...and She Screamed Claudio!

Training Training Logs
381


And last. :confused:

Last night, pre-bed.

BTW, my meals are kinda like this this week:

  • 4:40am - 10 HumaPro pills
  • 5-6 am - 1 scoop Chain’d Out
  • 10:00am - 2 oz almonds, 8-10 oz 93% Beef cooked in EVCO
  • 4:15pm - 10 HumaPro pills (MAYBE some Chain’d Reaction/simple sugars some days.)
  • Peri - 2 scoops Chain’d Out
  • Immediately Post - 10 HumaPro pills
  • At home - 10-12 oz 93% beef / turkey cooked in EVCO. + 4 pieces of Ezekiel + pasture butter / Maybe also Greek Yogurt / Brown rice can be subbed in too / Sometimes just almonds on no-carb days. :frowning:

Alright, anyway.

382

ZOH-EM-FUCKING-JEE!

Something very interesting came in the mail today. I am very excited about it. Ended up having a very large carb meal (for me) after the workout… 10.5 oz beef, a SHIT load of Chobani greek yogurt and 4 pieces of Ezekiel bread. Good stuff.

I gotta say, despite MTII and zenluterol, I feel like this really is the first step into the Dark Side. It’s not the typical route with AAS, but it’s still definitely, extremely fringy. Lol.

Had a little tweak in my neck during my 1st or 2nd set today. It didn’t end up hurting my workout at all (to my knowledge) but it’s still annoying.

[u]Shoulders[/u]

Seated Military Press (I feel like after this diet, since I’m WAY weak on these now my strength will go through the roof. Plz!)
145 x 5 (Full ROM, lockout)
135 x 7 (Full ROM, lockout)
95 x 20 (Not Full ROM or lockout. Haha.)

Standing Lateral Raise Machine
135 x 8
105 x 10
75 x 17 (oh good God pump)
60 x 15 (oh wait no THAT’S a pump)… drop set to
30 x 12 (shoulder destructo)

Seated High-Incline Front DB Raises super set with Standing DB V-Raises
30s x 10 — 10s x 12
30s x 10 — 10s x 10
(Just V-Raises) 10s x 10

Seated Shoulder Press Machine
60 x 40 (lolzolz)

Rear DB Flyes on Pec Dec
40 x 15
32.5 x 15
25 x 15

Then, I flipped the script a bit and did 40 minutes of treadmill. W/e.

383

Wowza, what a day.

I was preparing ALL DAY for an awesome leg day. Foam rolling at work, stretching out the wazoo, even carb’ing up (with my new friend, of course.) Only clean carb sources, though… greek yogurt, brown rice, Ezekiel.

BUT… On the way home from work I see I have a shit load of missed calls from H&R Block. There was some stupid shit with my taxes that I have to go fucking deal with tonight (wtf.) So that REALLY threw me off. I was planning on taking my time, whatever, mental clarity. Nope.

So, okay, I roll with the punches. Drink a big carb shake, down some 'formin and head to the gym.

Get there - Oops. I fucking forgot my second (peri) shake. Great. Had carbs. Needed 'em.

So fuck it all. Training partner and I were still gonna get it done. NOPE. My fucking hammie that I tweaked or whatever LAST leg day kept… hmmm, not hurting per say, but kept reminding me it was there. Realized it was going to be extremely counter-intuitive.

Further, we also discussed that on Monday we’ll be starting up DC again. This diet is O-V-E-R as of Fri/Sat/Sunday. Or something like that. I feel great where I am. (Definitely leaner than I was in the pics posted above… yesterday. Like, a lot, haha.) And I’m sure the leanness will keep coming with the assistance I now have and my ability to better keep a handle on my diet.

Hmm. K. So we did back.

[u]Back[/u]

T-Bar Rows on Platform
4+20ps x 9
4ps x 17
4ps x 14

V-Cable Rows
200 x 10+1 (Normal form)
185 x 8 (1 sec pause, slow negative, no stop)
150 x 11 (1 sec pause, slow negative, no stop)
105 x 13 (1 sec pause, slow negative, no stop)

V-Pulldowns
150 x 7 (Full ROM)
120 x 11+1 (Great ROM, but not w/ stretch)
90 x 15 (Owww pump. Not a lot of stretch here.)

