the point and give you my goals. I'm trying to cut down to 7% bf and then bulk up. I think I can get to that body fat goal and bulk up before I ship out for basic training on July 14, but I'm still unsure. I stumbled upon a site that calculates my caloric totals and macros as I enter the stats.
AnabolicMinds Diet Tracker (BETA)
I don't use their forum, the dungeon is my home

I had a chest work out today and I threw some arms in aswell:
cable flyes:
100x15
140x6
160x5
180x5
Incline Bench Press (db)
50x10
65x5
70x5
75x5
Bench Press (BB)
135x10
185x5
185x5
Bicep Curls (db)
30lbsx10
35lbsx5
40lbsx5
45lbsx3
Incline Bench Curls (DB)
35lbsx5
35lbsx5
40lbsx3
Tricep Rope Pulldown
110lbsx5
120lbsx5
130lbsx4
I'm a little sick right now, I can lift but due to exhaustion I can't cardio because my throat is really sore so I'm going to the doctor today. I do sprinting for track so my cardio on my own is the bike for a good cross train and it gets the extra lactic acid out aswell. The bike is effective for me, especially HIIT. Tomorrow is a leg day.

[Navy4life]

Some things I forgot, my stack is prime, ON whey,casein,glycomaize(just ordered),bcaa. I plan on doing a 3 day creatine loading phase in next week or when I feel better. I use fish oil and flax seed oil. My target weight is 160lbs and currently I'm 175lbs. My current body fat is 14-15%.

[WaRz0n3]

For basic training, why not focus on increasing your strength instead of working your pecs. Ditch the cables, grab the free weights and hit it hard.

what've u got in store for leg day?

[Navy4life]

For legs day I have squats, Leg press, and walking lunges, prob some leg curls but I have problems with the leg curls lately, If I feel ok tomorrow I am going to do some bike or elliptical cardio. Thanks for the input. Btw Are you saying I shouldnt do a chest day or something, I think I misunderstood.

[Navy4life]

Just got back from the doc and he gave amoxicilin, but I was able to lift today so I am going to tomorrow and I think I am going to keep using my supps.

[Navy4life]

Today's Diet and Workout:
woke up and had p-slin, waited 15min then ate, took prime and left for my workout
Leg Day (my favorite)
Squats:
185lbsx15 (warmup)
215lbsx10
265lbsx5
315lbs4
Leg Press(cybex machine):
190lbsx10
290lbsx10
310lbsx10
330lbsx10
Walking Lunges:4sets
First set had no added weight
30lbs added to second set
50lbs added to the third set
60lbs added to the last set
Leg Curls:
70lbsx10
110lbsx10
130lbsx8
Got on the bike for 10mins, was doing hiit but being a little under the weather I cut it short.
My diet so far today:
AnabolicMinds Diet Tracker (BETA)

[n88tr]

What originally caused the injury and where does it hurt??

Great to see another new log, Navy!

[Navy4life]

welcome aboard, do you mean why I cut cardio short, thats because I'm a little sick right now.

[n88tr]

Oh I thought it was some sort of injury, I misread.

[Navy4life]

no worries man.

[Navy4life]

Dinner was 2 chicken breast with Hot Sauce. I might have a casein shake before bed. Tomorrow is going to have to be a rest day. Back workout on sunday.

[Navy4life]

Today's update:
It started a creatine loading phase, this will be day 2 of 3, 20g of creatine throughout the day. No workout today I need to recuperate from my weird illness. Tomorrow will be back day. :)
breakfast was:
Oatmeal
carb:19g
fat:2g
prot:4g
Raisins
carb: 33g
fat:0g
protein:1g
and a cup of coffee

[Navy4life]

Quick update:
Actually did a core workout: (I do this everyday I have track)
Situps (meet your knees with your elbows)
50reps
Alternate Knee (bring left knee to right elbow and vice versa)
50reps
Jackknifes
50reps
close-grip pushups
50reps
Got some yellow gold powder, so I'm trying that out(taste horrible)
I ate another bowl of oatmeal and a pb sandwhich on oatmeal bread.
Oatmeal:100 calories
carb:19g
fat: 2g
prot:4g
Oatmeal bread:45calories per slice
carb:18g
fat:0g
prot:4g
Jiff creamy peanut butter: 190 Calories
Carb:7g
Fat:16g
prot:8g
Trout fishing opens today but its to windy for casting here.

