Diesel/Katana/Forma log

[WAF]

Any advice or constructive citizim is appreciated and wanted, thanks.

Trying to gain some size, that being said i still want to loose BF also.

Started training April 1st,2012 176lbs, after not going to the gym in like 10-11yrs i cant really remember i'm 31 now. Before i had been scouted for football to go down south "U.S", but was told to put on some size and that's why i started BB. My cousin did a bunch of Strongman competitions and was a big insipration at the time he was like 6'2 320+ so i always trained heavy when i was younger and got pretty strong. Anywho i ended up working too much and going to the gym and got out of football. Eventually i got a job at the gym/tanning studio, thanks to my cousin. Not until then i started to pay attention at the gym and met up with alot of guys who won the Provincials and Canadians etc. We ended up becoming great friends even though some of them were anywhere between 6-15yrs older. Needless to say we went out a lot and after being mixed up with the wrong crowd for years i figured i had to make a decision soon as partying was taking over my life it was nuts. So on my 21st birthday i didn't go out because i wasn't feeling good and even went to bed at like 9:30 wtf, i woke up in a sweat dizzy as fuck and managed to get to the bathroom only to puke up a shit load of blood. I went to the emergency and got scopped and they couldn't see anything. This continued for months some days i couldn't even get water down without throwing up, i got scopped probably like 7 times seen a bunch of specialists and still nothing tried everything as far as stomach meds go for ulcers or bact infection. Ended up going down to 154lbs just sick looking bagged out shit.

Week1-May 7
-194 to 200- diesel 2 a day/katana 200mg/forma 5 pumps noticed a big difference in strength as everytime im doing way more reps with the same weight. Sorry i didn't think i was going to do a log until now i dont have any start pics just of week6 or 2 of ph cycle

Week2-May14
- Got some advice from Dylangemelli, and will put it to good use. My dosages where fucked up as this is the first ph cycle and had no idea how to run them. Pct was worse than my cycle so he gave me a plan, and thats what im going to do. I have s4's and osta for my rats coming soon im pretty excited. Then Hella/Katana/Forma afterwards. Thanks a bunch Dylan.

Week2-May 15,2012
-Legs squat machine 5 plates 450x10 felt strong all day small joint pains though-look into joint formula's.I'm switching my main exercise every 5-7 workouts.My feet are so swollen by the end of the day im lke Martin Short from pure luck. Pretty bad diet past 3 days im just eating everything as my appetite is through the roof. Holding a shit load of water i think, wieght is 206lbs. Im going to cut out the pb/honey sandwiches, boohooo and cereal i ate a box in one day Special K my ass loves you. The bad thing is that my carbs are thru the roof since im trying to finish a 15lb bag of Mutant Mass, or as i like to call it Mutant Ass as i get such bad gas/bloat my dog looks at me and leaves the room. I only have one more day of C20 which is great cause i won't use it again ill try to find clen next time or one of the new ntbm fat burners, ah yah scratch the clen ntbm definetly. C20 i think worked but there were days i felt like complete shit i noticed it really hardens you up,but my skin was so damn dry no matter how much water i drank my fingers were cracking looks like i have rhino skin on my hand just the tips and the top knuckles. I've worked construction for years and on the farm so my hands are always rough and weathered but this is nuts.Wow just noticed how pale i am.LOL
Starting Cardio 30min on the Bowflex treadclimber moderate pace May 16.

Week2-May16 2012
Excited to hit the gym im going to do my cardio tonight.
Diesel 2 a day for 4w maybe 5w i'll see
Katana 350/400/400/400/450/450/450
Forma stopping for 2weeks as i was using it 5 pumps once a day for the first week starting half way in cycle.

PCT-
clomid 25/12.5/12.5/12.5-getting today
Unleashed-still need to order
Forma-got
Forged PCT-got
Lean xtreme-still need to get
Need2slin-still need to order
Creatine nitrate "i'll finish my kre-alk until pct" ordered
DAA
other goodies to follow.

I'll try to get a photo or 2 up.

 

[WAF]

I've been doing moderate low carbs, high protein low fat until my body feels weird and all weak then i throw a bunch of carbs and fats but keep the protein high then keep repeating. Well i just had my first day cardio in forever lol, I ended up doing 45min instead of 30min. I can't believe how damn tired. Started using Humapro so i'll see how this one goes, i've heard mixed reviews on this one. I've noticed some crazy dreams lately probably from the Gaba and ZMA before bed, i'm not complaining I actually enjoy them.

Here's the supps im currently taking

Multi's -Gaspari
kre-alk creat -All AmerX
glutamine -PrimaForce
8-5lb tubs of protein mixed-iso/mixed/cas -BSN/Dynamatize/Bio-X/ALR
Liver Armour -CTD
Fish oils - Webber
BCAA's -BSN/USP LABS/
Compound 20 -USP LABS "won't buy again"
Hyper FX -BSN
Hica Max -Labrada "got them for dirt, and wont get again"
Beta ala -PrimaForce
CITRULLINE MALATE -PrimaForce "damn sour shit its like disolving a warhead candy in your drink if anyone knows what i;m talking about"
Gaba -Dynamatize
ZMA -PrimaForce
Raspberry Keytones -Canadian Protein
CLA -PrimaForce

I'm also using Ameridex on cycle.

Already doing research on my next supp orders I've got a bunch of NTBM products on the list though. How is the taste on the NTBM Protein powders?

 

[WAF]

This was taken on May 15,2012 206lbs lots of water i felt like a bloated pig trying to tie my shoes. Since i cut back on carbs and did cardio i noticed my feet aren't as swollen.

