dude I’m glad you’re ok… that could’ve turned out worse for you. hopefully you get to reintroduce your front end to her rear nah meannnnn
do you foam roll at all? I know you’re depleted as fuck but rolling always seems to help soreness.
[quote]fr0IVIan wrote:
dude I’m glad you’re ok… that could’ve turned out worse for you. hopefully you get to reintroduce your front end to her rear nah meannnnn
do you foam roll at all? I know you’re depleted as fuck but rolling always seems to help soreness.[/quote]
Lol, we’ll see. We had a fucking nasty blizzard this weekend, and I’m really, incredibly broke. I’ll try my best, lol.
Yeah, I’ve been foam rolling. I think it’s a tendon issue behind my knee, tying to my hammie. I’m just trying to be easier on it a bit. I have legs tomorrow… so I have my fingers crossed.
Today was great. As aforementioned, I had a paid day off. Got to the gym despite 10+" snow and counting, and it was incredibly deserted. Girl at the front desk said I was probably the 20th person of the day… lol. They open at 5, there’s usually more people than that when I’m doing 5 am cardio.
Also, going to start my formal tanning today as other stuff has officially started.
[u]Back[/u]
Chest-Supported T-Bar Row
2+25pps x 8
2+25pps x 7
V-Grip Angled Cable Rows
210 x 7
195 x 12
195 x 12
HS Underhand Row
50 x 14
Pullover Machine (Never tried before)
2ps x 14 DROP SET 1plate x 20
V-Grip Pulldowns
155 x 8
140 x 9
125 x 10
90 x 18
Fucking Strict Assisted Pullups
150 x 18
135 x 14
DB Shrugs
150 x 10
150 x 9
150 x 9
85 x 7 (5 second holds)
Rear Flyes (on Pec Deck, white)
70 x 6
47.5 x 13+1
32.5 x 18-20
25 x a lot
Then, 45 minutes of just fan-fucking-tastic stair climbing.
Time to suck today’s dick.
Well, today I killed it.
Bought some Hemo Rage yesterday, I enjoyed it. Mixed with other things, it made for a great workout.
Also, got FRIED in the tanning bed after 8 minutes, lol. Fuck, alloe it up and wait a few days I guess.
[u]Legs[/u]
Hack Squats (Feet low and close, for teh quad pumpzzzz)
2+20pps x 16
2+5pps x 16
HS Leg Presses (Feet low and close)
8pps x 8
7+25pps x 8
4pps x 10 (Meadows-style, 5 second negatives, no lockout. Ouch.)
Leg Extensions
45 x 12 (HUGE squeeze, slow)
45 x 12 (HUGE squeeze, slow)
25 x 20
25 x 15
SLDLs
295 x 10
295 x 7
Kneeling Hammie Curl Machines
1+15pps x 8
1+5pps x 12
35pps x 20
DC Standing Calf Raises
3+10pps x 12 (Sketch set, had to hop off machine after every rep after 6 reps because of the immense pump/inability to contract.)
2pps x 10
1pps x 20
Weighted Ab Machine
210 x 12
210 x 10
Hanging Leg Raises
x 30
Then, like 23 minutes on the elliptical and then 32 minutes on the stairclimber.
Today is going to be a good, healthy carb-up. Brown rice, I’ma buy some more fruit later, maybe some oats and good stuff. Still probably not going to take the caloric count higher than 2,000 today. I’m still holding at 210 right now because of the fairly bad week of eating I had. Pretty soon I’ll be right back there, and I can truck some more.
And… going back in a few hours to the gym for more cardio (of course) because the rookie needs to hit legs.
On phone doing cardio. Forgot log book. Will post fun deets in a bit.
Chest + Shoulders
Incline Real Weight Smith-ish Machine
185 x 6
185 x 6
135 x 15?
Decline BB
210 x 10
185 x 12 (not even close to failure.)
Machine Flyes
120 x 13
120 x 9
Incline DB Flyes
55 x 9
45 x 10
30 x 15?! pump!
Machine Shoulder Press (no chance, lol)
135 x 9 blahhhhh
Seated Lateral Machine
230 x 7 (srs heavy as fuck)
190 x 11
170 x 14ish?
Standing Lateral Machine
90? x 16
90? x 12
Seated DB Presses
25 x 30
Seated Strict DB Front Raises
35 x 10
35 x 10
30 x 12
25 x 15 drop set 15 x 10?
Rear Delt Pec Dec
40 x 20
40 x 20
40 d 16
32.5 x 16
Now I’m doing stair climber for 35 minutes… then something after for prolly 25 minutes.
