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Starting a log, training like a madman to work out my anger!

NoFatChicks91

NoFatChicks91

New member
My stats are 6'4 and about 185-190 lbs.
Yesterday worked out for a total of 4 hours. It was split up obviously. Did back workout, then arms workout, then came back in that night and did some 5x5 front squats, back squats, power cleans, calves and some more shit.

I train typically for an average of 3 hours a day and I go all out.

Lately I'm going like crazy because I'm trying to forget about this crazy ass chick I was with and the gym is all I can do to get my mind off it it.

My routine looks like this

Monday - Arms/ Abs
Tues - Legs
Weds - Chest / Arms/ Abs
Thurs - Shoulders
Fri - Back/ Arms/ Abs
Saturday - Whatever the hell I want as long as it's not a muscle group I worked in the past day / Cardio

You will notice I'm working arms 3 times a week. But that's only at the moment. I am doing this "over reaching" Program that I've done in the past and got sick results from.
Bodybuilding.com - 6 Weeks To Sick Arms

I have had time to workout twice a day but college starts again next week, so I'll have about a 3 hour time period between work and class. I'm still gonna kill that shit as much as I can

FYI I'm on letro trying to reverse minor gyno, but I'm still making gains in the gym, not so much in body weight but strength so I'll log it.

I try to do a 20-30 min cardio session after workouts 3-5 times a week.

I'm going to the gym today but there isn't much I can really do except cardio, abs, and calves. The rest of my body has been destroyed for the week.

Don't count calories, I just eat clean as fuck and have 30 lbs of bulk whey protein I take on top of it. I eat till it hurts. Haven't gained any fat from doing this either :) Idk what my bf percentage is but my guess would be around 12%

I'm ready to work out some pain at the gym! Feel free to follow
 
Well, today was shorter and easier since I couldn't do much.

The point of Saturday is to just get in the gym and do SOMETHING.

I hit machine pec flies first, because I feel it's easier to do the movement on a machine while using less biceps, since I worked them yesterday.
I normally do flies after chest workouts 5 sets flat bench, 5 sets incline, and 5 sets decline. So I starting on flies today I was able to lift WAY more than I've ever done before. I normally stay in the 130-145 lb range.

Machine flies
Warmup - Set 1. 12x 130lbs Set 2. 12x 140 lbs
Working sets- 10x 150 lbs / 10 x 160 lbs / 8 x 175 lbs / 8 x 190 lbs / 5 x 215 lbs
7 sets total

4 Sets Leg press calf raises:15 x 210 lbs / 15 x 250 lbs / 12 x 260 lbs / 15 x 240 lbs
3 Sets Standing Calf Raises (Machine) : 20 x 230 lbs / 15 x 250 lbs / 15 x 240 lbs
3 Sets Seated Calf Raises : 10 x 180 lbs / 12 x 160 lbs / 12 x 140 lbs

I go to do abs and notice some creepy dude just sitting there on a mat indian style with his eyes closed....

2 Sets of Ab Roller 25 reps
2 Sets of mountain climbers a minute each

I go to stretch out before I ran and 10 mins later the creepy guy is still sitting indian style with his eyes closed. Gym membership well spent... whatever, to each his own I guess.

I'm getting over a stress fracture I developed in my ankle so at the moment I cant run more than 3 miles. I used to run 8 -12 5 days a week, but Im never running for more than 30 mins again. You cant put on any muscle.

1 Mile run in under 5:45
Stair climber for 15 mins.

Monday will be more structured. Today was like I said just to get in there and do something.
 
the training is great and all but you ever consider yoga to vent ?? good for flexibility and good for learning how to quiet your mind

otherwise...carry on
 
Hey bro crazy chicks can cause added time in the gym I know all about this. Just vent your anger like you have been towards the weights and over time you will chill. Plus you can get some sick workouts in. I'll follow along your log! Just keep it
Updated ! Goodluck and crush some weights!


Ride it like you stole it!!
 
Thanks and welcome aboard guys. I'll be updating on Monday. Tomorrow is a rest day. I'm ready to get back to it, hate sitting around on the weekends. Until then I might go play some guitar.

Ps. Yoga just isn't really my thing. I have trouble relaxing, period. Especially lately lol. Going all out, burning myself out really works better for me, and it leaves me feeling accomplished at the end of the day.
I have respect for yoga though, it requires immense focus, strength, balance, and flexibility.

Can't wait till Monday
 
NoFatChicks91 said:
Thanks and welcome aboard guys. I'll be updating on Monday. Tomorrow is a rest day. I'm ready to get back to it, hate sitting around on the weekends. Until then I might go play some guitar.

Ps. Yoga just isn't really my thing. I have trouble relaxing, period. Especially lately lol. Going all out, burning myself out really works better for me, and it leaves me feeling accomplished at the end of the day.
I have respect for yoga though, it requires immense focus, strength, balance, and flexibility.

Can't wait till Monday
Click to expand...

I've been going on 5 k runs lately in the sun in between gym sessions. Really clears the head once you find that rythem and the sweat is pouring music bumpin .. Feels real good... It really helps me clear the mental head fuck I have going on sometimes


Ride it like you stole it!!
 
Try some bikram yoga...lol...the only thing you'll think about is not dying from the heat...
well, at least initially
 
Alright, update.
I'm sitting around by myself all day with nothing to do. Start thinking about someone I want out of my head. Fuck no.

When you feel like you have nobody at least you can take solice in the fact that the gym will always be there for you.
I never lift on Sunday unless im hungover haha. Never was much of a drinker but I quit altogether because it just makes me more depressed.

I had deadlifted and squatted on Fri, but legs were not sore at all. Lower back was still sore.

You will notice I'm not particularly strong, but just a year ago I couldnt squat 135 lbs once. No shit. Wasn't even flexible enough to squat 90 degrees with 95 lbs. So I did excrutiatingly painful hip stretches every day for about a year. I have only been lifting seriously for like 8 months. Before that it was P90x and running. I had been a fat kid for 20 years of my life almost and lost 50 lbs. Now I'm almost back to my old weight, but I got abs this time :)

Squats BELOW 90 degrees (Warmups) 2 Sets: 12 x 135 lbs / 5 x 165 lbs
Squats BELOW 90 degrees: 5 x 205 lbs / 225 x 3 lbs / 245 lbs FAIL, but ALMOST!! / 5 x 195 / 5 x 185 / 5 x 185

I couldnt squat or deadlift for months because of this fractured ankle. Before that my 1 rep max squat was 255.
I got down with 245, half way up, told myself FIGHT FIGHT, get mad, I can't fuckin fail. Started to see stars and get dizzy, not breathing, so I lower it down on the spotter bars. I will get it next time. Gave it my best.

Lower back is still sore, so I expected deads to be a little less than on Friday. I was right. Gonna lay off deads for a few days.

Deadlifts (Warmups) 3 Sets : 12x 135 lbs / 12 x 135 lbs / 5 x 225 lbs
Deadlifts 6 Sets : 5 x 275 lbs / 5 x 295 lbs / 1 x 315 lbs ( I got 315 x 3 on Friday) / 12 x 225 lbs / 12 x 225 lbs / 10 x 245 lbs

Lifted heavy on first 3. I have problems with my grip. It really gave out today when I got to 295. I refuse to wear grip straps though. Went for reps on the last 3 sets. Smoked me good.

Now I'm pretty tired. I can tell I didnt eat enough carbs today because I wasn't planning on hitting the gym. Box Squats?

12 Inch Box Squats 3 Sets: 12 x 135 lbs / 10 x 155 lbs / 8 x 175 lbs

Now I'm smoked.
2 mile run : 12 mins 24 seconds.

This was still a shorter workout session.
Squats, deadlifts, pullups, lunges, and power cleans have always been my weaknesses. I used to feel SO uncomfortable squatting. Now it's natural.

Rule number one : Attack my weaknesses first. If I HATE something, feel uncomfortable doing it, spend more time doing it than other exercises.

Got home, had 2x servings of my delicious 30 lb bulk protein (about 48g), ate a pound of sliced chicken, had some veggies, and some peanut butter. 1 more protien packed meal after that 2 hours from now. Tomorrow biceps, triceps, forearms, and abs!

Probably won't do running tomorrow. My ankle is still healing and feels kinda tender. Stress fractures can kiss my ass.
 
