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

Through the darkest hour grace did not shine on me...

Squats 185 x 3 / 205 x 3/ 225 x 3 / 235 x 3 / 230 x 3 / 230 x 3 / 225 x 3 / 225 x 3 / 215 x 3 / 210 x 3
Deadlift: 225 x 3/ 275 x 3 /315 x 3 / 335 x 3 / 345 x 3 / 340 x 3 / 335 x 3 / 330 x 3 / 325 x 3
Front Squat: 175 x 3 / 165 x 3 / 160 x 3 / 160 x 3 / 160 x 3 / 160 x 3/ 160 x 3
Stiff Leg DL: 285 x 3 / 275 x 5 / 265 x 5 / 265 x 5 / 260 x 5 / 255 x 5
Leg Press: 90 x 100
SumoDeadlift: 275 x 3 / 315 x 3 / 315 x 3 / 315 x 3 / 315 x 3
Literally Ass to ground Pause squats: 135 x 12 / 175 x 5 / 155 x 8 / 145 x 10
Leg Press: 140 x 50 / 180 x 40 / 230 x 30 / 320 x 20 / 360 x 10 / 360 x 10 / 320 x 20 / 230 x 30 / 180 x 40 / 140 x 50
Hack Squat: 240 x 5 / 220 x 3 / 220 x 3 / 220 x 3
 
Damn man, you got some crazy volume on your workouts! Good stuff, I don't really get much time to read other people's logs, only just enough to post in mine and track progress, but I'll definitely be checking in on yours. Gotta love anger fueled workouts, it's a great way to bump up the intensity for an especially brutal or heavy day. I like to see it kind of like caffiene or pre workouts though, use it when you need it, but only when you need it, for me if I don't use it sparingly then it becomes hard to drag my ass into the gym if I'm not mad or if I'm tired. But whatever works for you, how long do you typically spend in the gym for a session like the last 2?
 
Thank you sir. It's usually about a 3 hour gym session every day. I also tend to go back at night if I have time and work out some more, so some days it's up to four hours. I had to work up to that of course. I definately have to watch out for overtraining with so much volume but what I'm doing now is definately getting me results. I know most people don't have the time to spend 3 or 4 hours in the gym either but it really works for me. I like what you said about using the caffeine sparingly like the anger. However I am feeling that day I use it as motivation. It's a weird way to look at it but say if I'm feeling sick, I'm motivated to work harder because I want to overcome the challenge and give it my all even though I feel like shit. Same with anger. And on the rare occasion that I'm feeling happy, of course, I'm motivated just because I'm in a good mood.
 
Hahaha I used to be the same exact way. I was in the gym once for 7 hours striaght. No joke. No breaks really. I used to be filled with anger. The workouts were pretty good.. But I honestly did get better results switching to getting in and out in under 2 hours.. But hey bro do what you love! If you gain this way, which most do (most are just to damn lazy) then keep at it!
 
Training to channel your anger bro is great and all, but it doesn't mentally get it out of you, it is almost like masking it with alcohol, just healthier of course lol...whoever she was or is you need to let it go for your own sanity and sake! Keep killing it bro...you are training like a madman for sure...just have to work through it bro!!! Trust me, I walk around at times with anger and resentment...shit we all do, but talk it out as well as train...stress is a killer bro!

Sent from my DROID BIONIC using EliteFitness
 
Thanks guys, and muscle, that comment was full of wisdom. You are completely right man... I just have trouble letting it go, but you are right.

Yesterday I had kind of a setback on my pullups, idk what was up with that. I've gotten over 8 wide grip pullups strict and yesterday I was only able to get 4 haha. I did 100 total. Was going to do more but my hand started to tear on 96 so I backed off. I was kipping on most of them because I hit the point where I couldn't do one strict. I'm not sure if this setback was from fatigue (I STILL have strep throat, just got put on a 4th round of antibiotics, it's been like 2 months now) or weight gain. Scale says I'm at 194-ish right now.

Don't have time at the moment to post numbers but I'll get it later
 
Here is Wednesday's workout

100 pullups
Lat Pulldown: 90 x 30 / 105 x 20 / 120 x 10 / 145 x 5 / 145 x 5 / 155 x 1
V-Bar Lat Pulldown: 90 x 30 / 105 x 20 / 120 x 10 / 140 x 5 / 135 x 5 / 160 x 1
Bent Over Row Overhand Grip: 1110 x 5 / 110 x 5 / 95 x 10 / 80 x 20 / 65 x 30
Bent over Row Reverse Grip: 65 x 30 / 80 x 20 / 95 x 10 / 5 x 115/ 5 x 110

Superset
Seated cable row: 30 x 20 / 30 x 20 / 30 x 20
Freemotion Lat Pulldown : 60 x 20 / 60 x 20 / 60 x 20

Lying dumbell pullover: 50 x 8 / 10 x 45 / 12 x 40 / 30 x 30

3 Nasty Supersetted Drop sets
Superset
Lat pulldown : Drop set / drop set / drop set
Reverse Lat pull down : Drop set/ drop set / drop set

That night I did 40 mins of cardio
 
Last edited:
Thursday was a shoulder killer.

I am beating myself up for neglecting doing my cleans. They are such a great compound exercise and they are underrated shoulder builders. To top it off they'll smoke tha fuck out of ya. Hell yes?

I can't clean much but my technique is better than most people's when I see them cleaning heavy weight. I see alot of guys cleaning like 200 lbs but they land with their legs straight and spread out in a V. That's what I do when I start getting heavier. I could clean alot more but instead of landing at shoulder width I will land in that V shaped stance which is no bueno. Good way to fuck the shit out of your ACL too.

Power clean: 135 x 5 / 155 x 5 / 165 x 3 / 155 x 5 / 150 x 5 / 145 x 5 / 135 x 8
Overhead Press: 85 x 10 / 90 x 8 / 85 x 8 / 75 x 8 / 70 x 10
Hang Clean: 95 x 12 / 115 x 10 / 115 x 10 / 115 x 8 / 105 x 10
Lateral Raise on Machine: 100 x 8 / 95 x 8 / 90 x 8 / 80 x 8
Front Squat: 135 x 8 / 135 x 8 / 155 x 5 / 155 x 5/ 150 x 5 / 150 x 5
Dumbell Hang Clean: 60 x 5 / 60 x 5 / 55 x 8 / 55 x 8 / 50 x 12 / 50 x 12
Seated Dumbell Front Raise: 15 x 12 / 15 x 10 / 12.5 x 12 / 12.5 x 10
Barbell Upright Row: 75 x 8 / 70 x 10 / 70 x 8 / 65 x 10
Dumbell Shrug: 75 x 10 / 75 x 10 / 75 x 8 / 70 x 8

Did 15 mins of stairstepper then a mile run in 5:42 :D

Today my arms are kinda sore from the cleans, but I'm still gonna go in and crush some arms today as planned.
 
NoFatChicks91 said:
Thanks guys, and muscle, that comment was full of wisdom. You are completely right man... I just have trouble letting it go, but you are right.

Yesterday I had kind of a setback on my pullups, idk what was up with that. I've gotten over 8 wide grip pullups strict and yesterday I was only able to get 4 haha. I did 100 total. Was going to do more but my hand started to tear on 96 so I backed off. I was kipping on most of them because I hit the point where I couldn't do one strict. I'm not sure if this setback was from fatigue (I STILL have strep throat, just got put on a 4th round of antibiotics, it's been like 2 months now) or weight gain. Scale says I'm at 194-ish right now.

Don't have time at the moment to post numbers but I'll get it later
Click to expand...

Yeah, hardest part of holding on is letting it go! I am a father and my oldest daughter is 19...enough said! Just have to mentally let it out too bro...spiritually as well. It only eats away at you slowly so that it isn't as apparent to you, even though you are channeling it the best way there is...through exercise...it is only really masking it. Dr. Muscle at your service! LOL!!!
 
Hey bro sorry I haven't checked In lately but I have been busy working on my own issues lol. Working too much Is really putting stress on my relationship ugh.. Anyways keep killing it, I have just started to do cleans and I am really loving them also, I will follow your advice on the stricter form with less weight. Seems to be the way to go. Your gym aggression is inspiring as always , I've been reading yours and then instead of laying in bed for an extra hour before work I run down to the gym and pound out like a 30 min bike ride or Ab sesh or whatever .. So thx for the motivation ;) eventually you will let go, or you will run into someone else who will brighten your life bro, it's exactly what happened to me and now I'm with someone I feel lucky to have met, totally changed me. Keep it up :)!


Ride it like you stole it!!
 
Alright just read the past month/12 pages of your log.
1. God damn you spend a lot of time in the gym.
2. What's your weight at now? I saw you're 6'4" and 188lbs. (PS I'm 5'6"--you almost have a foot on me....fuck i feel short)
3. I'll be following!
 