Underhand Pulldown Machine (White)
35 x 12
25 x 14
20 x 16

HS Shrug Machine
3+35pps x 12
3+25pps x 13
(5 second contractions)
2pps x 10
1pps x 12

30 minutes stairclimbing.

384

dat lat spread.

385

[quote]fr0IVIan wrote:
dat lat spread.[/quote]

Haha… it was a pretty shitty picture, but I did have a pump. I feel like it’s getting better, though.

So, hadn’t lifted since Wednesday. Been playing it low-key. Kinda ate a bit much this weekend, but the magic of 'formin kept me pretty damn legit. This shit is got.damn.magic. I love it.

I’m going full steam ahead now. Watching the physique but not shying from food in any capacity.

Back on DC, and loving it again. This time I’ll actually do it the right way from the get-go, lolz. Did make some changes along the way as well.

[u]1A - Chest / Shoulders / Triceps / Back Width / Back Thickness[/u]

Hammer Strength Decline Press
3+15pps x 12 + 4 + 3 = 19
50 lb db x 80 sec

Seated Military Press (To Chest, Lockout)
125 x 9 + 6 + 2 = 17
Shoulder Stretch x 70 sec

Seated Overhead Tricep Extension Machine
300 x 11 + 6 + 3 = 19
30 lb db x 60 each

V-Grip Pulldowns (To chest, full stretch)
155 x 10 + 4 + 3 = 17

T-Bar Rows (Garrr… still too light. Boo!)
4+25p x 12
4+25p x 10
35 lbs on dip belt 60 sec stretch

25 pretty intense minutes of HIIT stair climbing.

386

Christ Almighty.

Days of fasts suck anyway, but they’re even worse when you’re leaving from your AM cardio and realize you forgot all your HumaPro at home. No time to go back. Boo.

So, I’m just going to rough it, legitimately unfasted. Probably not “optimal” or whatever is bro-ey, but whatever, I’ll get over it.

And, dog is apparently puking now semi-consistently. Terrific, another thing/bill to worry about.

/hungerventing

387

whattt my dog has been puking for three days. what’s going on here???

is ok broseph you’re only gonna lose 0.2 lb of muscle. stay strong

388

[quote]fr0IVIan wrote:
whattt my dog has been puking for three days. what’s going on here???

is ok broseph you’re only gonna lose 0.2 lb of muscle. stay strong

[/quote]

Yeah IDK man. He seems to be doing fine, and it was mostly clear so I’m thinking he was just drinking the fuck out of water too fast. I’ll still keep an eye on him. How’s yours doing?

And ha! I actually think I lost more like 1.0243 lbs, but I appreciate the heads-up!

So, man, today was roughish. Over the course of the afternoon and evening yesterday something started developing. It’s not a cold, but I think my sinuses and allergies start going INSANE. I’m obviously not use to the pollen and such here, as this is my first spring in Denver, but I know that in Michigan my allergies were a bit sensitive.

I woke up this morning (after a long, but pretty shitty nights’ sleep,) with swollen lymph nodes and an extremely sore neck, with a pretty farkin’ splitting headache. Did also have one of those “lumps” in my threat that hurt every time I swallowed, but it seemed to diminish today.

So, I wasn’t necessarily looking forward to leg day tonight. Still, managed to rebound pretty well and had a terrific day.

Although - when we got to leg press some older guy I didn’t recognize came in to do calf raises, which is fairly close. Fucking guy kept taking plates from the machine when obviously we were using them. Whatever. Didn’t even pay him any mind once, although I could definitely see him jockeying in the corner of my eye. whatstheproblemhomeboy

[u]1B - Biceps / Forearms / Calves / Quads / Hammies [/u]

One-Arm Seated Machine Curls
105 x 15 + 8 + 6 = 29 (Wow, +5 lbs and +2 reps from last time I did these.)

