White Flood And Gvt Awesome Show----great Job!
- 11-19-2008, 06:06 AM
- 11-19-2008, 03:38 PM
Eh, I never said I was normal. Hahahaha. Today's workout coming later......after I do it.
- 11-25-2008, 02:52 PM
Ok folks, I know I've been away a good bit from my log. It's been a week approximately. In that time, I finished up phase 1 of GVT by last Friday. And yesterday, I started on my new routine.
I liked GVT pretty well, and would've continued on with the prescribed second phase, but frankly, I didn't care so much for doing the same exercises repeatedly. Also, it was a bit of an intense program for me. I'm trying to get onto something I can manage with the new sport(s) I will be starting here soon. I'll talk more into those another day, though, as I should be in class right now.
I finished up GVT after the last reported workout with Legs/core, and Arms/shoulders last Wednesday and Friday. I didn't bump up the weights. I focused on form and, essentially, saving a good spark for this new routine I've now started as of yesterday.
Here it is, and it is NOT the full body workout that I had in mind. It is my "ol' school" workout. This is the first serious routine I had, and it was given to me by a man who is strong as all get out. I mean, I'm talking a guy who can go beyond three plates for inclines. Here it is:
Incline DB bench 3x10, 8, 4-6
Flat DB bench 3x10, 8, 4-6
Weighted Dips 3x10, 8, 4-6
Close Grip Decline BB bench 3x12, 10, 8
DB Side bend 2x30 per side
*core stuff thrown in by me
TUESDAY BACK AND BIS
Pullups 3x10, 8, 4-6
Deadlifts 4x10, 8, 6, 4-6
Rows 3x10, 8, 4-6
Reverse curls 3x12
WEDNESDAY SHOULDERS AND LEGS
BB Shoulder press 3x12, 10, 8
Upright Row 3x12, 10, 8
Squats 4x12, 10, 8, 4-6
Ham Curls 3x12
Leg Extensions 2x12
DB Side bends 3x30
*core stuff added by me
THURSDAY/FRIDAY is rest with moderate half hour cardio sessions
FROM SATURDAY ON, repeat.
However, my gym is closed on Sunday. BUT I will be joining this boxing gym here shortly. That one is open 24 hours! So, I'll have my protocol, ya know?!
By the way, the flood was again, BIG SURPRIIIIISE, ON for yesterday's chest/tris routine. It's a 10 for sure boys n' girls. You watch. I'm gonna let the numbers talk here shortly, and so you know I really do back this product, when I get low, and buy ANOTHER bottle, I'll take a pic of it and post it up for y'all suckaz.
P.S.- What do you all think of the "ol' school" routine? It's what helped me become a "mass monster" back in the day. I was pudgy because I obsessively ate ate ate, but I was strong. I was pushin' 230 lbs. in body weight with a 90 lb. dumbell for six reps on dips back then. NOW, I weigh a bit over 190 and pushed 20 lbs. for 10. Yeah, pathetic right?
Incline DB press 3x10, 8, 7x 70
Flat DB press 3x10, 8, 6x 70, 70, 75
Dips 3x10, 8, 7x 20, 25, 25
(Did skullcrushers yesterday instead of close grip to ease into this) Skullz 3x12, 10, 8x 65, 70, 75
DB side bends 2x30x30
11-25-2008, 08:30 PM
I like your choice of exercises - all the way around they coordinate real well with each other. I particularly like the Back and Bis day; relying on the compound lifts for the majority of the biceps stimulation and then finishing up with reverse curls, which are an often neglected aspect of arm development.
11-26-2008, 11:45 PM
11-27-2008, 12:12 AM
Anyways, since I'm here and all, I'll fill in my update on yesterday's workout. It was good, but man do I need to get my weight up. Whoo! And I don't mean my body weight. No sir. I wanna stay about the same weight. HOWEVER, I do have about 6-10 more lbs. of fat I could safely lose for sure. I'd like to replace that with muscle essentially. Some say it'll take a whole lot of "locking in diet" and whatnot. Well, I ain't about counting no' mo. And I'm actually not doing too bad this way at all. Just got done eating me a couple omega eggs, five or so ounces of lean steak, and a big ol' bowl of spinach. I ate salmon today....twice. Once at the sushi house (in my rolls and a plate of salmon teriyaki). Ate me some more at home with some beans and corn and celery and walnuts. Ate other stuff as well. Hard-boiled egg whites (part of a nutritious hotel breakfast) protein powder, veggies, milk, etc. Feeling good. Looking not too bad. Gonna plug away.
