Past my Prime? Journal

[crawfBigG]

Awesome work crawfbigg, way to kill that farmers walk

Thanks. I haven't done them in forever, felt good!

Went in with more modest expectations today. Worked in BMs vid mobility band moves between sets for my shoulder, felt awesome. Kept it light, high rep, just tried to feel the muscle working and get a pump.

Side Laterals - 5s x 30, 8s x 30, 12s x 30, 15s x 25, 20s x 25

Rear Laterals - 5s x 25, 8s x 25, 10s x 20, 12s x 20

3sec hold DB Shrugs superset with Shoulder Rows (Face Pulls on Seated Row machine) 80s x 20 x 3 sets - Shrugs | 50 x 20 x 3 sets - FPs

Stretch Push Ups superset with Straight Bar Cable Curls - 25 reps - 60 x 20, 25 reps - 80 x 20, 22 reps - 100 x 17, 22 reps - 100 x 15

Rope Pressdowns (1 sec squeeze in contracted position) superset with DB Curls - 50 x 20 - 20s x 20, 70 x 20 - 30s x 20, 90 x 20 - 35s x 15

Chest was cramping on the last two sets of stretch push ups, awesome pump! Took a couple pics and measured my arms when I got home. Had to see if I can hang, lol. I have not measured them in years. Stole the tape from the gym.

 

[crawfBigG]

Well I finally made it back to the gym today after a couple days off. I was going to go last night but got sucked into a dinner get together with some of my wife's friends. It was OK. I had a big draft beer which I haven't had in a long time. It tasted pretty good. Hit 25 minutes of cardio Thursday and Friday morning. None today, but did get a nice workout in. Weigh-in: 209.6, I weighed 211.4 one morning this week.

Been following a Dan "Boss" Green split, well what I can do of it while working around injuries and stuff. Whatever it's been fun so far.

Conv. Deads - 135 x 10 x 2 sets, 185 x 8, 225 x 6, 275 x 5, 315 x 5, 345 x 5 x 3 sets

Dan Green type SLDLs - 135 x 10 x 2 sets, 165 x 10, 185 x 10 - these felt awesome, you do them off a box or something to get max stretch, kinda scary but feel like nothing else

Here he is doing them, BEAST!!!:

TBar Rows - 1 plate x 12, 1.5 plates x 12, 2 plates x 12, 2.5 plates x 12, 3 plates x 12

Pull Down Abs - 55 x 25, 70 x 25, 75 x 25 x 2 sets

Neutral Grip Wide Pulldowns - 120 x 15, 140 x 15, 150 x 15

Loved it. Pinned 100 Tren A today, 2iu GH pre workout. Time to eat and recover boys, have a great Saturday!

 

[crawfBigG]

No cardio this morning. Weight: 210.4

pin 300 Test E, 300 Eq,100mg TrenA

pin 2iu GH Generics pre workout

Incline Bench bar x 30, 95 x 20 x 2 sets, 135 x 12, 165 x 8, 185 x 6,
205 x 5 x 3 sets

Flat DB Press 60s x 10, 70s x 10, 80s x 10

Side Laterals 8s x 25, 12s x 25, 15s x 20

Rear Laterals Cable 5 x 20, 10 x 17, 15 x 17

Superset Overhead DB Extension and Preacher Curls 60 x 20 - 55 x 20,
70 x 20 - 55 x 17, 80 x 20 - 55 x 16

Superset EZ Bar Pressdowns and DB Hammer Curls 3 sets of each, high reps, biceps on fire!

Excellent last two workouts. Pumps are insane all of a sudden. Strength coming on quickly. Have to be careful with shoulder for sure, cause there is a lot more in the tank than I am doing but I don?t want to tear anything. Loving it!

 

[Khuzaymah]

Beaaasstt

 

[crawfBigG]

Beaaasstt

I know you're referring to Dan Green, I have not reached anywhere near Beast status, lol.

