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Jim's Nice Little Journal

xblitz44x

xblitz44x

New member
Hi everybody,

I'm new to the board so I'll take a minute to introduce myself. My name is Jim. I'm from South New Jersey. I'm 24. I've been training since I was 15 but I have a horrible habit of training intense for 6 months then taking 3 months completely off to drink beer and party and wind up getting soft and weak and having to start over again in the gym. So my goal is to set up a program that I won't get tired/grow sick of so can stick with it and enjoy the gains.

I'll be perfectly honest: bodybuilding is not my life. I don't have aspirations to compete and I know I'll be drinking and carrying on during the weekends. However, I love lifting weights. I love the feeling of getting stronger and watching my hard work pay off. I need to find a balance between doing what it takes to achieving my fitness goals and leaving enough time for my social life so that I don't 'burn out'.

Stats: I'm 6'0", 200 lbs. If I had to take a guess I'd say I'm at about 11-12% body fat. As of the time of this post my max lifts are:

Bench: 255x5
Squat: 315x5
Deadlift: 405x5

My Program: I am excited to start a new program. Before I fell into the "1 muscle-group per week" trap and look forward to some heavy compound movements.

Monday:
-Bench 5x5 - ramping weight
-Row - 3x5 - 5RM
-Dip 3x5 - 5RM
-Chin 5x5

Tuesday:
-Squat 5x5 all with 5RM
-Stiff Leg Deadlifts 3x5
-Calfs

Thursday:
-Bench 4x5, 1x3 (+ 2.5% of Monday's 5RM), 1x8 with 3rd set weight
-Row 4x5, 1x3 (ramp weight, 1x3 = 2.5% of Monday's 5 RM)
-Push Press (3x5)
-Chin (5x5)

Friday:
-Squat 4x5 ramping, then 1x3 with 2.5% of Tuesday's 5RM
-Deadlift 4x5 (ramping to max)
-Good Morning 3x5

Please critique and bash me as you see fit. I'll keep this thread updated as much as possible.

-Jim

PS: If you want to learn more (than enough) about me, I have a personal website where I rant and rave about things. It has nothing to do with bodybuilding, though. www.TheBoneRollercoaster.com
 
To whom this concerns,

7:45 am: For breakfast I had 3 whole wheat waffles and a protein shake consisting of 2 scoops of ON Whey Protein, milk, and a dash of creatine.

9:45 am: I decided I wanted to take a few spoonfulls of Skippy Natural Peanut Butter. Skippy Natty is a treat because it's 'no stir' which means you won't aquire Carpal Tunnel syndrome trying to mix an oily mess together. I also enjoyed another protein shake consisting of milk, ON Whey, Glutamine, and more creatine.

12:00 pm: My beloved girlfriend made turkey chili last night so I brought the leftovers and ate them at noon. I also had milk.

It's 1:13pm, I'm lactose intolerate and my insides are screaming. No more milk until tonight.

I have a tuna sandwich packed for lunch today at 2. It's not a tuna fanatic but it gets the job done.

-Jim
 
I like it a lot.....watch the 1st squat workout, you're not going to be able to do all 5 sets of 5 with a true 5rm, or else it wouldn't be a 5rm......what would work is to do a set weight 5x5 on Tues, then do 5x5 pyramid on Fri.....or another option is to pyramid on mon and keep the fri workout as is.

Other than that, your DL is not proportionately low, in fact, it's your best lift by far. I wouldn't do SLDL's on Tuesday, I'd power clean or high pull, or you can jump shrug if you don't know how to clean or high pull. Weighted pullups are also an idea, with a deadlift that will be contributing to a good deal of your workload, I don't think you need a DL movement twice a week.

Otherwise, I like the setup a lot and I like lots of food. I'll be reading along.
 
Also, man, you need a new title for this thread real bad, lol, something more badass....check out Guiness 5.0's title for a journal for inspiration, that's a title.
 
BigT,

Good point about the 5x5 squat. I was thinking the same thing but couldn't figure out a way to say it. I'll follow your advice and do set weight on Tuesday and pyramid on Friday.

I'll clean on Tuesdays as well.

Thanks for your input. Keep fighting the good fight.
 
So to continue my day...

2:00 pm: 2 spicy tuna rolls, teriyaki chicken, rice.

4:30 pm: Tuna sandwich. I planned on eating a small tub of cottage cheese but I could barely finish the tuna sandwich.

5:30 pm: Gym time. Tonight I hit the bench, worked out some legs and calfs. I nailed the 255 for 3 on the bench like I planned. I probably could have got 5, to be honest, but the 3 was good enough. Monday I'll attempt 5 reps. My workout partner and I also spent quite a bit of time on calfs. They are one of the muscle groups that really don't grow for me unless I crush them. Between calf raises on Tuesday, and power shrugs later in the week I hope to see some progress.

I also got weighed in and it turns out I gained about 6 lbs in a week. I went from 198 - 204. 210 would be nice.

6:30 pm: Post workout shake. 50 grams ON Whey, 10 grams creatine, 5 grams gluatmine, 30 grams dextrose. I enjoy this on the ride home while listening to Opie and Anthony.

7:30 pm: My girlfriend did her job and made some shrimp and sauce so I heated up whole wheat pasta and ate about a half pound and washed it down with a big glass of milk.

10:00 pm: It's about 10 pm so it's time to eat...again. I'm going to probably eat that tub of cottage cheese from earlier and maybe whip up another protein shake. We'll see how saucy I'm feeling.

I wish you folks sweet dreams.

Jimmy Boy.
 
Omfg, I have to comment:

SPICY TUNA ROLLS! :FRlol: I want sushi now. :(

Eel is the fucking best ever. Hands down. If you try and contradict me on this, you suck. And I'm right. :)

Good luck with training & such.
 
I've never dabbled in the eel although I'm not opposed to it. I'll eat whatever those crazy Asians put in front of me; except those "Canine Rolls"...whatever they are.

Thanks for your kind words.
 
So I just added 4 pictures to my "Member Gallery" for your viewing pleasure. I'm not exactly impressive, by any means but I know that some people want to see who the hell they are reading about. I don't have any of the poses down or anything, so I just snapped a couple about 5 minutes ago with the webcam.
 
Today was a bit of an 'off' day for me because I didn't have work and had about 1000 errands to run. I did get to the gym though and had a decent workout. I rowed 205 today for 5 at a 90 degree angle staying very strict for 3 sets of 5. Then I moved to some power shrugs; working up to 3 sets of 6 with 405. I did some light good mornings since I haven't done the exercise in awhile. Then I finished off with 5x5 chins.
 
This weekend was my girlfriend's birthday so there was quite a bit of partying going on. By the time Monday rolled around I had the feeling the night's workout would be a weak one. However, I was wrong. Here are the results.

Bench:
165 x 5
185 x 5
205 x 5
225 x 5
255 x 5 (up from 245 x 5 last week)

Bent Row (90 degrees):
135 x 5
155 x 5
185 x 5
205 x 5
215 x 5

* I was considering going to 225 but with 205 I felt myself wanting to pull up out of my 90 degree stance. 215 was a good weight and I kept very good form.


