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Thread: bionic creation

  1. #1
    MA's Bionic Creation syntekz's Avatar
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    MA's Journal

    It'll be a year in December. I've gained 15 lbs of muscle. I still have a long way to go; kind of dissapointing myself. But I'm trying my best.

    Stats as of today:
    Height: 5'7"
    Weight: 175 lbs
    BF %: No idea, guessing around 12%.

    Hopefully by december I'll have dropped some fat. I'll post some picture in december. Haven't done that in a LONG time.

    I'm not on a strict diet, but it's a diet.

    I'll post my diet once I get it figured out.

    Comments appreciated.

    If it ain't intense... It ain't worth it.

  2. #2
    MA's Bionic Creation syntekz's Avatar
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    Monday;
    Quads, Calves, Abs

    Quads
    Hyperextensions ( do these to warmup lower back )
    345 x 15, 345 x 15

    Squats ( 2 x 20 warm-up)
    215 x 10, 235 x 5, 250 x 5, 260 x 5, 205 x 10
    I've made great gains on my squats since I began working out. I've never put 260 lbs on my shoulders and squated it until today.

    Leg Press
    420 x 10, 470 x 5, 525 x 5

    Calves
    Standing Calf Raise ( Smith Machine )
    290 x 10, 330 x 5, 380 x 5, 380 x 5


    Abs ( Superset )
    Cable Crunch
    60 x 15, 60 x 15, 60 x 15

    Reverse Crunch
    15, 15, 15


    Two exercises for my quads and they'll be sore for a week. Ouch!

  3. #3
    MA's Bionic Creation syntekz's Avatar
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    new diet

    This is my new diet that I started a few days ago. It's a diet to slowly strip some fat away. Each week I'm gonna strip calories off of the diet and keep doing this until december where I hope I'll have dropped some BF%. We'll see if I can stick to it:

    ONE 2 whole eggs
    4 egg whites
    w/ cheese
    2 pieces, wheat bread

    TWO 2 scoops, whey protein
    w/ skim milk
    1/2 cup, oatmeal
    1 tblsp, flax seed oil

    THREE 2 hamburgers
    2 buns, wheat

    FOUR 2 scoops, whey protein
    w/ skim milk
    banana
    1 tblsp, flax seed oil

    FIVE 2 chicken breasts, breaded

    SIX 2 scoops, whey protein
    w/ skim milk
    1 tblsp, flax seed oil

    CALORIES: 2972.7

    PERCENTS: 18.5(FAT) 38(CARBS)43.4(PROTEIN)

    There it is.

  4. #4
    MA's Bionic Creation syntekz's Avatar
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    Wenesday;
    Chest, Shoulders, Triceps

    Chest
    Incline Bench (Smith; 2 x 20 warm up )
    185 x 5, 205 x 5, 205 x 5

    Dumbell Flat Bench Press
    65 x 5, 70 x 5, 65 x 5

    Incline Dumbell Flyes
    45 x 10, 45 x 10, 45 x 10

    Shoulders
    Warm Up - 2 x 20 Military Press, 2 x 20 Lateral Raises
    Seated Shoulder Press ( Smith Machine )
    135 x 5, 135 x 5, 140 x 5

    One-Arm Cable Lateral Raise
    20 x 15, 20 x 15, 20 x 15
    This exercise kills my shoulders. Feel like a puss using only 20 lbs. though.

    Triceps
    French Curl / Skull Crusher ( 2 x 20 warm up )
    80 x 6, 80 x 6

    Tricep Pushdown
    75 x8, 75 x 8
    My triceps kept giving out on me.

  5. #5
    MA's Bionic Creation syntekz's Avatar
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    Just threw some sugar on my oatmeal; damn it tastes good. I've never tried that before.

  6. #6
    As I Am Paul Stagg's Avatar
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    Routine looks good.

    Squats look very good... Keep it up!!

    345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.

    You might want to add in some direct hamstring work.