25 min. HIIT Monday morning, 30 min. HIIT this morning. Legs tonight. 100 Tren A tonight. Man.... Dave handed somewhat of an ass chewing to me yesterday. I have been having little cheat moments here and there on my diet the past few weeks and have backed off of cardio a little. Well at first he didn't really react too harshly, just OK, get back on track. Well yesterday after sending him my weekly check in report Sunday night, I got this reply:

"Gary, this is exactly why you?ve never been as ripped up as you?d like. you may never be, to be honest with you. this is a very common pattern of behavior i see. people who nail the workout, then fuck up the diet just enough to not progress. or nail the diet, and for some reason cut their cardio back just enough to not see progress. or nail the cardio and diet, but their weight training is for shit and they?.you guessed it?.stay the same!

the choice is yours. do EVERY SHITTIN THING I?ve told you to do, or repeat history.

and,,,,GO!"

I have to say I love working with Dave, this type of brutal honesty is exactly how this shit should be handled, and he is 100% right. This definitely re lit some fire under my ass and I will be better because of it. He increased my cardio as punishment, lol. No I think to get my bodyfat back to where it was cause I can tell a difference over the past couple weeks. I am not as defined. It's either 30 min. HIIT or 45 min. regular cardio every day, no exceptions, and stick the diet 100%, and hit the weights as hard as I can every time I'm in there. Which...really.... isn't that what we should all be doing?

 

[crawfBigG]

45 min. fasted cardio this morning. Weight: 210.8. Pin 300 Test E, 300 Eq this morning. Workout last night was awesome. Pushed myself and was blasted by the end.

Squats bar x 12 x 2 sets, 135 x 10, 185 x 8, 225 x 8, 275 x 6, 315 x 6, 335 x 6, 355 x 6

Pause Squats 225 x 6, 250 x 6, 275 x 6

RDLs 135 x 8 x 2 sets, 225 x 6 x 2 sets

Leg Press Calf, 2 plates, 3 rounds to get to 200 reps

Ball Crunches 4 sets of 25

Very good workout. My low back was cramping after the squats. I was almost useless on the RDLs, managed a couple decent sets. Then my abs started cramping during the crunches. Between the effort level on the cardio and weight training I would say my best day put in for quite some time.

 

[crawfBigG]

30 min. HIIT fasted cardio this morning. It was a struggle the last 10 mins. My calves are so sore. They felt like swollen buckets of cement on the full go intervals towards the end. Grinded it out. Glad I did it now. Got in some upper body work yesterday evening. Wasn't sure if I was gonna make it in or not. I think my CNS took a little hit or something. I felt like a zombie the first part of the day. I just kept getting my meals in and resting as much as I could. Finally got in there and had a pretty decent session:

Rotator Cuff work - 10 minutes

Worked in Mobility Stretches between sets throughout workout....

Paused Flat DB Presses (20s x 20, 40s x 15 - warm up, no pausing), 60s x 10, 75s x 6, 90s x 6 x 2 sets

Standing Military Press 95 x 15, 135 x 10 x 3 sets - did these nice and slow, controlled, felt really good until the last set, my bad shoulder was like..."okay, enough for now!"

Smith Machine Dead Stop Bent Rows 135 x 12, 185 x 10, 225 x 7, 275 x 7

DB Curls superset with Rope Pressdowns 3 sets of each, around 20 reps on all sets, pyramid up in weight as I went

Cable Rear Lateral Raise superset with Cable Concentration Curls 2 sets of each, around 20 reps on all sets, pyramid up in weight as I went

No weights tonight, no pinning except HCG.

 

[crawfBigG]

30 min. fasted HIIT cardio yesterday morning. 45 min. fasted cardio this morning. Weigh-in: 211.2. Pretty good workout last night. 100mg Tren A last night. No pinning today except my GH this morning.

