Cork's Log

**Cork** · 10-12-2005, 01:02 PM

Starting a strict workout regime this semester. I'll try and update when I can, but I get sidetracked sometimes.

Little about myself: I'm 21, 191lbs, 13-15%ish BF, 6'0' tall. I'm not looking to be a bodybuilder, but I am always looking to be in the best shape I can be.

Here is how it starts:
3 day workout, 1 day of rest before and after each 3(Cardio on these days sometimes), making it based on a 5 day week.

Day 1: Arms
Day 2: Chest/back
Day 3: Legs

Starting my weights low at the beginning, it's been a while since I have done a lot of these exercises

October 12, 2005
Day 1: Arms

3 circuit sets:
6-8 rep skull crushers.............50lbs
6-8 rep close grip bench.........100lbs
4-6 rep skull crushers.............55lbs
That's one set. Lather, rinse, repeat.

This I'm not sure the name of it, but its on easy bar, gripping with palms facing in, making sure the bar doesn't twist, basic bicep curl. For now I'll call them X's. (If someone could help me out with the name I would appreciate it.)

3circuit sets:
3-5 rep X's.................................50 lbs
8-10 rep Zatman (spelling?) curls...20 lbs
3-5 rep X's.................................50 lbs
Like before, that's 1 set. Repeat 2 times.
Succesful day 1, my forearms are sore as **** from the easy bar curls.

I did this workout yesterday, so today I'll post new about back/chest.

Nothin' but a peanut!! · 11-11-2005, 07:15 AM

hey cork interesting program just wondering do you do shoulders? and why do you do arms as a workout before your bigger workout of chest and back?
how do you rate your circuit training? im going to give it a go soon just wanna know how do you feel about it and if it has made any significant difference to your workouts or your body?
when you do do the circuits, do you do them as a superset or just normal straight sets? as in u know one set rest then next set of the new exercise rest etc
oh and ur "X" curls arent they just normal EZ-bar curls?
and its Zottman

skywalker · 11-18-2005, 11:11 AM

Keep it up Cork, ain't no quit in C-O-R-K!

**Cork** · 01-03-2008, 01:36 PM

Resurrection!!

Boy how things have changed. I'm still 6'0" though, haha. Right now I've made my determination to take a bodybuilding stage. I'm so pumped now everytime I hit the gym, I have something look forward to.

Stats:
23 y/o male
6 foot
210lbs approx 10-15% bf still I'd guess. (I'm actually going to try and get tested today at the gym.)

From the last time I started this log I've had to take some time off from lack of being able to afford a gym membership, and I don't own any of my own weights. I've also had a reoccuring lower back injury that sets me off a month or so at a time. Right now I'm coming off one such injury, so my workouts will be structured quite differently.

Ok down to the meat and potatoes. Yesterday was legs:

Squats
4sets 10 reps 135lbs 5020 tempo.

Lunges
4 sets 8 reps 135 lbs 2010 tempo

Calf raises
4 sets 15 reps 180lbs 3121 tempo

Seated calf raises
2 sets 12 reps 45lbs 3121 tempo

Finished with some seated extensions and curls jsut to feel the burn. Boy is my ass sore today, that slow tempo tears me up.

Meals:
1. Cereal (I'm changing this

)
2. Yogurt with scoop of protein and blueberries
3. Turkey breast with dijon mustard, spinach, Pear
4. Granola bar and an apple
5. Protein shake (non-gym day meal is usually some nuts and a source of protein)
6. Ham omelet with 6 egg whites and a whole grain english muffin
7. Assorted nuts and such. This is never a heavy meal because I like to keep it light before I go to bed.

Stack:
Nothing preset yet, will be including creatine (cycling), BCAA, glutamine, fish oils, multivitamins, sesamin and dialene 4 (Let's see if this scivation is all it's cracked up to be

)

My workouts come right after work, in between meals 4 and 5. I work 7-3:30 every weekday so it's so easily to get a good gym routine. Tomorrow I'll post what I've done today, and this weekend...It's judgement time, the pics will come flowing.

qwert · 01-03-2008, 05:54 PM

from what i just read man, how much protein are you getting a day? by what you wrote it sounds like you are only taking in maybe 100-120grams.