    I would suggest you stop using the smith machine for your presses - any particular reason you use it?
    Squats work better than supplements.
    "You know, if I thought like that, I'd never put more than one plate on the bar for anything, I'd never use bands or chains, I'd never squat to parallel or below, and I'd never let out the slightest grunt when I lift. At some point in your lifting career (assuming you're planning on getting reasonably strong and big), you're going to have to accept that most people think you are some kind of freak." -Sensei
    "You're wrong, and I have a completely irrelevant pubmed abstract that may or may not say so." - Belial
    I has a blog.
    I has a facebook.

  7. #7
    MA's Bionic Creation syntekz's Avatar
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    Originally posted by Paul Stagg
    Routine looks good.

    Squats look very good... Keep it up!!
    Thanks, been working on my legs past couple of months.

    345 pound hypers? Is this on a machine of some sort? I wouldn't do these sets anywhere near exhustion.
    Ya, it's a machine. Goes up to about 390 lbs. I do 15 reps at 345 lbs easily. Just as a warm-up.

    You might want to add in some direct hamstring work.
    I normally do, but for the past 2 weeks I'm trying something different. Normally do SLDLs with barbells and dumbells.

    I would suggest you stop using the smith machine for your presses - any particular reason you use it?
    The only reason I use smith right now is because I dont have someone to spot me. I usually go to failure on everything and don't need to drop the bar on myself. LOL.

  8. #8
    MA's Bionic Creation syntekz's Avatar
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    Friday;
    Back & Biceps

    Back
    Hyperextensions ( warm up lower back )
    360 x 15, 360 x 15

    Deadlifts ( warm up; 2 x 20 )
    295 x 10, 330 x 5, 340 x 5, 235 x 10
    Best deadlift I've done so far; keep increasing weight each week easily.

    Barbell Rows
    120 x 10, 140 x 5, 140 x 5

    Close-Grip Pulldowns
    180 x 8, 175 x 8, 170 x 8

    Biceps
    Barbell Curls ( Wide-Grip; warm up 2 x 20 )
    90 x 6, 90 x 6, 90 x 6

    Preacher Curl
    80 x 8, 80 x 8

  9. #9
    MA's Bionic Creation syntekz's Avatar
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    I got stuck with a bad sinus infection. Probably won't be able to train this week. Need medication, badly....



  10. #10
    MA's Bionic Creation syntekz's Avatar
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    Tuesday;
    Quads

    Quads
    Hyperextensions ( do these to warmup lower back )
    345 x 15, 345 x 15

    Squats ( 2 x 20 warm-up)
    225 x 8, 235 x 8, 235 x 8

    Leg Press
    420 x 10, 420 x 10

    Sounds like a pretty weak workout, but I was walking funny when I was done. I planned to do more, but couldn't. Seems as if my infection hasn't left my body completely yet. So I had to quit working out.

    Hope no one knew anyone in NYC. Sorry if you did.
    Last edited by syntekz; 09-11-2001 at 02:08 PM.

  11. #11
    MA's Bionic Creation syntekz's Avatar
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    Wednesday;
    Arms, Abs

    Biceps
    45lb Barb. Curls ( 2 x 20; warm-up )

    Incline Dumb. Curls
    30 x 12, 35 x 8

    Preacher Curls
    85 x 10, 90 x 5

    Triceps
    Overhead Press ( 2 x 20; warm-up )

    Tricep Pushdowns
    70 x 12, 70 x 12

    Skull Crusher
    80 x 10, 80 x 10

    Abs ( Superset )
    Cable Crunch
    70 x 15, 70 x 15, 70 x 15

    Reverse Crunch
    15, 15


    My quads are sore from yesterday. Amazes me; barely even did anything. Might have discovered that my body reacts to really low volume exercises. Maybe it's just because it's something different.

    Great workout tonight. My diet is getting a little messed up, because I finally got a job and need to get on a schedule with that.
    Last edited by syntekz; 09-12-2001 at 09:20 PM.

  12. #12
    MA's Bionic Creation syntekz's Avatar
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    I give up; too tedious to keep updating this thing.

