Swollen87's training log

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    Swollen87's training log


    Just got my computer back up and running so i am starting a new log, mainly for myself, but also to open myself up to others opinions about what i could be doing different

    been training really hard lately, just finished pct, training natty for a while


    i already know that my biggest downfall is that i train TOO MUCH (overtrain)
    i love being in the gym so much that i wear myself down.... yesterday i did 225x20 rep squats till i was dry heaving

    so, if youre following, please dont hesitate to tell me to take time off- next week i will deload

    todays workout was

    flat bench
    135x10
    185x10
    225x10
    245x8
    275x6 felt weak, overtrained/flat

    incline db press drop set

    100 x 5
    65 x 10 no break
    30 sec break
    100 x 5
    65 x 10 no break
    30 sec break
    100 x 5
    65 x 10 no break

    standing cable flys supersetted w bw dips

    25x10
    15 dips

    30x10
    15 dips

    35x 10
    15 dips

    42.5 x 9
    15 dips

    overhead db tricep extention

    70x10
    90x10
    100x10
    115x8 (failed, again... felt weak)

    kickbacks

    25x10
    30x10
    35x10


    i was smoked ... lol
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html

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    dry heaving? **** son lol only thing like that i expierenced was when using trenbolone a, i overheated myslef and puked eveywhere at the gym, dry heaved for about 5 minutes.


    omg subd bish
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
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    Quote Originally Posted by schwellington View Post
    dry heaving? **** son lol only thing like that i expierenced was when using trenbolone a, i overheated myslef and puked eveywhere at the gym, dry heaved for about 5 minutes.


    omg subd bish
    YUH!! SCHWELL IS HERE

    lol i hear the tren is very hard on the cardiovascular system... im not ready for that OR the suppression yet

    my leg day usually consists of me and my brother, and two trainers from the gym AFTERHOURS .... with slipknot BLASTING on the gyms radio system

    the whole experience is, lets just say..... motivating
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
    •   
       

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    again, i was smoked today (still from those squats) DOMS kicked in hard

    todays workout i kept light

    power cleans

    135x15
    135x15
    185x10
    185x10

    shrugs hit these hard because i almost never hit them at all- usually only deadlifts
    135x20
    225x15
    315x10
    315x25 chalk

    arnold presses

    45x 10
    50x10
    55x10
    60x8 - something is really wrong here, my right shoulder is really banged up, not sure whats wrong, when i was bringing the weights together with my palms facing me (bottm of rep) it felt like it was going to pop

    front/side raise pre-exhaust

    25x10 25x10

    30x10 25x10

    35x10 30x10

    did some ab work and called it a day, this was by far my weakest i have been this year
    i think i can attribute this garbage to overtraining-tomorrow is the last day i will train this week

    I AM GOING TO FORCE MYSELF TO STAY OUT OF THE GYM FROM THURSDAY TILL MONDAY

    end of story...


    my favorite lift of all tomorrow, deadlift - OMG YUH CANT WAIT
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    i was approached at my gym by a trainer and he asked me if i would be willing to do a photo-shoot/interview for a magazine/website.

    i said sure... im gunna attempt to post the pics they took
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Name:  flexing bi pic.bmp
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    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    okay now hopefully within a few months of this log i will have some good progress
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    YUHHHHHHHHHHHHHHHHHHHHHHHHHHHH HHHHHHHH!
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
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    Sweet man, looks good in here. Dont be afraid to deload for a week or two every 8-12 weeks. Its like one step backward for 3 steps forward.
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    Quote Originally Posted by SweetLou321 View Post
    Sweet man, looks good in here. Dont be afraid to deload for a week or two every 8-12 weeks. Its like one step backward for 3 steps forward.
    youre 100% correct, and i am aware of this.... the problem is....... I lose my focking mind when im in the gym and i cant go 110% as heavy as i want. im going to attempt to promise myself a deload week/2weeks starting this upcoming monday

    thanks for following, any pointers along the way would be appreciated
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    squats to a 1 foot box (wayyy below parallel)
    45x10
    135x10
    225x8
    315x5
    345x5
    365x5
    405x2

