Bodybuilding.com - Texas Titan’s journey to the stage

Leg Workout and Diet

December 3, 2007

LEGS

Squats - I did 5 sets of 5 with 275, felt kind of heavy, went LOW, good form

Leg Ext - 5 sets of 6 reps with 180lbs ( <1 min rest)

Leg Curl - 5 sets of 6 reps with 130lbs ( <1 min rest)

Standing Calf Raise - 6 sets of 8 reps

Seated Calf Raises - 4 sets of 8

Failure only happened on the squats.

Pump 8/10

Strength/Intensity 7/10

Overall 8/10

Had my pre-workout drink with stims and NO stuff. No creatine today. Sipped on BCAA’s during my workout, no PWO shake. At work today my diet consists of 3 servings of:

7oz chicken breast

2 cups of broccoli

15 walnuts

Drink 1.5 gallons of water from 8am to 5pm today.

3 week cut

Daily food menu:

2.5lb bag of frozen chicken

7oz pack of tuna

3 eggs + 3 egg whites

2lbs of green beans or broccoli

2 tbsp PB

approx 6oz walnuts

2-3 small Clementine’s (small oranges)

1 banana (in morning)

2+ gallons of water

Supplements

75 grams of BCAA sipped on all day in the water

Opti-Men multi (3x a day)

Fish Oil (3x a day)

Approx daily macros:

350-400 grams of protein

120 grams of carbs (all from fruit and veggies)

115 grams of fat (all from walnuts)

Total Calories: 3100 (approx)

Comments (1)

Latest Comment: So your cutting these days? Thats a strong...

View all comments | Leave Comment

Posted in Training

236lbs!

September 19, 2007

Yesterday I felt strong. Here’s what the day looked like….

7:00am – 30 grams of whey protein in 10oz of soy milk

8:30 – ½ cup of oats, honey, and 30 grams of whey protein, Orange Triad 2 pills

10:15 – 8oz ground beef, 1 egg white, 4oz beans

11:45 – M-Stak and 1 scoop NOxplode (pre-workout)

12-1 – Workout – sip on Gatorade, Xtend, 2g Beta Alanine.

Workout: Pull

Bent over rows 8×225, 8×235, 8×240

Pulldowns 8×210 8×230 8×250

Shrugs 10×225 10×275 12×315 (straps)

Barbell Curls 135×6 135×8 140×8

Hamstring Curls 8×90 8×110 8×130

1:00 – Torrent with 2g Beta Alanine (PWO drink)

1:30 – 40 grams of whey in water

3:15 – 4oz fish, 4oz sweet pot, 7oz brocolli

6:00 – 10oz ground beef, wheat chips

9:00 – 7oz ground beef, wheat chips

9:30 – Syntha6 protein in soy milk (35 grams of protein)

Total Protein around 300 grams

Current Weight 236lbs

Here’s a recent posing video:

http://s183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/Videos/?action=view&current=2007-September1stPosing.flv

Any comments are welcomed. I am training for a natural show next spring. I am 6′4″ and in the middle of a bulking cycle.

Comments (1)

Latest Comment: You definately have me whooped in the eatting...

View all comments | Leave Comment

Posted in Training

Still bulking…with updated pic

August 28, 2007

Yesterday I felt strong. I loaded up on food over the weekend and got some good rest. Here’s what the day looked like….

7:00am – 30 grams of whey protein in 10oz of milk

8:30 – ½ cup of oats, honey, and 30 grams of whey protein, Animal Pak

10:15 – 1 cup of rice, 7oz lean beef, 1 egg

11:45 – Animal Pump (pre-workout)

12-1 – Workout – sip on Gatorade with Amino’s.

Workout: Shoulders/Traps/Abs

Military press 135×12, 155×12, 185×6/135×6

Side Lateral Raise 12×15, 12×20, 8×25

Rev Pec Dec (Rear Delts) 15×90, 12×90, 10×105

Upright Rows (smith machine) 12×135, 10×135, 8×135

Shrugs 12×225, 10×275, 10×275

Hanging Knee Raises 15,15,15

Cable Crunches 15×140, 15×140, 15×140

1:00 – Torrent (PWO drink)

1:30 – 40 grams of whey in water

3:15 – 1 cup of rice, ½ cup of green beans, 7oz chicken

6:00 – 2 eggs, 2 wheat pancakes, 4oz turkey sausage, handful of grapes

9:00 – 3 eggs, 12oz milk

9:30 – casein protein in soy milk (40 grams of protein)

Total Protein around 300 grams

Current Weight 233lbs

Here’s a new pic:

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/2007August25th-SideChestPose.jpg

Comments (1)

Latest Comment: Man thats a lot of food. I definently have to...