Weighted Dips:
90 x 5
90 x 5
90 x 5
90 x 5


Weighted Chins:
25 x 5
45 x 5
25 x 5
25 x 5

*I'd like to have a better plan for chins than this so if you guys have any input I'd appreciate it.

Overall I was happy with Monday's workout because I was so sure it was going to be a weak one and I wound up surpassing all of last week's numbers.
 
Looking good. With chins, you can use them as assistance if you want, instead of training them heavy as a main lift, since your main back movement is the row. You can do 3 sets of 8-12 on your middle day and once you get all 3 sets x12, add weight....if u can do 3x12 now, then just start using enough weight to knock you back into the 8 range.
 
BiggT said:
Also, man, you need a new title for this thread real bad, lol, something more badass....check out Guiness 5.0's title for a journal for inspiration, that's a title.
Click to expand...

lol, exactly what I was thinking.

Jim's Nice little Journal....Well isnt that just sweet.

Good luck though, man!
 
Thanks for the advice, BigT. I'm going to do 3 sets of 12 on Thursdays and keep Monday's chins at 5x5.

Yesterday's workout was a lot of fun. It feels good to be able to sit down on the floor with 315x5. There was a time a few years back where I was getting 405 and even 455 for a few reps but the reps were nowhere close to the range-of-motion that I'm getting now. Here is what yesterday looked like.

Squat:
165 x 5
185 x 5
225 x 5
275 x 5
315 x 5

*For 165 and 185 I paused at the bottom for a good 2 seconds to get a nice stretch and get a feel for how deep I'd like to go with the heavy sets. The last rep with 315 felt heavy but very satisfying.

Power Shrugs:
225 x 6
315 x 6
315 x 6
315 x 6
315 x 6

*I could have went heavier but it felt good to keep it a little lighter and pause on the tips of my toes for a second or two to stress the calfs.

Seated Calf Raises:
135 x 10
135 x 10
135 x 10
135 x 10
135 x 10

*I have the calfs of a 4 year old girl.


I've been slacking on the food department. I've been eating quite a bit but not the types of foods that I want to eat. I've been eating too many protein bars, and peanut butter, and protein shakes instead of meals consisting of whole, real food. Thursday is weigh-in day as well as bench/row day. My goal for the heavy set is 265 x 3, up from 255 the previous week.

Jim

PS: I tried to rename this thread as something more 'tough' like "Jim's Shyt-Kicking Diary of a Muscle Maniac Freak that Eats Children" so that people would be happy but I couldn't figure out how to edit the title. If any of you geniuses would lend a hand I'd appreciate it. :artist:
 
Jim's Shyt-Kicking Diary of a Muscle Maniac Freak that Eats Children

Did that work? I can't change the main title, though.

BTW, that four yo girl wants her calves back. She says to go grow your own.
 
Yesterday's workout:

Weight: 203

Bench:
135x5
165x5
205x5
225x5
265x3
215x8

*The 265 is a new personal best for this time around. It did feel heavy and I'm going to have to eat my face off this weekend if I expect to get it for 5 on Monday.

Bent Row:
135x5
185x5
205x5
225x3
185x8

*225 felt relatively easy and I probably could have gotten 5 without sacrificing form.

Push Press

135x5
135x5
135x5

*I stuck with 135 because I can't remember the last time I've done the exercise. I'm glad I did because I could feel all of the stablizers working very hard to balance the weight over my head.

Chins

x8
x8
x8

*I went with BigT's advice and I'm going to work up to 3 sets of 12.


Diet:

My diet has been ok but not great. I didn't have much food in the house but I got paid today so I'll shop this weekend. Here is today's diet so far.

8:00 am:
3 tablespoons natural peanut butter
Quart of Skim Milk
Harvest Power Bar

10:30 am:
Porkchop
1 cup brown rice

1:00 pm:
2 spicy tuna rolls
teriyaki chicken
rice
 
BiggT said:
How did the rest of the day's eating go?
Click to expand...

Sorry about not responding. It's been a little while since I've had the chance to update.

The diet has been much better lately. I went food shopping late last week and now I'm preparing plenty of food at night for the following workday. Here is my diet so far today:

7:30 am:
1 whole egg, 5 egg whites
turkey bacon
rye toast

9:30 am:
Protein shake (40 grms whey, 8 grms glutamine)
2 tablespoons of extra crunch peanut butter

12:00 pm
1 can of tunafish mixed with
1 cup brown rice

2:00 pm
4 slices of rye bread
1/4 lb sliced healthy choice ham
2 slices of prov. cheese

4:30 pm
1 can of tunafish mixed with
1 cup of brown rice
2 cups of apple juice with creatine

:: 5:15 WORKOUT ::

6:30 pm
50 grams whey, 5 grms creatine, 8 grms glutamine, 30 grms dextrose

7:30 pm
Chicken Cutlets
Garlic Mashed Potatoes
16 oz Skim Milk

10:00 pm
1% cottage cheese
6 Fish Oil caps
 
I felt very weak last for last Friday's workout. It could have been that it was so gorgeous outside (75 degrees which is rare for Philly in March), that I was contemplating skipping out and just wasn't in training mode. Here are the stats.

Deadlift
225x5
275x5
315x5
365x5
405x3

*I got 385 for 5 the week before it didn't feel like a problem. This week, 405 felt heavier than it should have.

Squat
225x5
225x5
275x5
275x5

*For some reason the squat felt like a TON. On that Tuesday I squatted 305 'ass to the floor' for 5 reps and it felt like it wasn't a big deal. For some reason on Friday 275 felt like a tank on my back. I left the gym soon after.

Here is my goal for today:

Bench:
165x5
185x5
205x5
235x5
265x5

*I got 265 for 3 pretty easily last Thursday but 5 reps is going to be a challenge today. If I'm successful, I will have gained 20 lbs on my bench in 2 weeks.

Bent Row:
135x5
165x5
185x5
205x5
225x5


Dips:
100x5
100x5
100x5
100x5

*I dipped 90 lbs last week for 4 sets of 5 reps. I'm hoping to complete 4 more sets with an extra 10 lbs this week.

Chins:
25x5
45x5
45x5
25x5
 
Tell me about the weather...I am in Northeast, PA and it was 75 degrees in mid-March, I didn't know what to do with myself. They're calling for snow this weekend though, lol.

I saw the fish oil caps.....what kind do you use? I've been taking them with meals, but this morning, I took them on an empty stomach before I ate and I was burping salmon at 7 AM, lol....I won't do that again.
 
BiggT said:
Tell me about the weather...I am in Northeast, PA and it was 75 degrees in mid-March, I didn't know what to do with myself. They're calling for snow this weekend though, lol.

I saw the fish oil caps.....what kind do you use? I've been taking them with meals, but this morning, I took them on an empty stomach before I ate and I was burping salmon at 7 AM, lol....I won't do that again.
Click to expand...

Figures, snow. Just when you think you can look back and laugh at Old Man Winter he kicks your feet out and spits in your face. Oh well, April is around the corner.

The fish oil caps I take are of "Nature Made" brand. It says there are 2.5g of fat per 2 pills so I pop about 6 per sitting - usually twice a day. Thankfully I haven't experienced the salmon aftertaste. However, one day I was bored at work and had to stick a pin in one to see what it looked like when it drained. I guess I need to get a life.