**Cork** · 01-03-2008, 07:12 PM

Quote:

Originally Posted by Cork

Meals:
1. Cereal (I'm changing this

)
4g, like I said.... I'm changing this
2. Yogurt with scoop of protein and blueberries
~40g
3. Turkey breast with dijon mustard, spinach, Pear
~30g
4. Granola bar and an apple
~5g
5. Protein shake (non-gym day meal is usually some nuts and a source of protein)
~50
6. Ham omelet with 6 egg whites and a whole grain english muffin
~40
7. Assorted nuts and such. This is never a heavy meal because I like to keep it light before I go to bed.
~5g

I'm adding up like 160. Good call there. I was taking this week to count calories and grams of protein/fat/carbs. You got a jump on me! Increasing protein..... now.

**Cork** · 01-04-2008, 08:04 AM

Ok yesterday:
Increased breakfast protein by ~30g
Increased meal 4 protein as well

Gym Time:
BB Bench
3 sets 10 reps 3020 tempo

DB Flyes
3 sets 10 reps 3020 tempo

Pullups
3 sets Pulled until I couldn't pull any more

Rows
3 sets 10 reps
Supersetted with Wide grip pulldowns
3 sets 10 reps

15 minute medium intensity cardio

I used to always do cardio after a workout, but had cut it out for a long time. Now that I'm attempting to bulk up, I'm adding it to deal with excess calories.

Anyone who is stuck on a squat platuea.. change your tempo. The slow negative I did 2 days ago is totally killing my legs. They havn't been this sore in a LONG time.

Also, thanks to 1qwert, I'm looking to make it for a Nov 15th show in DC. I have a my target, now it's time to grind.

**Cork** · 01-04-2008, 11:46 AM

Just contacted a woman who I know used to bodybuild to see if I can get some pointers from her. Getting bodyfat tested tomorrow. I'll be finalizing my meal plan after this weeks calorie count. Everything is falling into place. This is shaping up to be a fantastic year!

qwert · 01-04-2008, 03:24 PM

NO prob man, glad i could help! Yo mad happy bra you going for that Nov15th show, should be a great show OCB does it big. Thats wat up addin that 30grams of protein to that first meal and to the 4th should give you around 200grams now were talking.

**Kirk** · 01-04-2008, 04:30 PM

if you dont mind me asking bud, where do you lift at? the Y on kirkwood?

**Cork** · 01-04-2008, 10:37 PM

Nah, I work for Siemens down on 896, there is a gym right across the street that we get company discounts for, it's called the Zone. It's a little hole in the wall, but they have good sets of equipment.

qwert · 01-04-2008, 11:01 PM

Yo on that last meal you can have a chicken breast with veggies an that would be light gives you alot of protein.

**Cork** · 01-05-2008, 05:24 PM

I need to go to the store and buy more chicken. hahaha

**Cork** · 01-05-2008, 07:30 PM

Alright gents, judgement time. Areas where I know I need improvement: Everything. I've got my diet in check, supplement stack in order. This is the log to watch because I am going all out. Oh and, I know you love my boxers.

qwert · 01-05-2008, 07:47 PM

You have a good base to work from, keep that diet in check and kill that weight room!

**Cork** · 01-07-2008, 02:03 PM

Sooo I'm coming down with some sort of cold. It's really making me feel like crap. Luckily today is only cardio, perhaps I'll try and sweat it out.

In recent news I went to the gym to get my BF tested... they only had a *gasp* BMI scale. It claims I'm 20% bf. I can't even use that as a damn baseline cause as I gain weight, it's going to think I'm getting fatter! Oh well, just have to go with the good old eye judgement. (Though if I am actually 20% I'll be pretty damn bummed and I'll be making my diet even more strict!)

**Cork** · 01-07-2008, 02:27 PM

Starting on this tomorrow. With my nutrition already in check and supplements, this'll be the log to watch!!!

German Body Comp Program by Charles Poliqiun

chrispghmuscle · 01-07-2008, 02:55 PM

Keep pumping bro

**Cork** · 01-08-2008, 09:04 PM

Holy ****, this german body comp program is hard as nails. It is composed of 2 workouts that are done twice a week for 3 weeks. No point in doing any more because after 6 consecutive similiar lifts, muscle memory kicks in and advances won't be made as easy.

Every set labled A means that the A sets are done in super set, same as B and C. You'll notice there are 4 Cs... yes that means its a large super set!

Basically the theory behind this is that you don't have to touch cardio or do traditional breakdowns to gain muscle and cut fat. So let's begin, the workout today was:
(X in the tempo denotes as hard and as fast a push as proper technique allows.)

