Summer Fun with Primordial and ForeRunner

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  1. Day 31: Cardio/Rest

    1:00:00 || 12.1 mi


    *Wow. A cardio only session... Don't think that has EVER happened in all the years I have lifted. I must be getting serious in my old age.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.


  2. ...I am sure your body is saying.. hmmm you forgot the weights Colby lol. Thanks for the info by the way.
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  3. Quote Originally Posted by Colbicide View Post
    Day 31: Cardio/Rest

    1:00:00 || 12.1 mi


    *Wow. A cardio only session... Don't think that has EVER happened in all the years I have lifted. I must be getting serious in my old age.
    I have had days like that, where I have to tell myself "no, you really do not need to lift today"
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  4. Day 32: Chest

    Machine Incline Bench Press:
    90 lb x 20 reps
    180 lb x 10 reps
    270 lb x 10 reps
    270 lb x 10 reps
    Hammer Strength Machine

    Decline Barbell Bench Press:
    90 lb x 20 reps
    180 lb x 10 reps
    270 lb x 10 reps
    270 lb x 10 reps
    Hammer Strength Machine

    Smith Machine Bench Press:
    135 lb x 10 reps
    225 lb x 4 reps
    205 lb x 4 reps
    185 lb x 4 reps
    135 lb x 4 reps
    Old wrist injury really flared up.

    Cable Crossover:
    30 lb x 20 reps
    50 lb x 10 reps
    70 lb x 10 reps
    20 lb x 20 reps

    Cycling (stationary):
    1:00:00 || 12.3 mi

    Notes:
    *Appetite is still lagging but at least I don't feel ill after eating something!
    **Not sure what I did but my wrists are killing me. I sprained them both last fall/winter and they both are starting to flare up. Going to have break out the braces I guess and start wearing them during the day.
    ***W.O. tonight was so-so. Very unfocused and not feeling driven like I have been the past four weeks.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  5. Quote Originally Posted by Colbicide View Post
    Day 32: Chest

    ***W.O. tonight was so-so. Very unfocused and not feeling driven like I have been the past four weeks.
    Maybe a one off Colby.. Hope the wrists are better today.
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  6. Quote Originally Posted by wasme View Post
    Maybe a one off Colby.. Hope the wrists are better today.
    No rest for the wicked!
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  7. Day 33: Back/Traps

    Wide-Grip Lat Pulldown:
    50 lb x 20 reps
    100 lb x 20 reps
    150 lb x 10 reps
    200 lb x 10 reps

    Close-Grip Front Lat Pulldown:
    100 lb x 20 reps
    150 lb x 10 reps
    200 lb x 10 reps

    One-Arm Dumbbell Row:
    45 lb x 10 reps
    90 lb x 10 reps
    135 lb x 10 reps
    Hammer Strength Machine

    Smith Machine Shrug:
    135 lb x 10 reps
    225 lb x 10 reps
    315 lb x 10 reps

    Dumbbell Shrug:
    70 lb x 10 reps
    95 lb x 10 reps
    105 lb x 10 reps

    Cycling (stationary):
    1:00:00 || 12.3 mi

    Notes and Other Ramblings;

    *Italics are PR's and felt really good in the gym. Pushed through my WO without any issues.
    **Wrist's are still sore but I wore my braces all day. They do help. I still hate them.
    ***Found an bottle of Synthetic Supp's Agmatine. Adding it as 1 AM and 1 at lunch to see if I can get this new found vascularity to stick around longer.
    ****Woke up sore this morning. First time in weeks. Actually felt good and made me realize I was alive.
    *****Appetite suppression. I'm no longer worried about it. The more I analyze it, the more I can actually get it to work for me. It's really got me focusing on what I am eating and taking a good look at portion control. The first has been looked upon the past several months but the later is something that has always hindered me when I eat. I am now looking at eating smaller meals throughout the day as well as trying to eat something every couple of hours. If I can take control of the two, I think my next challenge will be to drop 100 lbs and shoot for a solid 245-250. I'll be looking at going with a Lean Gains approach and starting sometime in October. I want to make sure I hold onto my strength and muscle I've been working for the past few months through PCT and then shore things up with a one month run of Intimidate and Licogenix before this next long term adventure. Hmm... Me at 250 again would be an awesome personal accomplishment.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  8. Quote Originally Posted by Colbicide View Post
    Hmm... Me at 250 again would be an awesome personal accomplishment.
    Another fine workout! Sounds to me like you have the tools in place and definitely the mind set / motivation to make it happen.