Here is what I done yesterday:
Pullups 3x10, 8, 4-6x bodyweight (slow tempo)
Deadlifts 4x10, 8, 6, 4-6x 205, 225, 245, 265 (got a lot more in me, but am starting out with damn fine form to keep the precedent)
BB Rows 3x10, 8, 4-6x 105, 110, 115 (slow)
Reverse curls 4x12x55,60,65,65
DB side bend 3x20x35
The Floodster. Call me the Floodster. I'm bout it bout it. Man, I feel silly tonight. Good stuff here.:bruce1:
11-28-2008, 01:11 PM
Here's yesterday, Johnny! Did shoulders and legs..........AT HOME........as it was Thanksgiving. BUT IT WAS INTENSE CAUSE I MADE IT THAT WAY. The exercises obviously had to be different, but I worked with what I had. Here's "what's good" as them crazy kids say nowaday. Did this with my home weights (one cheap bar with 185 lbs. in sum of weight and a bench apparatus with ham extension/leg curl on it):
BB seated shoulder press 3x12, 10, 8x 110, 115, 120
Upright Row 3x12, 10, 8x 70, 75, 80
Weighted lunges 3x15,15,12 per sidex80, 90, 95
Leg ext 3x12 per legx60,65,65
Ham curl burnout 3x15,15,10x50, 60, 65
Wowza! Got me a stretch in, hit the showers and then sat down with my lady and my friend in from out of town to a feast I'd cooked up before working out. What was on the menu? Here it was, all homemade. Say word!:
1. Roast duck, stuffed with onions, garlic, peppers, and carrots
2. Baked sweet potato mash garnished with walnuts/marshmallow
3. Baked potato mash w/skins and secret spices (ok fine, i'll tell ya: 1/2 tsp mustard powder, 1/2 tsp paprika, 2 tbsp italian dressing, 1 and 1/2 tsp black pepper, 2 tbsp healthy balance flax butter, 1 tbsp sour cream)
4. cornbread muffins
5. cranberry sauce
6. corn on the cob
7. green beans
8. pumpkin pie w/cool whip
9. (just for me, a protein shake)
Ate like a champ. It all digested really well, too. I was worried about that after I ate, that I'd be tooting all night. Not a peep.
The Flood had me nuts yesterday. I had just turned the heat down on the duck as the heat within me was rising. I hit up legs and shoulders in my bedroom while blasting punk music. My lady and my friend arrived to see me screaming out my lunges listening to speed punk, "The Suicide Machines" hahahahah (high school nostalgia music). Anywho, it was on. Next workout will come on Saturday, chest/tris. Back/bis is on Monday and Legs/shoulders on Tuesday, as my gym is closed on Sunday. So, my workouts will be staggered. Which should be good cause I'm a slow healer.
And again, I may be switching gyms here shortly to one that is 24 hours. So the Sunday stagger will then be able to disappear and I may go with the 3 days on/2 days off/repeat scenario. Stay tuned. Progress is happening. I'm leaning out and getting my game back on. Them dips are gonna pay.
***took an old energy pill I had laying around with my dose yesterday and I think it reacted with the Flood somehow. I had that crazy ass amphetamine thing going. I sat down to dinner still a bit shaky. Whoo! Don't mix the Flood!
11-28-2008, 01:12 PM
11-29-2008, 07:20 AM
11-29-2008, 11:32 AM
12-01-2008, 06:17 AM
12-01-2008, 07:05 PM
Yeah, boys, it was good! And heck, Resolve and Renegade, I feel you on that front, my breakfast doesn't do much for me in the way of "mental satiation." I just have me a protein shake with some cocoa powder in it and a bowl of grits with walnuts/raisins in it. It gets pretty boring after a bit.