A1: Squats 10-15 reps 40X1 tempo 60s rest
A2: Leg lifts 12-18 reps 3110 60s rest
B1: Leg curls 6-8 reps 3110 45s rest
B2: Incline Bench 12-15 40X1 45s rest
C1: Reverse Hyperextensions 12-15 2120 45s rest
C2: Tri extension 12-15 3110 45s rest
C3: Dumbell squats 12-15 30X0 45s rest
C4: Seated Calf raise 15-20 2110 45s rest

The rest is in between sets. When finished a cycle (A, B, C) give atleast 1 minute rest before beginning on the next cycle.

So you do A1 then A2 while resting 60 seconds after each one. Complete 2 more times then take well earned longer rest before starting the Bs!! As the workouts go on in the week, the rest between sets decreases and the reps go up... until the final dreaded week where the reps finally stay the same, but another set is added on!!! I'm in for a long 3 weeks, but pics will surely follow.

In recent news my supps came today, trying Scivation for the first time with Extend!

**Cork** · 01-09-2008, 08:39 PM

Goddamn I just took 4 full fledged pisses in the last 45 minutes. Workouts with Xtend and a ton of water then dinner with water really got my bladder going.

Today's workout was another killer circuit.
A1: Lunges with rear foot elevated 15-20 reps 30X1 tempo
A2: Pullovers 12-15 reps 3010
B1: Dumbell Flyes 6-8reps 3120
B2: Parallel Chinups 12-15 reps (yeah right! more like 10-12 for me) 3010 tempo
C1: Stiff leg deads 12-15 30X0 tempo
C2: Leg lift on incline 12-15 3110
C3: Seated Bi curls, off set grip 10-12 3010 temp
C4: Seated EZ bar french press 10-12 3010 Tempo

It killed me totally. My stabilizers are always shot after doing lunges, especially dumbell ones.... even moreso on elevated ones!

Finally got all my supplements in order:
Flax oil
Fish oil
Sesamin
Xtend
Creatine
Whey

I'm trying to limit pills/powders and consume the food. I think that it's vital to have more food nutrition than supplemented especially during bulk, but that's just my opinion. Cheers, tomorrow is off day, and I'm going to relish it because this cold isn't getting any better!

qwert · 01-09-2008, 09:05 PM

Sounds like you are getting a grip on that diet man. Def food is alot better, you gotta get those quality proteins and carbs. Cold will kill a good regime ty Zicam it always helps me

**Cork** · 01-16-2008, 07:32 AM

Alright I'm honing my diet moreso. Getting more solid on the meal preparation and less frantic "What am I going to eat for dinner?!" at 5pm. I buy all kinds of meat on the weekends and cook it all up on sunday. This saves me a ton of time during the week and I'm definitly going to continue this.

I've been weighing myself on tuesdays before I start my work out, yesterday i was 211!! This is up from 207 only a week ago. It's impossible that I'm gaining fat too, because I'm closer to a 6 pack than ever before.

I'm keeping with oils as my main fat source and I feel like a million bucks. My workouts are all strong and I havn't been running out of energy. The German Body Comp program is going strong.

In other news, my bowling league team took out the first place team on monday, we killed them in total pins, it was awesome. This is one reason my right arm is noticeably bigger than my left, damn bowling. Oh well, I'm working hard to correct that. Should be another good workout ahead of me today, then tomorrow is rest, glorious rest.

**Cork** · 01-23-2008, 08:25 AM

Ok I'm on my second rotation, same lifts as above but increasing weights, reducing reps, and reducing rest time between sets.

When I started this I was at 207lbs, last week I was 211, this week I am 215. A solid 4lbs of muscle every week!! This is amazing. I know for sure I'm not gaining any fat either cause my 6 pack is really coming out. So truely, if I'm losing fat, and still gaining muscle, it's probably more than 4lbs a week. These next 2 weeks I'm really kicking my ass and being strict, we'll see if I can keep this up. I'm PUMPED!!

**Cork** · 02-27-2008, 08:05 AM

Ok so quick update. My legs are much bigger and I don't truly fit into my boxers anymore. I tore a pair clean in half while doing squats yesterday. LOL!

**Cork** · 05-14-2008, 08:38 AM

My neglected log, time for an update.

My weight is up to 220 and it's been a very clean bulk so far. Just looking at the pictures I posted in january, it's funny to see that I really have put on some good muscle in these last couple months.

In leiu of that, I do have progress pics from end of march and will be taking new ones soon.

I've just started a creatine cycle and it's going to last 4 weeks, at the end of the 4 weeks I will begin the cut phase. I'm very much looking forward to cutting and getting the muscle definition and separation that I've always wanted.