  9. Quote Originally Posted by wasme View Post
    Another fine workout! Sounds to me like you have the tools in place and definitely the mind set / motivation to make it happen.
    Thanks boss. Keeping up with your recomp has me really thinking about pushing myself to the next level.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  10. Well it seems to me that the appetite suppressing has helped you determine the right path. I would continue to roll with it like you said bud and just eat clean


  11. Day 34: Legs

    Barbell Squat:
    45 lb x 10 reps
    95 lb x 10 reps
    115 lb x 10 reps
    Hehe, got squats back in the rotation!

    Leg Press:
    400 lb x 10 reps
    800 lb x 8 reps
    600 lb x 10 reps

    Calf Press On The Leg Press Machine:
    600 lb x 20 reps
    600 lb x 10 reps
    600 lb x 10 reps
    600 lb x 10 reps

    Leg Extensions:
    100 lb x 10 reps
    130 lb x 10 reps
    170 lb x 10 reps

    Seated Leg Curl:
    20 lb x 20 reps
    40 lb x 20 reps
    60 lb x 15 reps
    80 lb x 12 reps

    Cycling (stationary):
    1:00:00 || 12 mi

    Notes and More Ramblings (Sorry my mind wanders while on the damn bike)
    *Caloric deficit I think is starting to hit. Not feeling as strong on leg presses. Then again, hello squat rack!
    **I've lost some of the keg. I went down a notch on my weight belt and it felt good.
    ***So, as the mind continues to wander and I break from my path of mass, and for me, there is a correlation between over eating and eating more frequently. Had breakfast about 9 but was ravenous by 1. I engulfed all that I could to settle myself, hence, I over ate. I need to start adding some additional healthy snacks every two hours to avoid the over eating binge I am capable of. Over the course of the next few weeks, whenever the critter and I decide to go out and about, I am bringing something healthy along to munch on in order to keep the over eating to a minimum at lunch. Breakfast, dinner, and post W.O meals on the other hand has been very easy to manage portion control.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  12. Day 35: Shoulders/Traps (Tonight if the wedding rehearsal doesn't get in my way)

    Week 5 Reflection

    Thursday, July 12 -338 lbs. (-2 lbs.)

    Strength: Even being calorie deficient, my strength continues to increase with each session. I’m at a point where I am no longer consciously trying to add weight but at a point that what I am moving is coming very naturally.

    Recovery: Amazing. I’ve had a little soreness each morning after a workout this week and I like it. Recovery between sets has diminished greatly. I also have a feeling that the one body part per day is also helping.

    Pump/Vascularity: Feeling solid all day long. Vascularity has not improved much this week.

    Mood/Aggression: Still feeling great each day. Aggression has increase significantly to the point that I know my tolerance for other people’s stupidity has diminished. My fuse is much, much shorter that I am used to. So, I am adapting as best as I can.

    Energy/Focus: Focus is still awesome and has been very consistent from the start.

    Noticeable Changes in Appearance: Dropped a notch on my weight belt, lol. Other than that, nothing much going on.

    Libido: A bit diminished but nothing to be upset about.