Jim
 
Since I had bloodwork done on Monday (see results here, my upper body workout was moved to Tuesday. I'm satisfied because I was able to lift exactly what was scheduled - check above.

265 on the bench for 5 felt heavy but so did 255 last week, and 245 the week before so as long as I keeping eating like a horse, I don't see why I wouldn't get 270 for 3 on Friday. 100 lb dips were very heavy but I completed 5 reps for all 4 sets.

During the work day, in the way of food it looks like:

7:30 am:
1 egg, 4 egg whites
1 slice wheat toast
12 oz skim milk

9:30 am:
40g whey protein, 8g glutamine
2 tablespoons peanut butter

11:30 am:
1 can of tunafish
1 cup of brown rice

1:45 pm:
4 slices wheat toast
1/4 lb Healthy Choice ham
2 slices prov. cheese
16oz skim milk

4:00 pm:
4 small pieces of chicken cutlets
1 cup brown rice

6:00 pm:
Whatever the wife decides to make.
 
Last night's workout:

Weight:203

Squat:
225x5
245x5
275x5
325x5
275x8

*I was only gunning for 325 x 3 but it felt easy so I dropped down for another two.

Deadlift:
225x5
275x5
315x5
405x5

*This is the first time that I was able to get 405 for a nice 5 and it felt like I could have done 435. Before my set I had my headphones blaring, felt like a psychopath, and killed the set without a problem.

Power Shrugs
335x5
365x5
405x5

My diet looked like this yesterday:


7:30 am:
2 eggs, 5 egg whites
wheat toast
12 oz milk

9:45 am:
2 tablespoons peanut butter
48 grms whey, 8 grms glutamine

12:00 pm:
1 cup brown rice
1 can tunafish

2:00 pm:
1 cup brown rice
1 can tunafish

4:30 pm
1/3 lb wheat pasta with shrimp sauce
Protein shake
5 grms creatine

**5:30 pm - Workout **

6:30 pm:
48 grms protein, 30 grms dextrose, 8 grms glutamine, 5 grms Creatine

7:30 pm:
Chicken with Marsal Wine Sauce
Garlic Mashed Potatoes
Mixed vegetables

10:00 pm:
24 grms whey, 12 oz milk, 8 grms glutamine
6 fish oil caps
 
xblitz44x said:
*This is the first time that I was able to get 405 for a nice 5 and it felt like I could have done 435. Before my set I had my headphones blaring, felt like a psychopath, and killed the set without a problem.
Click to expand...
Good stuff bro. 4 plates for reps is a milestone.

What were you listening to, if you don't mind me askin'?
 
Guinness5.0 said:
Good stuff bro. 4 plates for reps is a milestone.

What were you listening to, if you don't mind me askin'?
Click to expand...

Thanks for the encouragment. I was listening to Korn - Blind. The beginning of it gives me the chills and gets the adrenaline going.
 
Here is last Friday's workout:

Bench:
185x5
215x5
245x5
270x3
225x8

*270 felt extremely heavy. Not only did the weight feel like a ton but the joints in my shoulders and elbows felt sore. Can anybody recommend anything for that? A supplement? Maybe I need to warm up more?

Bent Row:
185x5
205x5
235x3
185x8

*235 felt easy. I should get 5 without a problem today (Monday)

Push Press
155x5
155x5
155x4

*The weight was good. The last rep on the last set I was unable to lock out (on two different attempts) because my triceps gave out.

Chins
x9
x9
x9

*I felt tired but satisfied at the end. Going for 10x10 this Thursday.

Today I feel a bit worn down and not focused. My shoulders still feel a little sore in the joints so I'm a little discouraged about my goal for 270x5 today. I think I'm going to change things up this Thursday to give my body a bit of a rest and just do 5x5 with 225.
 
xblitz44x said:
Thanks for the encouragment. I was listening to Korn - Blind. The beginning of it gives me the chills and gets the adrenaline going.
Click to expand...
Hell yeah. That whole CD is badass. Too bad they pretty much suck since then.

I highly recommend the song "Forest" by System of a Down as a PR song - it's on the 'Toxicity' CD. I bet I listen to that song 3-4 times per workout and I NEVER get tired of it :evil:
 
Jim, the warm-ups/progression look really good to me, that shouldn't be causing shoulder problems. Make sure you tuck your elbows into your lats when you descend, rather than flaring them. I obviously have never seen you flat bench, but flaring the elbows the whole time or too soon is a common cause of shoulder issues.

For the elbow, it may be just the hard training cycle catching up to you. I scanned real quick through your journal and I didn't see any type of triceps extension or skull crusher, which is GOOD, skull crushers and heavy extensions have caused more people elbow problems than I care to think about.

You'll get mixed reviews on glucosamine/chondroitin, but personally, I have found it to help a little bit. Your nutrition looks good. You get plenty of healthy fats, so I doubt lack of fat in the diet is causing joint issues.

I would definitely make sure the elbows aren't flared when you bench. For the elbows, hammer curls with a weight that allows 3 sets of 10-12 or so can do wonders for joint pain. You can do reverse curls if you don't like hammers also.

Good luck with that, and the training looks like it is coming along great.
 
Guinness5.0 said:
Hell yeah. That whole CD is badass. Too bad they pretty much suck since then.

I highly recommend the song "Forest" by System of a Down as a PR song - it's on the 'Toxicity' CD. I bet I listen to that song 3-4 times per workout and I NEVER get tired of it :evil:
Click to expand...

Awesome, I'll check it out. I'm always looking for new workout music.

I'm really into a lot of the 90's hard rock. Are you into The Deftones at all? They are great for workout music.
 
BiggT said:
Jim, the warm-ups/progression look really good to me, that shouldn't be causing shoulder problems. Make sure you tuck your elbows into your lats when you descend, rather than flaring them. I obviously have never seen you flat bench, but flaring the elbows the whole time or too soon is a common cause of shoulder issues.
Click to expand...

I tried to pay attention to my elbows to see if they are flaring but it was hard to tell. On the lighter sets, I'm sure I didn't; but for my heavier sets it got harder to concentrate on where my elbows were. I think I'll have to video tape.

Me and my workout partner's shoulders really took a beating on dips so instead of doing 4 working sets, we bumped the weight up a bit and just did 3.

Thanks for the input.
 
All morning and most of the afternoon yesterday I felt crappy and tired. I was almost positive that I wouldn't be able to complete the evening's planned lifts. It wasn't that I was talking myself out of it as much as it was that I felt like absolute ass. I took a nap on my lunch break at 2:35 and returned to work at 3:15 feeling better. I popped a caffeine pill hoping for a miracle and by 5:00 training time I was ready to go.

Here is what happened:

Bench:
135x5
185x5
225x5
245x5
270x5

*Someway, somehow I completed the 270 for 5 with ease. I could have gotten 275 for 5. Last Thursday, 270x3 felt SO heavy. I'm wondering now if we used the 55 lb bar instead of the 45 lb bar which would explain why 270x5 felt so easy today.

Bent Row:
135x5
155x5
185x5
205x5
245x4

*245 is a 20 lb jump from where I was last week. I usually make modest increments but something just felt right so I attempted it and did pretty well. I completed 4 reps without a problem, holding a 90 degree angle, but on the 5th rep I had to give the weight a little 'jerk' to complete it.