Front Squats bar x 12 x 2 sets, 135 x 10, 165 x 8, 185 x 6, 205 x 6, 225 x 6 x 2 sets

Glute Ham Raises bw x 8 x 3 sets

Farmers Walk 90s x 50 steps x 3 sets

DB Shrugs 3 sec pause 80s x 20 x 3 sets

One Arm DB Rows 80 x 10, 100 x 10 x 2 sets

Ball Crunches 2 sets of 25, I planned on 4 sets but after set 2 my top left ab cramped up tighter'n Dick's hat band, freakin' hurt. I had to lay back and just totally relax amap to get it to unclench, wow

It's been a great week, gotta keep this thing going!

 

[crawfBigG]

Ima load up this big rig in my glute and head to the gym!

 

[crawfBigG]

I had that 5mLer in the cabinet forever, I thought hell let's load that bad boy up instead of taking 2 shots. Sunday is the only day of the week I hit over 3mLs on this cycle.

So 45 min. fasted cardio this morning. Weight: 212.4. Hit some upper body today. My shoulders are quite sore so I didn't go too hard on them.

10 min. Rotator Cuff work

Seated DB Presses - 15s x 20, 30s x 20, 45s x 15, 60s x 10, 70s x 10, 80s x 12 (these reps were easy, I had a lot more in the tank, but the process of getting the DBs up there and getting started were hell on my bad shoulder so I stopped at the 80s)

Stretch Push Ups - 20, 15, 15, 15

Face Pulls - 4 sets of 20 - pyramid up each set

Superset Preacher Curls with Tate Presses - 3 sets of 20 - went up after first set, stuck with weight on last two sets

Superset Barbell Curls with EZBar Cable Pressdowns - 4 sets of 20 - pyramid up each set, only got 14 on last set of barbell curls

Worked in the mobility stretches all throughout workout like I've been doing!

 

[crawfBigG]

30 min. fasted HIIT cardio this morning. Weight: 213. No weights tonight. Only pinning HCG and of course my 2iu GH this morning. Cardio felt good this morning. Deadlifts on Tuesday. Ready!

 

[crawfBigG]

So damn fellas I've had a crazy week. I took a new job, put in my notice today, it's been crazy. Feel turned upside down ya know. Been missing meals and workouts. Anyway 30 min. HIIT cardio Tuesday morning, 45 minutes cardio Wednesday morning, 30 min. HIIT this morning. Weight: 210.6. Hit some back yesterday, only workout of the week so far.

Deads - 135 x 8 x 2 sets, 185 x 8, 225 x 8, 275 x 6, 315 x 6, 345 x 6 x 2 sets

Elevated DG SLDLS - 135 x 8, 185 x 8, 205 x 8

T Bar Rows - 1 plate x 12, 1.5 plates x 12, 2 plates x 12, 2.5 plates x 12, 3 plates x 12

That was all she wrote, didn't have a ton of time. Should be a crazy next couple of weeks.

 

[crawfBigG]

Back again after another short hiatus, what a week! Friday and this morning 30 min. fasted HIIT cardio. Weigh-in: 212.2. Squeezed in an upper body workout today.

Rotator Cuff work - 10 min.

Mobility stretches throughout workout

Incline Bench - bar x 20 x 2 sets, 95 x 15, 135 x 10, 165 x 8, 185 x 6, 205 x 6 x 2 sets

Flat DBs - 70s x 10, 80s x 10, 90s x 10

Superset Rear Delt Raises and DB JM Presses - 12s x 20 on both, 15s x 20 on both, 20s x 20 on both, 25s x 20 on both

Superset Side Delt Raises and DB Hammer Curls - 15s x 20 on both, 20s x 20 on both, 25s x 20 on both

Superset Rope Pressdowns and One Arm Cable Concentration Curls - 35 x 35 - 20 x 15, 50 x 25 - 20 x 15, 65 x 17 - 20 x 15

Pretty good workout, felt good to get back in there.

 

[crawfBigG]

30 min. fasted HIIT cardio this morning. Weight: 212.6. Legs yesterday and some cardio.

Squats - bar x 15 x 2 sets, 135 x 12, 185 x 10, 225 x 8, 275 x 6, 315 x 6, 345 x 5 x 3 sets

Pause Squats - 230 x 6, 255 x 6, 280 x 6

RDLs - 135 x 8, 185 x 8, 225 x 8

Hanging Leg Raises - 3 sets of 20

45 min. LISS post workout

Pretty good workout, I was happy with it. Also pinned 300 Test E, 300 Eq, and 100 Tren A yesterday.