    Odds ‘N’ Ends: Joint Fixx has definitely kicked in. Have not been waking up in the morning with joint pain, though still a bit creaky. Not a lot of pain in the gym while lifting either until I aggravated my old wrist issues from last fall. I’ve really noticed that my knees have adapted well and are not giving me fits when riding the damn bike. Shoulders are feeling good as well as my knuckles and elbows. This is one fast working supplement that I will keep on hand when I start to feel old again!

    Added Synthetic Supp’s Agmatine on Tuesday, 1 AM and 1 @ lunch. Looking forward to some additional pump during the last few weeks.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  13. Colbicide, I don't have anything to add atm, but I really want to commend you on the detail and consistent workouts. Good job man.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  14. Quote Originally Posted by HereToStudy View Post
    Colbicide, I don't have anything to add atm, but I really want to commend you on the detail and consistent workouts. Good job man.

    Thanks HTS. I'm having a great time with this and keeping the log here on AM has definitely helped keep me focused and open to new possibilities.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  15. Day 35: Shoulders and Traps (sort of...)

    Smith Machine Overhead Shoulder Press:
    45 lb x 20 reps
    95 lb x 10 reps
    145 lb x 5 reps
    145 lb x 5 reps

    Front Dumbbell Raise:
    25 lb x 10 reps
    35 lb x 10 reps
    45 lb x 10 reps

    Cable Seated Lateral Raise:
    20 lb x 10 reps
    20 lb x 10 reps
    30 lb x 10 reps

    Upright Cable Row:
    100 lb x 12 reps
    120 lb x 12 reps
    200 lb x 10 reps

    Machine Lateral Raise:
    60 lb x 10 reps
    70 lb x 10 reps
    80 lb x 10 reps

    Dumbbell Shrug:
    125 lb x 10 reps
    One set due to lack of time.

    Cycling (stationary):
    1:00:00 || 12 mi

    Notes:
    *Recovery in between sets tonight was AWESOME to say the very least, especially with the time crunch I was experiencing.
    **Snacking on the healthy stuff really helped today. Now I just need to make a conscious effort to do it daily.
    ***Wish I was capable of going heavier with my shoulders. They just cannot take it like they used to. I guess I should be thankful (and I am) that they do respond well to lower weights. I may switch things up next week and use more dumbbells to mix things up for the next two weeks and see if there is any improvement. The nice part is I don't hear them clicking much anymore when lifting!
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  16. Quote Originally Posted by Colbicide View Post
    Day 35: Shoulders and Traps (sort of...)

    Smith Machine Overhead Shoulder Press:
    45 lb x 20 reps
    95 lb x 10 reps
    145 lb x 5 reps
    145 lb x 5 reps

    Front Dumbbell Raise:
    25 lb x 10 reps
    35 lb x 10 reps
    45 lb x 10 reps

    Cable Seated Lateral Raise:
    20 lb x 10 reps
    20 lb x 10 reps
    30 lb x 10 reps

    Upright Cable Row:
    100 lb x 12 reps
    120 lb x 12 reps
    200 lb x 10 reps

    Machine Lateral Raise:
    60 lb x 10 reps
    70 lb x 10 reps
    80 lb x 10 reps

    Dumbbell Shrug:
    125 lb x 10 reps
    One set due to lack of time.

    Cycling (stationary):
    1:00:00 || 12 mi

    Notes:
    *Recovery in between sets tonight was AWESOME to say the very least, especially with the time crunch I was experiencing.
    **Snacking on the healthy stuff really helped today. Now I just need to make a conscious effort to do it daily.
    ***Wish I was capable of going heavier with my shoulders. They just cannot take it like they used to. I guess I should be thankful (and I am) that they do respond well to lower weights. I may switch things up next week and use more dumbbells to mix things up for the next two weeks and see if there is any improvement. The nice part is I don't hear them clicking much anymore when lifting!
    Getting older sucks


  17. Day 36: Arms

    Close-Grip Barbell Bench Press:
    45 lb x 20 reps
    95 lb x 10 reps
    115 lb x 10 reps
    165 lb x 10 reps
    185 lb x 8 reps
    205 lb x 6 reps

