Past my Prime? Journal

[crawfBigG]

Weigh-in: 208.6. Cheat-a-thon on Saturday, Sunday weights and post workout cardio, 45 min. fasted cardio this morning. Just a quickie on Sunday but it was cool. I felt tired and geared up on some Kratom just to get motivated to get in there. Once I got started tho it went well and I was glad as hell I went.

External Rotations w/ band - 2x12
Scapula Pushups - 2x12
Rear flyes, thumbs pointed out (5#) - 2x12

Speed bench clusters - use 50% 16 sets of 3, 4 clusters... Clusters work like this:
Do 3 reps, rest 15 seconds, 3 reps, rest 15 seconds, 3 reps, rest 15 sec, 3 reps. That is 1 cluster. After this first cluster, rest a full minute.
Repeat 3 more times for a total of 4 clusters
Remember, 15 sec between within the cluster and 1 min between clusters - I used 135

Floor press - calculate 90% of max 3 from ME workout last week. After calculating 90%, take 70%x3, 75%x3, 80%x3, 85%x3, 90%x3-8 reps (shoot for more than 3 on the last set)

I did 135 x 8, 185 x 6, 205 x 3, 215 x 3, 215 x 7

30 min. cardio Stairmaster

 

[crawfBigG]

Weight: 207.4. 45 min. fasted cardio last two mornings. Did arms last night. Sitting here eating pre workout meal ground up oats 1/2 cup, 1 scoop Animal Whey, 1/4 cup Unsweetened Almond Milk, 40mg Anavar, bout to go do legs!

Last night:

Barbell curls ? We are going to maximum pump right out the gate. Here is the rep scheme for this. Keep
the same weight. Do 25, 20, 15, and 10 reps.
Supersetted with
Rope pushdowns ? Same thing as above, do 25, 20, 15, and 10 reps.

After you do the rope pushdowns, rest for 60 seconds and then back it. 4 rounds.

Hammer curls ? On these I just want sets of 8. Squeeze the dumbbells hard!
Supersetted with
Dips between benches ? Just work the sweet spot on these, don?t come all the way up, and don?t go
down all the way. Work the middle range of motion. Do the eccentric/negative nice and slow. Do sets of
10 Take your time in between supersets on these. No rush. Your arms should be jacked.

Decline lying extensions ? Do these on a slight decline, and control the weight. Bring it down nice and
slow. Don?t lockout. Keep constant tension on the tri. Do sets of 12.
Supersetted with
EZ bar preacher curl ? Same thing on these, bring the weight down nice and slow. Don?t let your arms
fully straighten, and do try and bring the weight all the way up and flex hard! Do sets of 8.

Standing calve raises ? Same as last week. Work up the stack going heavier each time. Do sets of 10 until you can?t get 10 anymore. Once you get to that weight, stick with it for 3 sets, and just get as many reps as you can with it on each set. Feel free to use partials to get your number or beat it.

 

[crawfBigG]

Progress pics taken this morning (NOODZ) Lots of fat left to lose:

 

[crawfBigG]

Weight: 206. 45 min. fasted cardio this morning. Really fun workout yesterday afternoon. I felt drained as I headed to the gym but once I got started it went really well.

Glute ham raise ? 4x8

Front Squat ? 75% for 8x2 ? 45 seconds rest between sets. I used 165.

Snatch grip deadlift off of one plate on floor. 4x6 Should be hard but do not miss.
135 x 6, 185 x 6, 235 x 6, 285 x 6, 315 x 6, 335 x 6

Leg extensions ? 3 sets of 30

Abduction and Adduction machines ? 3 sets of 12 each

Glute Bridge ? 3x10 w/ 2 second squeeze at top
Superset with
Weighted Situps ? 3x12

 

[crawfBigG]

What up fellars? Weight: 208.6. 45 min. fasted cardio last two mornings. Upper body last night. Pinned 200 NPP, 133 Test E on Thursday. Not a big jump in fat loss this week. My weight really didn't go down and the skin fold reading barely moved. I guess you could call it 7.25 this time, a very minimal drop from last week. Might have to make a little change in the environment. Clen, T3, more cardio, less food, something... haven't decided yet.

