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S14's "Taking A Break" Journal

....of course I'm off..and ol boy NOW tells me that without the estrogen blocker to help level me out...my estrogen levels are gonna go thru the roof!
Fuqqin great! NOW I need some chocolate..and get my nails done...and go shopping for some....awww, shit....it's begining.....
:(


:D
 
June 9

Shoulders/Tris

Seated OH Press (RI=3 min)
190 x 6
190 x 5
190 x 5

Upright Rows (RI=2 min)
110 x 10
110 x 10
110 x 10

Side Laterals (RI=90 sec)
20 x 15
30 x 11

Rear Laterals (RI=90 sec)
30 x 15
30 x 15

Close Grip Bench Press (RI=2 min)
225 x 10
235 x 10
235 x 7

Skullcrushers (RI=90 sec)
55 x 15
75 x 10

*Decided to end my 1-andro cycle yesterday, which was about 3 days earlier than planned, I just didn't feel like I was getting anything out of it, and I wanted to start my PCT just to get it over with.

*Have to say this was actually a pretty fun workout, it was fun to do some of these exercises in the higher rep ranges so I didn't have to tear myself a new asshole straining on every set. Was surprised my elbows actually held up on the skulls, I just need to be really careful with my elbows on these, but I got a serious tricep pump I don't recall ever getting, so that was nice
 
June 10

Back

Underhand Barbell Rows (RI=3 min)
230 x 6
230 x 6
230 x 6

Chinups (RI=2 min)
BW+25 x 10
BW+25 x 7
BW+25 x 6

Chest Supported Rows (RI=2 min)
140 x 10
140 x 10
140 x 10

Neutral Grip Plate Loaded Pulldowns (RI=90 sec)
115 x 15
115 x 15
 
hol-lee-lat spread, bat man!
Nice looking workout!

on the skull crushers, your elbows bug you too? Do u hold a cambered bar? and if do, do you hold it wider or narrow?
I can't do narrow...kills my elbows...the wide work for me.
 
Burner02 said:
hol-lee-lat spread, bat man!
Nice looking workout!

on the skull crushers, your elbows bug you too? Do u hold a cambered bar? and if do, do you hold it wider or narrow?
I can't do narrow...kills my elbows...the wide work for me.
Click to expand...

i was using a "tricep bar" to do them, you know, the ones that have the vertical handles in the middle of an oval shaped bar? So it winds up being a pretty narrow grip, but neutral. I don't know if it makes a difference, but doing it like this, lying on the bench, it was fine on my elbows for once.
 
Triple Threat said:
No effect at all?
Click to expand...

Well, nothing noticable, not even any weight gain. My measurements are all pretty much the same, so you make your own conclusions on whether or not it's worth the money.

It just goes to show you, whatever they make that is LEGAL out there, is gonna work like crap basically, you can't copy the real thing.
 
June 11

Squats
Warmups
280 x 6
280 x 6

SLDL
275 x 6
275 x 6

*Not working a regular 9-5 job anymore, I really have too much time on my hands. I can't stomach days off if I feel good enough to work out, and have nothing to do, like when my son takes his nap. I am just a big fan of high frequency workouts, I like running to my basement gym, banging out a 30 minute workout, and then getting to hit it again the next day. I just need to make sure I eat a shitload of food, and get whatever sleep I possibly can with two babies in the house.
 
Stewart14 said:
Well, nothing noticable, not even any weight gain. My measurements are all pretty much the same, so you make your own conclusions on whether or not it's worth the money.

It just goes to show you, whatever they make that is LEGAL out there, is gonna work like crap basically, you can't copy the real thing.
Click to expand...
the stuff I was on, the Tren. (its listed in my journal) seemed to fire me up. just saying. Then again, you are a few levels above me in fitness...maybe not have the same effect? :geewhiz:
 
We catually have one of those bars you are talking about for your tris. I can try that in a couple days.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
June 12

Seated OH Press
175 x 8
175 x 8

Flat DB Press
105 x 10
105 x 10

Dips
BW+90 x 8
BW+90 x 8

Lying Triceps Extensions
75 x 10
75 x 10

* I think I'm gonna like doing 2 sets per exercise, I want to up my frequency to as often as possible, but it's going to be determined basically by how I feel each day.
 
June 13

Chest Supported Rows
Warmups
145 x 10
145 x 10

Chinups
BW+25 x 9
BW+25 x 7

Upright Rows
115 x 10
115 x 10

Alternating DB Curls
50 x 10


*Took a shit on the chinups, but the other two exercises went well, might have to add in a rest day, my back was pretty fatigued during and after the chinups. The rows were strong, but then again, it wasn't really too much weight, but form was perfect.
 
Last edited:
June 14

Same Split, New Protocol

Density Training

Basically, pick a set amount of time and do as many reps as possible in that time frame, rest whenever and how long you want, do as many reps per set as you want, and just total the number after time expires. Next time, keep the same time and try to beat the total reps. when you beat total reps by 20% over the first day, up the weight and start over.

A. Squats
250lbs
20 minutes x 40 total reps

B. SLDL
250 lbs
20 minutes x 39 total reps

*Going to have to drop the weight on the SLDLs next time, my back was already fatigued from the squats and this just made it worse. I was using approximately 10RMs for the working sets, although I didn't account for fatigue, so I'm thinking minimum 10% less than 10RM on subsequent exercises from now on.
 