Rope Curls (Super tight form with huge squeezes and slow negs)
320 x 14
Stretch x 60

DC Standing Calf Raises
3+10pps x 12 (Terrific)

Leg Press (For quads - low and narrow stance. Toes mostly straight forward.)
8+10pps x 7
7pps x 21
Stretch x 60

SLDL
255 x 15
Stretch x 60

Then, there was a bit of a conundrum at the stair climbing area which I did not feel like dealing with, so I went with a smooth and surprisingly somewhat challenging 30 minutes of 15 degree stair climbing at 3.0 MPH.

Good day. Draft tomorrow - zomg. Going to be so hard not to get some kind of awesome food after a day of fast, and Draft day is for real one of my favorite days of the year. Oh well… sigh. Eggs and Ezekiel is fine, har har.

389

my dog’s fine… he couldn’t keep any food down for like 3-4 days, but I think he only puked a bit today instead of a whole pile, and he doesn’t seem weak or anything. he still sprints right out the back door when he sees a squirrel, which I think is no mean feat since he’s an 11 year old rottie/Gshep mix.

dude allergies are le suck. mine are tolerable with Xyzal and sinus irrigation but on warm days (read: high pollen count) I can’t be outside longer than fifteen minutes at a time. le sighhh

390

[quote]fr0IVIan wrote:
my dog’s fine… he couldn’t keep any food down for like 3-4 days, but I think he only puked a bit today instead of a whole pile, and he doesn’t seem weak or anything. he still sprints right out the back door when he sees a squirrel, which I think is no mean feat since he’s an 11 year old rottie/Gshep mix.[/quote]

Good to hear. IDK about the food down for 3-4 days, sounds like a nasty like bug or something. I would’ve been in the vet after two days, lol.

Blargh. I don’t know nothin’ about no Xyzal or… whatever else… haha. I got some generic sinus shit that has been utterly worthless.

Yesterday was a really bad day. Did my FMC, but continued to feel worse, worser, and worsest over the work day. Inability to swallow, pounding headache, and still swollen lymph nodes. Even on my second favorite day of the year… I couldn’t rebound. Was getting dehydrated because it hurt so badly to drink water, too. So shitty. Fasted like all day except for 8 eggs and some shredded cheese that I dominated around 5-6pm. Staved off temptation for pizza that the roomie had and offered to me. I could’ve used it, probably, but w/e. Leangains or something.

That being said… I was totally that guy this morning and called in to work. I just don’t think I could’ve finagled another day of working feel this way, yesterday was torturous and unproductive to say the least. Bummer, because it’s unpaid time off, but that’s how it goes. Considering I had all the same symptoms today, but with the added wonder joy of massive diarrhea bouts, yeah. Good day to call off.

So, of course, being the genius I am I won’t skip my scheduled workout. That’d be silly, right?

Yeah, no doubt. I fucking killed it, relatively speaking. (Still trying to get strength back, lolz. Slowly but surely.)

[u] 2A - Chest / Delts / Triceps / Back Width / Back Thickness[/u]

Incline Press Machine (Might not keep, IDK. Probably will lower the weight a touch next week.)
3pps x 8 + 4 + 3 = 15rps
50 lb db stretch x 90 seconds

Military Press Machine
185 x 12 + 5 + 3 = 20rps (Ok.)
Stretch x 90 sec

Rope Pushdowns
95 x (14+1) + 6 + 4 = 24rps
35 lb db stretch x 60 (ouch)

Dual Handle Pulldowns
140 x 13 + 7 + 5 = 25rps

V-Grip Rows
215 x 7
205 x 11
45 lb stretch x 60 (holyfuckowowow)

30 minutes of fairly SS stair climbing.

Massive Buffarito afterwards.

Probably going to get shitty tonight. God, what an asshole.

391

I want your lats sooo bad

392

[quote]Spidey22 wrote:
I want your lats sooo bad[/quote]

:frowning: K. I’ll trade some latz for some metabolism, plz.