 

[crawfBigG]

Well damn guys I am getting behind on this log. I started to post yesterday, had about half of it typed and just pulled out. I spent some time with some truffles yesterday and I just couldn't concentrate on finishing it.......wow, I love those things! Anyway back to business, 30 min. fasted HIIT cardio each of the last 3 mornings. Crappy upper body session on Tuesday, good lower on Wednesday morning prior to entering Marioland...... My shoulder felt like shit just during my rotator cuff work in the warm up. I knew it wasn't going to go well so I just basically did a rehab type workout, and hit arms some.

Tuesday:

Rotator Cuff work 15 minutes

Side laterals superset with band work - 5 sets

Kai Greene rear delt things with the barbell superset with band work - 3 sets

Rear Delt Raises with DBs - 3 sets

One Arm Machine Crossovers - light - 3 sets

Superset DB Curls with Rope Pressdown - 5 sets

Superset Cable Curls with DB Overhead Ext. - 3 sets

Wednesday:

Front Squats - bar x 10 x 2 sets, 135 x 8, 170 x 8, 190 x 6, 210 x 5, 230 x 5 x 3 sets

Lying Leg Curls - 4 sets, pyramid up, 20, 15, 14, 9

Farmers Walk - 95s x 50 steps x 3 sets

One Arm DB Rows - 80 x 10, 100 x 10, 115 x 10

Good Old Fashioned Decline Sit Ups - 4 sets of 15

Pinned 300 Eq, 300 Test E, 100 Tren A on Wednesday morning. Got my molasses drained again on Tuesday. My hemo was in the normal range, but my pulse and bp are through the roof. I asked Dave about it, he said drop the Tren and see if it doesn't come back down. So bye bye Tren. My bp was 162/81, pulse 93!!! I have never ever been that high on either, I was like holy cow. I took my pulse again in the morning first thing to see if it was a fluke, no coffee yet or anything and it was still 90! So pull back a little let things calm down.

 

[crawfBigG]

30 min. fasted HIIT cardio each of the last two mornings. Weigh-in: 213.8. Been pinning GH only pre workout lately at 3.3 iu, try something different for a while. Shoulder still feeling like shit somewhat, challenged it a little last night, got a decent workout in.

Rotator Cuff work - 10 minutes

Flat Paused DB Press - 30s x 20, 60s x 8, 75s x 6, 85s x 6, 95s x 5 x 3 sets

Standing Military - 95 x 12, 135 x 12 x 3 sets

Flye Machine - 3 sets, pyramid up, 20, 18, 14-12-8 triple drop on last set

Side Laterals - 5s x 20, 10s x 20 x 3 sets

Superset Hammer Curls with Lying Tri Extensions Cable - 4 sets - all around
20 rep range - triple drops on last set of both

Superset Barbell Curls with Plate Kickbacks - 3 sets - all around
20 rep range - triple drops on last set of both

Today will be spending the day in with the wife, we may catch some lunch somewhere close but besides that, we have arranged for some fun indoor activities!!! Fucking snowed in again! Done with this weather!

 

[crawfBigG]

30 min. fasted HIIT cardio this morning. Weigh-in: 217. Yesterday pin 300 Test E, 300 Eq, NO Tren, 3.3 iu GH pre workout, then

Deads 135 x 10, 185 x 8, 225 x 8, 275 x 6, 315 x 6, 355 x 5 x 3 sets

Elevated SLDLs 135 x 10, 185 x 9, 205 x 9

Low back fried at this point I skipped the T-Bars cause I don?t think I could even do
them the way my back felt, so I did:

Seated Cable Rows - 130 x 15, 150 x 15, 170 x 15, 190 x 15

30 mins. cardio post workout

Pretty good session, hit my goals for the workout. I am getting a consultation on my umbilical hernia this week, so I may be shutting it down again for a while. The thing keeps getting bigger so I need to get it taken care of. I'll find out Wednesday.