External Rotations w/ band ? 4x12
Scapula Pushups ? 2x12
Rear flyes, thumbs pointed out (5#) ? 2x12

Dumbell decline - work up to a weight you can do for 12 via sets of 10. Once you are at that weight to 3 total sets of 10. Did 30s, 55s, 70s all for 10 super strict pause in hole reps

Illegal wide Bench Press - (IF can't go all the way out on these, do go 1 inch wider than normal grip width.) Work up in sets of 6 reps. When you reach a hard 6 drop the weight 10% and do a set of 8. Then drop another 10% and do 10+ reps.
Shoulder was feeling like shit on these so I didn't go very heavy at all..... 135 x 6, 175 x 6, 195 x 6, 175 x 8, 160 x 10

Dead stop DB Extensions ? Lay on the floor when you do these, rest the dumbbells on the floor just above your shoulders (like a rolling DB ext). then fire up hard into a tricep extension. Did 20s, 25s, 30s, 35s

T Bar rows ? 4 sets of 8 - did bar with 45&25, 45&25 + 35, 45&25 + 70, 45&25 + 95

Face pulls ? 1 set for 2 minutes with band

DB Side Laterals ? 20s, 25s, 30s
Superset with
DB Hammer curls ? 3x10 squeeze at the top 20s, 25s, 30s

 

[crawfBigG]

Got a little sampler pack from Roids24 just to try them out with the little promo they had recently....

 

[crawfBigG]

Me trying on clothes today...

 

[crawfBigG]

So a tremendous cheat day again yesterday. I tallied my calories up on MFP just to see what I'm doing to myself every Saturday, lol. 7000+ calories...

I woke up at 211 so not a huge jump, about 2.4 lbs. I've ate near nothing today, had a good workout tho. I try to deplete on Sunday, get myself quickly back into fat burning mode. I've had zero carbs today. Here's basically what I'm eating the other 6 days.

3am - coffee, GH, T4, cardio 45 minutes

meal 1:
1/2 cup ground oats
1 scoop protein powder (Animal Whey currently)
1/4 unsweetened Silk Almond Milk
Support Supps, Vitamins, and a TN Fat Burner

meal 2:
1/2 cup oats
8 egg whites
1 whole omega 3 egg
1 tsp coconut oil
cinnamon, splenda

meal 3:
1 scoop protein powder
6-7g Kratom

meal 4:
7.5 oz Chicken Breast
1.5 cup Green Beans

meal 5:
7.5 oz Chicken Breast
1.5 cup Green Beans

meal 6:
weight training days only
1/2 cup ground oats
1.5 scoops protein powder
1 tbsp. peanut butter
intra drink - Mountain Dog Intra MD (this will be dropped when tub gone for just bcaas or something, no carbs, calories)

meal 7:
I do a variety of shit with the last meal, just depends on the mood I'm in. It's usually one of three things:
1. Chicken Breast and Salad with Light Balsalmic dressing
2. Protein Brownie - 2 scoops protein, 1 tbsp. Cocoa, 3 tbsp. FF, SF Choc. Jello, 3 Tbsp. SF Syrup, 2 Splendas
3. 1.5 Cups Carbmaster Yogurt, 1 scoop Protein Powder mixed in it, couple handfuls of cashews

Today's workout:

Leg curls on stability ball or TRX - 3x10

Deadlift - Work up to 90% of your deadlift max for 3-4 singles.
I did 135 x 8, 185 x 6, 225 x 5, 275 x 4, 315 x 3, 355 x 1, 385 x 1 x 3 sets

Leg extension ? 4x15

Superset with

Leg Press ? 4x10-15 - Pumped after this shit!!!!

hip abduction machine ? 2x20

Abs ? weighted situps ? 3x12

So I'm thinking Monday nights and Thursday nights I don't lift usually so I was thinking I would start doing cardio at night on those nights to increase the workload and continue to have good weeks at this. 12 days till my vacation!

 

[crawfBigG]

So I said fuck Monday and Thursday night cardio, lol. I'm going to keep that bullet for now. I decided just do extra cardio after weights on the nights I feel up to it, which should and better be most nights I do lift weights. Did 20 min. post last night. That will be 65 minutes per on the 3 days I go to the gym during the week. I lift once on the weekend too but that is on Sunday and I skip morning cardio that one day each week, it is my one day a week I sleep in some. Been doing 30 min. post on that day. Anyway that adds an extra hour per week and with the drop of MD Intra soon should be a nice little continuance of slowly amping up the torture (less calories + more work).