I'm glad to have all of you aboard :)

Haha thanks Dr. Muscle.

Rus, she sounds like a good gal. I'm sure you'll be able to work through it. Just don't let someone special slip away! I'll support you bro I know that shit is such a stresser.

Also man you're strong as fuck so once you get used to the power clean technique I see you doin some sick weight. I think that it's one of the toughest lifts on at technical standpoint though.

Building, I'm at like 192 now :) Thought I was 194 but (this is where it gets graphic) I took the biggest shit I think I've ever taken yesterday and since then scale says 192. And hey 5'6 is fine, man my friends used to give me so much shit because I drove a small car and when I got out they'd say I looked like a clown.

Yesterday was SICK arms workout.

I was there for 4 hours, but I had brought food to eat 2 hours in because I was expecting a monster workout. And that it was.

Started with deadlifts because I was waiting for my boy to get to the gym. I'm still teachin him how to lift. Not that I'm an expert :P but he weighs like 140 lbs, just a super skinny guy. Poor dude looked like he was about to die several times during arms.

High rep deadlifts are a bitch by the way

Deadlift: 315 x 2 / 355 x 1 / 315 x 5 / 275 x 8 / 245 x 12 / 225 x 15 / 195 x 20 / 155 x 30

I didn't get to log numbers on the arms workout but it was beastly. I made it us as we went along

Started at preacher curls, I put 4 5 lb plates on each side and started curling until I failed then told my buddy to drop 5 lbs off each side, and I'd continue with no rest. Arms were more than on fire. So I started with 20 lbs on each side, then 15, 10, 5, and an empty curl bar which I hit 20 reps with.

Immediately after that I did 40 hammer curls with 20 lbs. Good form. I got to like 30 unbroken then took a quick breath and kept going. Nothing more painful than those drop set high rep curls! I mean, biceps, forearms, and even my hands were on fire!

Then we did 3 sets of negative reps right after that. Those were much worse than they sound after doing 5 sick dropsets and 40 quick reps. My buddy would lift the weight up on the preacher curl for me and I'd try to lower it down over 5-10 seconds. On the fifth rep he'd raise the weight and my arms just dropped lol, especially on the last set I'm not sure I even got a second.

Then we hit high weight low rep alternating dumbells. I was getting 4-6 reps. 3 Sets of that.

Then we finished biceps off with supersets of lying high cable curls and rope curls.

Triceps were the same setup. We started tricep pushdowns and I'd get like 8-10 reps, then fail and go to the next lowest weight. Then 40 overhead extentions.

Then we hit negative reps on close grip bench. 3 Sets. After that, skull crushers 4-6 reps. Then I finished it off with dips and seated incline what I call "L extentions"

My friend left and I did some more isolation movements on arms. It was a killer workout, and my arms haven't been this sore in a long time! The arm part took about 2 hours. It really was tougher than it sounds in my opinion. My goal for that was go for the pump, get blood rushing into the arms, and then hit them with everything you got after that.

Then I ran 3 miles. 3 miles after those deads felt like 10 miles for some reason. I was running like 6:35 minute miles and that was kicking my ass. It had to be from those high rep deadlifts. When I got to 20 and 30 reps it really smoked me, as I'm not used to that at all. Which is good!

30 minutes of cardio total, I did 10 mins of stair stepper.
 
That last post was long as shit.

My body feels beat up all over today, real beat up! I think I need to take it a little easier on the legs, I've clearly been hitting them extremely hard doing the 2-3 times a week intense leg workouts.

So all I did today was 5x5 squatting. My first set (after a warmup of course) was 3 reps because my ass failed to get 225 even 4 times. I've gotten it 4 reps before so that tells me the legs need a break. I still did squats but I was planning on doing more 50/40/30/20/10/10/20/30/40/50 shit. That's mostly a mental workout don't get me wrong but I think it's too demanding for right now so I backed off.

Squats: 225 x 3 / 215 x 5 / 215 x 5 / 215 x 5 / 210 x 5 / 210 x 5

Funny story for yall. Man when I squat I put out as much as I can. My mentality is I'm always going to try to get that last rep even if I end up dropping the bar on the spotter pins. That happens sometimes too haha.

So I'm on like rep 3 or 4 and it's literally taking me like 10 seconds to stand up, I'm pushing as hard as I can, getting dizzy, fighting for that last rep, but I know I'll get it. So this skinny guy seees me and sprints over to the squat rack to like help me up because he thinks I'm going down with the bar. He rushes to the squat rack and right when he gets there I explode up into my 5th rep I'd been fighting through. So he walks off and on my next set he does the same thing.

Haha I appreciate the gesture I guess but I had it and if I didn't I'd have just dropped it on the pins.

I think I scared the shit out of the dude like 3 times before he realized that it was just heavy ass weight for me and I wasn't half assing my squats. He came dashing over to the rack I think two more times after the first time he did it.

After the squats I just did 30 mins of stair stepper. I'd like to go back in later for maybe some more cardio or abs because I always have this irrational fear that my body will be ruined from an easier day and then a day of rest tomorrow. I know that aint gonna happen in 2 days but I'm weird like that.

I'm feeling some more whole grain pancakes by the way. Yesterday I ate a total of 8 pancakes! Each has about 130 calories, no sugar, 27 carbs, and 7 grams protein! It tastes good too. I'm addicted to those things now and they're a great source of carbs
 
Well I didn't end up going back to the gym today. Had a birthday party to go to but I didn't eat junk food there. Then when I got home my dad had got some Mexican food from this place like Taco Bell. I've been workin out 2-4 hours a day last week and went to the gym 13 days in a row so I felt like I earned some fast food. Had myself 5 tacos and then a gordita because my dad couldn't eat all of the food he got, wimp.

Figured I could use the calories. I might do some cardio tomorrow, if I do I'll just go in and ride a bike moderately for like 45 mins- 1 hour. It would need to be moderate because I don't want to interfere with the recovery of my legs

I'm realllllly thinkin about drinkin some beers tonight. Havent had any since like last Friday. Idk since I already ate fast food even though that was like over 2 hours ago beers on top of that probably won't help my cause. Then again, I doubt one night is gonna fuck me over. It's been a long stressful week and some beer sounds great right now. OR, or... I could just drink some straight whiskey to eliminate the extra carbs. What to do what to do?
 
Tons of energy today and lots of aggression in the gym. Woke up kinda depressed but by the time I got to the gym and for the rest of the day I was in a fairly good mood. I honestly can't remember the last time that was, no shit. Hope it lasts, I pray it lasts... I really could use some relief.

Anyway I went in and fuckin killed that shit today. Tons of agression. And I had just gotten really annoyed with some accounting homework right before the gym so that kinda helped too hah.

Today was chest primarily. It's go time. Nonstop for 3 hours!

I'm not sure if I should pick less weight when I'm doing, say, 30 reps, or stick with what I was doing. See what was happening was on bench, with 30 reps, I'd get to like 15 reps, have to hold the bar up for a couple seconds, get 5 more reps, but then after that I'd have to completely rack the weight and rest like 10 -15 seconds, hop back on and knock out 1 or 2 reps. It was intense as fuck and felt like a grind, but I'm not sure whether to just keep attacking that fuckin weight until I hit 30 or maybe drop 15-20 lbs and be able to sqeeze out the majority of the reps unbroken.

I'm leaning towards looking for middle ground, maybe getting like 75% of the reps before I hit failure instead of 50%. Any suggestions are welcome. I love throwing high ass reps in because it really confuses my muscles and adds tons of intensity. Intensity is what it's all about.

Anyway enough text diarrhea.

Dumbell Bench: 70 x 5 / 70 x 5 / 75 x 5 / 75 x 5 / 75 x 3 / 70 x 5 / 70 x 5 / 70 x 4 / 65 x 5
Incline Dumbell: 65 x 5/ 65 x 5 / 60 x 5 / 60 x 5 / 60 x 5 / 60 x 5
Decline Dumbell: 60 x 5 / 60 x 5 / 55 x 5 / 55 x 6 / 55 x 5 / 55 x 5
Power Clean (EXPLOSIVE little rest in between!) : 135 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 135 x 5 / 135 x 5 /135 x 5 / 135 x 5
Smith Machine Bench: 90 x 30 / 110 x 20 / 130 x 10 / 150 x 5 / 145 x 5
Hammer Strength Incline: 80 x 30 / 90 x 20 / 100 x 10 / 140 x 5 / 130 x 5

3 Sets pushups to failure, rest 10 secs, failure, rest, failure again = 1 set

Incline Dumbell Flys: 30 x 8 / 25 x 8 / 25 x 8
Dumbell Flys Flat: 25 x 8 / 22.5 x 8 / 22.5 x 8 / 20 x 10

About 15 mins of abs

Then ran 4 miles

Form on the cleans was *perfect* but I caught myself landing with my legs out wide on rep 5 of 145 lbs so I dropped to preserve form.