 

[oxymoron]

Did u say u've only been back in the gym for a month after being off for 10 yrs? Well a month and a half now.



Sent from my htc t-bolt using the elitefitness app.

 

[freakshow85]

Dude, GTFO. Are you serious? All you are going to do is fuck your shoulders up. You gotta condition yourself before you start putting on strength super fast. You'll be getting beginner strength gains plus PH strength gains and you are gonna mess yourself up. Plus, if you are using the PH's as a crutch right now, which you ARE, as soon as you are done, you'll quit working out. I'm not normally rude but damn...

Then again, I shouldn't be rude. At least you put pics up and are honest, unlike half the guys coming in here at 6'0", 220 and 9% body fat without a pic. Just trying to save you some pain and injury, and make you make it a lifestyle and not a QUICK fix/change.

 

[oxymoron]

Wasnt sure if I read your history right but yeah this ^^^^

I would at a min consider dropping the diesel if u havent lifted in ten yrs and jumped right into a diesel cycle and are having joint pain. Ur joints are basically fresh to lifting and theyll struggle keepin up with the strength increases.



Sent from my htc t-bolt using the elitefitness app.

 

[WAF]

Yes i'm on my 6th week. I'm active at work all the time as i don't have an office job so im on the go working construction er well not the last few weeks though im waiting for a money job to start. As far as my strength I've always been really strong i guess the farm work. I'm not doing anything stupid for example the last chest work out bench press i did 95lbsx30 135x25 185x23 then a bunch of drop sets i only try to go a lil lower on reps for my legs because it seems to work better but the lowest ill go is 10.Normal rep range is 12-25. I don't ego train and i've done that power lifting bs before and learnt my lesson. This is not a quick fix yes it's a life style. Thank you for your input though.

 

[stevesmi]

the danger i'm more concerned with then what was said above was your tendons and ligaments... you will probably put on muscle cause of your muscle memory very fast.. but your ligaments and tendons will lag bigtime.

this is something real you have to accept cause it happened to me when i got back into running after a long layoff. when i came back i improved so fast but my body wasn't ready for it and i ended up injuring myself to the point where i had to quit running. now with running roids its gonna be 100X worse. be careful thats all i will tell you as i don't want to beat a dead horse

 

[WAF]

Ok thanks yah i had joint pain for like 2-3 days but haven't had any since. If i get anything in the next few days ill get off the Diesel. Beat that dead horse!! im here to learn not be ignorant I didn't really think about it like that. I wonder if its cause of my bad diet those days as i was very swollen. Any suggestions on how to improve joint strength since you've been down this path before? Thanks guys I will take your advice. I just didn't want to leave the impression all i do is strength training on the first day and jumped on a ph cycle that's all. As i've mention im new to ph's.

 

[zedhed]

Hey bro Im putting your log in here as I think you will get much better help and insight from this crowd.
Your jumping into an awful lot right up front.....so you do need to be careful of injury. As my good bro steve said your connective tissues are taking a hell of a beating. IMO for your first month or 2 back at it I would go with ALL light weights. Let you bod get a little bit used to stress before you begin to pile on the weight.

 

[WAF]

Ok thank you for the move. What would light weight consist of? As I mentioned i don't want to risk injury. My sets are high reps should i go higher? I try to go light and then just before failure stop, I also stretch a ton in between sets and at home.

 

[WAF]

Well i just finished my cardio, which i didn't mind today its like I zoned right out. Humapro isn't that bad tasting actually, the first time I was like eeee, I ended up getting orange surprise. It's growing on me I kind of feel like there's an appetite sup. I haven't been as hungry since i started. I'm taking it before and after my workout, along with my other proteins.

 

[WAF]

Just woke up and had my grub. Unfortunately i didn't go to the gym last night, but i did do another 45min of cardio though. Felt kind of exhausted after the first cardio session, so i figured either go to the gym and have a bad workout or wait. I'm a lil groggy this morning i didn't frankenstein out of bed like normal. I'm going to do a calorie count today on what im typically eating. Does anyone have a calorie range i should be sticking with 3500? 4500? My goal isn't to get lean that will be another time, i just dont want to walk around like a water buffalo. Shoulders and calves today, i've been really concentrating on my legs as my gf always bugs me i have ballerina legs lol.

 

[dmk777]

I think everyone has already pointed out that you need to prep your body before putting it under stress like that...
I think what your doing in turning your life around will be one the best decisions you will ever make I take my hat off to you. I done exactly this four year ago and never looked back it takes an awful lot of courage and determination to do this but 1nce the ball starts rolling and you see progress and start reaping the benefits that becomes the best addiction ever the sense of achievement is unreal,
I wish you the best of luck getting on the right track you done the hard part that's the realising!!

Donna

 

[WAF]

Thank you for the kind words dmk777. In everyone's honest opinion should I.

-Stop Diesel
-Stop Diesel/Katana

I'm getting really fast gains and don't want to mess this up. Either way I'M NOT STOPPING going to the gym or dieting, I've made a decision and sticking to it. My gf has already lost 13lbs since we started, so we help each other out on tough days.

 

[Colstreamer]

Waf I think any weight you can do 20+ reps with is light, but I'll let Zed clarify that

In my opinion you should stop the PHs for now so you can prep your body for the harder work to come. Build up slowly that way you stay injury free and you won't ever end up so sore you don't wanna carry on the next day, that's one of the biggest WO killers right there, peeps are all highly motivated and full of enthusiasm when they start but quit because they're sore all the time and dont see much if any progress.