Now to the normal report. 45 min. fasted cardio last 3 mornings. Upper body last night. Pinned 250iu HCG, 200 NPP, 133 Test E last night also.

Speed bench - 9x3 with 65% of max - I used 170 after 2 warm up sets

Close grip bench - Take close grip record from max effort workout from week 2 and multiply it by these percents. 65%x5, 70%x5, 75%x5, 80%x5, 85%x5-10 I did 135 x 5, 145 x 5, 155 x 5, 165 x 5, 175 x 8

Chest supported DB rows ?4x8, 5th set, do a drop set, 3 drops of 8 each (DB or BB) I did 35s, 50s, 60s x 2, then 60s drop 45s drop 25s

DB side laterals ? 3x12

Cable Rear Delts - 3 x 12

Band shoulder traction stretches - 3 positions - 2 sets

6 way shoulder complex ? 1x8 each (front raise thumbs up, front raise thumbs down, side raise thumbs up, side raise thumbs down, bentover rear fly thumbs up, bentover rear fly thumbs down)

 

[crawfBigG]

45 min. fasted cardio last 2 mornings. Weight: 206.8. Wednesday evening did Arms, Calves, will go tonight and hit some weights and more cardio. Will pin 200 NPP, 133 Test E tonight also. Feeling pretty good, I weighed in at 204.2 on Thursday morning, that's been my lowest point so far. I think the extra cardio will have an impact. I am at the end of my 6 week training template I was following. I'm just going to wing it now until vacation with training. I purchased a book of templates by Josh Bryant yesterday, I'll pick something in there to start up when I return.

Leg Press Calf - 3 sets of 30, pyramid up in weight, 30 sec. hold after each 10 reps. This was brutal by the last hold.

Superset DB Curls (3 sec neg.) sets of 8 with Barbell Rvs. Curls sets of 10 - 4 total supersets

Superset Rope Pressdowns with LTEs - sets of 10 with 1 sec. hold at bottom on Pressdowns, sets of 15 on LTEs - 4 total supersets

Superset Close Grip Push UPs with LTEs - sets of 10-12 on CGPU, sets of 8-10 on LTEs using a bit more weight - 4 total supersets

20 min. Cardio post

That was short and sweet but effective, great tricep pump, left soaked in sweat from the cardio.

 

[crawfBigG]

About to go hit my 45 min. fasted this morning. Weigh-in: 204. Plucked a various workout out of Josh Bryant's book last night and did that. Legz. My right knee has been feeling a little off so I didn't push the weight, just kept perfect form and got in some good work. I think all the cardio is putting a strain on my knees some cause the left ain't 100% either right now. Nevertheless good workout....

Squats - no belt - bar x 20, 155 x 10, 245 x 7, 255 x 7 x 3 sets

Giant Sets - GHR, DB RDLs, Cable Kickbacks (6,6,6 - 3 sets)

Superset - Leg Press and Leg Extensions (15,30 - 3 sets)

20 min. Cardio post

Fast workout but pretty brutal, the giant and supersets at the end were awesome

 

[crawfBigG]

I'm still here! What's up fellars? This morning was the first time I have been to the gym since cardio on Saturday. Weigh-in: 204. I took 4 days straight off of the weights and diet. Decided to just take a bit of time to rest up, heal up, and eat up. Kinda reset my metabolism too. I have reinstated carbs into every meal and will continue this at least until I get back from vacation on Tuesday next week. I pigged out over the weekend and drank a brewery full of beer, lol. I was surprised as hell to jump on the scale this morning and haven't gained an ounce! I have also returned my roid usage back to HRT with just 200mg Test C per week for the time being. I just want to let everything to settle down for a bit. Did back, traps and biceps this morning, and a little cardio post workout. Had a meal before I headed to the gym so not fasted. I would never lift weights fasted. Anyhow....

