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Philippine Bodybuilding and Fitness Board -> Personal Journals and Logs -> kingkaboodles' journal
Post Info TOPIC: kingkaboodles' journal
kingkaboodles


Senior Member

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Posts: 258
Date:
RE: kingkaboodles' journal
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Continued lifting, but did not do any cardio for the past couple of months.

current weight 111-113kgs. noticed a couple of new strechmarks on pectoral area.

Changed my split to concentrate on my shoulders.

Chest/tri
rest
Back/Bi/Forearms
rest
Shoulders/legs
rest
rest
---------------------------------------------------------------------------
May 30 '05

Chest/tri's

Inc. db flys
15x20kg
12x25kg
10x30kg

Inc. bb press
10x30kg
8x40kg
5x40kg
4x40kg

Decline db flys
10x20kg
10x25kg
8x25kg (static holds)

Dec db press
10x25kg
2x8x30kg

Rev Dips
3x10reps

Cable Pressdowns
10x40lbs
2x7x50lbs
Fx10lbs

---------------------------------------------------------------------------
June 1 '05

Back/Bi/Forearms

Wide grip Lat pulldowns
12x80lbs
10x80lbs
10x90lbs
10x100lbs

One arm db rows
10x10kg
10x15kg
10x20kg

BB curls
10x15kg
10x20kg
10x25kg

Alternating db curls
3x20x15kg

Wrist curls
3x20x15kg

Rev BB curls
3x12x15kg

---------------------------------------------------------------------------
June 3 '05

Shoulders/Legs

Arnold press
15x20kg
2x10x25kg
8x25kg

(bago para sakin to. mahirap pla sya gawin lalo na pag maliit inc bench.)
Inc side db raise
3x10x5kg

Front BB raise
3x10x10kg

Squats
10x40kg
2x10x45kg

Leg ext
3x10x50lbs

Leg curls
3x10x35kg

Seated Calf Raises
3x20x40kg

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

June 6 '05

Chest / Tri's

Inc BB Press
15x25kg
10x30kg
10x35kg

Inc DB Flyes
3x10x20kg

Dec DB Press
10x20kg
10x25kg
10x30kg

Dec Fyles
3x10x20kg

Reverse Dips
3x10reps

Cable Pressdowns
12x40lbs
10x50lbs
6x60lbs
6x60lbs

----------------------------------------------------------------------
June 9 '05

Back / Bi /Forearms

Wide Lat pulldowns
10x90lbs
10x100lbs
4x110lbs
4x110lbs

One arm DB rows
3x10x20kg

Dead lifts
3x6x50kg

BB curls
3x10x20kg

Alt DB curls
3x16x20kg

DB wrist curls
2x20x7.5kg

Rev BB curls
3x10x20kg

----------------------------------------------------------------------
June 11 '05

Shoulders / Legs

Arnold Press
12x20kg
10x25kg
8x30kg
8x25kg

Inc db side lat
3x8x7.5kg

BB raises
10x10kg
2x8x15kg

Behind the back BB shrugs
10x40kg
2x10x50kg

Squats
3x8x50kg

Lying leg curls
3x10x35kg

Leg extensions
3x10x40lbs

Seated Calf Raises
3x25x30kg

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

June 14 '05

Chest/Tri's

Dec DB Press
15x20kg
12x25kg
12x30kg
10x40kg

Dec DB Flys
3x10x20kg

Incline DB Press
15x25kg
12x30kg
10x35kg

Inc flys
3x10x20kg

Cable Pressdowns
3x10x50lbs

Reverse Dips
3x10

----------------------------------------------------------------------
June 17 '05

Back/Bi's/Forearms

Long Bar Rows
15x30kg
10x40kg
10x45kg
10x50kg

One Arm DB rows
4x10x15kg

Dead-Lifts
8x40kg
8x50kg
6x60kg

BB curls
4x8x25kg

Alt DB curls
3x16x20kg

DB wrist curls
3xFx10kg

Rev BB curls
3x10x25kg

----------------------------------------------------------------------
June 19 '05