Yeah, okay, so anyway.
Upped the dosage of one of my supplements today by some. It was very intense. Did also have my scoop of Hemo Rage as well, and my body is still getting acclimated to that.
Looked like a g’damn fool in the gym today because I was so jittery, shaky, and high-energy. I was pacing like a mad man, and at one point I even failed on my first work set of decline barbell benching because of how crazed I felt. I managed to get up from under it because it wasn’t too heavy, and asked some old dude to help me re-rack it but was seriously shaking like a meth addict and I’m sure I looked crazy. FML. Also fell off the stair climber a few times when docking around on my phone… haha. Jesus.
208 today, so I’m getting back to where I was. I have one week “on” with this good stuff, then I have to cycle off, which is a bummer.
Nothing planned for Super Bowl today besides chilling. No money, can’t eat food, blah blah blah. Not exciting.
Lastly, and probably most importantly, I think I had an “a-ha” moment about my chest today. I think it’d be very beneficial for me to warm up on inclines, but that’s it. Get a pump going, too. For some reason they’re not a good movement for me, pressing-wise, but it’s good to get a pump and then I can hit them at the end with my incline DB flyes. Yes, I may roll with that in the near future.
Alright, on forth!
lol meth addict
I think if I took what you’re taking, my heart would explode
how much longer of this tomfoolery sir??? I’m sure you want food
It’s okay man. Don’t worry. You probably looked more like a cokehead than a meth addict. That’s more respectable.
[quote]fr0IVIan wrote:
lol meth addict
I think if I took what you’re taking, my heart would explode
how much longer of this tomfoolery sir??? I’m sure you want food[/quote]
I really… really want food. Like, extremely badly. For the record, I did talk to a buddy who one time took TWO FUCKING SCOOPS of Hemo Rage (that’s pretty serious) and 120 mcg of Clen at once [THAT’S SUPER FUCKING SERIOUS.] Lol, said he was forced to leave halfway through because he seriously thought his heart was going to explode.
In all honesty, I’m not sure when I’ll be over. I’m being patient, though. I’m going to hand my hands on some Metformin hopefully at some point and I’m guessing I’ll be able to ride out strong after that. So, IDK man, I really do still have a ways to go. I’m really intending on getting intensely shredded. I’d LOVE to get sub-8%.
[quote]spar4tee wrote:
It’s okay man. Don’t worry. You probably looked more like a cokehead than a meth addict. That’s more respectable.[/quote]
Lol, probably man. I don’t look scroungy enough to be a meth addict anymore. W/e, I’m very doubtful that I’m the first person to walk into Armbrust tweaking on that shit, lol.
Here’s a re-cap of my schedule right now, mostly for me. So some day and I can look back on this and say “Dude, you did this, don’t be a pussy.” Lol.
4:10 am - Wake up
5:00 am - FMC (fasted off 2 HumaPro / usually 60 mcgs “Gwen” - Cardio varies
6:00 am - Done with cardio
6:15 am - Food. Usually 60ish g protein shake + banana OR 1/2 cup oats. Vitamins and stuff
6:30 am - Shower, brush teeth, et al at work
7:00 am - Begin work
11:30 am - Lunch, start “semi-fasted” low impact lunch cardio (~35-40 minutes up and down a hill, walking usually)
12:30 pm - Second meal. Usually some meat + almonds or NOW it’s just a protein shake and fish oil. Fuck, probably gonna stay, too.
1-2 pm - Some more “Gwen”… 20-60 mcgs
4:00 pm - Out of work
4:20ish pm - 2 HumaPro / Pre-workout stuff /
4:30ish - Lift
5:30ish - Some BCAA, begin cardio
6:30ish - Finish Cardio
7:00 - 1 cup brown rice + 6-7 oz meat OR 60-80 g protein shake
7:30ish - Small tanning session
8:00 pm - Get shit ready for tomorrow
9:00 hopefully at latest - Nighty-night!
So, fucking LAME.
Really surprised this session went as well as it did. Going in, I was very unsure. I was dead tired all day because of shitty / not a lot of sleep last night. W/e, got Hemo Rage and Gwen in me and felt great.
HOWEVER, something was seriously up with my right forearm. Had to avoid ALL forearm work altogether, not thrilled.
Also, Phil was on the cable stack right fucking next to me. That awkward moment when you feel like a badass / looking great going into your workout and Mr. Olympia is there… being him.