Also, 75 x 5 flat bench is (sadly) a PR for me. I've always been a very weak bencher but fuck it I'm in there working harder than the guys I see benchin 315 in my gym.
 
Hahah awesome workout and good log man! The feelings of happiness should keep coming back more and more trust me I have been there man. And seriously, that's a killer workout !!


Ride it like you stole it!!
 
37 sets is a lot man damn. As you know, this whole log you've gone really high in volume, I believe you body is ready to have the rebound effect and overcompensate if you rest a little/lower volume and jack up the protein/fats/some carbs and get some good sleep.

Just my 2 cents. GOod work on the PR
 
Thanks guys.

That overcompensation stuff is no joke. My arms look so much bigger in the past 2 weeks since I backed off and quit working them twice a week. I need to plan a week where I just take it much easier on everything
 
It's 9/11 today ladies and gentlemen... never forget.

Yeah, legs were definately showing signs of overtraining starting thursday last week, so I took it easy on them for 3 days.... Resulting in 5 new PR's baby! :)

PRs : Squat 225 x 5 , Front squat 170 x 5, deadlift 340 x 5, SLDL 290 x 5 Leg press 500 x 5

God, like maybe 2 months ago or less 225 was like my 1 or 2 rep max. I've had 225 x 5 in my sights for a really long time but just couldn't get that bitch, until today.

Everything was strictly 5x5. If I did 6 sets on something it's because the first set felt way too easy.

Squats: 205 x 5 / 220 x 5 / 220 x 5 / 225 x 5 / 225 x 5 / 220 x 5
Deadlift: 315 x 5 / 335 x 5 / 340 x 5 / 335 x 5 / 330 x 5
Front Squat: 170 x 5 / 165 x 5 / 165 x 5 / 160 x 5 / 160 x 5
SLDL: 275 x 5 / 290 x 5 / 285 x 5 / 280 x 5 / 275 x 5
Hack Squat: 220 x 5 / 240 x 5 / 220 x 5 /220 x 5/ 200 x 5
Leg Press: 450 x 5 / 470 x 5 / 470 x 5 / 500 x 5 / 470 x 5

I was pleased with my performance today. I almost shit myself on the 225 squats haha. Maybe I need a butt plug :P

Seriously though, I barely got that last rep on my second set of 225, and when I racked the bar I started seeing stars and the room was spinning. That means I pushed myself to the max!

Might go back tonight if I have time.
 
Came in and worked out again, clearly got caught looking at this personal trainer's ass. Meh.

Weighted lunged: 120 x 16 / 120 x 16 / 120 x 16 / 100 x 16
Seated leg curl: 160 x 12 / 175 x 8 / 175 x 8

I ran out of my whole grain pancake mix, FUCK. I've been eating 3-4 big ass pancakes in the morning with a huge bowl of egg whites with several whole eggs thown in. Several pounds worth of food and the yummiest meal of the day.
 
Damn I hate when they don't serve pancakes in the am here. Just my fav lol . Good work and the personal trainer probably likes the attention of your ass peeking self. ;)


Ride it like you stole it!!
 
Yesterday was tough. I did alot of 5x5 stuff but since my back is my problem area things are either too heavy and form gets shitty or not heavy enough for 5 reps, but that's only on some exercises, namely bent over row. So if I felt it was kinda light I just rested less and threw in more sets so I'd feel it. My form on bent over row has to be perfect. I think I've seen only one other person that uses form I'd approve of in the gym, everyone else lifts too heavy and turns it into some kind of deadlift exploading into a row. When I do this exercise my back stays completely straight the whole time, body doesn't move so it's all in the lats.

Bent over Row: 135 x 5 / 135 x 5 / 125 x 5 / 120 x 5 / 120 x 5 / 120 x 5 / 115 x 5 / 115 x 5 / 115 x 5

100 pullups.... Hands felt very tender afterwards. As usual I had to kip through 90 percent of it. But today I felt more powerful when I was doin strict pullups so good deal.

I get to the lat pulldown and had trouble using a weight I could get 5 times after those pullups

Lat Pulldown: 160 x 4 / 155 x 4 / 145 x 5 / 140 x 5 / 140 x 5 / 135 x 5 / 130 x 5
60 pushups
Seated Cable Row: 85 x 5 / 85 x 5 / 90 x 5 / 90 x 5 / 80 x 5
Reverse Grip Lat Pulldown: 150 x 5 / 150 x 5 / 145 x 5/ 145 x 5 / 140 x 5
Row Wide grip: 220 x 5 / 200 x 5 / 190 x 5 / 190 x 5 / 180 x 5 / 180 x 5 / 180 x 5
Row Hammer Grip: 210 x 5 / 200 x 5 / 200 x 5 / 200 x 5 / 190 x 5 / 180 x 5

100 burpee pullups

Hands hurt so bad when I was doing those but I fought through it. After I was done I took my gloves off and saw the damage, haha. Let's just say it felt like my skin was tearing apart on each pullup when I hit like 70 and it turns out that's exactly what happened.

Lat pulldown: 120 x 12 / 120 x 10 / 110 x 12
Cable row: 75 x 12 / 75 x 10 / 70 x 10
Close grip lat pulldown: 120 x 10 / 110 x 10 / 100 x 10

150 pushups
1 mile run
 
Lower the weight->up the reps for back work. ESpecially for stuff like lat pull downs n cable rows- allows for better MmC n contractions.
 
Buildingup24 said:
Lower the weight->up the reps for back work. ESpecially for stuff like lat pull downs n cable rows- allows for better MmC n contractions.
Click to expand...

Thanks for the tip man I definately agree with that. I'll be sticking in the 8-10 or 10-12 range for those movements next time for sure.
 
Your pullups are
Inspiring I haven't done the 100 for a while. I'm thinking tonight its
Time to do that again :) question for you, do you find power cleans work your rear delts also? Mine are sore as shit lately and I haven't been doing any rear delt isolation work really. Traps Hurt too


Ride it like you stole it!!
 
Rustilldown said:
Your pullups are
Inspiring I haven't done the 100 for a while. I'm thinking tonight its
Time to do that again :) question for you, do you find power cleans work your rear delts also? Mine are sore as shit lately and I haven't been doing any rear delt isolation work really. Traps Hurt too


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

I'd say it's probably from the cleans, definately the trap soreness is due to the cleans. My entire back and shoulder area is sore as shit right now so it's hard to say if it's due to cleans I did on Monday. As I picture the movement though I would say the rear delts have got to be involved at the peak of the movement
 
My joints were on fire yesterday to the point where it was almost debilitating. I know what's causing it and there isn't much I can do about it right now except fight through it I guess. I have a really high pain tolerance too, but I could tell it was impacting most of my lifts, especially cleans and shoulder press. With cleans I was losing the force in the shrug because it hurt so much to do that snap at the top of the movement. I caught myself landing in a V several times. Ended up doing 10 sets of cleans because I knew I could get that weight with good form and I wasn't going to stop until I had gotten at least 5 sets in that I found my form to be acceptable. Still wasn't a bad workout per se, the way I look at it I pushed myself through agonizing shoulder pain and still got the workout done. Made a new PR with 5 reps 55 lb dumbell shoulder press (I know it's not impressive haha)


Power Cleans: 135 x 5 / 135 x 5 / 135 x 5 / 140 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5 / 135 x 5
Seated Dumbell Shoulder press: 40 x 5 / 50 x 5 / 55 x 5 / 55 x 4 / 50 x 5 / 50 x 5
Hang Clean: 95 x 5/ 115 x 5 / 125 x 5 / 135 x 5 / 130 x 5 / 130 x 5 / 125 x 5

Shoulders were stinging so bad I did 3 sets of DB press to give them some relief. I guess it helped a little.

Dumbell Press: 60 x 5 / 65 x 5 / 65 x 5 I was obviously weak from monday and the 200 + pushups on Weds

When I started doing raises my shoulders actually started feeling better. I warmed up big time for like 10 mins before the workout so idk what the deal is. Lateral raises hurt but front raises felt good.

Seated Lateral Raise: 25 x 12 / 30 x 8 / 25 x 10 / 25 x 8 / 22.5 x 10
Seated Front Raise: 17.5 x 8 / 17 .5 x 8 / 15 x 10 / 15 x 8
Straight arm Lateral Raise: 15 x 8 / 12.5 x 10 / 12.5 x 10
Bent over reverse fly: 40 x 10 / 40 x 8 / 35 x 10 / 8 x 35
Barbell Upright row: 85 x 5 / 75 x 8 / 70 x 10 / 70 x 8 / 65 x 8

Shoulders were not stinging near as bad so I did higher rep hang cleans to make up for the poor form I encountered earlier on hang cleans. They started hurting again but form was better. I also wanted to really fatigue my traps so my shrugs would feel heavier. I still have grip problems, though they are getting better, so this way I could shrug 70 lb dumbells and still feel it. Worked out well my shoulders are sore today.