Shoulders/Traps/Legs

Arnold press
10x20kg
10x25kg
10x30kg
6x30kg

Incline side laterals
3x10x7.5kg

BB raises
3x10x10kg

Squats
3x8x60kg

Leg ext
2x10x30kg
12x30kg

Lying Leg curls
3x10x35kg

Seated Calf raises
3x25x35kg

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

June 22 '05

Chest/Tri's

Inc DB
10x30kg
10x40kg
8x50kg

Inc DB flys
3x10x30kg

Flat DB
10x30kg
2x10x40kg

Flat DB flys
3x8x30kg

Rev Dips
3x10

Tri kickbacks
3x10x10kg

----------------------------------------------------------------------
June 24 '05

Back/Bi's/Fore

Long bar rows
10x45kg
10x50kg
10x40kg

Db rows
3x10x15kg

Deadlifts
2x8x50kg
8x60kg

Alt DB curls
3x16x30kg

Preach curls
3x8x15kg

Behind the back bb wrist curls
3xFx15kg

Rev BB curls
3x10x15kg

----------------------------------------------------------------------
June 26 '05

Shoulders/Legs

Standing BB military Press
10x35kg
6x40kg
6x45kg

DB side laterals
3x10x20kg

DB Upright Rows
16x20kg
16x30kg
10x40kg

Seated alternating DB shrugs
2x10x40kg
16x40kg

Leg Ext
3x10x45kg

Lying Leg Curls
3x10x45kg

Seated Calf raises
3x25x40kg

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
Permalink  

1 yr Update:

i hit a plateu on my weight, currently 109kg. my diet sucked the past 7 months, so my waistline is hovering @ 39 - 41" (lowest was 38.) hopefully, i'll be able to shed more fat for the next 6-7months. my body responds very well to the 8on - 1off cycle.

here's my current prog:
day1: chest & tri
inc bb press, inc db flys, flat bb press, seated chest press.

day2: legs & abs
squat, leg press (using a machine press), lying leg curls, seated calf raises.

day4: shoulders & traps
standing military press, arnold press, lateral raises, bent over lateral raises, bb shrugs.

day5: back/bi/forearms
wide grip pulldowns, one arm db row, bb pullover, ez-bar curls, rev curls, db wrist curl

day3, 6 & 7: rest

warmup 10mins cardio (stationary bike), cooldown 5mins.

sorry, no before and after pic.

__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
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wow! antagal na nito!

anywho... i've been doing Max-OT for a while now. and i got better results using their program. changed my diet principle. instead of counting calories , i eat with moderation.

my diet:

breakfast: a 3 layer sandwich - Bran Bread Slices + 1 Smoked Turkey Slices + 2 chicken mortadella + 1 serving whey + 1 tab centrum.

brunch: 2 glasses of milk

lunch: chicken breast or beef steak + veggies + dessert + H2O + chromium picolinate (400mg)

snack / pre workout: 2 glasses of milk

post workout drink: 2 servings whey protein + H2O

after 1.5 hrs / dinner: same as breakfast. replace centrum with stresstab.

bago matulog: a slice of smoked turkey + chicken mortadella + chromium picolinate (200mg)


__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
theveed


PBFB Admin

Status: Offline
Posts: 637
Date:
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KAINGGIT!!!

2 more weeks umpisa na ako ulit bro... 2 more... grabe iwan na iwan na ako hehe I look like a 40yo slob.

__________________

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kingkaboodles


Senior Member

Status: Offline
Posts: 258
Date:
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kamustas! just an update.

i've started taking AAS. Yes Steroids po.

Testosterone Enanthate cycle only with nolvadex and clomid for PCT. Did my research and became a member of a forum focusing on AAS.

just injected (deltoid) my fist 250mg Testoviron Depot last Thurs 20/03/08. my shoulder is kinda sore, but its normal (sabi nang friend kong nurse) because my Test is oil based. the plan is 500mg, shot 2x a week for 10weeks.

am on my second week of Max-OT. added morning cardio to my training. i'll see how it goes. katakot ang gyno, pero may nolvadex naman.. and andyan si doc calayan. nyehehehe!

i am not recommending the use of AAS. akin lang po itong desisyon ksi may edad na koh (ahem, ahem.)

thank you for reading. and keep on posting pa din.. pakihawi na lang yung mga cobwebs.



__________________
"you can work out hard, and you can work out long, but you can't work out hard and long."
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