Anywho, today was good, started in again on this cycle of the meat n' taters routine. Today was, of course, chest and tris. Here's how I did! Improvement:
Incline DB press 3x10, 8, 7x 75's all the way
Flat DB press 3x10, 7, 7x 75's all the way
Dips 3x10, 8, 6x 25, 30, 30
Skullz 4x12x 65, 75, 65, 60
DB sidebend 2x30x30
Did 5 minutes warmup and 5 minutes cooldown that conisted of a few minutes on the bike and stretching. Today was a greeeeeeeeaaaaaaaat day! Am still getting leaner and feelin' good about myself. I got a mirror in the ol' bathroom and when I step out the shower, I have to look in the mirror. I don't mind what I see.....finally! Pictures will come soon. I'm actually gonna wait a little longer on em'. I wanna see some real improvement. BIIGTIIIIIIIIIIIIIIIIME!!!!!!! !
Anywho, on the FLOOD front, I feel I am building a tolerance! I don't wanna go poppin' a bunch of them, though. I'm gonna stay with my dosages, the 8 on lift days/4 on cardio days. Feelin' great! Still got that great focus/endurance/energy. 10!
******I know I said I was gonna implement the close-grip benchpress into the routine, as opposed to the skullcrushers, BUT I feel assed out by the time I'm done with chest press/dips. I think I'll stay with crushers and other isolation variations on that front from here on in, cause those dips for now are KILLIN' me.
12-01-2008, 07:58 PM
12-02-2008, 09:25 PM
Today was back/bis. And I don't know what it is, but every time I talk with m'boy, I get charged. Dude is all meat n' potatas in every aspect. I upped some weight today quite well. I didn't let the brain hold me back. I do believe it's because I'm eating really well, sleeping really well, and THE BIGGEST THING is that for the first time in my life, I am actually happy. Seriously, I feel renewed. Here's what I hit today. Downed me a protein shake with some grits/pb/raisins in it and went:
Pullups 4x9, 7, 6, 6x +20!, +20!, +20!, BW slow tempo
Deads 4x11, 10, 9, 8x 225, 245, 265, 300 babay! (had certain rep schemes in mind, but my body was more than willing for some reason?)
Rows 3x12, 10, 8x 105, 115, 120 (again, the reps just came)
Reverse curls 4x12, 12, 10, 10x 60 all the way (killer killer finisher)
Hit that workout in 40 minutes. Warmed up/cooled down for about 10 minutes on the bike and with a few burpees. Shet is awesome right now. I'm gonna keep on crusing. It's great to be making some improvement again.
The Flood was good today. I'm not feeling as much energy from it as usual, OR, I may just be getting adjusted to the energy it gives. Regardless, it is NOT letting me down. I mean, the energy/focus is there. It almost feels as though the focus is getting even better while the energy is the same. OR OR OR OR, since my overall disposition is MUCH BETTER, I may just be feeling natural energy, a thing I hadn't felt in a long time. I'm all good lately. It's good to be good.
Resolve, RR, what up?!?!?!?! Whoo!
Hit the steak house for some chicken breast, sweet potato w/sour cream, brown sugar and cinnamon, corn on the cob tonight a bit after workout. Now I'm gonna settle back and watch "Gremlins" with my woman. Fall asleep nice n' early.
Night y'all. Thanks for your support, too!
12-02-2008, 11:55 PM
You seem like your happier, lol. good log.
12-03-2008, 10:50 AM
*And as a sidenote, I decided to not look into the jiu jitsu/boxing until AFTER this break I have coming up. I've got to go on a few vacations, maybe three or so. My time's gonna be used up for about a month here coming up. That's not to say I won't be exercising and logging, though. I can find 30-40 minutes and a gym on any given day/any given place.
Legs/shoulders comin' later today. My first try back at heavy squats in a while. We'll see where I stand on that, too!
12-03-2008, 11:05 AM
12-03-2008, 05:43 PM
WHOOOOOOOOOOO HOOOOOOOOOOO!!!!!!!! I am hurtin'. First heavy leg day back in the saddle. I mean, I had hit some lunges on Thanksgiving that were pretty heavy and intense, but we're talkin' squats here boys and girls. Ouch.
Here's what I done today. And I'm glad I'm done. I've earned my two day break:
BB Shoulder Press 3x10,8,6x 110,120,130 (slight cheats with the knees)
Upright row 5x12,10,7,7,12x 80, 90, 100, 80, 70 (pyramid)
Lateral raises 3x12x25
Trap Raises 4x20x185
Squat 3x10, 7, 4x 225, 265, 285 (ouch, that's high for ME right now hahahaha, but it felt good. It's a different kind of feeling moving heavy weight)
Leg extension 3x12x70, 80, 80
Leg curl 3x15, 12, 7x40, 50, 60
*this leg ext/curl machine is heeeaaaaavy. might as well comparatively multiply this weightx2, maybe more. old school equipment.
