Deadlifting my way to Happiness - Al420's log

[al420]

I think I am up to this - we will see.

A little background - I'm 30yrs old 5’11”, married w/ 4 kiddos. I‘ve been lifting for years but for the majority of those years wasted time w/ BB style workouts and terrible diets. I found EF in late March of this year and changed my views on lifting/diet by April. I have gone from 245lbs w/ a 44" waist @ 28% BF to 208lbs w/ a 35" waist @ 16.5% BF. I am sure it would be closer to 10% but I cheat on Friday night, most Saturdays, and most Sundays. I don’t pig out, and it is only at either lunch or dinner, never all day, but none the less it is my weak point.

I will be starting another run of the linear 5x5 in a week - this week I am refiguring my maxes. I had surprising success on my last 5x5 and have spent the past 3-4 weeks doing 20 reppers (w/ some rest/pause). To say I am excited to get back to heavy lifting is an understatement for sure. I relished my time in the gym while doing the last 5x5. I really benefit from going in w/ a specific plan, and having the spreadsheet tell me exactly what to lift and how many times to lift it works perfect.

My #1 goal is to get stronger...... a lot stronger. My goal is to be Squatting 405, Benching 315, and Deading 405. I’m feeling closer on squats and deads now but the bench is light years away it seems. I will be supplementing my lifting and diet w/ some gear. Test, Deca and GH. 10-12 weeks depending on how it goes, 6 months for the GH. I will kick start w/ some Dbol and do PCT w/ winny/nolva/hcg/vitamin e.

Diet is 40/30/30. Daily cals between 3500-4000 unless I start getting too fat. In 12 weeks I will go back to 2500’ish for 10-12 weeks and see where I am at that point. I ran my last 5x5 w/ no gear and on 2400 cals a day max – and I still did well IMO. I missed some bench, but that was it. This time will be NUTZ!

Current Maxes

ATF Squat 335x5
Dead lift 335x3
Bench 195x3 – worst lift by far
Standing OHP 135x5
GP Row 215x5


So again… we will see. I hope having a journal will force me to eat cleaner. Here goes!

 

[Cynical Simian]

Wow, even though it's always said "Mar 2006" under your name it seems like you've been here a lot longer. I didn't realize how recently you'd joined the forum (not that I'm much of an EF vet either) and changed how you eat/train - really nice body comp progress in such a short time.

Anyway, this is just my usual "good luck" post to kick off the journal. I'll be following along.

 

[BiggT]

That's some great progress....very impressive squatting too.....you're gonna get jaw dropping results this cycle....I will be following along.

 

[SgtSlaughter]

Subscribed

lol... love the title!

Awesome man!! Looking forward to your continual progression... and CONGRATZ on your progress so far!!!!!!

Take some progress pics!! If not to post... for your own comparitive purposes on this new endevour.

 

[Jim Ouini]

Good luck. Congrats on your progress and great squatting.

I relished my time in the gym while doing the last 5x5. I really benefit from going in w/ a specific plan, and having the spreadsheet tell me exactly what to lift and how many times to lift it works perfect.

Same here, a lot more motivating than going in with no plan. I can actually work out at home now.

 

[Tweakle]

congrats on the progress you've made, thats a total transformation and you must look and feel a hundred times better.. more cals and heavy lifting are going to make it even better

 

[needtogetaas]

Wow, even though it's always said "Mar 2006" under your name it seems like you've been here a lot longer. I didn't realize how recently you'd joined the forum (not that I'm much of an EF vet either) and changed how you eat/train - really nice body comp progress in such a short time.

Anyway, this is just my usual "good luck" post to kick off the journal. I'll be following along.

were the fuck did you get a mill k.hit me bro

 

[*Bunny*]

You started a log!!!!

Nice work on your progress thus far. I believe you owe me some pics. I don't care if you post them or PM then or email them. I posted fat pics at 30+% and I'm a chick. I even posted my shaved head

37 lbs & 11.5% bf lighter should be NO PROBLEM for you...

You are well on your way to becoming 'stronger' ...
hey vids will do too!

 

[The Shadow]

I think I am up to this - we will see.

A little background - I'm 30yrs old 5’11”, married w/ 4 kiddos. I‘ve been lifting for years but for the majority of those years wasted time w/ BB style workouts and terrible diets. I found EF in late March of this year and changed my views on lifting/diet by April. I have gone from 245lbs w/ a 44" waist @ 28% BF to 208lbs w/ a 35" waist @ 16.5% BF. I am sure it would be closer to 10% but I cheat on Friday night, most Saturdays, and most Sundays. I don’t pig out, and it is only at either lunch or dinner, never all day, but none the less it is my weak point.

I will be starting another run of the linear 5x5 in a week - this week I am refiguring my maxes. I had surprising success on my last 5x5 and have spent the past 3-4 weeks doing 20 reppers (w/ some rest/pause). To say I am excited to get back to heavy lifting is an understatement for sure. I relished my time in the gym while doing the last 5x5. I really benefit from going in w/ a specific plan, and having the spreadsheet tell me exactly what to lift and how many times to lift it works perfect.

My #1 goal is to get stronger...... a lot stronger. My goal is to be Squatting 405, Benching 315, and Deading 405. I’m feeling closer on squats and deads now but the bench is light years away it seems. I will be supplementing my lifting and diet w/ some gear. Test, Deca and GH. 10-12 weeks depending on how it goes, 6 months for the GH. I will kick start w/ some Dbol and do PCT w/ winny/nolva/hcg/vitamin e.

Diet is 40/30/30. Daily cals between 3500-4000 unless I start getting too fat. In 12 weeks I will go back to 2500’ish for 10-12 weeks and see where I am at that point. I ran my last 5x5 w/ no gear and on 2400 cals a day max – and I still did well IMO. I missed some bench, but that was it. This time will be NUTZ!

Current Maxes

ATF Squat 335x5
Dead lift 335x3
Bench 195x3 – worst lift by far
Standing OHP 135x5
GP Row 215x5


So again… we will see. I hope having a journal will force me to eat cleaner. Here goes!

GREAT job posting...remember what we discussed via pms about volume etc

 

[al420]

You started a log!!!!

Nice work on your progress thus far. I believe you owe me some pics. I don't care if you post them or PM then or email them. I posted fat pics at 30+% and I'm a chick. I even posted my shaved head

37 lbs & 11.5% bf lighter should be NO PROBLEM for you...

You are well on your way to becoming 'stronger' ...
hey vids will do too!

I am taking pics for sure before Sept 3. Not sure if I will put them in the thread just yet or not. Vids will come too I think. Especially after seeing Sarges - I want to make sure my form is as good as it needs to be on all my lifts. I will do BF this week also and will use the mesotape on the important areas.

 

[al420]

What do you think about doing incline instead of flat bench on the linear 5x5? I will do push presses or standing military presses on Wednesday workouts. Thoughts?

Also - I can not "catch" at all. It's a flexability thing - elbows are stuck and they won't budge - and it kills my ability to do front squats and the majority of the Oly lifts. I will take some pics, but I can not get my elbows in the air at all - I mean they aren't even half way to where I feel they should be. Any suggestions?

No training today. Did some cardio - boxed for 45 minutes and did about 20 mintues of stretching before and after - it was pretty sweet - I love boxing. I am a jump roping fool - which gets some looks as my build suggests otherwise. I was pretty tight after working for maxes on Monday for squats and deads. My traps are also killing me. Not sure I should have done power shrugs after deadlifting. Tomorrow I will toy w/ my bench and standing military maxes. I'm really excited to get going.