 

[crawfBigG]

30 min. fasted HIIT cardio each of the last two mornings. Weigh-in: 213.6. Had a couple good workouts the last two days. Pinned 300 Test E and 300 Eq today. I am laying off the GH for a bit. I need the extra money for recreational drugs.... lolz. Not really a joke. My hernia thing went well, the doc said it's not that bad so I am going to wait for a while yet. I called my insurance to check on the deductible and I'll be damned I was wrong as usual. I would basically have to pay for most of the surgery out of pocket, so.... I'll wait. It was nice to at least hear from the doc that it ain't that bad. My BP today was 140/86, Pulse 74. So big difference already. I did not want to pull off this cycle anyway, it's just now starting to get good. So to the weights....

Tuesday

Rotator Cuff work 15 minutes

Incline Bench - bar x 20, 95 x 15, 135 x 12, 165 x 10, 195 x 6,
215 x 5 x 3 sets drop to 135 - 24 reps

Flat DB Flyes - 40s x 12, 50s x 12, 60s x 9

Flye Machine - 3 sets of 20 reps

E Z Bar Pressdowns - 3 sets, pyramid up, 15 reps each except last set did a triple drop set, about 12 reps each on the 2 drops

Cable Hammer Curls superset with Band Pressdowns
3 sets of each 15-20 reps

Barbell 21s superset with Triangle Push Ups off Bench
3 sets each

Today

Leg Extensions 4 sets - 20, 20, 15, 15 drop 10 drop 10

Leg Press 1pps- 15 reps, 2 pps- 15 reps, 3 pps- 15 reps, 4 pps- 15 reps,
5 pps- 15 reps, 6 pps- 15 reps, 7 pps- 15 reps drop 2 13 reps,
drop 2 22 reps

Hack Squat - pyramid up - 3 sets of 12

Standing Calf - 3 sets of 20

Seated Leg Curl - pyramid up - 3 sets - 20, 20, 15 drop 10 drop 10

Lying Leg Curl - 3 sets of 12

 

[crawfBigG]

30 min. fasted HIIT cardio each of the last 4 mornings. Weight: 213.4. Ain't gained shit. I just can't seem to keep my eating consistent enough to keep gaining. I got up to 217 for a couple days but it fell back off. I don't want to do it eating junk, I'm trying to do it with all good food, one meal a week is off the radar but everything else clean. Anyway I took Thursday and Friday off the weights. I tweaked my neck a bit on Tuesday's workout, well it set in nicely over the next few days. Just constant throbbing pain all the way down into my shoulder. It's still there but starting to get better. I worked out yesterday despite the pain. It felt fine once I got warm, then came back after the workout. Supposed to do some legs today, we'll see. Will pin 300 Test E and 300 Eq sometime today.

Saturday

Flat Chest Machine - 5 sets - 20,20,15,15,15

Slight Decline DBs 20s x 20, 40s x 15, 60s x 15, 80s x 12, 95s x 12 drop 60s x 12 drop 40s x 12

Cable Crossovers 3 sets of 20

Superset Side Laterals with Seated DB Curls
3 sets - 20 reps on Laterals, 15 reps on Curls

Superset Rope Pressdowns with Cable Curls
3 sets - 20 reps on each

Band Overhead Extensions
3 sets of 15

So onward men, eat, lift, sleep, repeat.....

