moving forward

[sendit08]

Heavy Morining!!!.. for me at least

Usual warmup: Bball
Bench Press
135x10
315x3
315x3
Incline DB
110x3
110x3
Crossovers burnout sets
60x25
60x25
60x25
60x25
Tricep cable pushdowns
200x5
200x5
200x5
Toe pushes (slowmo)
810x8
810x8
Leg Press (deeeeep)
900x3
900x3
900x2
legs were pretty shaky so I did 45min steady pace instead of hiit. (140bpm)
did some static stretching then left.
I really wanted to max out on bench but I had no spotter. I think I could probably have done 4-5 reps at that weight on the first attempt. Next week I will drag my brother in and attempt 365 as a max.

 

[Rubes11]

dang man i had no idea you could bench that much. jeebus over all your pretty freakin strong keep on workin hard

 

[sendit08]

dang man i had no idea you could bench that much. jeebus over all your pretty freakin strong keep on workin hard

Thanx man... I been checkin out your Journal too and I wish I was your strength at your age. Hell I wish I took lifting seriously then but I was too much of a stoner at throughout highschool to lift anything

 

[Rubes11]

im lifting with a sprained ankle right now and im cutting weight give me a month when i dont have to cut weight any more and the numbers will be even higher. oh i work hard play harder i just dont smoke more of a drinker

 

[sendit08]

im lifting with a sprained ankle right now and im cutting weight give me a month when i dont have to cut weight any more and the numbers will be even higher. oh i work hard play harder i just dont smoke more of a drinker

I feel you man... I hate cutting... Mainly because I love to eat!!!
I definitely prefer the smoke over the drink because alcohol makes me hate everybody and weed pretty much causes the opposite response

 

[sendit08]

The Saturday Morning Empty Gym

Clean and Press
185x5
225x5
225x5
Seated Press
215x5
215x4
215x3
Barbell Shrugs
225x10
275x3
225x10
275x3
Upright Rows (cable)
165x9
180x7
195x5
Hanging leg lifts
3x10x3 (squeezing 10lb medball)
Serratus Pullover with Situp
45lb plate 3x20
20 minutes Hiit
Static stretching
I have some tightening/pain right were my tail bone meets the bottom of my spine... Any good stretches or movements for this???

 

[sendit08]

It would be my lats

Common question from one lifter to another...
If you could magically add a couple pounds of muscle to one area of your body where would you add it? My LATS
Deads:
225x10
315x3
315x3
315x3
Bent Over Rows (DB)
100x5
100x5
Seated Rows
170x5
185x4
200x3
PullDowns WG Palms forward 3/2/3/1
135x5
135x5
Pulldowns CG Palms forward 3/2/3/1
120x5
120x5
Pulldowns CG Palms backward 3/2/3/1
120x5
120x5
BB Preachers
75x3
75x3
Cable Curls
135x5
135x5
SLDs
135x10
135x10
135x10
20min HIIT
Static Stretching

 

[sendit08]

Chest and Leg day ... My favorite day

Bball Warmup
Incline bench... (flat benches were taken so I started on incline... never did this before)
95x10
135x10
185x5
225x5
225x5
245x3
245x2
Flat Bench... (Felt strong during incline so i went to DB bench instead of BB)
200x5
200x5
220x3
220x3
220x3
Cable Crossovers
70x12
70x12
70x12
Tricep Pushdowns
150x10
165x7
180x5
195x3
195x3
Leg Press... ( I miss squatting but cant go heavy without a spotter... )
810x5 w/ 10 toe pushes
860x3 10 tp
860x3 10 tp
900x1 (Hell Yes!... first ever attempt at this weight successful_
Steady Pace Stairs (This fucked my legs right up and SHIT! I am already sore as FUCK)

 

[Rubes11]

nice job on the pr for leg press

 

[sendit08]

nice job on the pr for leg press

Thanx Bud!!!
I almost forgot to log today's workout...
I thought I did it already but apparantly not.

 

[Rubes11]

i do that all the time

 

[sendit08]

Shoulders, Traps, Abs

Usual Bball warmup
Arnold Press DB
100x10
120x7
140x5
150x5
150x5
150x5
Heavy Shrugs (BB) ... ya I did shrugs on the power rack, nobody else uses it in my gym... I think most people think its just there to hold plates.
315x6
315x6
315x6
Upright Row Dropsets (Cable)
200x6 - 170x8 CG
200x6 - 170x8 WG
200x6 - 170x8 CG
200x6 - 170x8 WG
Cable Crunches
100x12
100x12
100x12
100x12
Hanging Leg Lifts (squeezing 10lb med ball)
12x3
Seated Crunch Machine
200x20
200x20
200x20
20 Minute Hiit
Static Stretching

