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Starting a log for getting in shape!

Muscle Gelz Transdermals
IronMag Labs Prohormones
Biceps have entered the building!

Chin ups x12 (+6 assisted), x9 (+5 Assisted) Better. :D

ez curls 45 lbs x15, x13, x12 Better than last week anyway.

DB curls 40 lbs (2x 20) x14, x13, x13 One more!

Hammer curls 40 lbs (2x 20) x13 x12 One More!

A very good day!
 
*Deadlifts* Work better for me the same way! Heavy and few. ;)


Yeah. See not too long ago..... Qeue flashback...... what? no flashback? :wits:

Guess I'll just say it then. :nerd:

Ahem... sorry. See a not too long ago, I was having some trouble with my workouts and KoS diagnosed the problem as "hitting the wall of fatigue." He was dead on. I used to do 8-12 rep ranges and I would pump out reps and then stall out suddenly; no slow burn; just DONE.

The solution turns out to be higher rep ranges with lower weight, so I try to keep my exercises in the 12-15 range now and it has helped, but with Deads, I find my grip giving out and my forearms getting sore, before I get a good back workout when working at that range: hence - more weight, lower reps.
 
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Time for Chest and Triceps. I've had 4 Osta pills so far (3 yesterday, on this morning). Assuming it takes a few days to work into my system, I'm assuming it won't affect anything today, but we'll see. On that note: I was considering changing my bench to dumbbells for a while, just to change things up, but I've decided to stay faithful to my workout so I can have a good comparison to work with as I do the Osta-Rx log.

Pushups x44 (+3 on knees)
BB Bench Press 100 lbs x15,
90 lbs x14, x10

@80 lbs x12 One better rep on each of the last three sets. Either a good day, or the beginning of a great supplement. It's a cliffhanger! ;P
Incline bench 80 lbs x12, x11 These are back to where they were a couple weeks ago (last week sucked).
DB Flies80 lbs (2x 40) x14, x13 Same
Incline DB Flies 70 lbs (2x 35) x14, x13 two more reps
Close Grip BB Bench 80 lbs x15, x11 same as last week.
@ 75 lbs x10 2 less reps, but I'm pretty worn out on bench from the standard bb bench presses earlier that went so well. The second muscle group seems frequently worn out after the first one goes well. It's just how it goes with this program.
Skull Crushers 25 lbs x16, x13, x12 one more rep
Bench Dips 25 lb plate x24, x21 One more rep

chest went very well; Triceps averaged out to be the same as last week. Not a bad workout.
 
Starting with shoulders today

DB Military Press 80 lbs (2x 40) x14 nice
@70 lbs x14, x12, x12 That went very well.

Lateral DB Raises 50 lbs (2x 25 lbs) x16, x16, x15 still taking it slow, but two more reps!
Reverse Flies 50 lbs (2x 25) x17, x16, x16 Another good one!

I'll be back for legs a little later!
 
Time for legs.

Squats 135 lbs, x13 More weight, same reps.
@120 lbs x13 One more on that set
@110 lbs x12 10 more lbs, 2 extra reps
Stiff Legged Dead Lifts 175 lbs x16, x14, x14 More weight, one more rep!
Standing Calf Raises 160 lbs
x17, x14, x14 Not bad.

A very good workout. I think I can thank the Osta-rx as I haven't had that much improvement in one week on this diet, ever.
 
Back is up (now that is a confusing jumble of prepositions if I ever saw one)

Deadlifts 190 lbs x13, x12, x9 One more rep on each set!


Shrugs 190 lbs x18, x16 more weight same reps!

Pull ups x13, x9 the reps have reached a range where the assisted reps are unnecessary

One Arm Dumbell Rows 40 lbs x16 each side, x15 each side, x15

Improvement across the board. Has to be the Osta-rx, cuz I haven't seen increases like this in a long time.
 
Biceps (Hey Beavis, you said "Bi".... Oh yeah, I heard it too... "Bi" ceps. Hehhehehhehe)

Chin ups x13, x10 Nice

ez curls 50 lbs x15,
@ 45 lbs x13, x12 I added weight to the first set, same reps all through - that's a good improvement for me. Biceps aren't my strongest body part.