June 16

Density Training

Chest Supported Rows
155 lbs
20 minutes x 53 reps

Chinups
BW+25 lbs
20 minutes x 55 reps

*I have put a goal of 60 reps in the 20 minutes and when I hit that, I will increase the weight and try again.

I am absolutely LOVING this type of training. It's nothing novel, but it's really cool. I really feel like I have put on more size in the past 3 days of doing this workout than I did the entire time I was using the andro, and that's saying a lot. I won't get into reasons why, but man, high volume short of failure with medium heavy weights is the way to go IMO, if you are looking to pack on some size. I've even been eating like a complete pig the past few days, and have felt leaner. Crazy volume makes you crazy hungry, and by training daily, I am bombarding myself with all sorts of volume, but the key is to avoid failure, so you stay fresh and can keep this up for a long time.
 
June 17

Density Training

Squats
250 lbs
20 minutes x 47 reps

*Decided to alternate squats and sldl's on different days since it was way too much on my lower back. All things considered today went well after doing both the squats and deads on sunday, this was still a 7 rep improvement in the squats. Low back is totally FRIED however....oh and my quads too.
 
yellowmoomba said:
Looks like a fun program ..........

How are the little ones?
Click to expand...

oh the little ones are just great.....you should know all too well what's going on over in my house right about now :eek: But, aside from the normal kid craziness, they are both great, happy, healthy and big pains in asses, so all is normal!

I'm surprised I haven't dropped dead from all this lifting and lack of sleep. I think the lifting is the glue that is keeping me going, once I stop or take a break I will probably fall apart!
 
Stewart14 said:
oh the little ones are just great.....you should know all too well what's going on over in my house right about now :eek: But, aside from the normal kid craziness, they are both great, happy, healthy and big pains in asses, so all is normal!

I'm surprised I haven't dropped dead from all this lifting and lack of sleep. I think the lifting is the glue that is keeping me going, once I stop or take a break I will probably fall apart!
Click to expand...

Good to hear things are normal (crazy) at your house too :grin:
 
June 18

Density Training

Seated OH Press
155 lbs
20 minutes x 51 reps

Weighted Dips
BW+70 lbs
20 minutes x 61 reps

*I can't describe how good I feel after these workouts. Yes it's a grind, but it isn't too bad, and I just feel good after, like I had a great workout. Not completely exhausted, not aching, just sweaty, pumped up and ready to go.
 
June 19

Density Training

Chinups
BW+30 lbs
20 minutes x 54 reps

Upright Rows
120 lbs
18+ minutes x 47 reps

*Stopped the upright rows at a little over 18 minutes in cause of some pain in my left shoulder. Could be the dreaded upright row impingement issues, SO, I might need to rethink this. I am pondering doing a movement I read about on the internet, which is using dumbbells at your side with a neutral grip and pulling up the dumbbells as much as you can, sort of the opposite of a dip. It works well, no impingement, but there is like a 6-8 inch range of motion, it's really short, so the weight used might be a little silly on these, like 100 lb dumbbell upright rows!
 
June 21

\Happy Father's Day/

Bench Press
275 x 5
rest 4 min
247.5 x 5
RI=60 sec for rest:
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

Chest Supported Rows
170 x 5
rest 4 min
152.5 x 5
RIs=60 sec for rest:
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Squats
275 x 5
rest 4 min
247.5 x 5
RIs=60 sec for rest:
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5
220 x 5

*Pavel T.'s "Russian Bear" Program in case anyone is wondering why it looks so weird today.

*REST DAY TOMORROW!! I promise :thinking:
 
I was thinking exhausting, not weird...
 
June 23

Deadlifts
335 x 5
335 x 5
335 x 5

Dips
BW+90 x 5
BW+90 x 5
BW+90 x 5

Chest Supported Rows
170 x 5
170 x 5
170 x 5

*Sometimes the answer is so simple, you try to make things up thinking it's the right way, when the answer was there all along....

day 1
squats 3x8
incline bench press 3x8
high pulls 3x8

day 2
deadlifts 3x5
dips 3x5
chest supported rows 3x5

day 3
machine squats 3x12
flat db bench 3x12
chinups 3x12

how nice does that plan look?
 
:funny:....You change your program more than ....... I don't know...........ALOT.

LOL
 
Stewart14 said:
Sometimes the answer is so simple, you try to make things up thinking it's the right way, when the answer was there all along....

day 1
squats 3x8
incline bench press 3x8
high pulls 3x8

day 2
deadlifts 3x5
dips 3x5
chest supported rows 3x5

day 3
machine squats 3x12
flat db bench 3x12
chinups 3x12

how nice does that plan look?
Click to expand...

Two weeks? :D You're like me. The best workout is the one we're not doing. :lol:
 
:hiya:
Keep it up sweety! Good to hear from ya ;)
 
WHERE have YOU been, young lady?
 
June 25

Incline Bench Press
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3
255 x 3

Chinups
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3
BW+45 x 3

Reverse Grip Bench Press
225 x 6
225 x 6
225 x 8

High Pulls
135 x 6
135 x 6
135 x 6
 
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