DB Pullovers - 3 sets

Assisted Pull Ups - 10, 9, 7

Meadows Rows - 3 sets of 8 pyramid up

Superset Nautilus Bent Row machine and Lat Pressdowns - 4 sets of each 10-15 rep range

DB Shrugs 10 sec hold at top - 3 sets of 10

Seated DB Curls - 3 sets of 12

Cable Straight Bar Curls - 3 sets of 10

Preacher Curls - 3 sets of 10

DB Hammer Curls - 3 sets of 10

20 min. Stairmaster

 

[crawfBigG]

Weigh-in: 203.6. Hit last workout before vacation this morning. Chest, Shoulders, Tris., and a little cardio post.

External Rotations with Band - 3 sets

Nautilus Vertical Chest - one arm at a time - 3 sets

Incline Bench - 5 sets

Cable Crossovers - 3 sets

Seated DB OH Press - 4 sets

Cable Side Laterals - 3 sets

DB Rear Delts draped over incline bench - 3 sets

DB Tate Presses - 4 sets

One Arm Rvs. Pressdowns - 3 sets

20 min. Cardio

 

[crawfBigG]

Back from vacation..... added 6 lbs. of sheer fat, lol. Weigh-in: 209. 5 solid days of eating anything and everything along with too many trips to the Tiki Bar will do that to ya. No real exercise to speak of other than marathon sex with the wife! The wi-fi there was terrible, I couldn't use the internet very good unless I was close to the front desk, cheap bastards, lol. I took close to no pics anyway, things always seem to go not as planned in some aspect. I had a great time tho so I'm not complaining. Back to work this morning. I started a 12 week template by Josh Bryant, I'll try to stick with it and see how it goes. Gear use is still just 200 Test Cyp. ew and I switched my AI to Exemestane 12.5 eod.

I am basing this program with my 1RM as such: 250 - BP, 380 - SQ, 405 - DL

Bent Laterals super light to warm up - 3 sets

Bench Press - 3 warm up sets, then (75%) x 3 x 2 sets I did 190, (65%) x 6 x 4 sets, do as many as possible on last set, 60 sec rest periods, I did 170 - 6,6,6,13

Incline Press superset with Chin Ups - 5 sets of 6 IP, 5 sets of 5 CU. I did 135 x 6, then 155 x 6 x 4 sets, on chin ups I did 5,5,5,4,4

Incline Fly superset with Single Arm Barbell Eccentric Curl - 3 sets of 12 IF, 3 sets of 3 SABC, I did 20s, 25s, 30s all by 12, I used an empty EZ Bar Curl for the SABCs, I had never done these. Easy 3 sets of 3 with super slow negative.

Incline DB Curls superset with Incline I-Y-T - 3 sets 15,12,8 in IDC, 3 sets 10 each way on IYT, I did 15s x 15, 25s x 12, 30s x 8, and used 5lb. DBs for the IYTs the whole way.

Side Plank 2 sets of 20 seconds each side

20 min. cardio Treadmill, decent pace, some incline, no running...

 

[crawfBigG]

One day of clean eating.... weigh-in: 204.6... boom, big drop 4.4 lbs., I knew it would come down but not that fast. Anyway kick ass workout this morning. Day 2 on JB's 12 week template, this stuff is going to kick my ass, gonna have to incorporate some gearz about 4 weeks in or something, should yield some results I would think. That will give me a nice little break also staying HRT dose for a month to 6 weeks at that point.

Squats - 75% of 1RM for 5 sets of 5, as many reps as possible on the last set - I did 6 warm up sets, squats at 4am, yeah I need to warm up, lol, after that 285 for 5,5,5,11

Front Squats - 70% of weight used on Back Squats - 6 sets of 2 - 60 sec rest - I did 200 for the 6 sets

Walking 45 degree plate lunge - 2 sets of 10 steps each leg - I did these standing in place with a 35lb. plate, my legs were bashed already at this point, lol, and this made them worse! I also only did 8 each leg on both sets.

Superset Leg Curls with Leg Extensions - 3 sets - 6 reps on LC, 30 reps on LE - I didn't really know where to start on weight, I did more reps if it was too light, struggled to get thru with rest pause if it was too heavy, I'll know better where to start next time

Superset Single Leg Glute Bridge and Hip Adductor Machine - 3 sets - 12 reps on SLGB, 10 reps on HAM - I breezed thru this pretty good, was running out of time too had to pick up the pace

Front Squat Static Holds 15 sec. with weight used on Back Squats - 2 sets - I used 285, really good core work, had never done this before

Standing Calf Raises - 3 sets of 15 - this gym doesn't have a standing calf so I did them on a leg press - 1 warm up set, then added weight each set and did my 3 sets of 15, only the last one was hard

No cardio today....