Monday! I was actually in a positive mood today for once in a long ass time. Arms weren't sore at all anymore, time to ANNIHILATE them. Last week i lifted very heavy. 3-5 reps on some sets, 4- 6 sets on others. Today I began with 1 Heavy exercise for both biceps and triceps. 1-5 reps, and after muscle failure the weight was slowly lowered, controlled, for 5 - 6 seconds or as long as my muscles could take it. ALL other sets 10 - 12 reps. That will change next week.

^ = Drop set, lower weight just enough and immediately continue after set 2
# = Negative rep, only on last rep cuz I have no spotter.

# Barbell Curl (Heavy) 6 Sets : 12 x 45 lbs / 105 x 1 lbs / 3 x 95 / 3 x 90 / 3 x 90 / 3 x 85 lbs
# Close Grip Bench Press (Heavy) 6 Sets : 5 x 135 lbs / 5 x 155 / 1 x 185 / 4 x 165 / 3.5 x 165 / 3 x 160 lbs

Arms are blown up from the negative-ish reps. I try to slowly lower the bar for 5-6 seconds on each rep and on the last rep I know I'll fail on for longer.

Cross body hammer Curl 4 Sets: 12 x 25 lb / 10 x 30 lb / 10 x 25 lb / 10 x 22.5 lb
Close Grip Bench 4 Sets : 10 x 135 lbs / 10 x 125 / 10 x 120 / 12 x 105

^Barbell Curl 3 Sets : 10 x 65 / 10 x 60 / 10 x 50 (Drop set, had to take 10 second rest at around 7 to get to 10. Got muscle failure)
^ Cable Tricep Extentions 3 Sets : 10 x 62.5 / 10 x 60 / 12 x 45 lbs (Drop set)

On these next two exercises, I both contracted very slowly, about 3-5 seconds with perceft form, Flex at contraction for a pause, then slowly lower weight back down for 5 plus seconds. Take TWO 15 second rest pauses when I reached muscle failure because of the controlled raising/lowering of the weight. It takes the burn to a whole new level.

Incline Dumbell Curl 3 Sets : 10 x 22.5 / 10 x 20 (1 Rest pause) / 12 x 17.5 (2 rest pauses)
Incline "L" Single arm tricep Extention 3 Sets: 12 x 15 / 10 x 15 (Rest pause ) / 10 x 12.5 (Rest pause)
^ Overhead Cable curls 4 Sets : 12 x 17 lbs / 10 x 20 lbs / 17 x 10 lbs / 12 x 13 (Drop Set BURN)
^ Dips ( at 190 lbs, I can only do like 15 dips max, if Im fresh.) : 10 / 9 / 5 / 14 (Drop set, minus 100 lbs body weight assisted. I had completely reached muscle failure at 5 dips on set 3)
^ Barbell Preacher Curl 3 Sets: 10 x 55 lbs / 10 x 45 lbs / 12 x 25 (Drop set, with 2 rest pauses needed to get to 12 reps, haha. Arms are shredded by this point)
^ Cable Tricep Extention w/ Rope 3 Sets : 10 x 37.5 lbs / 10 x 32.5 lbs / 17.5 lbs (Drop set)

This workout completely destroyed my arms. Every lift burns excrutiatingly. So I figured I'd finish off with a superset :)

SUPERSET (Biceps, immediately to triceps, no break, then take a minute rest or less and repeat.)
Lying Cable Curls 3 Sets: 12 x 37.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs
Reverse Grip tricep Extention 3 Sets: 12 x 42.5 lbs / 10 x 42.5 lbs / 12 x 37.5 lbs

It's been almost 2 hours 30 minutes since I last consumed protein and nutrients. I CANNOT go past 3 hours. My goal is to take protein in every 2-3 hours at at least 50 grams. So I gotta finish up fast. Cant miss a meal.

Worked abs for about 10 mins with emphasis on obliques today.
Stair Stepper for 15 mins. Burnt almost 300 cals.

Normally I work forearms, just 2 exercises, on my main arm day. But I didnt have time.

I know there's rediculous volume in my workouts, but honestly I've gotten better results, stronger, bigger, lifting like this than your typical 9 set bi's 9 set tri's exercise. I really don't believe in overtraining in a single day. There is only under-recovery. I WILL, however, continue to overtrain, or "overreach" my arms one more week after this week. I'm on week 5 of this program. On week 7 arms will be worked on Friday, moderate reps, 9 sets for bis and tris. After I back off, my arms are gonna explode. At least, that's what happend when I did this program a couple months ago!

Tomorrow I will be doing legs, and I'd like to get 20 - 30 mins of solid cardio in afterwards if I can. I feel like I may be gaining a very minute amount of fat because Ive been eating so much lately. More cardio wont hurt.

ps. Right now I can almost feel the tears in my arms. Muscles are still twitching and contracting involuntarily 50 mins after the workout and huge recovery meal. Means I worked hard in my opinion.
 
what the hell are you doing for legs that you can do cardio after?

my legs are a shaking quivering mass that I can barely stand on when I'm done
 
You will see my leg routine tomorrow. It's brutal to me, and it's always difficult to walk down the stairs. Consists of squats, romanian dead lifts, Frontsquats or hack squats, weighted lunges, legpress, lying leg curls, leg extentions, and seated leg curls. I worked out on a fractured ankle for like 3 weeks before I went to the doctor. As long as you can still move your legs, the battle is mental. Training is becoming my life. It's my only escape
 
more power to you...I usually drive my husbands automatic to the gym on leg day because I couldnt push the clutch in on my car once to get home
 
shirlene29 said:
more power to you...I usually drive my husbands automatic to the gym on leg day because I couldnt push the clutch in on my car once to get home
Click to expand...

Oh man, I know the feeling! That's good though, you are clearly killing it at the gym!

Since I did 5x5 squats last friday and on sunday, Today on my leg routine I'll begin my first set with 20 rep squats. My goal is to get 135 lbs 20 times without ever racking the bar. Since my 1 rep max is around 255, this will be tough. I'm going to go for 4 more sets after my 20 rep. If I have it in me I'll do another 20 rep set. The rest will be 8-12 reps. I'm pumped and already preparing myself mentally for the battle ahead.

The leg routine always makes me faint, dizzy, and feel like vomiting. The challenge is 90% mental though
 
Ok, so this one was utterly brutal for me. Today I got me some Converse Chuck Taylor's Allstars (AKA Budget lifting shoes) I was squatting on running shoes and it made an amazing difference.

Good workout other than there is this pedophile lookin older guy that just dicks around on equipment and rests on it longer than he uses it. I'm not one to tease someone for being out of shape if they are working, but if you go to the gym to be a lazy ass its game on. He was using the leg press and going down maybe only 2-3 inches. While I'm in there workin my ass off his chester the molester routine slowed me down. Fucker.

The high rep squats challenged me mentally like never before. On set 3 I almost reached muscle failure on 12, but refused to rack the bar. Finished in counts of 2's and 1's .

Squats 3 Sets : 25 reps x 135 lbs / 20 x 135 / 20 x 135
12 Inch Box Squat 3 Sets : 8 x 185 / 8 x 175 / 10 x 155
Deadlift : 5 x 225 / 3 x 275 / 3 x 275 / 3 x 295 / 3 x 315 / 2 x 335 / 0 x 355 / 2 x 325 / 1 x 315
Stiff Leg Deadlift : 12 x 185 / 10 x 205 / 8 x 225 / 8 x 205 (Had to set bar down on rep 6, muscle failure)
Leg Press : 12 reps 4 x 45lb Plates/ 10 reps 4 x 45lb and 2x25lb / 8 reps 5x45lb / 8 reps 5x45 lbs / 12 reps 4x 45 lb plates
Front Squat: 8 x 115 / 8 x 105 / 8 x 95 / 10 x 95 (Felt stronger set 4 than 3 for some reason)
Dumbell Lunges (1 Each leg alternating) : 16 x 90 lb/ 16 x 80 lb / 16 x 80 lb
Leg Curl : 10 x 110 lbs / 10 x 110 lbs / 8 x 110 lbs
Leg Extentions (Alternate toes out/ toes forward): 10x 160 / 8 x 160 / 8 x 145/ 10 x 135
Seated Leg Curl: 12 x 145 / 10 x 160 lb / 10 x 160 lb

Then I rode a bike for 20 minutes for cardio. Could only keep heart rate above 40 because legs were too weak.

Almost fainted on my 355 lb attempt. Got tunnel vision. Then again, felt like I was gonna faint on some of the squats and box squats, getting dizzy, etc.