Dips:
bodyweight x 5
110x5
110x5
110x5

*Usually we do 4 heavy sets but both me and my partner's shoulders were pretty beat up so we decided to do 3 heavy sets and increase the weight a bit.

Chins:
45x5
45x5
45x5
45x5

*This was the first time I completed all 4 sets with a plate hanging.

Squats and Deads tonight.
 
Tuesday's Workout​

Squat:
185x5
225x5
245x5
275x5
335x5

*I accomplished what I set out to do. 10 lbs up from last week. All 5 reps were deep.

Deadlift:
225x5
275x5
315x5
425x5

*425 for 5 took quite an effort. I am considering going to sets of 3 for my heavy sets but but we'll see. 425 is 20 lbs up from last week's deadlift.

Seated Calf Raises:
90x10
135x10
180x5
180x5
180x5
90x20


Tuesday's Diet​

8:15 am:
1 Harvest Powerbar
1 pint skim milk

10:15 am
2 tablespoons peanut butter
40 grams whey, 8 grams glutamine

12:00 pm
1/2 lb pasta with chicken
1 pint milk

2:00 pm
2 cups rice
1 can chicken

4:15 pm
1/2 lb pasta with chicken
40 grams whey, 8 grams glutamine
5 grams creatine

**** 5:30 pm Workout ****

6:30 pm
50 grams whey, 30 grams dextrose, 8 grams glutamine
5 grams creatine

7:15 pm
1 piece salmon
garlic mashed potatoes
mixed vegetables
8 oz skim milk

I ate so much during the day. I just kept shoveling pasta into my mouth. By the time I got done dinner at 7:30 I really couldn't eat anymore. I was exhausted and passed out at 8:30 for the night.
 
I'm feeling really good today after Wednesday's rest night. I'm looking forward to moving some weight tonight.

It seems like every week I'm barely cranking out the scheduled 5 pound incremented weight. It's a good thing because I haven't missed, but it's starting to take a toll on my shoulders. Although my shoulders aren't sore anymore (thankfully), I'm still going to do a 5x5 with 225 tonight to take a little break from the constant heavy load. After a nice weekend I'll come back Monday and 270 for 5 should feel even easier than this past Monday. Maybe I'll just give 275x5 a shot depending on how the ramping sets feel.

I've been eating like an absolute slob lately; a lot of food, but certainly not of the 'clean' variety. Here's yesterday's meals:

8:00 am
48 gram whey protein, 8 grms glutamine
Harvest Powerbar

10:00 am
2 tablespoons of peanut butter
1 pint skim milk

12:00 pm
1 can chicken
2 cups brown rice
1 pint skim milk

2:00 pm
2 spicy tuna rolls
1 shrimp tempura roll
MMMmmmmmmmm

4:00 pm
1 can chicken
2 cups brown rice
48 grams whey, 8 grams glutamine
and a bloated stomach!

Unfortunately there was quite a bit of time until my next meal because the old lady had me shopping at Ikea. I hope that store burns down, FYI.

7:30 pm
1 baked potato
1 order of "Rib Tips"
1 order BBQ Buffalo Wings
French Fries
(We ate dinner at a place called Famous Dave's BBQ. Highly recommended!)

10:00 pm
2 tablespoons Skippy Natural peanut butter
24 grams whey, 12 oz skim milk, 8 grams glutamine

Boy, I think I just got fatter just typing that out.


In other news, incase you weren't aware, I had a blood test taken about a month back and my test levels came back at 111 L. The 'healthy' level for a man is between 290-850L or something like that. So two weeks later the doctor had me take a more extensive blood test, and a urine test.

He left a voicemail last night saying that my test results are in, and they are the same. He mentioned something about sending me to a urologist. The bad news is that I have the test levels of N'Sync, the good news is that maybe I'll be prescribed some hormone replacement stuff to help out. Keep your fingers crossed for me.

-Jim
 
I had a good workout last night even though I took it easy on the bench, and my workout partner called out on me.

Bench:
135x5
185x5

235x5
235x5
235x5
235x5
235x5

*I decided to toy with my hand position a little bit and found a grip that is very comfortable and that I think will help me take the load off of my shoulder. I just widened my hands about an inch more than usual and I felt my chest working so much more.

Bent Rows:
165x5
185x5
205x5
225x5
235x3
205x8

*Even though Monday I got 245x5, I felt myself coming out of my 90 degree stance a little bit to 'jerk' the weight up. I decided to lower it today in the name of good form.

Push Press
135x5
155x5
155x5
155x5

*Last week I did 155x5 for two sets but missed the last rep of the last set so I repeated it today and got it without a problem. That's a good sign.

Chins:
x10
x10
x9

*I was attempting 3 sets of 10 but the final rep I just hung there without moving no matter how hard I pulled. No problem. Next week. Do you guys suggest I attempt 3 sets of 10 next week, or add some weight and go for 3 sets of 8?

My diet was pretty much the same yesterday as it is everyday, except I had pizza for my 2:00 pm meal, and a healthy chicken/rice meal for my 7:30.

Incase anybody gives a shit, here are the supplements I'm taking right now.

-NOW Adam Multivitamin
-Universal Uni-Liver Dessicated Liver
-NOW C-1000 Vitamin C Caps
-Vanadyl Sulfate (I don't buy the shit, my friend didn't want his)
-SciFit Caffeine Pills (Every once in awhile for energy)
-Fish Oil Caps
-PrimaForce Glutaform Glutamine
-Higher Power Creatine Ethyl Ester
-ON Gold Standard Whey Protein

Today is squats, shrugs, calfs.
 
After a rough weekend of drinking, I'm back on track and ready for 275 tonight. It's so tough to remain on a good diet for the weekend. I wake up at noon on both Saturday and Sunday so I my first meal isn't until 12:30 pm. On Sunday I was hungover so my body demanded grease and I woofed down 4 slices of 4-cheese pizza. Delicious, yes; but not good for helping me accomplish my goals. I cleaned my diet up for the second half of Sunday and feel very good today.

During the week my diet has been great in terms of getting enough food. This is the first time I've had every meal planned, and trained my core consistantly and low and behold I'm as big and strong as I've ever been. Currently I'm at about 206'ish but the scale is moving up every week.

I'm going to stay with the Single-Factor plan I've been doing for another 3 weeks until my vacation to Punta Cana. When I return I'm going to start a 2-Factor plan. I'm not even going to bother cutting this year for summer. I need to put on some solid muscle first.

Friday's workout was a little weak. The squat was pretty good but my lower back was really sore for some reason; to the point where I had to skip shrugs.

Squat
225x5

275x5
295x5
295x5
295x5
295x5

Calfs Raises
180x10
180x10
180x10

Wish me luck tonight. I'm going for 275x5 on the bench; a milestone for me.
 
I just had to tell everybody that at this very second I am psyched as fuck and wound up on Redline. I'm ready to move serious weight in just a half-hour and eat anybody that stands in my way. No fucking around today gentlemen. :chomp:
 
Monday's Workout​

Bench:
135x5
185x5
225x5
245x5
275x5

*275x5 is a new personal best. Aside from last week, it seems that every week I just barely crank out the last rep of the last set. Then when it comes time to increase the weight I think: "I don't know how I'm going to be able to do this." Then I just push and the weight somehow goes up. I haven't gotten stuck yet. On Thursday it is 280x3.

