ROTD's Spring Cutter Log

**returnofthdragon** · 03-19-2013, 10:05 AM

I'm very glad EK is running a great contest. I'm fat and out of shape and need the motivation. I always do best when I'm logging and I've not logged in many months. I had surgery on my hand in November which didn't help. I wasn't able to lift much with my hands for weeks and once I was able too, it hurt to use much weight. I didn't push it because I wanted to heal correctly.Long story short, I'm out of shape. I need a good cutter.

I'm currently toward the end of a cycle. I've been running DP cyp at 750mg/week and tren E at 300mg/week. I just dropped the tren this week, I had planned on running it a couple more weeks, but some bunk caber gave me some side I didn't like. I'm on prami now, which works, but I hate it because it makes me have to fight falling asleep anytime I drive. After I end the cycle, I'll cruise for a few weeks and then start a cycle of test prop and tren a.

I'm also taking CJC 125 and Grhp 2 at 250/mg 2-3 times per day.

My current stats:

Weight : 224.2 lbs	Body Fat : 0 %	Height : 68 inches
Chest : 48 inches	Waist : 39 inches	Arms : 17.5 inches
Shoulders : 54 inches	Foreams : 13.75 inches	Neck : 17.25 inches
Hips : 42.25 inches	Thighs : 27 inches	Calves : 17 inches

Today's workout:

Exercise Name		1 RM	Lifting Logs
	Hammer underhand seated row	306.66	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 230.0x10 Set 4 : 230.0x10
	Barbell Shrugs Behind the Back	337.5	Set 1 : 225.0x15 Set 2 : 225.0x15 Set 3 : 225.0x15
	Cable Seated Row	240	Set 1 : 150.0x10 Set 2 : 150.0x10 Set 3 : 180.0x10 Set 4 : 180.0x10
	Wide-Grip Lat pulldown	240	Set 1 : 150.0x10 Set 2 : 150.0x10 Set 3 : 180.0x10 Set 4 : 180.0x10

My workout was crappy today. I'm trying to take clen and creatine at the same time, and it's not working out. Although I'm drinking over a gallon of water a day, I'm cramping too much. I cramped with every lift today. I'll up the taurine and see if it improves, if not one of them has to go!

**M3Alex** · 03-20-2013, 12:10 AM

nice....will be tuning in!

**returnofthdragon** · 03-21-2013, 01:21 PM

I'm on vacation, so the workouts are a little shorter and the diet is a little poorer, but I'm still working!

Yesterday: 2 miles fasted treadmill

Today: Arms

Exercise Name		1 RM	Lifting Logs
	Preacher Curl Machine	186.66	Set 1 : 120.0x10 Set 2 : 140.0x10 Set 3 : 140.0x8
	Triceps Pushdown - Rope	160	Set 1 : 90.0x10 Set 2 : 120.0x10 Set 3 : 120.0x10 Set 4 : 120x10
	Alternate Incline Dumbbell Curl	53.33	Set 1 : 40.0x10 Set 2 : 40.0x10 Set 3 : 40.0x8
	Cable One Arm Tricep Extension	80	Set 1 : 60.0x10 Set 2 : 60.0x10 Set 3 : 60.0x10
	Dumbbell Concentration Curls	86.66	Set 1 : 65.0x10 Set 2 : 60.0x10 Set 3 : 65.0x8

**returnofthdragon** · 03-22-2013, 08:35 PM

Cramping again today. I didn't get my gallon of water in yesterday. Clen also had me shaking too much on the excentric movement of the leg extensions. I'll be off Clen in a few days. I'll be glad when vacation is over, just to help with diet and exercise!