    barbell lunges

    135x 10 each leg
    165x 10 each leg

    walking lunges

    40lb db 20 paces
    50lb db 20 paces
    55lb db 20 paces

    arms

    overhead db extensions
    35x15
    70x12
    90x10
    100x10
    115x8

    superset w/ db curls

    30
    40
    45

    rope push downs

    dont remember the weight, focused on explosiveness

    supersetted with

    cable curls

    again, dont remember weight did 3 sets each

    calves 90x 20 3x


    overall, good workout.... started using a belt while squatting, trying to learn how to use it. following kabukis log on here has inspired me to (MAYBE) start powerlifting. i think it would be a good move for me because i have passion for it, just need to learn how to use all the shirts/belts/wraps ect as i am usually only a raw lifter.

    made decision that i have proved i can get lean, and it is now time to gain weight.

    mentally preparing myself for next weeks deload- unhappy......
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    deloads suck, BUT it gives the cns, and your muscles rest, i found that after I deload- im stronger
    Test e/dbol/epi/winnie
    http://anabolicminds.com/forum/cycle-info/164764-schwellington-has-been.html
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    Deload is simple really, I personally deload every 4 weeks as per 5/3/1. But ive learned depending on how your cns is and such that you can, 1) You can take your usuall indicator lift and just do 40-60% of normal weights for a few sets of 5, then continue the rest of the session as normal, 2) same for the indicator, then do about 70-80% on all other lifts and cut volume, quality work but not crazy. 3) 40-60% everything and cut volume. I usually do 2 or 3 personally bc i want to fully recover, also keep cals the same as if your were training 110%, try to get more sleep. Should feel pretty good after a week or so.
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    So, yesterday i managed to spend the day with my pops, had a great day swinging golf clubs and stuffing our faces....

    i have to say, i am NOT a good golfer.... i hit the ball 200yards ONE time... the rest went like 50yds ..... sad really, my dad was ripping 250yd shots, i was upset

    i dont understand sports that dont involve hurting people or physical exertion.

    got my re-certification so i can start training people again....


    i told myself im gunna deload all week, and im gunna do it...

    im planning on using 50% of my 1rm max for 2 sets of 10-15 for all lifts... this will cut volume down and weight substantially..

    going to do a bit of prehab/rehab(ham) and stretching/plyometrics each day



    its gunna suck, but i know it will be worth it...

    OH, sweetlou, if you have any other suggestions of good things to do on a deload week let me know - or anyone else whos following

    can i at least still hit arms hard?
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Damn deloads suck! Props for putting the ego aside for it.
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    Honestly just go into this week with idea that your trying to rest and it will pay off the next 8-12 weeks of training hard. Its a give and take. I would do 3 sets of 40-60% of your main lifts weight for 5s. So bench, deadlift, squat ect do that since you usually work the lifts heavy. Then for all your other stuff just lower volume by about 60% sets wise. So instead of 5 sets of pull-ups do 3. Then id do 80-90% of normal weights and dont push to failure. Cut the cardio unless you usually do it already, no need for new stimuli when the goal is cns recovery. So go in, hit some 5s, then just do some lighter feeler sets not to failure, get some blood moving and break a lil sweat. Then leave. lol. Ull feel amazing next monday when you hit it if you just ease up and REST.
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    Quote Originally Posted by SweetLou321 View Post
    Honestly just go into this week with idea that your trying to rest and it will pay off the next 8-12 weeks of training hard. Its a give and take. I would do 3 sets of 40-60% of your main lifts weight for 5s. So bench, deadlift, squat ect do that since you usually work the lifts heavy. Then for all your other stuff just lower volume by about 60% sets wise. So instead of 5 sets of pull-ups do 3. Then id do 80-90% of normal weights and dont push to failure. Cut the cardio unless you usually do it already, no need for new stimuli when the goal is cns recovery. So go in, hit some 5s, then just do some lighter feeler sets not to failure, get some blood moving and break a lil sweat. Then leave. lol. Ull feel amazing next monday when you hit it if you just ease up and REST.
    this is basically what im doing....