But thanks, haha.

Fucking stupid. Yeah, I went out and got shitty last night. Waaay more than I should have if I were feeling “normal,” but I was definitely not over whatever this sick stint is.

Slept until around 8 this morning, until… BAM. Pukefest myself, just like StateChamp.

God, I fucking puked 8 times between 8 and 12:30. It was brutal. There was only some food in the first/first and a half puke, too, the rest was all bile. To make it worse, I had more fire diarrhea shooting out of my ass, too.

Goddamn.

I can’t do a THING right now. Can’t think about eating food, drinking HumaPro, drinking water, even more recreational activities. The world is gray to me at this point and I feel like a gigantic turd sandwich.

Hope everyone else is having a better Saturday.

393

Heyderp.

Yesterday my roommate and I randomly decided to embark on a 14er adventure. 14er = 14,000 foot peak in Colorado. There’s 54. They’re big and nasty and can take it the motherfuck out of you.

Unfortunately, the roommate started getting some nasty altitude sickness ~300 feet from the summit (well, 300 feet DOWN in elevation but a much further hike than that. Much more than it sounds.) So, we kinda had to head down prematurely. It’s insane how well I did, and was trucking much better than my 145-150 lb roommate. He blamed it on breakfast, blah blah w/e but man, I can tell all the cardio I have been doing has been pretty fucking money. That does mean, unfortunately, so far we’re technically 0 for 2 for submitting a 14er but we’re possibly going back to the original bastard that conquered ME last October, and doing a dual-summit push, where a ridge is connecting. Should be challenging and fun, as well as hopefully doable.

And then, go figure, he bailed out of legs today. Said his knees hurt (it happens for reals.) My knees hurt like hell too, but excuses are passé and I wanted to straight put in work. I think I did, for the most part.

[u]2B - Biceps / Forearms / Calves / Hammies / Quads[/u]

Straight Bar Cable Curls
260 x 15 + 10 + 6 = 31 (Wow, lol, +20 lbs and like +4 reps or something. Hmmmm…)

Incline Hammer DB Curls (lol at weight. I have a weird form and can’t go heavy, but it works, baleedat.)
30s x 10 + 1 (Actually too heavy, hahaha.)
Stretch x 60 seconds, really hurt today

HS Leg Press Calf Extensions
3+10pps x 12

Sumo HS Leg Press
6+10pps x 25 (Banged these fuckers out. Should have kept going but man, IDK. It was still really hard, haha.)
Strech x 90seconds!

Vertical Close-Stance Leg Press (Odd, hard, fuck.)
4+35pps x 6
3+25pps x 22
Stretch x 90

30 minutes SS stairclimbing.

2 cups brown rice + 8 oz 93% beef afterwards. Yummy.

Fast tomorrow. BOOOOO.

394

So, man, today was sweet and a bummer at the same time.

Yesterday, three minutes before I got out of work, I found out I got a promotion. Sweet… $2.00/hr raise.

Today was supposed to be deadlifts. But… what a bummer, I fucking tweaked something in my right lat while doing the shoulder stretches. Wtf, seriously. It gets so tired being a 70-year old man-boy. Yeah, had to cancel the DLs. Probably will ultimately still keep 'em in and try again next time I get here but we’ll see. Perhaps not worth the inevitable risk of injury. I’m truly realizing how genetically pre-disposed I am to them, haha.

Workout went fairly well, strength is just so SLOOOOW at coming back, it’s frustrating. I’m keeping my nose to the grind and patient, though. I was dieting insanely hard for a while, and hit a bottom. So, to be fair, maybe I need to give it some time. Plus, my first couple weeks running DC I was still in a weird spot diet-wise and definitely did not do myself any favors.

This morning I got two epic burritos from this place near where I work. Eggs, double steak, cheese, and green chili (one hot, one mild.) Fucking insanely fire.