 

[crawfBigG]

Weigh-in: 201.8. Lowest yet. I'm going to go on week long binges of drinking and junk food more often! 30 min. fasted cardio last two morning. Pinned 200 Test C last night. Went in and did an unscheduled little session last night just because I felt good and wanted to. Did some biceps, abs, low back, some foam rolling on my sore legs and a little more cardio.

Superset Hanging Leg Raises and Back Extensions - 3 sets
Reps:
12 - 12 bw
12 - 12 bw + 50lbs.
12 - 12 bw + 50lbs.

Incline DB Curls - 7 sets of 10 ( Twisted inspired 7 set method )

EZ Bar Cable Curls - 7 sets of 10 ( Twisted inspired 7 set method ), last 3 sets I supersetted in Barbell Rvs. Curls also for sets of 10

Nautilus Bicep - 1 set

30 min. Stairmaster

 

[crawfBigG]

Weigh-in: 202.6. Ate quite a bit last night, felt like I needed to recoup. All clean stuff but a tad more than the rest of the evenings this week. Skipped cardio this morning, sleeping in felt needed as well. I have been trying to listen to my body more and work with it not against it. Maybe that's just a nice way of saying I'm slacking, lol, I don't really think so, it's an experiment, as we all continue to experiment on ourselves week after week. Let's see what works and what doesn't for our own individual bodies. Hit workout 3 week 1 of JB's program, short and sweet, fun workout.

External Rotations with Bands - 2 directions, 2 sets x 12 each way

6 way shoulder complex 1 set

Standing OH Press - 4 warm up sets, then 135 x 2 x 8 sets, explosive, if I felt one of the reps wasn't good, I would do an extra and make sure it was good, this happened on two or three sets

Crucifix Hold - 1 set - 30 sec - 15lb. DBs

Superset Rear Delt Fly with Incline Side Laterals with 5 second eccentric - 3 sets - RDF - 12 reps, ISL - 5 reps

Dicks Press - 4 sets of 12, this was killing my shoulder, kept it light

Superset Dips with Band Tri Extensions - I still use the assisted dip because this kills my shoulders too but I get a good stretch and it went well I will try to progress on these, I hope to do them free again soon, reps - dips - 6, ext - 12-15

Loved it, have a great Saturday fellas, I intend to...

 

[crawfBigG]

So a great week last week but I totally fell off the wagon this weekend. I battle with depression, I don't think I have ever revealed this before but I do. Not looking for sympathy, just saying sometimes it gets the best of me and it did this weekend. I never see it coming but when it does set in I know it's there, and it takes over. I have spoken with a psychiatrist recently and will be going to see him soon. I hope it helps. I have seen some counselors in the past and it helped some but I think I need to get on some meds or something, it seems to be getting worse as I get older. It runs in my family. My mom had it pretty bad, my sister too, my aunt locked herself in her bedroom in her late 30s and never came out, no joke, my uncle ate a shotgun, a tragedy, he was a great guy, there are more but you get the point. Anyway I don't want mine to ever reach this level so I need to do something about it. It affects my family, my job, and of course training and nutrition too cause when I'm down I just don't give a f#%&, ya know. Anyway I feel a bit better today and plan on getting my shit back together starting right now.

 

[crawfBigG]

Time to climb back on that horse brothers! 30 min. fasted cardio last 3 mornings. Did my first workout in 5 days yesterday. It was the last workout of JB's template week 1, except it took me 2 weeks to get thru week 1 from my short fall out, lol. Plan to stay on track now. Weigh-in: 201. Pinned 100 Test C and 50 Tren A yesterday. 2iu GH each morning M-F. Alternating Exemestane 12.5mg and Nolvadex 20mg every other day for AI currently.

Squats 65% - 6 sets of 1 - 30sec rest - I did 4 warm up sets then 250 for the six sets, I paused in the hole on each rep, just felt good

Deadlift 77.5% - 1 set of 3 - 4 warm up sets then 315 for my set of 3

Deadlift 65% - 6 sets of 4 - 60 sec rest - I did 265 for these sets

DB Shrug - 60 sec rest - 3 sets of 12 - I did 70s, 80s, 90s

Pendlay Rows - 60 sec rest - 4 sets of 5 - I did 135, then 185 for the last 3 sets

Superset DB Pullover and Straight Arm Pulldowns - 3 sets of 12 on each - I did 50lb DB on Pullovers with a good long stretch at the top of movement, not sure of the weight I used on the Pulldowns, I think #7 on the stack.