    i usually do a push/pull/legs split

    this week im going eod fullbody HST training ( except lighter, no more than 60% 1rm, and not to failure )

    the workout looked like this, today.

    squat
    135x8
    225x5
    225x5 i usually do at least 5 sets

    SDL
    135x8
    225x5
    225x5 again usually 5 sets

    pullups
    bw x 20
    bw x 20 i usually do these with weight, for 5 or 6 sets

    shrugs
    225x10
    225x10

    bent over rows
    225x8
    225x8 also usually do 5 sets

    incline bench
    135x8
    185x8
    225x5
    225x5

    standing press
    135x5
    155x5
    185x5

    skull crushers
    70lb x 10 3x

    straight bar curls
    80lb x 10 3x

    a few sit-ups because i feel fat eating like i normally do and not going 150% in the gym


    DOES THIS LOOK RIGHT?


    focusing on getting at LEAST 8 hrs sleep every night...... this whole thing still doesnt feel right to me....
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    i wouldnt change your routine either, its simple really. Get in the gym, get some blood moving and leave, rest repeat. It never feels right. Until you PR the week after lol
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    did some light cardio yesterday, and stayed out of the gym

    today im going to devote a few hours to foam rolling my whole body, and eating steak and potatoes.... i might do some pullups/presses later
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Quote Originally Posted by swollen87 View Post
    did some light cardio yesterday, and stayed out of the gym

    today im going to devote a few hours to foam rolling my whole body, and eating steak and potatoes.... i might do some pullups/presses later
    Hey brah what are the benefits of foam rolling? You got a guide I could look at?
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    Quote Originally Posted by Ya Boy A View Post
    Hey brah what are the benefits of foam rolling? You got a guide I could look at?
    it helps keep you flexible, MFR = fascia massage - not only foam rolling, deep tissue massage and trigger point/wheel

    basically think of a pillowcase, if u stretch it or take the pillow out, it grows



    i dont know too much about it in scientific terms - but i do know.... if i stop doing it, ill probably get hurt/feel like crap/ect

    try it out... it sucks... right there next to deloading/overtraining
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Looks good, i love to foam roll
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    Quote Originally Posted by SweetLou321 View Post
    Looks good, i love to foam roll
    its fun, but nothing like a good deadlift day......



    I was off today

    workout yesterday was chest/back- dont feel the need to list it because it was a deload anyway;..... i feel like a puss every day in the gym while im deloading....

    i have cut my workouts down by 65% at least/..... and my diet hasnt changed at all.... neither has my weight


    steady LOSING weight... and i am eating at least 4000 cals a day.... i think maintenance is around 3200 so this doesnt make sense....
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Just relax about the weight, things will pick up again next week. Deload is a funny week.
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    well, deload week is over...

    so today i squatted...

    squats

    135x10
    185x10
    225x10
    275x5
    295x5
    315x5
    335x5
    365x3
    385x3 stopped here.... i think i need to make bigger jumps when im going up in weight... maybe just too much warming up...


    lunges w 75lb dumbells 20 paces, then 20 paces back

    did some bootleg glute ham raises (my gym doesnt have a ghr) just had my brother hold my legs down from the floor...

    leg extentions

    calf raises... they dont grow.....


    some notes:

    my hamstring is still tight, squat day hurts it, but deadlift day is unbearable.... the initial injury was while doing sprints with a sled.... ever since, it has just not been normal... any thoughts? i properly rehabbed the pull/tear (or so i thought)

    ive been getting bi weekly deep tissue massages and foam rolling/stretching every day


    any help with a beat hammy would be appreciated.... as it stands, i wont be deadlifting very much any time soon...
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    back day

    bb rows

    135x10
    225x10
    275x5
    295x5
    315x5
    335x5

    last time i did these i hit 365 for 5... felt like a b*tch today...

    pullups

    bw x 30
    +45x10
    +45x10
    bw x 10

    db curls

    30x10
    40x10
    50x10

    decided to just leave at this point..... i dont see the point of a deload if im losing strength the week after
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Lol dude for one, your jumps are too small. And a deload is much needed.
    For squat try
    45x5
    135x5
    225x5
    275x5
    315x3
    345x3
    375x3
    405x1
    You progress in weight like damn bodybuilder lol. Stop that if you wanna get strong. the last 3 sets should be work sets, everything before that is warm-up.