Just my 0.02

 

[WAF]

Everything went good today at the gym, I only did 20 min of cardio though. Looks like ill have to catch up tommorow. I did a bunch of 40 and 50 rep sets trying different ways get a better pump and feel the muscle. Killed my shoulders today, lots of drop sets i was soaked by the end. Seated barbell press i did 135 x 24 probably 2-3 more but didn't feel it was necessary. Chugged the Humapro down like i was stuck in the dessert all day. Yes i'm drinking a ton of water. Tommorow is hmm cardio maybe a lil mtn biking. I'll see how i feel, but i've been going pretty hard since getting back into the gym. Good chance i'll just relax a bit and do a lil cardio.

After doing alot of thinking on the whole ph thing i believe im going to wrap it up even though it's only been 3w cycle. How long of a PCT is necessary? Also would MK-2866 help?

 

[Colstreamer]

Sorry, no idea what that is^^

Do pct for 4 weeks to be on the safe side.

 

[WAF]

Ok, i was figuring 4wks just incase. PCT will start on Monday. Just a ? I have a bowlfex at home and was wondering if the constant tension of the machine would help on building up joint/tendon issues. It rained like crazy last night and i figure ill do my cardio in the basement. Got an invite to go quading tomorrow, so that should take care of my second cardio day.

Sounds like ill be heading back to work soon so its like a double edge sword. It's so nice to go to the gym in the middle of the day or morning when its dead. Then again i need the $$$ to continue eating good and supps.Just checked the scale and was 207lbs today.

 

[zedhed]

Hey been following along with you and have some things to say.
I really think it would be best to drop the PHs. Your just getting back into working out so let your bod get used to the stress first. Save what you have left for later.
Ok you have run the PHs for 3 weeks now, is that correct?
As far as your PCT goes I will ask my good bro RADAR to chime in on that. He is the very best on that stuff. Way beyond me. I never had to learn it cuz I a HRT/TRT guy.
Would love to have you post your exact workout plz if you have the time.
Go on over and check out Sterolizers log. He just started using a really nice food log and you can use that same one. Its easy to use and easy for us to read.
For now it is ok to stretch during your workout, but as you progress in weight you will wanna deff cut that out. I dont remember why but when you stretch before and during your workout you are much more likely to actually tear a muscle. So at that point do your stretching after your workout.
On your bowflex keep the tension low and do very very slow and controlled reps. That would be gr8 for your connective tissues.

 

[WAF]

Thanks Zed, yah im going to clean myself up and do this right. As i've mentioned before i'm not pig headed and ask for advice and do the opposite of what you say I want to learn. I'll try to post my specifics as work-out schedule and diet tonight. Even though i didn't go the the gym for years i did err...anyone of age don't get offended "old man workouts" daily. IE. wake up and do squats with own body weight as many as i could, then push-ups, crunches. I have a set of 10lb and 15lb dumbells where i would do one set each bodypart to failure. Shoulder press,dumbell curls,shrugs,tri-extensions,rows,good morning's etc. My main concern is form and reps not weight. I did do an hour of cardio on the treadclimber, wow did i sweat like there wasn't even an inch of my shirt dry.

On a side note we "gf and i" just got in from picking up a new car for her we got a wicked deal on a ford escape. Damn i'm jealous on how good it drove, as im used to my 92'RHD LandCruiser AKA 4-legged Assassin.

 

[ripped_k1d]

Be careful bro disiel gave me some nasty prolactin issues that I still contend with 6months later down the line.. Might as well buy a bottle of letro now, I ran forma straight through too.

 

[WAF]

Be careful bro disiel gave me some nasty prolactin issues that I still contend with 6months later down the line.. Might as well buy a bottle of letro now, I ran forma straight through too.

Thanks for the heads up.

Ok, my workout schedule is as follows. Let me first say that i take a day off or two if i feel weak or not recouped. I Take very lil time between sets only to catch my breath a bit.

Day 1- Abs/Calves/Chest/Rear Delts/ *Note i do Abs in the morning after waking up.

Abs-

Lying Crunches 3xFailure
Seated Leg raises 3xFailure

Calves-

Standing Raises 3xFailure 25-50
Seated Raises 4xFailure 50-100


Rear Delts-

Rev Machine Fly's 4x20-45
Straight Bar Machine Pulldowns 4x20-50

Chest-

Incline BP 4x20-35 Sometimes Dumbells
Flat BP 4x20-35
Machine Fly's Seated 2x20+
Dips 3xFailure usually around 25-35
Cable Crossovers 1-3xFailure

Day 2 Legs

Squats 8x12-40
Hack Squats 2xFailure
Leg Extensions 5x15-30
Leg Curls 6x15-30

Day 3 Back/Traps/Abs

Abs- *Repeated from previous*

Back-
Lat Pull Downs 8x15-25 4 sets very wide grip pinky off the bar.
Bent Over Barbell Rows 4x15-40
Dumbell Rows 3xFailure sometimes Machine Rows
Rev Pull Down 1-2xFailure

Traps-
Dumbbell Shrugs 4x20-40
Barbell Shrugs 2x20-30

Day 4 Shoulders/Calves

-Calves *Repeated from previous*

-Shoulders

Rev Seated Fly's 4x20-30
Seated OH Press 4-5x20-40 5 set is just the bar doing as many negative reps.
DB Side Laterals 5x15-50
Barbell Front Pull-ups Shoulder grip 4x15-30
DB Front Raises 1xFailure 30-50

Day 5 Abs/Arms

Abs- *Repeated from previous*

Triceps-

Close Grip pushdowns 6x20-50
One are OH extensions 3x15-20
Dips 3xFailure usually around 25-35
Cable cross body one extension 3x15-30
Rev Straight Bar Pulldowns 1xFailure

-Bi's
Standing DB curls 3x20-30
Preacher db Hammer curls 3x15-20
Barbell curls 3x15-25
Db Curls holding at top and slow negs

Day 6- Legs only a light one if i feel good or take the day off

Day 7- Start day 1 or off

El Finito. mmm that sounds like Frito's mmmm. No evil chips stay away.