Diet was decent until dinner. Ate pizza for dinner (which WILL help my lifts tomorrow!). Had back to school night for my oldest tonight so time was sparce, missed a meal, etc,etc....ate pizza. Drank about a quart of milk - but it was skim. Getting a little nervous about bulking (ignore previously misleading pizza info). I am very acustom to 2400'ish cals, and eating more is going to be hard (especially clean) as my capacity is way down. I am adding in some more red meat and eggs for the majority of the cals - a few more carbs and fat - gotta try for 40/30/30 as best I can.

I am also wondering if I can toy w/ workout frequency while on gear. I was thinking about EOD instead of MWF. Would you make any changes to the spreadsheet? Doses are 500 test ew, 250 deca ew, 4iu gh eod.

Weight this AM: 213.5
Height: 5'11" - No Change - this GH better be good

 

[Protobuilder]

Just saw the journal. Looks great. Congrats on your impressive results so far. 40 pounds in 4 months is amazing.

If you're having trouble w/ the bench, and you care about it going up, I wouldn't switch over to incline. Several guys, including myself, haven't reported good carry-over. If you just want to build an upper chest or get into more athletic type stuff, etc., incline is a good option. And it can be a nice change if you're bored w/ flat. But if your main goal is increasing the flat bench, I'd think twice about dropping it completley. At the very least, do incline one day, OHP on Wed., and flat on Fri.

 

[silver_shadow]

yep, i'm yet to come across someone who's reported carry from incline to flat. maybe you could do some decline if you really crave a change. if you can adjust the decline angle on your bench, you could set it at a lower decline than normal.
cleans: the clean grip is just something you learn by practice. you will become more flexible. all of us have gone through that. the best thing you could do is to practise front squatting with a clean grip. you will get it right. what you have to remember is to keep your chest puffed and back arched so that the bar will sit snugly on the fleshy part of your delts, pressed slightly against your neck but not too much. you should not feel any strain on your wrists while in this position - your fingers will basically firmly hold the bar in position, but the weight is mostly on the delts. what i did initially was to warm up for back squats using front squats. each week i'd attempt to push the front squat numbers up a little. this carried on till i became comfortable with the grip. when i was comfortable enough i could then push the front squat as a lift itself (that is not as a warmup for back squats). the reason i did it this way was so that i didn't eliminate (even a single day) back squats and could thereby ensure poundages weren't compromised.

 

[al420]

yep, i'm yet to come across someone who's reported carry from incline to flat. maybe you could do some decline if you really crave a change. if you can adjust the decline angle on your bench, you could set it at a lower decline than normal.
cleans: the clean grip is just something you learn by practice. you will become more flexible. all of us have gone through that. the best thing you could do is to practise front squatting with a clean grip. you will get it right. what you have to remember is to keep your chest puffed and back arched so that the bar will sit snugly on the fleshy part of your delts, pressed slightly against your neck but not too much. you should not feel any strain on your wrists while in this position - your fingers will basically firmly hold the bar in position, but the weight is mostly on the delts. what i did initially was to warm up for back squats using front squats. each week i'd attempt to push the front squat numbers up a little. this carried on till i became comfortable with the grip. when i was comfortable enough i could then push the front squat as a lift itself (that is not as a warmup for back squats). the reason i did it this way was so that i didn't eliminate (even a single day) back squats and could thereby ensure poundages weren't compromised.

THanks for the advice ont he cleans bro - I will try it today.

 

[BiggT]

al420.....what you can do if you want to take advantage of the gear is add in another day, Tuesday works well. You can Bench/Incline/Bench on MWF and OHP on Tuesday.....you can back squat MWF and front squat on Tues....you can also add in chins/calves/clean or snatch pulls on the Tues as you feel you can handle it.....I'd wait for a few weeks and then give it a shot......as far as incline subbed for bench, whatever you decide to 'train' will go up, if you expect direct carryover to the bench it may not be the best move, but the incline is a GREAT lift and you'll get results by training it.

 

[Tweakle]

I don't agree with that as a blanket reccomendation - it depends on your recovery ablity, even on 2g's I overtrain if I do more than 3 days a week.

the first thing most people do when 'on' is add extra work, more sets, more volume and extra days when imo they should be focusing on adding extra weight to the bar, rather than burning themselves out to the point the cycle isn't giving the best returns. But again that depends on your somatype, age and general stress levels.. I know the classic DC split is M-T-T-F which works for some meso easygainers but burns out most other people. Now I doubt 99% of juicers train as hard as dante's clients so the extra day might be ok if the intensity isn't really there in the gym.

how you recover 'off' is pretty much the same as you will recover when 'on'.. it jacks it up a little but your CNS can and will still be a limiting factor which is why I don't like back to back training days.

 

[BiggT]

Tweakle is right about the CNS. I would wait a few weeks and adjust to what you're doing and if you want to add a day, TRY one or 2 exercises and guage from there.....but the way you'll get your gains is to get better at what you're doing, not necessarily add more stuff.

 

[al420]

Proto and SS - thanks for the replys on incline. Have not decided yet, but I have to by Monday.

Thanks Tweakle and Biggt for the advice on frequency. I think I will play it by feel and see what happens.

I took some pics last night and they were depressing. I am one fat fuck - that is for sure. I don't look as big as I feel which sucks. But I am not going anywhere. I am doing this b/c I like it, and I want to be freakishly strong - which I know takes time.

Not sure how to post the pics - it says they are too large.

I maxed on bench and military yesterday. Flat bench was 185x3 and Military was 165x2. I think I had a tad more in the tank but I hit the power rack on the way up on rep 2 and it killed my momentum.

Today will be some stretching and some cardio. After seing the pics I feel like I will be doing more cardio then I have been. I mean I know I have lost some serious fat poundage and almost 10" from my waistline but my midsection is disgusting to me still. No mountain to tall!

Weight this AM: 214

 

[Cynical Simian]

Post the pics on a file-hosting site (tinypic, putfile, whatever). That's what we, the non-plat underclass of the training board, would have asked you to do anyway since we can't view attached images.

 

[*Bunny*]

After seing the pics I feel like I will be doing more cardio then I have been. I mean I know I have lost some serious fat poundage and almost 10" from my waistline but my midsection is disgusting to me still. No mountain to tall!

Weight this AM: 214

Here ya go ..

How much & what type of cardio are you doing again?
Are you doing any ab specific work OTHER than what is provided by the 5 x 5? (I am NOT saying that isn't sufficient.. just curious)

FYI too much cardio is NOT a good thing, esp when strength is your goal. AGAIN I am not familiar with AAS and excess cardio to help lose body fat while trying to increase strength, so I may be outta my league and why you don't see me commenting on diet & training to accomdate AAS.

Your waistline can be managed by the foods you are eating & watch those cheats. You know where to find me if you want more info on diet.

GREAT JOB on getting some pics up Thumpa!

 

[al420]

I can't flex for shit - front photos came out blurry - I'll redo them tonight

 

[*Bunny*]

al see post 20

 

[al420]

Here ya go ..

How much & what type of cardio are you doing again?
Are you doing any ab specific work OTHER than what is provided by the 5 x 5? (I am NOT saying that isn't sufficient.. just curious)

FYI too much cardio is NOT a good thing, esp when strength is your goal. AGAIN I am not familiar with AAS and excess cardio to help lose body fat while trying to increase strength, so I may be outta my league and why you don't see me commenting on diet & training to accomdate AAS.

Your waistline can be managed by the foods you are eating & watch those cheats. You know where to find me if you want more info on diet.

GREAT JOB on getting some pics up Thumpa!

Thanks Bunny.

