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Starting a log, training like a madman to work out my anger!

Damn bro nice job on the deadlift!! Keep pushing it. Deadlifts seem to be your strong lift! I wish they were mine. Keep at it
 
Be careful with super heavy DL man. Your weight has gone up on them which is great but keep it tight to avoid messing up your lower back
 
Apoligize for my absense guys. Finals and school have been crazy, but I also had to address some issues going on in my life and take control of everything.

First of all, the letro is finally out of my system. Guys, I feel like a completely different person. There is no doubt that the lack of estrogen was magnifying my depression to a level most people probably couldn't handle. I realized that I needed to clear my head and take control because I didn't like where my life was headed. Going out and getting completely hammered at bars and crashing at people's houses who I didn't know, that's just not me.

I won't get into too much detail.

But anyway, I've taken my mental toughness to the next level and I've been pushing myself like never before. I'm actually making gains now that my body has the estrogen it needs to grow.

Like sick fucking gains. I look like I did when I cycled 6 months ago and I'm not on anything.

My shirts and jackets are getting really tight in my shoulder and back area, and it's about time to get new jeans before my quads and hams outgrow them.

Here's what I did today.

5 min stairstepper warmup
Few minutes of bodyweight lunges
10 mins of mobility stretching

Back Squats: 165 x 20 / 170 x 20 / 170 x 20 / 160 x 20 / 150 x 20
Front Squats: 95 x 20 / 95 x 20 / 85 x 20 / 85 x 20 / 85 x 20
Stiff Leg Deadlift: 175 x 20 / 165 x 20 / 160 x 20 / 155 x 20 / 155 x 20
Barbell Lunge 10 steps each direction: 65 lbs / 80 lbs / 80 lbs
Leg Press: 320 x 20 / 320 x 20 / 340 x 15 / 340 x 15 / 360 x 12 / 360 x 12
Seated Leg Curl: 115 x 20 / 120 x 20 / 115 x 20
Leg Curl: 80 x 15 / 65 x 20 / 60 x 20
Hack Squat: 160 x 15 / 160 x 12 / 160 x 12 / 140 x 15
Seated calf raise: 140 x 20 / 160 x 15 / 140 x 15
Standing calf raise: 150 x 15 / 130 x 20 / 130 x 15

20 mins stair stepper

170 lbs on back squat was a pr. That was really heavy weight for me. On the third set I thought I was going to faint, started getting tunnel vision. I decided I either rack it or fuckin try to push through it fast as I could before the fainting occurred.

All in all about a 3 hour workout, nonstop. I've started taking protein shakes 1.5 hours into all my workouts to increase my protein.

I walked out of the gym feeling like a champion. Not because I'm the biggest guy in the gym; not because I'm the strongest. It was because I had no doubt in my mind that I pushed myself beyond anything I thought I was capable of, and fought harder than anyone else who stepped foot in that gym.

I don't care what anyone tells you. Your mentality willl determine whether or not you're in that 1% or the 99%. You see someone who is truly a beast, has an amazing body, they got there through willpower. I'll get there one day. My body will ultimately become a manifestation of my drive to push myself to the brink and beyond. It's already beginning to show.... now that that fuckin letro is leavin the system.

That letro is a nasty motherfucker boys avoid at all costs :P

Also, sorry for the essay. Surgery is next Monday by the way. So, naturally, that means this is going to be Hell Week ;)
 
Great post and awesome leg day man!! Glad you feel so good,
lack of estrogen can be a real bitch on the system. Best of luck on your surgery and keep killing it like you have been!!
 
Weds Chest, killer workout. It's friday, 3 days later from leg day and legs are still stiff and sore as fuck. I really must have killed it. I can hardly walk and it wakes me up at night. I fucking love it though.

Dumbell Pullover: 35 x 20 / 40 x 20 / 45 x 20 / 50 x 15
Incline DB Press: 40 x 20 / 40 x 20 / 45 x 15 / 40 x 15 / 45 x 10 / 40 x 12
DB Bench Press: 45 x 12 / 40 x 15 / 40 x 14 / 30 x 20 / 30 x 20
Dumbell curls 3 sets
Hammer Strength incline press: 70 x 20 / 70 x 20 / 65 x 20 / 60 x 20
Hammer Strength flat bench: 115 x 20 / 115 x 20 / 115 x 20 / 100 x 20 / 115 x 15
Incline Flys 4 sets
Pec Deck 4 sets

Then I got in a good arm workout, 4 exercises 3 sets each for bi's and tri's.

Then abs and 30 mins cardio
 
My heart goes out to the victims of the shooting in Newport. I can't fathom what kind of sick fuck one would have to be to shoot innocent children. Hope he burns in hell.
 
NoFatChicks91 said:
My heart goes out to the victims of the shooting in Newport. I can't fathom what kind of sick fuck one would have to be to shoot innocent children. Hope he burns in hell.
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I agree. People like that set me the fuck off.
 
