Summer Fun with Primordial and ForeRunner

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  1. 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”.


  2. Another strong workout Colby....things are looking awesome man
    FINAFLEX REP
    Visit our website at finaflex.com
    •   
       


  3. 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

  4. 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”.

  5. 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 12:33 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”.
    •   
       


  6. Quote Originally Posted by Colbicide View Post
    Same here. Still eating all the good stuff I enjoy cooking but in smaller quantities. Guess you might call it, best of both worlds.
    That is my plan when I come off this carb cycling. Eat regularly, just the right amounts. I love food and cooking way too much.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  7. Day 41: Legs

    Barbell Squat:
    45 lb x 10 reps
    95 lb x 10 reps
    145 lb x 8 reps
    Felt really good to squat again. Felt like I could go heavier but I'm in no mood to push it and get hurt again.

    Leg Press:
    200 lb x 10 reps
    200 lb x 10 reps
    400 lb x 10 reps
    400 lb x 10 reps
    600 lb x 10 reps
    600 lb x 10 reps
    800 lb x 5 reps

    Calf Press On The Leg Press Machine:
    200 lb x 20 reps
    200 lb x 20 reps
    400 lb x 12 reps
    400 lb x 12 reps
    600 lb x 15 reps
    600 lb x 15 reps
    800 lb x 10 reps
    800 lb x 10 reps

    Leg Extensions:
    60 lb x 12 reps
    160 lb x 10 reps
    165 lb x 10 reps

    Seated Leg Curl:
    30 lb x 20 reps
    50 lb x 20 reps
    70 lb x 10 reps

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

    Cycling (stationary):
    0:30:00 || 5.4 mi

    Notes:

    *PR's in Italics.
    **Squats felt really good tonight. Going to increase the weight a little each week so I don't mess the knees up again. You don't know how happy I am that I feel like I can get this back into my routine.
    ***New eating strategy seems to be paying off. Feeling good throughout the day. Feeling very strong the past few sessions and enjoying myself again.

    Ramblings:

    Got two encouraging comments at the gym this evening. The first was from the owner. Came by after squats, said hello, and made the polite comment that "It looks like you're turning into a regular around here", shook my hand and walked away. The second comment came from the gym manager. He does his walk-abouts and checks in with everyone and caught me before hitting the 800 presses and calve lifts. He came over to say "thank you". I asked "why". He commented that I was the only person in the gym to use the 100 lbs plates since he moved them from storage to the leg press machines. This just gave me a good chuckle inside.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  8. Another fine workout Colby. Good to see your new eating strategy is working well!
    FINAFLEX REP
    Visit our website at finaflex.com

  9. Day 42: Forced rest due to family.

    Thursday, July 19th ; 334 lbs. (-4 for the week, -12 since beginning)

    Week 6 Reflection: The true half way point.

    Strength: Amazing. I love feeling strong again. Moved through all the blah and am picking up where I left off back in week 2. And I am doing it with a caloric deficit. In the past, whenever I have lost weight, my strength usually diminishes with it. It's nice to see the weight fall and my strength to continue to improve. The next few weeks should be interesting.

    Recovery: Very good. Little or no soreness the following day. The joints are loving me right now and the wrists seem to be healing up pretty quickly. Then again, I’m keeping them wrapped during each workout but the combination of the two has been very beneficial. Rest between sets, even heavy, is very quick.

    Pump/Vascularity: Pumps have been out of this world this week. Vascularity has continued to improve and is now sticking around throughout the day. Lots of veins coming through in my legs which has not happened in a long time.

    Mood/Aggression: Walking out of the gym with a ****-eating smile is great. The aggression has leveled off but there is definitely an alpha feeling going on all day, not just during my W.O.’s.

    Energy/Focus: Has stayed the same since day one and has really made a difference in the way I reflect on things. Not to mention, it’s still helping me get passed my cardio hatred.

    Noticeable Changes in Appearance: Vascularity is much more noticeable all over. Legs continue to grow at an obnoxious rate, not sure if the three new pairs of pants are going to fit when the new school year begins. Shoulders look wider than they did before I started.

    Libido: Finally, I am starting to feel shut down. Takes a while to get going with the wife and I’m no longer walking around like a horny 20 year old when things first started. PCT starts in a few weeks so I’m not worried. From my personal history, I tend to start feeling pretty normal within the first couple of days. Never tried the TRS stack but if it gets me feeling normal in the first 24 - 48 hours of use, it will live up to my expectations.

