The Phoenix/Dark Knight/Countrylifter Rises

[CountryLiftin]

Well looking back I think it's clear I have made progress. In about 5 months I have added around 7 pounds of mass, I would wager around 6 of it is muscle. My I have seen improvement across my lifts and have made a lot of progress with my low back pain. My squats and deads have improved and I have achieved an increased focus on form. My bench has also increased as well. All signs of a solid recomp. I plan to continue what I have been doing but really overhaul my diet this next semester of school, and try to increase focus on my form. I want to start working in some agility and speed work, and try to get more sleep. Those are my main focus points for the next year.

Yesterdays workout:

Day 7 2nd half C BW- 179

Tbar row (bar plus weight listed) - 50x7, 100x7, 150x7, 200x10,7, 150x10, 100x20

Bent over row - 135x 12UH 12OH 12UH

Cable Shrug - 15x15,15,10 all together

Shoulder raise - 20x7front, 7side

Pull ups 7OH

Abs- situps - 30+30

Low back xtn - 130x10

Hammer curls - 40x12

Stretch.

 

[CountryLiftin]

Day 8, Workout A. Body weight - 183

Rack pulls (6 inches off ground) 135x7, 225x2, 315x1, 415x1,3,5, 460x5, 225x7

Arnolds - 45x7, 55x7, 65x7, 75x5, 65x7

Smith bench - 90x7, 170x1, 250x1 (weird pec pain)

Did low back xtns 110x7 slow, sit ups on decline benc 25+25 reps.

Went back and did BB bench, tried to see what was up with my pec. It was at the insertion point for the upper pec, under the front delt. Really bad pinch, almost felt like a small tear there. Anyways, did bar x7, 135x10, and 185x10, and had no pain, so I called it a day. No need to push myself and end up with a torn pec... I think the angle on the smith machine just pinched something funny. Oh well. The Arnolds really hit me good, and between that and the pulls I got some good work on. Hopefully go a little more intense wednesday.

Really happy with those pulls, That is the first time I have ever done racks, and it was weird because I didn't have the floor to put the weight down on, and I am at my home gym and didn't want to piss off my boss/manager, so I was trying to set the 460 down semi light and it was killer, lol. Taking that bottom 6 inches off really helps I guess!

 

[CountryLiftin]

Day 9, B, BW - 182

Squat (full parallel) 135x10, 225x7, 320x5,5, 225x12, 135x7

Leg press - 410x5,5,10

Bent Row - 135 OH-10 UH-10

Pull up - 45lb OH-7 UH-7 BW OH-7 UH - 7

Lat PD - 210x12,10

Row - 170x10,10

Eat. Didn't really feel in the zone today, kinda out of it, got really tired at the end, I was just scrapping through. Not enough sleep or quality food the past two days, and weird diet/eating times, and went to bed at 2 last night. Just eh. Hopefully once I am back at school into a normal routine I can fix up my eating/workout/sleep times back to what they should be. Overall not a bad workout. The squats were killing whatever I have strained in my back that is still bothering me. I tried all kinda of arm position and bar position. Elbows back and wide grip was the best I found because I could get some the weight onto my rear delts instead of all into my traps.

 

[y0lked]

Need jeep pics ASAP bro. Your fuking strong man. I'd love to do agility work with you one day.

Keep me posted on the Natadrol. I'm starting on the 15th after I get back from SD

 

[CountryLiftin]

I love agility. I can't wait to work it back in. My lower back has been feeling better than ever since I hurt it. Just need this shoulder/ trap thing to go away.

Good workout today.

Day 10 workout C. Body weight 185

Bench press. 135x10 185x7 225x1 245x6 255x3 245x5 225x6

Decline db press. 80x10,10

Cable fly 5x7, 4x12

Db rows. 85x7,10,10

Lat pull down 210x7 250x7 290x8 210x10

Tri cable extension. 8x12 over super set w/ 12 under.

25 sit-ups on decline bench.

Stretch.

 

[CountryLiftin]

Jeep pics:
And axle coming along.

