Muskate's daily training and diet log

[muskate]

I was overblown by the response from my previous log so I am going to start another log.

I am going to transition into a 5 day per week training split over the next 12 weeks before starting my pre-contest diet and prep 6 weeks out from my march 19th competition. This is to give myself a bit of a break. Every Monday and Friday will be off days for me (cardio and abs). I am not going to have a set body part split per day, but my main focus will be legs. I will be training legs twice per week, abs 4-5 times per week and every other body part once per week.

Over the next 12 weeks, I am going to vary my training template as follows:


My workout programs will be a hybrid between aesthetics and performance. I had a long discussion with my team last weekend and one of the unique things about my physique is that I look like an athlete. If you were to see me in person, I look almost like a hybrid between a men's physique competitor and a professional athlete. It's also how I enjoy to train. When I was bodybuilding at a national level, I hated how I felt. I was always out of breath. I love pushing myself to the limits in the gym and am going to incorporate a lot of performance focused training, along with physique focused. Let's hit it hard guys!

One point and a quick disclaimer I want to make. I am truly passionate about training. It means a lot to me that I motivate so many of you. Every time one of you send me a message saying you followed the workout I posted, it brings a smile to my face knowing that I am helping others and making a difference in peoples lives. With all the being said; if you are an inexperienced lifter and just starting training, following my workouts programs exactly as they are laid out will MOST LIKELY be very counter productive for you. You have to remember that I am a very experienced athlete and have been training extremely hard for the past 10 years.

If you are just starting out, you would do better on a 3-4 day per week program. Send me a PM if you want help developing a program tailored to your individual body and goals.

 

[muskate]

Tuesday November 24, 2015

Week 1 - Y3T. Day 1 - legs/abs



My weight this morning was 178.8. I am going to slightly change my diet approach with my new training split. On my off days I will be following a very low carbohydrate/high fat diet. On my workout days I will be following a very high carbohydrate/low fat diet. My weight dipping down below 180 this morning isn't a major surprise because yesterday was an off day and a low carb day. The decrease in weight is due to low glycogen levels.

Great workout today. I performed the post workout cardio on the stepmill. 5 intervals of 3 minutes @ 60 steps/minute and 1 minute @ 100 steps/minute

 

[Nordic F]

thatta boy. legs 2x a week is best imo

 

[Masonic Bodybuilder]

I was overblown by the response from my previous log so I am going to start another log.

I am going to transition into a 5 day per week training split over the next 12 weeks before starting my pre-contest diet and prep 6 weeks out from my march 19th competition. This is to give myself a bit of a break. Every Monday and Friday will be off days for me (cardio and abs). I am not going to have a set body part split per day, but my main focus will be legs. I will be training legs twice per week, abs 4-5 times per week and every other body part once per week.

Over the next 12 weeks, I am going to vary my training template as follows:


My workout programs will be a hybrid between aesthetics and performance. I had a long discussion with my team last weekend and one of the unique things about my physique is that I look like an athlete. If you were to see me in person, I look almost like a hybrid between a men's physique competitor and a professional athlete. It's also how I enjoy to train. When I was bodybuilding at a national level, I hated how I felt. I was always out of breath. I love pushing myself to the limits in the gym and am going to incorporate a lot of performance focused training, along with physique focused. Let's hit it hard guys!

One point and a quick disclaimer I want to make. I am truly passionate about training. It means a lot to me that I motivate so many of you. Every time one of you send me a message saying you followed the workout I posted, it brings a smile to my face knowing that I am helping others and making a difference in peoples lives. With all the being said; if you are an inexperienced lifter and just starting training, following my workouts programs exactly as they are laid out will MOST LIKELY be very counter productive for you. You have to remember that I am a very experienced athlete and have been training extremely hard for the past 10 years.

If you are just starting out, you would do better on a 3-4 day per week program. Send me a PM if you want help developing a program tailored to your individual body and goals.

I have tried a few Kris Gethin programs and I respond great to them. They are the best "designer" programs I have used. I continue to plug in DTP and FST techniques in my programs.

 

[muskate]

I have tried a few Kris Gethin programs and I respond great to them. They are the best "designer" programs I have used. I continue to plug in DTP and FST techniques in my programs.

His videos on youtube always make me laugh. He's so passionate about training it almost seems like he does a line of speed before each video. He's always 110%.

Greg Plitt is the same way.

 

[Masonic Bodybuilder]

His videos on youtube always make me laugh. He's so passionate about training it almost seems like he does a line of speed before each video. He's always 110%.

Greg Plitt is the same way.

yea, two good dudes. You catch on to Kris's sayings very quickly. Now, to get back on track...you are doing great with progress and this log. Of course you had to start a new one...the old one was so detailed it was getting tons of great responses!

 

[Kaley]

I love Kris Gethin as well! For some odd reason he's very entertaining and I could watch his youtube videos for hours without even realizing it.

 

[LevButlerov]

Wow, this is one awesome programm, which will come in handy both for newbies, and for the experienced guys as well. Thanks a lot for sharing and making the effort of posting it here - looks like you did a huge job here.