View all comments | Leave Comment

Posted in Training

Chest/Back Workout

August 23, 2007

I got incline:

135×10

155×10

185×10

225×8

235×8

245×8

Then I did flat bench (no warm-up)

225×6

235×6

245×6

Today was more of a volume day with medium intensity. I felt strong, but had a plan to keep from failure. I also did back, nothing spectacular. Some pull-ups, bent over rows (225×8 max), cable rows, and pulldowns. Upper body had a huge pump, entire workout took nearly an hour.

Only real change was that I took my amino acid pills (Animal Nitro) during the workout and sipped orange powdered Gatorade.

Comments (0)

No Comments.

Leave Comment

Posted in Training

Updated pics

August 22, 2007

Here are a few pics from last weekend. I felt a little run down and need to make sure I am allowing adequate time for rest and recovery….

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/August182007SideChest.jpg

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/August19th2007BackRelaxed.jpg

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/August18th2007FrontMostMuscular.jpg

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/August18th2007FrontArmsOut.jpg

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/August18th2007FrontAbs.jpg

Comments (0)

No Comments.

Leave Comment

Posted in Training

Bodybuilding struggles…

August 14, 2007

After my leg workout today I started to talk to a guy about sports. He does triathlons, running, and road biking. He was asking me about bodybuilding and training for a show. I had an "ah hah" moment…..

Bodybuilding is 24/7 with little room for error. I have a black belt in Tae-Kwon-Do, I have completed a full marathon, I played competitive tennis, basketball, and ran track in high school. With sports you have to perform on the field, but what you do outside of that is almost irrelevant. You can do run 10 miles, then eat pizza and beer and still finish your marathon. With bodybuilding, you MUST live it. Even in life, when I was in grad school, if I studied a little and paid attention in class then I did well. At work I put my time in, then go home and relax, but in Bodybuilding there is no time off, no rest. To be successful in changing your body you must balance rest, diet, recovery, and hard training to see real results. Are you willing to push your body in the gym and put proper time into your eating schedule, while balancing work, family, and friends?

I see guys in the gym all the time that train HARD, but never change, never gain strength or change their physique. Diet is 70+% of bodybuilding and fitness. This is where I’ve messed up in the past and the reason my results have been disappointing. It’s about the choices we make….sure you can be in good shape with above average exercise and diet, but to really be in the top 5% you MUST LIVE IT!

It’s not rocket science by any means, but you can’t just train hard in the gym….that’s the easy part, results are from what you do with the other 23 hours in your day…..

Comments (5)

Latest Comment: Great post bro. Trying to find a healthy...

View all comments | Leave Comment

Posted in Training

New Training Split

August 14, 2007

My new training split is to prioritize my shoulders and legs. I plan to stick to this for 6 weeks, then make changes.

Monday - Shoulders/Traps/Abs

Tuesday - Quads/Calves

Wednesday - REST

Thursday - Chest/Back/Abs

Friday - Hamstrings/Calves

Saturday - Biceps/Triceps/Forearms

Sunday - REST

http://i183.photobucket.com/albums/x157/beniger/Bodybuilding%20-%20General/August%202007/2007-August11thSideTri.jpg

Comments (0)

No Comments.

Leave Comment

Posted in Training

New Picture and ARM workout

August 13, 2007

Update & Pic

This past Saturday I hit arms hard! I watched Animal Arms before I went to the gym and did the same workout. It felt awesome! I normally superset bi’s/tri’s to maximize the pump. It felt great to mix it up, here are a couple pics…

http://i183.photobucket.com/albums/x…1thSideTri.jpg
http://i183.photobucket.com/albums/x…rLatSpread.jpg

Follow my journey to get on stage in 2008:
http://forum.animalpak.com/showthread.php?t=9173

Current Pic 8/2/07:
http://i183.photobucket.com/albums/x…gustfront1.jpg

Comments (0)

No Comments.

Leave Comment

Posted in Training

Legs II

August 10, 2007

I hammered hams & calves today in the gym. I did leg curls, leg press, standing leg curls, donkey calf raises, calf press, and seated calf raises. I had a great pump and felt strong. I have never trained my hamstrings seperate from quads, so this was a new experience.

I do this to bring up my soft hams and small calves. I plan to continue to attack legs twice a week, quads once and hams once, for the next 6 weeks or so to bring up my hams and bring back my quads.

I also switched from Animal Pump back to NOexplode this week to use up some old NOexplode before it expires in a couple months.

Comments (0)

No Comments.

Leave Comment

Posted in Training

Legs

August 7, 2007

I hit Quadz today…not legs, but quads/calves. I just did some heavy squats and leg ext (drop set). I took NOexplode for the first time in months before my workout and my quads blew up! We’ll see how sore I get over the next couple days. I will take Wed off to rest/recover and let my body heal.

Until next time my friends, remember….you gotta eat big to get big, but if you don’t get enough rest - you won’t go ANYWHERE in bodybuilding.

Comments (0)

No Comments.

Leave Comment

Posted in Training