By the front squats my legs were completely done. Shakey, etc. I almost collapsed on rep 5 on set 1, Stood up and collected myself, didnt rack that bar tho, and finished up 1 rep at a time. The rest of the sets were like this too.

Collapsed several times while lunging because of muscle failure. Kneeled down on the floor, collected myself, and got back up.

25/ 20/ 20 squats were the worst part. I'm going to be crippled sore for the rest of the week. Probably will have trouble sleeping too lol. But I like it.

My goal for today was every time I reach muscle failure, I owe at least 2 more reps. Fight with everything you have and then some. It's a great feeling when you can look around the gym and there isn't ONE person putting out as hard as you !
 
just an observation and suggestion...I'd drop the extensions... the sheering forces are just too much for knees
 
Thanks for the suggestion! I can definately see how those could damage the knees. I'm sure I can add in some more lunge variations to substitute for it. My quads are blown up right now I'm sure mostly from the squats, anyway. When I get this sore just hours after a workout, I know the next day is really gonna hurt! Might be taking some elevators haha. Thankfully I have plenty of glutamine to take. It does wonders for my soreness
 
try a little magnesium at bedtime too...garden variety cheap walmart crap is fine
does wonders for muscle pain as well
 
I'll pick some up next time I'm at the grocery store. Thanks for the suggestion :) I'm not as sore as I thought I'd be today, but walking up stairs is a pain in the ass, literally
 
haha...my ass cheeks were sore the other day and I couldn't figure out why then I realized I added 40 lbs to my squat when i racked it without paying attention what I was doing...no wonder why that last set was so fucking difficult to get through
whoops
 
Shirlene, now you're in trouble then, you gotta do that extra 40 lbs now that you know you can do it! Haha.


Today started out great. Key word Started. I was in a great mood. Chest biceps and abs. My chest felt weaker today but it may have just been in my head.


Smith Bench Press: 5 x 155 / 3 x 185 / 5 x 175 / 5 x 175 / 3 x 180 / 5 x 170 / 5 x 165
Incline Smith Press: 5 x 115 / 5 x 125 / 5 x 120 / 6 x 115 / 5 x 120
Smith Decline Bench Press: 10 x 110 / 5 x 135 / 5 x 140 / 5 x 135 / 5 x 125
Dumbell Bench Press : 8 x 50 / 12 x 40 / 20 x 30 lbs
Incline Cable Flys: 8 x 20 / 8 x 17 / 12 x 13 / 10 x 17
Machine Flys : 10 x 140 / 8 x 150 / 8 x 140 / 8 x 130
Decline Dumbell Flys : 8 x 25 / 8 x 20 / 10 x 17.5


ARMS (Bicep exercises are supersetted with tri's)
Lying Cable Curl : 20 x 37.5 / 15 x 42.5 / 20 x 35
Tricep Extention: 20 x 45 / 20 x 45 / 20 x 42.5
Rope Cable Curl : 15 x 42.5 / 15 x 42.5 / 20 x 37.5
Tricep Rope Extention : 20 x 15 / 15 x 17.5 / 20 x 15
Cable Curl : 20 x 35 / 20 x 35 / 20 x 32.5
Reverse Cable Curl: 15 x 42.5 / 20 x 37.5 / 20 x 35

Abs for about 10 mins.

So... my ex girlfriend... I was crazy about this girl. She ignored me and then said she just wasnt ready to be in a relationship anymore. She posts this thing on Facebook (On purpose so I could see it) that proved she left me for some other dude. I think she cheated too. So more heartache even after it's over :(

I was so. Fucking. Pissed.

Get back late from school. No fuckin way im sitting around feeling depressed tonight.

ROUND 2
Bench Press: 50 x 65 lbs / 50 x 65 lbs / 50 x 50 lbs
Bent over Row: 12 x 95 / 10 x 115 / 8 x 135 / 8 x 115 / 8 x 110 / 8 x 105
Seated Overhead Tricep Extention : 20 x 45/ 20 x 45 / 15 x 50
Lat Pulldown: 10 x 150 / 4 x 160 / 8 x 140 / 8 x 130

3 Sets of pushups until collapsing, reaching muscle failure. Get your ass up after and pop out five more after muscle failure. No matter what.

More abs. My abs are in great shape so I can train them frequently and it doesn't bother me.

Stair stepper 20 mins - 340 calories burnt.

Since back is a large muscle group and my back is one of my problem areas I figured I'd hit it a few times.
 
I'm subbed, simply bc I like your name. That's awesome lol

As far as what your ex did...it sucks, I've been there actually in that exact situation...just let it go. You're better off, trust me.

Karma will more than likely make the exact same thing happen to her
 
Great way to blow off some stress man good workouts ;) just ignore the ex get in wicked shape and that alone will be payback. Besides it will drive her nuts to know she isn't getting the best of your mind.


Ride it like you stole it!!
 
moya said:
idk whats more impressive... that you smash up your legs that hard... or that you drive a stick...
Click to expand...


heres my ride....I've since removed the ghetto looking ac schnitzer emblem in the kidney/grille tho
one of these days she'll get better wheels

25iucxx.jpg
 
Got home from school late last night and hit the sack! A 3 hour lecture about supply chains puts you to sleep ya know?

Yesterday was shoulders.... but.

I read this article where this guy would do let presses with reps like this :
50/40/30/20/10/10/20/30/40/50

I thought well that looks very challenging. But squats would be tougher. You pick a light weight on 50 reps but one that you can't do unbroken. On most of the sets i'd get like 10-25 initial reps then it would be like 3.... 3.... 2... 3. Gasp for air, squat. You get muscle failure probably 10 + times in single sets. After a set with high reps, the lower set weight MUST be higher, and vise versa.

Minimal rest at first. We're talkin a minute or less. Can go past 2 minutes on much later sets, you will need it. After like set 3 I realized what I'd gotten mysef into and my mind was saying man, just do 5x5 squats. This is torture. If I ever want to quit something, I know that, no matter what, even if I puke, I gotta do it. The way I see it, each time you try to talk yourself into quitting, it's because you are challenging yourself at a new level.

Shoulder strength clearly is up since last week. I used to lift in school and never worked back, shoulders, or legs because I was a dumbass lifter. So they are lagging

Squats : 50 x 90 lbs / 40 x 100 / 30 x 110 / 20 x 135 / 10 x 165/ 10 x 165 / 20 x 135 / 30 x 105 / 40 x 90 / 50 x 70

Smith Machine Shoulder Press: 5 x 70 / 5 x 90 / 5 x 110 / 4 x 120 / 5 x 110 / 4 x 100 / 2 x 90 Drop set
Seated Lat Raise: 12 x 25 / 8 x 35 / 10 x 25 / 8 x 30
Bent Over Reverse Fly: 12 x 30 / 10 x 40 / 10 x 40/ 10 x 40
Seated Dumbell Front Raise: 12 x 15/ 10 x 17.5 / 10 x 15 / 10 x 12.5
Seated Lat Raise Straight Arms: 12 x 12.5 / 10 x 12.5 / 12 x 10
Upright Row : 8 x 90 / 10 x 80 / 8 x 80 / 8 x 70
Barbell Shrug : 10 x 200 / 8 x 225 / 8 x 225 / 10 x 210
Barbell Shrug Behind back: 8 x 200 / 10 x 180 / 8 x 180 / 10 x 170
Rear Delt Machine: 10 x 145 / 8 x 135 / 8 x 125
Shoulder Press Machine: 3 sets of 10-12 reps, didnt get weights

I ran a mile and stopped after because my ankle was hurting quite bad.

The squat routine took just under an hour. I looked like I jumped into a pool with me clothes on and there was a puddle of sweat under the squat rack.

My legs are more sore from that than the 2.5 hour leg workout I did Tuesday. And dont get me wrong I worked my ass off on Tuesday

Today is Back, arms, abs. Cardio unlikely, it should be a long workout.

Thanks yall
 
Liking the log man I would of died on just half of the sqaut exercise lol

Sent from my HTC Sensation Z710e using EliteFitness
 
I was yesterday. I was sore last night now im not even sore anymore. Just finished a 3 hour workout. I had to stop without doing abs or calves. Wanted to do a few more back exercises too. But ran out of time because I hit the 3 hour mark since I'd last eaten and started to crash. Just ate like 1000 + calories and a recovery drink so I might run back over to the gym and finish up. I'll log it either later tonight or tomorrow morning
 
Sick workout man keep up the good work ! Those are great ideas of sparking new growth no doubt :) I may attempt this on next days off
If I can man up it sounds tough as fuck!