 

[sendit08]

Never thought I would see the day

you guys will appreciate this...
After my usual warm up I went to the power rack to start with deads and what do I see? A group of three guys who were using the smith machine next to it for what looked kind of like squatting but not sure you can call it that were literally using the power rack as a towel and coat rack. two sweaters, two hats, and three towels were hanging all over the rack. Needless to say I was not very polite about asking them to MOVE THEIR SHIT!!!
on with the workout.
Deadlifts (remembered my belt so I went Heavy!!! Plus I wanted to scare those fuckers.)
135x10
225x10
315x5
405x3 (on comes the belt)... this is my old pr... finally back to my full strength
405x3
405x3
DB bentover rows (one arm)
100x8
110x8
120x8 (usually I stay with 100 but I felt pretty good today)
BW Pullups WG palms forward
12x3
BW Pullup CG Palms backward
8x3
DB Preachers
40x5
40x5
40x5
Incline Hammers
30x6
30x6
30x6
Feel like I am back at top strength all around. Ready to break some on my PRs

 

[Rubes11]

very nice job

 

[sendit08]

Bench max... attempt

bball warmup.
Bench press.
95x10
135x10
185x10
225x7
275x5
315x3
365x .5 (ya i know i was pushing it but I wanted to give it a try)
Incline Flys
50x8
50x8
50x8
Crossovers supersets
40x20
40x20
40x20
Pushdown dropsets
200x6 palms down
135x10 palms up
200x6 pd
135x10 pu
treadmill walking on incline 5min
Squats
135x8
225x8
315x8
365x8
405x5
455x4 (if I had a spotter I would have tried for five)
455x3 (same situation)
20 min steady pace on stair climber
Static stretching

 

[Rubes11]

365 is alot of weight to be pressin just keep workin at it and you'll get it in no time. and the squating jeebus i wish i could do that much

 

[sendit08]

and the squating jeebus i wish i could do that much

I have short legs... lol

 

[Rubes11]

I have short legs... lol

so do i im only around 5'9ish if not shorter just cant do that much yet...gurr

 

[RasPlasch]

You know sendit. You can always ask random people at your gym for a spot.

 

[sendit08]

You know sendit. You can always ask random people at your gym for a spot.

I did on my bench max attempt... the only reason I hesitate to ask for a spot when squatting is because i would hate for someone to injure them self while helping me. i rarely go for a one-rep max anyway

 

[Rubes11]

I did on my bench max attempt... the only reason I hesitate to ask for a spot when squatting is because i would hate for someone to injure them self while helping me. i rarely go for a one-rep max anyway

kinda the same thing here even though weight lifting is a class of mine at school i hardly ever have a spotter unless the teacher makes me have one because i dont want anyone to get hurt trying to spot me. the closest maxes to mine in the class are one kid squats 315 with alot of trouble and one kid benchs like 205 kinda sad i didnt have anyone to lift with....can i come lift with you haha.

 

[sendit08]

kinda the same thing here even though weight lifting is a class of mine at school i hardly ever have a spotter unless the teacher makes me have one because i dont want anyone to get hurt trying to spot me. the closest maxes to mine in the class are one kid squats 315 with alot of trouble and one kid benchs like 205 kinda sad i didnt have anyone to lift with....can i come lift with you haha.

I am transfering to CSU Fullerton in the fall so i am moving out there. I am looking for a roomate so you are more than welcome

PS havent had time to log my workouts with midterms
still hitting the gym though!

 

[Rubes11]

I am transfering to CSU Fullerton in the fall so i am moving out there. I am looking for a roomate so you are more than welcome

PS havent had time to log my workouts with midterms
still hitting the gym though!

wtf is that. and i have to wait till im done with high school this year before i go anywhere

 

[sendit08]

wtf is that. and i have to wait till im done with high school this year before i go anywhere

my bad dude i totally thought i was in a different forum and u were someone else, who is looking to move out here where i am at.
I get confused when i log my workouts in two different places.
probably because i smoke entirely too much pot

on another note... i am restructuring my upcoming cycle and will be running DNP on a for 14 days in a 24day structured cycle before i start AS so I will be logging how that goes on here as well.