    Odds ‘N’ Ends: The hour of cardio has been great for self reflections on what I’ve been going through, what I want to accomplish, and what I have accomplished already. So far, I feel that everything – good/bad/in-between – has been completely worth it. Like I stated at the beginning, I am going to bust my ass to earn every single gain I possibly can this summer. And I believe that this stack has definitely supported me and my efforts thus far.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  10. Very good update. I love seeing someone say they are down as much weight yet positive about strength and mood/pumps.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  11. Sounds like you are in the zone bud, keep at it and keep pushing it


  12. Your weekly reflections speak volumes.. this stack seems excellent.
    FINAFLEX REP
    Visit our website at finaflex.com

  13. Day 43: Arms and Calves (Sort of)

    EZ-Bar Curl:
    15 lb x 20 reps
    35 lb x 15 reps
    65 lb x 12 reps
    85 lb x 10 reps
    105 lb x 10 reps

    Machine Triceps Extension:
    70 lb x 20 reps
    100 lb x 10 reps
    130 lb x 10 reps
    160 lb x 10 reps
    210 lb x 8 reps

    Dumbbell Bicep Curl:
    20 lb x 10 reps
    25 lb x 10 reps
    35 lb x 10 reps
    45 lb x 10 reps

    Machine Dips:
    130 lb x 10 reps
    160 lb x 10 reps
    190 lb x 10 reps
    220 lb x 10 reps

    Incline Dumbbell Curl:
    25 lb x 10 reps
    35 lb x 10 reps
    45 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

    Elliptical Trainer:
    1:00:00 || Moderate

    Standing Barbell Calf Raise:
    220 lb x 15 reps
    240 lb x 15 reps

    Notes:

    *PR's are in italics.
    **Still feeling strong and I like it. Wrists have been a bit sore but keeping them wrapped has helped. Still feel like I am in a zone, not trying to really push myself, instead I feel that what I am moving is coming very naturally. And looking at the PR's tonight, I am surprised because I wasn't trying to go there. My goal was to get a good workout in before 10 PM and I knew I was running out of time.
    ***Hour on the elliptical. Have to say that it's been good on the joints.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  14. You decimated those triceps man! Congrats on those PRs!
    I can do all this through Him who gives me strength.

  15. Quote Originally Posted by CaptHowdy5150 View Post
    You decimated those triceps man! Congrats on those PRs!
    Thanks Capt. And I love the new avatar!
    “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 wasme View Post
    Your weekly reflections speak volumes.. this stack seems excellent.
    I think overall it was well designed
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  17. Quote Originally Posted by Colbicide View Post
    Thanks Capt. And I love the new avatar!
    Thanks man. You're doing a great job with the log. I may have to look into some of these products.
    I can do all this through Him who gives me strength.

  18. Day 44: REST!

    Whole family slept in and hung out today. Not bad for it being 104. We'll see if I can drag my butt in to the gym for some cardio tomorrow.

    Hope the weekend is treating the rest of you well.

    Edit: Forgot to mention that the tri's were exceptionally sore today. I love it!
    Last edited by Colbicide; 07-22-2012 at 01:35 AM. Reason: Tri's
    “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

    Edit: Forgot to mention that the tri's were exceptionally sore today. I love it!

    Nice!

    Gotta say this log is making me wanna try this stack!
    FINAFLEX REP
    Visit our website at finaflex.com

  20. Quote Originally Posted by wasme View Post
    Nice!

    Gotta say this log is making me wanna try this stack!
    If you decide to, you can hit me up for a discount on PP stuff.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  21. Day 45: Rest!

    Had to go out to the in-laws and get their new laptop up and rolling before they get back from Mexico. Nice hot day with the family.

    Chest tomorrow if all goes well.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  22. Quote Originally Posted by HereToStudy View Post
    If you decide to, you can hit me up for a discount on PP stuff.

    Thanks will do!
    FINAFLEX REP
    Visit our website at finaflex.com

  23. Day 46: Chest

    Smith Machine Incline Bench Press:
    45 lb x 20 reps
    95 lb x 10 reps
    115 lb x 10 reps
    135 lb x 10 reps
    155 lb x 6 reps
    135 lb x 10 reps

    Smith Machine Bench Press:
    95 lb x 10 reps
    115 lb x 10 reps
    135 lb x 10 reps
    185 lb x 7 reps
    135 lb x 10 reps

    Decline Barbell Bench Press:
    90 lb x 10 reps
    180 lb x 10 reps
    230 lb x 8 reps
    180 lb x 10 reps
    *Hammer Strength Machine

    Cable Crossover:
    20 lb x 20 reps
    30 lb x 12 reps
    50 lb x 12 reps
    70 lb x 12 reps
    90 lb x 10 reps
    20 lb x 20 reps