Exercise Name		1 RM	Lifting Logs
	Leg Press	480	Set 1 : 360.0x10 Set 2 : 360.0x10 Set 3 : 360.0x10 Set 4 : 360x10
	Seated Calf Raise	300	Set 1 : 180.0x20 Set 2 : 180.0x20 Set 3 : 180.0x20 Set 4 : 180x20
	Lying Leg Curls	173.33	Set 1 : 90.0x10 Set 2 : 110.0x10 Set 3 : 130.0x10
	Leg Extensions	253.33	Set 1 : 190.0x10 Set 2 : 190.0x10 Set 3 : 190.0x10

**returnofthdragon** · 03-24-2013, 11:13 AM

I'm taking the weekend off. Back to work tomorrow

**returnofthdragon** · 03-25-2013, 10:09 PM

Morning: 2.5 miles on the treadmill fasted

Afternoon:

Exercise Name		1 RM	Lifting Logs
	Barbell Bench Press	300	Set 1 : 225.0x10 Set 2 : 225.0x10 Set 3 : 225.0x10 Set 4 : 225.0x10
	Machine Fly	226.66	Set 1 : 130.0x10 Set 2 : 170.0x10 Set 3 : 170.0x8 Set 4 : 170.0x8
	hammer strength incline	240	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 180.0x10 Set 4 : 180.0x10
	Hammer strength bench	240	Set 1 : 180x10 Set 2 : 180x10 Set 3 : 180x10 Set 4 : 180x10

This was the second time I've done BP in six months. Finally mostly pain free after surgery.

**returnofthdragon** · 03-28-2013, 05:41 PM

3/26

Exercise Name		1 RM	Lifting Logs
	Hammer Underhand Pull down	360	Set 1 : 180.0x10 Set 2 : 250.0x10 Set 3 : 270.0x10 Set 4 : 270.0x10
	Cable Seated Row	280	Set 1 : 150.0x10 Set 2 : 180.0x10 Set 3 : 210.0x10 Set 4 : 210.0x10
	Wide-Grip Lat Pulldown	259	Set 1 : 150.0x10 Set 2 : 180.0x10 Set 3 : 210.0x7 Set 4 : 180.0x8
	Dumbbell Shoulder Shrug	133.33	Set 1 : 80.0x20 Set 2 : 80.0x20 Set 3 : 80.0x15 Set 4 : 80.0x15

3/27

A.M.:

Exercise Name		1 RM	Lifting Logs
	Barbell Squat	300	Set 1 : 225.0x10 Set 2 : 225.0x10 Set 3 : 225.0x10 Set 4 : 225.0x10
	Leg Extensions	306.66	Set 1 : 190.0x10 Set 2 : 190.0x10 Set 3 : 230.0x10 Set 4 : 230.0x10
	Lying Leg Curls	173.33	Set 1 : 110.0x10 Set 2 : 130.0x10 Set 3 : 130.0x10 Set 4 : 130.0x10
	Seated Calf Raise	307.5	Set 1 : 180.0x20 Set 2 : 180.0x20 Set 3 : 205.0x15 Set 4 : 205.0x15
	Thigh Abductor	240	Set 1 : 130.0x20 Set 2 : 150.0x15 Set 3 : 160.0x15 Set 4 : 160.0x10
	Thigh Adductor	247.5	Set 1 : 130.0x20 Set 2 : 165.0x15 Set 3 : 165.0x15 Set 4 : 165.0x10

P.M.: 2 miles on the treadmill

3/28

A.M.

Exercise Name		1 RM	Lifting Logs
	Hammer Shoulder Press	316.66	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 250.0x8 Set 4 : 250.0x8
	cable lateral raise	53.33	Set 1 : 40.0x10 Set 2 : 40.0x10 Set 3 : 40.0x10 Set 4 : 40x10
	bent cable lateral raise	66.66	Set 1 : 40.0x10 Set 2 : 50.0x10 Set 3 : 50.0x10
	Crunches with Legs on Bench	100	Set 1 : 100 Laps/Reps Set 2 : 100 Laps/Reps Set 3 : 100 Laps/Reps
	ab machine	183.33	Set 1 : 110.0x20 Set 2 : 110.0x20 Set 3 : 110.0x20 Set 4 : 110.0x20

My diet is terrible. I've gained a pound. I'm not doing well after vacation. My hunger is through the roof!