[u]3A - Chest / Shoulders / Triceps / Back Width / Back Thickness[/u]

Decline BB (I definitely took these too fast. Third set felt good because it was slower. Noted for next time.)
210 x 10 + (3+1) + 3 = 16 (Although perhaps 9 on first, so 15 total. IDK)
55lb db stretch x 60sec

SHIPS
150 x (9+1) + 4 + 3 = 16
x70sec stretch… fucking tweakedmylatgay

Seated Overhead DB Extension
75lb db x 12 + 9 + 6 = 27 yes
35lb db x 60sec stretch

White Machine Underhand-grip Pulldown (So brutal)
1+10pps x 10 + (5+1) + 3 = 18

V-Grip Rows (From high angle) (Great form)
210 x 7+1
200 x 11
50lbs on dip belt hang stretch x 60 seconds OWOWOW

Stairclimbing:
2 min warmup
17 minutes HIIT
8 minutes SS
3 minutes cool-down

Hom, and a huge gnarly low-GI burrito that was amazing.

395

lol I expected death when I came in here and lo and behold, you’re puking and climbing a 14er, well done sir!

jells of your conditioning though. I did legs today and it was sorely apparent that my conditioning is SUCK.

396

[quote]fr0IVIan wrote:
lol I expected death when I came in here and lo and behold, you’re puking and climbing a 14er, well done sir!

jells of your conditioning though. I did legs today and it was sorely apparent that my conditioning is SUCK.[/quote]

Hahaha… man, legs can brutalize and humble anyone who thinks their conditioning is on. Be very happy you don’t have to do it at high altitudes! The difference since I’ve gotten in shape here has been tremendous. Cardiovascular health ftw. And yeah, lol, I need to for real start being more careful when I drink. I’m not drinking much at all these days and it hits much harder than ever before. Might stop drinking liquor. But beer is such a trap. Whatisabrahtodo

Today was wicked sweet. Paid day off, played Final Fantasy VII for about 5 hours. Slept for about 1-2 hours, too. Pretty unproductive but amazing. It was fucking TESTICLES HOT today. Took a quick trip to 7/11 to grab a pack of pop-tarts (strawberry omnomnom) for pre-workout, and my car thermometer was between 91 and 95. Brutes. Only 7% humidity and 10% dew point for the win. Desert climate and shit.

Thought the gym was going to be a sloppy bath, but nah, it was pretty cool. Fans were on blast and it was pretty empty, as most Fridays are. Interesting session overall.

[u]3B - Biceps / Forearms / Calves / Hammies / Quads[/u]

HS Preacher Curls
1+35p x 10 + 5 + 4 = 19 (Interesting. Lost 7 reps and only 2.5 lb increase.)

Pinwheels (NO body English whatsoever. Srs grinding set. 'mazin)
45s x 20
Stretch x 60sec (lower, delts were gnarly sore.)

Seated Calf Raises (FUUUUUU)
1+27.5ps x 10+2 (Goddamn, pussed out because stretch was so intense.)

Lying Leg Curls (Accidentally botched weight+reps big time. Supposed to be 15-30)
10 x 12
Stretch x 60sec per leg

Blue Power Squat (Facing In) (First time ever, fucking AMAZING)
4+25pps x 10 (Awesome. 410 lbs in plates, nice!)
3+35pps x 35 (Holy shitballs. Was grinding 10-20, and got this INSANE wind at about 20.)
Quad Stretch x 70

35 minutes! SS stairclimbing

Commence massive eating afterwards.

By the way, things are clicking right now. I’ve lost 5 lbs since stopping dieting, have been getting stronger (though obviously a way out from where I was, albeit 30-35 lbs lighter,) and definitely have kept some size here. Abs/intercostals always visible. Cooleo.

397

What a weekend. Suppose to go 14’ing this weekend but nope, there’s a shocker: the mountains are too goddamn crazy/snowy/blizzardy. Sweet.

