Angry Chicken's log

Training Logs
1

I can’t promise I’ll keep it current every day, but I’ll keep it current every week. I am ramping up from basically being on maintenance since the end of '07. I was just going to the gym twice a week if I was lucky cuz of my work schedule (I know, excuses, excuses…). These days I’m running a three day split of upper push/upper pull/lower body. Occasionally I’ll split it to chest, shoulders, tri’s/back, bi’s, abs/lower body to mix it up a bit. I’m hitting the gym 4 - 6 days a week (depending on DOMS - I’m still dialing in my volume), sprinting 2 days a week. If anyone thinks I’m fucking up, please feel free to chime in. Or not. Anyway, here is what I did today:

4/28/10
weight: 201
Back and Bi’s
Warm up - mobility work and shoulder shit (I have screws in my right shoulder)

Chins - 3x8
One arm DB rows - 3x8
Face pulls - 2x12

Standing BB curl - 3x8
Alt incline DB curl - 3x8

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

2

4/29/10
201 lbs.

Lower Body

Power clean - 3 x 3

Sumo DL - 5, 3, 1

Rack Pulls (knee cap height) 10, 15

Leg Press - 8, 12, 20

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

3

4/30/10
201 lbs.
Chest, Shoulders, Tri’s

I increased the volume a bit because I’m going down to see my son for his B-day this weekend and I know I won’t work out again until Monday

Dips - 3x10
Incline DB press - 3x8
Pec dec - 1x15

Push press - 4x5
Lateral raise - 2x15

Cable pushdowns - 3x10

Morning supps - 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

Big ass chipotle burrito with extra meat after workout - YUM!

4

what weights are you using? Post them too, it helps track progress. Also, if a stallling pattern is seen someone could point out some tips for you.

IMMORTAL

5

[quote]Ct. Rockula wrote:
what weights are you using? Post them too, it helps track progress. Also, if a stallling pattern is seen someone could point out some tips for you.

IMMORTAL[/quote]

OK

6

Monday
5/03/10
202 lbs.
Squat day

Mag Mob warm up

Back Squat - 135 x 8 sets of 3 ATG

Front Squat - 135 x 3 sets of 5 ATG

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

Tuesday
5/04/10
201 lbs.
Back, Bi’s

Chin ups - BW x 8, 6, 4…1
One arm DB rows - XX x 3 sets of 10
Face pulls - “X” x 2 sets of 12

Straight bar curls - XX x 8, 7, 5
Alt DB curls - XX’s x 2 sets of 8

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

7

Wednesday
5/05/10
203 lbs.
chest, shoulders, tri’s

Hammer incline - 135 x 10, 9, 6 (right shoulder “dislocating” in third set need to do more shoulder shit to strengthen that area)
Machine incline press - 110 x 10, 10

Seated DB press - XX’s x 10, 10, 10
Lateral raise - XX’s x 10, 10

Cable pushdowns - “10” x 15 “11” x 10, 9

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

8

give this a go for your shoulder rehab and building to help that pressing.

9

oh and

rofl, old man!!!

10

Thanks for the vid, Rock. I appreciate your input. I’ll give those a try. And you day will come, youngin’! LOL. I was pretty diesel before my surgery - I’ll see if I can have my Mom send me a pic of that time, I’ll put it up.

On another note, one of the members here was kind enough to point me in the direction of Alpha’s Work 2. I must say that it was pretty inspiring. I liked the idea of putting the complexes before and after the workout, so I started doing that yesterday.

Wednesday
5/06/10
202 lbs.
Lower body

Complexes. 8 reps each exercise without putting the bar down. 2 sets with just the bar, LOL (hey, don’t laugh!)
upright rows
power snatch
front squat
military press
back squat
military press
good mornings
bent rows

Power clean - 135 x 5, 135 x 3, 135 x 1

Sumo dead lift - 135 x 3, 135 x 3, 135 x 3, 135 x 1, 135 x 1
(I felt like I had more in the tank, but I don’t want to add more than 20 lbs a week for any exercise - at least until I see a better change in my body composition and feel stronger over all)

Rack pulls (just below kneecaps) - 135 x 10, 135 x 10, 135 x 10

Complexes. 8 reps each exercise without putting the bar down. 2 sets with the bar
upright rows
power snatch
front squat
military press
back squat
military press
good mornings
bent rows

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge Workout Fuel, 5g creatine (half before, half during)

Post w/o - Surge Recovery with one scoop Metabolic Drive, 5g creatine, 5g leucine, 5g Superfood