I am boxing a couple times a week - running a couple times, some Interval stuff - I have been doing cardio on non-training days, kinda mix it up, but I think that is the missing piece right now. It is not as consistent as it should be - need to drag my butt out of bed in the AM and do some then.

For Abs I do weighted decline and crunches on the ball - for obliques I do side-bends on the hyper back chair, and weighted hypers for lower back. Typically 3x8 EOD. My abs are strong IMO. I can do my final set of 8 w/ a 45lb dumbell behind my head which for me is a lot.

Diet is not as good as it was for a while. I dropped a lot of weight and started cheating 3+ times a week - typically on the weekends, but none the less. I just need to stop F'ing around - you know what I mean?

 

[al420]

Did some front squats today just to feel them out. I will need to get used to them fo sho. 135lbs felt weird. I had to use the "choke" grip as I can't hold the bar + 25's the other way. I think something is wrong w/ my wrists. They hurt real bad just trying to bring the bar to my front delts.

 

[ck2006]

Here ya go ..

How much & what type of cardio are you doing again?
Are you doing any ab specific work OTHER than what is provided by the 5 x 5? (I am NOT saying that isn't sufficient.. just curious)

FYI too much cardio is NOT a good thing, esp when strength is your goal. AGAIN I am not familiar with AAS and excess cardio to help lose body fat while trying to increase strength, so I may be outta my league and why you don't see me commenting on diet & training to accomdate AAS.

Your waistline can be managed by the foods you are eating & watch those cheats. You know where to find me if you want more info on diet.

GREAT JOB on getting some pics up Thumpa!

Holy quads!!!!!! They are huge! Whatever leg exercises you are doing, keep it up I LOVE IT!

GO AL420 GO!!!!​

Listen to bunny, cut your cheats to one cheat meal a week for a month and see what happens, I know I am guilty for that to, I have a cheat DAY!

 

[FFQuads]

I think I am up to this - we will see.

A little background - I'm 30yrs old 5’11”, married w/ 4 kiddos. I‘ve been lifting for years but for the majority of those years wasted time w/ BB style workouts and terrible diets. I found EF in late March of this year and changed my views on lifting/diet by April. I have gone from 245lbs w/ a 44" waist @ 28% BF to 208lbs w/ a 35" waist @ 16.5% BF. I am sure it would be closer to 10% but I cheat on Friday night, most Saturdays, and most Sundays. I don’t pig out, and it is only at either lunch or dinner, never all day, but none the less it is my weak point.

I will be starting another run of the linear 5x5 in a week - this week I am refiguring my maxes. I had surprising success on my last 5x5 and have spent the past 3-4 weeks doing 20 reppers (w/ some rest/pause). To say I am excited to get back to heavy lifting is an understatement for sure. I relished my time in the gym while doing the last 5x5. I really benefit from going in w/ a specific plan, and having the spreadsheet tell me exactly what to lift and how many times to lift it works perfect.

My #1 goal is to get stronger...... a lot stronger. My goal is to be Squatting 405, Benching 315, and Deading 405. I’m feeling closer on squats and deads now but the bench is light years away it seems. I will be supplementing my lifting and diet w/ some gear. Test, Deca and GH. 10-12 weeks depending on how it goes, 6 months for the GH. I will kick start w/ some Dbol and do PCT w/ winny/nolva/hcg/vitamin e.

Diet is 40/30/30. Daily cals between 3500-4000 unless I start getting too fat. In 12 weeks I will go back to 2500’ish for 10-12 weeks and see where I am at that point. I ran my last 5x5 w/ no gear and on 2400 cals a day max – and I still did well IMO. I missed some bench, but that was it. This time will be NUTZ!

Current Maxes

ATF Squat 335x5
Dead lift 335x3
Bench 195x3 – worst lift by far
Standing OHP 135x5
GP Row 215x5


So again… we will see. I hope having a journal will force me to eat cleaner. Here goes!

Good luck! I hope you slip in your own vomit and piss your pants in front of everyone in the gym! I'm in.....

 

[al420]

Thanks CK - I appreciate the support. I am going to try to keep the diet super duper clean. I just gotta!

 

[*Bunny*]

Good luck! I hope you slip in your own vomit and piss your pants in front of everyone in the gym! I'm in.....

:s[it: I can FEEL the love from that post lol
al - "I just need to stop F'ing around - you know what I mean?" Yes I sure do ... Even if I want to cheat these days I can't. You can do this.

 

[al420]

:s[it: I can FEEL the love from that post lol
al - "I just need to stop F'ing around - you know what I mean?" Yes I sure do ... Even if I want to cheat these days I can't. You can do this.

I'm going to think of you every time I think about cheating Bunns - I will try to do it for all the folks prep'ing for comps -

With a will of steel come wheels of steel - has a nice ring to it don't ya think

Good luck! I hope you slip in your own vomit and piss your pants in front of everyone in the gym! I'm in.....
Yesterday 07:36 PM

You're a morons moron my height challenged little meathead and I love you for it. Can't wait baby - - can't wait! This squats for you.

 

[BiggT]

AL420, you look good, man. Legs are huge, and you've got a thick back, you can see you're a good conventional DLer from the pics.

I think your body comp is fine and you look to carrying just enough excess to be able to make huge gains in the gym. The gear plays a huge role in body recomping, and when the test kicks in, your attitude about yourself will change and instead of picking yourself apart, you'll think you're God's gift, lol....but as you get stronger and grow more calorically ecpensive muscle and let the gear do what it's intended to do, you'll only keep liking what you see in the mirror more and more.

 

[al420]

AL420, you look good, man. Legs are huge, and you've got a thick back, you can see you're a good conventional DLer from the pics.

I think your body comp is fine and you look to carrying just enough excess to be able to make huge gains in the gym. The gear plays a huge role in body recomping, and when the test kicks in, your attitude about yourself will change and instead of picking yourself apart, you'll think you're God's gift, lol....but as you get stronger and grow more calorically ecpensive muscle and let the gear do what it's intended to do, you'll only keep liking what you see in the mirror more and more.

You must spread some Karma around before giving it to BiggT again.

Thanks for the kinds words T. I feel fat and small when I am not lifting but it will only continue to get better. Strength is job #1 anyway.

Stronger than yesterday, happier than last year, prettier than ever.

 

[al420]

Did my final "play" workout today. Squats 135x10, 225x8, 275x7, 315x4. 315 felt kinda heavy. Rep 1 was the hardest for some reason. Leg Press 720x10, 900x10, 900x10. I love to leg press - wonder why!!!! SLDL 135x10, 185x8, 225x8. I need to start doing these a little heavier - maybe pick a heavier start weight. Didn't want to leave yet so did 2 sets on the single leg curl and some various calf work. I will miss these workouts.

Back to serious business on Monday - first poke is on Sunday morn!!!!! I am excited to say the least.

I was reading a post in the weight training forum today where a guy layed out his "split". Biggt and Blut Wump thought it was pretty decent per their replys. I would prefer a program like that to a traditional 5x5. Thoughts?


Weight this AM: 214

 

[FFQuads]

Did my final "play" workout today. Squats 135x10, 225x8, 275x7, 315x4. 315 felt kinda heavy. Rep 1 was the hardest for some reason. Leg Press 720x10, 900x10, 900x10. I love to leg press - wonder why!!!! SLDL 135x10, 185x8, 225x8. I need to start doing these a little heavier - maybe pick a heavier start weight. Didn't want to leave yet so did 2 sets on the single leg curl and some various calf work. I will miss these workouts.

Back to serious business on Monday - first poke is on Sunday morn!!!!! I am excited to say the least.

I was reading a post in the weight training forum today where a guy layed out his "split". Biggt and Blut Wump thought it was pretty decent per their replys. I would prefer a program like that to a traditional 5x5. Thoughts?


