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The Thunder Gods Road to Gains 2014 edition!


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Hey guys I'm starting this in hopes it will help me keep my goals in mind and hopefully you all can support me in my mission!

So I'm 27 years old, and 6'3"

I currently weigh 180.lbs and am @ 16% body fat

My goal is to get over 200.lbs without increasing bodyfat.

 

And honestly I really start to look bad at 18% body fat so right now I feel like I just look ok (this is for my self and my opinion of myself, I would by no means judge anyone else by these standards), I would really like to get down to 12% body fat at 200lbs

 

Butt I'll just take this one step at a time so for now I just want to get that extra 20lbs of muscle!

 

My diet is pretty clean vegan stuff not raw or anything but very little junk food. I will make updates in here with food eaten as often and accurate as possible, hopefully once a day

 

Supplements- *I will be picking up some stuff later this week *List to come**

 

Exercise, I love to just sit in the gym and lift weights its just whats fun for me, I do kind of a mix between body building and powerlifting regiments, currently I go every other day but I may start going more often soon! & I go for walks once a day with my wife and our dog usually at least half an hour some times 90 minutes. +1 more thing I start a new job as a furniture mover tomorrow so I'll get paid for some of my exercise too HA!

 

If I'm brave enough I may even post a before pic too

 

Any way, thanks for reading, comments and suggestions are great. I really appreciate all the support I can get!!

 

*Progress

2014 starting weight

01/01/14----180.lbs

01/26/14----183.lbs +3

01/31/14----184.lbs +1

02/11/14----185.lbs +1

02/13/14----186.lbs +1

02/17/14----187.lbs +1

02/19/14----188.lbs +1

02/22/14----187.lbs -1

02/25/14----187.lbs

02/26/14----186.lbs -1

03/01/14----186.lbs

03/02/14----187.lbs +1

03/04/14----189.lbs +2

03/07/14----190.lbs +1

03/09/14----189.lbs -1

03/09/14----188.lbs -1

04/17/14----189.lbs +1

04/20/14----192.lbs +3

05/05/14----193.lbs +1

05/07/14----195.lbs +2

05/28/14----196.lbs +1

05/30/14----198.lbs +2

Edited by Thunderer
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  • 2 weeks later...
good luck with your goals! i shall follow along............look after your back with the furniture moving

 

Thanks!!

Haha so far so good, my back is still pretty good for a tall guy lol. But that first week was great for my underdeveloped forearms! I'm starting to get used to it now I still have tightness between my shoulderblades at night though, but nothing serious.

 

On another note I saw my chiropractor for the first time in months (I've been a little broke and putting this visit off, even while knowing I was all out of whack!) and got put back in order. I had a rib out on both sides and a crooked neck, but all better now, I feel taller wider and I can breath a little easier too

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Yea I really like it because of the flavor and how easily it mixes with everything, like smoothies etc. So tasty!

Good news I weighed in at 183.lbs today (+3), yea I know you can't really count 3.lbs but if its consistent its there right.

And I saw that our WholeFoods had a 25% off deal going yesterday for supps so I picked up a bottle of this

http://bestproteinpowderv.com/blog/wp-content/uploads/2012/12/Warrior-Food-Extreme-Protein.jpg

 

Did arms and shoulders and light core today feeling really good.

 

Yesterday was legs chest and back.

 

I think I might take tomorrow off.

 

Thanks for the comments! Really encourages me to check in here more often and keep on track

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so I hurt myself yesterday at work (I Drive a box truck and move furniture for a staging company), fortunately I'll be better tomorrow.

 

I was carrying a night stand (pressed against my chest) up some low height clearance twisty stairs in a home, and smacked my head on the low ceiling, which caused my face to collide with the nightstand in my arms. Didn't think much of it at the time and finished my day..

When I woke up this morning I could hardly lift my head from my pillow! My neck got really messed up and my face looks like someone got a good punch on my right cheek, kinda embarrassing honestly LOL!

I got the day off and went to see my Chiropractor who got me all straitened out

I'll be hitting the weights hard tomorrow morning! Arms and Shoulders are on the slate, and whatever is not still sore, in the morning, from Monday.