Hang Clean: 95 x 10 / 95 x 10 / 105 x 8 / 105 x 8
Dumbell Shrug: 70 x 10 / 70 x 8 / 70 x 8 / 70 x 8

Damn dumbells kept almost falling out of my hand on 3rd and 4th set so I'd set em down and immediately re grip them to get the last few reps. While my grip still sucks monkey balls, don't get me wrong, I am noticing improvement. I think what really works my grip more than anything is back day. The pulldowns and all the shit get em but after a total of 200 pullups my forearms were incredibly sore. I still try to do my warmup deadlifts without my lifting straps, but when I get up to heavy shit I start using them so my hands do not tear any more than they already have.

30 mins of cardio
 
You need to give the body a break. Jack up fish oil and fat intake for a while- it helps with joints and also consider a week of high rep isolation type work. Cables n such. It's not sexy and record breaking but it'll strengthen connective tissue. Seriously 1 week of taking it easy and going light/high rep stuff will help.
You have to understand compounds have an impact o everything especially if u dont Deload or back off the weight.

Also- rear Delt work as much as possible- face pulls/Delt Flyes..etc it's vital for shoulder health
 
I'll look into face pulls I've not done those. I probably need some more rear delt work for sure!

But the joints, I'm getting tons of fish oil and fat intake. It's the fuckin letro man I can't wait to start to taper off, that'll happen at the end of September. My joints have felt like this since I got on it months ago, however some days it's worse. I'm sitting here right now and if I move my arms the right way my elbows pop and crack, if I do an arm circle my shoulders pop and crack and crunch :P

I'll still take your advice on the high rep lighter weight stuff next week dude, especially for shoulders as well as back.

Thanks for stoppin by again my brotha

Also, bent over reverse flys, would that be hitting my rear delts? I do the exercise standing up. I feel a great burn when I do them, so if that's in my delts I will do more variations of those.
 
Hey my joints pop and crack alot too especially using formastanzol. The face pulls are just excellent, and I do a ton of cable crossovers without handles, just grab each opposing cable with the opposing hand and set the pullups on high , then pull the cables across your chest. Do a few sets with the pulley on high medium and low. Rear delt rapeage


Ride it like you stole it!!
 
Worked out for a little over 4 hours today haha. It was great.

My buddy wanted to do 1 rep max on bench. I did a killer chest workout monday, 200 pushups on Weds, my chest was still sore. I got 195 1 rep max and my buddy got 185. I'm waaaaaay stronger than he is, but I could tell my chest was fatigued. 195 is a PR for me but I'm confident I could get much more than that if I'm fresh. We will see though, if I work out with him Monday I'll 1 rep max again when I'm fresh and shoot for over 200. 195 is still great for someone that's always been such a weak bencher haha.

We did all kinds of rep ranges on arms.

Did supersets of incline bench and standing bicep curls, 25 - 30 reps each, no rest in between. 3 sets of that. I hit everything from every angle through the arm workout. It was about 2 hours long.

Arms are looking bigger and bigger each week :)

But the highlight of the workout was after my buddy left.

Last week I barely got a 360 deadlift. I almost fainted getting it.

Well today I said I was gonna shoot for 365. My ass and hamstrings were sore, quads not so much, but that's from Tuesday.

Deadlift: 225 x 5 / 225 x 5 / 315 x 5 / 335 x 5

So the 335 x 5 felt easier than it's ever felt before. I put on 365..

365 felt easy as fuck!

I ended up getting a 385 1 rep max deadlift!!! That's 25 pounds heavier than the new 1 rep max PR I made, what, last week I think?
I tried to get 390 but I was obiously done from the effort it took to get 385. I'll get 405 soon I know it.

I'm a firm believer that you can train with insane volume, 3-4 hours a day, 6 days a week and still make great gains if you plan your routine carefully.

Also, weight seems to be up at about 195 lbs. It's so hard to judge my weight since I drink 2 gallons of water a day and eat to the point of force feeding every 2 -3 hours, but when I started this log I remember a day where the scale said 182 lbs. I weighed after the gym and it said 197... I know I had some food on my stomach and drank tons of water though.

So it's gotta be like between 192-195.

Also ran a mile and did 20 mins of stair stepper. Oh, also forearms and abs before that.
 
Hey man that's a solid workout goood job on the prs!!' the 405 deadlift is a good milestone and I remember when I hit it I was so damn happy. 4 plates a side is big league wooohooo go get it son :)!


Ride it like you stole it!!
 
NoFatChicks91 said:
Thanks guys.

That overcompensation stuff is no joke. My arms look so much bigger in the past 2 weeks since I backed off and quit working them twice a week. I need to plan a week where I just take it much easier on everything
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Because they are recovering for once lol!!! Having a chance to grow! Keep killing it bro...3-4 hours in the gym? Can't imagine lol! Heading there to do legs myself in a few minutes...you letting things go too as well my brother or still just beating them up???
 
Hahaha thanks dude I can't wait for 405, it's comin.

Muscle go kill legs man hope you have a good workout.
I'm trying to let go but you know how you still think about shit everyday. Not getting that sinking feeling in my stomach as often but it still takes the mind to a dark place. Progress is coming slowly. Hey thanks for askin man.
 
NoFatChicks91 said:
Hahaha thanks dude I can't wait for 405, it's comin.

Muscle go kill legs man hope you have a good workout.
I'm trying to let go but you know how you still think about shit everyday. Not getting that sinking feeling in my stomach as often but it still takes the mind to a dark place. Progress is coming slowly. Hey thanks for askin man.
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It is a process bro...in time it gets easier, shit took me almost a year one time. Just finished legs and pretty stoked...455 squat for 8 reps...deep of course, wrapped, belted, with a good spotter. Also hit over 1100 lb leg press for 12 reps...used your anger management idea bro lol!!!

Legs are dead! Food time! Keep killing it bro, but give yourself some down time as well...let your muscles grow!!!

Sent from my DROID BIONIC using EliteFitness
 
You are a fuckin machine man! That's like Terminator shit lol.

Very inspiring. I'm using that to push myself extra hard on my leg workout today. Killer stuff bro!

Haha I bet after 455 x 8 it's definately food time. I've been carbing up all day. 8 whole grain pancakes at least 200 grams of carbs there, almond butter sandwich, small bowl of cereal. Also has avacado, V8 (Love that stuff, if you get the low sodium cans it's got over 1000 mg of potassium, thats like 8 banannas worth) probably 50 grams protein worth of egg whites, 2 eggs, 1 lb of chicken, cup of OJ, whey protein... shit what else?

You are calling me a machine lol...that is some serious food bro!!! Making me hungry!!!

Great leg workout...just keep doing what you are doing bro, you know!!!!
 
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Almost asked myself why I enjoy subjecting myself to this kind of torture.. Towards the end you're struggling to bust out 2 or 3 reps, grinding towards 50 reps, in between gasping for air and trying to fight off dizziness and lightheadedness.

I'm spend, nothing much else to say.

Squats: 95 x 50 / 115 x 40 / 135 x 30 / 160 x 20 / 195 x 10 / 195 x 10 / 160 x 20 / 135 x 30 / 115 x 40 / 95 x 50
Front Squat: 85 x 30 / 100 x 20 / 125 x 10 / 165 x 5 / 160 x 5 / 125 x 10 / 95 x 20 / 70 x 30

30 Min bike ride

The last few sets of my front squats I could hardly get my legs to bend and move, they were completely blown up. They weren't sore at all today though so I'm confident this'll spark some new growth and gains.
I don't like the weight I did for front squats on the high reps, on paper the weight looks like nothing. I was spent though, my front squats are already weak, and I wanted to keep form. When it comes to being physically strong and tough I guess I don't stand out much, but I know I've got the mentality to push myself to my limit, and I'll do just that.

It just gets hard not to want to go in and lift big badass weights, but I've got to stay focused and work with what I can do.
 
Yall's support helps inspire me guys so I have you to thank!

I Took today off, I'm like sore to the point where it's crippling from that leg workout yesterday.
Just ate tons of protein today. Diet was in check till about 5 o clock, lets just say I'm workin on another beer at the moment. I don't see any harm in getting my drink on once a week.
 
Worked out with my buddy today so I was able to do a bunch of flat bench shit at heaviest weights possible since I had a spotter. That helped so much on the 50 rep shit and all that, that way I could really go to muscle failure, he'd help me back up, I'd rest a few seconds, and keep grinding away at the reps. It's only been like 3 hours since the lift and I'm so sore.