Weight this AM: 214

Nice warm-up sets with the leg press....

Give us a link to that training split that was posted. I would like to look at it. In 4 weeks I'm going to stop the 5X5 and do something different for about 10 weeks. Sunday.....

 

[BiggT]

Nice warm-up sets with the leg press....

Give us a link to that training split that was posted. I would like to look at it. In 4 weeks I'm going to stop the 5X5 and do something different for about 10 weeks. Sunday.....

http://www.elitefitness.com/forum/showthread.php?t=504533

al420....nice workout today, strong all around.

 

[FFQuads]

http://www.elitefitness.com/forum/showthread.php?t=504533

al420....nice workout today, strong all around.

...

 

[FFQuads]

[/QUOTE

Sorry about that last post. I'm at work and we just got a medical call. My Driver thought it would be funny to post that shit when I was in the truck. Sorry again...

 

[BiggT]

no worries, lol

 

[al420]

[/QUOTE

Sorry about that last post. I'm at work and we just got a medical call. My Driver thought it would be funny to post that shit when I was in the truck. Sorry again...

PM me what he wrote - Candace did that to me when I first joined EF - asking if anyone had ever blown their asshole out while squatting - I found out as the bombs started dropping.

 

[*Bunny*]

 

[FFQuads]

How was that first dart? I love those shots! It's like having sex with a 73 year old man. It's just plain strange the first few times, but once you get used to it...............you just can't stop. Those D Ballers taste like nothin'??? I chomped mine up and never tasted anything. Is that normal? I stuck one up my ass to see if that would be a better way...

 

[BiggT]

How was that first dart? I love those shots! It's like having sex with a 73 year old man. It's just plain strange the first few times, but once you get used to it...............you just can't stop. Those D Ballers taste like nothin'??? I chomped mine up and never tasted anything. Is that normal? I stuck one up my ass to see if that would be a better way...

lol, faster absorbtion??

What kind of d-bols are they? I remember back in the late-90s the White Russian tabs tasted like orange tic-tacs, lol.

 

[al420]

First poke was strange - First poke was nice - I am excited. After poking in to 3 diff bottles I decided to change needles before touching my skin - I am a weirdo about all this stuff this time. I took it in the delt - how bout you FF?

British Dispensary Anabol - should they have a taste? FFQuads sticks most things in his ass to "taste" them. He is a strange one.

Only problem is I tore something in my left shoulder doing close grips yesterday. I feel like a retard but I think I was doing them w/ improper form on a rep or two and my shoulder F'd up. I iced it yesterday night and this morning for an hour. I have a thermacare heat wrap on it now. I am not sure how bad it is. I don't think it is much but I may only be able to train legs this week. If that happens I will train max effort on Monday and Friday and do some light higher reps on Wednesday. I already have it planned out as I am not missing my first week in while on!

I am getting in my calories! Yesterday was supposed to be my final pig fest so I ate Thanksgiving style at Boston Market. I had never been there - maybe once or twice but not in years - I got a bunch of grub - turkey, mashed potatoes, stuffing, veggies, macNcheese, and cornbread. Fitday crashed when I tried to upload the macros........j/k. It was a great meal. I have been chatting w/ a very respected trainer in my home town - he trains w/ Lee Priest - anyway he is a freak show w/ a lot of experience to say the least and he is telling me to eat everything I can fit in my mouth. He recommended the Boston Market.......I owe him one!

I also found an Olympic lifting gym near my home. I am extremely excited. Was going to go by tomorrow but I will be waiting till my shoulder is 100% to throw anything over my head at light speed. Freak mentioned above turned me on to the Oly Gym as well....I really owe him.


PM Weight - usually weight in AM: 218.5

 

[FFQuads]

First poke was strange - First poke was nice - I am excited. After poking in to 3 diff bottles I decided to change needles before touching my skin - I am a weirdo about all this stuff this time. I took it in the delt - how bout you FF?

British Dispensary Anabol - should they have a taste? FFQuads sticks most things in his ass to "taste" them. He is a strange one.

Only problem is I tore something in my left shoulder doing close grips yesterday. I feel like a retard but I think I was doing them w/ improper form on a rep or two and my shoulder F'd up. I iced it yesterday night and this morning for an hour. I have a thermacare heat wrap on it now. I am not sure how bad it is. I don't think it is much but I may only be able to train legs this week. If that happens I will train max effort on Monday and Friday and do some light higher reps on Wednesday. I already have it planned out as I am not missing my first week in while on!

I am getting in my calories! Yesterday was supposed to be my final pig fest so I ate Thanksgiving style at Boston Market. I had never been there - maybe once or twice but not in years - I got a bunch of grub - turkey, mashed potatoes, stuffing, veggies, macNcheese, and cornbread. Fitday crashed when I tried to upload the macros........j/k. It was a great meal. I have been chatting w/ a very respected trainer in my home town - he trains w/ Lee Priest - anyway he is a freak show w/ a lot of experience to say the least and he is telling me to eat everything I can fit in my mouth. He recommended the Boston Market.......I owe him one!

I also found an Olympic lifting gym near my home. I am extremely excited. Was going to go by tomorrow but I will be waiting till my shoulder is 100% to throw anything over my head at light speed. Freak mentioned above turned me on to the Oly Gym as well....I really owe him.


PM Weight - usually weight in AM: 218.5

I took it right in my ass.....
I love it in my ass! I can't beleive you hurt your shoulder. MaKe sure to rest it. You MUST get it better. That Boston Market meat sounds like a snack. Here was my day -

9 am: 6 egg whites, 2 whole eggs, 4 huge cinnamon rolls, banana, 8 ounces milk and juice.

11:30 am: Shake with two scoops why, 1 cup oats, and banana.

1:30 pm: 8 ounces chicken, 3 slices bread, brocolli, and green beans. Then I ate about 4 brownies!

4:30 pm: Shake with two scoops why, 1 cup oats, and banana.....I through a dead roach in there that my wife found in the kitchen for shits and giggles.

7:30 pm: 10 pieces pizza, hand full carrots, hand full tomatoes, pasta, 2 brownies, and some cheese sticks.

Soon I will have - 10 pm: 6 egg whites, 2 whole eggs, oats, fruit, and then some more of those brownies.

I love eating.........

Any thoughts on those pills??? I have been chewing them up like candy..

 

[BiggT]

Some great eating...al420 and ffquads.

With shots, I was always an ass man myself.

 

[SgtSlaughter]

I sense the beast in the squat rack growing already

 

[cyrex]

Peekaboo

 

[SgtSlaughter]

Peekaboo

STFU... PM

EDIT:

"cyrex has exceeded their stored private messages quota and can not accept further messages until they clear some space."

 

[al420]

Fuck my shoulder hurts. Sleep last night was total dukie. Every time I turn over, which is frequent enough, I wake up. Not fun, but if this is as bad as it gets I will consider myself lucky. I'm keeping heat on it almost constantly. First shot is painless to date - did it Sunday AM. In the delt too (not the hurt one...but I'm sure the Deca will heal me quickly) - and I was concerned about 1.5CC shots in the delts, but that is where Al likes to shoot and it looks like I can have my way.