 

[RADAR]

Thanks Zed, yah im going to clean myself up and do this right. As i've mentioned before i'm not pig headed and ask for advice and do the opposite of what you say I want to learn. I'll try to post my specifics as work-out schedule and diet tonight. Even though i didn't go the the gym for years i did err...anyone of age don't get offended "old man workouts" daily. IE. wake up and do squats with own body weight as many as i could, then push-ups, crunches. I have a set of 10lb and 15lb dumbells where i would do one set each bodypart to failure. Shoulder press,dumbell curls,shrugs,tri-extensions,rows,good morning's etc. My main concern is form and reps not weight. I did do an hour of cardio on the treadclimber, wow did i sweat like there wasn't even an inch of my shirt dry.

On a side note we "gf and i" just got in from picking up a new car for her we got a wicked deal on a ford escape. Damn i'm jealous on how good it drove, as im used to my 92'RHD LandCruiser AKA 4-legged Assassin.

Hello Waf
I have more yr in this than majority on this forum
I sincerely hope you take my advice into consideration
First you need to stop the hormones because you're not ready. They will still be there when you are.
Second your training looks decent keep at it and get your body conditioned for the hard road ahead.
Next I ask you to please read this as it will assist you in your Quest for fitness.

http://www.elitefitness.com/forum/a...-build-muscle-loose-fat-then-read-712503.html

And please anytime i can assist you i'm just a pm away .

 

[WAF]

Thanks Radar, yes i agree with you guys as i'm done with PH's. I've actually started my PCT today. I'll read the link you posted after my cardio. I've gained close to 30lbs since i've returned to this lifestyle and lost some bf. The gains and progress have been great. I made some wicked yogurt pops the other day to counter any cheats or cravings for sugars, very high protein and tastes awesome.

1- Container of Greek yogurt
2- 2xscopes of BSN synta-6
2- 2xcups of fresh Fruit "a lil lime juice"

Mix put in a tray and voila time to FREEZE

Oh yeah I've added 30m-1hr cardio a day.

 

[WAF]

Today was a good day at the gym i did an hour and ten minutes of cardio and abs in the morning. Finished watching Unforgiven which i passed out to last night. Went to get some more food at the store and i was exhausted. So i had something to eat and had a nap. Woke up and was like nooooo not the gym. It's the first time it was tough to go. Well princess what do you want to look like the court jester or knight in shinning armour....uh armour pls. Once I got in the truck and got some fresh air i got focused. For dips i did a PB of 64 it was weird like it could just keep going. Same thing with hammer curls 30lbsx64 any more i would have cheated.

As I mentioned im starting my 4wk PCT after a let's say failed 3w cycle. My weight here is 208lbs but im alot harder then last week. It will be interesting on how much i loose, I have no idea on BF% fatboy special i believe. After looking around i didn't see any lets say pics before or after pct, maybe they're there but i haven't came across any. Yes i know im trying to concentrate on my legs.

 

[Colstreamer]

Bro you don't look to be in too bad a shape, I'd guesstimate your BF at somewhere in the high teens.

 

[WAF]

Only doing a light cardio session today and a lil bit of stretching . I've stopped stretching during training just incase. Wow do i ever play way too much PS3, oh well better than partying with a bunch of temptations.

 

[RADAR]

you have a good foundation bro , keep at it!

 

[WAF]

you have a good foundation bro , keep at it!

10-4 Captain thank you, i'm not sure about that though. The only thing is that i know is i've been trying, only time will tell.

Just checking in today, yesterday i said light/moderate cardio....Let's say i'm a lil stubborn when it comes to setting goals. So i started light intensity, but that changed once i got going. Cardio starting to be actually enjoyable since i can think about what i have to do for the next day/week/mnth. So after setting a goal...i got my goal and puked my brains out washed my mouth and face and have a chugg of my BCAA's and jumped back on carry on soldier. After everything was done 95min cardio.

Feeling a lil on the weak side, not muscles just a lil run down. i'm going to up my carbs today if i still feel like this later. This week will be a Bowflex/cardio week and no free weights. Starting to feel solid again especially in my legs i can tell squating as i don't wiggle around any more. The only way i can describe it is like doing a rep max weight and shaking and bucking all the way up, compared to a clean rep.

 

[zedhed]

Thanks for posting this up bro. My comments in blue.

Thanks for the heads up.

Ok, my workout schedule is as follows. Let me first say that i take a day off or two if i feel weak or not recouped. I Take very lil time between sets only to catch my breath a bit.

Day 1- Abs/Calves/Chest/Rear Delts/ *Note i do Abs in the morning after waking up.

Abs-

Lying Crunches 3xFailure
Seated Leg raises 3xFailure If you can do these hanging. This will turn it into a highly compound excersize.

Calves-

Standing Raises 3xFailure 25-50
Seated Raises 4xFailure 50-100


Rear Delts- Put this in with your shoulders day.

Rev Machine Fly's 4x20-45
Straight Bar Machine Pulldowns 4x20-50 ???Huh?? not really a delt excersize bro.


Chest-

Incline BP 4x20-35 Sometimes Dumbells
Flat BP 4x20-35 Put this first. This is your MASS excersize.
Machine Fly's Seated 2x20+ Drop this out. Put this energy into the 2 above.
Dips 3xFailure usually around 25-35Google Vince Gironda Dips. Study that and then continue. You will be glad you did.
Cable Crossovers 1-3xFailure Drop this for now. You dont need it and its just wasting energy.