    But, my workout sucked today. Felt week and had no energy.

  13. #13
    MA's Bionic Creation syntekz's Avatar
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    I'm back. Going to use this damn thing some more.
    I posted this in training, but got no replies. So I'm moving it here.

    I started this workout tonight(monday). Best workout I've had in a LONG time. Took half of a no-doz pill and I was ready to head for the gym.

    Dips (heavy) ( did some warm-up work, dips, flye machine, etc. )
    bw + 55 x 5, bw + 55 x 5, bw + 55 x 5, bw + 45 x 5, bw + 45 x 5


    I've never done weighted dips. It felt like I was having a chest attack and something was ripping my chest apart. Could feel it inside my chest cavity.

    Only other problem I had was that my pinky and part of my palm went numb. Even after trying a few different grips. Going to need to wear some gloves or something for padding.

    Wide-Grip Chins (chin assist)
    bw - 60 x 12, bw - 60 x 12, bw - 60 x 12

    I really suck at chinups. Hopefully I'll be off the chin assist within a month or so and adding some weight.

    I also did some ab work.

  14. #14
    MA's Bionic Creation syntekz's Avatar
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    September 19, 2001; Wednesday

    I didn't feel like tonight was going to be a very good workout, but boy was I mistaken. I had a headache since afterwork and I have only been getting about 7 hours of sleep at night. So I'm thinking it will start affecting my training soon; luckily it hasn't yet.

    Squats (heavy) ( warm-up; light squats, lower back work. )
    235 x 5, 245 x 5, 265 x 5, 270 x 5, 255 x 5


    Tonight was the first time I really felt the squats working my lower back. I wasn't warmed up and I tried doing heavier weights and I had to stop and warm up my back first.

    I'm up to 270 x 5, I keep raising 5 lbs on my squats. So I haven't stopped progressing. On my last set of squats I couldn't get the weight back up on the last rep so I basically collapsed to the ground.

    Deads (light)
    225 x 12, 225 x 12, 225 x 12


    I didn't think I was going to be able to do these, but I pushed myself. The squats made me exhausted. I blasted these out and my back felt solid as a rock. Don't know what it was from. Maybe using lighter weight and higher reps; or from doing the squats. Either way; I felt great.

    Quick question; if on my heavy deadlift days I'm maxing with about 350 x 5, is 225 x 12 a good weight to stick at for my light days? Or should I go lighter or heavier? Thanks

    Today was awesome. Low volume seems to be kicking my ass. Something that I never would have even comprehended/thought about when I first started working out

  15. #15
    MA's Bionic Creation syntekz's Avatar
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    My ass is sore.


  16. #16
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    September 21, 2001; Friday

    Chin-Ups (heavy)
    BW + 35 x 5, BW + 40 x 5, BW + 35 x 5, BW + 30 x 5, BW x 5


    This if the first time I've ever tried weighted chins; and let me tell you. They are hard. I tried to do my best; but I think I was losing form with some of the weight. I'll probably stay at the same weight or drop some next week.

    When I did the last set with just body weight; I could really feel probably because of a more strict form.

    Dips (light)
    BW + 25 x 12, BW + 25 x 12, BW + 25 x 12


    Tonights workout was kind of lame; took longer than I should have because I was talking too much.
    Last edited by syntekz; 09-21-2001 at 07:59 PM.

  17. #17
    MA's Bionic Creation syntekz's Avatar
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    I'm supposed to do heavy dips and light chins tonight.

    But as of right now; my lats and pecs are slightly sore. But, I'm guessing that I'll be fine later on tonight when I actually work out.


    My question is; should I go all out on training tonight? Or would that just defeat the "purpose" and would I be over training?

    Thanks.

  18. #18
    MA's Bionic Creation syntekz's Avatar
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    September 24, 2001; Monday

    Chin-Ups (light)
    BW x 12, BW x 10, BW x 8


    I'm really surprising myself with these chin-ups. I didn't think I could do as well as I have been. They are really working my back. Felt it up and down my back.