Did legs today. Squats: 135x10, 185x8, 225x8, 275x8, 315x8, I was thinking six but also thinking about all the gear I have in my body. I think I could have done 12. Next week I will try for 8 w/ 335. I know chemically it is placebo at this point so I am jacked to see what really happens as I did 315x4 last week and barely eek'd out #4. Leg Press: 720x10, 900x8, 990x7 – as deep if not deeper than squats – I like the stretch on my hips. Leg Extensions: (sorry biggt.lol) 225x10, 270x8. I bottom the thing out for each rep, so another deep one for al! SLDL: 135x10, 185x10, 225x10. Did them on the platform so my lumbar is sore a tad. Hammies were shot at this point. Single Leg Curls: 90x10, 115x10, 135x6. These were a little sloppy at the end. All in all I went in feeling like an animal and I trained like one. Then I came home and ate like one - after downing my 50 whey / 50 dextrose shake of course. I'm thinking about putting some blood in my PWO shake - thoughts?

Gotta go eat eat eat.

Oh yeah... and I treated myslef to some new gym shoes. Didn't like the feel of wrestling shoes and didn't like the look of the PL shoes so I got these bad boys. They are very firm and feel very sturdy. I have been lifting in Mizuno running shoes. I like these so far:

http://www.journeys.com/catalog_detail.aspx?ID=22932

 

[FFQuads]

Fuck my shoulder hurts. Sleep last night was total dukie. Every time I turn over, which is frequent enough, I wake up. Not fun, but if this is as bad as it gets I will consider myself lucky. I'm keeping heat on it almost constantly. First shot is painless to date - did it Sunday AM. In the delt too (not the hurt one...but I'm sure the Deca will heal me quickly) - and I was concerned about 1.5CC shots in the delts, but that is where Al likes to shoot and it looks like I can have my way.

Did legs today. Squats: 135x10, 185x8, 225x8, 275x8, 315x8, I was thinking six but also thinking about all the gear I have in my body. I think I could have done 12. Next week I will try for 8 w/ 335. I know chemically it is placebo at this point so I am jacked to see what really happens as I did 315x4 last week and barely eek'd out #4. Leg Press: 720x10, 900x8, 990x7 – as deep if not deeper than squats – I like the stretch on my hips. Leg Extensions: (sorry biggt.lol) 225x10, 270x8. I bottom the thing out for each rep, so another deep one for al! SLDL: 135x10, 185x10, 225x10. Did them on the platform so my lumbar is sore a tad. Hammies were shot at this point. Single Leg Curls: 90x10, 115x10, 135x6. These were a little sloppy at the end. All in all I went in feeling like an animal and I trained like one. Then I came home and ate like one - after downing my 50 whey / 50 dextrose shake of course. I'm thinking about putting some blood in my PWO shake - thoughts?

Gotta go eat eat eat.

Oh yeah... and I treated myslef to some new gym shoes. Didn't like the feel of wrestling shoes and didn't like the look of the PL shoes so I got these bad boys. They are very firm and feel very sturdy. I have been lifting in Mizuno running shoes. I like these so far:

http://www.journeys.com/catalog_detail.aspx?ID=22932

I love the new shoes! I really need to get some new ones. I would like something like these but in a high-top. Soon I hope........

 

[SgtSlaughter]

Nice workout bro!!... strong squat!

The speed cats kick ass ... mine are old and beat... and they last... if you walk on pavement/outside wearing them enough they'll be slicks and more grippy in the gym

 

[carlsuen]

man this thread is turning














j/k!!

 

[al420]

Sleep is so key to pleasure for me. I hate the day when I feel tired - it's raining here today which is not the norm. So I am extra sleepy.

I am about to go train - not sure how it is going to go. Supposed to train Chest but my shoulder is hurting pretty good. I may tinker on a few hammer strenght machines just to see how I feel - if I can make it through a decent workout I will. I'm doing Abs and Calfs anyway so I will be a determined little fat boy either way.

Weight this AM: 217.5

 

[*Bunny*]

Have a great workout!!!
I like my Mizuno's ... Never thought to invest in 'squat' shoes until recently

Where does it hurt - shoulder - can you describe it? Close watch to your form ...

wifey isn't letting you come to my show is she lol

 

[al420]

The pain is inbetween the front and side delt muscles on my left arm. I can pinpoint it w/ my finger. May be a tendon issue. I am not going to be pressing anything this week I bet - hoping I will be able to pull tomorrow so I can train my back.

Not sure about the show. My wife is pretty easy (yeah baby!) and I can typically do what I want to, so I bet if it is in the work cards I will be there. I really mean that.

 

[gettnlarge01]

What was your bench routine like before you hurt your shoulder?A great bench requires great form not wanting to sound harsh but my bench use to suck also but required only a little changing to make the strength come on.

 

[al420]

It has varied. Either a 5x5 working flat twice a week and incline once or push presses once. Or a more BB style routine w/ Flat, Incline and some flys.

I think my form is crap. My elbows flare out too much and I am working on it. I am trying to keep my shoulder blades together and am trying to keep my elbows in.

 

[The Shadow]

AL.....consider switching to all DBS for chest

I do ONLY dbs at this point and certainly havent lost any size or strength

 

[gettnlarge01]

What worked for me was dropping the weight to 135lbs on flat bench and concentrating on reps.I worked my way up to 25reps then added enough weight to put me back down to 15reps and so on and so on.Now I can bench 225lbs for 20-25reps when I do flat bench with the barbell.Dumbells are a great alternative to throw in the mix as well. When the barbell reps or weights start to stall use the dumbells for a few weeks then go back to the barbell. Form is key and the main thing to work on when using the lighter weights.Hope that helps

 

[Cynical Simian]

Regardless of what you do (adding weight vs. reps, DBs vs. BB), decrease the weight. I know the whole "don't let your ego get in the way of development" thing is a cliche, but dropping the poundage to a point where you can keep good form then working your way up is going to raise your bench faster than starting high and trying to grind out reps with poor/inconsistent form.

Also, if you haven't done so already, look into some microplates.

 

[The Shadow]

...and internal/external rotator exercises

 

[al420]

Like what Shadow?

 

[SgtSlaughter]

I think my form is crap. My elbows flare out too much and I am working on it. I am trying to keep my shoulder blades together and am trying to keep my elbows in.

That's EXACTLY what I went through.

Had rotator pain... all the time until I fixed my form... now I'm using the Barbell bench all the time with the 5x5.

Previously I stuck with DB's because they didn't tweak my rotator... but I didn't know how to tuck my elbows then.

Learn to stay very tight, and tuck elbows you'll be good in a few weeks so long as nothing is torn.

 

[The Shadow]

Like what Shadow?

http://www.bodyresults.com/E2RotatorCuff.asp



Using db's exclusively has dramatically improved the shape of my chest.

switching to dbs will allow the rotators to catch up strength wise...especially in conjunction with the specific exercises.

while on the dbs - alos focus on the weak point in your traditional bench technique and work that area on another bodypart day(ex - floor presses or close bench etc).


You will get a huge bump when you hit flat bench again

 

[al420]

Shoulder is about 75% today. I slept better last night then I have in a few nights which was nice. I think I will be able to do chest on Friday but will save Delts for next week. I am going to listen to my body on this one. Today will be Back/Biceps. I think I will be fine to pull if I warm up for a while. Bicep work will be a tad lighter I assume, but I will push the envelope as always.

Last night I trained Abs and Clafs. What a boring workout. I mean it hurt plenty bad - I think abs hurt the worst while training - I just don't get too pumped from this type workout. I did stretch the hell out of my legs which was nice. Warmed up on the bike for 15 min and then did a cool down on the treadmill for 15 min. Total workout was still over an hour but I was taking my time between sets and spotting a buddy from time to time. I super-setted an Ab lift and a calf lift. Did 3 diff exercises for both. There is just no substance to ab workouts - pushing/pulling is where it's at for Al.

Really hope I can make some progress today on the DL. I think my shoulder will be fine. We will see.

Weight this AM: 219.5

 

[gettnlarge01]

keep us posted on your progress and what actually helps on your bench.