Roommate/training partner couldn’t go today because of important other commitments. Not bummed about doing things by myself, but something extremely awesome happened in turn. It was as follows:

***Seated overhead tricep extension machine. It REQUIRES someone to help you on the first rack, especially since I was 5 lbs away from the entire rack. Went over to these three guys, one of which was bigger and older training the two others. Asked them if anyone could help me with that first rep. Trainer guy said no problem and came over. Helped me up, and I started repping out well. Well, after I pretty reached near failure, he started gently helping me slightly at the bottom of the reps, still going deep. I wasn’t even counting at this point since stuff was so not-DC, but I didn’t care. THEN, he started forcing me to hold the handle at the top and yelled “Squeeze! Pump the blood into there baby!” or something close to that effect, lol. Then he’d make me do a negative REALLY slowly and would catch me at the bottom, and put it back up. Probably did like 30 reps total, 15 of the first 2 kinds and then 10-15 more of the insanely brutal stuff he was doing. Patted me on the shoulder, told me I had a new thing to try and complemented me on the set “big guy.” Pretty sweet!

[u]1A - Chest / Shoulders / Triceps / Back Width / Back Thickness[/u]

HS Decline Press
3+20pps x 9 + (4+1) + (1[liftoff] + 2) = 15 true reps.
No 55-lb dbs, so I did 50 lb db stretches x 100 seconds. OW.

Military Press (Lost a shit load of reps, but went WAY wider than normal. Shouldn’t have fucked wittit.)
125 x (9+1fail) + 2 (fatigued as fuck) + 3 (closer grip) = 14
Stretch x 60sec

Seated Tricep Overhead Extension Machinbe
305 x TRICEP FUCKING RAPE DEATH!!!
35lb dbs x 70sec on right, like 15-20sec on left (fucked up shoulder out of position, not good today)

V-Pulldowns (Strict, full ROM)
155 x 12 + 5 + 4 = 21 (+4 reps, yeah buddy)

T-Bar Rows (WITHOUT straps, which is a huge handicap for me with the CT.)
4+35ps x 8 (yeah!, squeeze the fuck out of last rep)
4+25ps x 12 (yeah!.. cool.)
“Doorknob” stretch on corner of lat machine x 90seconds (no wraps, will not do hanging stretch without/cannot)

Intense stairclimbing. 15 all-out brutal minutes, 15 pretty tough SS.

Forgot BCAAs + HumaPro for peri-workout shit, oh well. I’m eating orange slices pre/mid workout now. Like, candy orange slices. Cheapest and most awesome peri-workout nutrition ever.

398

Hot damn!

[u]1B - Biceps / Forearms / Calves / Quads / Hammies[/u]

Seated One-Arm Machine Curls
110 x 15 + 8 + 5 = 28 (+5 lbs, -1 rep)

Rope Curls (Strong emphasis on forearms)
320 x 15 (+1 rep… Hmm.)
Stretch x 60

Standing Calf Raises
3+7.5pps x 12 (Amazin’)

HS Leg Press (Low and close)
8+10pps x 8 (+1 rep)
7+5pps x 22 (+10 lbs, +1 rep)
Stretch x 60

SLDL
255 x 18 (+3 reps)
Stretch x 120sec per leg

30 minutes of SS treadmill - 3.6 MPH @ 9.0 degree incline

399

I am disappoint. you seem well, not dying or anything, no 14’er. boo.

lol jk. good to see the weight-smashing continue.

ps did old guy get your number

400

[quote]fr0IVIan wrote:
I am disappoint. you seem well, not dying or anything, no 14’er. boo.

lol jk. good to see the weight-smashing continue.

ps did old guy get your number [/quote]

Well, hell, fear not! Good sir, last night I went a little crazy on the food. Nothing too bad by any stretch of the imagination, but I had like ~1,000cal worth of almonds, beef, and then a very sizable portion of Skippy Natty Honey PB (oh yeah,) and like 16 cheese sticks. Lol. First time I’ve even come close to “binging” in a LONG time.

Oh well, fuck. Woke up late today because my alarm was cased underneath my pillow, so I actually went for a goddamn JOG this morning. Blah, fuck running. Shit is lame.

***PS, I could run like a goddamn Kenyan this morning. Shit load of stamina, so at least that’s cool.