Weighted Neutral Grip Pull Ups - I can barely do pull ups at all with my shoulder and nerve damage issues so I did them with just bw, I did 6 sets of 4, I'll try to progress from that

Hanging Leg Raises - 3 sets of 12

 

[crawfBigG]

30 min. fasted cardio last 2 mornings. Weigh-in: 205.6. Pinned 50 Test C, 50 Tren A last night. Started week 2 of the JB template last night also.

4 sets of shoulder warm up with bands

Bench Press - 2 sets of 3, 77% set 1, 83% set 2 - I did 4 warm up sets, then 195 x 3, 210 x 3

Bench Press - 65% - 4 sets of 7 - I did 165

Superset Incline Press with Wide Pulldowns - I did 135 x 6, 155 x 6, 165 x 6 x 2 sets on Incline, 120, 140, 160 x 2 sets all for 10 on Pulldowns

Superset Incline Flys with Single Arm Eccentric Barbell Curl - I did the 25s x 15 x 3 sets on IF, 45 x 4 each arm on SAEBC

Superset Incline I-Y-Ts with Incline DB Curls - I did 5s, then 8s for the last two sets of I-Y-Ts 10 reps each way and 20s, 30s, then 35s on ICs, reps: 12,10,8

Side Planks - 2 sets each side 20 seconds each

 

[crawfBigG]

30 min. fasted cardio this morning, none on Sunday. Weigh-in: 206.2. Pinned 50 Test C, 50 Tren A yesterday. So this puts me at doing 200 TestC, 150 Tren A ew now. I upped the Exemestane to 25mg eod, and the Nolva in between still at 20mg. Hit week 2, workout 2 Sunday afternoon.

Squat 80% - 5 sets of 5, as many as possible on last set - I did 5 warm up sets then 305 x 5,5,5,5,8

Front Squat 70% of Back Squat - 6 sets of 2, 60 sec rest - I did 195 x 2, 205 x 2, 215 x 2 x 4 sets

45 degree plate lunge - 35lb plate - 10 steps each leg x 2 sets

Superset Lying Leg Curls and Leg Extensions - 8 on the stack x 10, 9 x 10, 10 x 10 - 60 x 25 x 3 sets

Superset Single Leg Glute Bridges and Hip Abductor Mach. - 3 sets of 12 each side - 140, 170, 185 x 12

Front Squat Static Hold - 15 sec. - 305 x 2 sets

Leg Press Calf - 5 sets of 15 - pyramid up to 5 plates per side

 

[crawfBigG]

30 min. fasted cardio last 3 mornings. 2 workouts in the books since Monday, finished week 2, will start week 3 on Friday. Pinned 200 Test C and 50 Tren A yesterday. Weigh-in: 204.2.

Tuesday

Standing OH Press - 4 warm up sets, then 140 x 2 x 8 sets, explosive, if I felt one of the reps wasn't good, I would do an extra and make sure it was good, this happened on three or four of the sets

Crucifix Hold - 1 set - 35 sec - 15lb. DBs

Superset Rear Delt Fly with Incline Side Laterals with 5 second eccentric - 3 sets - RDF - 12 reps, ISL - 6 reps

Dicks Press - 4 sets of 10, this was killing my shoulder as usual, used just 95

Superset Dips with Band Tri Extensions - I still use the assisted dip because this kills my shoulders, I tried them free, wasn't happening, reps - 60lb. ass. dips - 5, ext - 12-15


Wednesday

Squats 65% - 6 sets of 1 - 30sec rest - I did 4 warm up sets then 250 for the six sets, I paused in the hole on each rep

Deadlift 82% - 1 set of 3 - 4 warm up sets then 335 for my set of 3

Deadlift 65% - 8 sets of 4 - 60 sec rest - I did 265 for these sets, brutal by the end

DB Shrug - 60 sec rest - 3 sets of 12 - I did 80s, 90s, 100s

Pendlay Rows - 60 sec rest - 5 sets of 5 - I did 135,185, then 205 for the last 3 sets