My left hand is completely numb from all that benching : / Think I pinched a nerve. It'll get better though no worries.

Bench: 175 x 5 / 175 x 5 / 170 x 5 / 165 x 5 / 160 x 5
Incline: 135 x 5 / 145 x 5 / 135 x 5 / 135 x 5 / 140 x 5 / 135 x 5
Decline Bench: 155 x 5 / 145 x 5 / 165 x 5 / 145 x 5 / 155 x 5 / 145 x 5
Bench: 75 x 50 / 85 x 40 / 95 x 30 / 115 x 20 / 135 x 10 / 125 x 10 / 105 x 20 / 85 x 30 / 75 x 40 / 65 x 50

Then lots of pec flys on machine and on cables, I did tons of nasty ass drop sets.

You might notice some of the weights went lower, then higher, then lower, then higher sequentially during a set. that's because sometimes my buddy would take a long ass time to get ready or finish lifting so I had more time to rest. Otherwise one of us would go, then the other immediately goes.

Then did some abs and my goal was to run 3 miles, but I ran one and stopped. I'm still extremely sore from Saturday, and I'm thinkin cardio would interfere with recovery. I could use some cardio but with legs coming up tomorrow I need another day of rest. It's mostly all in my quads, they're blown the fuck up.

If I'm too sore tomorrow I may swith shoulder day with leg day. We will see
 
Pretty crazy volume. I wouldn't drink alcohol while sore though because it really reduces your recovery, something about alcohol filling the glycogen hungry muscle and inhibiting the amount of protein/nutrients that can work to repair the muscle. No harm in doing it in moderation, like you said once a week is fine, just not the best when you're sore.
 
Awesome work buddy ! I find whenever I hammer back the beers after working out my recovery isn't necessarily hindered much, but I look flat the next day and lose the pump / tight anabolic
Feeling you get after consistent training. Takes me a few days to get back to normal mind you when I sip on the beers I really tend to over do it.


Ride it like you stole it!!
 
Rustilldown said:
Awesome work buddy ! I find whenever I hammer back the beers after working out my recovery isn't necessarily hindered much, but I look flat the next day and lose the pump / tight anabolic
Feeling you get after consistent training. Takes me a few days to get back to normal mind you when I sip on the beers I really tend to over do it.


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

Yeah It doesn't seem to hinder my recovery too bad but it impacts the workout the next day if I'm hungover lol. Hahaha and yeah man, I don't just have "a beer" I'm like a 6-8 beer minumum guy :P
 
By the way I'm doin shoulders today instead of legs, they're too torn up. Doing the pyramid shit with front squats and back squats in one day was probably one of the toughest workout's I've had to grind through.

So I'll be doin some face pulls and cable crossovers like you boys suggested, throwin some new shit in at the rear delts!
 
Hit shoulders yesterday, did tons of dropsets, higher rep ranges.

Cleans were 5 reps, form was looking much better

Thanks a bunch for suggesting the cable crossovers and face pulls guys, my rear delts feel like they've been raped! The good kind of rape ;)

After shoulders I ran 3 miles.

I finished my 4th round of antibiotics 5 days ago, and I'm pretty much fucked for the time being. The first round got rid of the strep completely, but it came back. Since then when I'd get on antibiotics all I'd have was a red ring around my throat, no soreness though, and didn't feel as run down.

So they kept it from getting worse at least. Well, I can't get any more. I don't like the way the doctor had me take the same exact antibiotic each round either, if something fails 4 times why not try a different antibiotic. Idk I'm no doctor.

Anyway, I've had strep throat for coming on 3 months now. I got it probably like 2 days after a late night with she who shall not be mentioned. Don't think that's a coincidence...

Long term solution might be having tonsils removed, but that can't happen till Christmas break.

I have an appointment with a specialist next week, and by then I imagine I'll be running on willpower alone.

It really hit me last night. At its worst when I first got it, tonsils were almost golf ball sized, you could see the gland protruding out of my neck, and tonsils had pus on them. Attractive, right? I know!

Anyway, my tonsil on the right side is lookin pretty fuckin red and extremely swolen. Also looks like there's pus. I'm already feeling a little off, it will probably get worse though.

Don't think for a second I'm not going to still hit the gym with all my effort. This is getting very frustrating haha and it makes it worse knowing who I probably got it from.
 
Strep throat seems to have stabilized over the last 2 days, as it's not getting worse. I'm more concerned about the worn down, depressed, weak feeling I would get as it got worse previously, but I feel energetic thankfully. I'm still keeping an eye on it every day.

Yesterday this dude asked me for a spot and started tryin to chat with me, I was in between a set so I figured he's just being friendly, but pretty quickly I'm like oh shit, this dude is coming on to me, so I tell em I gotta get back to it and after that, every time I turned around he'd be working out right behind me, or walk in front of me when I was doin pulldowns. I used to work out with my gf at the time and I saw him there when we were together, but he must not have noticed. Next time he talks to me I'm going to comment on this hot personal trainer chick's ass or something. Don't get me wrong if you're gay that's fine, I got no problem with that, but I'm NOT.

Hah just thought I'd share that so you guys might get a laugh out at my expense. I hope I never run into him in the locker room. oh shit.

Alright,

Started with over 100 pullups, but I stopped immediately when my hand began to tear (Instead of doing like 50 more pullups and making it worse, what I did last time)

Lat Push Down Rope: 32.5 x 12 / 32.5 x 10 / 27.5 x 10
Bent over Row: 105 x 5 / 95 x 8 / 85 x 8 / 75 x 10 / 75 x 10 / 70 x 12 / 70 x 12 / 65 x 15
T Bar Row: 45 x 20/ 45 x 8 ( That 20 took it out of me lol) / 35 x 16 / 50 x 6 / 37.5 x 12 / 25 x 8 / 60 x 5 (Some of those were drop s65 x ets I forget which ones)
Dumbell Row On Bench: 45 x 15 / 65 x 4 / 55 x 8 / 70 x 3

Threw in some alternating bicep curls with 40 lbs, and they didn't feel that heavy. Gettin stronger, motherfucker!

Lat Pulldown: 100 x 12 / 95 x 14 / 90 x 16 / 85 x 18 / 80 x 20
Reverse grip Lat Pulldown: 105 x 12 / 100 x 14 / 95 x 16 / 8 x 120

Superset
Seated Cable Row: 75 x 8 / 70 x 8 / 55 x 12
Lat push down : x many / x many / xmany

Did abs

Threw in a superset of abs and a row machine

I think I was doing 180 lbs, wide grip, 3 sets.

Later after class I ran 4 miles.

Weight is down at 188.8 lbs, but that's still up since I started the log so I can't complain. I'm further from 200 now but I'll hit it before I die probably, at least :P

This morning I had probably like 20 egg whites (I buy cartons of egg whites so I can just pour it) 3 eggs, 5 big ass whole grain pancakes, and some OJ. Cuz today's leg day baby!

That probably put a good 3 lbs of food in my stomach so I can pretend I'm 190 + for the time being lol. I'm still somewhat sore in the legs believe it or not from last Saturday, I fuckin pushed myself to the brink. But the legs are good to go, we will see what happens today. I'm thinkin, maybe, maybe 230 x 5 back squat? Hope so!
 
Lol just be like hey bud I don't swing that way. ! Glad to hear your strep is clearing up( hopefully ) ill add more later I'm currently crushing the bike in the gym


Ride it like you stole it!!
 
Crushed arms with my boy today, it was high speed so no time to log actually numbers.

My favorite thing was I went up to the dumbell racks, grabbed 35's and curled to failure, immediately went down to 30's to failure, but at least 8 reps, and kept on going down the line until 12.5 lb dumbells felt like 50's!

Did some pyramid shit with tri's and bi's, 30, 20, 10 5 5 10 20 30. That's some intense shit especially with biceps.

Did abs and 4 mile run, about a 4 hour workout in all. Arms are shredded :) I've been gettin great results from the "Completely annihilate your arms once a week" style of training, and there are so many ways to go about doing it. Mixing it up every week just helps even more!

PS. I'm addicted to these healthy pancakes I've been eating. I ate 5 this morning with my bucket of eggs, 4 with lunch before workout, and 4 after workout haha.

Well over 350 carbs today, I'd say closer to like 400 +.

But I need those damn carbs.
And don't get me started on protein, it's gotta be off the charts :P
Eating all the eggs in the morning, at least a lb of chicken, tons of tuna, and at least 6 servings but usually more of whey protein every day.

Fats are in check too, I get em from almond butter which I love, avacados, and eggs. Sometimes from canola oil but I try to avoid using that.

