3 day split, ala Cornholio

[spentagn]

Started today. Current stats are 5'9" 205 lbs, and approximately 13.5% bf. This is also my first day off cycle, which consisted of Genepharm Stromba @ 50mg ed for six weeks, and fina @ 200mg ed for wks 3-5. Proviron was also included when I remembered

SL Deads
1 x 20 @ 185
Grip failed on rep 17, had to re rack and do the next 3. Need to take straps next time and go heavier.

Dumbell shoulder press
1 x 5 @ 60
1 x 5 @ 65
3 x 5 @ 75
Pinched a nerve in lower left side of back on one of my sets (3rd or 4th I think), made it difficult to balance weight and painful on squats.

Squats
4 x 3 @ 245
1 x 3 @ 265
Weight was too light, but nerve in back was killing me. I'll probably use 275 for my sets on friday.

Goals: I want to shed some more fat while I'm off. I lost about 3% bf in my six weeks on, and I'd be happy with another 1% or so in the next month. I'll be taking 1mg liquidex along with my clomid, or until I run out. I'll also be using yohimburn on my love handles. Diet will be nothing special, as it seems eating less is the only way for me to lose fat. I'll keep relatively low carbs, but nothing dramatic. Definitely under 100g/day, most likely under 50. As I don't have the money for protein shakes right now, I'll be relying on real food for my nutrients, plus a multi and assorted supplements.

 

[Mike P.T.]

Good luck bro.

 

[spentagn]

Thanks Mike.

Did 30 min cardio yesterday morning. Calves were pretty sore.

Today's workout consisted of the following:
Barbell rows
1 x 5 @ 185
2 x 5 @ 225
2 x 5 @ 245
I never have gotten the form down perfectly on these. My lower back always gets too pumped to really bend over for them. I could easily do more weight if I could get the form down.

Bench Press
5 x 5 @ 245
I usually go heavier, but I am exhausted from this routine. Plus, I am restricting my calories, which makes it difficult to actually complete all the sets.

Dead lifts
1 x 20 @ 225

The first 10 went ok. The last 8 were excruciating. Back and right leg started to cramp the last couple of reps, but I stuck to it. I've come close to puking numerous times, but never until now was I forced to lie on the ground to avoid passing out. I hate Cornholio.

 

[The Shadow]

I hate Cornholio.

.....the "in" thing to do nowadays.

 

[spentagn]

Friday's workout went well.

Shrugs
1 x 5 @ 225
1 x 5 @ 275
1 x 5 @ 315
2 x 5 @ 365

Curls
5 x 5 @ 125

Dips
BW plus 90
5 x 5

Squats
5 x 5 @ 245
Squats were too light, but I wanted to follow the program.

Weight hasn't changed much, even though I've been eating like a mad man, and eating EVERYTHING. I actually went down to 198 on Thursday. Took Saturday and Sunday off. I don't know if I'll continue this routine though, as I unexpectedly got some crystal dnp I'd like to take. I may come back to this during the winter to add some more size.

 

[Mike P.T.]

You're workout seems rather unorthodox. Either way as long as it works for you that's good. You will never know unless you try. How's it coming along so far?? Can you please elaborate on it. Explain the bodypart sequence and days worked out per week. Seems like not much per workout and it focuses on all the muscle groups sufficiently but due to lack of volume per workout im assuming you do these overall body routines several times a week yes??

 

[spentagn]

Mike, I'm following a workout outlined here. And yes, it is rather unorthodox, but it kept me sore for all of last week.

 

[Mike P.T.]

Seems interesting. Well make sure to keep updating to let us all know your progress.

 

[spentagn]

Decided to tough it out for as long as possible and continue the program. I took 200mg crystal dnp this morning, and it was working against me in the gym today. Really limited my shoulder presses due to lack of energy.

SL Deads
1 x 20 @ 225
Excruciating pain at the end of this one.

Dumbell shoulder press
5 x 5 @ 65
Back was really pumped for all of these sets, making it somewhat painful to stabalize the weight. Really wanted to go heavier.

Squats
5 x 3 @ 275
Used a belt for the first time, really helped my lower back, which still hurt from the deads.

Seated Calf raises
1 x 20 @ 100 lbs
Three second pause with each rep.

 

[The Shadow]

Decided to tough it out for as long as possible and continue the program. I took 200mg crystal dnp this morning, and it was working against me in the gym today. Really limited my shoulder presses due to lack of energy.

SL Deads
1 x 20 @ 225
Excruciating pain at the end of this one.

Dumbell shoulder press
5 x 5 @ 65
Back was really pumped for all of these sets, making it somewhat painful to stabalize the weight. Really wanted to go heavier.

Squats
5 x 3 @ 275
Used a belt for the first time, really helped my lower back, which still hurt from the deads.

Seated Calf raises
1 x 20 @ 100 lbs
Three second pause with each rep.

Make sure you stay hydrated on the DNP.

This program is brutal despite it's simplicity.


Stay motivated!!!

 

[spentagn]

Forgot, I did 30 mins cardio yesterday am before starting dnp. I also did 30 mins today low impact cardio. I've felt suprisingly cool today, despite taking in hundreds of grams of carbs. Breakfast consisted of 4 Grands cinnamon rolls and factory made chocolate milk. Lunch was a philly cheese steak sandwich and chips with a diet coke , leftover plain chicken fried steak a couple of hours later, two ego waffles and hour after that, and a 1/3 lb burger (96% fat free) with cheese and a little ketchup, no bun. I also just put in a Mrs. Smith's deep dish apple pie. Oh, yeah, down 2lbs of water since yesterday's weigh in.

 

[The Shadow]

Good deal.

At 200 mg /ED you shouldn't have any problem with the carbs making you too hot....

 

[spentagn]

Wanted to udate last night, but the site was down. Here's what I did:

Barbell Rows
5 x 5 @ 245

Bench Press
6 x 5 @ 225
Weight wasn't heavy enough, so I decided to do an extra set. I really need to find a consistent spotter I can trust.

Deadlifts
1 x 20 @ 245
PAIN

Donkey Calf-raises
2 x 20 @ 180+ machine, 3 second pause on each rep

Finally ate well last night. Had isopure w/ milk and fruit after workout, est. 60g protein. 90 mins later, ate large can of albacore tuna with a little hot sauce (approx 5 cals added). 37.5g protein, 4.5g fat, 1g carbs.

This morning, 1 hr after waking did 30 mins cardio. Will probably do another 30 mins tonight. Weighed in at 203 this morning, only ate a bananna.

 

[spentagn]

Did another 30 mins cardio yesterday, that was fun.

Finished Friday workout today. Due to a pinched something or other in my right shoulder, I didn't do the dips. Instead, I got some limp wrist to "spot" me on some reverse grip bp. Did a horrible job, though he did try to rub his bean bag on my forehead. After that, did some close grip so as to do SOMETHING for my tris.

Shrugs
5 x 5 @ 365
This is the highest I'm comfortable going right now. Even with straps my grip begins to fail on the third or fourth rep. My new $40 gloves didn't help, either.

Cambered-bar curls
5 x 5 @ 125

Tri work, already explained

Squats
5 x 5 @ 275
Went ahead and bought a belt, it helps tremendously. Good weight to use.

I think this program is a little much to be running on dnp. I was too warm tonight. I think I'll go back to a different program, but still incorporate squats twice per week. I will most likely try this program again though, as my wife enjoys the Friday routine. I just need her to work on deads, of both varieties.