Day 2 Legs

Squats 8x12-40 Ok do 4 sets of Back Squats, POWER LIFTER style. Wide stance bar low on traps.
Hack Squats 2xFailure Loose this and do Front Squats instead, same as Back Squat for reps and sets.
Leg Extensions 5x15-30 Dude Ima gonna tell you like I tell everybody else. This shit right here is gonna wreck your knees. This is a crap excersize and your should burn the fucking machine to the ground.
Your Ft Squats will do 100 time more for your quads and promote good knee health.
Leg Curls 6x15-30

Day 3 Back/Traps/Abs

Abs- *Repeated from previous*

Back-
Lat Pull Downs 8x15-25 4 sets very wide grip pinky off the bar.
Bent Over Barbell Rows 4x15-40
Dumbell Rows 3xFailure sometimes Machine Rows
Rev Pull Down 1-2xFailure
Do the pull downs only until you can do pull ups. Pull ups way beat pull downs.

Traps-
Dumbbell Shrugs 4x20-40IMO you can do better by doing this bro.
BBL shrugs in front of bod 2x10-12
Barbell Shrug behind bod 2x10-12

Day 4 Shoulders/Calves

-Calves *Repeated from previous*

-Shoulders

Rev Seated Fly's 4x20-30
Seated OH Press 4-5x20-40 5 set is just the bar doing as many negative reps.
DB Side Laterals 5x15-50
Barbell Front Pull-ups Shoulder grip 4x15-30 This is called an Upright Row and its gr8!
DB Front Raises 1xFailure 30-50 Dont need this bro.

Day 5 Abs/Arms

Abs- *Repeated from previous*

Triceps-

Close Grip pushdowns 6x20-50
One are OH extensions 3x15-20 Would like to see you dump this and put in place French Press with a BBL.
Dips 3xFailure usually around 25-35
Cable cross body one extension 3x15-30 Loose this, wasting energy.
Rev Straight Bar Pulldowns 1xFailure Loose this wasting energy.

-Bi's
Standing DB curls 3x20-30 Check out Body Drag Curls and put your sets at 3x8-10
Preacher db Hammer curls 3x15-20 Do this from a sitting position instead, get more out of it.
Barbell curls 3x15-25 Loose this as its a repeat.
Db Curls holding at top and slow negs Loose this wasting energy.

Day 6- Legs only a light one if i feel good or take the day off Loose this its too much bro.

Day 7- Start day 1 or off

El Finito. mmm that sounds like Frito's mmmm. No evil chips stay away.

Ok if you like what I had to say then re-write your program and lets see how you do bro. Good luck man!

 

[Colstreamer]

WAF if you take on board Zed's tips I'm certain you'll do much better. Especially ditching leg extensions and adding the Gironda style dips, I've pretty much replaced heavy bench press with wide dips (when I do bench I use the Dave Tate technique which helps take the delts out of the movement), I can guarantee you'll see much better pec development in terms of mass and shape with these type of dips.

 

[WAF]

Awesome!! I got some homework to do. I'll take your advice and start immediately. Thanks alot for the help Zed and CS. Should i ditch the bowflew week and start with the new program? Also what is the lowest reps i should do? Yah my terminology is a lil lets say off on some excercises.

Off to the store for food, I picked up a job for a few weeks looks like 12hr/shifts and 3hrs driving...... Poop.

 

[zedhed]

I would overall keep your reps in the 8-10 range for now. Lets get you heading toward the shape you wanna be in before we start getting fancy. Your work sets should be around 5. That means work sets not including warm ups for now.
Looking forward to seeing what you come up with bro.

 

[WAF]

Aye Aye Zed will do, thanks for the guidance.
I've done my research last night in the dips etc so i should be good to go.

Today has been brutal, but i'm excited to go too the gym. Woke up at 4:30 left to go to work at 5:00 and got in the door at 7:15pm.
So i get this name hire for a job as i do electrical work, as i'm hoping to get some work kinda slack so i can concentrate on the gym..... ah no that is not the case. So im doing a bunch of stress cones "high voltage terminations" in a room that's 40c. It was so hot i had this long sleeve shirt "site policy" to make it worse. I'm going to hide from the scale for a bit, i don't even look. Oh well what can you do ya got to make money somehow.

Off to the gym i go hi ho hi ho.

 

[WAF]

Had a good work out tonight, I ran out of steam at the end and i didn't want to push it too much and have bad form or injury. Tomorrow I will post an updated work out schedule, I need sleep meow.

 

[zedhed]

Sounds good bro. Lookin forward to seeing what you come up with.

 

[WAF]

So i finally have a chance to sit and post my schedule. Yesterday was damn tough had to do a bunch of piping in and fuckin boiler room it was so hot im loosing my appetite.... hmm would it be beneficial to take b-12 on hard work weeks as i believe we will be working 7-12's or 14's in june and july? I was going to the gym last night and then pasted out drinking a protein shake on the couch. Guess i needed it. Woke up to a note attached to my leg from my GF "I'm gone to the gym you lazy BUM " lol that's my lil motivator.

Daily i try to do 30-75min cardio depending on how i feel that day.

The I'll Zed you at the beach routine.​

Day 1- Abs/Calves/Chest/ *Note i do Abs in the morning after waking up always.

Abs-

Lying Crunches 3xFailure
Hanging Leg raises 3xFailure

Calves-

First of the week
Standing Raises 3xFailure 25-50
Seated Raises 4xFailure 50-100
Second of the week
Single leg standing raises @BW 3xFailure
Standing calves raises @BW 3xFailure

Chest-

Warm up sets are x20 for all movements.