Gonna hit up some trap raises and core work a bit later this evening. Need a quick break. Ah, heck, I'm gonna go hit it up now, actually. And then that's it. I'm done for two days. Gonna do moderate cardio with moderate carbs tomorrow, and then low carbs on Friday. Saturday starts it over with chest/tris again. Woot.
I'll edit my core/traps in here in a few.
So, the Flood, dosed it late as heck today. Plum almost forgot to take it. Chewed up a dose 15 minutes before the gym. So, I made sure to chew it down into powder. Into mush. Felt the face tingles within about 25 minutes that way, basically by the time I started in on my first set. Perfect. But yucky taste. But I like it cause I'm weird. Lovin' this stuff!
Talk at y'all in a bit!
12-03-2008, 06:41 PM
12-03-2008, 06:48 PM
My new documented goals (to hit old PR's) are now listed:
DB bench- 15 reps with 100's
Deadlift- 2 repsx430 lbs.
Squat- 12 reps at 335 lbs.
Daaaaaaaaaayuuuuuuumnit, man. That's gonna be tough. I don't know about it. But heck, if I make it back, you can bet I'm gonna find a means of vid vid vidding that sheyit.
12-03-2008, 06:52 PM
12-03-2008, 07:00 PM
Just ate me some chicken/lean steak cuts with a baked potato and corn. I love eating that as my post-workout meal. Sometimes I switch up, though and have me some healthy fried rice with one egg in it (use me some chicken breast, mushrooms, hella onions, peppers, carrots, tomato toward the tail end thrown in, garlic).
Full as hell and about to go buy us a Christmas tree for the house! A real one! My first! Whoo hah!
12-08-2008, 10:13 PM
Updata Updata Updata. I did not opt to hit chest/tris on Saturday, as I'd still felt some DOMS in my whole body. I could have hit it, but didn't feel it would have made for a 100% workout. And that is just pointless to not have 100% energy and hit a workout anyway.
So, I started again anew this week, tonight with chest/tris. Man, am I glad I waited. I maintained astounding, yes ASTOUNDING, energy on my incline DB's and dips. Here's what I done:
Incline DB press 3x10,8,6x75, 75, 85! Whoo!
Weighted deep deep dips 3x10,9,7x35,40,40
DB flat bench 4x10,610,10x75,75,55,55 (my chest was assed out by this time apparently, but I didn't let it get me down. I just made sure I somehow moved more weight. And heck, I really let my chest have it on them 55's. Sloooooooooowed down.)
Decline situps 2x30
DB sidebends 2x30x35
Lying down leg raises 2x30
Improvement is on again. I can feel myself going from the hate relationship with them dips back to love again. I'll be upping numbers I think frequently with them. And hopefully that'll make for consistent gains with chest again, as my tris will get stronger as a result of them.
The Flood was good to me again. I haven't felt it as good lately, but I am streeeeeeeeeeeeeesssssseeeeeee eeeeeeeed out to the max. I got finals, vacations/presents to plan for folks, almost all my loved ones are not doing well, and I feel I have a possible problem medically. I have always had pubertal gyno, aka puffy nips, with a bit of a growth under the left nip. I don't know if it's acting up, as there is no pain/itching. But in my mind, it seems to be getting more pronounced as I lose weight. It's feeling like it's more apparent now. I don't like it. And heck, I'd done some cycles in the past with no bloodwork. I have no symptoms of hormonal imbalance. No lethargy, no libido issues, no weakness, no softness, no water retention, no itching/burning nips. I just feel like maybe I should still be checked out, though. I've got a thread on it in the weight loss section that can better elaborate on things. If anyone feels like it, check it out to help a bruvtha feel at ease.
The Flood has got me focused like Mr. Miyhagi. I'm a zen master. I'm balancing on one toe and shet. The energy from it, I think, only feels lesser because I am stressed as heck right now. I'm now working with Flood's energy and stress. It's almost like the stress works against the energy at times, but heck, the Flood always wins. Say word!