[u]Arms[/u]
Straight-Bar Pushdowns (for pump)
150 x 14 (felt heavy)
120 x 15
Dip Machine (more emphasis on trying to stay upright)
4pps x 8
3+35pps x 9?
3+10pps x 11?
Overhead Extension Machine (God SO amzn}
225 x 15
225 x 15
150 x 20
Overhead Rope Extensions
100 x 28
(Started warming up on DB Preacher Hammer Curls, but forearms were FUCKED. Could barely squeeze the 20s.)
HS Preacher Curls
2+10 x 4
2 x 8
1+30 x 11
Seated Curl Machine (Also amzn)
110 x 9
90 x 12
75 x 11
Straight-Bar Rop Curls (VERY drag-curl style, actually)
105 x 11
75 x 11
60 x 22
And then probably 55 minutes of shitty fucking stair climbing. Had a nasty ass the whole time and I RANKED like weed for some reason. Or someone did. But I’ve got to assume. . .
No lifting tomorrow. 
Still A.M. and post-work cardio, though.
hahaha mannn idk how you were even able to train next to the guy. I prob wouldve stared totally slack jawed at his behemothisity.
and I’ve seen birds eat more than you dafuq.
Had just a really poor day yesterday all around.
I felt terrible and went home from work early. Being the idiot (hard) I am I tried to still hit back before I went home and chilled out. It didn’t go well.
[u]Back[/u]
V-Grip Rows
220 x 7
210 x 10
195 x 15
HS Underhand Rows
80 x 10?
70 x 12
70 x 12
V-Grip Pulldowns
155 x 7
125 x 15?
105? x 12???
Strict Assisted Pullups
A lot x a lot
More x More
More x More
DB Shrug 5 Second Holds (Just started really feeling like fuck at this point.)
100 x 8
100 x 8
100 x 6
Then no cardio, nothing else.
Went home, and got incredibly fat. Like, mind-blowingly fat. I know that excess calories helps work out sickness, so I figured that mixed with 120 mcgs of Gwen would make everything right, lol. Feeling much better right now, for now.
[quote]fr0IVIan wrote:
and I’ve seen birds eat more than you dafuq. [/quote]
Yeah, well, I Skiploaded yesterday. And fucking Christ did I use every single one of those carbs.
SICKENING fucking leg day. It was amazing. I felt vindicated.
[u]Legs[/u]
Hack Squats
2+30pps x 16 (Great set)
2+30pps x 8 (Not great, lol. Only weak part of the whole workout I think.)
HS Leg Press
8+10pps x 6
8pps x 8
5pps x 10 (5 second negatives, no lockout a la Meadows)
4pps x 12 (5 second negatives, no lockout a la Meadows)
Leg Extensions (All +'s indicate first reps extremely slow and strict [2-3 sec holds] and then additional “pump” reps for grinding)
55p x 14+4
55p x 9+3
45p x 10
SLDL
315 x 8 (Heavy, lighten a bit next time to feel in hammier better.)
275 x 10
225 x 12
Kneeling Hammie Curl Machine
45pps x 14
45pps x 11
35pps x 16 DROP SET 25pps x 10
DC Standing Calf Raises
3+7.5pps x 7+5 (Had to step off machine for a quick sec after each rep after 7th rep. W/e, helps the contraction so I really don’t care.)
Weighted Ab Machine
210 x 12
210 x 10
Hanging Leg Raises
x 32
Then I did about 12 minutes of HIIT on the stair climber. It fucking sucked. Then I did about 20 minutes of slow boring fucking not even heavy-breathing steady state on the elliptical. Called it a day.
Getting very drunk tomorrow night. Probably visiting Pound Town. I am excite.
Today was just weird, I don’t know. It was like, a good lifting day and a bad lifting day combined into one.
Didn’t do cardio afterwards, because I needed to run to the local… uh, horticulture boutique. Went for a jog afterwards, though. It was good.
I guess I’m drinking tonight, but IDK if I’m feeling great going out. These fucking 4 A.M. mornings are wiping me out. /suck it up pussy
[u]Chest + Shoulders[/u]
Incline Chest Press (For warm-up/pump purposes only)
2+25pps x 12 (not even close to failure)
2pps x 15 (samesies)
Decline BB
215 x 9
155 x 24+4 (partial/full)
135 x 21+3 (partial/full)
Chest Flyes (different machine than usual)
77.5 x 6
55 x 11
32.5 x 16
Overhead Press Machine (HS, also different than my usual definitely. Plate-loaded.)