Flat BP 5x8-10
Incline BP 4x8-10 Sometimes Dumbells
VG Dips 4xFailure

Day 2 Legs

Back Squats 5x8-12
Front Squats 5x8-12
Leg Curls 6x8-12

I've upped my reps to 12 for legs as i've noticed that my legs respond better to a lil higher reps

Day 3 Back/Traps/Abs

Abs- *Repeated from previous*

Back-

Pull ups 5xFailure
Bent Over Barbell Rows 5x8-10
Dumbell Rows 3xFailure sometimes Machine Rows


Traps-

BBL shrugs in front of bod 2x10-12
Barbell Shrug behind bod 2-3x10-12 wow these are damn good

Day 4 Shoulders/Calves#2

-Calves#2 *Repeated from previous*

-Shoulders

Rev Machine Fly's 4x10-20
Seated OH BB Press 5x20-40 5 set is just the bar doing as many negative reps.
DB Side Laterals 5x15-50
Upright Row 5x8-10
Bent over Fly's 2xFailure *if i got the juice to do it toast'em*

Day 5 Abs/Arms

Abs- *Repeated from previous*

Triceps-

Close Grip pushdowns 5x8-10
Lying French Press 5x8x10
Dips 5xFailure

-Bi's

Body Drag Curls 5x8-10
Seated Preacher DB Hammer curls 4x8-10
Is this enough?

Day 6- Cardio "light 30-45min" or OFF

Day 7- Start day 1 or OFF depending on how i feel.

What's your opinion about deadlifts or straight leg deadlifts?
Pls comment if this still needs a tweak. I've notice that since starting cardio my energy in way up and tend to Frankenstein out of bed in the morning. Also im getting a few veins woohoo.

On a side note my nephew is going for his IFBB pro card in a couple of months. He won the CND national junior's and a few other comps. He motivated me to get back in shape, as i seen him at the last family reunion and asked what went wrong.....uh work and partying, but working so much i was able to buy my house when i was young.

How much weight should i expect to loose on my pct. I'm expecting alot since I put on the weight so quick. I still feel good though.

 

[zedhed]

So i finally have a chance to sit and post my schedule. Yesterday was damn tough had to do a bunch of piping in and fuckin boiler room it was so hot im loosing my appetite.... hmm would it be beneficial to take b-12 on hard work weeks as i believe we will be working 7-12's or 14's in june and july? I was going to the gym last night and then pasted out drinking a protein shake on the couch. Guess i needed it. Woke up to a note attached to my leg from my GF "I'm gone to the gym you lazy BUM " lol that's my lil motivator.
The b-12 certainly wont hurt bro. And thats a dandy GF you have there!

Daily i try to do 30-75min cardio depending on how i feel that day.

The I'll Zed you at the beach routine.​

Day 1- Abs/Calves/Chest/ *Note i do Abs in the morning after waking up always.

Abs-

Lying Crunches 3xFailure
Hanging Leg raises 3xFailure
Looking good here.

Calves-

First of the week
Standing Raises 3xFailure 25-50
Seated Raises 4xFailure 50-100
Second of the week
Single leg standing raises @BW 3xFailure killa bro. nice!
Standing calves raises @BW 3xFailure

Chest-

Warm up sets are x20 for all movements.

Flat BP 5x8-10
Incline BP 4x8-10 Sometimes Dumbells
VG Dips 4xFailure good on ya bro!

Day 2 Legs

Back Squats 5x8-12
Front Squats 5x8-12
Leg Curls 6x8-12
All good here.

I've upped my reps to 12 for legs as i've noticed that my legs respond better to a lil higher reps If thats what works for you then mopar to ya bro!

Day 3 Back/Traps/Abs

Abs- *Repeated from previous*

Back-

Pull ups 5xFailure
Bent Over Barbell Rows 5x8-10
Dumbell Rows 3xFailure sometimes Machine Rows


Traps-

BBL shrugs in front of bod 2x10-12
Barbell Shrug behind bod 2-3x10-12 wow these are damn good
your traps are gonna explode with this workout bro!

Day 4 Shoulders/Calves#2

-Calves#2 *Repeated from previous*

-Shoulders

Rev Machine Fly's 4x10-20
Seated OH BB Press 5x20-40 5 set is just the bar doing as many negative reps.
DB Side Laterals 5x15-50
Upright Row 5x8-10
Bent over Fly's 2xFailure *if i got the juice to do it toast'em*
Yeah this is gonna be a little bit tuff on you bro. But the rewards will pay off nicely.

Day 5 Abs/Arms

Abs- *Repeated from previous*

Triceps-

Close Grip pushdowns 5x8-10
Lying French Press 5x8x10
Dips 5xFailure Narrow grip here I hope?

-Bi's

Body Drag Curls 5x8-10
Seated Preacher DB Hammer curls 4x8-10
Is this enough?
Yeah bro cuz your also doing pull ups and bent over rows both of which stimulate your bies.

Day 6- Cardio "light 30-45min" or OFF

Day 7- Start day 1 or OFF depending on how i feel.

What's your opinion about deadlifts or straight leg deadlifts?
Pls comment if this still needs a tweak. I've notice that since starting cardio my energy in way up and tend to Frankenstein out of bed in the morning. Also im getting a few veins woohoo.
In time we will shift you from Back squats to Dead Lifts. They are both outstanding exercises and on par with each other.

On a side note my nephew is going for his IFBB pro card in a couple of months. He won the CND national junior's and a few other comps. He motivated me to get back in shape, as i seen him at the last family reunion and asked what went wrong.....uh work and partying, but working so much i was able to buy my house when i was young.