 

[CountryLiftin]

I don't understand how I weighed so much today. Didn't eat much at all, I had to go to work at 5AM so I was on like 4.5 hours of sleep, and I was feeling kinda iffy all day. Then pulled out that awesome workout. Been hungry all night. Hunger is definitely a noticeable side affect of Natadrol, I have always felt it. But man I just wana keep eating and eating. I am worried about getting a little too much on the belly so I am trying to keep it clean, but at the same time I am sick of eggs ( I know, it's evil, but 2 meals a day does get old, especially when I am doing 3 whites 1 whole.) So anyways I just keep eating. I got some chicken for tomorrow. I actually looked dried out today so I was surprised to weigh that much. I also think I am pissing more than I drink, which is a lot for both. I don't know how. I definitely feel the natadrol kicking in good now, got the formadrol coming in and it's gona treat me good.

Doing some welding tomorrow, So It's gona be sorta like a workout as in I am lugging my axle around, grinding, basically just working. So a little something active for my off day. I head back to school sunday and class starts monday. FFFFF. I already have my sights on summer.

 

[CountryLiftin]

Day 10, Workout A Body weight 183 even.

Deads(full) - 135x7 225x3 315x3 365x12 405x8 455x3 315x3 135x7 (then I hulked up and curled it for 2 reps, lol. I haven't been able to strict curl 135 in over a year...

BB Bench - 135x7 185x7 225x8,6 205x10 (was really beat from deads, and fizzled out)

DB press - slight incline, 60x12,25

Fly machine - 90x10,10 (felt awesome)

Leg press (very deep) 315x10,10 (burnt like hell, good hell)

Stretch.

Good workout overall, I had very little left in the tank after those deads... My max post injury was 445x1. I just added 10 lbs and 2 reps to that. I am going to go for 500 in a week or two.

Still have pain in my trap/rhomboid. Been heating and stretching a lot. Isn't helping. I think I need rest. Been stretching my neck/traps and back a lot, gently.

 

[CountryLiftin]

tues - tris BW 184.8

OH xtn - 60x10, 80x10,12,10

DB bench - 45x10, 80x15,11

cable pushdown- alternating OH/UH - 8x12,12, 10x15,10, 8x20

DB skulls - 25x10 35x7

dips - 15, 15

core work




Wednesday - Day 11 workout B BW-184

squat - 135x7, 225x12,12, 315x3

bent row - 135 OH x 10, 155x12 UH 175x12 UH

Lat pulls - 8x7, 12x7,7

cable T bar row - 10x7, 12x7

power leg press - 400x7, 450x7, 500x7

stretch

 

[y0lked]

For some reason I'm just loving those workouts!

 

[CountryLiftin]

Thanks bro. Seeing awesome growth. Only 9 caps of natty left though then formadrol for a month.

Okay so mixed worked outs lately. Today was mainly chest (first) and took it easy on my pulls to try and recover since I have been going so heavy and frequent today. I have really been working on form and it's paying off.

Day 13 A. This was today, monday the 14th. Bw- 183
BB bench. BarX7. 135x7,7 225x1. 245x7,7,6. 225x 9,7

Db bench - 80x15, 13, 12

Rack pulls - 225x5 315x5 405x5.

These pulls were high but as low as my power rack allowed at school. Pissed me off. Did tris of pulley but it's on the heavier puller than I usually use. 8x10 10x5. Then and quick.

Ate good. I hve been eating really well lately. Trying to keep it clean at school.

Last week:

Thursday: BW 183.5
seated hammer curls 35x7, 45x7,7
abs - leg throws, leg hang/lifts, situps, low back xtns.
sprints at 12 or 12.5 mph on treadmill 60sec 45, 30, 15 ( all times AFTER I was up to speed which took about 20 seconds)
jump leg lift pull up agility workout x7
stretch

Did this for some speed and core and assistance work. Plus I just wanted to be in the gym

Friday: BW-184

Bench -warmup, 135x7, 225x1, 275x1, 295xFAIL, FAIL, 245x4, 225x8

DB Bench- 80x12,11

cable fly- single, 4x7,7,12

tbar row 50x7, 150x10, 175x7, 100x20 (good pump)

lite shrugs 135x7,7

AU pullups OH 10, UH 10, +45 OH 10, UH 10

back xtn
stretch

disapointed I missed a new max, it's the only time I have failed in the past few months though so I guess it in a way is a good thing. I need to keep killing my chest. I didn't have a very good spotter and he didn't do well unracking me (actually hurt me) but it's whatever. Not gona shift the blame. I didn't get it plain and simple. Maybe a different day I would of. I feel like I made up for it today in bench though.