 

[al420]

KILLED my back!

DL: 135x10, 185x6, 225x6, 275x6, 315x6, 335x3
Lat Pulldowns: 60x10, 120x6, 140x6, 160x6
Hammer Low Row: 180x6, 230x6, 270x6
Bicep Pulldowns: 60x10, 100x6, 120x6, 150x7
21's: 50, 60, 73 - missed 2 reps on the lower portion on the final set
Alt. DB Hammer Curl: 25x8, 30x8, 35x6

After Deadlifting I decided to stick to machines for the remainder of the workout. My shoulder still feels weird and I didn't want to take any chances. The deads were tough at the end. My lumbar is wrecked from Mondays leg workout so I'm sure getting out of bed tomorrow will be interesting (hence the hammer low rows in place of my norm, BB rows). Once my lower back gets a little warm I am fine but initially it is a real bitch. I have to stretch the hell out of my lower back in between sets on DL's!

I think I will be ready to do some light pressing tomorrow - we will see. Keep your fingers crossed for me and the left shoulder!

Hey Shadow - thanks for the rotator exercises. I did them today during my warm-up and they worked nicely. The "hurt" shoulder was harder to do for sure! My only question is how often per week should I be doing these exercises? EOD? Twice a week?

Time to eat....................

 

[ck2006]

I hope your back feels better!

 

[FFQuads]

KILLED my back!

DL: 135x10, 185x6, 225x6, 275x6, 315x6, 335x3
Lat Pulldowns: 60x10, 120x6, 140x6, 160x6
Hammer Low Row: 180x6, 230x6, 270x6
Bicep Pulldowns: 60x10, 100x6, 120x6, 150x7
21's: 50, 60, 73 - missed 2 reps on the lower portion on the final set
Alt. DB Hammer Curl: 25x8, 30x8, 35x6

After Deadlifting I decided to stick to machines for the remainder of the workout. My shoulder still feels weird and I didn't want to take any chances. The deads were tough at the end. My lumbar is wrecked from Mondays leg workout so I'm sure getting out of bed tomorrow will be interesting (hence the hammer low rows in place of my norm, BB rows). Once my lower back gets a little warm I am fine but initially it is a real bitch. I have to stretch the hell out of my lower back in between sets on DL's!

I think I will be ready to do some light pressing tomorrow - we will see. Keep your fingers crossed for me and the left shoulder!

Hey Shadow - thanks for the rotator exercises. I did them today during my warm-up and they worked nicely. The "hurt" shoulder was harder to do for sure! My only question is how often per week should I be doing these exercises? EOD? Twice a week?

Time to eat....................

When will you be able to start the 5x5? Next week??? I've got about 3 more weeks till I change the workout up.

p.s. -

I can't itch my back and my legs have rashes from rubing together...

 

[al420]

When will you be able to start the 5x5? Next week??? I've got about 3 more weeks till I change the workout up.

p.s. -

I can't itch my back and my legs have rashes from rubing together...

Not sure if I will start the 5x5 for a few weeks. I want to see what my strength does. I feel like a bull already - not sure if it is the Dbol or the shorter esters in the test but I feel like a bull already (taking a combo of: Testosterone Acetate 20mg, Testosterone Decanoate 90mg, Testosterone Propionate 45mg, Testosterone Phenylpropionate 45mg, Testosterone Cypionate 75mg , and Testosterone Enanthate 250mg - all weekly doses).

So....do you still think the tasteless Dbol is fake?

How heavy are things getting on your Friday triples? Squats? What about the heavy DL set on Wed? Numbers asshole.


BTW - when I spell checked this post Word gave me Kryptonite for Cypionate. I love it!

 

[The Shadow]

I would do the rotators on chest day and again on delt day.


Both as a really light warmpup and a heavy approcah at the end of the workout

 

[*Bunny*]

I can't itch my back and my legs have rashes from rubing together...

LOL that would annoy the HELL outta me, lol

al

My shoulder/pec minor hasn't been aggravted since I started benching closer grip with bows tucked in & no more unassisted dips. Even on form check for UAD's I am afraid to aggravte it so I steer clear & started randomly doing pullups lol YAY

On Bench, my 3rd week I was able to PR on my Flat Bench with the different form. Your strength will be there, just don't injure yourself trying to press insane amount of weight with compensating form, then you get hurt & delay your training even longer when you have to take 'time off' to heal.

Shadow is right, better is better.

 

[al420]

Yeah - I haer ya Bunns. I am going to try and watch the pressing closely and keep the form in check.

 

[The Shadow]

Remember - close grip dips will work and usually wont aggravatte the delts as the movement is nearly identical to a decline bench

 

[BiggT]

I second the dips with a closer or shoulder-width-ish, they are pretty easy on the body as far as both nagging pains and recovery go.....and when you progressively add weight to them, they are a great size builder.

 

[FFQuads]

Not sure if I will start the 5x5 for a few weeks. I want to see what my strength does. I feel like a bull already - not sure if it is the Dbol or the shorter esters in the test but I feel like a bull already (taking a combo of: Testosterone Acetate 20mg, Testosterone Decanoate 90mg, Testosterone Propionate 45mg, Testosterone Phenylpropionate 45mg, Testosterone Cypionate 75mg , and Testosterone Enanthate 250mg - all weekly doses).

So....do you still think the tasteless Dbol is fake?

How heavy are things getting on your Friday triples? Squats? What about the heavy DL set on Wed? Numbers asshole.


BTW - when I spell checked this post Word gave me Kryptonite for Cypionate. I love it!

I feel it for sure!

Monday squats - 470 lbs. x 5
Monday bench - 295 lbs. x 5
Monday rows - 275 lbs. x 5
Wednesday incline 265 lbs. x 5
Wednesday DL 425 lbs. x 5

As for Friday.......I'm afraid to look! The weight is getting really heavy and a bit crazy for me. I think I'm finishing 10 weeks on the 5x5 and doing something else for 10 weeks. I need a change before I make myself any shorter than I already am. Does that Dbol make your mouth itch? It does mine??? All day long.... strange...

 

[SgtSlaughter]

they make a creme for that itch, lol

Quality ratios FF... pushing some nice poundages

 

[al420]

I feel it for sure!

Monday squats - 470 lbs. x 5
Monday bench - 295 lbs. x 5
Monday rows - 275 lbs. x 5
Wednesday incline 265 lbs. x 5
Wednesday DL 425 lbs. x 5

As for Friday.......I'm afraid to look! The weight is getting really heavy and a bit crazy for me. I think I'm finishing 10 weeks on the 5x5 and doing something else for 10 weeks. I need a change before I make myself any shorter than I already am. Does that Dbol make your mouth itch? It does mine??? All day long.... strange...

My mouth does not itch but my left eyeball does - go figure.

I want to see those Friday numbers - the triple to be more specific

 

[The Shadow]

I second the dips with a closer or shoulder-width-ish, they are pretty easy on the body as far as both nagging pains and recovery go.....and when you progressively add weight to them, they are a great size builder.

yep....if you can bench you can do close grip dips

 

[al420]

Well - today was chest and I couldn't do it. There was some shoulder pain when I finished a set and I was using baby weights. I warmed up on a Hammer Strength machine and then went to the flat bench. Did 2 sets w/ 135 and hung it up. My elbows were as tucked as the lord will allow. I am not going to wreck my immediate lifting future to insure I get in every scheduled workout - even though it is really hard not to "push through it". So i ended up doing some Ab work and then 30 minutes ont he stair machine (one w/ rolling stairs, not the other one)

I did get a tad lucky as there was a Doc in the locker room when I was changing and he overheard me bitching about my shoulder. He told me to ice it 20 min on and 20 min off till it is better. Also said to stay away from any work that caused pain in the problem area (go figure).