Friday
5/07/10
204 lbs.
Back and Bi’s

Complexes. 8 reps each exercise without putting the bar down. 2 sets with the bar
upright rows
power snatch
front squat
military press
back squat
military press
good mornings
bent rows

Chins, neutral grip - BW x 8, 6, 6

Bent over BB rows - 135 x 8, 8, 8
(had more in the tank here, but it’s the first time doing this exercise in a LONG time)

Biceps curl - ? x 8, 8, 6

Incline DB curl - ? x 8, 8

Complexes. 8 reps each exercise without putting the bar down. 2 sets with the bar
upright rows
power snatch
front squat
military press
back squat
military press
good mornings
bent rows

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Pre w/o - Surge Workout Fuel, 5g creatine (half before, half during)

Post w/o - Surge Recovery with one scoop Metabolic Drive, 5g creatine, 5g leucine, 5g Superfood

Notes - I’m feeling pretty good. The complexes bring a lot of intensity and really get my HR up and this carries through nicely to my work sets. I am beating the log book with reps or weight every time, so my progression is there. I’m kinda feeling like a pussy with the weight I’m using these days (almost half of what I did when I was 28 or so and on da roidz lol) but I’m leaving my ego at the door and being smart with my progression - the last thing I want to do is pull something, aggravate an old injury, or create a new one.

11

Hello neighbor :slight_smile: Good work upping the intensity!

12

[quote]mom-in-MD wrote:
Hello neighbor :slight_smile: Good work upping the intensity![/quote]

Howdy, neighbor! Thanks for stopping by! :wink:

now for the bad news: I woke up this morning coughing up all kinds of green shit and my epiglottis (the little “speed bag” in the back of my throat) is swollen so bad I can barely swallow anything . I visited my dear old Grandma in the nursing home yesterday for Mothers day, and I appear to have caught something pretty nasty. SHIT.

So, instead of going to the gym and spreading my germs, I’m going to stay home until I feel better (or at least until I believe I am not contagious - I don’t want to be THAT guy! No one likes a germ-spreader) and read up on some nutritional articles/logs and get a more solid plan for my diet.

Here is a sample of what I’ve BEEN eating:

Keep in mind, my “morning” starts around ten or so

Morning supps - 2 caps Alpha Male, 2 caps Rez-V, 3 caps Flameout

Morning shake: ~ 8-10 oz Milk, two scoops Metabolic Drive, 5g leucine, 5g creatine, 5g superfood, 4 raw eggs, a few oz of juice to “thin it out a bit”, ice

Meal 2: meat, chicken or pork w/ rice and cheese (aroz con queso - great taste, lotsa calories)

Pre w/o - Surge workout fuel, 5g creatine (half before, half during)

Post w/o - Surge recovery with one scoop anabolic drive, 5g creatine, 5g leucine, 5g Superfood

Meal 4: Meat, chicken or pork w/ aroz con queso and a salad

Meal 5: either more of ^ or a protein shake with milk, a tbsp of peanut butter, 2 scoops anabolic drive, leucine

As you can see, I’m getting five meals consistently, but I know I could be doing better with my diet. I’m sure I’ve greater than a gram of protein/lb of body weight, but I honestly haven’t done the exact calculation. So while I’m sick, I’m going to make an effort to dial in the diet better that what I’ve been doing.

Any suggestions would be appreciated!

13

Diet looks pretty good to me! What are your goals exactly? Hope you get better…

14

2448×3264 1.42 MB

[quote]mom-in-MD wrote:
Diet looks pretty good to me! What are your goals exactly? Hope you get better…[/quote]

Thanks, MIM. My goals are to get back to where I was when I was playing rugby seven years ago. In the attached pic I weighed 235 lbs (sorry about how blurry it is - I look a pic of a pic!). Keep in mind, I had a 34" waist in that picture - I was pretty diesel. I had some good numbers as well, I was more “go” than “show”.

I guess the trouble for me has been to maintain the intensity with out doing if FOR something. When I knew I was fighting for a spot on the starting team, it was a lot easier to motivate myself to get into the gym six days a week (shit, I was that asshole sprinting while dragging tires behind my back - before they had sleds and prowlers). I was very motivated and in very good shape.

The problem with getting old, is that I’m now a bit too broken up to do anything fun like rugby, MMA or even strongman or powerlifting type stuff. (three knee surgeries, two screws in my shoulder, herniated L5, broken C3 and C4, three surgeries on my hand that fucks my grip up on anything over 455 or so…) Gettin’ old is a bitch! Especially when you’ve played hard all your life. Now I’m not limping around or anything like that (unless the weather changes rapidly, LOL) but I guess I know that I’ll never be the “best” at any of that shit, so why bother?