 

[y0lked]

maybe you werent warm? you really only did 2 reps before attempting the max. I usually like going bar x 20, 10, 3, 2, 1, 1, max. Everyone warms up different but you think that could have been the cause?

 

[CountryLiftin]

maybe you werent warm? you really only did 2 reps before attempting the max. I usually like going bar x 20, 10, 3, 2, 1, 1, max. Everyone warms up different but you think that could have been the cause?

Eh, I do too much or I get worn out and I didn't have a spotter til the 295. No bump. Etc. I felt ready for it. But that could have been it. I did do a few sets before the 135 aka "warm up. Some stretching push-ups and iso work to prime my chest. I wasn't feelin bad but I wasn't feeling good. Now today I was on. I'll try it again in a few weeks. Maybe next Friday. No big deal. Matched my old PR for reps today so I know I'm not far off my 1RM.

I do tend to warm up pretty fast. I figure I have more energy on tap. A lot of guys over do it on warm up. You'll noticed on my deads I hop up fast as well.

 

[y0lked]

Eh, I do too much or I get worn out and I didn't have a spotter til the 295. No bump. Etc. I felt ready for it. But that could have been it. I did do a few sets before the 135 aka "warm up. Some stretching push-ups and iso work to prime my chest. I wasn't feelin bad but I wasn't feeling good. Now today I was on. I'll try it again in a few weeks. Maybe next Friday. No big deal. Matched my old PR for reps today so I know I'm not far off my 1RM.

I do tend to warm up pretty fast. I figure I have more energy on tap. A lot of guys over do it on warm up. You'll noticed on my deads I hop up fast as well.

You know your body. I take a long time to warm up so maybe thats just me. Hopefully gainz through formadrol???!!

 

[CountryLiftin]

You know your body. I take a long time to warm up so maybe thats just me. Hopefully gainz through formadrol???!!

Well I already set new PRs in everything on natadrol ( post injury PRs) I was just going for a little extra in bench. Lol. Forma is real good.

 

[y0lked]

Well I already set new PRs in everything on natadrol ( post injury PRs) I was just going for a little extra in bench. Lol. Forma is real good.

Still waitin on teh n0ods

 

[CountryLiftin]

Still waitin on teh n0ods

I tried te other day. My app is gay... I'll see.

 

[CountryLiftin]

A few weeks ago 3-4 or maybe 5. Halfway through cycle. I think I look a little better now. And Food. Mmmm.

 

[y0lked]

Lookin big man! You got that stockyness don't you? That's some food porn if I've ever seen any!

 

[CountryLiftin]

Lookin big man! You got that stockyness don't you? That's some food porn if I've ever seen any!

Thanks bro. I'm up 4-5 pounds on that. I can't gain weight on school food for some reason though. So I lost a few when I got back up here. I decided to try and eat super clean up here this semester.

I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.

 

[y0lked]

Thanks bro. I'm up 4-5 pounds on that. I can't gain weight on school food for some reason though. So I lost a few when I got back up here. I decided to try and eat super clean up here this semester.

I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.

yea thats a downfall isnt it? soo glad i have wholesome homecooked foods every day. do you have a durastic before and after from natadrol? would be cool to compare our cycle results side by side.

damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.

 

[CountryLiftin]

yea thats a downfall isnt it? soo glad i have wholesome homecooked foods every day. do you have a durastic before and after from natadrol? would be cool to compare our cycle results side by side.

damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.

I wouldn't say drastic. I didn't look bad before an I have been eating for a lean bulk so I'm not all cut up. The number comparisons for the lifts and my weight gain are pretty impressive however. I'm gona try and do a little write up when I get a chance.

So my girl is now a member at planet fitness. I came with her today to show her some stuff she was wondering about. I'm hungover as heck and it sucks lol. I need to cut back on that a little lol. Anyways I'm really happy she's exercising again. She did soccer and basketball In hs but nothing in college now. So it's good. I'm gona hopefully work her towards a more fit lifestyle now and I'm really excited. Trying to her that " lifting bulks you up" for girls nonsense out of her head though.

 

[CountryLiftin]

I typed this up then sent it. The page said the token expired and I lost it all. Awesome. For short.

Body weight from 175-183 over 7 weeks.

Dead from 445x1 to 455x3

Bench from 275 to 285 and reps 225x8 to 245x7

Squat. I changed my form and decided to start going deeper. Worked back up to where I pretty much left off weight wise but with better form.