    Dips (heavy)
    BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 60 x 5


    I went up 10 lbs from last week. Must be my body getting used the movement or the muscles getting use to them at least. They feel great though; especially doing dips and chins together. Great workout!

    I did some cable crunches and reverse crunches for abs. Not really important to post.

  19. #19
    MA's Bionic Creation syntekz's Avatar
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    September 26, 2001; Wednesday

    Deads (Heavy)
    315 x 5, 335 x 5, 345 x 5, 350 x 5, 315 x 5


    Deads were great tonight. I'm working with 350 as my 5 rep max right now. I'll up it to 355 or 360 next time I do heavy Deads. Basically collapsed on the last rep.

    Squats (Light)
    185 x 12, 185 x 12, 185 x 12


    It's been a long time since I've done squats at more than 5 reps. Felt pretty damn good; fatigued my quads.


    My hip started giving me problems; I've always had problems with it. Just tonight it bothered me worse than normal. Don't know what's up with that.

  20. #20
    MA's Bionic Creation syntekz's Avatar
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    September 28, 2001; Friday

    Chin-Ups (heavy)
    BW + 35 x 5, BW + 30 x 5, BW + 30 x 5, BW + 30 x 5, BW x 12


    I dropped down in weight, which was a dissapointment. But my last set with just BW; I did a lot easier than last week, as well as more reps. So I don't know what to think. Did I make progress or not? Im thinking no...

    Dips (light)
    BW + 35 x 12, BW + 35 x 12, BW + 35 x 12


    These are getting easier each week and I'm progressing in weight, for now. My hand was real bad tonight; it kept going numb even after using padding under my palms. I need to figure something out before I do real damage to my nerves.

    I also did some rotator cuff exercises which I've never done before. Make you feel like a puss, but I liked them.

  21. #21
    MA's Bionic Creation syntekz's Avatar
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    October 01, 2001; Monday

    Chin-Ups (light)
    BW x 12, BW x 10, BW x 6


    What happened here? I'm not sure. Couldn't do as much as I did last week, maybe doing a little too much on these light days? Might try chin-assists next time around.

    Dips (heavy)
    BW + 55 x 5, BW + 60 x 5, BW + 65 x 5, BW + 65 x 5, BW + 65 x 5


    These are really starting to kill my nerves in my palms and hands. I might switch to just flat bench; they don't hurt my hands like these dips do.
    Last edited by syntekz; 10-02-2001 at 09:05 PM.

  22. #22
    MA's Bionic Creation syntekz's Avatar
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    I went to the gym and did a complete ab exercises. Kind of funny; whenever I do abs I always feel bloated.


    I'm thinking about getting on a diet and try to put on some weight over the winter. Maybe try and get up to 185-190. That'd be the most I've ever weighed. Gonna be a challenge.

  23. #23
    MA's Bionic Creation syntekz's Avatar
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    October 03, 2001; Wednesday

    Is it normal to have a REALLY workout every once in a while? If it is; tonight was the night. I was exhausted just after my warm-ups. I really need to get more sleep; going to try and get a full 8 hours tonight.

    Squats (heavy) ( warm-up; light squats, lower back work. )
    235 x 5, 245 x 5, 255 x 5, 260 x 5, 225 x 5





    Deads (light)
    225 x 12, 225 x 12, 225 x 12


    These are always good. Even though I ripped my hands apart tonight. Sucky workout! Don't want to talk about it.

    Going to start a diet tommorrow to try and put on some pounds. Seems like I change my mind every week, need some sort of motivation.

  24. #24
    MA's Bionic Creation syntekz's Avatar
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    Started my diet today. I've only eaten breakfast and it was somewhat of a challenge. Took a while to eat and ended up late to work. tuttut

    I'll post my diet daily here to keep everything on track for myself. And I'll post my daily weight.



    I weighed in at 173lbs this morning. 17lbs to go.

  25. #25
    Geordie The_Chicken_Daddy's Avatar
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    *smack*
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]

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