**returnofthdragon** · 03-30-2013, 01:31 PM

3/29

A.M. Arms

Exercise Name		1 RM	Lifting Logs
	Cable One Arm Tricep Extension	80	Set 1 : 40.0x10 Set 2 : 50.0x10 Set 3 : 60.0x10 Set 4 : 60.0x10 Set 5 : 60.0x10
	Preacher Curl Machine	186.66	Set 1 : 120.0x10 Set 2 : 140.0x8 Set 3 : 140.0x10 Set 4 : 100x15
	Triceps Pushdown - Rope	168	Set 1 : 120.0x12 Set 2 : 120.0x10 Set 3 : 120.0x8 Set 4 : 90x11
	Alternate Incline Dumbbell Curl	50.66	Set 1 : 40.0x8 Set 2 : 40.0x8 Set 3 : 40.0x8

P.M. 2 Miles on the treadmill

3/30: Stats update

My diet sucks. I'll probably start logging it too to make cheating harder to do. My weight is up, belly is up, butt down. The shoulders are bigger, but I think that has to be a measuring issue. The original number was probably from last year had just didn't get updated.

Body Stats

Weight : 225.8 lbs	Body Fat : 0 %	Height : 68 inches
Chest : 48 inches	Waist : 39.25 inches	Arms : 17.5 inches
Shoulders : 55 inches	Foreams : 13.75 inches	Neck : 17.5 inches
Hips : 41.75 inches	Thighs : 27 inches	Calves : 17 inches

**returnofthdragon** · 04-01-2013, 08:13 PM

I started logging diet today, and it has already helped. There were a few times I'd normally cheat, but didn't because I didn't want to log it! That being said, I still didn't eat well today. My plan is to eat high protien/fat and low carbs during the week and carb load on the weekends.

I have back acne off an on and a few months ago it got really, really bad. When that happens I take doxycycline which usually clears things up well. The problem is, if I take it for a few months in a row, if screws up my digestive system killing off the good bacteria making me feel bloated and full all the time. That's where I'm at right now. I had to force myself to eat dinner tonight. I'm trying to fix the problem with probiotics and get myself off the doxy. I started acnedren a month ago and ordered bodybuilders bodywash last week. I'm hoping they will help enough for me to get off the doxy and still be willing to take my shirt off at the pool this summer.

I'm undecided what to do about my cycle. I had been on test/tren E and had planned on ending the cycle today, cruising for a moth or two and then starting tren a, test p, mast cycle. Instead of ending today, I ended the tren two weeks ago due to progesterone sides. Now i'm tempted to get some prolactrone and start again...but that would run into my summer cycle. I know I should just wait, but I don't want too! I've also considered running higher than TRT test until the starting the cut mix or running test and EQ. Basically my last cycle didn't end like I wanted and now want more juice!

Today's diet:

Totals	2,068	109	77	217	3,467	38

	Calories	Carbs	Fat	Protein	Sodium	Sugar

A.M. workout:

This is my third time doing bench in months since surgery. Still hurts a little, but getting better. Kept hurting during the rest of the workout.

Exercise Name		1 RM	Lifting Logs
	Barbell Bench Press	357	Set 1 : 225.0x10 Set 2 : 275.0x8 Set 3 : 295.0x6 Set 4 : 315.0x4 Set 5 : 225.0x15
	Machine Fly	226.66	Set 1 : 170.0x10 Set 2 : 170.0x10 Set 3 : 170.0x10 Set 4 : 170.0x10
	Dip	1.66	Set 1 : 1.0x20 Set 2 : 0.0x15 Set 3 : 0.0x12
	hammer strength incline	240	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 180.0x10

P.M. Workout: 2.3 miles on the treadmill

**returnofthdragon** · 04-02-2013, 08:16 PM

A.M. Workout:

Exercise Name		1 RM	Lifting Logs
	Hammer Underhand Pull down	360	Set 1 : 180.0x10 Set 2 : 270.0x10 Set 3 : 270.0x10 Set 4 : 270.0x10 Set 5 : 180.0x15
	Wide-Grip Lat Pulldown	266	Set 1 : 150.0x10 Set 2 : 180.0x10 Set 3 : 210.0x8 Set 4 : 180.0x8
	Crunches with Legs on Bench	100	Set 1 : 100 Laps/Reps Set 2 : 100 Laps/Reps Set 3 : 100 Laps/Reps
	Cable Seated Row	304	Set 1 : 150.0x10 Set 2 : 180.0x10 Set 3 : 210.0x8 Set 4 : 240.0x8
	Dumbbell Shoulder Shrug	133.33	Set 1 : 80.0x20 Set 2 : 80.0x20 Set 3 : 80.0x20 Set 4 : 80.0x15

P.M. workout: 3 miles on the treadmill

Macros:

Totals	2,209	111	88	232	2,767	65

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-03-2013, 09:25 PM

Monday and Tuesday I had very high energy levels. Today I did not at all. I was down three pounds this morning, so the carb cutting is finally having an effect.