Ride it like you stole it!!
 
Rustilldown said:
Sick workout man keep up the good work ! Those are great ideas of sparking new growth no doubt :) I may attempt this on next days off
If I can man up it sounds tough as fuck!


Ride it like you stole it!!
Click to expand...

Thanks man. Definately that pyramid style squat exercise is worth trying. My muscles didn't know what the fuck was going on, it's definately something new my body wasn't used to. And my mind, haha.

If you're feelin it man kick it's ass. The weight I know you squat you could get 135 + lbs on the 50 rep part. It was a rewarding feeling being done with it.
 
Yesterday was a pretty good lift. I ran out of time at the end of my workout, so I didnt get to record numbers for the last few exercises.

I wanted to focus on really heavy deadlifts. My grip is so poor! After getting 315 x 3, the bar would have almost slipped completely out of my hands after the second rep. It really affects the quality of my deadlift. However, I don't want to use straps. Then my grip won't improve! So I will just make do. It is frustrating though. I can tell that setting the bar down and having to re-grip is costing me that one extra rep.

Started with Pullups.

The most I got strict was 8. That was on wide grip. 6 months ago I couldn't do one wide grip pullup :) and only like 2 reverse grip. I would perform a kipping movement when I reached muscle failure to get that extra burn

I did a TON of deadlifts because they were low reps, high weights. I wanted my muscles to be destroyed, so I kept going until I noticed a dramatic decrease in strength.

3 Sets of Wide
3 Sets of "Hammer" grip middle length pullups
3 Sets reverse grip

Deadlift: 135 x 5 / 225 x 5 / 245 x 5 / 245 x 5 / 285 x 3 / 315 x 3/ 315 x 3 / 325 x 2 / 325 x 2 / 315 x 2 / 315 x 2 / 295 x 3 / 275 x 3 / 275 x 3 / 285 x 2 / 275 x 1 / 245 x 5 / 245 x 5 / 245 x 4 / 225 x 5

Bent over Row: 135 x 5 / 115 x 5 / 115 x 5 / 110 x 5 / 105 x 5 / 105 x 5
Lat Pull down: 150 x 8 / 140 x 8 / 130 x 8 / 125 x 8
Reverse Grip Lat Pulldown: 160 x 8 / 140 x 8 / 135 x 8 / 125 x 8
Back Extentions with 25 lb plate (Pause at top) : 12 reps / 12 / 12
T-Bar Row: 2 45 plates x 8 / 2 plates + 25 lb x 5 / 2 plates + 25 lb x 5 / 2 plates + 10 x 8
Freemotion Lat pulldown: 100 x 10 / 100 x 8 / 90 x 10
Seated row (Close hammer grip): 180 x 10 / 200 x 8 / 180 x 10

ARMS
*Every two exercises are supersetted. After 25-30 reps, immediately begin the next 25-30 rep exercise.

Skullcrushers: 40 lb x 30 / 40 x 30 / 40 x 30
Close Grip Bench: 85 x 25 / 75 x 25 / 65 x 30

Tricep Rope Extention: 15 x 30 / 15 x 25 / 12.5 x 30
Tricep Overhead Extention with Rope: 30 x 25 / 25 x 25 / 22.5 x 30

Incline Dumbell Curl: 15 x 30 / 15 x 25 / 12.5 x 30
Dumbell Curl Standing: 15 x 30 / 12.5 x 30 / 15 x 30

This is where I had to quit logging :( but these are what I did. Still supersetting each exercise

Standing Cable Curl 3 Sets, 25-30 reps ( I was in the 25-20 lb range)
Rope Cable curl 3 Sets, 25- 30 reps (20 - 15 lb range)

Tricep Pushdown 4 Sets 8 - 10 reps
Lying High cable curl 4 Sets 8 -10 reps

Skullcrushers 4 sets 8-10 reps : Started with 75 x 8 and forget the rest
Barbell Curls 4 sets 8-10 reps: I think I went 65 x 8, 60 x 8, 50 x 8, and 45 x 8

Then I had to leave. It had been right at 3 hours since I ate. And I finished eating walking out the door going to the gym.

I Came back later and was shooting for 5 sets of deadlifts in the 8-10 range

Deadlift: 225 x 8 / 225 x 10 / 225 x 10

Then I tore my hand open. I was wearing some good gloves too. I just put too much stress on the hands for the day I guess haha. Skin ripped from my upper palm to my callus. Gotta let that heal

Did some benching in the 8-12 rep range. I think I did 5 sets. Then I worked calves and abs.

I apologize for the sloppy log! Today should be better.
 
Just finished my workout today. I took it pretty easy. Still lifted as heavy as I could. I only worked out for about an hour though. I'm feeling pretty beat up today.

Squats : 135 x 5 / 185 x 5 / 205 x 5 / 225 x 4 / 215 x 5 / 205 x 5 / 195 x 5 / 185 x 5
Front Squat : 155 x 4 / 145 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 135 x 5

Getting 225 four times on back squat is a new PR for me. They were way below 90 degrees, too
Front squats are very tough for me. I suck at them. Form is acceptable, at least.

Because I hate front squats so much and because of how smoked I feel when I do them, I will force myself to get to know them better!

Calf Raise with 1 second pause at top : 210 x 20 / 190 x 15 / 170 x 15

Then I ran 3 miles in about 20 mins. I used to be able to run it in like 18 mins or under :(

I'd rather look more filled out than be able to run like that though, so I can't complain.

Ankle hurts like a bitch after the run. Better lay off it.
 
Liking this log.. Not sure if it was stated but whats your age/stats?
 
Thanks bro.

21 years old, roughly 188 lbs. 6'4. I'm a total hardgainer. Well, when it comes to muscle. Getting fat is easy haha.
 
Haha.. Me and you train the same way. I love to train everyday for hours sometimes. Its my only stress reliever as well! Great things will come from training like this bro
 
Evan Tipps said:
Haha.. Me and you train the same way. I love to train everyday for hours sometimes. Its my only stress reliever as well! Great things will come from training like this bro
Click to expand...

Hell yeah! Go all out for hours, push yourself to the brink. It does wonders for stress! I'd have gone insane long ago without it haha.


Keep killing that shit buddy.
 
Good workouts! Man buy some chalk that bar will stick in your hand and in return your grip just climbs! I used to struggle holding 315 like you said and now I can barehand 405. And I don't ever work forearms really just deads do wonders


Ride it like you stole it!!
 
Rustilldown said:
Good workouts! Man buy some chalk that bar will stick in your hand and in return your grip just climbs! I used to struggle holding 315 like you said and now I can barehand 405. And I don't ever work forearms really just deads do wonders


Ride it like you stole it!!
Click to expand...

405 barehand good shit bro!

Those bastards at my gym don't allow chalk, lol. They dont have too many rules but that's one of them. I'm sure the grip will come with time, I mean it's definately gotten better. Still sucks though. But I won't turn to straps!

Might be a few days before I deadlift again since I tore that massive callus on my hand haha.

I was bored so I went back and did some more squats.

There's a hot chick that works at the gym at night, apparently I need to go at night on Saturdays more often heh.

12 Inch Box Squat : 135 x 12 / 155 x 10 / 165 x 8 / 165 x 8 / 170 x 8 / 160 x 10
12 Inch Front Box Squat: 115 x 10 / 115 x 10 / 115 x 10 / 125 x 8 / 125 x 8
Abs

Spent a good 15 minutes after stretching and doing mobility exercises.

Then I jumped up and dangled on the pullup bar until my grip gave way. Held it as long as I could. Did this 3 times.

I just ate about 2-3 lbs of egg whites with 3 whole eggs in it haha God I'm stuffed. That wasn't all I ate for dinner obviously.

Rest day tomorrow. I need it!
 
Lol keep up the good work I won't stop following ya lol ! Look for
The liquid
Chalk . They will never know then! Although regular chalk is king, I still highly suggest Tryin to find some it will make a tremendous difference !! But either way keep doing what your doing, heavy DB shrugs are killer for grip also!
P.S I'm freakin stuffed also lol

Ride it like you stole it!!
 
moya said:
hide the chalk and dont make a mess...
or find a real gym...
Click to expand...

Haha good suggestion!

I love my gym except for that one thing. It's right next to my house, too. But yeah, it's fuckin stupid man.