12-09-2008, 07:23 PM
Tonight was back/bis. I'm doin' it doin' it! Here's what I done:
Rows 4x10x100 (lightened the load, but still pushed more weight than before. Whoo!)
Hammerbar Curls 3x12,10,8x60,70,75
Warmed up five minutes on exercise bike/stretched. Cooled down the same way. Energy has been way up today. My diet is locked. My sleep is a lock. My mind is a lock. Again, the mindset is playing the biggest role in me making a comeback toward progress (also the fact that I'm back to a power routine. I ain't really tried to squat, deadlift, pullup, row, dip in a looooooooooooong time. I guess they are, after all, old friends.
I don't know if you're wondering, whoever you are reading this, "what happened to his boxing/martial arts plan?" I am opting to begin that after finals/break. I have tests out the wahzoo til' next week. I then have about three vacations to go on (hopefully things don't go to hell with diet/workout while I am on them).
I still plan on hitting them up. I bet you're also wondering why I only worked out three days last week, instead of the three days on/two off routine I said I'd do. Well, I think I need more recovery time than my friend, the one who outlined this routine. I am gonna try this week to do it like this:
Yesterday, I hit chest/tris
Today, I hit back/bis
Tomorrow will be an off day
Thursday, I'll hit shoulders/legs
Friday is an off day
Saturday, I start over again with chest/tris
Sunday is always an off day for now
Monday is back/bis
..........and so on.
Flood was on. I could feel that I HEAVILY taxed my NS today. Deads kill me when I REALLY do them. I think this scheme will work well for me. Tomorrow will be moderate cardio/carbs. Thursday will be heavy lifting/heavy carbs. Friday is low carb. Saturday is heavy lifting/heavy carbs. And so on.
I'm happy as hell right now, y'all. Killin' it. Pics will be coming soon, as this particular log will reach its end. However, I will start another (unsponsored) log where I will likely be running DTH. That should get fun. And of course, I'll be dosing from my NEW bottle of Flood I order with that stuff. Heh. WHOO!
Gonna go make/eat some chicken fried rice now, y'all. Night'!
12-09-2008, 09:01 PM
12-09-2008, 09:02 PM
Ate me my meal, and it's assimilating nicely. I can feel it flowin' and not goin' to the dwindling love handles. It's hittin' my mus-kuls. Took me some relora and a digestive enzyme. I'm sippin' some ginger tea for further digestion.
Now I'm gonna study some Spanish cause I got a final tomorrow. I HATE COLLEGE.
12-09-2008, 09:05 PM
12-09-2008, 09:10 PM
And, eh, Resolve, thanks for checkin' in with me. It's like a ghost town up in here. Ain't no love for the manimal up in hey-aaaah! Well, I'll make my comeback and show my AM fam-o that I ain't a force to not be reckoned with. I'm already moving up to two of my old goals at a quick rate. And I don't care who ya are, they will be impressive for anyone.
I mean, today I hit 315 for 8. Could've kept hittin' it for a couple, but opted to stop. I was quite fatigued.
Last week hit 285 on my squats for 4. Soon I'll be up in the 315's again. Don't know how long it'll take to hit that 335 again, but knock on wood, not too long at all.
Now, the DB bench is another story. I hit 85's for six reps on incline. Which to me means fresh I could hit some 95's for six on flat. I'm wantin' 100 lb'ers for 15 again.
I'm.......gonna.........get... ......it.........back......... .and then some. Optimistic is me.
12-10-2008, 01:52 AM
Ive been following along bro, not much to say somtimes besides the random, "good job" or "nice!". Your goals are attainable and with-in reach, its only a game of patience which some of us possess more than others. I personally am eager to get on some serious supps to kick start the already great gains ive had. Ive got a p-sarm log comin up and i expect much of the same, on AM your either a groupie or doing shiet tottally wrong when you get lots of posts. Ive done a few descent, pretty good logs, and its lonely in thurr, lol. Your on track bud its only a matter of time.
12-10-2008, 10:18 AM
Sounds like your legs are making good strides (a lame pun I know...) towards where you wanna be. A bit further to go with your chest. Push Presses and Military presses have really helped me make progress with bench press in the past.
Just something to consider...