Had my tonsils removed today. It is very unpleasant but so far it doesn't live up to all the horror stories I was told. Who knows, maybe all those people were just being pussies.

I almost went to the gym today as a matter of fact, just to do like an hour of cardio.

I've been eating ice cream all day. Boy did I miss ice cream lol. Cookies and cream and cookie dough, hell yes? It makes my throat feel much better. I can hardly even get down tuna. And I haven't gotten the hang of swallowing and talking without my tonsils. It feels really weird. There's two massive craters in my mouth where they used to be. They said tomorrow is supposed to be hell because the anesthesia will have worn off and I'll really be able to feel the pain.

Again, I think it's only horror stories or these people just aren't very tough. But if that is the case, I've been through worse.

I'm tryin to drink a half gallon to a gallon of water. Today I've only managed a half gallon. It's tough drinking all that water but it is supposed to make my throat heal faster. Drinking liquids and eating hurts like a bitch but I'm doing well at forcing myself to do it.

Tomorrow or at least sometime this week I'm going to the gym. I'll do light ass weight maybe 1-2 sets and stair step or do cardio for an hour. No legs. I'm not even supposed to step foot in the gym for 2 weeks but I'm already going nuts sitting on my ass. Don't tell my doctor ;)

I just have to be extremely careful doing curls or anything. That's probably all I'll do. Anything that causes blood pressure near my throat is gonna cause those craters to start gushin blood. I'm not worried at all about doing stair stepper or walking.

I already experimented, lol. Pushups hurt my throat, air squats do a little bit. Anything that causes pressure I'm not gonna touch.

Just thought I'd give yall an update. On the plus side, I'm feeling big today. My quads are lookin gnarly and arms are lookin big :D I'm taking phytoserms and bridge to try to maintain muscle mass. Drinking tons of protein.

I may start my RS Transaderm. I'll be starting my Epi cycle for 6 weeks, 2 or 3 weeks from now, once I recover. So I may just go 8 weeks on the transaderm, starting it 2 weeks before Epi. That way it'd have time to get goin. Idk, let me know what you boys think.
 
Don't fret over the poor diet for a few days, most ppl r advised against because they don't have willpower, u on other hand are consistent, live it up while u get better- and seriously don't lift, blood gushing everywhere is an awkward impression to leave lol
 
NoFatChicks91 said:
Had my tonsils removed today. It is very unpleasant but so far it doesn't live up to all the horror stories I was told. Who knows, maybe all those people were just being pussies.

I almost went to the gym today as a matter of fact, just to do like an hour of cardio.

I've been eating ice cream all day. Boy did I miss ice cream lol. Cookies and cream and cookie dough, hell yes? It makes my throat feel much better. I can hardly even get down tuna. And I haven't gotten the hang of swallowing and talking without my tonsils. It feels really weird. There's two massive craters in my mouth where they used to be. They said tomorrow is supposed to be hell because the anesthesia will have worn off and I'll really be able to feel the pain.

Again, I think it's only horror stories or these people just aren't very tough. But if that is the case, I've been through worse.

I'm tryin to drink a half gallon to a gallon of water. Today I've only managed a half gallon. It's tough drinking all that water but it is supposed to make my throat heal faster. Drinking liquids and eating hurts like a bitch but I'm doing well at forcing myself to do it.

Tomorrow or at least sometime this week I'm going to the gym. I'll do light ass weight maybe 1-2 sets and stair step or do cardio for an hour. No legs. I'm not even supposed to step foot in the gym for 2 weeks but I'm already going nuts sitting on my ass. Don't tell my doctor ;)

I just have to be extremely careful doing curls or anything. That's probably all I'll do. Anything that causes blood pressure near my throat is gonna cause those craters to start gushin blood. I'm not worried at all about doing stair stepper or walking.

I already experimented, lol. Pushups hurt my throat, air squats do a little bit. Anything that causes pressure I'm not gonna touch.

Just thought I'd give yall an update. On the plus side, I'm feeling big today. My quads are lookin gnarly and arms are lookin big :D I'm taking phytoserms and bridge to try to maintain muscle mass. Drinking tons of protein.

I may start my RS Transaderm. I'll be starting my Epi cycle for 6 weeks, 2 or 3 weeks from now, once I recover. So I may just go 8 weeks on the transaderm, starting it 2 weeks before Epi. That way it'd have time to get goin. Idk, let me know what you boys think.
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How the hell do you have money for all these supplements..
 
Hahaha yeah, true dat, blood gushing probably should be avoided.

Evan, I just save up a portion of my paychecks towards supps brotha!
 