Superset DB Pullover and Straight Arm Pulldowns - 3 sets of 13 on each - I did 50lb DB on Pullovers with a good long stretch at the top of movement, worked up to plate 8 on the Pulldowns, 4 sets of 15

Weighted Neutral Grip Pull Ups - I did 6 sets of 4 bw

Power Crunch Machine - 4 sets - empty x 15, 25 x 15, 50 x 12 x 2 sets

 

[crawfBigG]

Contemplating cardio this morning, slept in some and I might skip it. Hit 30 min. on Friday morning. Weight: 205. Really good workout last night. My shoulders hurt like hell everyday but somehow I have been training through it, so they must be a bit better than say a few months ago because it was not possible then, there were days where it was like "ok just gonna have to alter this workout, or go ultra light". I'm not lifting the weights I used to lift but I am making progress. Most of my upper body work now is so slow and controlled, no throwing weight around anymore. If I can ever get back to what I used to do with this kind of form I should have something. Pinned 125 BPL Sust, and Medlab 50 Tren A, 50 NPP last night.

4 sets of shoulder warm up with bands

Bench Press - 2 sets of 3, 79% set 1, 86% set 2 - I did 4 warm up sets, then 200 x 3, 215 x 3

Bench Press - 65% - 8 sets of 5 - I did 165

Superset Incline Press with Wide Ass. Pull Ups - I did 135 x 5, 155 x 5, 175 x 5, 185 x 5 on Incline, 60 ass. x 5, 50 ass. x 5 x 3 sets on PUs

Superset Incline Flys with Single Arm Eccentric Barbell Curl - I did the 25s x 15, 35s x 15, 45s x 9 drop 35s x 6 sets on IF, 65 x 5 each arm on SAEBC

Superset Incline I-Y-Ts with Incline DB Curls - I did 5s on I-Y-Ts 10 reps each way and 25s, 35s, then 40s on ICs, reps: 12,8,6

Side Planks - 2 sets each side 20 seconds each

Have a fine Saturday fellas!

 

[crawfBigG]

Well, not much good to report from the weekend. I didn't touch a weight or piece of cardio equipment. I fell back into a depression state again Saturday afternoon for about a day and a half, crazy shit. I'm on Prozac now too. I hope this shit passes soon. I did do cardio this morning and I'll try to resume as normal again. Weight: 205.

 

[crawfBigG]

Back to business. Weight: 206.4. Pinned 125 BPL Sust, Medlab 50 Tren A, 50 NPP last night. Legz this morning.

Squat 83% - 5 sets of 5, as many as possible on last set - I did 5 warm up sets then 315 x 5,5,5,5,9

Front Squat 70% of Back Squat - 6 sets of 2, 60 sec rest - I did 185 x 2, 205 x 2, 220 x 2 x 4 sets

45 degree plate lunge - 35lb plate - 10 steps each leg x 2 sets

Superset Lying Leg Curls and Leg Extensions - 6,8,10 on the stack x 12, 10, 10, LEs light weight x 20 reps each set

Superset Single Leg Glute Bridges and Hip Abductor Mach. - 3 sets of 12 each side SLGB - 155, 170, 195 x 12 on HAM

Front Squat Static Hold - 15 sec. - 315 x 2 sets

Leg Press Calf - 4 sets of 20 - pyramid up to 4 plates per side

 

[crawfBigG]

30 min. fasted cardio last 2 mornings. Weight: 206.8. No pinning since last post except 2 iu GH each morning. Decent workout yesterday.

Standing OH Press - 3 warm up sets, then 140 x 3 x 7 sets, x 6 on 8th and final set

Crucifix Hold - 1 set - 40 sec - 15lb. DBs

Superset Rear Delt Fly with Incline Side Laterals with 5 second eccentric - 3 sets - RDF - 12 reps, ISL - 6 reps

Dicks Press - 4 sets of 10, used just 95, then 100, then 105 last two sets

Superset Ass. Dips with OH Tri Extensions - 50lb. ass. dips - 5, ext - 15-20 reps, pyramid up, used the rope

Feeling pretty good last few days, hope it stays that way for a while.