12-10-2008, 10:46 AM
I think re-introducing dips is actually playing a big role, as I have lost a lot of tricep meat. I'm already starting to feel strength returning to them. Hell, next chest workout, I'm gonna be working with a 50 lb'er for sure. And it's only a matter of time for my, I guess they call it "muscle memory", to kick up a notch, and I'll ideally be doing at 190 or less what I done as a heavyweight!
And maybe then some! I'll say one thing for sure, though. I ain't looking to be a powerlifter. So, when I make it to my goals, that'll be just for video fun. I'm gonna post it up here on AM. Hopefully it's gonna be soon!
12-10-2008, 10:47 AM
And as far as y'all's logs, give me a nudge sometime and tell me when you're starting new ones. I'd like to check em' out for sure. Alright gents, got my grits, ginkgo, and whey down. Now it's time to hit some books.
12-10-2008, 10:51 AM
Dips rock! One of my fave movements for overall upper body strength. After some heavy dips I can feel it all over my torso - shoulders, abs, lats, traps, bis, tris, chest, all over...
Muscle memory is supposed to help alot - I've never experienced it, but I'm sure it'll make things easier for ya.
I'm running one hell of an LG stack right now, if you wanna follow along - it's the log in my sig.
12-10-2008, 10:54 AM
12-11-2008, 10:51 PM
LEGGAGE. Hurts to reminisce..........Here's what I done for today. I'm my-t proud!
(No more shoulder press. Don't need it)
Upright Rows 5x13,12,9,10,13x80,90,100,80,7 5
Lateral raises 3x12x25
Leg Ext. 3x12x80,80,85
Leg curl 3x12,12,8x50,50,60
Woot. Finished that stuff up and came home to hit up a good meal. I cut up some sweet taters and steamed them. Chopped up some onions, garlic, green pepper, corn from the cob. Made little meatballs with 96/4 ground beef (4 oz.) and about 6 oz chicken breast chopped. Cooked up my all my veggies potatoes. Seared my meat in another pan. Combined it all and then curried it up. Added me some cinnamon, mustard seed, paprika, and a whole lotta black pepper. Washed it all down with some CLA and green tea. Word.
The Flood. What can a man say? I love you.
12-12-2008, 06:03 AM
285 is a good number for squats man. i bet youll be at 350 this time next year (at least.)
12-12-2008, 12:33 PM
Anywho, my new video, which should be in my DTH log will contain, when I can hit the goals, again, this:
DB bench 100'sx15
Squat 315x5+ (I will likely make it to the original goal some time from now, the 315 for a dozen goal. 5+ will be impressive enough. hahaah)
Anywho, log is approaching its end. I think I'll end er' next week. I'm havin' a hard time sayin' goodbye to the LOG, but I don't think I'm gonna be saying goodbye to the Flood.
12-14-2008, 09:19 AM
Awesome feedback !
CONTROLLED LABS - WINNING the WAR against GENETICS
Email: pt [at] controlledlabs.com
12-16-2008, 07:35 PM
Well, today I did NOT hit back/bis. I was supposed to hit them with my friend......after I rode my bike 3 hours north to Mountain Home, AR. I didn't make it. If you know the weather, you'll know that my state has been hit with some winter stuff. I got one hour into the trip/higher up into the Ozark mountains, and then trouble came.
I laid my bike over...............I'm ok, though!!!!!!!!! Here are the damages:
1. To me, I took a bashed/cut knee and hand.
2. To my bike, it took a scraped passenger handle/front plate and a bent turn signal.
I opted to turn around and ride home. I was only 1/3 the way there. And the roads were only getting steeper and slicker as I proceeded. The fog did not help either.
Today is a loss to say the least, yet a lesson was learned. I NOW KNOW TO NOT RIDE IN THAT KIND OF WEATHER......EVER. It took me so long to get back home. I was kind of spooked after I laid the bike over, like when the guy in "Top Gun" got spooked in the jet. I rode home at 35-40 miles per hour. Man, I'm just now getting my core temp normalized.
I'll hit back/bis tomorrow, after a good, loooooooooooooong rest tonight. I am underfed and over-exerted today, my friends.
I'm alright, though. Thankful for that. This log ends this week! After pictures will accompany the end. Will update tomorrow.
12-16-2008, 07:52 PM
Crap bro, hope you have a speedy recovery! Its good you didnt die or get seriously injured, i think going back was the good decision.
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