 

[crawfBigG]

30 min. fasted HIIT cardio this morning. Weight: 213.6. Workout yesterday was a bit hindered, I have tweaked a part of every section of my body this week it seems, so I just did what I could. Let's see.... tweaked my trap, rear delt on Tuesday, Rib area on Wednesday, low back yesterday.... WTF. OH yeah, and my ab during this workout I'm about to list. I don't care, if I can lift something, somehow I'm going to the gym. So....it went like:

Rvs. Grip Pulldowns - 5 sets - pyramid up, drop set on last set - reps: 20,15, 15, 15, 10 drop 12

T Bar Rows - 1 plate - 12 reps, 2 plates - 12 reps, 2.5 plates - 12 reps, 3 plates - 12 reps, 3.5 plates - 10 reps

Meadows Rows - 1-25 x 8, 2-25s x 8, 3-25s x 8, 4-25s x 8

Back Extensions - 3 sets of 12

Horizontal Leg Press - 3 sets of 20

Seated Leg Curls - 3 sets - 20, 20, 15

Ball Crunches 2 x 25, was going to do 4 sets but my middle right ab totally
cramped up and I like to never get it freed up, hurt like hell

All in all it was a good week. Asked Dave if we can bump the calories for March, then lean out from there till Summer..... pool time!!!! Probably change up the compounds some in April. I'll see what Dave thinks before I do anything. He has helped me a lot. My lean bulks usually became fatass!!!! lol!!! I have gained some fat but it is way better than what I have done in the past.

 

[crawfBigG]

30 min. fasted HIIT cardio each of the last 2 mornings. Weight: 213.6. Still all jacked up with little tweaks. My neck/rear delt thing is still there, and the low back thing I had, well it jerked on me again this morning....wtf! Pissing me off. I'll roll myself into the gym anyway today and see what I can do. I haven't had a real leg workout for some time now with all this crap. Anyway last night I did some upper body, listed below. Pinned 300 Test E and 300 Eq this morning.

Flat Chest Machine - 4 sets - 20,20,20,15

Incline Smith Bench - 135 x 15 x 2 sets,185 x 12, 205 x 10, 225 x 10,
245 x 8 drop 185 x 11 drop 135 x 21

Flat DB Flyes - 40s x 12, 50s x 9, 60s x 8

Giant Set - Side Laterals, Rope Pressdowns, & DB Hammer Curls
3 sets each, all around the 20 rep range

Giant Set - Cable Overhead Extensions, Close Grip Push Ups, & Spider Curls
3 sets each, all around the 15 rep range

 

[crawfBigG]

30 min. fasted HIIT cardio this morning. Weight: 213.6. Still. I ate so much food yesterday. Anyway despite low back/hip being jacked up I got in the gym and did some work. I just lightened up the weight and went high reps. Foam rolled and stretched before I started.

Seated Cable Rows - 4 sets of 20

Low Cable One Arm Rows - 4 sets - 20, 15, 15, 15

Standing Straight Arm Lat Rows - 3 sets of 15

DB Rear Delts - 3 sets of 20

Leg Extensions - 4 sets of 20

One Leg Lying Leg Curls - 4 sets - 20, 20, 15, 12

DB Split Squats - 3 sets of 15

Seated Leg Curls - 3 sets of 20

It was a pretty decent little session. My back loosened up some while I was working but towards the end was getting tight again so I stopped. I didn't rest a lot and got some pretty good pumps going. Was satisfied with it considering how banged up I have been. Truthfully I am surprised at the amount of work I have been still able to do despite this stuff. Must be the gear helping recovery or something.

 

[crawfBigG]

30 min. fasted HIIT cardio each of the last 3 mornings. Weight: 214. Had an excellent weekend. Got two workouts in.

Saturday

10 min. rotator cuff work

Flat Smith Guillotine Bench Press - 135 x 20 x 2 sets, 185 x 15, 205 x 12, 225 x 10, 245 x 8, 265 x 5 drop 225 x 9 drop 135 x 19

Seated Smith Military Press - 95 x 15, 135 x 15, 165 x 12, 185 x 10, 205 x 7 drop 135 x 15

Superset Cable Side Laterals with Cable Crossovers - 3 sets each, 15ish reps on the SLs, 25ish reps on the COs

Superset Barbell Curls with Cable Lying Tricep Extensions - 4 sets each - pyramid up, 15ish reps on the BCs, 20ish reps on the LTEs

Superset DB Hammer Curls with One Arm Rope Tricep Extensions - 3 sets each - pyramid up, 15ish reps on the HCs, 20ish reps on the RTEs