DB curls 40 lbs (2x 20) x15, x14, x14 One more rep for each set. Unheard of for me!

Hammer curls 40 lbs (2x 20) x14 x13 One More rep each set!

A very good day!
 
Back is up (now that is a confusing jumble of prepositions if I ever saw one)

Deadlifts 190 lbs x13, x12, x9 One more rep on each set!


Shrugs 190 lbs x18, x16 more weight same reps!



Pull ups x13, x9 the reps have reached a range where the assisted reps are unnecessary

One Arm Dumbell Rows 40 lbs x16 each side, x15 each side, x15

Improvement across the board. Has to be the Osta-rx, cuz I haven't seen increases like this in a long time.

I've written a song called 'The Up Side of Down'. Hows that for confusing! hahaha

Wtg on the increases. We're all watching your growth! ;)
 
That's great! I have no musical talent at all, but I agree with your statement. Music gets me through hard times and hard workouts. ;D
 
Chest and Triceps

Pushups x44 (+3 on knees)

BB Bench Press 100 lbs x15, x12
90 lbs x8
@80 lbs 13 This is the first time I've been able to do a second set at 100lbs in a long time, but it took alot out of me for the following set.
Incline bench 80 lbs x12, x8 Total suck, but the flat benches really did exhaust my pecs.
DB Flies80 lbs (2x 40) x15, x13 one more!
Incline DB Flies 70 lbs (2x 35) x15, x13 one more rep


Good for chest. I think the extra set at 100lbs more than offsets the lost reps later in the workout. I really haven't had the endurance to do a second set at that weight in a very long time, so it's a big improvement even if it prematurely exhausted my pecs.

Triceps
Close Grip BB Bench 80 lbs x15, x12 One more!
@ 75 lbs x12 Nice
Skull Crushers 30 lbs x14 Brought the weight up for this set. It went well.
@ 25 lbs x13, x12 Very nice, didn't lose any subsequent reps, despite the extra weight on the first set.

Bench Dips 25 lb plate x25, x24 four more reps!

Triceps went very well with moderate to great improvement across the board!
 
Time for legs, but I'm not expecting the best workout. My body is wrecked from three days of constant snow shoveling at work.

Squats 140 lbs, x13 More weight, same reps.
@125 lbs x13 more weight, same reps
@115 lbs x12 more weight, same reps again
Stiff Legged Dead Lifts 180 lbs x16, x14, x14 More weight, same reps
Standing Calf Raises 160 lbs
x18, x15, x15 Three more reps!

I'll be back for shoulders in a bit.
 
Ready for some shoulder action!

DB Military Press 80 lbs (2x 40) x15, x12
@70 lbs x12, x11 Numbers went down, but I did an extra set at the higher weight, which took a lot out of me. I call it a win.

Lateral DB Raises 60 lbs (2x 30 lbs) x13, x13, x12 It was just time to bring the weight up, so I did.
Reverse Flies 60 lbs (2x 30) x15, x14, x14 Added weight on these too.

Increased the weight across the board. it's hard to tell how much progress I'm making on days like this, but I think it went well.
 
Thank You !!! That was awesome... Your doing it brother keep it up my man!!!
 
Time for Back. Unfortunately, I re-injured my lower back at some point during that three day marathon snow shoveling event. Sigh. It was so bad when I woke, up that I almost couldn't get out of bed. It's not as bad right now, but I don't want to push it. My plan for Deadlifts is to do my warmups and see how they feel. If warmups hurt, I'll skip Deads, if they don't, I"ll do a couple of very light sets.

Deadlifts 120 lbs x10, x10, x9 Warm-ups went ok, so I did 3 light sets of 10... no pain... yet. Though it was more difficult than it should have been.


Shrugs 190 lbs x19, x17 2 more reps.

Pull ups x14, x10 two more!