[Navy4life]

Dinner:
3 chicken breast w/hot sauce
Tomorrows back work out looks like this
Back:
Deadlifting
power cleans
Cable low rows
Pull ups
Triceps if I feel up to it
Rope pull down
Skull crushers
reverse grip pull down

[Navy4life]

Sunday 4/5/2009:
7:00 a.m. Got up 10g creatine Mono, P-slin, and 500mg of yellow gold powder.
7:15 a.m.
2whole matzohs w/ham(defeats the hole kosher thing)
English muffin toasted with ham and slice of colby jack cheese
3 USPlabs Prime pills
8:15 a.m. workout: Back & Tris
Deadlift
135lbsx10
225lbsx5
275lbsx5
275lbsx3
Power Cleans
115lbsx10
135lbsx8
135lbsx5
145lbsx3
Cybex Machine Rows
130lbsx10
150lbsx8
155lbsx5
130lbsx8
Pull ups (a little wider than shoulder with)
bwx10
bwx8
bwx6
Lat Pull-Downs (wide-grip)
110lbsx10
130lbsx8
150lbsx6
170lbsx5
Cable Low Rows:
180lbsx10
200lbsx10
205lbsx10
210lbsx10
Back Extension (cybex machine)
130lbsx10
150lbsx10
170lbsx10
190lbsx12
Skull Crushers
50lbsx10
60lbsx10
65lbsx10
Cybex tricep press machine
125lbsx10
130lbsx10
150lbsx10
Rope Push down with reverse grip pull down super set
100lbs x 10/50lbs
110lbsx 8/ 70lbs
110lbsx5/90lbs
110lbsx5/90lbs
Single arm skull crushers
20lbsx10
30lbsx10
30lbsx10
PWO 10g creatine
80cal yogurt
tuna pouch
3 slices of hard salami rolled in colby jack cheese and 2 cough drops for what I have.
I think I might make an arms only day Because this take me to long to finish.

[Navy4life]

Here is the rest of my diet for today:
Lunch:
6 Egg Whites and a packet of oatmeal

Dinner:
2 7 oz. steaks and some hamburger

Tomorrow is a leg day:
Squats
Leg Press
In-place lunges
leg curls and maybe some cardio.
Any criticism/suggestions are welcome.

[Navy4life]

2009/04/06
530 10g creatine and 2 USPlabs prime
angus burger
615 workout
legs
sqauts
155x15
225x10
275x8
315x3
cybex leg press machine
210x15
290x10
310x10
330x10
db lunges
bwx10
20x10
25x10
35x10
leg curls (cybex machine)
70lbsx10
90lbsx10
110lbsx10 (hip abductor/flexor tightens up bad on these)
Last day of Creatine loading phase
PWO
10g creatine and 5 egg whites
Lunch will be:
1 angus burger
1 tuna pouch
500mg yellow gold powder (that stuff will make a man out of ya :p)
I'm doing nothing but protein for a few days because I want to fight at light weight for the next martial arts tournament, (155-165lbs) I am around 180lbs.

[n88tr]

Whats yellow gold powder, protein stuff?

And by loading you mean 20 grams right?

Log is looking good.

[Navy4life]

Yeah loading is 20 grams and yellow gold powder is this:
Yellow Gold (25 grams) By: NutraPlanet

[Navy4life]

Ok Dinner was
2 angus burgers
17oz. steak
Tomorrow is going to be a chest workout and hopefully I can get on the the elliptical and do a LI workout after school.
Incline Db Press
BB Bench Press
Incline DB Flyes
Bicep curls
Ez bar curls
Incline curls

[Navy4life]

2009/04/07
Morning: Going to try the creatine at 30grams for a week then reducing the dosage by 1/2 the week after. 500mg yellow gold powder.
2 angus burgers
On my 3rd bottle of water right now
Lunch:
Tuna Pouch and water
Workout after school
Chest & Biceps
To answer N88tr's question about yellow gold powder, it is supposed to be one of the ingredients in anabolic pump, a lot of the reviews say its good on a cut so I'm using that.