Didn't know liquid chalk existed. I'll look into that as Rustilldown suggested. I'm certainly not ruling out hiding the chalk either :)
 
I've been fighting off strep throat off and of for about 2 months now... It hit me hard when I first got it. Never missed a day in the gym. So I got on antibiotics for a few weeks, it went away, and I felt good. I got off antibiotics and it came back again. So I get on more antibiotics. It came back AGAIN over the weekend. Yesterday is when I could really tell.

It makes ya feel really weak, lethargic, very irritable lol, and sometimes lightheaded. I went to the gym this morning and got about an hour and a half of lifting in. I gave it all I had but while I have strep throat, that aint much I'm afraid : / It is really affecting the intensity of my workout.

Anyway, I was limited time wise and had to leave to get ready for the doctor. Im going to go back later and get some more things in. I wanted to do a few more arm exercises and some abs.
 
people are gonna think I peddle the things with as often as I'm mentionin em here lately but get some probiotics into you with the antibiotic use kid...it'll help you out in the long run
also...as a natural antibacterial that does work with strep..garlic and lots of it...think roasted whole bulbs of garlic and just chow those suckers
 
Hey I like your logs man good work. You seem to have lots of gym time I'm jealous. Mornings and nights. Just curious do you work or school at all?. I work full time and school part time and damn I wish I had 3 hours in the gym. :(
 
shirlene29 said:
people are gonna think I peddle the things with as often as I'm mentionin em here lately but get some probiotics into you with the antibiotic use kid...it'll help you out in the long run
also...as a natural antibacterial that does work with strep..garlic and lots of it...think roasted whole bulbs of garlic and just chow those suckers
Click to expand...

Hah, the probiotics are a good suggestion. Antibiotics gave me the shits and the probiotics helped that thank god!

I can just imagine garlic breath for a week!
 
Oh, and Pac12footballl I work part time and go to college full time. I just fit it in whenever I can. I guess what allows me to go so long is that I don't really have much of a social life! And when I had a gf she worked until nights which let me do my thing.

I didnt work yesterday and ended up going to the gym 3 times,

My first lift, the strep or whatever I have really ran me down. (first time they swabbed me, it said no strep, then later they said I had strep, that was last month. Well, yesterday they said their "Short" test showed negative for strep. Something's up though)

Last Week of overreaching my arms so I'm going to give em hell

I performed negative reps on the first bicep and tricep exercise AFTER muscle failure. No spotter, so for biceps I'd sort of clean the barbell up and slowly lower it for 5 seconds as many times as I could stand. Close grip bench I used a smith machine, slowly lowered it, got up real fast and kind of deadlifted the bar from the pins, and repeated. Sloppy I know but I'm tryin!

Negative Reps Smith Machine Close Grip Bench: 165 x 5 / 185 x 5 / 175 x 5 / 170 x 5
Smith Machine Close Grip Bench: 125 x 12 / 135 x 10 / 125 x 10
Negative Reps Barbell Curl : 100 x 3 / 100 x 3 / 95 x 5 / 85 x 5 / 85 x 5
Cross Body Hammer Curl: 30 x 10 / 25 x 10 / 22.5 x 12 / 10 x 15 Drop set
Cable Tricep Extention w/ Rope: 42.5 x 10 / 37.5 x 10 / 30 x 10 / 20 x 10 Drop Set

With all curls, squeeze at contraction, really flex hard, and lower over 3 seconds for extra burn

Barbell Curl: 55 x 12 / 55 x 10 /50 x 10 / 35 x 12 Drop set
Cable Tricep Extention: 52.5 x 12 / 57.5 x 10 / 55 x 10 / 40 x 12 Drop set
Overhead Cable Curls: 20 x 12 / 20 x 10 / 17 x 10 / 13 x 10 Drop set
Dips: 12 / 12 / 10 / 10 Drop set (44 lbs assist)
Incline Dumbell Curl: 25 x 10 / 22.5 x 10 / 20 x 10 / 15 x 12 Drop set
Reverse Grip Tricep Extention: 42.5 x 12 / 50 x 10 / 45 x 12 / 32.5 x 12 Drop set
Concentration Curl: 20 x 12 / 22.5 x 10 / 20 x 10
Tricep One arm L extentions: 12 x 15 / 10 x 15 / 10 x 12.5

Came back later after doctor's appointment

Arm curl machine: 80 x 10 / 80 x 10 / 65 x 10
Lying Dumbell Extention: 60 x 12/ 70 x 10 / 65 x 10 / 10 x 60
Reverse Barbell Curl: 35 x 12 / 45 x 10 / 40 x 10 / 10 x 35
Seated 90 degree Skullcrusher: 55 x 10 / 55 x 10 / 50 x 10
Cable Curl : 47.5 x 12 / 50 x 10 / 47.5 x 10
Bench dips weighted: 45 x 12 / 45 x 10 / 40 x 10

Did abs for about 15 mins

Came back after class because I all of the sudden got tons of energy. It was at night, so why not use that energy?

Dumbell Bench press; 60 x 5 / 60 x 5 / 65 x 5 / 70 x 4 / 65 x 4 / 60 x 5

Tons of calf work after and worked on my grip while I was at it.

Very sore today! I still managed to tear up the arms even though Im sick or whatever
 
Hey man nice to see you giving it shit in there still. Look into an adrenal support if you ever get a chance. I used to gym like you and work full time Asa carpenter ... Still do, and I got so worn down. After taking this adrenal support I feel like a new man even only being a week into it. Just watch for symptoms of over training. Cause you go hard as fuck and I love it!! Love this log
Keep it up:)


Ride it like you stole it!!
 
Great workout today. My legs are demolished. I can tell I'm getting so much stronger! Squats have perfect form and are always way past 90 degrees.

Unfortunately, the callus I tore last week has turned into a gash-looking wound after all the deadlifts today. I felt the skin tearing after the last 5 reps on my deads but I kept going. The skin has torn from my upper palm all the way up to my middle finger, and to make it worse the skin cracked open causing the gash.

Wrapping it up seems to only help keep the bleeding under control. It still tears with it wrapped up.

The way I see it, I'm either done deadlifting for a while, or I gotta invest in some lifting straps for the time being. I choose lifting straps. Just while this asshole heals.

Tried to stay in the 6-8 rep range for my first workout

Squats: 135 x 30 / 185 x 8 / 205 x 8 / 215 x 6 / 205 x 8 / 195 x 8 / 185 x 8 / 175 x 8
Deadlift: 135 x 20 / 225 x 8 / 265 x 8 / 285 x 6 / 275 x 6 / 265 x 6 / 255 x 8 / 245 x 8
Front Squat: 135 x 8 / 135 x 6 / 125 x 8 / 125 x 8 / 130 x 6
Stiff Leg Deadlift: 225 x 8 / 225 x 6 / 205 x 8 / 215 x 6 / 195 x 8 / 195 x 6
Leg Press: 450 x 8 / 450 x 6 / 410 x 6 / 380 x 8 / 380 x 8 / 380 x 8 / 360 x 8
Hack Squat: 180 x 12 / 240 x 6 / 220 x 8 / 220 x 8 / 220 x 8
Seated Leg Curl: 150 x 12 / 165 x 8 / 155 x 10

Went to school, got back home it was night already. I was sleepy but wanted to get some more stuff in.

Sumo Stance Deadlift: 185 x 5 / 225 x 5 / 245 x 5 / 265 x 5 / 265 x 5 / 255 x 5 / 245 x 6
WIDE sumo stance squats, toes out: 135 x 8 / 135 x 8 / 135 x 8 / 135 x 8 / 135 x 8
Squat Press: 3 plates x 12 / 4 plates x 8 / 4 plates x 10 / 4 plates x 8

Ran 1 and a half miles.

Ass was about 6 inches from the ground on the wide squats. I've never done sumo deadlifts or sumo wide squats before. Just wanted to mix it up. The sumo squats definately caused a burn in a part of my quads I wasnt used to, and the sumo deads sort of seemed like it worked the outsides of my ass, hamstrings, and quads. Both exercises were definately different
 
How do you deadlift so much more than you squat.. Im the exact opposite! If only I could pull what I squat
 
Agreed only time it typically will change is equipped powerlifting competitions that help add more to squat than the deadlift.

Sent from my DROID3 using EliteFitness
 
Yesterday I got a good workout in despite the fact that this fuckin strep is really wearing on me. I was feelin really run down, depressed, pissed off, and tired. Idk why but strep just makes me really irritable.