Sunday

Leg Extensions - 3 sets of 20, pyramid up

Smith Machine Squats, squat rack taken - 135 x 15, 185 x 12, 225 x 10, 275 x 8, 315 x 6, 335 x 6 drop 225 x 18 drop 135 x 19

Smith Machine SLDLs on a box - 135 x 15, 185 x 10 x 2 sets

Seated Leg Curls - 3 sets of 20, pyramid up

Seated Rows - 120 x 15, 140 x 12, 160 x 12

Russian Twists - 4 sets of 20 each side with 4 lb. Ball

Had a lot of fun over the weekend. My low back and neck, trap, shoulder thing are still healing up so I was happy with the work I was able to do. I see the chiro today, maybe get some kinks out and speed up the healing. Pinned 300 Eq, 300 Test E on Sunday. I have dropped the GH, been off a couple weeks now. AI has been 2 day Nolva at 15mg, then 1 day Adex at 1mg, and just keep that cycle going.

 

[crawfBigG]

Let's see where was I .... 30 min. fasted HIIT cardio Tuesday morning, and this morning, did cardio post workout Wednesday, Weigh-in: 213.4. Good couple of workouts over Tues. and Wed., still battling the tweaks, low back is almost normal again, neck/trap/rear delt thing still pretty prominent but is making progress slowly. I tried to do Front Squats on Wednesday but my shoulder/trap was not going for that, so I did Back Squats just didn't go full heavy since my low back is still healing also.

Tuesday

Flye Machine - 5 sets - pyramid up - 20,20,15,12,10 drop 15

Flat DB Press - 30s x 20, 50s x 15, 70s x 12, 85s x 10, 95s x 7 drop 60s x 11 drop 40s x 12

Standing Bradfords +1 - 95 x 8 x 3 sets

Giant Set - Face Pulls, Band Pressdowns, and One Arm Cable Curls - 3 sets each, all around the 20 rep range

Superset One Arm OH Extensions and Preacher Curl - 3 sets each, all around the 15 rep range

Superset Rvs.Grip Pressdowns and Rope Hammer Curls - 2 sets each, 15-20 rep range


Wednesday

Squats - 135 x 10, 185 x 10, 225 x 8, 275 x 8, 315 x 8 drop 225 rest pause set to 20 ( 1 pause at 14 )

Leg Press - 2 plates per side - rest pause set to 100 reps ( 6 pauses at 35, 50, 60, 70, 80, 90 )

Smith Machine Split Squats - Legs wasted at this point, 2 sets of 10 each leg

Paused DB SLDLs - 1 sec pause in the positive and negative position, squeeze glutes hard at top of rep, intense stretch in bottom

Leg Press Calves - 2 plates per side - 5 sets - 25, 20, 20, 20, 20

30 min. Cardio

Pinned 300 Eq and 300 Test E on Wednesday morning, still continuing with the 2 day on Nolva, 1 day Adex cycle for Estrogen control, I like this, it's working well. Probably ordering my next round of gears today!

 

[crawfBigG]

30 min. fasted HIIT cardio this morning, and Fri. and Sat. morning last week, damn I'm behind on logging. Sunday I did 30 min. post workout. Well my neck/trap/shoulder thing totally went to shit Thursday. I was in incredible pain. I almost left work Thursday it was so bad, made it to the Doc the next morning. Got an anti-inflammatory steroid shot and a script for muscle relaxers. Been just doing bikini model workouts since, gotta let this thing heal up, sucks ass! Oh well, it will get better eventually, just do what I can till it does. Pinned 300 Eq and 300 Test E Sunday. Got my order in for 2nd half of cycle. Plan to do 400 Test E, 600 NPP, 75-100 mg Anavar pre workout for 10 weeks. Anyway here is my super intense workouts the last two sessions, lol:

Sat.

Flat Chest Machine - 3 sets of 20
Shoulder Press Machine - 3 sets of 20
Barbell Curls - 3 sets of 20
Kettlebell Lying Tricep Extnesions - 3 sets of 20

Sun.