No worries. Muscle memory and food will have u back in a month tops. Seriously. I went to Ghana for 10 days, lost 9 lbs. in 2 weeks I was back. Of course I hit it hard n ate like a real man. But my point is u will be fine
 
Yeh lemme know when u back lifting n eating- ill help u out. Tho it's pretty simple- 1st few days go back to high protein n every day after those few add a couple hundred calories in carbs/fat.
You're a pretty lean dude so the extra calories will work In your favor to gaining back the weight with minimal fat. Also, if u gain SOME fat, don't worry bout it.
 
Thanks bro, all ive had the past week is oatmeal and protein shakes lol. Some days o couldnt even eat acacados or bananas, it hurt too bad. It really iss a nasty ass procedure to have done, ill testify to that
 
Dont worry bro.. You will get back soon. Most of it was probably water weight and what not im sure you will be back on the right track in no time.
 
Damn that sucks to hear man, yeah I hate when factors outside of our control fuck up our lifting. But you'll bounce back, just hit that shit hard and eat like a man!
 
I went to the gym last night and did arms for 2 hours. Felt like shit and I know it was malnourishment. Definately felt mich weaker. Im not supposed to lift til next week but guys like us are very in tune with our bodies. All you need to do is pay attention for any pressure on your throat. I couldnt give it 100 percent but I still threw up a good fight. Hoping ill feel better today. Im forcing myself to eat like I was eating. Just slightly less at first as to ease into it. Heres part of my breakfast lol. I already ate 2 pancakes, and beside that is egg whites and 2 whole eggs. Also having a banana.

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Heres some pics guys. Got a new phone. Im like 183 lbs after losing roughly 12 or 15 pounds. Feelin scrawny but thats gonna change.

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Keep it up bro...looking lean and mean, still following you bro....the new year is going to bring us much success my brother!

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Thanks man. Lol the tonsilectomy trimmed me up a little after the bulking I was trying to do :P

Which is great because I intend to bulk again
 
You look good. Good structure from what I see.. You can go many different routes from here. Keep up the good work man.
 
I went in and got a 3 hourish workout in today. It was trying to say the least. I felt weak and scrawny and, shit I look weak and scrawny. When I began lifting my muscles would fatigue so quickly. I have AT MOST 75% of my strength. But it kinda had a positive affect because it pissed me off and made me that more determined to get after it.

Still I keep telling myself: a true warrior will fight to the death, especially when the odds are not in his favor. Therefore circumstances are irrelevant; I have to do what I must do to get back on track, do it well, and give not a single fuck about my loss of progress or how shitty I feel.

As long as I still have that fire inside me I am going to succeed. This can't stop me.

Forcing myself to eat big again. I had 3/4 of a weight gainer shake, so roughly 450 - 500 cals 50-60 carbs with my post workout meal.

Please critique my post workout meal if you see anything wrong. It was also lunch lol

That is 2 servings of oatmeal with 1 cup milk and 1 cup water. Net carbs roughly 60. Add that and the apple and shake and thats well over 100 carbs

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Im going to post what I did workout wise tomorrow. Im gonna try to eat at least a pound if chicken for dinner tonight but few carbs if any, since I will be sitting kn my ass playing xbox for the rest of the day

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Till u r fully able to eat "normal" food, the more liquid route is fine. Strength will come back fairly quick once u r eating again. You're a lean guy naturally so I think you'll be able to get away with extra carbs no problem- yeah the weight gainer isn't the best thing to have but since you're not fully able to eat, I say go for it. You're 21-22 so metabolism wise, you'll be fine. Just don't fall into a habit of the weight gainer shakes later because you may become dependent on them, which I wouldn't advise.
 
Thats good advice man. I wont fall into that trap. I can eat normal now really. It is just uncomfortable but thats all. I can man up and eat more solid foods and say byebye to the shake

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Lookin good man, very lean, wish my abs would pop like that! How do you upload multiple pictures in a thumbnail like that? I have a few progress pics I was trying to upload a few weeks ago.
 
Thanks bro! In sending it from my phone so it just lets me select multiple pi cs to send. If you are using a computer try selecting several pics when you are browsing for files that may work!

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Aight I've officially started up again. Started on Weds with arms but it was not logged. Here is Thursday, shoulders

I didn't feel like easing back into it

I was feeling extremely weak that day

Hammer Strength Shoulder press: 83 x 15 / 83 x 12 / 76 x 12 / 76 x 12 / 69 x 13
Seated DB Press: 35 x 8 / 25 x 15 / 25 x 15 / 25 x 12/ 25 x 12
Freemotion Cable Shoulder press: 35 x 15 / 40 x 12 / 40 x 12 / 35 x 12 / 35 x 12
DB Lat raises: 15 x 15 / 15 x 15 / 15 x 12/ 15 x12
Bent over Reverse fly (Perfect form) 15 x 15 / 20 x 12 / 15 x 15 / 15 x 15

Superset
Cable Upright Row (Above your head, all the way up) 32.5 x 12 / 22.5 x 15 / 22.5 x 12 / 17.5 x 15
Face Pull 32.5 x 12 / 32.5 x 12 / 22.5 x 12 / 22.5 x 12

That superset was light weight but it was very draining. I still felt like shit from surgery.

