Doug's Long Yet Distinguished Log

Training Training Logs
41

08/19: Bleh

To make sure I’m freed up for what looks like many Labor Day weekend festivities, I’m moving up a bunch of training so I get everything in.

A. Bench: 205x4,215x4,225x3,215x4,4

Yes, I’m well aware of the fact I’m benching more than I’m squatting during these sessions thank you very much.

B1. Incline DB Bench: 70sx8,8,7
B2. Cable Rows: 120x10, 130x8,8,8

Yoke Superset
C1. Prone Y Trap Raises: 5sx12,12,12
C2. One Arm DB Shrugs: 55x12/side, 65x12/side,12

Why the one arm shrugs?

  1. Upper trap work, which I need.
  2. Grip work, which I really need.
  3. Have to keep the trunk stable, which I really really need.

Was going to blow off the cardio, but wound up doing my 10 minutes at a slightly faster clip. I’m glad I did because I felt way better.

42

Ok, today begins the adventure of using the 11-T product along with training. First I’ll post my up to date stats, pics, and finally why I’m burning through cash on the latest and greatest supplement.

Height: 6’2"
Weight: 217.5lbs
Chest: 44"
Waist: 39" (holy schnikies!)
Around upper gut: 39.5"
Thigh: 24" (same)
Calf: 16.5"(r) 16.25" (l)
WMDs: 16: (same)

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Front, with the shape of Fedor and none of the skill. :frowning: Anyway, in all seriousness I decided to take this stuff because of the cortisol control attributes. I’m a total hypochondriac and worry about everything so I know my cortisol is sky high. If this stuff can help keep it under control, then maybe I’ll make some progress in getting leaner while gaining some strength.

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From the side. Eh, not quite as bad. I actually look a little better now because I did some manscaping right after taking the pics. I did that to make sure the 11-T went on my skin and not any part of my whispy body mane.

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First impressions:

The 35 sprays barely takes a minute or two, and I covered maybe 50% of the available area without overspray. I’m thinking I’ll hit the parts I didn’t get to tomorrow morning.

I feel a little tingly, but that can also be attributed to the freshly trimmed-down hairs. There’s no real change in my mood, but I’m tired as hell and didn’t really expect anything drastic in that department.

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08/21: Felix Felicius

Boy, today was just incredible. Nothing really remarkable happened, but I was feeling good from the time I got up until now. I don’t know if it’s a placebo effect or if the 11-T really is working, but I don’t care because I feel grrrreat!

I couldn’t wait to get into the gym today.

A. Trap Bar Deadlifts: 225x7, 245x7, 255x7,7

B. Front Squats: 135x6,6,5,6

C. One Leg Back Extensions: 4x8.side

D. Pallof Presses: 70x7/sidex3sets

10 mins incline treadmill @ .1mph faster than before. Gotta progress yo.

I was going to do the front squats first, and then rack pulls but all the racks were occupied, and by that I mean two guys were deadlifting in two of the racks and one guy was squat rack curling.

While the deadlift is a fantastic exercise, it really isn’t one that necessitates a rack so I have no clue why those d-bags were using it. Yes, they’re bags of douche because they were in my way. I’m Doug Adams and I approve this message.

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08/22: Tread Carefully

A1. One Arm DB Push Press:
R- 60x6,65x6,60x6,6
L- 60x5,65x5ish,60x6,6

A2. Neutral Grip Pullups:
BWx6,7,BW+10x5,BWx5

B1. One Arm DB Row
80x8,8,8

B2. Band Pushups
Purple bandx8,8,7

C1. Seated DB Extensions
5x10,8,9

C2. BB Reverse Curls
50x8,10,10, 45x14

D. Pushup Hold
1x45sec

I think I may have to come up with a different movement instead of the push presses because my left shoulder isn’t very happy with me right now. I’m thinking perhaps one arm DB bench or floor presses. I’ll see how it feels next week.

I wasn’t quite as giddy today, but I think that’s because I went without a Spike drink. My mood was still pretty good though.

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08/24: I Can Quit Whenever I Want

After making myself cry loosening up my left pec and trap with a lacrosse ball, I headed off to the gym this morning. I like Sunday mornings because it’s so dead in there.