Lying Leg Curls - 4 sets - pyramid up - drop set on set 4, reps: 20, 15, 12, 9 drop 20
Back Extensions - bw x 12, bw + 50 x 12, bw + 100 x 12
Hip Thrusts - 2 sets of single bw x 12 each side then 135 x 18, 135 x 18, 185 x 20
Cable Kickbacks - 2 sets of 20 each side, pyramid up
Reverse Lunges - 20s x 10 es, 25s x 10 es, 30s x 10 es

30 min. cardio post

Well hopefully I get mended up this week and can get back to hitting it hard soon!

 

[crawfBigG]

Damn fellas, haven't been on here much lately. So today I weighed a measly 209.6. I haven't touched a weight since Sunday. I finally gave in to the pain and decided to just back off and let this damn neck/trap/shoulder bs heal up. It is slowly getting there, I think no weights is aiding the healing. Today and yesterday I made it through the day without pain meds but took some before bed to make sure I sleep well and don't get tightened up through the night. I was popping pills all day long for about a week there. Anyway I have still managed to get my cardio in. 30 min. HIIT every morning fasted, and one night I went back into the gym and did an additional 30 min. HIIT along with some stretching and foam rolling. I'm having my wife massage the huge knot next to my scapula each night too, it's starting to break up finally! Can't wait to get healed up and get back to business.

 

[crawfBigG]

Well I got a workout in Friday, nothing to brag about, just went through the motions, shoulder thing is still a pain, literally, been killing the whole area with fascial massage using a tennis ball last couple days. No cardio today, hit 30 min. HIIT fasted yesterday morning. Weight: 207.6. Workout was this:

Incline Nautilus Chest - 3 sets, pyramid up, reps: 20, 20, 18

Flat DB Press - 35s x 15, 55s x 12, 75s x 10

6-Ways - 10lb. DBs x 8 x 3 sets

Bent Rear Delt Raises - 10s x 20, 12s x 20, 15s x 20

Wide Lat Pulldowns - 3 sets, pyramid up, reps: 15, 15, 12

One Arm DB Rows - 55 x 10, 65 x 10 x 2 sets

Rope Pressdowns - 3 sets, pyramid up, reps: 25, 20, 17

DB Kickbacks - 10 x 20, 12 x 20, 15 x 20

Cable Curls - 3 sets, pyramid up, reps: 15, 15, 12

Nautilus Bicep Curl - 3 sets, pyramid up, reps: 15, 14, 9

Got my gearz in, now I just need to get better so I can try to accomplish something with it, I will only be doing the Anavar at 50 mg preworkout, I miscalculated when I ordered but I'm fine with that:

 

[crawfBigG]

Got in another workout today. Nothing fabulous, but it's something. I'll take it. Weight: 211.4. Pinned 300 Test E, 300 Eq.

Hip Adductor Machine 3 sets of 20

Single Leg SLDLs 3 sets of 12

Bulgarian Split Squats 4 sets pyramid up, reps: 15, 15, 14, 14 drop 14 drop 7

Rest Pause Set to 100 on Leg Press 2 pps

Standing Calf Raise pyramid up, reps: 20, 15, 15

30 min. Cardio

C'mon injury heal the fuck up so we can train hard again!!!!!

 

[twisted]

Still grinding I see , trust me work around that shoulder brother and even after it feels better take it easy with it .......

your a beast already......

 

[crawfBigG]

Still grinding I see , trust me work around that shoulder brother and even after it feels better take it easy with it .......

your a beast already......

I am believe me, it hurts too much not to be cautious.... thanks brother!

Weigh-in: 211.4. 30 min. fasted HIIT cardio each of the last two mornings. Going into the gym to do whatever upper body stuff I can do tonight without fucking my shoulder situation up worse. I asked Dave about it, and my doc, and my chiro, and basically all of them said it won't go away with just rest. So continued massage and getting back on my horse at the gym with precaution is what I'm gonna do. It is a tiny bit better but still is sucking pretty bad. Hopefully it continues to progress, I think it will.