Cable Crossovers low 3 sets
Cable Crossovers high 3 sets

Pec Deck Rear Delts: 85 x 15 / 90 x 12 / 80 x 12
Alternating front raise: 20 x 24 / 15 x 24

Was feeling too weak to fuck with alternating so I went to seated with lighter weight for more control
Seated Front raise: 10 x12 / 10 x 12
DB Shrugs: 50 x 15 / 50 x 12 / 50 x 12/ 40 x 15 / 40 x 15
3 or 4 sets of barbell shrugs

Hack Squats: 120 x 20 / 140 x 20 / 140 x 20/ 140 x 20 / 140 x 20

I was going ass to ground. Just one set and damn I'm sore!

Abs and cardio
 
Hey buddy happy new year to you!! Glad to see you back at it! Lets push eachother to get back what we have lost as I too am a skinny mofo after a serious Christmas break Newfie style. Nice volume on the workout bro!
 
Thanks bro you too! I just came down with a cold last night. Lol finally recovered from the surgery and I get sick. It won't keep me out of the gym but I feel like shit. No matter, let us crush the New Year together!

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NoFatChicks91 said:
Thanks bro you too! I just came down with a cold last night. Lol finally recovered from the surgery and I get sick. It won't keep me out of the gym but I feel like shit. No matter, let us crush the New Year together!

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Absolutely we will
 
Back workout on fri. I was still feeling weak. What I logged isn't representative of what I acutally did. My buddy showed up right as I was leaving and I said fuck im gonna eat real fast and do your workout with you.

Deadlift. 135x12 / 225x15/ 275x8 / 245x 12 / 225 x 16 / 225 x 15
Barbell row 85x 12 / 95 x 12 / 90 x 12 / 85 x 12 / 85 x 12
Lat pushdown 32.5 x 20 / 42.5 x 12 / 37.5 x 12 / 32.5 x 12 / 30 x 15
Tbar Row 35 x 12 / 35 x 12 / 30 x 12 / 30 x 12
4 sets wide grip pullups.I used assistance
Reverse grip lat pulldown 110 x 12 / 110 x 12 /100 x 12 / 100 x 12 / 100 x 12
3 sets back extentions 25lb plate
8 sets seated cable rows very little rest

Then finished off with a bunch of lat pulldown dropsets

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Brutal leg day!

Squat 135 x 20/ 155 x 20 / 155 x 20 / 145 x 20 / 135 x 20

These hurt so fucking bad! On set 3 my head was trying so hard to talk me out of goin for 155 again. I hardly even got through the last set. I got through another set though, barely. Ive never come that close to fainting at the gym before. The last few reps my body felt like it was on the verge of completely giving out and ragdolling.

Front squats 95 x 15 / 95 x 15 / 105 x 12 / 105 x 12 / 100 x 12

I was dreading front squats after those back squats. I had to go light because I could hardly stand

Stiff leg Deads 135 x 12 / 185 x 12 / 205 x 12 / 200 x 12 / 195 x 12 / 190 x 12
Barbell lunge 85 x 16 / 70 x 20 / 70 x 20 / 70 x 20
Hack squat 160x12 / 140 x 12 / 120 x 15 / 120 x 15 / 100 x 20
Leg curl 90 x 15 / 80 x 15 / 65 x 20
Leg press 320 x 20 / 340 x 15 / 360 x 12 / 330 x 12 dropset 280 x 12 dropset 230 x 12 dropset 180 x 15

Those dropsets hurt

Seated leg curl 90x20 / 100 x 15/ 100 x 15

20 min stairstepping

That was on sunday. This germ is making me feel like complete shit and the aches are making the soreness so much worse. Remember I hadnt worked my legs in awhile either. Hands down, worse soreness ive ever experienced. I can hardly stand up let alone bend my legs. But it was worth it. Im gonna try to hit the gym tomorrow and take it a little easy but I feel terrible right now. As I was logging this my cat walmed across my legs and stepped on my quads lol I felt lightheaded, hurt like a bitch!!

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Thanks man. Well I did a test the other day after I ate. Weight before lunch was 187 and after was 191. Im still not eating as much as I was before surgery but im workin my way toward it.

Happy New Years to you too bro

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Try this. If you can get your protein intake up via good, add olive oil to your shakes or drizzle over stuff you eat- if u put olive oil in a shake, you can't tell the difference. 3-4 tbsp will add 400ish calories. Tone back on cardio in the mean time to reduce your caloric needs. Rice and olive oil can add calories quick (you're lean so you can handle the carbs)-- this is all assuming u keep your protein intake high and keep your veggies toward dinner so u don't get full off fiber- that's all I can think of for now.
 