One Arm Dumbell Rows 45 lbs x16 each side, x15 each side, x13 Added 5 lbs and only lost 2 reps on the last set. A good result!

I'll be back for biceps in a while.
 
Biceps are cleared for take-off

Chin ups x14, x11 Two more. Nice

ez curls 50 lbs x15,
@ 45 lbs x14, x12 One more rep overall. Can't complain.

DB curls 40 lbs (2x 20) x15, x14, x15 One more rep total.

Hammer curls 40 lbs (2x 20) x15, x14 One More rep each set!

Not as amazing as last week, but I still showed improvement across the board on a cutting diet. Gotta hand it to the Osta-Rx
 
Chest and Triceps: My shoulder joints are in pretty bad shape from all the shoveling this week. They're just tore up and any extra stress causes me a week or more of fuck-upedness. We'll see how it affects my workout today.

Pushups x45 (+3 on knees)

BB Bench Press 100 lbs x15, x13
90 lbs x11
@80 lbs 13 Much better than last week with about 4 more reps total.

Incline bench 80 lbs x13, x11 much better than last week. less exhaustion from the previous set.

DB Flies80 lbs (2x 40) x15, x14 one more, but these are putting the pressure on my shoulder... ouch.

Incline DB Flies 70 lbs (2x 35) x16, x13 one more rep


chest went exceptionally well, though my bad shoulder is suffering. I put some cream on it and I will ice it when I'm all done.

Triceps
Close Grip BB Bench 80 lbs x12, x10 OMG! I don't understand this at all. 5 less reps? I felt very weak here. Maybe I wore out my triceps with that chest workout?
@ 75 lbs x11 Worst Close Grip BB Bench EVER!

Skull Crushers 30 lbs x15 one more rep... guess it was all the earlier bench pressing that killed the close grip. I feel a little better about it now.
@ 25 lbs x15, x13 two more reps!

Bench Dips 25 lb plate x28, x25 four more reps!

I was very disconcerted at the Close Grip Benches, but it was just that the stablizing and supporting muscle groups were worn out from that excellent chest workout, because subsequent exercises (the ones that don't rely on the same stabilizers) increased significantly. Overall a very good workout!
 
Shoulder first today:

DB Military Press 80 lbs (2x 40) x15, x13
@70 lbs x13, x12 three more reps than last week!

Lateral DB Raises 60 lbs (2x 30 lbs) x14, x14, x13 One more rep on each set!
Reverse Flies 60 lbs (2x 30) x16, x15, x15 One more rep each set.

I'll be back for legs in about an hour.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Time for some Lizegs!

Squats 140 lbs, x14 One more rep
@130 lbs x13 more weight, same reps
@120 lbs x12 more weight, same reps again
Stiff Legged Dead Lifts 190 lbs x16, x15, x14 More weight and one more rep!
Standing Calf Raises 160 lbs
x18, x15, x15 Same. had balance issues today, not strength issues. ;P

A very good workout!
 
Based on some reading I had been doing, I tried doing sprints for cardio yesterday. On the downside, I'm not sure my old knees and hips can take that very often. On the upside, I think they work as claimed, by brining my metabolism up afterward. I am freaking starving today! I take that as a good (if bothersome) sign.
 
Thanks Heavy! I love me some praise. :ohyeah:

Time to do Back. That lower lumbar pain is about gone, so I'm gonna try a normal workout.

Deadlifts 190 lbs x13, x12, x9 One more rep each set!

Shrugs 190 lbs x20, x18 2 more reps. Grip issues ended them prematurely though.

Pull ups x14, x11 one more rep

One Arm Dumbell Rows 45 lbs x16 each side, x15 each side, x14 Only one more rep, but Deads really exhausted my back today and it's still improvement.

I'll be back for biceps in a bit.
 
I have returned for biceps!

Chin ups x16, x12 Three more. Nice, though it will probably balance out in curls

ez curls 50 lbs x15,
@ 45 lbs x15, x13 two more reps!