Bent Row:
135x5
160x5
190x5
210x5
235x5

*Increased the 3 middle sets by 5 lbs.

Push Press:
135x5
165x5
165x5
165x5

*We skipped dips and did push presses this week because my workout partner was having problems with his shoulder and think dips might have had something to do with it.

I remember the first week we push pressed; 135 lbs made my entire body shake when trying to stabilize it over my head. Now 165 feels pretty easy.

Chins:
25x5
45x5
55x5
bodyweightx5

*We're working up to 90x5.

Monday's Diet​

7:30 am
2 Eggo whole wheat waffles
24 grms whey, 16 oz milk

9:30 am
2 tablespoons peanut butter
48 grms whey, 8 grams glutamine

12:15 pm
2 cups brown rice
1 cup chicken breast (30 grms protein)
1 pint skim milk

2:00 pm
Grilled chicken sandwich, honey mustard, american cheese
1 pint skim milk

4:15 pm
2 cups brown rice
1 cup chicken breast (30 grams protein)
48 grams whey, 8 grams glutamine

4:45 pm
1 can Redline
5 grams creatine Ethyl Ester

****5:30 pm Workout *****

6:30 pm
48 grams protein, 8 grams glutamine, 30 grams dextrose
5 grams creatine

7:30 pm
London Broil
Garlic Mashed potatos
Peas

10:00 pm
3 tablespoons peanut butter
24 grams whey, 16 oz skim milk
 
Just got done NAILING 455x5 on the deadlift like it was nothing. I was actually trying to choose a weight that I wouldn't be able to do to see what my max is. Apparently 455 isn't it. Also, I weigh 213 which is about a 7 lb jump from where I was a week and a half ago.

More details on the entire workout to come...
 
Good shit! You should get in on me and Illuminati's race toa 600 dead.

On second thought, don't, 'cause I don't want to come in third place :rainbow:
 
Guinness5.0 said:
Good shit! You should get in on me and Illuminati's race toa 600 dead.

On second thought, don't, 'cause I don't want to come in third place :rainbow:
Click to expand...

Some friendly competition sounds fun. I just have to figure out a way that I can video tape. Is there a thread for the race?
 
Tuesday's workout was great. I had a nice squat and deadlift and finished up with some nice shrugs.

Squat:
225x5
245x5
275x5
315x5
345x5
295x8

Deadlift:
225x5
315x5
365x5
455x5

*I was almost positive that I wasn't going to be able to pull 455 from the floor but something 'clicked' when I was setting up, I flew off the handle and nailed it. I was actually only aiming for 3 but it felt so good and I was so fired up that I banged out the extra 2.

Shrugs:
315x5
405x5
455x5

475 for 3 on deads next week...
 
xblitz44x said:
Some friendly competition sounds fun. I just have to figure out a way that I can video tape. Is there a thread for the race?
Click to expand...
Digital cameras generally allow for video - you're limited by the sie of the memory card. I've got a cam w/out a card, and the internal memory is only 16mb, which is good for a minute or so. You can get up to 1 gb cards.

There's no dedictaed thread at this point, but I may make it the topic of my next journal. So jump on in if you wish :)
 
So it looks like I hurt my back pretty bad, somehow. I woke up last night at midnight and I couldn't move without a shooting pain coming from across my back and winding up tightening my chest. The best way that I can explain it is if I had a ring around the center of my chest all the way around my back. When I'd move the ring would tighten up and squeeze.

I think BigNate73 summed it up with this:

posterior serratus. usually happens in people with low transverse stability. the bar could have windmilled slightly on your deadlift and made it vulnerable.

Except I think I 'windmilled slightly' on my shrug instead of deadlift. The bottom line is that I couldn't sleep at all last night and it is still killing me today. I am debating on whether I should work out today to at least get my bench and some chins in but I don't know.
 
You remind me of that scene in Monty Python and the Holy Grail:

King Arthur: [after Arthur's cut off both of the Black Knight's arms] Look, you stupid Bastard. You've got no arms left.
Black Knight: Yes I have.
King Arthur: *Look*!
Black Knight: It's just a flesh wound.

Take some time off dude :)
 
anotherbutters said:
Take some time off dude :)
Click to expand...

Thanks for advice. I took it and it worked.

So after skipping my workout on Thursday, Thursday evening my back started feeling a little better but it killed me again through the night into Friday. I had to skip Friday's workout as well. After work I felt much better though, and by the nighttime there was no pain at all. I slept like a baby through the night and woke up feeling great on Saturday; so I decided to hit the gym.

Squat
225x5
275x5

305x5
305x5
305x5
305x5
305x5

*My back felt great. I felt no pain and actually felt stronger than the previous Saturday.

Bench
135x5
185x5
245x3
280x3

*I missed my bench on Thursday and I felt bad about it. I wanted to make sure to hit my heavy for 3 this week and succeeded with 280. I have to bench again today (Monday), so I didn't bother doing the usual final set of 8.

Barbell Curls
95x5
135x5
135x5
135x5

*I haven't done much direct arm work since I started this program on March 1st so I decided to throw in some curls.

Calf Raises


I had a pretty good weekend from a diet standpoint, which is rare. And I feel great today after being juiced up on plenty of pasta and rice. I'm going to go in there tonight and try for 280x5 but it's going to be quite the challenge. I know I'll nail the first 3 reps but the last 2 are going to be tough.
 
Yes that was Saturday's workout. I hope it was enough too. I've felt great since Friday night; not an ache or bit of soreness. I'm going to Punta Cana in two weeks for 7 days so my back will have plenty of rest then.
 
I got stuck at a stupid Little League Baseball meeting last night until almost 9 pm and couldn't make it to the gym. I was so disgusted and frustrated because I was in the mood to train all day. I went home and did push-ups for a half hour to do *something*. Tonight is squat/deadlift night. Gunning for 365x5 squats, and 475x3 on the deadlift
 
It felt great to hit the gym tonight. The weather is starting to get nicer, it's staying light longer...I just feel like I have so much more energy in the spring/summer than I do in the cold, dark winter. I'm not going to recite a poem, I promise.

Squats:
185x5
225x5
275x5
315x5
365x3

*315 felt like a cake walk. Ever get in a groove so much with squats that you find the wait almost bouncing at the top because you're exploding so quick? That's how 315 felt. 365 felt heavy but it was manageable. It was the first time that sort of weight was sitting on my shoulders in a long time so I wasn't as confident and comfortable with myself. Next time I'll hit it for 5, nice and deep.

Deadlift:
225x5
315x5
365x5
405x3
475x3

*I was definitely working hard for 475 but it went up without a pause or delay. I'm actually ahead of schedule with my deadlifting goals. I want to be at 500 for 3 for the the final week. I feel I could probably get it next week, but I still have another week after that to work with. Does anybody know if it would be better to just attempt it two weeks in a row, or should I throw some sort bridge in between so it's not quite a drastic jump next week?