Cheers:coffee2:

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Pre-workout

1scoop c4

1scoop glutamine

1scoop creatine

1tsp dextrose

 

Today's workout

Barbell tri skull crushers

2sets 9 reps @75lb

Barbell standing curls

2sets 10 reps @95lb

 

Lat raise machine

3 sets 13 reps 110lb

 

Rear delt seated machine

3 sets 12 reps 125 lb

 

Shoulder shrug dumbells

2sets 10 reps 95lb

 

Concentration curls

3 sets 10 reps 35 lb

 

Single dumbell 2 handed seated overhead tri extensions

3 sets 9 reps 70lb

 

Leg lifts at dip station

2 sets 20 reps

 

Standing cable tri rope pulldown

3 sets 10 rep 60 lb

 

Hammer curl dumbells

1 set 10 rep 40lb

2 set 10 rep 45lb

 

Standing front delt barbell raise

3 sets 10 reps 60lb

 

Tri extension machine seated

3 sets 10 rep 110lb

 

Curl machine seated

3 sets 10 reps 125lb

 

Total time of workout roughly 1 hour

 

Post workout shake-

1/2 table spoon Nutritional yeast

1/4 cup Oats

1 scoop glutamine

1 scoop creatine

1/2 scoop Plant fusion protein

1/2 scoop Warrior protein

1 tsp dextrose

 

**i weighed in at 184.lbs today **

Edited by Thunderer
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Thankyou!!

 

Today same supps at same times

 

Workout

 

Incline dumbell bench

2 sets 10reps 50lb

 

Dumbell bench flat

2sets 10 reps 60lbs

 

Seated dumbell military press

2 sets 10 reps 40lbs

1 set 8reps45lb

 

Machine wide chest (hammer strength)

1 set 12 rep 180lb

1set 10reps 230lb

1 set. 9reps 230lb

 

Machine decline press (hammer strength)

2sets 10 reps 180lb

 

Machine high row

3 sets 10 reps 230lb

 

Cable lat pulldown hands facing forward wide

3 sets 10 reps 165lb

 

Cable pulldown hands together facing each other

2sets 10 reps 180 lb

 

Machine seated strait leg calf lift

3 set 20 rep 648*lb (feels like200)

^machine "roc it rotary calf"

 

Roc it side obliques machine

2sets 10 reps 100 lb

Each side

 

Total time about 45 minutes

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Workout

Same supps as last workout

Barbell bench press

3set 10 rep 135lb

 

Dumbell flys flat bench

Set 10 rep 42.5lb

Set 10 rep 47.5 lb

Set 10 rep 52.5lb

 

Dumbell bench

2sets 10 rep 60 lb

 

Dumbell seated military press

1set 10 rep 40lb

1set. 10 Rep 45lb

1set. 0 rep lol!! Failed to lift 50lb

 

Cable lat pulldown forward facing grip

2sets 10 reps 165lb

1 set 10 rep 180lb

 

Cable lat pulldown hands facing each other wide grip

1set 10 rep 150lb

165lb 1set 10 rep

 

Machine ISO laterAl high row

180 lb 10 rep

250 lb 10 rep

300 lb 8 rep

 

Machine "roc it/hoist" side obliques

3sets 10 reps 100 lb

 

Machine ISO lateral low row

160 lb 10 rep

210 lb 2sets 10 rep

 

Nautilus machine military press

1set 10 rep 90lb

2sets 10 rep 110lb

 

Incline sit-up

2 sets 15 rep

 

Cable seated row hands facing in close grip

180lb 1 set 10 rep

210 lb 10 rep

210lb 10 rep

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Took the tank (aka the tiny 2 door Scoobaru Impreza 2.5rs) to the gym today.

 

I got goals!!

1014094_10202891060987358_293204012_n.jpg

Today was a good workout, arms and shoulders.

I have leg days too lol I just have been lazy about writing my workouts since I had one delete itself when it was almost done

 

Tomorrow is legs and I need to weigh my self again, keeping my fingers crossed.

Edited by Thunderer
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Hey guys so I've been basically snowed in for a couple days now, more or less.

Today I couldn't take it anymore and did a lower body workout with just my body weight, totally not my thing but desperate times take desperate measures, right?

 

I did

Butt touching ankles squats

" jump

^on heels

^ and on Toes.