Morning workout:

Exercise Name		1 RM	Lifting Logs	Edit \| Delete
	Barbell Squat	300	Set 1 : 225.0x10 Set 2 : 225.0x10 Set 3 : 225.0x10 Set 4 : 225.0x10
	Leg Extensions	306.66	Set 1 : 110.0x14 Set 2 : 190.0x10 Set 3 : 190.0x10 Set 4 : 230.0x10 Set 5 : 230x10
	Standing Barbell Calf Raise	641.66	Set 1 : 315.0x20 Set 2 : 385.0x20 Set 3 : 385.0x20 Set 4 : 385.0x20
	Lying Leg Curls	173.33	Set 1 : 110.0x10 Set 2 : 130.0x10 Set 3 : 130.0x10
	Thigh Abductor	220	Set 1 : 130.0x15 Set 2 : 165.0x10 Set 3 : 160.0x10 Set 4 : 165.0x10
	Thigh Adductor	230.99	Set 1 : 165.0x12 Set 2 : 165.0x12 Set 3 : 165.0x10

P.M. Workout: 1.7 miles on the treadmill

Macros:

Totals	1,825	79	73	222	3,019	31

	Calories	Carbs	Fat	Protein	Sodium	Sugar

I may not get to workout tomorrow. I have to work early and stay late.

**returnofthdragon** · 04-04-2013, 08:15 PM

ping from the gym and not helping my diet. I was on the road much of the day and my diet wasn't good. I didn't bring enough good food with me.

Totals	2,550	198	102	163	4,602	55

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-06-2013, 08:24 AM

4/5

A.M. Workout: Today's workout felt great. Pumps were great. My arms, pumped, measured 18.5" after I got home. Too bad they couldn't look like that all of the time!

Exercise Name		1 RM	Lifting Logs
	Triceps Pushdown V-Bar	200	Set 1 : 90.0x15 Set 2 : 120.0x12 Set 3 : 150.0x10 Set 4 : 150x10 Set 5 : 150x10
	Preacher Curl Machine	186.66	Set 1 : 100.0x15 Set 2 : 140.0x10 Set 3 : 140.0x10 Set 4 : 120x10
	Cable One Arm Tricep Extension	66.66	Set 1 : 40.0x12 Set 2 : 50.0x10 Set 3 : 50.0x8 Set 4 : 50.0x8
	Dumbbell Alternate Bicep Curl	73.33	Set 1 : 55.0x5 Set 2 : 55.0x10 Set 3 : 55.0x5
	Machine Triceps Extension	93.33	Set 1 : 70.0x10 Set 2 : 70.0x10 Set 3 : 70.0x10
	Dumbbell Concentration Curls	86.66	Set 1 : 65.0x10 Set 2 : 65.0x10 Set 3 : 65.0x7

Macros: After a poor diet yesterday, I was determined to be strict today....until my wife brought home a huge box of donuts from work. I managed to contain myself to 1.5 donuts. I rarely turn down good donuts, maybe that's why I'm not ripped!

Totals	2,561	158	108	229	4,675	83

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-06-2013, 08:29 AM

Saturday Body stats update. Weight lost, fight inches lost, partial muscle gain.