The only sugar I'm getting comes from V8 tomato juice, I had 2 cups of milk which went into the pancake mix, and a bananna. That's not a bad amount of sugar consumption for fueling the kind of workouts I'm doing but it could probably be a little better.

I'll log the leg workout I did thurs. I got a PR of 230 x 5 back squat but I struggled with my deadlifts. Idk if it was because I ran 4 miles the night before or what, but I BARELY got 335 x 4, and last week I got both 340 x 5 and 335 x 5. Sill got a good lift in though.

More to come!
 
No milk/pancakes for me now.. Cutting :o.. gonna cut 10-15 lbs. Sick workouts. You will be a monster if you stay this consistent with food and training.
 
Buildingup24 said:
4 hours Christ man! You crazy! Keep it up!
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Haha thanks, maybe it's not me, the pancakes might have crack in them or something :P

Evan, stay disciplined bro you will get to have those pancakes again one day, I know you're dedicated as can get so cutting should be no prob for you buddy!

I cut back on the pancakes today because I took my friend out for drinks at a bar last night and ate fries, a BLT, chips and queso, and some beers :P On top of all that other stuff I ate, haha.

But that's just fer today
 
"Earthly desires are enlightenment.", but only when we harness those desires to improve our lives and help others.

You are doing both by nailing your workouts and sharing the experiences. Props to the man!

"The mighty sword of the Lotus Sutra must be wielded by one courageous in faith. Then one will be as strong as a demon armed with an iron staff."
 
Sorry for the tardiness guys, hah I was out all weekend going to clubs. I got a hangover for 2 days straight from just one night. My stomach still feels like shit today too. No more drinking for me for a very, very long time. Apparently when I got back to this chicks apartment I threw up and my friends gave me soap, told me to wash my hands and I tried to drink the soap.

Here's last thursday's log, 230 x 5 back squat was a PR but like I said earlier the deadlifts were weaker than the previous week. I got 340 x 5 as a PR the week before and barely got 335 x 4 last week.

Squat: 205 x 5/ 225 x 5 / 230 x 5 / 230 x 5 / 225 x 5 / 220 x 5 / 215 x 5
Deadlift: 315 x 5 / 335 x 4 / 330 x 4 / 325 x 5/ 315 x 5 / 335 x 3
Front Squat: 135 x 5 / 155 x 5 / 150 x 5 / 150 x 5 / 145 x 5 / 145 x 5
SLDL's : 5 sets 5 reps forgot to log, started with 275 lbs x 5
Hack Squat: 220 x 5 / 220 x 5 / 220 x 5 / 220 x 5 / 200 x 5
Leg Press: 410 x 5 / 450 x 5 / 450 x 5 / 450 x 5 / 470 x 5

Did 3 sets of light 10-12 rep benching with my buddy I was still sore from Monday.

15 mins stairstepper.

I think what weakened my deads and front squats was the back squats, I mean guys I gave those SOBs everything I had haha. 5 reps was not 1, 2 , 3 , 4 , 5 for me, it was like 1.. 2........ 3 gasp for air and wait like 15 seconds, rep 4 would take me like 10 seconds to get the squat back up, and rep 5 there would be a point where I wasn't even sure if I was going to be able to get the rep.

That had to contribute to the weak deads and front squats, why else would I make PR's the week before, and the next week make a PR on back squats and take hits on my deads and front squats the same day?
 
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So Friday night I went out but didn't drink too much, ate some junk food though.

I had to punish myself for the drinking Friday night and the drinking I was planning on doing Saturday night, so I did a stair stepper for 1 hour and burnt just over 1000 cals. Turns out I probably didn't even need all that cardio for the upcoming night because I nearly puked my intestines out that night and all next day.

Worked on some high rep front squats and kept form real tight, it would get sloppy on the last rep sometimes but overall it was lookin good.

Front Squat: 135 x 10 / 145 x 8 / 150 x 8 / 150 x 8 / 145 x 8 / 145 x 8
Squat: 185 x 8 / 185 x 8 / 185 x 8 / 180 x 8 / 180 x 8

Abs.

Front squats felt alot more powerful and I know it's because I started with them first. Usually I do back squats first. Consequently, the back squats felt tough. This shows me I need to switch between starting off with front squats and back squats on my main leg day, probably switching every week.

God I'm going to try to get in the gym today, but my entire body feels shakey, weak, achey and I'm nauseated. I passed out saturday night, well technically sunday, at 3 in the morning, got home before 9, slept till about 6 at night, I had NOTHING to eat or drink because I couldn't keep it down. Got up at 6 PM, my mom had made enchilladas, which I knew would have plenty of dirty calories which I could use at that point. I could only eat one, I ate half of another and almost puked. So I had this little enchillada, 3 scoops of whey, a bananna and a V8 yesterday.

Could I ask for anything more catabolic? :P

I force fed this morning, 5 whole grain pancakes, tons of eggs, and OJ. I'd estimate around 150 g carbs and 80 - 90 g protein this morning.

I know we all do stupid shit but I'm really beatin myself up for that, I mean what I did was REALLY stupid. I was not expecting the aftermath of a night out on Saturday to still be kicking my ass on Monday, but that's what I get.

PS. Weight was at 190 lbs this morning but after I ate 5 pancakes, eggs, etc. That had to have been a good 3 lbs of food so I'd estimate 187 lbs. I will get that weight back I know I will!
 
you're doing arms three times a week? I don't even do that and I'm an arm wrestler.
 
the_alcatraz said:
you're doing arms three times a week? I don't even do that and I'm an arm wrestler.
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I'm not doing that any more bro, that was for a program I do every once in a while. It's designed to push your arms to the brink of overtraining, then you back off and take it real easy for 2 weeks. I've done it twice and in the weeks after you quit training 3x a week, you notice so much growth in your arms. I'd it's helped me put at least a good inch, maybe a little over an inch in a half.

Haven't trained arms 3 days a week for a good month now though
 
Alcohol...no mas bro! Why I have never liked it, and have seen what it does to my loved ones...killed my stepfather years ago. You are not doing yourself any good by drinking like that, and obviously your body is telling you this...eat some carbs and let your body rest, don't put it through anymore torture lol.

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Alcohol...no mas bro! Why I have never liked it, and have seen what it does to my loved ones...killed my stepfather years ago. You are not doing yourself any good by drinking like that, and obviously your body is telling you this...eat some carbs and let your body rest, don't put it through anymore torture lol.

Sent from my DROID BIONIC using EliteFitness
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You summed it up my friend lol. I usually drink like once a month or every 2 weeks, but man two of my best friends just got back from Afghanistan and it's been wild. I'm more disciplined and tougher than that, and I'm about to show it. Time to tighten up my shit and get things back in gear.

I'll hop right on those carbs, muscle, thanks for the suggestion brother. Thanks for stopping by again muscle, full of insight as always my man!
 
NoFatChicks91 said:
I'm not doing that any more bro, that was for a program I do every once in a while. It's designed to push your arms to the brink of overtraining, then you back off and take it real easy for 2 weeks. I've done it twice and in the weeks after you quit training 3x a week, you notice so much growth in your arms. I'd it's helped me put at least a good inch, maybe a little over an inch in a half.

Haven't trained arms 3 days a week for a good month now though
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I disagree bro, three times a week is def. overtraining...

You notice temporary growth, that's the pump and not actual growth...20% of your body's "look" is a pump and nothing else...stop training for a couple of weeks and it looks like you've lost 1/4 your size.
 
I kept the size bro! You overtrain for 3 weeks, then the weeks after that you are doing like 3 exercises of 3 sets total to work the arms just a little. Heres a link to the program if you care to look at it.

Bodybuilding.com - 6 Weeks To Sick Arms

It's one of the few articles on that site that's worth reading haha

You are right man it's overtraining but I swear I kept the size :) I Just had to make sure I ate a shit load of carbs protein and calories the following weeks.
 
You kept the size because you shocked your body by doing something it's not familiar with...had you changed up the exercises and done less days I'm sure you would've kept the size too...however everyone's diff and what may work for you might not work for me and vice versa...
 
Yeah, I completely agree. I've done it twice and got great results, but they were spread very far apart. I agree, different stuff works for different people, I just wanted to share it with everyone in case they wanted to give it a try haha. Glad to have you btw alcatraz
 
Alright guys, yesterday I felt faint, weak, etc. One of the worst hangovers I've had, it lasted a little over 2 days I'd say.

But I'm disciplined and motivated. The only thing that's gonna cure a hangover is time. Not going to the gym would be the ultimate insult to my sense of self discipline.

So I walked in that gym dizzy and nauseated with the mindset of "This is going to be absolute hell. Deal with it. You will work out even if it makes you puke on the gym floor" Haha I kept telling myself that last part, seriously, I was prepared to puke and almost did. I brought this on myself so I have to pay for my carelessness.