That oil idea is a really good idea man I am definately going to implement it pre / post workout. Even if I can taste it ill still drink it. Haha thanks

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Sick leg day man I need to try one of those but it scares me hahaha. I will do it today though. As If I set a goal I have to accomplish it. So you ate 4 lbs of food in one sitting that's beastly man! Very beastly ! And as for the oil that is a great idea also, I sometimes put olive oil in my pre workout oats n whey shake I have heard about it helping produce better pumps but I'm undecided on that
 
Thanks dude yeah you gotta try that kind of leg routine. If my weak scrawny ass can do it you will CRUSH it no doubt. Oats in my whey protein could be tasty im gonna try that preworkout today. I suppose it could shuttle carbs in your muscles and give you more of a pump but im with you that doesnt sound too credible lol. But hey who knows

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Sometimes when I hit weight gain plateaus I'll add cream to my protein shakes for a while, since I don't like the taste of olive oil in there. Adding peanut butter also works if it goes well with your protein flavor.
 
Dude the oats actually taste good lol. For lunch I was lazy and put 2 cups of oats in my whey and some peanut butter, netting 100 carbs. Also orange juice, half an avacado and 1 pound of rotisserie chicken.

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NoFatChicks91 said:
Dude the oats actually taste good lol. For lunch I was lazy and put 2 cups of oats in my whey and some peanut butter, netting 100 carbs. Also orange juice, half an avacado and 1 pound of rotisserie chicken.

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I love the oats in the whey, pre make it let it sit in the fridge for an hour and get soggy and it's even better ;)
 
Dude with cross tat on his shoulder- pretty big n cut dude. I was like sick physique... Today is his leg day. 1/3 squatting 2.5 plates with knee wraps. I was thinking...dude..
 
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I got a dude with chicken legs at my gym that like 1/5 squats 405 lmao. I needa video tape it for yall

ARMS! This was on... Monday.

Tricep Dips Bodyweight: 15 / 10 / 7 / 8 / 5
Cross Body Hammer Curl: 25 x 5 / 30 x 8 / 25 x 8 / 22.5 x 10 / 22.5 x 8

I'd never used this tricep machine and I did NOT like it. Waste of time.
Seated Freemotion Tricep Extention (Cables) : 40 x 12 / 50 x 8 / 45 x 12 / 50 x 10

Seated Cable Curl: 77 x 8 / 70 x 8 / 70 x 8 / 62 x 8 I get s SICK pump from these
Standing DB Extention: 55 x 10 / 60 x 8 / 55 x 8 / 50 x 10

Superset
Lying Cable Curl: 50 x 10 / 53 x 8 / 50 x 8 / 47 x 10
Tricep Extention: 50 x 10 / 53 x 8 / 50 x 10 / 47 x 10

Tricep Extention Rope: 37.5 x 6 / 22.5 x 8 / 22.5 x 8 / 17.5 x 12/ 17.5 x 10
Barbell Curl: 65 x 8 / 60 x 8 / 55 x 7 / 50 x 10 / 50 x 8
Close grip bench: 5 sets

3 sets reverse barbell curls
Forearms
Abs and 30 mins cardio

I was feelin a little weak still. I was not sore at all the next day : /

But it's ok. I'm still tryin to get back in the groove. Next arm day is going to be filled with grueling drop sets and supersets and all kinds of arm fuckage. I'll probably hit 15-20 rep range too. Feel like that tears my arms up more what with the better contractions
 
I felt like complete shit from this cold Wednesday and Thursday.

Both days my mind was telling me don't go to the gym. Lay down, rest, blah blah. So before I got a chance to talk myself out of it I packed my shit and hopped in the car, heading to the gym. I'm not fuckin missing more time from working out.

Nothing impressive to report here. I'm sore as fuck given that I hadn't worked chest in 2 weeks, that's really it though. I gave it my best, considering I was pretty sick

Incline DB Press: 45 x 15 / 50 x 12 / 50 x 10 / 45 x 12 / 45 x 10 / 35 x 10
Flat DB Press: 45 x 11/ 45 x 10 / 40 x 12 / 40 x 12/ 40 x 12
Hammer Strength Incline Press: 110 x 8 / 100 x 8 / 90 x 7 /90 x 8 / 70 x 12 / 70 x 10
Dumbell Pullover: 40 x 12 / 45 x 12 / 45 x 10 Joints felt dry so I stopped, I felt prone to injury. I'm sure it's lingering malnourishment from the tonsilectomy. It will correct itself once I get my diet in gear.
Hammer strength Bench: 135 x 12 / 135 x 10 / 145 x 8 / 115 x 10 / 100 x 12
Pec Deck: 115 x 8 / 85 x 12 / 70 x 15 / 75 x 12 / 70 x 12 / 65 x 15 / 65 x 12

Grueling little ab circuit
30 mins on the stair stepper. I love that thing. But I needa start running again. My one mile is like 6 minutes flat or just under 6 minutes. I need to keep it at 5:45 and my 2 mile at 12:30 because I want to be an officer in US Army Infantry after college.
 