 

[stevesmi]

wow that is a lot of dedication right there. will be following for sure. nice training ideas, keeping it fun yet simple at the same time

 

[muskate]

wow that is a lot of dedication right there. will be following for sure. nice training ideas, keeping it fun yet simple at the same time

Truthfully, when it's all said and done, this program probably took me 30+ hours to create. You might get some ideas from it. If you have been grinding away training for a long time (like both of us) it's important to mix things up so your body keeps responding and things stay interesting.

 

[the.gladiator1987]

Definitely going to follow this log bro. I can relate to you about being a balance between physique and an athlete. I'm built like a linebacker and am pretty fast, but have always had abs too. I also like training for performance better but have introduced higher reps lately for assistance exercises to help with some endurance. Keep it up!

 

[muskate]

Wednesday November 25, 2015

My weight this morning was 181.7. As expected my weight shot up a few pounds from the high carbohydrate day yesterday. My legs are really sore. Really really sore. It brought a smile to my face this morning.

What a day. My Macbook died on me today and I got a flat tire. Just one of those days where it feels like everything that could possibly go wrong, did. I still got my workout in however. Great session today.

Week 1, day 2.


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Definitely going to follow this log bro. I can relate to you about being a balance between physique and an athlete. I'm built like a linebacker and am pretty fast, but have always had abs too. I also like training for performance better but have introduced higher reps lately for assistance exercises to help with some endurance. Keep it up!

Thanks for following along. You look great in your avatar. I can tell that you defiantly practice what you preach.

 

[muskate]

Thursday November 26, 2015

My weight this morning was 176.6. I am suprissed to see my weight crash so hard but I guess it's to be expecting with how stressful of a day I had yesterday. Today is a new day however and I am back on track. Fingers crossed my macbook doesn't crash again for a long time.

Week 1 Day 3.



This was an awesome workout today. It is a fairly long workout so if you are following along, make sure to keep rest periods at 60 seconds or less.

I did the post workout cardio on the rower to finish off whatever was left in my back. I trained about 4 hours ago and my back is still pumped completely.

 

[magyar86]

Awesome log man, thanks for sharing, def learn a lot from all your hard work and dedication to this forum.

Just curious but has your weight always been all over the place like it has during this log? Seems like it's more than what I've personally seen or heard. Good thing is your usually right back to 180 range in a day or two.

Mike


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[the.gladiator1987]

Thanks man, I try to practice what I preach but with kids, work and school it is hard to be consistent every week. Finally getting back in the groove though.

You mind posting any of your numbers? Im just curious because you look strong for your size

 

[AddarInc]

That's a pretty awesome program. Descriptive .. *more reading*

 

[Sickcunt9]

German Volume Training is very nice did IT much times AT the begining Preperation for powerlifting competiitions works great and give a Lot of experience if you Hit Hard enough

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[muskate]

Friday November. 27, 2015

My weight this morning was 177.4.

Week 1. Day 4.



This week's check in is posted here: http://www.evolutionary.org/forums/anabolic-steroids-peds/offseason-week-21-check-39149.html

I defiantly look flat in the photos but as I posted in the thread, I am giving my digestive system a bit of a break for the next 2 weeks.

- - - Updated - - -

Awesome log man, thanks for sharing, def learn a lot from all your hard work and dedication to this forum.

Just curious but has your weight always been all over the place like it has during this log? Seems like it's more than what I've personally seen or heard. Good thing is your usually right back to 180 range in a day or two.

Mike


Sent from my iPhone using Tapatalk

There is a couple reasons why my weight is all over the place.
1. I follow a very high carbohydrate/low fat diet on my training days and a very high fat/low carbohydrate diet on my off days. My weight fluctuates based on whether the day before was a high carbohydrate day or not because of the difference in glycogen levels. Remember that your body stores carbohydrates in your muscles as glycogen. Each gram of carbohydrate is stored with 3 grams of water. It is very heavy.
2. I was doing a log of anavar for Nordic Fusion at 40mg/day that ended last week. My weight is going to be decreasing as the compound clears out of system.
3. I started the Wild Rose cleanse this week which has very strong laxative properties. I will leave it at that lol.

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Thanks man, I try to practice what I preach but with kids, work and school it is hard to be consistent every week. Finally getting back in the groove though.

You mind posting any of your numbers? Im just curious because you look strong for your size

I am actually extremely weak lol. I have good genetics for aesthetics, but terrible for performance. I am tall (6'1) with extremely long limbs and a VERY small bone structure.

Some numbers I typically train with:
squat 135 for 10
deadlift 225 for 10
bench press 135 for 5-6

Remember that I train like a bodybuilder/athlete. I probably could lift more if I had longer rest periods then 60 seconds. I train in a 'go go go' type of fashion.

 

[magyar86]

Ok thanks for explaining it, it makes since now.

Good job on staying strict and taking the time to log everything for us to see and learn from.


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[muskate]

Ok thanks for explaining it, it makes since now.

Good job on staying strict and taking the time to log everything for us to see and learn from.


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My pleasure. It means a lot to me that so many of you are following along. I will keep posting as much as possible leading up until my competition March 19th.