Body Stats

Weight : 221.2 lbs	Body Fat : 0 %	Height : 68 inches
Chest : 47.75 inches	Waist : 38.5 inches	Arms : 17.5 inches
Shoulders : 55 inches	Foreams : 14 inches	Neck : 17.5 inches
Hips : 41.5 inches	Thighs : 26.5 inches	Calves : 17 inches

**returnofthdragon** · 04-08-2013, 05:34 PM

Today's workout:

Exercise Name		1 RM	Lifting Logs
	Barbell Bench Press	348.33	Set 1 : 225.0x10 Set 2 : 275.0x8 Set 3 : 275.0x8 Set 4 : 275.0x7 Set 5 : 215.0x10
	Dumbbell Fly	84	Set 1 : 60.0x10 Set 2 : 60.0x12 Set 3 : 60.0x12 Set 4 : 60.0x12
	hammer strength incline	240	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 180.0x10
	Hammer strength bench	228	Set 1 : 180.0x8 Set 2 : 180.0x8 Set 3 : 180.0x8

Today's macros:

Totals	2,639	161	110	207	2,859	79

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-09-2013, 08:59 PM

Great pumps today. Workout felt good.

A.M. Workout:

Exercise Name		1 RM	Lifting Logs
	Hammer Underhand Pull down	360	Set 1 : 180.0x12 Set 2 : 270.0x10 Set 3 : 270.0x10 Set 4 : 270.0x10 Set 5 : 180.0x15
	Cable Seated Row	304	Set 1 : 150.0x12 Set 2 : 210.0x10 Set 3 : 240.0x8 Set 4 : 240.0x8
	Wide-Grip Lat Pulldown	240	Set 1 : 150.0x10 Set 2 : 180.0x10 Set 3 : 180.0x10 Set 4 : 180.0x10
	Dumbbell Shoulder Shrug	137.5	Set 1 : 75.0x25 Set 2 : 75.0x25 Set 3 : 75.0x25

I did better on my diet today. I'm getting more used to not eating junk daily!

Macro's:

Totals	2,506	74	138	232	4,720	34

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-10-2013, 08:20 PM

I'm dying to fire up the tren and prop now. I wanted to wait until may....it's close enough isn't it?

Today's workout:

Exercise Name		1 RM	Lifting Logs
	Hammer Shoulder Press	240	Set 1 : 180.0x10 Set 2 : 180.0x10 Set 3 : 180.0x10 Set 4 : 180.0x10
	Standing Low Pulley Deltoid Raise	53.33	Set 1 : 30.0x10 Set 2 : 40.0x10 Set 3 : 40.0x10
	Cable Rear Lateral Raise	53.33	Set 1 : 30.0x10 Set 2 : 40.0x10 Set 3 : 40.0x10 Set 4 : 40x8
	Cable Up Right Row	186.66	Set 1 : 100.0x12 Set 2 : 120.0x10 Set 3 : 140.0x10

Today's Macros:

Totals	2,755	145	86	253	3,650	36


	Calories	Carbs	Fat	Protein	Sodium	Su

**returnofthdragon** · 04-12-2013, 09:45 PM

4/11/12

Workout:

Exercise Name
1 RM
Lifting Logs

Preacher Curl Machine
160
Set 1 : 120.0x10
Set 2 : 100.0x15
Set 3 : 100.0x15

Cable One Arm Tricep Extension
60
Set 1 : 40.0x15
Set 2 : 40.0x15
Set 3 : 40.0x15
Set 4 : 40.0x15

Standing Biceps Cable Curl
225
Set 1 : 150.0x15
Set 2 : 150.0x15
Set 3 : 150.0x15

Triceps Pushdown - Rope
132
Set 1 : 90.0x12
Set 2 : 90.0x12
Set 3 : 90.0x12
Set 4 : 90x14

Dumbbell Preacher Curl
56
Set 1 : 40.0x12
Set 2 : 40.0x12
Set 3 : 40.0x12

Machine Triceps Extension
196
Set 1 : 140.0x12
Set 2 : 140.0x12
Set 3 : 140.0x10

Food:

Totals	1,940	71	65	201	3,029	25

	Calories	Carbs	Fat	Protein	Sodium	Sugar

4/12

Workout: 2 miles on the tradmill

Food:

Totals	2,151	141	92	178	3,555	91

**returnofthdragon** · 04-14-2013, 11:03 AM

I lost a 1/2 inch on my belly and butt. Slightly lower weight. No gains.

Body Stats

Weight : 219.6 lbs		Height : 68 inches
Chest : 47.5 inches	Waist : 38 inches	Arms : 17.5 inches
Shoulders : 55 inches	Foreams : 14 inches	Neck : 17.5 inches
Hips : 41.25 inches	Thighs : 26.5 inches	Calves : 17 inches

4/13 Workout:

I've not done squats in a while as the racks are taken every morning before I get there. I cramped a lot today.