Over all I am extremely happy. Natadrol never disappoints me. Great sleep and rest on the generate.

 

[CountryLiftin]

I realized I need to update some old workouts I think.

I deadlifted 475x1 and then 500x1. Finally broke back over 500. That's a 60 pound gain in deads over 7 weeks. 25 more and ill tie my old PR. Awesome. Ended up with a lighter workout after that. I was really dead from the max, no pun intended.

At 182 pounds that's 275% of my body weight. Pretty solid.

 

[y0lked]

I realized I need to update some old workouts I think.

I deadlifted 475x1 and then 500x1. Finally broke back over 500. That's a 60 pound gain in deads over 7 weeks. 25 more and ill tie my old PR. Awesome. Ended up with a lighter workout after that. I was really dead from the max, no pun intended.

At 182 pounds that's 275% of my body weight. Pretty solid.

Damn that's some solid deadlift increase bro!

 

[CountryLiftin]

Damn that's some solid deadlift increase bro!

Yes sir it is especially at those weights. If I add another 60 id be really impressed. Haha. Well see. I slept in today, hopefully help recovery a little. Lots of carbs last night. I feel good so far.

 

[y0lked]

Yes sir it is especially at those weights. If I add another 60 id be really impressed. Haha. Well see. I slept in today, hopefully help recovery a little. Lots of carbs last night. I feel good so far.

carbs + sleep = deadlift money

 

[CountryLiftin]

I will be updating like 2 weeks of workouts with after pics soon. Sorry I'm slow life is hectic.

 

[y0lked]

How do you track your workouts?

 

[CountryLiftin]

How do you track your workouts?

Notebook like this for the past 3 years.

Pic won't attach actually. Just a small like 3x6 notebook.

 

[CountryLiftin]

I know I suck at updating lately, I have all my workouts and the end pics, just no time to actually sit down and type it out. Maybe tonight.

 

[CountryLiftin]

Life has a funny way of getting in the way of things. All my workouts are logged, but there is no chance in hell I am going to type them all up on here. I am starting my third week of my first rotation of 5-3-1, and I am looking into getting a little something something. I will be starting a new log just because this one is so unorganized and I haven't been updating.

 

[CountryLiftin]

Just wrote a long ass update and AM said I couldn't post cause it was timed out. Well sucks. I am lifting awesome on 5-3-1 and will start a new log when I start an erase/DAA stack I plan to get on within a week or so. That's the short version.

 

[y0lked]

Just wrote a long ass update and AM said I couldn't post cause it was timed out. Well sucks. I am lifting awesome on 5-3-1 and will start a new log when I start an erase/DAA stack I plan to get on within a week or so. That's the short version.

Nice, erase DAA for that dry look?

 

[CountryLiftin]

Nice, erase DAA for that dry look?

Ya dry up a little bit and gain some lean mass. Plus I don't have the cash for anything big right now.

 

[y0lked]

Ya dry up a little bit and gain some lean mass. Plus I don't have the cash for anything big right now.

nice. ive heard good things about the erase. how come your not logging this 531?

 

[CountryLiftin]

nice. ive heard good things about the erase. how come your not logging this 531?

Lazy and busy with school mostly. I am gona try and post up the end of this first cycle. I am trying to get the hang of it, but already am liking it a lot. Have my deload week next week then will start the erase on the first week back, w/ the DAA. should be fun.

I like erase and think I am gona pulse it 3 caps workout days 2 off days, 1 in the am one mid day or 2 pre workout, and that will let me cruise for about 6 weeks, and 45 days of DAA or just over 6 weeks. Should pan out nicely.

 

[y0lked]

How do you have your 5/3/1 set up? Hypertrophy assistance exercises?

Careful with erase and the joint issues. Are you gonna take a joint supplement with it?

 

[CountryLiftin]

How do you have your 5/3/1 set up? Hypertrophy assistance exercises?

Careful with erase and the joint issues. Are you gonna take a joint supplement with it?

I've taken it 2 or 3 times before, so I should be fine. No joint assistance. I am doing triumvirate, with an extra 3 sets of another assistance added in on certains. Also started doing HIIT cardio (sprint repeats) as weather permits, like 2 days a week.

Reason I am pulsing it 3/2 on/off is to avoid the joint issues. If I need to I can get something, I have some cissus on hand etc.