So It looks like next week will be a Back and Legs only. Any suggestions on how to work this? I was thinking Monday Legs, Wednesday Back, and Friday Legs.

Weight this AM: 218.5

 

[BiggT]

I'd do both back w/ legs (squats and pulls) on Mon-Wed-Fri, maybe Sat do some clean-up shit for bis/tris/calves.....on either Tues or Sat you can try some pressing, there is nothing wrong with bagging the flat bench....when your shoulder stops hurting, give push presses a go, or declines, or believe it or not, inclines......maybe push presses one day, decline barbell and incline dumbell the next? There will be a press that doesn't aggrivate.

 

[FFQuads]

My mouth does not itch but my left eyeball does - go figure.

I want to see those Friday numbers - the triple to be more specific

squats - 480 lbs. x 3
bench - 305 lbs. x 3
rows - 280 lbs. x 3


Happy now........I'm sick to my stomach!!

 

[al420]

I'd do both back w/ legs (squats and pulls) on Mon-Wed-Fri, maybe Sat do some clean-up shit for bis/tris/calves.....on either Tues or Sat you can try some pressing, there is nothing wrong with bagging the flat bench....when your shoulder stops hurting, give push presses a go, or declines, or believe it or not, inclines......maybe push presses one day, decline barbell and incline dumbell the next? There will be a press that doesn't aggrivate.

Help me lay something out please sir. What about

Monday
Back Squat 1x10, 4x6
DL 1x10, 4x6
Leg Press 3x8
Lat Pulldown (can't do chins till shoulder is better - I tried yesterday) 3x8

Wednesday
Front Squat 1x10, 3x6
BB Row 1x10, 3x6
BB Lunge 3x6 (I want to get in some one legged stuff as my right leg is lacking in strength and size)

Friday
Back Squat 1x10, 4x6, 1x3
DL 1x10, 4x6, 1x3
Leg Press 3x8
Lat Pulldown 3x8

I hate even typing lat pulldowns, I hate doing them - pulling overhead is my weakest back movement and besides that they just don't seem to do anything. Maybe I should do BB Rows instead?

 

[carlsuen]

what are u gonan do for your RC/shoulder? i have a slight pain too.. but maybe not as serious as yours.. i'd like to look into fixing it..

 

[al420]

what are u gonan do for your RC/shoulder? i have a slight pain too.. but maybe not as serious as yours.. i'd like to look into fixing it..

I am using ice and ibuprofen - per Dr. recomendation. Ice is 20 min on and 20 min off. I iced it last night and it felt great. It feels decent today. I think will be pressing next week.

 

[al420]

Did legs today - lower back was so pumped I could barely finish. THinking it is the Dbol.

Back Squats: 135x10, 185x10, 225x8, 275x8, 315x7 (almost had to dump it on #7 - went down too fast for sure - trying to make sure I am not bending any and looking damn near straight up caused me to loose my balance a bit - weird for a breif moment)
Leg Press: 720x8, 810x8, 810x8 - back still killing me
SLDL: No F'ing way - lower back was toast.
Leg Curls: 110x8, 110x6, 110x6
Leg Extentions: 150x8, 170x8, 190x8 - way to light - did them on a diff machine than I am used to.

That was it - my lower back was really pumped. It is fine now. All and all I feel like this workout was dog shit. I went back a few pages and see that minus missing the SLDL it was decent, but still. I have been falling back into an over training rut. It is now broken. I will only be lifting MWF next week. Cardio On Tu,Th,Sat. Nothing serious on cardio. My body responds best to slow and long sessions - typically walking uphill on the treadmill for about 60 min - at least that is what has stripped the most fat to date. I box, and as most people notice you can have tremendous cardio endurance and still carry plenty of fat, as many pro boxers do. Problem w/ the walking is I can barely finish w/ out wanting to jump out the window.....really boring. I could take it outside - there is a great 3/4/7/10 mile trail around a lake right across the street from my gym - but when I get down there and see all the runners I always seem to start to run - which for whatever reason does not trim me up as well.

Weight this AM: 219.5 Up 6lbs in 8 Days

 

[al420]

squats - 480 lbs. x 3
bench - 305 lbs. x 3
rows - 280 lbs. x 3


Happy now........I'm sick to my stomach!!

Hell yes I am happy now - those squats are sick

 

[Tweakle]

long slow incline walks are the best thing in the world imo, but yes they're boring as hell.. how about a 90 min walk outside instead, the time flies when you're actually moving around

squats are moving in the right direction

 

[FFQuads]

Did legs today - lower back was so pumped I could barely finish. THinking it is the Dbol.

Back Squats: 135x10, 185x10, 225x8, 275x8, 315x7 (almost had to dump it on #7 - went down too fast for sure - trying to make sure I am not bending any and looking damn near straight up caused me to loose my balance a bit - weird for a breif moment)
Leg Press: 720x8, 810x8, 810x8 - back still killing me
SLDL: No F'ing way - lower back was toast.
Leg Curls: 110x8, 110x6, 110x6
Leg Extentions: 150x8, 170x8, 190x8 - way to light - did them on a diff machine than I am used to.

That was it - my lower back was really pumped. It is fine now. All and all I feel like this workout was dog shit. I went back a few pages and see that minus missing the SLDL it was decent, but still. I have been falling back into an over training rut. It is now broken. I will only be lifting MWF next week. Cardio On Tu,Th,Sat. Nothing serious on cardio. My body responds best to slow and long sessions - typically walking uphill on the treadmill for about 60 min - at least that is what has stripped the most fat to date. I box, and as most people notice you can have tremendous cardio endurance and still carry plenty of fat, as many pro boxers do. Problem w/ the walking is I can barely finish w/ out wanting to jump out the window.....really boring. I could take it outside - there is a great 3/4/7/10 mile trail around a lake right across the street from my gym - but when I get down there and see all the runners I always seem to start to run - which for whatever reason does not trim me up as well.

Weight this AM: 219.5 Up 6lbs in 8 Days

Maybe just try pushing the skinny runners in the lake when they come by. Or you could trip them and yell "flat tire" when they fall. These are all great fun games to do when your on those walks. I'm just walking 20 in the am and 20 more in the pm Tues, Thurs, and Sat. Do you think that's plenty or should I step it up? My waist is growing but so is everything else. What do you think???

 

[fortunatesun]

Maybe you could try substituting RDLs for stifflegs if your back is fried. Both joeskopec and uxlax.edu have video links.
I know you might say something about substituting exercises but c'mon they're almost the same. Just you're allowed to bend your knees and you don't go down so low which takes the pressure off your back

 

[al420]

long slow incline walks are the best thing in the world imo, but yes they're boring as hell.. how about a 90 min walk outside instead, the time flies when you're actually moving around

squats are moving in the right direction

Thanks Tweakle. I have been pushing Back Squats and Deadlifts the hardest for sure.

Maybe just try pushing the skinny runners in the lake when they come by. Or you could trip them and yell "flat tire" when they fall. These are all great fun games to do when your on those walks. I'm just walking 20 in the am and 20 more in the pm Tues, Thurs, and Sat. Do you think that's plenty or should I step it up? My waist is growing but so is everything else. What do you think???

I like the "flat tire" idea. Sounds like a decent way to pass the time. Thanks bro. Oh - and 20 AM and 20 PM sounds about right for a fat little retard. Good luck with your life and your lifts.