    EZ-Bar Curl:
    35 lb x 20 reps
    55 lb x 10 reps
    75 lb x 10 reps
    95 lb x 10 reps
    105 lb x 10 reps

    Triceps Pushdown - V-Bar Attachment:
    100 lb x 20 reps
    200 lb x 10 reps
    200 lb x 10 reps
    200 lb x 10 reps
    200 lb x 10 reps

    Preacher Curl:
    60 lb x 10 reps
    70 lb x 10 reps
    80 lb x 10 reps

    Cable Rope Overhead Triceps Extension:
    100 lb x 20 reps
    130 lb x 10 reps
    150 lb x 10 reps
    200 lb x 10 reps

    Hammer Dumbbell Curl:
    35 lb x 10 reps
    50 lb x 10 reps
    55 lb x 10 reps

    Elliptical Trainer:
    000 || Moderate
    Nice to still be able to feel my nuts and ass when doing cardio...

    Cycling (stationary):
    0:45:00 || 9 mi

    Notes:
    *PR's in italics.
    **Felt good and strong tonight, like I did the first two weeks. Pumps were amazing. Left the gym with a huge ****-eating grin!
    ***I swear, cardio machines are made by the vertically challenged to torture those of us with a little height...
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  18. Day 37: Rest and I am still being wicked...

    Wife's cousin is on his 3rd marriage. The first was a psycho princess, the second found herself walking out of the closet, and the third? We'll find out in six months to a year is my guess.

    Two hour Catholic wedding to boot. Loading up the mini cooler with beers right now. I have a feeling that our three year old is going to need some 'outside' time during this oh so blessed event. Therefore, a quick beer or two will be very nice while she runs around. Hoping that alcohol will numb my taint so the seatted position on the pew for a lenghty amount of time won't make me feel like I am on the bike today!
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  19. Quote Originally Posted by Colbicide View Post
    Day 36: Arms
    **Felt good and strong tonight, like I did the first two weeks. Pumps were amazing. Left the gym with a huge ****-eating grin!

    Nice workout Colby. I love good pumps.. this stack has certainly delivered in that area hasn't it! I am not getting crazy pumps at all with my current stack.

    Quote Originally Posted by Colbicide View Post
    Day 37: Rest and I am still being wicked...

    Wife's cousin is on his 3rd marriage. The first was a psycho princess, the second found herself walking out of the closet, and the third? We'll find out in six months to a year is my guess.

    Two hour Catholic wedding to boot. Loading up the mini cooler with beers right now. I have a feeling that our three year old is going to need some 'outside' time during this oh so blessed event. Therefore, a quick beer or two will be very nice while she runs around. Hoping that alcohol will numb my taint so the seatted position on the pew for a lenghty amount of time won't make me feel like I am on the bike today!
    Dude, you crack me up! And I certainly can relate. You will almost be hoping the little one gets you some beer time during the service!

  20. Day 38: Rest and the wife was HUNG OVAH!!!

    Damn lazy day and I liked it. I have to thank my wife for drinking too much and allowing the whole family to benefit from it!

    This week is looking crazy. Tuesday: State Fair, Thursday: Family, Friday: Family. Going to try and sneak off to the gym as much as possible but I don't see me getting my full 5 workouts in. Looking as there will be a lot more rest this week, I am going to ramp things up again next week to try and break those PR's set the first two weeks.