Workout Logs
Exercise Name
1 RM
Lifting Logs

Barbell Squat
348.33
Set 1 : 225.0x10
Set 2 : 275.0x8
Set 3 : 275.0x8

Leg Extensions
333.33
Set 1 : 190.0x10
Set 2 : 230.0x10
Set 3 : 250.0x10
Set 4 : 250.0x8

Lying Leg Curls
146.66
Set 1 : 110.0x10
Set 2 : 110.0x10
Set 3 : 110.0x10

Seated Calf Raise
300
Set 1 : 180.0x20
Set 2 : 180.0x20
Set 3 : 180.0x15

Thigh Abductor
220
Set 1 : 130.0x10
Set 2 : 165.0x10
Set 3 : 160.0x10

Thigh Adductor
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10

**returnofthdragon** · 04-15-2013, 07:59 PM

I thought I was going to be able to get two workouts in again today, but I had to work late, so I didn't.

A.M. Workout: fasted treadmill 2 miles

Totals	1,960	42	105	203	2,630	25

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-18-2013, 04:38 PM

Ok. I've had a nasty cold this week, likely even strep. I've fallen behind! I've still been working out, but not following my diet well and not logging well. I'll catch up the workouts here. I still feel like crap, but I can't rest much!

4/16
A.M. 2 miles on the treadmill

P.M. Chest workout I failed to log!

4/17
A.M. 2 miles on the treadmill

4/18

Exercise Name
1 RM
Lifting Logs

Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Wide-Grip Lat Pulldown
200
Set 1 : 150.0x10
Set 2 : 150.0x10
Set 3 : 150.0x10
Set 4 : 150.0x10

Barbell Shrugs Behind The Back
374.99
Set 1 : 225.0x20
Set 2 : 225.0x20
Set 3 : 225.0x20

Cable Seated Row
280
Set 1 : 150.0x10
Set 2 : 180.0x10
Set 3 : 210.0x10
Set 4 : 210.0x10

Dumbbell Shoulder Shrug
133.33
Set 1 : 80.0x20
Set 2 : 80.0x20
Set 3 : 80.0x20

**returnofthdragon** · 04-22-2013, 08:12 PM

I did have step and so did everyone at my house. I think everyone is better now. I just started cycle again. I'll be taking test p .4ml/day, Tren a .6ml/day and I should be adding mast soon. The end of the cycle will be all DP.

4/19?
Exercise Name
1 RM
Lifting Logs
Triceps Pushdown V-Bar
200
Set 1 : 90.0x10
Set 2 : 120.0x10
Set 3 : 150.0x10
Set 4 : 150x10
Set 5 : 150x10

Standing Biceps Cable Curl
186.66
Set 1 : 120.0x10
Set 2 : 140.0x10
Set 3 : 140.0x10

Cable One Arm Tricep Extension
66.66
Set 1 : 40.0x10
Set 2 : 50.0x10
Set 3 : 50.0x10
Set 4 : 50.0x10

Preacher Curl Machine
150
Set 1 : 100.0x15
Set 2 : 100.0x15
Set 3 : 100.0x12

4/22

I believe this was my 5th BP workout since August/Sept and since my Nov surgery. It felt great! I'm still taking it a little easy, but I'm getting back to normal!

Exercise Name
1 RM
Lifting Logs

Barbell Bench Press
378.66
Set 1 : 225.0x8
Set 2 : 275.0x5
Set 3 : 315.0x4
Set 4 : 335.0x3
Set 5 : 355.0x2
Set 6 : 355.0x2
Set 7 : 225.0x17

Dumbbell Incline Fly
91
Set 1 : 65.0x12
Set 2 : 65.0x12
Set 3 : 65.0x10

Dumbbell Decline Fly
82.33
Set 1 : 65.0x8
Set 2 : 65.0x8
Set 3 : 65.0x8

hammer strength incline
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x8

Macros

Totals	2,276	52	92	255	3,678	26

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-23-2013, 08:16 PM

Workouts felt good today. I'm starting to move away from all high volume/light weight and trying a little more heavy stuff. My diet is getting easier to stick too. I was freaking irritated with everyone at the gym today. It may be the tren or it may be the large herd of high school kids getting in the damn way. At least these kids did more lifting than talking. Still, I had to hold myself back from telling the kid dressing himself in front of the coat rack to get the f out of the way or die. I'm usually pretty easy going, not today!