 

[sendit08]

prepping for cycle

I will start my cycle exactly one week from today.
I have started my new routine that i will stick with thoughout my cycle.
I will alternate "style" of lifts based on a P/RR/P/S I add an extra P week to really add more strength during the cycle.
Cycle will look like this
(1-3) Prop 50mg ED
(1.5-2.5) DNP Cycle
(4-13) Prop 400mg EW
(4-13) Tren 300mg EW
(4-13) Tbol 50mg ED
(1-13) T3 (75mcg)
(6,7,10,11) Clen (200mcg)
(14-16) PCT
Ill be running HCG and Nolva throughout the entire cycle and pct and i will introduce Clomid for pct as well.
I use a custom routine while i cycle that i started today.
Mon: Chest (Press), Delt (Flys), Tri's, Abs
Wed: Back, Traps, Bis, Abs
Thurs: Legs, Calves
Fri: Delt (press), Chest (flys), Tris, Abs
Sun: Back, Traps, Bis, Legs, Calves

Todays Workout... (RR)
Elliptical warmup
Bench Press
135x12
185x12
225x12
225x12
225x12
Incline Press
185x10
185x10
185x10
Front Raises
80x10
80x10
80x10
Side Raises
90x10
90x10
90x10
Dips BW
12,10,10
Pushdowns
175x12
175x12
175x12
Cable Crunches
100x12
100x12
100x12
20 min SPC Will start back in Hiit after DNP Cycle

 

[sendit08]

Thought I would add a little something about my diet

Dont know how many people are following this Journal anymore as I had to take a week off from logging my WOs because of midterms.
Over the next 14 wees I will be on a strict diet to maximize my gains while cycling.
Here it is... (ps I work in a kitchen at a bar so i have access to whatever food I want)
Week 1 (one week of zero carbs, getting ready for glyc spike when I start DNP)... currently we are on tues of week one
7am - 4 egg whites with hot sauce; Water + Soy protein (yuk)
930am (postW) - 8oz chicken breast; Water + Soy protein
1230pm - 10oz fish (salmon, soul, red snapper, i like to mix it up with fish)
330pm - 10oz fish
5pm - 8oz steak (usually tritip but sometimes ribeye)
730pm - 8oz steak
9pm - can of tuna
Weeks 2,3,4 Ill be starting on DNP for 14 days and it should stay active for up to 10 more days after that.
7am - 1c cottage cheese + Fruit
930am - NF Milk + ON gold whey + ON maze + two bananas; 8oz chicken w/veggies
1230pm - 8oz chicken w/ veggies;
330pm - 10oz fish w/veggies; (drop the carbs after this meal to bring the heat down so I can sleep better)
5pm - 8oz steak
730pm - 8oz steak
9pm - canned fish (sardines, tuna, anchovies, etc)
Weeks 5-14 time to bring on the muscle mass
7am - Cottage Cheese + Fruit; 4 egg whites w/ hot sauce; High fiber tortilla; NF Milk + ON gold whey + ON Maze + Oats
930am - NF Milk + ON gold whey + ON Maze + Oats; 10oz chicken + Brown and White rice.
1230pm - 10oz chicken + Brown and white rice + veggies
330pm - 12oz Fish + veggies
5pm - 8oz Steak
730pm - 8pz Steak
9pm - 4 whole eggs; high fiber tortilla
** I drink one gallon of water per day in addition to what is listed (some say drink around two but i have never had a problem with just one)
I was thinking about posting something about my support supps that I am running during this cycle. If anyone is interested I will post it since i have it written on my PC already.

 

[Rubes11]

im still around. and thats on dedicated eatin habbit right there i dont know how you can do it

 

[sendit08]

im still around. and thats on dedicated eatin habbit right there i dont know how you can do it

I just love to eat. I have trouble not snacking in between meals even when they are 2 hours apart.

 

[sendit08]

Back, traps, bis (RR week)

Warmup:
Bought a new weighted jump rope so warmed up with that.
Deads
225x12
275x8
225x12
225x12
SLDs
155x12
155x12
155x12
BW chins WG palms forward
10,8,8,6
BW chins CG palms backward
10,8,8,6
Seated Rows
180x12
190x10
200x10
Shrugs (DBs)
250x12
250x12
250x12
Upright rows CG cable ezbar
190x12
190x10
190x10
Preacher Curls
75x18
75x15
95x10
Did some Hiit work my new weighted rope. pretty good change of pace over treadmill, seemed a little harder but im sure ill get used to it.

 

[sendit08]

push day (shoulder focus) RR

had a sick leg workout yesterday. I barely made it down the stairs at my gym.
BTN Press
95x16
135x12
185x10
185x10
Seated OH Press
135x16
185x12
225x10
225x10
Incline Flys
100x12
100x12
100x12
Crossovers
40x25
40x25
40x25
Dips BW
12,12,12
20min Hiit
The outermost head of my delt is already super sore!
Havent received my dnp yet so Ill probably postpone my cycle by a week.
Fortunately, I havent had much trouble staying at 0 carbs prepping for the DNP. (lost 2lb this week). Unless it comes tomorrow or monday ill start my cycle a week from monday.