I still went in there and gave it my all for what it was worth

Dumbell Bench: 50 x 12 / 60 x 5 / 65 x 5 / 70 x 5 / 65 x 5 / 65 x 5 / 60 x 5 / 60 x 6
Hammer Strength Incline Bench: 130 x 8 / 120 x 10 / 120 x 10 / 120 x 8 / 115 x 10 / 95 x 8 drop set
Decline Dumbell Press: 40 x 12 / 50 x 8 / 45 x 10 / 45 x 10 / 45 x 8 / 45 x 8
Pec Fly Machine: 53 x 12 / 60 x 8 / 53 x 8 / 53 x 8 / 46 x 10 / 32 x 10 Drop set

Did about 5 sets of pushups with pushup handles so I could go extra deep. After I hit muscle failure and collapsed, I'd get up, wait a few seconds, and force out a few more. Haha, I burst some damn blood vessels in my chest and a little on my face from straining so hard on those last reps. No big deal it's happened before, just thought it was kinda funny.

Barbell Preacher Curl: 45 x 20 / 40 x 20 / 40 x 20
Incline Dumbell Curl: 17.5 x 20 / 17.5 x 20 / 15 x 25
Hammer Curl: 20 x 20 / 17.5 x 20 / 17.5 x 20

Tricep Pushdown: 47.5 x 25 / 52.5 x 20 / 47.5 x 20
Cable Skullcrusher: 37.5 x 20 / 30 x 20 / 27.5 x 20
Seated Dumbell Extention: 50 x 20 / 45 x 20 / 45 x 20

Abs

Those high rep arm workouts give you the nastiest burn if you are lifting as heavy as you can for 20-25 reps. Sick pump!

Later that night I ran 4 miles in 26 minutes. First time I've ran that far in like 2 or 3 months! My 10, 12 and occasional 20 mile run days are forever done. I'm probably gonna stick to four, 3-4 times a week.

If I'm feeling it today I'm gonna go for that hellish pyramid set squat workout again before shoulders. Idk, I'm still quite sore from tuesday. We will see!
 
I noticed alot of strength gains today!

AndI forced myself to do that fuckin squat workout again. It's way more intimidating the second time you try it because you know how miserable it is haha. I knew I had to also force myself to push more weight than last time.

Haha also while I was at the gym, this dude's wife or girlfriend always stares at me. It's not the first time she's done it either. I wanted to go up to the guy and say you need to tell her to cut that shit out or fuck off. Idk, it's kinda funny but it also pisses me off a bit. She's fuckin hot though, too bad she aint single lol

I really outdid myself on the squats from last time. And last time it felt heavy! Squats definately got stronger from last week.

Squat: 95 x 50 /110 x 40 / 125 x 30/ 145 x 20 / 175 x 10 / 185 x 10 / 145 x 20 / 110 x 30 / 95 x 40 / 80 x 50

Hammer Strength Shoulder Press: 90 x 12/ 130 x 5 / 150 x 5 / 160 x 5 / 150 x 5 / 150 x 5 / 145 x 5
Lateral Raise Machine: 105 x 8 / 100 x 8/ 95 x 8 / 90 x 8 / 85 x 8
Dumbell Reverse Flys on Incline: 25 x 12 / 35 x 12 / 40 x 10 / 40 x 10 / 35 x 10 / 35 x 10
Seated Straight arm Dumbell Lat Raise: 17.5 x 12 / 22.5 x 8/ 20 x 8 / 17.5 x 8
Seated Dumbell Front Raise: 15 x 10 / 17.5 x 8 / 17.5 x 8
Barbell Upright Row: 95 x 8 / 95 x 8 / 90 x 8 / 85 x 8 / 75 x 8
Dumbell Shrug: 80 x 8 / 75 x 8 / 75 x 8 / 75 x 8 / 70 x 8
Barbell Shrug Behind Back: 180 x 10 / 200 x 8 / 180 x 8 / 170 x 8
Rear Delt Fly Machine: 155 x 8 / 145 x 8 / 135 x 8
Shoulder Press Machine: 3 Drop sets

Killer workout. I realize I've been avoiding dumbell shrugs because of my grip problem. No bueno. I picked heavy weights for my grip and compensated by holding the shrug for at least 3 seconds and slowly releasing it.

It's hard to tell precisely but I've definately gained a good 2-4 lbs since I started the log, too :)
 
Fuck thats some sick shit your up to in here. Tonight I'm going to have to kill it cause I am feeling the vibes from this log!! Good work!


Ride it like you stole it!!
 
Hell yeah man kill that shit!

Yesterday I did back and arms. I ran into a buddy of mine in the gym and he wanted to tag along for my workout. He talks alot so I didn't have time to log the weights I did : /

He's pretty fit but he wasn't mentally prepared for the workout haha. He quit out after the first set of triceps after he saw how intense it was. He's a good kid so I didn't mind showing him how to really lift.

This gash in my hand is getting really bad. I my lifting straps came after I worked out so I had to go back and try em out :P It almost felt like cheating! They helped that much. I tore it up on deadlifts earlier, and came back a little over an hour later and was getting 315 x 3. Heavy for me. I bet with those straps I could get all kinds of new PRs. But the point of them is to only use them till this thing heals. I must develop my forearms.

Started with pullups. I only got 6 strict pullups this time. Last week I got 8. I think that's due to being on the last week of overtraining my arms and I had my hand taped the fuck up to keep this gash from getting bigger

Deadlift: 225 x5 / 225 x 5 / 275 x5 / 295 x 5/ 285 x 5 / 285 x 5 / 275 x5 / 275 x 5
Seated Row (Close Grip) 3 sets 8-10 reps
Seated Row (Wide Grip) 3 sets 8-10
Reverse grip Pulldown: 4 sets 8-10 drop set
Back Extentions 3 sets 25 lb plate 12 reps
Lat Pulldown: 4 Sets 8 - 10 1 drop set
Dumbell Row: 3 sets 8-10 I know I started with 70 lbs

ARMS (This is where my buddy started qutting. He'd get through one exercise, start the other, do like 3 reps and decide it was too painful, cheat through the rest of the workout : /

These were giant sets, 12-15 reps. I set up a station for four exercises. You begin one exercise and do the next 3 with NO rest in between. I ended up squeezing out 2 or 3 at a time... sometimes one, just to get to 12. It was extremely intense.

When all four exercises were completed, this would be one set. 3 Sets total.

Giant Set Triceps (3 Sets)

Close Grip Bench: Started with 115 lbs. 12-15 reps
Skull Crusher: 12-15 reps. Started with 55 lbs and went to 50
Standing Dumbell Extention: 12-15 reps. Started with 50 lbs went to 40
Bench dip: 12-15 reps. After like 6 reps, I could only do 1-2 reps at a time haha.

Giant Set Biceps (3 Sets)
Spider Curl: 12-15 reps. Used 45 lbs
Incline Dumbell Curl: Used 20 lbs and 17.5 lbs
Barbell Curl: 45 lbs
Hammer Curl: 20 lbs

Since there's no rest you're really doing like 48+ reps with one muscle group at a pretty heavy weight for the number of reps. It was so intense. Arms were blown the fuck up!

Came back later to test the deadlift straps

Deadlift: 225 x 5 / 275 x 3 / 315 x 3 / 335 x 2 / 325 x 3 / 315 x 3
Barbell Row: 135 x 5 / 135 x5 / 145 x 5 / 140 x 5 / 135 x 5
Cable row: 100 x 8 / 42.5 x 10 / 42.5 x 8

Ran 2 miles in 12:38
 
How's the adrenals feeling? These are savage workouts keep on top of it and make sure your getting lots of rest and calories and keep up the good work! I don't want you to get burnt out its happened to me and sucks


Ride it like you stole it!!
 
Took it kinda easy today. I've eaten like a horse all day haha. Might eat pizza if the family orders it tonight, too. I was floating around 190-192 lbs for the last week but this morning I was at about 188...but I had eaten earlier so it's really probably like 187. That's still around 3 lbs gained since last month. Still got my abs since I've started force feeding but they aren't quite as defined. I expected that though.

Today I've eaten like 2 cups of egg whites, 3 whole eggs, a big ass bowl of museli cereal I'd estimate was at least 500-600 calories, bananna, 5 whole grain pancakes probably about 130-160 calories each, maybe a little more, a smaller pack of tuna (14 grams protein) 3 scoops of whey protein, drank some v-8 to get some veggies becauseI was feeling lazy, about 1 or 2 cups of nonfat yogurt, 1 pound of chicken.

Still gotta eat 2 more meals. Unless we order pizza, then I'll just eat the shit out of that.I haven't eaten fast food or junk food in ages.