A.M. 1.5 miles fasted treadmill

P.M. Back

Exercise Name
1 RM
Lifting Logs

Wide-Grip Lat Pulldown
306
Set 1 : 150.0x10
Set 2 : 180.0x8
Set 3 : 210.0x6
Set 4 : 240.0x6
Set 5 : 270.0x4

Cable Seated Row
340
Set 1 : 150.0x10
Set 2 : 210.0x8
Set 3 : 240.0x6
Set 4 : 270.0x6
Set 5 : 300.0x4

Dumbbell Shoulder Shrug
146.66
Set 1 : 80.0x20
Set 2 : 80.0x25
Set 3 : 80.0x25
Set 4 : 80.0x25

Hammer Underhand Pull down
370
Set 1 : 180.0x10
Set 2 : 250.0x8
Set 3 : 270.0x6
Set 4 : 300.0x7

Food:

Totals	2,198	43	88	248	2,815	24

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-24-2013, 10:11 PM

I had to work later tonight, so I didn't get to lift. I did get to do a little work on the heavy bag instead. I had a cheat meal tonight, that made my stomach hurt. I think I'm getting used to eating healthy!

A.M.: 1.9 fasted treadmill miles

P.M.: 15 minutes of heavy bag work.

Food:

Totals	2,395	132	97	208	4,345	30

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-25-2013, 08:49 PM

My workout felt good today. I sweat my ass off and my cardio sucked while lifting, but it felt good. Aggression is still up!

A.M. 1.9 Miles fasted

P.M. Legs/Abs

I know I could do legs heavier. I don't want giant thighs and I don't have bird legs. I'm short and my legs are big enough. I trained legs hard a couple of years ago...and hated the results. My dress pants for work are always too tight in the thighs!

Exercise Name
1 RM
Lifting Logs

Barbell Squat
348.33
Set 1 : 225.0x8
Set 2 : 275.0x8
Set 3 : 275.0x8
Set 4 : 275.0x8

Seated Calf Raise
322.5
Set 1 : 215.0x15
Set 2 : 215.0x13
Set 3 : 215.0x8
Set 4 : 180.0x16

Leg Extensions
253.33
Set 1 : 190.0x10
Set 2 : 190.0x10
Set 3 : 190.0x10
Set 4 : 190.0x10

Lying Leg Curls
173.33
Set 1 : 110.0x10
Set 2 : 130.0x10
Set 3 : 130.0x10

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

ab machine
220
Set 1 : 110.0x30
Set 2 : 110.0x30

Food:

Totals	2,252	124	88	225	4,480	28

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-26-2013, 07:55 PM

I learned a couple of things today. First, never let your wife buy the groceries. I've been running out of my normal food all week and it was all gone today. The diet was crap because the good stuff was gone and I didn't have time to shop. Second, I pinned my pec for the first time. That sucked. I use six sites, which is ok with ED pins, but I thought I'd use more. That virgin muscle wasn't happy. It wasn't the gear because the other six sites are fine....but the pec wasn't fine!

A.M. 2.2 miles on the treadmill.

Food:

Totals	2,810	253	117	173	5,630	34

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-27-2013, 06:00 PM

Stats update. I need to cut better. I'm growing, but would be better off shrinking!

Weight : 220.4 lbs	Body Fat : ??	Height : 68 inches
Chest : 49.5 inches	Waist : 38 inches	Arms : 17.75 inches
Shoulders : 55.25 inches	Foreams : 14 inches	Neck : 17.5 inches
Hips : 41.25 inches	Thighs : 27 inches	Calves : 17 inches

Changes: Weight +1lb, Chest +2 (I assume poor measure last time), Arms:+.25, Shoulders +.25, Thighs +.5

**returnofthdragon** · 04-29-2013, 08:34 PM

Sunday workout:

I've noticed my workouts have been getting too routine. I'm going to start trying to change things up a little. Sunday's workout felt great! Pumps were great. I'm gong to have to make Sunday a regular day. The gym wasn't packed for a change. I really liked the change up. I was sucking wind though, that tren is killing my air!