    M: Chest
    T: Off (unless we get home from the fair early!)
    W: Legs - like I need my quads to grow any more right now...
    Th: Off
    F: Off
    S: Sneaking in for Back, I hope
    S: Off

    We'll see how this shiz works out. I hope I can sneak in a few more sessions but I'll be happy with the three if I get them.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  21. Day 39: Chest

    Smith Machine Incline Bench Press:
    45 lb x 20 reps
    90 lb x 20 reps
    105 lb x 15 reps
    135 lb x 10 reps
    185 lb x 10 reps
    205 lb x 8 reps
    225 lb x 2 reps
    185 lb x 8 reps
    135 lb x 10 reps

    Smith Machine Bench Press:
    135 lb x 10 reps
    185 lb x 10 reps
    205 lb x 4 reps
    185 lb x 6 reps
    135 lb x 10 reps

    Decline Barbell Bench Press:
    90 lb x 20 reps
    180 lb x 10 reps
    180 lb x 10 reps
    205 lb x 6 reps
    180 lb x 4 reps
    Hammer Strength Machine

    Cable Crossover:
    20 lb x 20 reps
    40 lb x 20 reps
    30 lb x 20 reps
    50 lb x 20 reps

    Elliptical Trainer:
    0:25:00 || Moderate
    Found a machine that fits my body type!

    Cycling (stationary):
    000 || 6.5 mi

    Notes:

    *Well that feeling of strong, hard, and pumped continues. I am glad it is back. Feels good to be feeling what I did during weeks 1 & 2. Things are definitely starting to kick into over drive. I am very glad to get through that summer crud slump. And I've learned a thing or two about myself.
    **Found an elliptical machine that fits my body type. I was surprised that I was able to get 25 minutes in without any aches or pains. Looks like I am learning to tolerate this cardio ****...

    Ramblings:

    ***Body seems to be adapting to the caloric deficit and strength is returning like it was when I was eating everything in sight. Looking back upon the past two weeks, I think I have figured out how to eat without over eating at times. For me, I think the following will work: Breakfast:shake, AM snack: Carrots,apples, nuts, or what ever my daughter is munching on, Lunch: Big meal of the day, PM snack: only if needed, Dinner @ 5:30 or 6 - small portion controlled, W.O @ 6:30 or 7, Post W.O.: shake. Water all day long. This has really helped with the diminished appetite, it's helped me keep my portions in control, and I am finally getting my body some decent nourishment throughout the day.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  22. Another strong workout Colby....things are looking awesome man

  23. The adaptation to a caloric defecit is always 99% mental with me. I just love food too much.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  24. Quote Originally Posted by HereToStudy View Post
    The adaptation to a caloric defecit is always 99% mental with me. I just love food too much.
    Same here. Still eating all the good stuff I enjoy cooking but in smaller quantities. Guess you might call it, best of both worlds.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  25. Day 40: Back/Traps

    Wide-Grip Lat Pulldown:
    100 lb x 10 reps
    150 lb x 10 reps
    200 lb x 10 reps
    220 lb x 10 reps
    160 lb x 10 reps

    Wide-Grip Pulldown Behind The Neck:
    100 lb x 10 reps
    120 lb x 10 reps
    140 lb x 10 reps
    100 lb x 10 reps

    One-Arm Dumbbell Row:
    45 lb x 10 reps
    90 lb x 10 reps
    115 lb x 10 reps
    125 lb x 10 reps
    135 lb x 10 reps
    Hammer Strength Machine

    Smith Machine Shrug:
    45 lb x 20 reps
    135 lb x 10 reps
    225 lb x 10 reps
    315 lb x 10 reps
    365 lb x 5 reps
    315 lb x 5 reps
    135 lb x 10 reps

    Dumbbell Shrug:
    60 lb x 10 reps
    80 lb x 10 reps
    100 lb x 10 reps
    120 lb x 10 reps

    Close-Grip Front Lat Pulldown:
    100 lb x 10 reps

    Elliptical Trainer:
    0:30:00 || Broke a Sweat

    Cycling (stationary):
    0:30:00 || 6 mi

    Notes:
    *Still feeling good and strong. Went in this evening feeling deflated and came out pumped and feeling good about things.
    **Legs tomorrow. Rest Thursday and not sure what Friday may have in store.
    Last edited by Colbicide; 07-18-2012 at 01:33 AM. Reason: Forgot a PR.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.
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