This is what I did today

Squats: 135 x 5 / 185 x 5 / 205 x 5 / 205 x 5 / 215 x 5 / 205 x 5
Front Squat: 135 x 5/ 155 x 5 / 150 x 5 / 150 x 5 / 145 x 5 / 145 x 5

Worked abs and calves

Ran 3 miles in a little over 19 minutes, then took a breather for a minute and ran one more in under 6 minutes. 4 miles total.

Tomorrow I needa rest. Those squats felt extra heavy today, so to me that's a sign my legs need some good recovery
 
Rustilldown said:
How's the adrenals feeling? These are savage workouts keep on top of it and make sure your getting lots of rest and calories and keep up the good work! I don't want you to get burnt out its happened to me and sucks


Ride it like you stole it!!
Click to expand...


Thanks for askin bro. I'm taking Amp from E-Pharm nutrition. It gives me energy more than anything has ever given me. More than N2KTS, or anything else. It's great stuff! If you ever get a chance try it bro. Got mine cheap from .

I've gotten burnt out before back when I was afraid to eat haha. It does suck man!

The reason I've been feeling so run down lately i think is the strep throat, and I'm still not feeling back to myself in the head due to girl problems.

What adrenal support are you using?
 
NoFatChicks91 said:
Thanks for askin bro. I'm taking Amp from E-Pharm nutrition. It gives me energy more than anything has ever given me. More than N2KTS, or anything else. It's great stuff! If you ever get a chance try it bro. Got mine cheap from .

I've gotten burnt out before back when I was afraid to eat haha. It does suck man!

The reason I've been feeling so run down lately i think is the strep throat, and I'm still not feeling back to myself in the head due to girl problems.

What adrenal support are you using?
Click to expand...

Hmmm...interesting.

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Hmmm...interesting.

Sent from my DROID BIONIC using EliteFitness
Click to expand...

If you're talking about Amp yeah man. I know its got caffeine in it but its also got some other shit and that's what I think gives me the energy. Wakin up early, goin to class, workin out, and working... haha, I've pretty much become immune to caffeine. I get a good pump from N2KTS but it doesn't really give me that kick. Before that I was taking shotgun and it didn't do jack shit.

N2KTS is definately one of my favorites though

Oh and by the way, I ate an entire large peperonni pizza from Pizza Hut in less than 30 mins for dinner :P Hadn't had pizza in sooooo long. Now I remember why it's my favorite food: it's all my favorite junk snacks piled into one food! Im sure I could use the calories for the muscle buildin. But these were some dirty calories haha.

I might be doin some cardio tomorrow
 
I think it's called adrenal support it's from mega foods and it is incredible. Gives me clean energy all day stimulant free.


Ride it like you stole it!!
 
dont be afraid to eat some dirty calories bro, especially when you are going heavy and hard...

be careful with the straps too bro... i can pull so much harder with them on, but it seems to fuck up my form a bit... i like the way you plan on using them bro..
keep killing it...
 
rus, I found Adrenal Strength from Mega Food. Im sure that's what you are talking about. I'm definately giving that a try.

moya, thanks dude. Hah, feeling better about those dirty calories now. And I saw what you meant about those lifting straps. Damn they help with the lifts but when you are getting them strapped to the bar it's easy to set yourself up for poor form. I'll definately watch out for that. Deadlifting's the last thing I want poor form on
 
NoFatChicks91 said:
rus, I found Adrenal Strength from Mega Food. Im sure that's what you are talking about. I'm definately giving that a try.

moya, thanks dude. Hah, feeling better about those dirty calories now. And I saw what you meant about those lifting straps. Damn they help with the lifts but when you are getting them strapped to the bar it's easy to set yourself up for poor form. I'll definately watch out for that. Deadlifting's the last thing I want poor form on
Click to expand...

Yah dude that's the stuff !! Do far it's doing what it's supposed
To and I'm back to Hitting workouts daily and workin 10 hrs a day labor intensive no problem


Ride it like you stole it!!
 
Yesterday was the beginning of my little recovery phase from my arm cycle so I hit chest. I felt like I hadn't been progressing with chest exercises while I was training arms 3x a week so I threw a little curve ball at my routine. Different day, different reps, etc.

Haven't been this sore in my chest in idk how long. That's good news!

Had to use smith machine because I didn't have a spotter. This way when I was doing lots of reps on bench, I could hold the bar up instead of racking it. My goal was never to rack it. And boy, holding that bar up for 50 reps burns your shoulders, neck, and delts! Feels like I did a shoulder workout yesterday too!

Smith Bench Press: 70 lbs x 50 / 80 x 40 / 90 x 30 / 20 x 100 / 10 x 120 / 5 x 150 / 1 x 170 / 1 x 180
Hammer Strength Incline: 160 x 5 / 150 x 5 / 120 x 10 /95 x 20 / 60 x 30
Decline Dumbell Press: 50 x 6 / 50 x 6 / 45 x 10 / 35 x 20 / 25 x 30
3 Sets pullups to failure
Dumbell Bench Press Superset: 65 x 3 / 60 x 5 / 60 x 5
Dumbell Lat row Superset: 65 x 8 / 60 x 8 / 60 x 8
Bench Press: 135 x 10 / 155 x 5 / 155 x 5
Decline Dumbell Flys: 20 x 10 / 20 x 10 / 20 x 10
Machine Fly: 150 x 8 / 140 x 8 / 135 x 8
Incline Dumbell Flys: 20 x 8 / 20 x 8 / 20 x 8

Then I abs supersetted with pushups. Haha, got to the point whereI was only getting like 2 pushups and collapsing on 3.

For cardio, ran 3 miles.
 
I was feeling pretty sickly today. Got 9 hours of sleep and woke up feeling like I got 3.

Felt better when I got to the gym but started to feel like shit again.

I still went in there twice and did my thing. Managed to make several new PR's even though I'm fucked up.

The focus today was to lift REALLY heavy. Well, heavy for me at least haha.

Squats 185 x 3 / 225 x 3 / 245 x 2 PR / 225 x 3 / 225 x 3 / 215 x 3 / 215 x 3 / 215 x 3 / 215 x 3 / 210 x 3
Deadlift: 225 x5 / 275 x 3 / 315 x 3 / 315 x 3 / 335 x 3 PR / 325 x 3 / 325 x 3 / 320 x 3 / 315 x 3
Front Squat: 185 x 1 PR / 175 x 1 / 165 x 3 / 160 x 3 / 160 x 3 / 160 x 3 / 160 x 3
Stiff Leg Deadlift: 265 x 5 / 260 x 5 / 260 x 5 / 255 x 5 / 250 x 5
Wide Squat Toes Out: 185 x 3 / 170 x 5 / 165 x 5 / 160 x 5 / 155 x 5
Hack Squat: 200 x 5 / 240 x 5 / 260 x 5 / 280 x 3 / 280 x 3 / 280 x 3
Seated Leg Curl: 155 x 12 / 165 x 8 / 160 x 8
Walking Lunges : 100 x 16 / 100 x 16 / 100 x 16

Did tons of mobility stretches. It's gotten so much better but I still have tight hips.

Then just did 10 mins of stair stepper.
 
Good job man your lifts are still climbing! I love the whole " I wasn't feeling good but I went twice anyway" nobody said getting big and strong was easy keep it up:)!


Ride it like you stole it!!
 
Thank you sir!

My chest is so sore from monday and my back is sore as shit from those deads haha.

I'm gonna do 100 pullups today after reading your log. There is no way I can do 100 strict pullups so I'll probably have to start kipping when my muscles go out. Hopefully I can get through it without tearing my hands apart lol. I hate to kip because it's a great callus ripper but if that's what it takes to get the pullups in, then I'll do what I needa do! I'm thinking 50 wide grip pullups and 50 close reverse grip.
 
NoFatChicks91 said:
Thank you sir!

My chest is so sore from monday and my back is sore as shit from those deads haha.

I'm gonna do 100 pullups today after reading your log. There is no way I can do 100 strict pullups so I'll probably have to start kipping when my muscles go out. Hopefully I can get through it without tearing my hands apart lol. I hate to kip because it's a great callus ripper but if that's what it takes to get the pullups in, then I'll do what I needa do! I'm thinking 50 wide grip pullups and 50 close reverse grip.
Click to expand...

I was kipping at the end. Last night I did 100 close grip this time. I am in equally agony today but it's well worth it:)


Ride it like you stole it!!
 