Exercise Name
1 RM
Lifting Logs

Dumbbell Alternate Bicep Curl
60
Set 1 : 40.0x10
Set 2 : 45.0x10
Set 3 : 45.0x9
Set 4 : 45.0x8

Dip Machine
360
Set 1 : 180.0x10
Set 2 : 270.0x10
Set 3 : 270.0x8
Set 4 : 270.0x8

Dumbbell Preacher Curl
60
Set 1 : 45.0x10
Set 2 : 45.0x10
Set 3 : 45.0x8
Set 4 : 45.0x8

Cable Tricep Incline Pushdown
120
Set 1 : 90.0x10
Set 2 : 90.0x10
Set 3 : 90.0x10
Set 4 : 90.0x10

Cable Reverse Grip Curls
146.66
Set 1 : 90.0x10
Set 2 : 110.0x10
Set 3 : 110.0x8
Set 4 : 110.0x8

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps
Set 3 : 100 Laps/Reps

ab rotation
150
Set 1 : 70.0x20
Set 2 : 80.0x20
Set 3 : 90.0x20
Set 4 : 90.0x20

Oblique Crunches
20
Set 1 : 20 Laps/Reps
Set 2 : 20 Laps/Reps
Set 3 : 20 Laps/Reps

1 mile on the treadmill.

**returnofthdragon** · 04-29-2013, 08:45 PM

Freaking hot in the gym today. It was the first warm day of spring and the AC sucked, plus I was a furnace. I sweat my ass off and couldn't get enough water!

A.M. 2 miles on the treadmill

P.M.

Exercise Name
1 RM
Lifting Logs

Wide Grip Lat Pulldown
240
Set 1 : 155.0x10
Set 2 : 165.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Bent Over Row
220
Set 1 : 165.0x10
Set 2 : 165.0x10
Set 3 : 165.0x10
Set 4 : 165.0x10

Cable Seated Row
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Hammer Underhand Pull down
240
Set 1 : 180.0x10
Set 2 : 180.0x10
Set 3 : 180.0x10
Set 4 : 180.0x10

Barbell Shrugs Behind The Back
420
Set 1 : 315.0x10
Set 2 : 315.0x10
Set 3 : 315.0x10
Set 4 : 315.0x10

Food:

Totals	2,157	101	82	239	3,685	31

	Calories	Carbs	Fat	Protein	Sodium	Sugar

**returnofthdragon** · 04-30-2013, 08:16 PM

I kept the calories a lot lower today and I can feel it. I'm low on energy. I may need a good pre-workout supp. I had a had time starting my second workout today, but I did fine once I got in there. The numbers are weak because I've neglected to do these lifts for a long time. Before I quit benching for a few months, my anterior delt was always sore, so I saved it for chest day and skipped shoulder workouts.

A.M. 2.2 miles fasted on the treadmill

P.M. Shoulders/Abs

Exercise Name
1 RM
Lifting Logs

Dumbbell Lateral Raise
46.66
Set 1 : 30.0x10
Set 2 : 35.0x10
Set 3 : 35.0x10
Set 4 : 35x10

Dumbbell Front Raise
38
Set 1 : 30.0x8
Set 2 : 30.0x8
Set 3 : 30.0x8
Set 4 : 30x8

Cable Up Right Row
160
Set 1 : 120.0x10
Set 2 : 120.0x10
Set 3 : 120.0x10
Set 4 : 120x10

Dumbbell Arnold Press
66.66
Set 1 : 50.0x10
Set 2 : 50.0x10
Set 3 : 50.0x8
Set 4 : 50x8

ab machine
225
Set 1 : 110.0x25
Set 2 : 150.0x15
Set 3 : 150.0x15
Set 4 : 150.0x10

Crunches with Legs on Bench
100
Set 1 : 100 Laps/Reps
Set 2 : 100 Laps/Reps

Food:

Totals	1,570	50	78	195	3,209	32

	Calories	Carbs	Fat	Protein	Sodium	Sugar

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