Calf Raises:
x6
x8
x12
x20

My Meals​

8:00 am
Harvest Powerbar
1 Quart Skim Milk
Multivitamin, 6 dessicated liver pills, Vit-C

10:00 am
1 cup rice
1 cup chicken breast
1 pint skim milk

12:00 pm
3 tablespoons Skippy Natural Peanut Butter
48 grams whey, 5 grams glutamine

2:00 pm
1 cup rice
1 cup chicken breast
1 quart skim milk

4:30 pm
3 tablespoons Skippy Natural Peanut Butter
48 grams whey, 5 grams glutamine
5 grams creatine ethyl ester

****5:30 Workout****

6:30 pm
50 grams whey, 8 grams glutamine, 20 grams dextrose
5 grams creatine ethyl ester, gatoraid

8:00 pm
General Tso's Chicken
Shrimp Fried Rice
1 Quart milk
Fuck you guys, I was hungry.

10:00 pm (now)
3 tablespoons Skippy Natty Peanut Butter
16 oz skim milk, 24 grams whey
6 fish oil caps
 
I love General Tso's chicken with fried rice, and I love milk.....however, I don't know if I love them in the same meal, lol.

With the deads.....lets see......it's tough to make a suggestion because only you know how 475 felt. If you really think 500x3 is ready, do it. If it were me, I'd do it, then maybe try 510 or something the final week. That's just me though, you need to do what you feel is best, but I'd have 500 on there next week if it were me.
 
BiggT said:
I love General Tso's chicken with fried rice, and I love milk.....however, I don't know if I love them in the same meal, lol.

With the deads.....lets see......it's tough to make a suggestion because only you know how 475 felt. If you really think 500x3 is ready, do it. If it were me, I'd do it, then maybe try 510 or something the final week. That's just me though, you need to do what you feel is best, but I'd have 500 on there next week if it were me.
Click to expand...

Ugh, you think last night's meal was bad....

I just had my final meal of the workday. I finished up the General Tso's and ate 3/4 can of kidney beans and washed it down with a quart of milk. There are only a few times in a man's life when he feels like he has to piss, shit, and puke at the same time - this was one of those times.

I'm going to go for the 500 for 3 this week. I can actually feel myself getting bigger and stronger and I think it would be a waste of a week to slow the intensity down just because I'm a week ahead of schedule. Thanks again.
 
xblitz44x said:
Ugh, you think last night's meal was bad....

I just had my final meal of the workday. I finished up the General Tso's and ate 3/4 can of kidney beans and washed it down with a quart of milk. There are only a few times in a man's life when he feels like he has to piss, shit, and puke at the same time - this was one of those times.

I'm going to go for the 500 for 3 this week. I can actually feel myself getting bigger and stronger and I think it would be a waste of a week to slow the intensity down just because I'm a week ahead of schedule. Thanks again.
Click to expand...
warning: the following actions have been performed by experts. do not attempt this at home.
i remember a few yrs ago, i got back from the gym in the evening. first thing i ate was mango and drank some tropicana! then a few mins later, milk with whey protein. lots of water. then about 45 mins later, i was sitting with my friend and he pulled out beer. i refused first and then relented after a bit of cajoling. i put down a six pack in the next 90 mins! immediately after the beer, there was dinner - rice, chicken, fish, salad... ate a huge amount. then desert - extra sweet chocolate soufle... had 3 helpings. lots of water with that BTW. i got home a few mins later and the first thing i did was puke out every bit of crap in my stomach! :sick:
 
Re: Jim's Shyt-Kicking Diary of a Muscle Maniac Freak that Eats Children

I've just looked back through your past few weeks. You're making some great progress.

I've had that where you push so hard in the squat that the bar rattles as you hit the top. I'm not sure whether it was pure aggression or just panic at the slowing-down point.

Good Luck with the 500.
 
silver_shadow said:
warning: the following actions have been performed by experts. do not attempt this at home.
i remember a few yrs ago, i got back from the gym in the evening. first thing i ate was mango and drank some tropicana! then a few mins later, milk with whey protein. lots of water. then about 45 mins later, i was sitting with my friend and he pulled out beer. i refused first and then relented after a bit of cajoling. i put down a six pack in the next 90 mins! immediately after the beer, there was dinner - rice, chicken, fish, salad... ate a huge amount. then desert - extra sweet chocolate soufle... had 3 helpings. lots of water with that BTW. i got home a few mins later and the first thing i did was puke out every bit of crap in my stomach! :sick:
Click to expand...

That's an inspiring story. I almost puked just listening to that story. I'm starting to believe that milk is the catalyst for most of my upset stomach issues. I guess my intolerance for lactose doesn't help.

PS: I'm so full right now...again. Every two hours I'm eating and eating. I'm around 220 now. My goal is about 230-240 which would be a 40 lb increase from where I started...natural. Just goes to show you what a GOOD workout program and a solid diet can do for an average guy like myself.
 
Monstrous stuff. GL with 500, sounds like you'll breeze through it.

silver shadow said:
warning: the following actions have been performed by experts. do not attempt this at home.
i remember a few yrs ago, i got back from the gym in the evening. first thing i ate was mango and drank some tropicana! then a few mins later, milk with whey protein. lots of water. then about 45 mins later, i was sitting with my friend and he pulled out beer. i refused first and then relented after a bit of cajoling. i put down a six pack in the next 90 mins! immediately after the beer, there was dinner - rice, chicken, fish, salad... ate a huge amount. then desert - extra sweet chocolate soufle... had 3 helpings. lots of water with that BTW. i got home a few mins later and the first thing i did was puke out every bit of crap in my stomach!
Click to expand...

rofl
 
Thanks for the encouragment,

Good workout tonight. I felt heavy, which was great for everything except chins :eek2: Either my scale at home, or the scale at the gym is off, because the scale at the gym says 213 and the scale at my house says 222. The stupid scale at the gym is on a carpet so the weight goes back and forth since the scale isn't settled on the ground. The bottom line is that I know I'm gaining weight and getting stronger.

Bench:
135x5
195x5
245x5
265x5
285x3
235x8

*285 wasn't too bad at all. I could have gotten at least 4. The 235 was such a breeze. I probably should have done at least 240... maybe even 245.

Bent Row:
155x5
195x5
215x5
245x5
265x3
205x8

*245 was going to be my heavy set but it was such a joke. I kept perfect form and was in such a "zone" that I feel like I could have got 8. I went to 265 which definitely put me in my place. I got 3 but on the last rep I pulled out of my stance just a little bit. Better luck next time.

Push Press:
135x5

185x5
185x5
185x5

*I was going to go to 175 for 5 but my lifting partner talked me into 185. i did get all 3 sets for 5 but by the 3rd set I was so exhausted and burned out that the last 2 reps were really a bit of a mess. I'm going to reattempt it next week.

Chins:
x10
x10
x10

*I finally did complete all 3 sets for 10 reps which I couldn't do two weeks ago. On top of that, I'm about 5 lbs heavier. By the last rep of the last set my bicepts and forarms were so pumped that they would have ripped out of my skin had I attempted an 11th.

2 more bench sessions left until the end of the training cycle. 300 here I come!
 