I was definately weaker. Almost puked several times but I had it all planned out on how I'd attempt to dash to the restroom and try not to puke on the floor. Haha I won't lie this had to have been one of the most miserable workouts I've ever had.

Warmup Incline Bench: 95 x 20 / 95 x 12 / 95 x 12
DB Bench: 70 x 5/ 70 x 5 / 70 x 4 / 65 x 5 / 65 x 4 / 60 x 5 / 60 x 6
Incline DB Bench: 60 x 5 / 60 x 5 / 60 x 5 / 60 x 5 / 60 x 5 / 60 x 4
Decline DB Bench: 65 x 3 / 60 x 4 / 50 x 6 / 50 x 8 / 55 x 5 / 55 x 5 / 55 x 5
Hammer Strength Incline: 90 x 14 / 60 x 30 / 70 x 20 / 90 x 10 / 120 x 5 / 120 x 5
DB Bench: 35 x 30 / 40 x 20 / 45 x 10 / 55 x 5 / 55 x 5
Cable Lower Chest Raise: 17 x 8 / 13 x 8 / 10 x 10 / 10 x 10 /10 x 10
Cable Inner Chest Press: 27 x 8 / 23 x 10 / 23 x 10 / 23 x 10 / 20 x 10
Cable Flys: 20 x 8 / 17 x 10 / 17 x 10 / 17 x `10 / 17 x 10
Machine Fly: 150 x 6 / 135 x 8 / 130 x 8 / 130 x 8


Abs

20 Mins stair stepper (This was definately not fun with nausea lol)

I'm sore today, my reps were kind of all over the place. On some sets I felt weaked (Probably was actually just feeling sicker :P ) and I'd get less reps than the next set. But I'm sore and I worked hard so that's good enough for me, even though lifts were down.

I still feel terrible today, there isn't much doubt there was some alcohol poisoning. 3 days feeling like death lol
 
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I can't allow myself to take off because I gave myself a hangover lol I gotta take responsibility for the fact I fucked up. I'll take your advice and go lighter today. Still might go 5 reps on power cleans but I'll hit them first
 
Goddamnit I just found out I have to have my tonsils removed. 2 weeks no lifting apparently it's hellish the first week. Takes over a month to fully recover. It'll be in December. It's disheartening for me.

And I was gonna do a cycle soon, 6 weeks of epi + 4 week pct.I don't even have enough time now.
 
Hey buddy I have been through hell and back when it comes to hangovers like that. There comes a point when you do finally say enough is enough. I think I was 23 when this happened. I got so wasted after months strait of gym progress, was in the best shape of my life at the time and had alcohol poisoning for nearly a week, lost 14 pounds( mostly water of course) woke up in the drunk tank in some small shithole town. I still don't think there's anything wrong with going out in the rare occasion and getting drunk with some girls or with the boys, but there's a big difference in 8 beers drunk and a 40 of crown royal drunk I have come to learn. Now eat those calories back up and hit the gym hard and keep making progress. !


Ride it like you stole it!!
 
Holy shit rus you're a party animal! We needa grab some drinks sometime. Just fuckin with u

14 lbs that's insane, probably from all the puking. I lost a good 3-5. You are totally right though man. I learned my lesson at least for the next few years til I forget how terrible it feels to get that hungover.

I'm still hittin it hard I'll post logs later today.

Imma need you guys to ride my ass after that surgery haha I can't be losing my motivation after being on my ass for over a week!
 
Hangover was kickin my ass still on Tuesday but I still pushed myself!

Cleans had very good form but the 185 lb clean was laughably bad. My legs V'd as far as they could to get that sucker up and after that I told myself to quit being a dickhead and strip the weight. No point in lifting heavy if form sucks.

Power Clean: 135 x 5 / 135 x 5 / 145 x 5 / 145 x 5 / 155 x 3 / 165 x 2 / 175 x 1 / 185 x 1 (Idk if I should even count that shit as a rep lol) / 140 x 5 / 140 x 5
Military Press: 85 x 12 / 85 x 9 / 85 x 8 / 75 x 12 / 75 x 12
Hang Clean: 115 x 10 / 115 x 8 / 115 x 8 / 115 x 8 / 110 x 10
Lat raise Machine: 100 x 8 / 100 x 8 / 95 x 8 / 85 x 8
Face Pull: 37.5 x 12 / 42.5 x 10 / 42.5 x 10 / 45 x 8
DB Front Raise: 17.5 x 10 / 17.5 x 8 / 17.5 x 8 / 15 x 10
Cable Crossover Low: 13 x 8 / 10 x 8 / 10 x 8
Cable Crossover Mid: 10 x 8 / 7 x 10 / 7 x 10
Cable Crossover High: 7 x 12 / 10 x 8 /7 x 10
Barbell Upright Row: 85 x 8 / 80 x 8 / 70 x 10 /; 70 x 8
DB Shrug: 75 x 12 / 75 x 8 / 70 x 10 / 70 x 10
Barbell Shrug Behind back: 135 x 8 / 135 x 8 / 135 x 8 / 135 x 8 (Hold shrug for extra burn since grip was being an asshole)
 
Weds.

Started with 100 pullups.

Next back day I'm going to do less pullups. After 100 pullups I think I had trouble getting the best muscle contractions and my weights were lowered like 30 lbs or more. I'm less concerned about weight but I felt like it fatigues the lats so much that it's hard to attain proper form no matter how light I might go.

Im gonna play around with when I do the pullups next time. I wanna be able to hit the 5x5 barbell row fresh so I can really focus on getting perfect form since I'm kinda weak on that exercise. I do it almost at a 90 degree angle, torso almost parallel to the ground like in a deadlift position, and I make sure nothing moves but my arms. I see so many people swing into their barbell rows I wanna make sure I dont do that.


100 pullups (3 sets wide, 4 close reverse grip, 3 hammer grip meduim)

Barbell Row: 115 x 5 / 115 x 5 / 95 x 5 / 95 x 5 / 95 x 5 / 95 x 5 / 95 x 5 ( I really focused on the contraction and absolute PERFECT form, nothing was moving but the arms straight back, all in the lats)
Lat Pulldown: 120 x 10 / 120 x 8 / 115 x 8 / 110 x 8
Hammer Hrip Medium width Lat Pulldown: 130 x 8 / 120 x 8 / 115 x 8 / 115 x 8
Reverse Grip Lat Pulldown: 130 x 8 / 120 x 8 / 120 x 8 / 120 x 8
Row Wide grip: 180 x 8 / 160 x 10 / 160 x 10
Row Close Grip hammer: 200 x 8 / 180 x 8 / 170 x 10
Lat Pushdown: 37.5 x 12 / 42.5 x 8 / 40 x 8 / 40 x 8
T-bar row: 70 x 5 / 55 x 8 / 50 x 8 / 45 x 8 / 45 x 8 / 45 x 8
Dumbell Pullover: 50 x 10 / 50 x 8 / 45 x 8 / 40 x 10 / 40 x 10
Bent over Dumbell row: 50 x 10 / 45 x 12 / 45 x 10 / 45 x 12

Abs

Stairstepper 20 mins

Ran 1 mile in like 5:52 or something

I feel like the letro lately has really been impeding my gains. Since I'm havin surgery and cant do a cycle Im gonna run letro for another fuckin month though. The lumps in my nips kinda hurt, they're still pea sized though and I want them fuckin gone. It's hardly noticable, I dont have man boobs or anything like that but my nips kinda poke out sometimes :\

Idk why they started feeling tender again recently and almost look like they got a little worse, still nobody has noticed it though thank god. Letro sucks my friends! :P
 
Less than perfect form has its place.

Also, you ever consider running 5/3/1 Jim Wendler style plus bodybuilding assistance work?

Your military press is low for your weight(not bashing)

5/3/1
Squat-quad work
Military press- shoulder work
Power clean-hamstring work
Bench-chest work
Plus a back/bi day

It'll force you to take a day off once a week at least
 
Yeah I know my military press is low. I used to never work shoulders dude maybe only been working them for like 5-6 months. I know you aren't bashing man no sweat!

5/3/1 is that the number of reps? I'm always willing to try new stuff bro

As long as I can stay in the gym for like 3 hours sometimes :P I need the escape.
 
Hey bro, one thing for sure is getting smashed and hungover is no good for Estrogen levels, as your body is re- hydrating after the alcohol dehydration its probably storing water kind of like a rebound effect. Give it a few days and you will probably feel the letro working again on the nips.