How much weight should i expect to loose on my pct. I'm expecting alot since I put on the weight so quick. I still feel good though.

If your eating right and with this workout I dont really think that your gonna loose that much bro. What you do loose will be water and fat IMO.

Looking good bro. Gonna enjoy following your log.

 

[WAF]

Well i had a wicked workout then on the last set of vg dips something in my left pec popped. It's fucking killing me right now. I'm so pissed!!! Needless to say ill be out of commission for a bit im still going to train legs and cardio i guess. But damn just when things were going good. Well i can't get to disappointed and keep on my diet and try to heal as fast as i can.

 

[WAF]

update on the injury, i just woke up and felt a lil better. There is no shoulder pain at all or joint pain. my left pec is extremely tight and have limited movement. I put on some rub a535 last night and this morning. I'll be resting today or maybe a lil cardio. I'll be stopping anything that puts any strain on it. Either way i got to go too work monday.

 

[zedhed]

dammit bro very sorry to hear that your injured. Yes REST it. Then when your ready to come back we need to rehab that so let me know before you do any chest work. I have something already set for you.
Take care bro and rest that pec.

 

[WAF]

You the man Zed!!!!! Thanks for the support I def let you know. I'm actually more motivated than before, this is just a step along the way. Yup im resting it and no stretching. I've got my lil korean nurse here to take care of me and my 4-legged princess for a pillow.

Last night i did Flat BP ended up with 265x10 and felt great i just don't know what happened on the dips. No jerky reps nothing. I guess that's life and the people who do nothing and cry and complain go nowhere. Quiting or giving has never computed with me, ever. I just finished some light cardio and some calves. Fuck it i want monster wheels. It's perfect so my lower cathes up to my upperbody. Pound it out son!!!!

 

[zedhed]

Those VG dips can be tuff on the shoulders bro. When I do em to start I only do partial, then a little bit further and so on. But I never go or even attempt to go all the way down on that first set of 5. Hell I reckon that on my first rep I prolly dont even hit a 45° angle.
Then on the following sets on the first and second rep I will only go so that the back of my arm (triceps) is parallele to the floor, then I will do 5 work reps.

 

[WAF]

Yah i was only doing a very small movement on the dips so not to hurt myself and get the balance/form right. that ah didn't work out as planned.

 

[zedhed]

LOL yeah bro shit like that happens to all of us. UNFORTUNATELY!

 

[WAF]

Nothing but rest today, and food.
Up at 4:30 for work.

 

[WAF]

Worked 16 hrs today.....sleepy. I'll save the gym for tomorrow. just doing abs and calves tonight.

 

[zedhed]

Sounds good bro. Hows that injury?

 

[WAF]

Sounds good bro. Hows that injury?

I'm very surprised on how quick its healing. Zed i'll be sending you some specifics on my progress and a request on that re-hab program if you have a chance. I've got a few things to do before it get's too late, but ill send you a pm tonight.

I'm 206lbs this morning so, im pretty happy considering all the long days i've had lately. Starting my pec rehab this weekend if all goes as planned.

 

[zedhed]

Ok bro will be watching for you.

 

[WAF]

Ok bro will be watching for you.

PM sent Zed.

Today is going good i think i just got my second wind so im off to squat till i puke. My range of movement is back, but still a lil tight so i'm not going to push anything even though im going crazy not being able to train as i want to. Work has been a lil hectic, but it keeps me in shape.

 

[WAF]

Well today is day 1 on chest rehab. Taking it easy on the weight and i will go by feel....er pain. Got to take it slow, which is very tough to me. Just noticed a slight bruise on my pec so i must of done something.

 

[zedhed]

Yep bro thats the way to do it. Slow and easy!

 

[WAF]

Lifted some huge weight today..... maxed out at 115lbs on flat bench. At least i made it home in one peace. I'll add a lil weight next time if it feels good.

 

[zedhed]

5 Lb increments for your work sets bro. So that means 120 for your next session if you feel good only! No re-injuries!

 

[WAF]

Yah i was only going to do 95, then 100/105/110/115 but it felt good so i went up to 115 and did 1 more set of flat bench and cut out incline and the rest of the work out. I will only do more depending on feel and i go home as soon as something feels tight. I'm at 208 today so i haven't lost any weight yet i actually put on 3lbs this week. I'm doing a big bathroom reno today so only a small workout and cardio. I'm hoping to get 120lbs next time at the same reps.....yah i know it sounds pathetic but i don't care, whatever it takes to get back.

 

[zedhed]

Thats the right way to think about it bro. Do it right and do it long.

 

[WAF]

Yah i'm trying "turtle style" now slow and steady.
Well i had an interesting day er night being stranded in the bush. lol what a time just got back in the city. Time to pump da iron ya.

 

[zedhed]

Where you at bro? Country, State?
No details necessary. Just curious.

 

[WAF]

Im living in Manitoba, Canada. Since i do electrical work i try to look for money jobs which tends to be out of town in the boonies and long days. But when you can make a years pay in a couple months it pays off.Let's just say its a different crowd out there and if you dont have thick skin and not willing to throw em your in the wrong place. Oh the stories i have.

 

[zedhed]

Ok gotcha bro. I would have guessed Australia for some reason but you dont speak the speak they all do, so I knew I was off there.

 

[WAF]

its funny you say that cause that's what most people guess about me. Maybe i look australian.

Looking to hit the gym tomorrow morning as i worked a few hours extra so i could take a day off.

 

[Colstreamer]

its funny you say that cause that's what most people guess about me. Maybe i look australian.