Honestly, just as I was writing this, my bullshit self limiting belief detector went off…

Thanks, MIM - It’s time for me to do a gut check. I’ll get back to you about that question.

15

lol, glad I could help :slight_smile:

16

[quote]angry chicken wrote:

[quote]mom-in-MD wrote:
Diet looks pretty good to me! What are your goals exactly? Hope you get better…[/quote]

Thanks, MIM. My goals are to get back to where I was when I was playing rugby seven years ago. In the attached pic I weighed 235 lbs (sorry about how blurry it is - I look a pic of a pic!). Keep in mind, I had a 34" waist in that picture - I was pretty diesel. I had some good numbers as well, I was more “go” than “show”.

I guess the trouble for me has been to maintain the intensity with out doing if FOR something. When I knew I was fighting for a spot on the starting team, it was a lot easier to motivate myself to get into the gym six days a week (shit, I was that asshole sprinting while dragging tires behind my back - before they had sleds and prowlers). I was very motivated and in very good shape.

The problem with getting old, is that I’m now a bit too broken up to do anything fun like rugby, MMA or even strongman or powerlifting type stuff. (three knee surgeries, two screws in my shoulder, herniated L5, broken C3 and C4, three surgeries on my hand that fucks my grip up on anything over 455 or so…) Gettin’ old is a bitch! Especially when you’ve played hard all your life. Now I’m not limping around or anything like that (unless the weather changes rapidly, LOL) but I guess I know that I’ll never be the “best” at any of that shit, so why bother?

Honestly, just as I was writing this, my bullshit self limiting belief detector went off…

Thanks, MIM - It’s time for me to do a gut check. I’ll get back to you about that question.

[/quote]

Just found your log. Good for you for working hard for yourself. Fella you have been banged to heck and back! It shows that with hard work and effort you can rebuild it to be healthy and where you want to be.

The self-limiting thing, it is hugely powerful! I had never run 6 miles when I did my mud run, and I didn’t run the whole 6 miles (there were steep hills and obstacles, but I did so much better than I thought I would because I just did it. I wasn’t thinking if I could, I just knew I had to finish.

I hope you feel better soon. When I am sick I do love a toddy and a hot bath.

17

Have you recovered from your cold?

18

[quote]OctoberGirl wrote:

Have you recovered from your cold?[/quote]

Finally! I ended up on antibiotics! The good news is that I’m back in the gym as of today. The doc said I’m no longer contagious, even though I’m not 100%, I got my ass back in there. Also, I didn’t waste a lot of time while I was out, I read a shit load of other lifter’s logs and have decided to go to full body workouts for a while. Also checked out the nutritional section and made some minor changes to the diet. Nothing big, just adding another salad and getting some whey protein for the post workout (vs. the casine that I was doing)

Monday
5/17/10
206 lbs.

Complexes. 6 reps of each exercise w/o putting the bar down. 2 sets with 95 lbs.
Rows
Cleans
FrSq
Mil
BaSq
GM

Supersets

1a. Sumo DL 135 x5x5x5
1b. Military press 135 x5x5x5

2a. Pull up BW x5x5x4
2b. Dips BW x10x10x5

Complexes. 8 reps of each w/o putting the bar down. 2 sets with the bar.
Upright row
Bent over row
Clean
FrSq
Mil
BaSq
GM

Notes: Kinda felt like shit to start with and hit the wall after my second set of dips. Well, at least I got there.

19

I tried posting this in the Anaconda progress thread, but it said I didn’t have access. WTF? I just paid almost $300 I ought to have fucking access…

So while I have not been posting here, I HAVE been working out. Did Neanderthal no more and then Starting strength for the last six weeks.

My lifts are as follows:

SQ 135 X 3 X 5

BP 135 X 3 X 5

DL 135 X 1 X 5

PC 135 X 5 X 3

PP 135 X 3 X 5

Got Protocol 2 and did my first work out today. I broke two current workout PRs. This shit fucking WORKS!

I do Squat, Push, Pull + Accessory work 3 - 4 X a week.

BW 235 lbs. (was 205 six months ago)

BF 17% (calipers) (was 10% six months ago)

Diet ~4000 calories a day (~250g protein), Half a GOMAD, three big meals plus a protein shake.

Goal is to put on as much mass as I can until I start cutting in March.

I’ll post progress in 20 workouts.

Changed all my weights to 135 - don’t feel like dealing with TN BS

20

Front