A. Box Squats: 4x4 @ 205
B. Straight-ish Leg Deadlifts: 4x7 @ 145
C. Walking DB Lunges: 3x5/side w/ 50s
D. Lying Leg Curls w/ Slow Eccentric: 45x8,8,7
E. Kneeling Cable Abs: 70x25, 90x20, 100x20

I’d like to go up in weight on the squats, but I really like the feeling I’m getting by using this lower box so I’ll stick with it. My form was way better than last week, but still needs improvement. I axed the side bridges because my left shoulder is still a little tender and the bridges never make it feel any better.

As for the 11-T, I’ll say that after that first euphoric day I haven’t had that same “high” when using it. I guess I have a slightly better understanding of what crack and ecstacy users go through, chasing that first high. lol…

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08/25: How Not To Take It Easy

My left shoulder has still been a little stiff and I’ve been benching pretty much 2x/week for the past few months. Perhaps a good time to take a break?

Naaaah.

A. Bench: 205x4, 225x4, 215x4,4
B. Slight Incline Neutral Grip DB Bench: 3x6 w/ 75s
C. Cable Rows: 4x8 @ 130
D1. Prone Scap Raises: 3 sets x ?
D2. One Arm DB Shrugs: 3x15 @ 65

I made the following adjustments because of the shoulder:

  1. Moved bench grip in a c-hair to help stay tighter.
  2. Did straight sets instead of the supersets on the 2nd and 3rd lifts.
  3. Took more time overall betwixt sets.

After rolling the left pec and trap/rhomboid (OOOWWEEE!) and some ice when I got home, the shoulder feels ok, but not 100%. I can move it through full ROM, but I get some discomfort. I think I’ll be changing a couple of the lifts on upper days for the next few weeks to help get things fixed, namely…

One Arm Floor Presses instead of push presses and prone shrugs instead of 1 arm shrugs to get those traps working better.

In 11-T news, I can see my arms getting a tad leaner, and a little bit in my legs too. Unfortunately, the super giddyness seems to have gone away. :frowning:

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08/26: Fixerupper

Since my shoulder is still feeling funny, I decided I’m going to once again follow a shoulder rehab protcol from Diesel Crew. Here’s the youtube link that shows the whole process:

This seemed to help me several months back when my right shoulder started bothering me. Here’s what I did today.

DB Retractions: 3x10/side w/ 20
DB Protractions: 3x10/side w/10
Dynamic Sleeper Stretches: 3x12/side

The protractions give me the most trouble because I have a hard time feeling it in my serratus. Just have to keep working I guess.

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08/27: cough wheeze

Had a dentist appointment this morning where of course the dentist (aka guy who does nothing but look) tries to sell a bunch of dental work I don’t need. This bothers me more than most people because I’ve never needed a filling my entire life, yet the dentists always try to put the thought in my head that I either need or will need an assload of work on my teeth. Fuckin’ sheisters.

Anyhoo, I decided to head off to the gym for some shoulder crap and lower body lifting.

Shoulder Crap
A1: DB Cuban Press (minus the press): 3x10
A2: Miniband External Rotations: 3x10/side
A3: Miniband Pullaparts: 3x10
A4: Miniband Dislocates: 3x10
A5: Miniband Overhead Pullaparts: 3x10

I slacked off on the tension for the pullaparts to get a better contraction in my traps. It seems to have helped. On to the regularly scheduled programming.

A. Front Squats: 135x6, 145x6,8
B. Rack Pulls From Knees: 255x7, 265x7,8
C. One Leg Back Extensions: 4x8/side
D. Pallof Presses: 3x8/side w/ 70

My headbone just wasn’t into this session. Perhaps I’m too self conscious with my shoulder (it’s not THAT bad), or maybe I’m not eating enough. It could also be due to not taking enough days off. I don’t know. What I do know is the numbers are either staying the same or going up, so it’s not that big a deal.

Off to Long Horn Steakhouse tonight for din din. If you ever go, get the shrimps 'cause they’re the poop!