^^^ but we don't know what you look like bro!

 

[zedhed]

LOL yep CS hit that one!

 

[WAF]

I'm confused... i have pics up.

 

[Colstreamer]

Ok bro fair one, I just looked on my pc, but in out defence we can't see that one our phones, I dunno about Zed but I'm pretty much always on my phone when I come on EF. I saw the Canadian flag too and your very first post of the log you also said you were from Canada lol! So we weren't paying attention!

 

[WAF]

oh yeah that's right i didn't think about the phones.. I'm still caveman style as i dont have a multimedia phone. The last one i got it was toast after a month on the job site when i brought it in and the service guys said "where the hell were you to get your phone like. 12hr-14hr shifts for a month and half at a rolling mill. So i just stick to the military grade phones.

I was a bbbbaaaaaadddd boy last night i had my first chocolate bar in 2 months and then power gorged myself in viet/thai food. My diet has been so clean lately i can just feel the water and feel like shit. Well i guess i needed a cheat. 90min of cardio will be mandatory today. Killing back today, my pec still is tight in some movements so it will be a slow and how she feels workout.

 

[zedhed]

Bro I love Chocolate, Viet/Thia food too. You know in the grand scheme of things a cheat once in a while isnt gnnna kill you. So dont sweat it just keep to a minimum and enjoy. Really you looking pretty good in here bro.

 

[WAF]

Thanks. Not much to report, I did an 18hr shift yesterday and a 16 today. So im taking today off also. Tomorrow is legs and calves probably a light one though.

 

[Colstreamer]

18 hours? Damn that's a long ass time bro. Ate you self employed? Only time ive ever had to work stupid hours was when I was my own boss. I'm a fcukin shit boss, hated myself. Even threatened to bang myself out! Lol!

 

[zedhed]

Keep at it bro. Your doing good at working it in around your work schedule.

 

[WAF]

Yup long hours...i'm use to the long hours working on the farm no rest for the wicked!!!! No im not self employed just doing a shutdown at a plant, so you work till your done cause things have to be commissioned and ready to go so there is as lil down time as possible. As i mentioned before i tend to choose the jobs with lots of hours so i can take some down time every year to relax. My biggest hours for a paycheck is 157hrs in a week, but thats including OT and High time hrs. 18hrs= 8hrs reg/10hrs dbl+2meal allowances=28hrs total and 40$meal. So its worth it when i see the money. Work a few months for a years pay, yes sir ill take that thank you very much. I'd rather bust my ass since im in good health than try to do it later.

Had a 12hr today so im going to take a lil nap and recharge before the gym. I checked the scales today 198lbs but it says im almost 3%lower bf, so ive lost 10lbs since the i started pct. My pec is getting better everyday, but im not going to rush anything. I'm still pleased the way everything is going considering the injury and work hrs.

 

[zedhed]

Gr8 tude bro. And good on taking the time to heal up properly.

 

[WAF]

Did a lil R&R this weekend, camping and fishing. Bad news is that i popped something in my knee on thursday moving a cable reel, very swollen and no power. After doing a lil research on it i think its something to do with my mcl. Well its one thing after another, oh well just got to keep fighting for more yards. Shoulders tonight my diet has been very poor the last few days, but im back on it today sir.

 

[zedhed]

LOL believe me I know all about life getting in the way of bbing bro.

 

[WAF]

Starting to feel like the knight off of Monty Python's holy grail.... Tis a scratch. Well i took today off work, my knee feels a lil better but i know i've got some long shifts ahead of me so ill take another day of rest. Just doing an upper body bowflex workout to get everything moving again. Probably 1 or 2 exercises per bodypart, lightweight on chest. Its weird camping and not drinking, takes a lil getting used to lol.

 

[zedhed]

But your body and your brain thank you for it bro LOL.

 

[WAF]

Well i just got back from the hospital it turns out i've got an MCL tear on my right knee. So im taking the week off work and back at it on monday.

 

[zedhed]

Shit bro...so you doing therapy or what ?

 

[WAF]

Yup I started therapy yesterday. Something feels weird in my lower hamstring also so ill be careful. I'm taking all this as my body saying "slow down or ill break" so i take it easy from now on and gradually work up. I did a lil chest work out yesterday and even with the 10lbs db on incline press things started to feel weird so i called'er quits. I'll be back stronger than ever no matter what. Lately i've been playing so much PS3, oh well at least ill have big forearms lol.

My protein powder is going to need replenishing soon NTBM is my next order i'm certain of that and a few other goodies.

I believe my next 2 months will be rehab. Hopefully i can salvage the summer and hit the gym before snow hits.

Just a ? off gym/topic does anyone own a Volvo s60? If so how do you like it?

 

[zedhed]

Just do what you need to do bro. You will get back in good time.

 

[Colstreamer]

Hey WAF don't forget computer games improve hand/eye co-ordination which is important.

 

[WAF]

well my knee feels great today, so im all pumped up. I'm trying chest today and a lil abs. What weird dreams i've had this week, its like a movie every night.

 

[zedhed]

Hopefull a porno flick....

 

[WAF]

lol!! um no they weren't.. Well there's always tonight, its like a bunch of movies put into a dream never had so many.

 

[WAF]

just got in from a vacation for the past 3 weeks. The rest was much needed. My knee is pretty good im doing squats @ BW till failure now, im still taking it easy as i dont want to mess it up again. My pec is doing good also so im going to hit the gym tonight. I feel and look like a bag of shit, but i good was good to get away from everything.

 

[zedhed]

Ease into it bro. And do a very complete WU on those injured parts.

 

[WAF]

10-4!!!