DB curls 50 lbs (2x 25) x15, Had to bring the weight up, unfortunately the minimum increase for DB's is 5 lbs per arm. Ouch
@ 40 lbsx15, x15 Despite the weight increase on the first set, same total reps. Nice.

Hammer curls 40 lbs (2x 20) x16, x15 One More rep each set!

Another great workout. Just fyi, I do an informal forearm workout on this day, but nothing worth recording.

 
Pushups x45 (+3 on knees)

BB Bench Press 105 lbs x15 same reps at 5 more lbs
@100 x12 one less, but with the extra weight on the first set, it's to be expected
@90 lbs x11
@80 lbs 13 Down one rep total, but 5 more lbs on the first set. That's amazing. This exercise has not had a weight increase in months!

Incline bench 80 lbs x13, x10 Down one. Again, the weight increase earlier really exhausted my pecs. I still consider it an advancement.

DB Flies80 lbs (2x 40) x15, x14 Same

Incline DB Flies 80 lbs (2x 40) x10 It was time to bring the weight up. I didn't expect quite that much of a rep decrease though.
@ 70 lbs x13


No complaints. A few less reps here and there, but I haven't been able to put up more than 100lbs for a respectable number of reps in quite a long time. It's nice to finally push the weight up on bench!

Triceps
Close Grip BB Bench 80 lbs x15, x12
@ 75 lbs x10 Not great, but better than last week overall, and considering how much effort went into standard bench press, I expect a little lag on these.

Skull Crushers 30 lbs x15, x12 decided to to an extra set at this weight. Not bad
@ 25 lbs x13

Bench Dips 25 lb plate x29, x25 one more rep

Not bad. Reps weren't spectacular, but I had several weight increases, which rarely happens on this diet. I'm happy with it.
 
Leg day:

Squats 150 lbs, x14 10 more lbs, same reps!
@135 lbs x13 more weight, same reps
@125 lbs x12 more weight, same reps again
Stiff Legged Dead Lifts 190 lbs x16, x15, x14 More weight same reps
Standing Calf Raises 160 lbs
x18, x17, x15 two more reps!

No shoulders today. I strained my bad shoulder shoveling snow at work again and don't want to risk a full-blown injury.
 
Got another job rejection; Hopefully I can take my frustration out on these weights! :wits:

Deadlifts 200 lbs x13, x12, x8 10 more lbs only one rep lost. Very nice. however, the strain on my elbows is becoming a problem. I'm gonna have to go for less weight, more reps again.


Accidentally skipped shrugs, just took the bar apart and put it away. I'm having trouble focusing today. Sigh

Pull ups x15, x12 two more reps!

One Arm Dumbell Rows 45 lbs x16 each side, x15 each side, x15 One more again

I"ll be back in a bit for biceps
 
Back for some bicep action

Chin ups x16, x13 One more

ez curls 50 lbs x15, x15, x13 (added the weight to the last 2 sets, but didn't lose any reps ;D)

DB curls 50 lbs (2x 25) x15, Had to bring the weight up, unfortunately the minimum increase for DB's is 5 lbs per arm. Ouch
@ 40 lbs x16, x15 One more rep.

Hammer curls 40 lbs (2x 20) x16, x16 One More reps

Not bad. I wasn't very focused though.
 
I got very sick this weekend and didn't work out yesterday. I'm feeling mostly better today, so I though I'd make up the workout. No spotter, so I'll try out some dumbbell work. May have to cut a few sets as I don't have as much time on the weekday.

Pushups x45 (+3 on knees)

Dumbell Bench Press 70 lbs x16 Never done these before, so I'm starting light.
@80 x14, x13 It's nice to do something different. I'll have to build up those stabilizing muscles, my form was crap.


Incline bench 80 lbs x11, x11

DB Flies80 lbs (2x 40) x15, x14 Same

Incline DB Flies 80 lbs (2x 40) x12 two more!
@ 70 lbs x14 One more on that set too!

It was a nice workout. Just finished the Osta this weekend, so it's still in my system. We'll see how I'm doing in a week or two though. I'll be back for triceps in a bit.
 
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