[n88tr]

You could do a product review for it, that'd be helpful to others thinking of trying the product. Just a thought.

[Navy4life]

I might after I use it all.

[Navy4life]

Workout:
Incline DB Bench:
50lbs x 10
60lbs x 10
65lbs x 5
70lbs x 5
Incline DB Flyes:
45lbs x 10
50lbs x 8
55lbs x 5
60lbs x 5
BB Bench press
135lbs x 10
155lbs x 10
185lbs x 3
DB Flat Bench Flyes:
50lbs x 8
55lbs x 8
60lbs x 6
65lbs x 5
Seated Preacher Curls ( don't know the weight of the bar but ill say the amount of weight I added):
50lbs x 10
60lbs x 5
70lbs x 3
Bicep Curls
30lbs x 10
40lbs x 5
My arms were so pumped after just the two sets that I decided to stop. Barley got my shirt off.
PWO:
15grams creatine
1 angus burger
dinner today was;
2 7oz. steaks
1 tuna pouch

[Navy4life]

2009/04/08
Breakfast:545a.m.
1 tuna Pouch
15grams creatine and 500mg yellow gold powder, 3 prime pills
PWO
1 steak
Lunch
1 steak
I have 2 more steaks left so that's looking nice.
My workout
Standing Military press with Straight Bar
50lbs x 10
75lbs x 5
75lbs x 5
80lbs x 5
Upright rows
20lbs x 10
50lbs x 5
50lbs x 5
50lbs x 5
Front Raises (DB)
15lbs x 10
20lbs x 8
25lbs x 5
25lbs x 3
Bent Over Front Raises
15lbs x 12
20lbs x 8
25lbs x 5
25lbs x 5
Smith Machine Front Bar Shrugs(forget the actual name but you get the jist.)
135lbs x 10
180lbs x 8
200lbs x 5
Got all of that done in like 30-45min so I called it quits, chest infection is still lingering.

[Navy4life]

Ok the rest of the food for today:
1 steak
2 large chicken breast
Tonight passover starts so no leavened bread for me.
I should be able to do some cardio tomorrow, friday is leg day.
Peace.

[Navy4life]

2009/04/08
2 steaks so far and about 4 cups of coffee (I'm extremely caffiene resistant)
Had a lot of drainage today so the roof of my mouth is really sore, thinking about doing the Chest/arms hypertrophy workout by layne norton. I might just chill out for today.

[Navy4life]

Screw the workout, just drove to my gym and it was closed for passover (I go to the JCC as my gym), so i wasted 3 prime pills and 2 scoops of jacked and gas. They are open friday,sat,sun,and monday, but closed tue,wed. Whatever, I can understand why they were closed yesterday but today I'm not sure. Man am I confused.

[Navy4life]

Well my gym is closed tomorrow too so now I'm pretty ticked off. I had a cheat meal so I won't be eat much of anything tomorrow.

[Navy4life]

2009/04/10
My diet absolutely sucked a$$ today so I won't even list it. I'm going to put a new meaning to CLEAN eating tomorrow lol. Went fishing today and got 4 trout that I gutted and stuff so that will be nice.
Tomorrow is my leg day that got delayed by my gym not being open. I want to do a hypertrophy workout so heres what I'm thinking since my gyms doesn't have half of the equipment that Layne Norton has in his workout for legs. So here is what I have in mind.
Squats (smith machine, its all they got to squat at my gym)supersetted with leg press
5x8-12
Leg extensions super set with Leg curls
5x8-12
Walking Lunges
4x10
I am think about using Layne Norton's power/hypertrohpy setup posted by islander, props to her for that.
L8r.