 

[crawfBigG]

30 min. fasted cardio last 2 mornings. Weight: 204.2. Pinned 125 BPL Sust, Medlab 50 Tren A, 50 NPP last night.

Squats 65% - 6 sets of 1 - 30sec rest - I did 3 warm up sets then 250 for the six sets, I paused in the hole on each rep

Deadlift 86% - 1 set of 3 - 5 warm up sets then 350 for my set of 3

Deadlift 65% - 10 sets of 4 - 60 sec rest - I did 265 for these sets, brutal again, low back totally pumped

DB Shrug - 60 sec rest - 3 sets of 12 - I did 80s, 90s, 100s

Pendlay Rows - 60 sec rest - 5 sets of 5 - I did 135,185, then 205 for the last 3 sets

Superset DB Pullover and Straight Arm Pulldowns - 3 sets of 15 on PO - I did 50lb DB on Pullovers with a good long stretch at the top of movement, worked up to plate 9 on the Pulldowns, 4 sets of 15

Weighted Neutral Grip Pull Ups - I did 6 sets of 4 bw

Hanging Leg Raises - 6 sets of 8

 

[crawfBigG]

It's de-load week fellas. Every 4th week on JB's template is a de-load, and damn I need it. I started with the workout on Sunday, hit workout number 2 today, 2 to go, most likely tomorrow and Friday and then on Sunday jump back in full throttle. It consists of just doing 70% of the weight and 70% of the sets. So it has felt pretty easy so far. I did 30 min. fasted cardio Monday morning. None on Sunday or today, just hit the weights 70%. Pinned 25 Tren A and 25 NPP, 250 Sust last night. My cycle if you're wondering right now is just cleaning out my cabinet of various partially used vials, lol. Weight: 204.4.

Sunday

Bench Press - 70% - 5 sets of 5

Superset Incline Press with Wide Pulldowns - 3 sets each

Superset Incline Flys with Single Arm Eccentric Barbell Curl - 2 sets each

Superset Incline I-Y-Ts with Incline DB Curls - 2 sets each

Ab Crunch - 2 sets

Today

Squat 70% - 3 sets of 5, paused in hole on every rep

Front Squat 70% of Back Squat - 4 sets of 2, 60 sec rest

45 degree plate lunge - 1 set - 10 steps each leg

Superset Lying Leg Curls and Leg Extensions - 2 sets each

Superset Single Leg Glute Bridges and Hip Abductor Mach. - 2 sets each

Leg Press Calf - 3 sets

My strategy on eating has been eat up on the 3 hard weeks, then go very low carb on de-load week. I only have 1/2 cup of oats pre workout, everything else is fat or protein or veggies like lettuce, sauerkraut, or green beans. I figure this will help regain insulin sensitivity somewhat for the gaining weeks so I don't get too fat. Who knows, experiment and see what works right?

 

[crawfBigG]

Weight: 203.8. Hit workout 3 of de-load this morning. Still hurt like hell on the good ole shoulders but it's all good.

Standing OH Press - 3 warm up sets, then 70% x 3 x 4 sets

Crucifix Hold - 1 set - 30 sec - 15lb. DBs

Superset Rear Delt Fly with Incline Side Laterals with 5 second eccentric - 2 sets

Dicks Press - 3 sets of 8

Superset Ass. Dips with OH Tri Extensions - 2 sets

15 min. HIIT Cardio post

 

[crawfBigG]

Weigh-in: 202.6. The no carbs this week def had an effect. I look flat and my weight dropped some each day with barely doing any cardio. I did the last de-load workout this morning. It actually felt pretty hard, lol. I pinned 300 Medlab EQ and 125 BPL Sust last night. I have upped my Exemestane to 37.5mg eod.

Squats 70% of 65% - 4 sets of 1 - 30sec rest

Deadlift 70% - 1 set of 3 - 5 warm up sets then 285 for my set of 3

Deadlift 70% of 65% - 4 sets of 4 - 60 sec rest

DB Shrug - 60 sec rest - 3 sets of 12

Pendlay Rows - 60 sec rest - 3 sets of 5 - did these with a pause in the contracted position, get a lot more out of them this way

Superset DB Pullover and Straight Arm Pulldowns - 3 sets of 12 on both

Weighted Neutral Grip Pull Ups - I did 3 sets of 4 bw

Hanging Leg Raises - 3 sets of 8