You're making some great progress.....from a lifting standpoint, if you get your bodyweight up to 240, your squats and presses will go through the roof because your leverages improve so much......I'm a little under 6', but I have a monkey-like 77" wingspan, so I really need to get heavy to balance out my leverages, I usually stay heavy until I can't stand it anymore, then trim down a little, but at my height with my proportions, when I am less then 240ish, I feel like I have to push the bar about 5 miles on squats and presses.

You have a lot to be proud, man, your progress is almost unreal.
 
BiggT said:
You're making some great progress.....from a lifting standpoint, if you get your bodyweight up to 240, your squats and presses will go through the roof because your leverages improve so much......I'm a little under 6', but I have a monkey-like 77" wingspan, so I really need to get heavy to balance out my leverages, I usually stay heavy until I can't stand it anymore, then trim down a little, but at my height with my proportions, when I am less then 240ish, I feel like I have to push the bar about 5 miles on squats and presses.

You have a lot to be proud, man, your progress is almost unreal.
Click to expand...

Thanks for your encouragment. I can't see myself hitting even 230 lbs any time soon but I'll take a little at a time.
 
I went to the gym on Saturday afternoon with the intentions of squatting 315 lbs for 5 sets of 5. I didn't feel myself though. I felt weak and tired. I brought my girlfriend, which meant I had to make sure she was occupied and couldn't fully concentrate on my sets, and on top of that there were no squat racks available so I felt a little more nervous and weary. I didn't have a horrible workout but I didn't feel connected to the weights and therefore didn't achieve my goal.

Saturday's Workout​

Squat:
135x5
185x5
225x5
245x5
275x5

315x5
315x5
315x5

*I may have been able to get 315 for two more sets but if I failed the weight was going to come crashing down on the floor. I had that in the back of my mind during every rep.

Good Mornings
135x8
135x8
135x8

*I'm not much of a good morning guy but I want to start doing them to help with my deadlift. What types of weights should I be using? Does anybody have any videos of people performing a correct GM? I'm almost positive that I'm performing it correctly but I'd like to have some reassurance.

Calf Raises
x10
x10
x10

Tonight I'm going for 280x5 on the bench.
 
This program is about as fun as it gets, isn't it...ESPECIALLY when you are purposefully putting on weight!!!
 
xblitz44x said:
*I'm not much of a good morning guy but I want to start doing them to help with my deadlift. What types of weights should I be using? Does anybody have any videos of people performing a correct GM? I'm almost positive that I'm performing it correctly but I'd like to have some reassurance.
Click to expand...
http://www.joeskopec.com/assist.html

It's under 'Squat Assists' and you'll wanna 'right click/save target as...' to get the whole thing.
 
Last edited:
Thank you gentlemen.

Guinness, I know you talk about going heavy with Good Mornings. How heavy are you speaking of? I know 135 is joke weight but I haven't done them much before and I was wondering just how much I should be incrementing. We seem basically in the same ballpark in regards to the deadlift so I'm just curious.
 
I've done 415 for a single, but it took a while to get comfy with GMs. Truth be told, the single w/ 415 probably wasn't the bet rep ever - lowered it fine, but dipped under it a bit to get it back up. I can do 315 for 8 or so reps no problem. Also, it seems like the best reps are numbers two and three of a heavy triple - the first rep is a 'rehearsal' :p

The funny thing is that once I started putting weight on the bar, my form actually improved. There's no guessing as to when it's time to stop the descent with four plates on your back :)
 
I felt pretty unattached to the weights yesterday which makes me worry a little bit. I completed all of my goal weights and got out of there in one piece but every pound felt heavy. I got completely piss drunk on Saturday evening to the point of throwing up, which was a huge mistake, and I think it might have something to do with my state yesterday.

I need to get my head in the game though and stop with the late, drunken evenings.

Monday, April 10th​

Bench Press:
135x5
205x5
245x5
280x5

*280 felt a little tough but it wasn't too bad. I'm so sick of benching in the 2's. Enough is enough.


Edit: Whoops, forgot bent rows

Bent Rows:
155x5
195x5
225x5
245x5

Push Press:
135x5
185x5

*185 felt really heavy which shouldn't be.

Dips:
Bodyweightx5
45x8
90x8
90x8

*God I love dips. They leave the entire upper body shattered.

Chins:
25x5
45x5
70x4
bodyweight x 8

*I could have attempted a 5th with 70 lbs but I know I wouldn't have got my chin up over the bar.


I have a date tonight with 500 lbs. Wish me luck!
 
Guinness5.0 said:
The funny thing is that once I started putting weight on the bar, my form actually improved. There's no guessing as to when it's time to stop the descent with four plates on your back :)
Click to expand...

I'm pretty sure that if I leaned forward like that with 405, I'd get folded completely in half like a cartoon.

And didn't I just read about your "weak lower back"?
 
xblitz44x said:
And didn't I just read about your "weak lower back"?
Click to expand...
"Weak", in that case, is a relative term :D

Seriously though, the 'cheater move' I used when I got heavy with 'em was to dip my hips after the negative and use my hips/legs to get the weight up (I have a vid of 415, but it's on my phone so I can't post it - trust me, the rep was a bit of a cop-out in terms of low back usage). I'll be focusing on doing GMs perfectly from now on, so we'll see how much I can put up without letting my strengths taking over on the movement.
 
Guinness5.0 said:
"Weak", in that case, is a relative term :D

Seriously though, the 'cheater move' I used when I got heavy with 'em was to dip my hips after the negative and use my hips/legs to get the weight up (I have a vid of 415, but it's on my phone so I can't post it - trust me, the rep was a bit of a cop-out in terms of low back usage). I'll be focusing on doing GMs perfectly from now on, so we'll see how much I can put up without letting my strengths taking over on the movement.
Click to expand...
can't you use a data cable/ blue tooth/IR to transfer the vid to your PC?
 
So the problem I had yesterday about not being focused and the weights feeling extra heavy was certainly not an issue tonight. I felt determined, focused, and connected. Although the numbers don't read "Phenomenal!", the workout was one of the best I've had in awhile.

Tuesday, April 11th​
​

Squat:
185x5
225x5
245x5
275x5
315x5
335x5
365x4

*I got 365 for 3 last week but I wasn't satisfied with the reps. The 4 reps today were extremely deep and I felt like I controlled the weight much better than last time.

Deadlift:
135x5
225x5
315x5
405x3
500x3

*So I'm officially part of the 500 lb Deadlift Club, if such a club exists. The weight felt heavy, I won't lie - but I had my headphones blaring and was in such a zone that it went up with the quickness. I figured, since I'm already holding the weight, I might as well crank out two more reps.

I'm realizing that the weight increases in my DL are becoming more and more difficult and very soon I'm going to encounter a weight that I can't pick up off of the floor. At that point I'm going to probably restructure my plan so that I don't squat first, and that on the day before I'm not push pressing or bent-rowing.

I feel great tonight and am looking forward to making some more progress in my final week of the program.

Jim

PS: I appreciate everybody's advice and encouragement. And thanks BigT for talking me into 500 today instead of next week.
 
xblitz44x said:
*So I'm officially part of the 500 lb Deadlift Club, if such a club exists.
Click to expand...

PM me the info and your t-shirt will be in the mail.....That is one serious milestone you hit today. Your progress is inspiring and I check out your journal to gain motivation. You've had 500 for reps in you for a little while, you just pulled it all together at the right time.
 