Standing calf raises.

both one legged and 2 legged

Lunges

 

I did them in sets until exhaustion 3-4 sets of each, didn't count reps maybe a hundred or so to begin with then shorter as I got burnt out.

 

I was really surprised at what a great pump I got in my legs from this! Usually I get sore before any serious pump on leg days but this made me feel like my legs were growing before my eyes. I hate to admit it but it felt really good and I feel like there is something to gain doing explosive work like this and the increased range of motion vs normal squats/lifts etc. I may work these days into my regular routine more often from here on out.

I'm curious as to how bad the day after legday DOMS will be tomorrow LOL!

If I'm not up too late doing homework tonight I will try to weigh in tomorrow in the AM. I'm really wishing for 185+

 

Thanks for reading!

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Dumbell bench

70 lb 1x10

75lb fail

60lb 2x10

 

Dumbell incline

55lb 1x10

50lb 2 x10

 

Barbell bench

135 lb 2x10

 

Barbell incline bench

110lb 2x8

 

Cable lat pulldowns wide forward facing grip

165lb 1x10

180lb 2x10

 

Cable lat pulldown close inward facing grip

180lb 3x10

 

Cable seated row close inward facing grip

180lb 3x10

 

Cable seated row wide inward facing grip

165lb 2x10

 

Flat bench dumbell flys

40lb 1x10

45lb 1x10

 

Machine incline press hammer strength*

90lb 1x12

140 lb 2x10

 

Rocit rotary calf machine

*648lb 3x20

 

PWO

1teaspoon dextrose

1scoop creatine

1scoop glutamine

1tAblespoon nutritional yeast

1teaspoon maca powder

1 spoonful plant fusion vanilla protein powder

1 spoonful garden of life raw protein vanilla

Raw one for men daily vitamin

 

Hour later shake

1 teaspoon cacao powder

1/3 tablespoon nutritional yeast

1 spoonful garden of life raw protein

 

**I weighed in at 185!!

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Is C4 vegan?

 

I believe it is.

http://radial-radialnutrition.netdna-ssl.com/wp-content/uploads/2013/10/c4extreme60servings.png

It sounds pretty vegan. When in doubt go by cholesterol, anything involving an animal has cholesterol.

 

Sick today..

On the bright side I visited my chiropractor and it's amazing how much better you can breath when your ribs are in the right place!!

 

I feel somewhat better than I did when I got up this morning, and I can't really afford to take more than 1 sick day so I'll be back to work tomorrow. And my rule of 2014 is: Healthy enough for work = healthy enough to go to the gym.

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Still sick today :/

Oddly enough a different kind of sick, yesterday was more of a cold , now I feel sort of fluey.

 

Went to the gym

Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Barbell skull crushers

60lb 3x10

 

Barbell close hand bench focus on triceps

60lb 3x10

 

Barbell standing curl

70lb 3x10

 

Double handed dumbell overhead tri extension

70lb 1x11

75lb 2x10

 

Concentration curls

40lb 3x10

 

Hammer curls standing

45lb 3x10

 

Seated single handed over head tri extension

35lb 3x10

 

Cable tri extensions overhead rope grip

120lb 1x10

130lb 1x10

140lb 1x8

 

Cable rope grip curls

140lb 1x10

150lb 1x10

160lb 1x10

 

Roxit machine seated strait leg calf

648lb* 3x20

 

Leg lifts at dip station

3x20

 

Machine side obliques

90lb 1x12

100lb 2x10

 

Body weight lower back lift on slanted thingy

25 lb plate dropsets 15 reps give or take 2 sets

 

PWO

 

1 tbl spoon nutritional yeast

1 tsp maca powder

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

 

Forgot to weigh in, oops!!