Maybe you could try substituting RDLs for stifflegs if your back is fried. Both joeskopec and uxlax.edu have video links.
I know you might say something about substituting exercises but c'mon they're almost the same. Just you're allowed to bend your knees and you don't go down so low which takes the pressure off your back

I will check out those links - thanks bro. I think stifflegs are harder on my lower back. I have serious hamstring flexibility issues so if I go very low I am toast - not to mention the lack of weight - although I have never really tried to do SLDL's in lower reps so maybe I could do a weight I could get excited about. I really think the back pump was/is just the Dbol and I can work through it. I decided to take an extra 10mgs on Friday for whatever reason. I am dropping it back down for now and will see how Mondays lifting goes. I will be one rested and fed mofo by Monday afternoon.


My shoulder injury has made me think a bit more about my form. This week I will be really focused on:

Squating form - I am not doing a good morning at the bottom but I think I am dipping a tad.

On Deads - that I get low in the begining and stay focused on a higher focal point.

I am also going to give myslef the time I need to recover on lifting days. This means if it takes 2hrs to complete my planned workout then so be it - if my back gets too pumped I will rest.

On the same token if I am in and out in 45 minutes I have to accept that as well - no tinkering or "extra" stuff

 

[al420]

Weight this AM: 220.5

Yeah buddy - broke the 220 marker. I use to always tell people when I was bigger (245'ish) that I could have my way w/ anything under 200 lbs - so as I got closer and closer to 200 I had moments of despaire for sure - it is nice to see the number going back up and the waistline not.

Today is Squats and Deads - may do front squats, not sure yet. I am waiting patiently for my shoulder to repair itself so I can train Oly style. I found a local guy to help me w/ snatch form, etc. So I am looking forward to my log looking more and more like Biggt's - minus a poundage here or there...lol

On my shoulder - How long would you wait before you either pressed throught it or went to the doc. It is getting better for sure - and when I impenged (sp) my other shoulder I had no idea I shouldn;t be working through it and it eventually worked it self out.

 

[*Bunny*]

"it is nice to see the number going back up and the waistline not." AMEN!

"How long would you wait before you either pressed throught it or went to the doc." - How long has it been? Still hurt? ache? tender to touch? Any knots you can feel? Can you feel it pull at insertions points? Sorry for the 20 ?'s

Have a great week al

 

[al420]

"it is nice to see the number going back up and the waistline not." AMEN!

"How long would you wait before you either pressed throught it or went to the doc." - How long has it been? Last Saturday - hurt it doing close grip presses . Still hurt? Yes - if I move it around a bit. ache? No tender to touch? Not really - although I can get "in there" w/ a finger and find the most accute point of pain - it is between the front and side delt . Any knots you can feel? Nope Can you feel it pull at insertions points? I think kinda - like if I try to stretch it there is pain, and If I press w/ it there is pain

Have a great week al

THanks Bunn - answers in Red above

 

[FFQuads]

Weight this AM: 220.5

Yeah buddy - broke the 220 marker. I use to always tell people when I was bigger (245'ish) that I could have my way w/ anything under 200 lbs - so as I got closer and closer to 200 I had moments of despaire for sure - it is nice to see the number going back up and the waistline not.

Today is Squats and Deads - may do front squats, not sure yet. I am waiting patiently for my shoulder to repair itself so I can train Oly style. I found a local guy to help me w/ snatch form, etc. So I am looking forward to my log looking more and more like Biggt's - minus a poundage here or there...lol

On my shoulder - How long would you wait before you either pressed throught it or went to the doc. It is getting better for sure - and when I impenged (sp) my other shoulder I had no idea I shouldn;t be working through it and it eventually worked it self out.

I would super-set running and jumping on the pavement with the shoulder, shin kicks to the oak tree in the back yard, and standing on one of those fucking stupid balls and pissin' your pants. ........now get to the gym stupid!

 

[al420]

I would super-set running and jumping on the pavement with the shoulder, shin kicks to the oak tree in the back yard, and standing on one of those fucking stupid balls and pissin' your pants. ........now get to the gym stupid!

Thanks midget - It's always nice to get support from a loved one.

 

[al420]

PR action today - it was really nice! I am proud of myself for trying 405. It was a struggle, but it came up w/ room to spare.

Deadlifts: 135x10, 225x5, 275x5, 315x5, 345x3, 365x1, 385x1, 405x1 - PR by far

Machine Row: 160x6, 180x6, 200x6 - I need to quit F'ing around and get a plan - after DL's I was wandering around for a minute or two.

Power Shrugs: 135x10, 225x8, 315x6, 405x2, 315x6 - I was just plain tired. DL's really took it out of me.

I was so freakin happy to see 4 plates on either side of the bar - so freakin happy. I relish in those moments..... walking up to a bar w/ a bunch of weight on it looks so cool to me...makes me feel very accomplished.

Some moron trainer came over and asked me why I was doing singles. I told him to "get away from me and the power rack" (he wanted to do pull-ups in the rack). I hate this particular guy - I take my english bulldog Molly to work daily and subsequently to the gym. She is a real croud pleaser to say the least. Anyway, this skinny little fuck brings his mut dog as well and a few weeks ago it bit my dog. It was a weird scene as I reacted poorly to the situation and caused a permanent scar in my relationship w. this gyms trainers/ownership. Keep in mind this place has more stability balls than plates and hates the idea of Oly lifting or anything else that resembles anything hardcore. I wanted to just push him over and step on him as I easily could - Oh how I wish I was still at the age when fists flew first. I think the test is kicking in, fyi......lol

​

 

[*Bunny*]

You can bring you dog to the gym?? That's AWESOME. I love bulldogs Baby girl pup walking around by my condo these days, I WANT her!

I seriously LOL'd at FF lol. Can ya feel the midget, ut oh, how short?

Lemme know how things work out per our discussion.

 

[Cynical Simian]

You complain that your gym isn't hardcore yet like to bring your dog to said gym? You can't have it both ways, dude.

Nice PR. I doubt a bit of extra aggression from the encounter with the PT did any harm to your deads. That, or it was just the proverbial boatload of chemicals doing their job.

 

[al420]

You can bring you dog to the gym?? That's AWESOME. I love bulldogs Baby girl pup walking around by my condo these days, I WANT her!

I seriously LOL'd at FF lol. Can ya feel the midget, ut oh, how short?

Lemme know how things work out per our discussion.

She has to stay outside, but Austin is a very friendly place. My gym is in downtown so it is "hip". And, I dare them to tell me not to bring her

FF is 5'1" although he says something like 5'7". He is a midget - a strong midget, but a midget non the less.

I will be one pushing/pressing/mashing/icing fool tonight - thanks for looking out Bunns - I got cha back!

You complain that your gym isn't hardcore yet like to bring your dog to said gym? You can't have it both ways, dude.

Nice PR. I doubt a bit of extra aggression from the encounter with the PT did any harm to your deads. That, or it was just the proverbial boatload of chemicals doing their job.

I hear ya - it is a bulldog at least - she is one hardcore little biatch! She almost devored the poor little mut that bit her - as I did as well, along w/ it's patheticly physiqued owner. That dog barely madeit out alive.....muwaahahahaha

I think so on the aggression - it was a big PR for me and since my shots started I have a real can-do attitude to PR's!

 

[BiggT]

Nice PR...4 plates is a real milestone.....I apologize that I missed your routine question a few posts up, but for what it's worth, what you liad out would be fine, I'd just keep the DLs to Fri though as they will blow out your CNS quickly, especially at the poundages you're using, so keep an eye on them and if you start feeling like you got ran over by a truck too soon, you may have to even cut them back to every other week.

How is the shoulder feeling?

It sounds like the gear is kicking in too, the off the hook good mood and sex drive are always big plusses to test and d-bol.