packers6211
Registered
Very impressive log my friend and love the detail you give. I hope the headaches go away I know their a pain in the butt.
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- Thread starter Rodja
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Contrast therapy has helped a lot.
Epic workouts bro.
I've been either hitting a home run or an epic strikeout lately.
8/30 Military
Standing Military (Neutral Pullups between each set; BWx6)
Barx10
Barx10
95x8
115x3
135x3
145x8 (PR)
1-Arm T-Bar Rows
90x15
125x12
125x12
125x12
Dips
BWx20
BW+25x15
BW+45x12
BW+45x12
Pressdowns (w/ Fat Gripz)/TYI (Thumbs to ceiling on the "T" portion)
190x15/20x7
190x15/20x7
190x15/20x7
Seated DB Cleans
15x10
15x10
15x10
DC Stretches
One word: gassed. I was so damn tired at the end of this session that I was a bit worried about making it home. For the past 3 days, I bumped the dose to 3 caps a day, but I was having some headaches and major lethargy, so I pulled back down to 2 caps a day. I was surprised at my relative dip strength since it's been a few months since I did them, but I felt a great contraction in my inner chest and minimal shoulder strain.
I wanted to do BB Rows today, but my abs and traps were so damn sore from yesterday that I knew it would be a bad idea.
Standing Military (Neutral Pullups between each set; BWx6)
Barx10
Barx10
95x8
115x3
135x3
145x8 (PR)
1-Arm T-Bar Rows
90x15
125x12
125x12
125x12
Dips
BWx20
BW+25x15
BW+45x12
BW+45x12
Pressdowns (w/ Fat Gripz)/TYI (Thumbs to ceiling on the "T" portion)
190x15/20x7
190x15/20x7
190x15/20x7
Seated DB Cleans
15x10
15x10
15x10
DC Stretches
One word: gassed. I was so damn tired at the end of this session that I was a bit worried about making it home. For the past 3 days, I bumped the dose to 3 caps a day, but I was having some headaches and major lethargy, so I pulled back down to 2 caps a day. I was surprised at my relative dip strength since it's been a few months since I did them, but I felt a great contraction in my inner chest and minimal shoulder strain.
I wanted to do BB Rows today, but my abs and traps were so damn sore from yesterday that I knew it would be a bad idea.
BigBlackGuy
Board Rep
What's your water intake like? If this is anything like SD, a gallon a day is literally a fucking minimum. It sucks, but it's worth it to get rid of the headaches.
I don't really keep track, but I also have water next to me. Since I bumped the dose down to 8mg, I haven't had any issues.
gamma
Registered
I have never tried SD but my water intake has doubled since starting the Ultradrol..
8mg is all anyone will really need imo, good choice on dropping back down
It was definitely a good decision and the bottle will last for 2 cycles that way.
9/2 Squat
Squats
Barx10
Barx10
135x8
225x5
275x3
315x1
335x7 (PR)
Deficit Deadlifts (4" box)
135x5
225x5
275x3
315x3
335x3
Hypers
BWx10
BW+45x10
BW+45x10
BW+45x10
BW+45x10
Standing Cable Crunches
145x12
160x12
190x12
190x12
DC Stretches
Solid session. I was hoping for 335x8 on my squats, but my right knee has been giving me some issues and it started to lose stability on rep 6. Rather than risk it, I pulled back and stopped at 7. Deficits went well and I stumbled across something that I haven't done before and that was put the weight behind my head and roll my shoulders forward (similar to a seated good morning) on the hypers. I can usually hold 180 in front of me and bang out 12-15 reps, but I was fried after 10 with it behind my head. More importantly, I felt it all in my lumbar area and it really helped to stretch the fascia in that area. I feel great this morning and and will be doing a refeed this evening (I started doing Primal again on Monday) before my bench session tomorrow morning.