I'm still looking to compete Oct/Nov time frame but have yet to pick out a natural show. The OCB is having on in the Lehigh Valley but hasn't confirmed a date yet, I'm leaning towards that one.

On a more casual note, I was up visiting my family for my dad's bday and mothers day. I felt like going to the gym and my brother is a member at Planet Fitness. He joined it cause the other gyms in the area are expensive as hell, and he is poor. But anyways, it's free for guests to come, so I went. I can say it was interesting. They have no free barbells so everything had to be done in a smith machine. Needless to say I felt like I had a decent workout, and with the plethora of young girls who seem to comprise 90% of the membership census, maybe Planet Fitness isn't so bad afterall. However it was a battle with my conscience the whole time, I wanted to drop some weights and see how long it took until the "lunk alarm" went off. I think most know what I'm talking about, but for you foreigners, just do some searching around here and have a good laugh. Planet Fitness® -- The Judgment Free Zone®

**Cork** · 08-06-2008, 02:51 PM

Reviving my log for an update.

This will pressure Kirk to get his ass recovered from the crash and on the track to Nov 8th... I'm making that my first show too. It'll be great to step on stage with him and I'm looking forward to it like you wouldn't believe.

Been cutting since the middle of June because I needed some extra weeks due to a sloppy bulk where I gained a good bit of fat.

Summary of my path since January when I decided to compete:
Jan-June: 207lbs-225lbs
June-today: 225lbs-206lbs

Seems like I only undid all the hard work I put into a bulk... but it's not like that at all, I was in sloppy form. Right now though, I'm cutting fat like crazy. HIIT and lifting hard is giving me definition I never had (always was a chubby kid when I was younger).

I'll show an unflattering pic of me at the very end of my bulk, then I'll toss up June-July progress.

So my workouts as of late.... being carb depleted, I really felt as though I'd have less energy. I seem to be lifting more weight each workout than the previous one. I take a pre WO shake and it seems to be giving me the energy I need.

Right now I'm trying to focus on symmetry and proportion. I know I will not be anywhere near the biggest competitor there, so I have to bring everything else up to 110% readiness.

**Cork** · 08-06-2008, 03:06 PM

Multi-posting to break up the thought process a little and make it easier on the eyes.

So far my workout schedule is like this:
Sunday - off
Monday - Legs
Tuesday - Back
Wednesday - Arms
Thurs - off
Friday - Shoulders
Saturday - Chest

On non-consecutive days I throw in sets of lower abs, obliques, upper abs and calves.

Cardio comes on mixed days, whenever I don't feel too exhausted from a workout, though I have been known to do it on those days anyhow, haha.

**Cork** · 08-06-2008, 03:13 PM

My diet is guided from the Scivation book which covers The Cut Diet. I follow it, but not exactly. My supps are simple right now:
Fish Oil
Flaxseed Oil
Sesame Oil
Xtend BCAA
Primaforce ELAA
and another Primaforce, I forget the name, that I take pre-workout.

I ran out of the fat burner I was using, so I think I will try Lipo6 since it is spoken very highly of.

Any suggestions or crticisms or ****-talking on Kirk's behalf are more than welcome.

rIPPDUP · 08-06-2008, 05:09 PM

try lipo 6x for a fat burner...it's definitely an amazing product. as for the cut diet, i utilize the same one, designed by chuck rudolf, derek charlebois and marc lobliner. good luck in your show, i'm sure i'll see you on the competition cirucuit sooner or later.

**Cork** · 08-07-2008, 09:50 AM

Quote:

Originally Posted by rIPPDUP

good luck in your show, i'm sure i'll see you on the competition cirucuit sooner or later.

Only if you want to go crying home to mama! Haha just kidding man, I'm pumped as it is to have some fun with Kirk up there. The east coast seems to be a popular section of BBD membership. Probably see each other up there and not even realize it.

Anyone know a free photo editor that I can use to resize images. My gf has a camera that shoots at a huge resolution that's too big to upload.

I switched it up and actually did shoulders yesterday, I always interchange arms with shoulders depending on what kind of mood I'm in. Yesterday looked a little like this:
All done with 4 sets, 6-8 reps
DB press
DB raises to the side
DB raises to the front
Rear flyes super set with abs
Light cardio for 30 minutes
Volleyball for 2 hours

I don't do traps on shoulder days, I rely on SLDLs and 1/2 rack deads for them, I give slight shrugs at the top. My shoulder workouts are strictly delts (though now you could put up a valid argument as to why I do rear flyes).