Read this... It has helped my barbell row tremendously and I don't really believe in doing it any other way.

http://stronglifts.com/how-to-master-barbell-row-technique/

Also, work hard on that military press,
The More I do it lately the wider my appearance is becoming. I feel like it should be a staple for everyone. Big strong shoulders make all upper body exercises easier and also really add to the wide v taper look. It also gives that athletic look even when wearing t shirts and sweaters that state.. Yeah I lift :P keep up the good work , you know we will be pushing you post surgery , that's what we are here for man!



Ride it like you stole it!!
 
Rus I didn't know that about alcohol and estrogen levels but that definately explains what I experienced. I'll check out that article too brother. Haha man you've been so fuckin helpful throughout this log you have no idea, so glad to have you and everyone else following.

I'm going to start doing military press / dumbell shoulder press / OHP one of those now twice a week and see what that does for a while, I'll start with that today probably.

Yesterday I fuckin killed it man.

There's these cocky ass personal trainers that I can't stand because one of them told me I couldn't bring colored water in the gym and that fucker drinks it all the time when he works out. They were doing some crossfit style workout looking thing with like 225 15 times back squat and the cockiest one, the guy that bitched about my water, he was getting fuckin smoked and whining through the whole thing. He's got big arms and is kinda strong but he was squatting like maybe 75 degrees and taking long ass breaks etc.

I know I'm not stronger than him but my little grudge against him made me push myself harder just to assert than I could dominate them both mentally. So after I was fucking smoked I did 3 sets of 135 x 20 back squats. After lifting as heavy as I could like to the point where I failed on a few sets and dropped onto the spotter pins, 135 x 20 was pure hell, complete torment haha. Hey man If I can use this grudge I have against that asswipe to ush myself harder that works for me :P

Made a PR on back squats with 245 x 3, 240 used to be my 1 rep max :)

Squats: 135 x 10 / 225 x 3 / 235 x 3 / 245 x 3/ 240 x 3 / 240 x 3 / 240 x 3 / 240 x 2 (Dropped it on 3 )
Deadlift: 225 x 5 / 315 x 3 / 335 x 3 / 355 x 3 / 355 x 3 / 350 x 3 / 345 x 3 / 340 x 3
Front Squat: 165 x 3 / 170 x 3 / 170 x 3 / 170 x 3 / 165 x 3 / 160 x 3 / 160 x 3 / 160 x 3
Stiff leg Deadlift: 295 x 3 / 305 x 3 / 305 x 3 / 300 x 3 / 300 x 3 / 295 x 3

I can't tell you guys how tough these 20 rep squats were especially on set 3, that was all mental. Legs were beyond being on fire haha. After lifting so heavy for an hour or whatever it was I was already smoked. Normally I could get over 135 like 30 times but man I was grinding away at the reps like 1 rep at a time on that last set holy shit.

Squats: 135 x 20 / 135 x 20 / 135 x 20

Hack Squat: 220 x 3 / 220 x 3 / 220 x 3 / 220 x 3 / 220 x 3

20 Mins stair stepper.

Awesome workout!
 
Haha and I love the guys that come in and load the bar up and squat like 3 inches. I watched a guy load up the bar with 405 and I was thinking no way can this barrel chested chicken legged monkey can squat this... He does like 4 reps 4 inches down and up then racked it with a grunt and walks around chest out ... I just stared at him blankly and proceeded to squat a legitimate ass to grass 275 for 5 just to make sure he knew in his heart he was not all that.


Ride it like you stole it!!
 
Rustilldown said:
Haha and I love the guys that come in and load the bar up and squat like 3 inches. I watched a guy load up the bar with 405 and I was thinking no way can this barrel chested chicken legged monkey can squat this... He does like 4 reps 4 inches down and up then racked it with a grunt and walks around chest out ... I just stared at him blankly and proceeded to squat a legitimate ass to grass 275 for 5 just to make sure he knew in his heart he was not all that.


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

Haha righteous man, put that cocky bastard in his place!
 
Thank you sir. I squat with a shoulder width stance or at least try to, sometimes when I'm getting worn out I catch myself goin out wider but I don't really mind. I just try to get shoulder width because I feel like it challenges me more.

Hah man I saw this old dude squatting over 225 the other week and his feet were like maybe 6-8 inches apart and he was going nearly ass to ground. I couldn't figure out how in the hell he was doing that! Narrow ass squats.
 
Still checking in on you bro...no more drinking, cut that shit out! Don't overtrain...3 hours in the gym is too much, instead go for a.bike ride or run, get outdoors and enjoy some life, get your gym time in and hit the weights hard, but take care of yourself in other ways too bro...need to relax as well!

Sent from my DROID BIONIC using EliteFitness
 
muscleaddiction said:
Still checking in on you bro...no more drinking, cut that shit out! Don't overtrain...3 hours in the gym is too much, instead go for a.bike ride or run, get outdoors and enjoy some life, get your gym time in and hit the weights hard, but take care of yourself in other ways too bro...need to relax as well!

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

That's why I think 5/3/1 (Jim Wendler program) with bodybuilding assistance work would be perfect for him. The "off days" Wendler says do some form of conditioning/get active. It'd allow for rest and still fill his urge to go to the gym. (I outlined a version of a 5 day split in an earlier post)

Nofatchicks-love that name btw lol- purchase 5/3/1 2nd edition off amazon. 1 of the Best lifting books you'll ever READ and NEED. It's maybe $20
 
NoFatChicks91 said:
Hit shoulders yesterday, did tons of dropsets, higher rep ranges.

Cleans were 5 reps, form was looking much better

Thanks a bunch for suggesting the cable crossovers and face pulls guys, my rear delts feel like they've been raped! The good kind of rape ;)

After shoulders I ran 3 miles.

I finished my 4th round of antibiotics 5 days ago, and I'm pretty much fucked for the time being. The first round got rid of the strep completely, but it came back. Since then when I'd get on antibiotics all I'd have was a red ring around my throat, no soreness though, and didn't feel as run down.

So they kept it from getting worse at least. Well, I can't get any more. I don't like the way the doctor had me take the same exact antibiotic each round either, if something fails 4 times why not try a different antibiotic. Idk I'm no doctor.

Anyway, I've had strep throat for coming on 3 months now. I got it probably like 2 days after a late night with she who shall not be mentioned. Don't think that's a coincidence...

Long term solution might be having tonsils removed, but that can't happen till Christmas break.

I have an appointment with a specialist next week, and by then I imagine I'll be running on willpower alone.

It really hit me last night. At its worst when I first got it, tonsils were almost golf ball sized, you could see the gland protruding out of my neck, and tonsils had pus on them. Attractive, right? I know!

Anyway, my tonsil on the right side is lookin pretty fuckin red and extremely swolen. Also looks like there's pus. I'm already feeling a little off, it will probably get worse though.

Don't think for a second I'm not going to still hit the gym with all my effort. This is getting very frustrating haha and it makes it worse knowing who I probably got it from.
Click to expand...

I had my tonsils out about three months ago best plus worse thing in my life lol not trying to scare you but when your in your in the aneasthic room ask for anxiety jab its amazing lol. And when you recovering rest be leave me after a week I went back to work. Your spouse to have 2 weeks rest but anyway coz of that I bleeding badly and got rushed in for a second op so make sure you rest :)


Sent from my HTC Sensation Z710e using EliteFitness
 
Thanks all you guys.

I'll have to check that program out for sure I'll look for it later to buy it.

Yesterday I worked arms with my boy. I included KB curls thanks for the idea buildingup! Those definately worked my arms in a completely different way, That contraction at the top is fucking intense man! Love it.

We also practiced some squat cleans. I'm not at all naturally athletic and those are tough for me. 70 lbs x 10 was whooping my ass haha. But holy shit those are excellent workouts. I'm afraid to try 135 lbs just because I'm a little iffy at catching that clean in a front squat. So I'm going to stay light with those for a while but I definately need to do them more often.

Did like 20 mins of cardio I think too.

Didn't work out today I was out all night with tha boys. And one of our other buddies came back from Afghanistan and yesterday was his first day back. Behaved myself and only drank beer. My friends ended up dragging me to a, uh, strip club. Never been to one of those before that was interesting. Probably won't ever go back lol. Been havin loads of fun lately, I'm finally starting to feel at peace with myself and genuinely happy for the first time in honestly almost a year. I'm not proud of myself for going to a strip club though :P

I might go in to the gym tomorrow and work on some stuff, do a little cardio, etc. But it couldn't hurt to just take the whole weekend off either.
 
Yeah man find the healthy balance that is needed. With time you will be fully recovered from the hardships of the past. Keep up the good work bro. And a weekend off wouldn't hurt. It's hard to do though :P I always feel guilty as hell :P !!


Ride it like you stole it!!
 
Nice job on toning back on the booze, I went out with this girl friday night n limitied myself to 2 drinks as well haha. Moderation man!
Squat cleans--i like that. May throw those in tomorrow. Glad you like the KB curls-its a whole different world.
 
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