Felt like shit today too but still pushed myself.

I was really disappointed in my running.... I tried to run a mile on the treadmill in 6 flat and barely made it. I've run it in 5:45 before. I need to get back into running shape. Not long distance running but I need a strong 2-3 mile run time

Seated DB Press: 30 x 12 / 40 x 12 / 40 x 10 / 35 x 12 / 35 x 10 / 30 x 12
Overhead Press: 5 sets. Muscle fatigue had already kicked in, on the last few sets I was fighting for 55 x 12 lol
Seated DB Lat Raise: 20 x 12 / 20 x 12 / 17.5 x 12 / 17.5 x 10

I feel like Seated lateral raises are pesky but I can really tell they help put that roundness on my shoulders and I really feel the burn. It's a good exercise. Just kind of annoying in my opinion

Bent Over reverse fly: 20 x 10 / 17.5 x 12 / 17.5 x 10 / 17.5 x 12

Perfect form on these. Felt the burn all in the rear delts. I do these with my elbows completely out, so the fly and, therefore, the contraction is all in the upper back. Alot of guys seem to go too heavy on these, and their elbows are tucked in. Thus, they are recruiting other muscles, like lats, to do the job. Which is fine if you want more of a compound movement I guess. I want isolation.

9 sets of cable crosses for rear delt rapage. I have an X-back now guys! And thats thanks to you all for helping me fine-tune my shoulder and upper back routine to hit those rear delts. They are really bulging out now!

Superset
Hammer strength Shoulder Press: 83 x 8 / 76 x 8 / 69 x 10 / 69 x 8
Lateral Flys (Machine): 65 x 8 / 55 x 8 / 69 x 10 / 69 x 8

Cable upright row (Bringing the bar overhead with a big shrug at the top) : 32.5 x 8 / 25 x 10 / 20 x 10 / 17.5 x 10
Barbell Upright Row: 55 x 12 / 55 x 10 / 50 x 10 / 50 x 10
Smith Machine Shrug: 155 x 10 / 155 x 8 / 135 x 12 / 135 x 12

Didn't want to use the smith machine but every dickbag on the gym was fucking around with all the barbells

Dumbell Shrug : 60 x 10 / 60 x 8 / 60 x 8 / 60 x 8

My chest was on fire, like my lungs, the whole workout. The burning sensation was pretty intense, and my lungs felt tight. It was hard to breathe.

It's because of that fuggin cold in combination with my asthma. But I can't let that shit slow me down. The asthma hasn't bothered me in years but colds always flare it up. All that drainage and congestion causes problems. Fuck me right?

I can't let it slow me down though. It's just a discomfort.

Ran 1/4 mile sprints for a total of 2.5 miles, so like 10 sprints. It killed my legs guys! They're still sore as fuck from Sunday. Good shit! And believe it or not, I was gasping for air on the first few sprints, feeling faint almost, but after awhile my chest cleared up.

Putting it bluntly, people who choose not to push themselves physically because they have asthma are just being pussies. They are ALLOWING it to limit themselves, but they ultimately still make the choice whether to put up a fight or throw the white flag.
 
Heres a pic guys. This is the last time I will look this cut up for a while because startin Monday I am going to be bulking for 10 weeks. Trust me, even though I am young and lean lol my body SUCKS. I WILL put fat on, I can't gain without putting fat on. In order to look like this I follow a diet just as strict, disciplined and crazy as my workout routine. But I needa get bigger so I can deal with a muffin top for a few months. Then I will do a cut and SUNS OUT GUNS OUT BABY

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Rustilldown said:
Shit your shredded son ! Join me on my bulk bro I just started too
Click to expand...

Shredded is the right word. Not just ripped but shredded! Good shit man, sometimes when you get sick it's almost like a free cut in disguise haha. Were you already close to this lean before you got sick?
 
Yeah almost. I look pretty much same just less muscular. I've almost gained all my weight back. And thanks bro haha. Im gonna put fat on on this bulk but ill cut up afterwards. Trick is to just do lost of cardio!

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Yeah lots of people stop doing cardio when they bulk because they don't want to burn the extra calories, but what I've learned is that you gotta do cardio, if for nothing else than for your health.
 
amounirl said:
Yeah lots of people stop doing cardio when they bulk because they don't want to burn the extra calories, but what I've learned is that you gotta do cardio, if for nothing else than for your health.
Click to expand...

Cardio also helps oxygen get Into the muscles more efficiently and is a great way to stay leaner while bulking
 
Yeah! And you can definately bulk and put on quality lean muscle while doing cardio regularly, just don't go over 30 mins of it. I can attest to that! Especially for guys like me who put muscle on slowly regardless of cardio, but put fat on at the drop of a hat, lol. Cardio is the holy grail for me :P
 
Nice man, I'm about to go do 10 mins of cardio right now haha. I'm keeping it at 10 for now cause it's not too hard and if anything it helps me strength by speeding up recovery like rustill was saying.
 