    BB row
    45x5
    135x5
    225x5
    275x3
    315x3
    340x3
    365x5 plus
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    Quote Originally Posted by SweetLou321 View Post
    Lol dude for one, your jumps are too small. And a deload is much needed.
    For squat try
    45x5
    135x5
    225x5
    275x5
    315x3
    345x3
    375x3
    405x1
    You progress in weight like damn bodybuilder lol. Stop that if you wanna get strong. the last 3 sets should be work sets, everything before that is warm-up.

    BB row
    45x5
    135x5
    225x5
    275x3
    315x3
    340x3
    365x5 plus
    i agree...

    ill make bigger jumps.... easy w those bodybuilding comments ! lol

    thanks for the advice bro
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Lol my bad.
    np man
    easy way to do it is
    barx5
    40%x5
    50%x5
    60%x3
    70%x3
    80%x3
    then 90-100%xwhatever your aiming for.
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    well, it has happened....

    yesterdays workout was shoulders

    standing push press

    135x10
    185x5
    225x5
    245x3
    275x1.5 (second one i felt a pinch in my lower back, i have been stiff and in pain all day today... )

    still continued the workout though , probably injured it more

    db shoulder press

    80x5
    90x5
    100x5
    110x3
    120x2


    delt raise superset


    20 25 30



    today i woke up and i feel like i have a slipped disc.... wish i had health insurance,.. guess i just have to work on this myself

    so im not going to be deadlifting anytime soon..... hopefully i heal up quickly and dont need any trips to the er




    FU*K deloading... im not ever doing it again.... im weaker than before, and now hurt...... sorry lou
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    What was your warm up like since you were stiff? Also you took a week off bc you were drained, maybe you coulda done well with 2-3 day off instead.
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    Sub'd for this ish!!!!!!!! Kill it swollen
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    Quote Originally Posted by SweetLou321 View Post
    What was your warm up like since you were stiff? Also you took a week off bc you were drained, maybe you coulda done well with 2-3 day off instead.
    I typically warm up 5 mins on the treadmill, and do some Bw squats, Pullups and pushups along with some mobility work depending what muscle group I'm working, its weird bc its my back..I was sweating before my workout began, as always
  35. Professional Member
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    Shoulda foam rolled the night before since you were stiff, then again pre lift, added a belt. and kept a lil lighter to avoid injury. Stiffness can result from a deload. Gotta prehab too.
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    Quote Originally Posted by SweetLou321 View Post
    Shoulda foam rolled the night before since you were stiff, then again pre lift, added a belt. and kept a lil lighter to avoid injury. Stiffness can result from a deload. Gotta prehab too.
    I had a belt on, even though I hit 300 before on oh press...... and wrist wraps(usually hurt my wrists)I foamroll my whole body morning and night .... I think it was just that I got out of the groove and broke form...
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    @ the beach for the weekend.... off from gym.... everyone have a happy and safe 4th
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    ok... so i jsut got back from the shore, 2hr ride home... sh*t was dope..... problem was, i ate like a pig all weekend long from thurs-today.... didnt even attempt to keep things clean...

    i had a large ice cream every night, as well as an additional carton of snickers flavored ice cream....

    and now for good measure, i finished the day off right with a half box of coco pebbles.....


    i am full of guilt and shame
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
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    Haha I feel you man. My gf loves ice cream so for a whole week she would bring me a pint to eat by myself. Had to make her stop!
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    my girl is the same way, she eats like a damn viking... (actually a viking diet is probably pretty clean)

    she eats cheeseburgers and drinks soda all day and stays tiny
    Quote Originally Posted by alwaysgaining View Post
    I've also done fasting and doseing and felt grealt anabolicness , deffint hunger but I'm stronger than that keep full and vascular and strength gose up
    http://anabolicminds.com/forum/cycle-info/177245-swollen87s-training-log.html
  

  
 

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