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[quote]Doug Adams wrote:

Starting measurements
Height: 6’2"
Weight: 217.5lbs
Chest: 44"
Waist: 39" (holy schnikies!)
Around upper gut: 39.5"
Thigh: 24" (same)
Calf: 16.5"(r) 16.25" (l)
WMDs: 16: (same)
[/quote]

Ok I took some new measurements today to see how I’m doing so far.
Week 1 measurements
Height: unchanged
Weight: 219.4 (up 1.9 pounds)
Chest: 43" (down 1")
Waist: 39" (unchanged, damnit!)
Upper Gut: 39 1/2" (double damnit!)
Thigh: 23 1/4" (down 3/4")
Calf: Unchanged
WMDs: 16 1/8" (up 1/8")[/quote]

Week 2 measurements
Height: unchanged
Weight: 221.2 (up 1.8 from week 1, up 3.7 total)
Chest: 42 3/4" (down 1/4" from week 1, down 1 1/4" total)
Waist: 39" (unchanged)
Upper Gut: 38 1/2" (down 1" total)
Thigh: L-23 1/4 (unchanged) R-23 3/4 (down 1/4" total)
Calf: 16 1/2" both sides (up 1/4" on left)
Pythons: 16 1/4" (up 1/8" from week 1, up 1/4" total)

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08/28: Wakey Wakey

Got home later than usual last night and was dog tired so I could only look at the bare essentials online. Of course by that I mean porn.

Shoulder Rehab work
A1: Scapula Pulldowns: 3x10 w/40
A2: Overhead Shrugs w/ Oly Bar: 3x10
A3: Scap Pushups: 3x10

I noticed one problem I have when doing rows and pulldowns, which is arching the low back way too much. Bracing my abs seems to help a lot in getting the feeling I need in my upper back.

Shoulder Ruining Work
A1: Overhead Presses R-65x6,6,5 L-30x8,10,9
A2: Cable Rows: 80x15, 80xsuper slow 8,8
B1: One Arm DB Row: 70x8,9,9
B2: Regular Old Pushups, Super slow: 10,8,8
C1: EZ Bar Reverse Curls: 3x8 w/ 60
C2: Prone Blackburns: 8,6

The theme for this session was to reenforce proper form on any movement that either bothered my shoulder or could contribute to bothering it, and then hammer the right side presses and curls. I wanted to do more reps of those blackburns, but my traps/rotators/whatever else were toast at that point. I got a nice pump (or cramp, lol) in my lower traps for the first time in forever so I say mission accomplished for the day.

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Glad to see that the shoulder isn’t holding you back.

I’m jealous that you have a gym that’s open on Sunday mornings lol.

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[quote]IronAbrams wrote:
Glad to see that the shoulder isn’t holding you back.

I’m jealous that you have a gym that’s open on Sunday mornings lol.[/quote]

Thanks. Yeah it’s one advantage to lifting at Gold’s. The shoulder definitely isn’t getting any worse, but it’s going to take awhile before it gets better.

08/30: The Short Bus Edition

Shoulder Stuff
A1. Prone DB Shrugs: 40sx10,10,10
A2. Prone Ys: Armsx10, 2.5s x 10,10
A3. Prone Internal Rotations: Armsx10,10,10

After all this time, I finally realized I was doing the prone Ys wrong. When lifting my arms up I’d move my scapulae up instead of back and down. No wonder my shoulders keep giving me shit. Oh well, now I know. On to lower body.

A. Box Squats: 205x3,3,3,3,3,3, 195x3,3
B. RDLs: 145x7, 150x7, 155x7,7
C. Walking DB Lunges: 50sx 5/side,5,6,6
D. Lying Leg Curls w/ slow eccentric: 45x8,8,8

I was a total bumblin’ stumblin’ mutt when doing those squats. The bar wouldn’t sit on my back correctly, I couldn’t get my hips working right, couldn’t brace my abs, and basically couldn’t do dick. However, when looking at the log here I did do more total weight than the two previous sessions. And these seemed to knock the cobwebs off in time for some really good sets of RDLs and lunges.

I totally forgot to do abs and cardio today. These things happen. Now it’s time to get ready for a fun filled couple of days!