 

[CountryLiftin]

Probably going to cheat and skip the deload on this first cycle of 5-3-1, mostly because I was blowing my 1 rep sets out of the water with more like 5-7 reps... I did my 1 rep of 430 deadlift for 7, did my 1 rep of 255 on bench for 5, and OHP got 5 reps of my 1 rep as well. Squats I think I hit 3-4 from the top of my head. They probably need the most work. I have seen a ton of progress, muscle development, and increased definition in my legs though the past month or two, and love it. Hard work on squats is really paying off.

Got my stuff in today. Debating if I should start it today... I think I will. I'm antsy. Get it built up in my system for monday right?

I have been holding a solid 180 body weight, honestly I think I am almost as strong pound for pound as ever, or damn close. Pisses me off to think how strong I would be now if I had never gotten hurt. But that's what life is about, and I think I am stronger and more determined now. I still have a lot of prime years to keep lifting, so I am not too worried.

One thing I was wondering about 5-3-1 is when I should go for a new max? I understand that Jim says focus more on new rep maxes then actual weight 1 rep maxes. However I still would like to shoot for a new max every cycle or two, particularly in Bench and Deadlift. I am really learning this program's basics and don't have the book, though I will probably buy it if I like it, and so far I am.

 

[y0lked]

Start it, don't be a bitch there's no time like now. I know some guys go for new 1RM at the end of each 4 week OR 8 week cycles whilst on 5/3/1 and I think as long as your not frying your CNS with maxes and failures you can do it as often as you desire (especially if your doing the proper deloading)

 

[CountryLiftin]

Start it, don't be a bitch there's no time like now. I know some guys go for new 1RM at the end of each 4 week OR 8 week cycles whilst on 5/3/1 and I think as long as your not frying your CNS with maxes and failures you can do it as often as you desire (especially if your doing the proper deloading)

Sounds good to me. I was thinking do the 1 rep of whatever my max is supposed to be after I go for my "new max". during the sets. make sense? during the 5-3-1 week.

Anyways I did start today. Felt good. hit 345x4 really solid reps. Like almost ATG. Pretty happy with that. It was supposed to be my 1 rep.

 

[y0lked]

Sounds good to me. I was thinking do the 1 rep of whatever my max is supposed to be after I go for my "new max". during the sets. make sense? during the 5-3-1 week.

Anyways I did start today. Felt good. hit 345x4 really solid reps. Like almost ATG. Pretty happy with that. It was supposed to be my 1 rep.

You might be a little fatigued after your 5-3-1 sets that you wouldn't get an exact max.... Didn't you say yourself you warm up quickly anyways? I'd just get my Max, on the last workout before the deload, then pound away at whatever you wanna do before the off week. Hell I've heard guys go in and get their max, foam roll and go eat lmao

 

[CountryLiftin]

You might be a little fatigued after your 5-3-1 sets that you wouldn't get an exact max.... Didn't you say yourself you warm up quickly anyways? I'd just get my Max, on the last workout before the deload, then pound away at whatever you wanna do before the off week. Hell I've heard guys go in and get their max, foam roll and go eat lmao

That's funny. I have no issues now with my any of my sets, like honestly the 5 and 3 are like warm ups for the 1... haha. I am sure after a few cycles it will catch up though.

I've never been big into the foam rolling. What do you think?

 

[Montego1]

That's funny. I have no issues now with my any of my sets, like honestly the 5 and 3 are like warm ups for the 1... haha. I am sure after a few cycles it will catch up though.

I've never been big into the foam rolling. What do you think?

Foam rolling is legit. Should try it.

 

[CountryLiftin]

Foam rolling is legit. Should try it.

I will have to check it out, maybe buy one and get my GF to roll me...

Was thinking it might help with my tight traps.

 

[Montego1]

I roll my back about three times a week. But the first time you try to roll your lats......well......enjoy that lol.

 

[y0lked]

I will have to check it out, maybe buy one and get my GF to roll me...

Was thinking it might help with my tight traps.

Don't you roll yourself? Lol

 

[CountryLiftin]

Don't you roll yourself? Lol

Like supposed to? I believe, but hey anything to set the mood...

 

[CountryLiftin]

New log time! I'll post a link!

http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

Looking at my starting pics, mid pics, and me now, I definitely made some solid progress on natadrol and just training natty the last month. Good stuff.