Haha get it! I did cardio yesterday for 30 mins but after 3 and a half hours of legs today I told cardio to fuck off lol

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Ok guys ever since I started this workout and after I finished I'm both proud of myself and I FUCKING HATE MYSELF because this whole thing hurt SO FUCKING BAD .

No shit I can hardly walk it was like 3 hours 45 mins pure punishment. I nearly blacked out towards the end of the squat too like literally started blacking out and feeling faint during like set 7 and I told myself I'll faint and bust my head before I fucking quit beause this is torture. Agh I can't quit like there's some kind of despiration every workout because I can't live with myself if I quit. If I fail that's different, but quitting. No,.

(Weight x reps)
Squats: 100 x 50 / 125 x 40 / 135 x 30 / 145 x 20 / 185 x 10 / 180 x 10 / 145 x 20 / 135 x 30 / 100 x 40 / 85 x 50
Stiff Leg Deadlift: 135 x 12 / 175 x 15 / 175 x 15 / 175 x 12 / 175 x 12/ 170 x 15 / 170 x 12
-----> Took my oat shake with protein. Tons of carbs and protein. I was dying.
Leg Press: 140 x 50 / 160 x 40 / 210 x 30 / 270 x 20 / 360 x 10 / 340 x 10 / 270 x 20 / 210 x 30 / 160 x 40 / 140 x 50
Leg Curl: 70 x 20 / 70 x 15 / 65 x 20
Seated Leg Curl: 90 x 20 / 90 x 20 / 95 x 15 / 85 x 20
Barbell Lunge: 70 x 20 / 70 x 20 / 60 x 20
Couldn't bend my legs to perform lunges anymore form was shit. This is probably near 3 hours in.
Seated calf Raise: 140 x 20 / 140 x 15 / 130 x 15
Standing Calf Raise: 165 x 15 / 150 x 20 / 150 x 15

God I wanted to stop sooo bad. But I'm weak from this surgery and I can't avoid workouts like this because they are gonna kill me. In fact, I should address them ASAP.

FUCK those pyramid sets holy shit.
 
Listen, there's a point of diminishing returns. As much as I admire your work capacity, you have to listen to your body because its better in the long run.
It's one thing to have intensity and its another to push unnecessarily.
Not trying to lecture, just trying to keep you from getting hurt.
 
Buildingup24 said:
Listen, there's a point of diminishing returns. As much as I admire your work capacity, you have to listen to your body because its better in the long run.
It's one thing to have intensity and its another to push unnecessarily.
Not trying to lecture, just trying to keep you from getting hurt.
Click to expand...

No, I know bro, you're right haha and me and you are tight so dude speak your mind! It was a demanding workout for sure but for some strange reason I'm addicted to stuff like that. I see intense growth in my legs especially my quads from these high volume leg days man.

It isn't worth getting injured over though, you are right. I'm gonna rack it and sit down if I ever begin to black out again. Thanks for getting on me brother
 
I used to train like that too.. For hours.. I went 40+ days in a row before.. And those were long brutal sessions.. It's a road to get injured sadly. That's how I ran into a shoulder injury. You just have to find your sweet spot.. I went from 4-5 hour sessions to about two.. I still go 6-7 days a week but a day off every once in a while. Just gotta find a sweet spot
 
Thanks Evan. You and Building are both wise men. I'm listening to both of ya.

Whether I like it or not I'll be cutting my leg sessions down to about 2 to 2 and a half hours in the weeks to come once school starts lol.

My legs respond best to total annihilation one day a week, and I am sore into the next week. That's what I love about hitting one body part each day. Just bludgeon the muscles and let em heal for the next 6 or 7 days!
 
Buildingup24 said:
Listen, there's a point of diminishing returns. As much as I admire your work capacity, you have to listen to your body because its better in the long run.
It's one thing to have intensity and its another to push unnecessarily.
Not trying to lecture, just trying to keep you from getting hurt.
Click to expand...

Well said, you can kill yourself ocasionally, especially if you're in the mood for it (like I love killing myself at the gym when I'm really pissed off about something), but it's a marathon, not a sprint, aim for longevity and quality work, not quantity (heavier sets, lower volume). That being said your work capacity is insane, I could never do what you do haha.
 
Thanks man! I you could do it my friend.

I have asthma but I've always wanted to join the Army. I wanna do infantry and be an officer. If any of that works out I'd have to go to Ranger school. I gotta be a mean motherfucker to do that. Idk I feel like it's a mental workout in its truest sense as well as physical. Makes ya tougher. I go in there knowing what's ahead of me and I'm fucking scared sometimes. Really! It's helping me train myself to be tough mentally and face my fears!