2pps x 7
1+35pps x 9
1pps x 32 partials
Seated Flye Machine
200 x 12
180 x 11
150 x 14
110 x 20
70 x 32 (mostly partials)
Cable Front Raises (Don’t like these)
35 x 7+1
20 x 16
15 x 21+1
Rear Flye on Pec Dec
55 x 15
55 x 12
47.5 x 15
32.5 x 17
Then, again, cardio as described above. Woop.
Well, today was the complete opposite of yesterday.
I bailed on last night, hard. Didn’t even text that girl back. I’m no Prince Charming but I’m not totally sure that the chick was up to my standards and I’m really not desperate enough at this point to just “whatever.”
So, instead I comforted myself by getting pizza, donuts, ice cream and orange slices. Whatever. These last two weeks have been pretty bad, diet-wise. I haven’t regressed but I haven’t really made any headway whatsoever, but I’m not pissed. I’m really in no hurry to finish this out, especially since these next two weeks I’ll be hopping off Gwen and waiting for a certain other thing to arrive that’s going to put in work. IDK how the next two weeks will go in terms of dieting aggressiveness, but I figure I’ll cross that bridge when I get there.
Also, I wouldn’t mind if I stayed here for a little while and hopefully let me body start getting use to new, leaner set points.
Gym-related, the place was fucking dead today. There may have been some kind of seminar or something, I’m not sure. But I had basically the whole place to myself.
[u]Arms[/u]
Cable Pushdowns for Pumpz (not failure)
135 x 22
135 x 18
HS Dip Machine
4pps x 10
3+35pps x 9
3pps x 17
Overhead Tricep Extension Machine (This thing is so fucking sex)
230 x 16
230 x 13
150 x 22
105 x 30 DROP SET 60 x 17
Preacher Hammer Curls (right forearm better, but still a little tentative actually. Took it lighter)
40 x 11
40 x 11
HS Preacher Curls
1+35 x 9
1+25 x 10
1+10 x 12-14
One-Handed Seated Curl Machine (Also, so fucking sex)
90 x 9
75 x 10
Pump Drag Cable Curls with Straight Bar
120 x 30
Reverse Cable Curls (again, took it lighter, lower and slower because of forearm issues)
200 x 12
160 x 14
120 x 18
Then 59 minutes on the elliptical. Wonderful.
Running later.
Maybe having another pizza? Wat
lol I hit a wall in last year’s diet when my buddy got out of the Marines, about 13-14 weeks into the diet. I actually listened to the fucker when he told me to eat pizza, wings, beer and whatever with him… “dude you look great and you’re healthy, this won’t hurt…” fucking saboteur… but I was feeling run down anyway. you so LUCKY you been riding Gwen all this time. sounds so tempting aaarrrhhhh
[quote]fr0IVIan wrote:
lol I hit a wall in last year’s diet when my buddy got out of the Marines, about 13-14 weeks into the diet. I actually listened to the fucker when he told me to eat pizza, wings, beer and whatever with him… “dude you look great and you’re healthy, this won’t hurt…” fucking saboteur… but I was feeling run down anyway. you so LUCKY you been riding Gwen all this time. sounds so tempting aaarrrhhhh[/quote]
Lol, yeah man, I’m definitely kinda fat right now. I’m sure a few days of consistent eating will get me right back to where I need to be. Bummed about hopping off Gwen. I think you should consider it, to be honest. It’s not testable and if you play your cards wisely enough, you can take it without being jittery or out of control around your workplace. So, just playing devil’s advocate.
Made it in for back today. It went pretty well I suppose, but I can feel that I need a day off tomorrow, hard.
[u]Back[/u]
Angled V-Grip Rows
200 x 12
200 x 14
210 x 12
Chest-Supported T-Bar Rows
2pps x 15
2pps x 12
HS Hi-Row
80 x 14 strict
V-Grip Pulldwns
160 x 9 (in hindsight, these were heavy)
135 x 12
120 x 14
105 x 18 DROP SET 60 x 18 (owwwwwowowow)
Assisted Pull-ups
120 x 11 (not overtly strict like ensuing sets)
135 x 7 (fuccckkking strict, like 6 second negatives to a full stretch)
150 x 15?
DB Shrugs
150s x 13-14
150s x 12
150s x 9
Reverse Flyes on Pec Dec
62.5 x 10
47.5 x 15
32.5 x 15
Then some different cardio to help kickstart my fucking body back into sexy mode. I structured it like so:
~6 minutes low and slow warm-up on stair master
4 minutes “light” HIIT (smaller incremental changes)
20 minutes FUCKING BRUTAL stair climbing HIIT (1min on/1min off)
Then ~20 minutes of steady state elliptical
That was nice, I’ll probably jog tonight with the puppy as well.