    Elliptical Trainer:
    000 || Moderate

    Cycling (stationary):
    0:25:00 || 4.8 mi

    Notes:
    *Craptastic workout this evening. Started with NO focus or drive. And then on the fourth set of incline, my left shoulder had a nice twinge go through it... To say the least, I had to tone everything down as not to make it feel worse.
    **Definitely not feeling as strong or focused today. Not sure why.
    ***Last day of Bulk.
    ****Not sure if I will make it to the gym tomorrow. Family has plans to head out to the state fair in the evening.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  24. Quote Originally Posted by Colbicide View Post
    *Craptastic workout this evening. Started with NO focus or drive. And then on the fourth set of incline, my left shoulder had a nice twinge go through it... To say the least, I had to tone everything down as not to make it feel worse.
    **Definitely not feeling as strong or focused today. Not sure why.
    It happens to everyone, dont let it get you down.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  25. Quote Originally Posted by HereToStudy View Post
    It happens to everyone, dont let it get you down.
    Yes it does. Just use that as fuel to dominate the next workout.
    I can do all this through Him who gives me strength.

  26. Quote Originally Posted by CaptHowdy5150 View Post
    Yes it does. Just use that as fuel to dominate the next workout.
    Yep. Legs tonight. First thing on the list to kill... SQUATS!!!
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  27. Day 47: Rest

    Weather was much better this week than last so the family decided to head out to the state fair. Had a good time but limited myself to 1 king size corndog with the critter. Once we made it back home it was diced chicken salad. Felt much better after eatting them greens, lol.
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  28. Day 48: Legs

    Barbell Squat:
    45 lb x 10 reps
    135 lb x 10 reps
    225 lb x 10 reps
    315 lb x 2 reps
    *Last set could have done a few more but cautious with knees.

    Leg Press:
    1000 lb x 5 reps
    800 lb x 10 reps
    800 lb x 10 reps
    600 lb x 10 reps
    600 lb x 10 reps
    600 lb x 10 reps

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

    Leg Extensions:
    80 lb x 10 reps
    120 lb x 10 reps
    160 lb x 10 reps

    Seated Leg Curl:
    30 lb x 20 reps
    60 lb x 10 reps
    90 lb x 10 reps

    Elliptical Trainer:
    0:30:00 || Intense!

    Cycling (stationary):
    0:30:00 || 5.8 mi

    Notes:

    *PR's in italics.
    **Still pissed about Monday's workout helped to fuel this one.

    Ramblings:

    When I started lifting, about age 16, I have always loved leg days. Thing is I've always have had bad knees so squats and I have never seen eye to eye. The past 6 months, I've tried to get them back into my routine only to have a knee or my back complicate things. So to see myself hitting the 315 mark for the first time in at least ten years is a huge boost, even for only two reps. Yea, I do believe I could have gotten another 3-5 reps but I'm at the point that I have learned not to push myself too hard, too fast and just enjoy the little things. Slowing down a tad lets me reflect and set a goal for the next week. I definitely have plans to get that 315 to 5 or 8 reps next week. Though I may have to go a little lighter with the leg presses afterwards. Back to back PR's this evening definitely put some stress on the body. If I am not waddling like a duck by Friday, I may have to to it again!
    “Beastmode is when you can not possibly go any further, but then you make a conscious choice to move forward”.

  29. Quote Originally Posted by Colbicide View Post
    Day 47: Rest

    Weather was much better this week than last so the family decided to head out to the state fair. Had a good time but limited myself to 1 king size corndog with the critter. Once we made it back home it was diced chicken salad. Felt much better after eatting them greens, lol.
    Strong dedication. I hit those fairs and the like up, and end up putting back about 5k calories for lunch, lol.
    Just inject.
    Facebook:
    www.facebook.com/heretostudy

  30. Quote Originally Posted by Colbicide View Post
    D

    When I started lifting, about age 16, I have always loved leg days. Thing is I've always have had bad knees so squats and I have never seen eye to eye. The past 6 months, I've tried to get them back into my routine only to have a knee or my back complicate things. So to see myself hitting the 315 mark for the first time in at least ten years is a huge boost, even for only two reps. Yea, I do believe I could have gotten another 3-5 reps but I'm at the point that I have learned not to push myself too hard, too fast and just enjoy the little things. Slowing down a tad lets me reflect and set a goal for the next week. I definitely have plans to get that 315 to 5 or 8 reps next week. Though I may have to go a little lighter with the leg presses afterwards. Back to back PR's this evening definitely put some stress on the body. If I am not waddling like a duck by Friday, I may have to to it again!
    As I've gotten older and no longer recover like I use to backing off on training has been a hard lesson to learn but if I want to keep weights in my life I have to do it. It's good that you listen to your body no point in injuring yourself and then being hurt to the point that you can't train at all.

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