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Shit I forgot to tell you boys I started my epi cycle Saturday. I can tell it's giving me faster recovery. Not near as sore as I shoulda been after yesterday.

No strength gains obviously too soon. I'm more vascular and hornier than anything oh my god. I can't see a womanly figure for more than 5 seconds without getting turned the fuck on lol

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Best arm workout I've had in a long time, right here guys. Oh it was brutal! Arms were blood red the whole time!

Superset
Barbell Curl: 45 x 20 / 45 x 20 / 45 x 20 / 40 x 20
Cable Curl: 25 x 20 / 25 x 20 / 20 x 20 / 20 x 20

Superset
Reverse Grip Tri Extention: 42.5 x 20 / 42.5 x 20 / 37.5 x 20 / 35 x 20
Tricep Extention: 42.5 x 20 / 35 x 20 / 37.5 x 20/ 35 x 20

These next two hurt SO FUCKING BAD.

Ok so what we did was you do:
10 reps, wait 10 seconds.
Drop the weight, 15 reps, wait 15 seconds
Drop weight, 20 reps.

3 sets, and shit 3 sets was enough.

Then the same setup was done on a tricep dip machine.

3 sets of that as well

Hammer Curl: 17.5 x 15 / 15 x 15 / 12.5 x 20 / 15 x 15 dropset 10 x 15
Standing Dumbell Extention: 45 x 20 / 50 x 15 / 45 x 15 / 40 x 15 dropset 35 x 15

Spider Curl: 40 x 12 / 40 x 8 / 30 x 15
Close Grip Dumbell Press: 45 x 12 / 40 x 10 / 35 x 15

Reverse grip Barbell curl (Wrists at different angles to hit different parts of the forearms)
30 x 20 x 20 x 20

Wrist curls
Abs
30 mins cardio
 
Haha nice, I love that high testosterone feeling, I feel like my test is way higher now that I'm back at college around so many hot girls.
 
Lmao that was good shit thank for that. I need to find this fact prank one to show you haha.

Am I trippin son?

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Chest Day - My chest is still very weak from the strength I lost after surgery. No more 75 lb dumbell presses for now haha but I'm workin on fixing that

(100 pushups total, either supersetted or between exercises)

Superset (Little rest between sets)
Dips (Chest): 12/5/6/4
Pushups: 20/15/15/15

Incline Hammer Strength Bench Press: 110 x 5 / 100 x 8 / 70 x 15 / 60 x 20 / 65 x 15 / 75 x 10 / 95 x 5
Dumbell Bench Press: 55 x 3 / 50 x 5 / 40 x 12 / 35 x 15 / 30 x 20
Incline Dumbell Bench Press: 40 x 8 / 40 x 8 / 35 x 10 / 35 x 10 / 30 x 12 / 30 x 12
Hammer Strength Flat Bench: 145 x 10 / 135 x 10 / 115 x 15 / 115 x 15 / 75 x 20 / 75 x 20
Pec Deck Flys: 39 x 8 / 25 x 12 / 25 x 12 / 25 x 9 / 18 x 12 / 18 x 15 / 18 x 15

abs
30 mins cardio
 
SHOULDERS MOFUGGA- Trying to get my OHP back to where it was via total annihilation... I was getting close to 135

Overhead Press: 95 x 5 / 95 x 5 / 95 x 5 /75 x 12 / 70 x 12 / 65 x 15 / 60 x 15 / 50 x 20 / 50 x 20

Superset
Lateral Raise Machine: 55 x 20 / 50 x 20 / 45 x 20 / 40 x 20
Hammer Strength Shoulder Press: 69 x 12 / 62 x 12 / 55 x 15 / 49 x 20

Superset
Arnold Press: 25 x 10 / 25 x 10 / 25 x 9 / 25 x 10
Dumbell Press: 17.5 x 10 / 17.5 x 10 /17.5 x 10 / 17.5 x 20

Seated DB Front Raise: 15 x 8 / 15 x 8 / 12.5 x 8 / 10 x 10
Bent Over Reverse Fly: 17.5 x 15 / 17.5 x 15 / 20 x 12 / 20 x 12
3 Sets of cable crossovers with cables up high and 3 with cables low to hit rear delts
Face Pull: 32.5 x 12 / 32.5 x 12 / 27.5 x 15 / 27.5 x 15
Rear Delt Fly on Pec Deck: 80 x 20 / 80 x 15 / 75 x 15

Superset
Cable Upright Row(Above head shoulders=destroyed): 27.5 x 10 / 22.5 x 12 / 22.5 x 10 / 20 x 12
Barbell Upright Row: 45 x 12 / 45 x 10 / 40 x 10 / 40 x 12

Dumbell Shrug 60 x 12 / 60 x 10 / 55 x 12 / 55 x 12 / 55 x 10
Barbell Shrug: 145 x 12 / 145 x 12 / 145 x 10 / 145 x 10

Abs and cardio for... 40 mins I think :)
 
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