Going to have a very productive final day of Gwen. I already got G out of the way, T and L are to come. And cleaning the house. Blaahhhhh.
Also, I think I’m going to eat food these next two weeks. Exciting!
mehhh just taking a preworkout at max doses already gives me problems… hell, just drinking coffee I can already feel a slight tightness in my chest. hopping on Gwen will, in all likelihood, put me in the hospital. I need to get all my cardiac and cholesterol markers in order before I even consider that stuff. plus I want to be natty fo evaaa
I’m just gonna have to do it the hard way =(
just read all this, just wanted to say stay strong, it will pay off as im sure you know! and best of luck on your goals ill be following
Thanks for stopping in, Bignate - I’m working hard! I need to hurry up with this short-term goal so I can keep trucking towards teh swolez.
fr0, I believe I addressed that in your blog, so forgive me for not feeling like typing again. 
Today was very interesting, overall. This morning I started SUPER behind and sluggish. Not good, considering it was leg day. Took it on an easy level during morning cardio on the elliptical and it was still difficult. My joints/legs/whatever were just screaming. This made me apprehensive about legs.
At work, I did some foam rolling and lots of stretching trying to get ready.
Then, lo and behold, I start my legs with hack squats, and feel terrible with no weight on the machine.
BUT WAIT - The day could be salvaged, and definitely was! I took it much lighter with more intensity and TUT techniques.
[u]Legs[/u]
HS Leg Press (Meadows-style, 5 second negatives and no lockout)
6+25pps x 7
6+25pps x 7
5pps x 11
4pps x 10 DROP SET 3pps x 18 (NOT Meadows-style)
Leg Extensions
45 x 15+5 (Huge 3 sec squeeze / Extra pump reps at end)
45 x 10+3 (Huge 3 sec squeeze / Extra pump reps at end)
35 x 13+4 (Huge 3 sec squeeze / Extra pump reps at end) DROP SET 25 x 11 (straight pump set)
25 x 20 (straight pump set)
SLDL (Taken lighter purposefully)
275 x 12 (Terrific)
225 x 14
225 x 10
Kneeling Hammie Curl Machine
50ps x 10
35ps x 16
35ps x 16 DROP SET 25ps x 9
DC Standing Calf Raises (Also purposefully taken lighter. Felt better)
2+35pps x 12
1pps x 12 oww
Weighted Ab Crunches
210 x 7 (lol, didn’t even try today. Not feeling it.)
Hanging Leg Raises
x 36
x 18
Then 60 minutes of walking, mostly at 3.0 MPH and 15 degree incline.
So, fuck.
Sugar and spice and everything nice.
[u]Chest and Shoulders[/u]
Incline Chest Press
3pps x 8.5
3pps x 6.5
Decline BB
210 x 11
190 x 14 (partials)
135 x 24+2 (partial/full)
Machine Flyes
120 x 10
105 x 10
75 x 12
Incline DB Flyes (Rather controlled)
55s x 7
45s x 9
35s x 10
Shoulder Press Machine (These srsly don’t work well after doing chest. Hmm.)
180 x 6 (lol, partials)
150 x 12 (partials)
105 x 28 (obvi, partials)
Seated Flye Machine
110 x 14
120 x 20
120 x 13 DROP SET 70 x 16
70 x 26
Front DB Raises (Strict, seated)
40s x 6 (Accidentally leaning waaaaay too far back, lolz)
35 x 8
Facepull-type deals (w/e, dickin around for rear delta today.)
210 x 14
165 x 20?
135 x ???
45 minutes of asshole stair climbing. So, fucking, tan.
Arms. I’m depleted, and felt it.
[u]Arms[/u]
Pushdowns
135 x 20
120 x 16
Dip Machine
3+25pps x 11
3+25pps x 11
Overhead Tri Extension Machine
235 x 13
190 x 16
150 x 24
Rope Overhead Extensions
140 x 18
*** Right forearm still giving me issues, for real. Forewent all forearm work. ***
Seated Curl Machine (One arm at a time, great)
120 x 7
105 x 9
90 x 10
HS Preacher Curls
1+20 x 11
1+5 x 15
1 x 13
Pump Cable Drag Straight Bar Curl
140 x 24
Then like 35 minutes of cardio. Seriously physically/mentally drained right naow.