Great workout yesterday. Did 150 pullups total, but obviously I was kipping on most of them. Toward the end I'd have to do a huge kip just to get 1 or 2 pullups. Thanks rustilldown for the idea, it definately worked my back out better than what I'd been doing. My lats are very sore today.

Ended up with 3 big blood blisters, one the size of a nickel, and 10 normal blisters or so from the pullups but I don't mind since it got me so sore!

All the lifting felt so much heavier since I started with pullups, so they really got the job done

50 Wide grip Pullups
50 Close Grip Pullups
20 Hammer grip pullups (Hands hurt so bad at 20 I gave em a break)
Barbell Row: 95 x 12 / 115 x 8 / 105 x 8 / 100 x 10 / 100 x 8 / 95 x 10 / 95 x 8
30 Hammer grip pullups
Lat Pulldown: 140 x 5 / 120 x 10 / 120 x 8 / 100 x 10 / 80 x 8 drop set
Close Grip Lat Pulldown: 120 x 8 / 110 x 8 / 105 x 8 / 85 x 8 drop set
Row (Wide Grip): 180 x 10 / 140 x 12 / 160 x 10 / 160 x 8
Row (Hammer Close Grip): 180 x 10 / 185 x 8 / 180 x 8
Freemotion Cable Lat Pulldown: 100 x 10 / 100 x 8 / 90 x 8 / 70 x 8 drop set
Seated Cable Row: 42.5 x 8 / 37.5 x 8 / 35 x 8 / 27.5 x 8 drop set
Lat Pushdown: 45 x 8 / 35 x 8 / 30 x 10 / 30 x 10

Abs

I feel like I've put on a tad bit of fat since I've been eating so freaking much. Dont get me wrong I'm probably at like 12 percent, I can see my abs, but not extremely well. I get my fat on my sides, like love handles, and on my back. It's something only I notice haha but I'm self conscious about any of that shit so I've got to make sure it doesn't get out of hand. Like I said it's hardly much at all, I can see my obliques, but I'm paranoid haha.

3 mile run 18:47
Stair stepper 20 mins
 
Well a little fat is ok keep up that cardio and you shouldn't add much. You had to go and up me by 50 freaking pullups eh!? Guess I will have to try and match that but damn after 100 I was beat out!! Good work on the lifts it's really hard
To do anything to your full potential after that many pullups :P


Ride it like you stole it!!
 
Rustilldown said:
Well a little fat is ok keep up that cardio and you shouldn't add much. You had to go and up me by 50 freaking pullups eh!? Guess I will have to try and match that but damn after 100 I was beat out!! Good work on the lifts it's really hard
To do anything to your full potential after that many pullups :P


Ride it like you stole it!!
Click to expand...

Hahaha, don't worry you still win bro. I kipped on the majority of them, I lose my potential to do a strict pullup after like 3 sets to failure haha. The reason I did 150 is the pullup stations at my gym are set up for 3 different kinds of grips and I wanted to hit all 3 of em. Be careful with those hands if you go for 150 I felt like mine started to get torn up really bad after I got over 100. I'll definately start doing more cardio also.

Ill upload yesterdays and todays log later today probably. Been really busy
 
Crushed shoulders on Thursday. I'm going to start doing power cleans again. I haven't done them in so long and I could really tell they've taken a hit. And they are great shoulder builders

Power Clean: 135 x 8 / 135 x 8 / 145 x 8 / 135 x 8 / 135 x 8 /135 x8
OverHead Press: 75 x 10 / 85 x 5 / 95 x 5 / 90 x 5 / 90 x 5 / 85 x 5
Squats: 135 x 12 / 185 x 8 / 185 x 8 / 180 x 8 / 180 x 8 / 175 x 8
Seated Dumbell Lateral Flys: 25 x 12 / 25 x 8 / 25 x 10 / 25 x 10 / 25 x 8
Seated Dumbell Front Raise: 15 x 8 / 15 x 8 / 12.5 x 8 / 12.5 x 8
Bent over Reverse Fly: 40 x 10 / 40 x 10 / 40 x 10
Barbell Upright Row: 85 x 8 / 80 x 8 / 80 x 8 / 75 x 8 / 70 x 8
Seatedf Dumbell Lat Raise Straight Arms: 15 x 8 / 15 x 8 / 12.5 x 8
Dumbell Shrug: 70 x 10 / 70 x 10 / 75 x 8 / 75 x 8 / 70 x8
Barbell Shrug: 205 x 8 / 205 x 8 / 205 x 8
Cable Shrug: 110 x 12 / 130 x 10 / 150 x 8

Then did 30 mins of cardio
 
Yesterday I crushed some new PRs on deadlift and did a good arm workout. Didn't log the arm workout cuz I was with my buddy and didn't have time. I took arms a little easier yesterday to recover from the 3x a week shit.

Also, I almost shit myself on my 1 rep max deadlift. Just thought I'd share that with you all :P

Deadlift: 225 x 5 / 275 x 5 / 315 x 5 / 325 x 5 / 330 x 5 / 345 x 3 PR / 355 x 2 / 365 FAIL / 360 x 1 PR / 325 x 3

Killed some arms

Came back an hour later after I ate and did 100 burpee pullups which smoked me. Also did 5 sets pushups to failure and abs.

Then 20 minutes of stair stepper.

Those burpee pullups are fuckin intense especially 100 of them
 
My mind's been in a pretty dark place today but I was able to put all that shit out of my head while I was working out.

5 Mins bike warm up

Squats: 95 x 50 / 115 x 40 / 135 x 30 / 155 x 20 / 185 x 10 / 185 x 10 / 155 x 20 / 135 x 30 / 105 x 40 / 85 x 50
Leg Press (No more than 30 seconds rest between sets) : 100 x 100 / 70 x 100 / 50 x 100
Calves and Abs
Front Squat: 135 x 5 / 155 x 5 / 155 x 5 / 145 x 5 / 145 x 5

Rode bike for 10 mins than ran a mile

135 x 30 and 155 x 20 squats are new PRs

I'm thinking about going back for another round because I am feeling really down right now. It's really late though and I tore it up so much earlier there isn't much I could do. Might just go to sleep
 
I like this log! post up pics tho bro so we can see the progress
 
Heybro keep your head up your mind will recover in time!:) just need to find a release from time to time which you seem to be doing ! Your workouts are savage btw


Ride it like you stole it!!
 
Thanks guys. Evan I don't have a camera phone lol but I'll figure something out.

I did an hour of cardio today just cuz I was bored. Sat around playing videogames all day long so I figured I'd get something in.

Gonna drink some beers tonight too so the cardio couldn't hurt haha
 
Thought I'd give a quick little update this morning.

Regarding arms, I'm really seeing results from that 3x a week onslaught I was doing. Last week was arms once on Friday and I took it easy. Just like the last time I did this program, arms are looking noticably more defined, full, and bigger since last week when I started taking it easy.

Next time I do this I need to take measurements, but I'd guesstimate I put around a half an inch on each arm maybe a little more :D love it.
 
Let me introduce to you to ...

the Chest Shredder / Forearm Fucker , as I call it.

HOLY FUCKING SHIT.

Dumbell Bench Press: 50 x 30 / 40 x 35 / 40 x 30 / 50 x 20 / 10 x 55 / 10 x 50 / 20 x 40 / 30 x 35 / 40 x 30 / 50 x 25
Lat Pulldown: 170 x 5 / 165 x 5 / 120 x 10 / 100 x 20 / 75 x 30
Incline Dumbell Press: 55 x 5 / 60 x 5 / 60 x 5 / 50 x 10 / 40 x 20 / 30 x 30 / 20 x 10dropset / 15 x 12 drop set
Reverse Grip Lat Pulldown: 170 x 5 / 170 x 5 / 145 x 10 / 120 x 20 / 90 x 30
Dumbell Bench Press: 65 x 5 / 70 x 3 / 60 x 5 / 55 x 5 / 55 x 5
Decline Dumbell Press: 35 x 30 / 35 x 20 / 45 x 10 / 55 x 5 / 50 x 5
Cable Flys: 23 x 8 / 20 x 8 / 17 x 10 / 17 x 10
Machine Fly: 145 x 8 / 140 x 8 / 135 x 8 / 130 x 8

Abs

3 Sets pushups to failure, wait 10 secs, hit failure, wait 10 more secs, hit failure again = 1 set

3 Mile run.
'
Workout was extra savage today, it was much tougher than it looks typed up. I was pissed off cuz some chick kind of blew some plans we had today. Whatever I can thank her for a killer workout and now I look sexier.
 
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