Squats
Barx10
Barx10
135x8
225x5
275x3
315x1
335x7 (PR)
Deficit Deadlifts (4" box)
135x5
225x5
275x3
315x3
335x3
Hypers
BWx10
BW+45x10
BW+45x10
BW+45x10
BW+45x10
Standing Cable Crunches
145x12
160x12
190x12
190x12
DC Stretches
Solid session. I was hoping for 335x8 on my squats, but my right knee has been giving me some issues and it started to lose stability on rep 6. Rather than risk it, I pulled back and stopped at 7. Deficits went well and I stumbled across something that I haven't done before and that was put the weight behind my head and roll my shoulders forward (similar to a seated good morning) on the hypers. I can usually hold 180 in front of me and bang out 12-15 reps, but I was fried after 10 with it behind my head. More importantly, I felt it all in my lumbar area and it really helped to stretch the fascia in that area. I feel great this morning and and will be doing a refeed this evening (I started doing Primal again on Monday) before my bench session tomorrow morning.
packers6211
Registered
Dang bro nice workouts strength looks like it's going up as expected. You have to educate me bro what our Deficit Deadlifts?
Deficit deads are when you stand on a low box (usually 3-4") and pull. My weakness is off of the floor and this helps to address that for me.
packers6211
Registered
Ahh very cool never heard of those so had to ask!! My favorite lift are deadlifts. I normally use the trap bar when doing so, but I'm trying to get to 600-700 with in 2 years.
9/3 Bench
Pre-Hab
Wide Pullups
BWx8
BWx8
BWx8
Bench
Barx10
Barx10
135x8
185x3
205x7
BB Rows
295x15
315x10
335x10
335x10
DB Press/Neutral-Grip Pullups
90x8/BWx8
90x7/BWx8
95x5/BWx8
Blast Strap Tricep Extensions/Seated DB Cleans
BWx8/20x10
BWx8/20x10
BWx8/20x10
DC Stretches
My bench sucks. At lot of it is technical, but most of it is mental. I went at this session solo (I usually bench with a group of guys), so I had to be conservative with my numbers since I couldn't get a liftoff. Instead of trying to blast out max reps, I instead focused on keeping everything technically correct and focusing on the initial 6 inches or so off of the chest, which is my sticking point. I did pretty well and was able to find a nice groove and drive with my lats. All of my assistance work went as planned and I am glad that I decided to throw the DB cleans back into my routine.
Pre-Hab
Wide Pullups
BWx8
BWx8
BWx8
Bench
Barx10
Barx10
135x8
185x3
205x7
BB Rows
295x15
315x10
335x10
335x10
DB Press/Neutral-Grip Pullups
90x8/BWx8
90x7/BWx8
95x5/BWx8
Blast Strap Tricep Extensions/Seated DB Cleans
BWx8/20x10
BWx8/20x10
BWx8/20x10
DC Stretches
My bench sucks. At lot of it is technical, but most of it is mental. I went at this session solo (I usually bench with a group of guys), so I had to be conservative with my numbers since I couldn't get a liftoff. Instead of trying to blast out max reps, I instead focused on keeping everything technically correct and focusing on the initial 6 inches or so off of the chest, which is my sticking point. I did pretty well and was able to find a nice groove and drive with my lats. All of my assistance work went as planned and I am glad that I decided to throw the DB cleans back into my routine.
packers6211
Registered
Nice lifts bro and impressive bar rows, as I lack on these. Actuall never done them consistent so I need to do so. Your bench don't suck bro we all need to improve on one thing or another. Hell I'd love to be able to do 90's in the db presses. My getting to 65 seem week after seeing yours. Keep killing it bro!
9/5 Deads
Deadlifts
135x5
225x3
315x3
365x1
385x6
Box Squats
135x5
135x5 (lights)
225x3 (lights)
225x3 (lights)
245x3 (lights)
275x3 (lights)
Good Mornings
135x12
185x10
185x10
185x10
AbD/AdD
200x15/200x15
200x15/200x15
200x15/200x15
Standing Cable Crunches
100x12
115x12
120x12
DC Stretches
Great session. I had to deal with using hex plates for this day, but it didn't hinder my deadlifts too much (at least I think so). I had a higher projected max this week than I did last week, so there's some progress being made and I hope to get at least 5 on 405 next week. I made some adjustments to my traditional stance (mainly rounding my upper back) that has really kicked up the numbers on my traditional deads. Everything else went well and I also noticed that the ab work was easier than it has ever been, which is a great sign for the future.