56

09/01: Happy National Bench Labor Day

For some reason I thought people would still be all up in their Labor Day plans and not in the gym, but no. It was packed and everybody was benching today. Thank Jeebus this is the last day I’m benching on Monday.

A. Speed(ish) Bench: 10x3 w/ 135
B. One Arm DB Floor Press:
(R): 70x8, 75x8,8, 70x8
(L): 70x8, 75x8,7, 70x8
C. Cable Rows: 130x10,10, 125x10, 120x10
D1. Prone Ts: 2.5s x 12,12,12
D2. Pushup Holds: 3x30sec
D3. Plate Halos: 25x8,8,8

I was less than amused during the floor presses because some guy benching nearby had a runaway drink bottle that got stuck under my arm during a tough set. The good news is the shoulder stuff is definitely helping in turning on the upper back muscles, especially those pushup holds. The shoulder feels a little better so I should be back to normal before too long.

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09/03: Donezo With 11-T (for now…)

I’ll post pictures, stats, and thoughts in my next couple posts, but first it’s training from yesterday.

A. Trap Bar Deadlifts: 225x7, 245x7, 255x7,7,7
B. Front Squats: 135x6, 145x6, 155x6, 135x6,6,6
C. One Leg Back Extensions: 4x8/side
D. Pallof Presses: 60x8/side, 70x8,8

This was a nice jump from two weeks ago, and I felt it this morning. Well, it was either that or some magical truck ran me over in my sleep because I felt velcro-ed to the mattress this morning. I had to go with the trap bar deads again because all the racks were occupied when I made it to the weight room. Then nobody thought it was worth the effort to put anything away after they were finished, including a guy deadlifting who told a group of guys to put THEIR weights back. How does someone chastise others for something, and then they do the same damn thing? I don’t get it.

I made a small change in form on the extensions, where I bent my knee a little bit instead of keeping it locked out. This seemed to help make the hamstrings work harder. It also seems like the shoulder rehab stuff I’m doing is helping with the Pallof presses. Keeping my shoulders where they’re supposed to be is making me feel this even more in my abs and obliques.

Now I just need to make it through today and I get 3 days off, and to help I decided to make it a double barreled Spike Shotgun day.

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Final (for now) thoughts on 11-T

It’s funny how personal feelings on results don’t always line up with hard data. At first I felt really bummed that my waist measurement didn’t go down any. Reason for that was because of the cortisol control characteristics of 11-T combined with what I’ve read about Poliquin’s Biosignature measurements. From what I’ve read about biosignature it claims fat around the navel is mostly due to cortisol being out of control. With my stressful commute and other factors, I figured my cortisol was going bonkers, and that 11-T would help get that problem area sorted out. No, I wasn’t expecting it to disappear, but I did expect it to go down a little bit.

Some may read that as me calling the product a failure, but that’s anything but the truth. It’s more about me trying to self diagnose and then coming up with a hairbrained treatment program, one that I might add did not include going through a caloric deficit. Yeah, let’s have a few days with a steady diet of donuts, hot dogs, and Budweiser and then get a smaller waist. BRILLIANT!

Now that I’ve gottent that out of my system, here’s the many positives:

-All weights, reps, and sets went up from starting out until the end of the cycle. The log speaks for itself.

-Better attitude and mental focus in the gym. This could have either been because of the 11-T itself, or me telling myself I had to do more because I had “help” and shouldn’t waste the oppurtunity.

-Even though I was complaining about my waist, it did not go up at all even though I gained close to 4 pounds.

-The guns went up 1/4" in 2 weeks. Hey, I’ll take it!

-Chest and upper ab area mesurements went down. I had fat to lose in those areas so that’ll work for me too. Of course, the measurements had me wondering where the weight went, other than my arms.

-Way more vascularity in my forearms and lower legs.

So, what’s next? I’m going to take the recommended two weeks off 11-T and then remeasure to see where I am. After that, I’ll make a decision whether or not to try another cycle right away.

Will I buy any more 11-T if it becomes available? Yes, and that’s taking into account the fact I have about 1/4 left of one bottle, and 3 more unopened.

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Hmm, “after” front photo didn’t work the first time. Let’s try again.

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Nice work, Doug. If all the training logs looked like this I would live on this forum.