Jim's Through-the-Roof, Ass-Kicking Journal

Awesome work. I'd agree that it's looked for a little while as though it was there for the taking.

Congrats.
 
Today I had my appointment with the urologist to address my low test levels (111L and 190L during two different tests). He thought I'd do well with hormone replacement and prescribed me medication called AndroGel which is testosterone that you rub into your chest/shoulders that gets absorbed into the body. He recommended 5 grams of gel everyday. I'm wondering how (if it all) this will effect my training. Hopefully for the better...

Tonights workout was pretty nice. It started off slow with a crappy bench but got better.

Thursday, April 13th​

Bench:
135x5
185x5
225x5
255x5
290x2 (needed a little help on the 3rd rep)
245x8

*290 felt really heavy when I took it off the rack and, because of some shoulder pain, I lowered the bar extremely slow which I think caused me to fatigue too much to finish my third rep. 245 felt nice.

Bent Row:
145x5
195x5
215x5
235x5
255x5
225x8

*255 felt pretty easy for being the 'heavy set'. I was only shooting for 3 but was in a zone. With 225x8, the weight felt light but it was so difficult to touch to my stomach because I had such a pump in my lats.

Push Press:
145x5
165x5
195x5
215x3
165x8

*How some of you crazy sons of bitches have push pressed in the 300's is beyond me. Just amazing. 215 felt like it was going to stomp me into the floor. The good news is that it's a 30 lb jump from what I did last week.

Chins:
10lbsx8
10x8
10x8

Tomorrow I'm going to squat 5x5 with 325 and enjoy some calf work. Next week is my last week for this program; then I get to lay in a jacuzzi and nurse my battered joints for an entire week in Punta Cana. I'll post pictures for those who are interested.

Thanks for the support.

Jim
 
Rather than movng over to artificial test with the androgel, has the doctor examined or discussed regimes to restimulate your natural test production, maybe using HCG and SERMs, such as clomid?

It might be worthwhile your taking a read through the PCT forum on here, all of it, especially anything from Jenetic.
 
blut wump said:
Rather than movng over to artificial test with the androgel, has the doctor examined or discussed regimes to restimulate your natural test production, maybe using HCG and SERMs, such as clomid?

It might be worthwhile your taking a read through the PCT forum on here, all of it, especially anything from Jenetic.
Click to expand...


Hey Blump, the doctor didn't say anything about HCG or SERMs. I've had issues since I was young - probably 19'ish. The doc said something about part of the brain that produces testosterone. He's having me take an MRI to see what's going on.

What would the benefit be to use HCG over a test supplement?
 
HCG is used to stimulate your own test production. The problem with a test supplement is that it's like giving up on your own test. If your own test really is done for then there's no choice but to supplement but the downside to supplementing is that it will shut down your own production even further and eventually to zero. Beyond that point the various systems will continue to atrophy and you'll have to spend the rest of your life on synthetic testosterone.

I was really just asking whether the doctor had explored attempting to stimulate your HPTA (hypothalamus-pituitary-testicular axis) to ramp it up a gear or whether he'd just gone straight to supplementation. I'm no expert on any of this and a read through the PCT forum will make you as well-informed as I am.

By the way, it's not the brain that produces testosterone. Your hypothalamus and pituitary produce luteinising hormone (LH) and follicle stimulating hormone (FSH) which act on your Leydig cells and Sertoli cells in your testes to produce testosterone and promote spermatogenesis.

and the name's not Blump ;)
 
blut wump said:
and the name's not Blump ;)
Click to expand...

Whoops! Sorry about that. ha. :worried:

It sounded to me like the doctor explored a few different possibilities then decided on supplementation. He actually called a hormone specialist since my LH levels were very low as well and the specialist also agreed to start me on supplementation and in the meantime try to figure out if there is a cause for my low levels.

And from your explanation, supplementation sounds like a scary thing. I'm worried about fertility.
 
Testosterone supplementation has been explored as a means for fertility control. I think they've pretty much abandoned it now since there was a word for those who relied on it - "Dad". Apparently, it showed promise but wasn't entirely effective, from what I recall reading.

While on the androgel you are, effectively, juicing. After about three weeks the testes stop producing testosterone and you should start to notice some testicle shrinkage. After about 8 to 12 weeks the pituitary and hypothalamus give up their part of the job too. Beyond that there's progressive atrophy of the various systems.

Like I mentioned, read through the PCT forum.
 
Friday's workout was pretty good but I started having some pain in my left knee on my 4th set of squats. When I went down to the bottom I felt pressure, then when I went back up I felt a sharp pain in the knee. I only felt this when there was weight on my back. I'm hoping it was just some sort of kink that will go away with some rest but I'm not sure exactly how to proceed considering it's my last week of the SF program this week. Here are the stats from Friday:

Friday, April 14th​

Squat:
185x5
225x5
245x5
275x5

315x5
325x5
325x5
325x4 - This is the set where I noticed my knee hurting...didn't finish last rep.
315x5

Good Morning:
135x5
155x5
185x5
185x5

Calfs
 
Since this is my last week on the SF program, I decided to test my 1 RM on the bench. I was going to do this on Thursday but my upper body is so shot that I wanted to get it over with last night and leave about two weeks to rest and recover before I start the DF 5x5. Overall I am happy with it. My bench has always been a pathetic weak point for me but yesterday's bench left me pretty satisfied.

Monday, April 17th​

Weight: 220 lbs

Bench Press:
185x5
225x5
245x3
275x2
300x1
315x1
325x0
255x8

*300 felt easy. 315 went up without hesitation. I JUST missed 325. My spotter had to just get his fingers under the bar halfway up and I finished it. I think if I would have skipped 315 I would have nailed 325. I can't wait until my god damn shoulders heal. 255x8 was a perfect set. It feels good because I just barely got 245 for 8 last week. Progress progress.

Push Press:
135x5
155x5
195x5
195x3
155x5

*I just couldn't lock 195 out on the last set. I felt like such a puss .
:rainbow:

I was going to dip but the workout was already an hour and 15 minutes and I was mentally and physically drained from maxing out. I am going for my 2-rep max on the squat tonight, as well as doing some rows and chins.

Diet:​

7:30 am:
25 grams whey, 16 oz 1% milk, 5 grams glutamine
3 tablespoons peanut butter

10:00 am:
1 can tuna fish
1.5 cups brown rice
1 quart milk

12:00 pm:
48 grams whey, 5 grams glutamine
2 tablespoons peanut butter

2:00 pm:
1/2 lb ham
1 can kidney beans
1 quart milk

*My stomach was a real treat in the afternoon.

4:15 pm:
1 can tunafish
1.5 cups brown rice
1 quart milk
5 grams creatine

****5:30 pm Workout****

6:45 pm:
48 grams whey, 25 grams dextrose, 5 grams glutamine
5 grams creatine

8:00 pm:
All-you-can-eat shrimp fajitas - wonderful!

10:00 pm:
24 grams whey, 16 oz 1% milk, 5 grams glutamine
2 tablespoons peanut butter
 
I have pressed 315 about two years ago so it's not a PR. Hopefully that record will fall during the next training cycle. 335-340 would be reeeally nice.
 
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