Really hoping to see 186 tomorrow >.<

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Barbell over head press standing

80lb 1x10

90lb 2x10

 

Dumbell shrugs weight per hand

90lb 1x10

100lb 1x10

 

Seated dumbell military press

40lb 1x10

50lb 1x10

55lb 7reps

 

Front delt barbell raise

70lb 1x10

80lb 1x10

90lb 1x 6

 

Machine lat raise

110lb 1x10

125lb 1x12

125lb 2x 13

110 1x20

 

Rotator cuff cable

13 2x10 both directions

 

Rear delt fly machine

140lb 3x10

 

Machine militate press

100lb 3x10

 

Decline sit-ups

3x15

 

Leg lifts at dipstation

2x10

 

 

PWO

 

1 tbl spoon nutritional yeast

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Squats

135lb 2x10

225lb 2x6

 

Lower back body weight lift incline thing

3x10

 

Hack squat machine

180lb 3x110

 

Leg press

180lb 3x10

 

Rocit calf machine

*648lb 3x20

 

Quad extension machine

250lb 1x8

220lb 2x10

 

Seated knees bent 90 degrees calf raise

140lb 2x25

 

Roc it inner thigh machine

67lb 1x10

75lb 1x10

 

Roc it outer thigh machine

73lb 1x10

79lb 1x10

 

Machine laying on stomach ham curl

110lb 3x10

 

Standing calf raise machine

285lb 1x10

330lb 1x15

360lb 1x13

 

PWO

 

1 tbl spoon nutritional yeast

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

 

Weigh in 187!!!

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Dumbell bench

75lb 1x8

70lb 1x8

 

Dumbell incline bench

55lb 1x10

60lb 1x

 

Barbell bench press

145lb 2x8

 

Barbell incline bench press

125lb 2x9

 

Dumbell overhead press

40lb 1x10

50lb 1x8

 

Barbell overhead press

70lb 1x10

80lb 1x10

90lb 1x 9

 

Barbell bench for triceps close grip

80lb 1x11

90lb 1x12

100lb 1x 10

 

Cable rope grip tri extension

120lb 1x10

130lb 1x10

140lb 1x7

 

Dumbell overhead tri extension seated

30lb 1x10

35lb 2x10

 

Dumbell front raises delt

80lb 3x10

 

Machine seated side raises delt

110lb 2x10

95lb 1x15

 

Total time 55 minutes

 

Weigh in 188lb

 

 

 

PWO

 

1 tbl spoon nutritional yeast

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Leg lifts

2x15

 

Dumbell shrugs

95lb 3x10

 

Lat pulldown wide forward facing grip

165lb 1x10

180lb 1x10

195lb 1x10

 

Seated row close grip

180lb 2x10

210lb 1x10

 

Wide grip seated rows

180lb 2x10

 

Close grip pulldowns

180lb 2x10

 

Barbell curls standing

80lb 3x10

 

Side obliques machine

100lb 1x10

110lb 1x10

 

Rocit calf machine

*648lb 3x20

 

Standing hammer curls

45lb 1x10

50lb 1x10

 

Concentration curls

35lb 1x10

40lb 1x10

 

Incline sit-ups

2x15

 

Machine ISO lat highrow

250lb 3x10

 

Cable barbell curls

130lb 2x10

 

Rope grip cable curls

130lb 2x9

 

PWO

 

1 tbl spoon nutritional yeast

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

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Preworkout

1scoop C4

1 tablespoon dextrose

1scoop glutamine

1scoop creAtine

 

Workout

Dumbell military press seated

45lb 1x10

50lb 1x10

55lb 1x8

 

Dumbell flys

45lb 1x10

50lb 1x10

 

Barbell military press standing

80lb 1x10

110lb 1x10

 

Machine side lat raises

110lb 1x12

110lb 1x15

110lb 1x 16

 

 

Barbell raises delt

70lb 1x10

80lb 1x10

 

Machine rear delt

140lb 3x10

 

Dumbell bench

60lb 1x10

70lb 1x 9

 

Dumbell incline bench

50lb 1x10

50lb 1x

 

Machine incline bench hammer strength

110lb 3x10

 

Dumbell overhead triceps extension

35lb 2x10

 

Barbell skull crushers

70lb 1x7

60lb 1x9

 

Barbell close hand bench tri

70lb 1x12

90lb 1x12

 

Rocit machine calf raise

*648lb 2x20

 

Leg lifts

2x20

 

Incline sit-ups

2x15

 

 

PWO

 

1 tbl spoon nutritional yeast

1 scoop glutamine 1gram

1scoop creatine 5 grams

1 scoop plant fusion

1 scoop raw protein

5 grams dextrose

 

Weigh in 187

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