Deadlifts
135x5
225x3
315x3
365x1
385x6
Box Squats
135x5
135x5 (lights)
225x3 (lights)
225x3 (lights)
245x3 (lights)
275x3 (lights)
Good Mornings
135x12
185x10
185x10
185x10
AbD/AdD
200x15/200x15
200x15/200x15
200x15/200x15
Standing Cable Crunches
100x12
115x12
120x12
DC Stretches
Great session. I had to deal with using hex plates for this day, but it didn't hinder my deadlifts too much (at least I think so). I had a higher projected max this week than I did last week, so there's some progress being made and I hope to get at least 5 on 405 next week. I made some adjustments to my traditional stance (mainly rounding my upper back) that has really kicked up the numbers on my traditional deads. Everything else went well and I also noticed that the ab work was easier than it has ever been, which is a great sign for the future.
packers6211
Registered
Another good day I'd say brother. What are your main goals right now?
My goals are two-fold. First and foremost is to work on my technique on the big 3. Second is to get my numbers going back up. I'm putting more work into all of my accessory lifts and to add more muscle to my chest and upper back.
Great log so far.
9/6 OHP
OHP
Barx10
Barx10
95x8
105x5
135x3
155x6 (PR)
Pullups
Wide
BWx8
BWx8
BWx8
T-Bar Rows (Coleman style; weight added to the bar)
180x10
180x10
205x10
205x10
225x10
Dips/Neutral Pullups
BWx15/BWx8
BW+45x15/BWx8
BW+45x15/BWx8
BW+45x13/BWx8
BW+70x7/BWx8
BB Shrugs/Seated DB Cleans
315x15/25x10
315x15/25x10
315x15/25x10
Blast Strap Tricep Extensions
BWx10
BWx8
BWx8
DC Stretches
Holy mother of Deus.....I was so freaking gassed after this session with a painful pump in my traps/rear delts. I was hesitant to try the BB Shrugs, but I went ahead with them and they went smoothly. This shit is for real as I haven't had this kind of awesome training on a consistent basis in months. My numbers are up across the board (my old PR on OHP was 155x3) and I'm feeling great all day long. I wake up with a bit of a sweat, but I do live in Texas and it's been hotter than hell this Summer.
OHP
Barx10
Barx10
95x8
105x5
135x3
155x6 (PR)
Pullups
Wide
BWx8
BWx8
BWx8
T-Bar Rows (Coleman style; weight added to the bar)
180x10
180x10
205x10
205x10
225x10
Dips/Neutral Pullups
BWx15/BWx8
BW+45x15/BWx8
BW+45x15/BWx8
BW+45x13/BWx8
BW+70x7/BWx8
BB Shrugs/Seated DB Cleans
315x15/25x10
315x15/25x10
315x15/25x10
Blast Strap Tricep Extensions
BWx10
BWx8
BWx8
DC Stretches
Holy mother of Deus.....I was so freaking gassed after this session with a painful pump in my traps/rear delts. I was hesitant to try the BB Shrugs, but I went ahead with them and they went smoothly. This shit is for real as I haven't had this kind of awesome training on a consistent basis in months. My numbers are up across the board (my old PR on OHP was 155x3) and I'm feeling great all day long. I wake up with a bit of a sweat, but I do live in Texas and it's been hotter than hell this Summer.
Nice job bro, this is the real deal for sure. Im taking it and my bench has gone from repping 315 to repping 395 in a few weeks so i know how your feeling.
gamma
Registered
i guess i need to step my game up ,,
Do it!!!!!!!!!!! lol nah your doing great bro.
packers6211
Registered
Nice bro I have similar goals as well but mainly knocking off 50lbs of fat. I'm stuck at 245 now for a year after losing 45lbs. Don't know how I'm going to do it. Keep killing it bro.
gamma
Registered
rodja how long are you planing to run this cycle ?
9/13 will be my last day.
subbed, not sure how I missed this
