RoidRageX10 Rages into Redemptiom

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    RoidRageX10 Rages into Redemptiom


    Hello AM! It has been a while guys, I feel like this is my 4th return to the forum since high school ended. I lost my desire to diet or lift and when I started back up in January of this year, I was promoted to GM and didn't have good time management.

    I have made some good decions recently though! I switched from McDonald's and am now in Panera Bread Management. I also have a gym right down the road for the next month until I transfer again so I am logging to see what results I can get in 30 days! I have been lifting for about a month now, I have decided to finally to track everything with pictures and mesaurements.

    Goals:
    -Lose 10lbs (8lbs fat, only 2lbs muscle)
    -Deadlift 365lbs (Old PR is 405lbs)
    -Squat 335lbs (Old PR is 425lbs)
    -Visible 6-pack (when flexed)

    Supplements:
    -Prime
    -Ananbolic Pump
    -Ripped VitaPak
    -Leukic
    -Hydro Builder (Post-workout)
    -lean shakes (from G N C)

    [Basics]
    -fish oil
    -multi
    -papaya enzyme

    Diet:

    ~2600 - 2700 calories
    55 fat
    375 carbs
    190 protein

    -Lean meats, eggs, brown rice, oatmea, yogurt, bananas and apples, broccoli, corn

    Workout:

    Following a routine from years ago from Shawn Leburn. 2-3 bodyparts/day. 2 heavy sets of 4-6 reps per exercise. 2-3 exercises/bodypart. 2-3 cardio sessions. Intense 20-30 minute sessions

    Measurements: (RELAXED)
    Left Bicep - 13"
    Right Bicep - 13"
    Stomach (below belly button) 33"
    Chest - 37 1/2"
    Thighs - 22 3/4"

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    http://s164.photobucket.com/albums/u...es%2011-01-12/
    PASSWORD - anabolic

    These are my before pictures! Took in AM after breakfast.
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    11/1

    Deadlifts 185+100lbs (chains) 5 sets 3 reps, 30 second rests
    Glute Raises 315lbs 4 sets 6 reps
    Leg Curls 50lbs 2 sets 12 reps
    DB Rows 60lbs 2 sets 10 reps, 55lbs 1 set 10 reps
    Lat Pulldowns 115lbs x 10, 145lbs x 4
    Calf Raises 230lbs x 20 for 3 sets
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    11-2 and 11-3 Both took off.

    Calories under 2700 both days
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    11-4

    10 minutes cardio (gym closed today, did the best I could in 40*)
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    11-5-12


    Chest and Triceps

    Flat BB Press
    95 x 8 (light warmup)
    135 x 5
    155 x 3
    175 x 6
    185 x 4

    Iso Press Incline (Wide Grip)
    Bar+50 x 10 (light warm-up)
    90 x 6
    200 x 6
    200 x 6

    Flat DB Press
    40 x 10
    55 x 6
    55 x 6

    Rope Pull-Downs
    40 x 10
    100 x 6
    100 x 6

    DB Kickbacks
    15 x 6
    15 x 6

    Powerclean [I had so much in the tank still, I needed a power movement to wear me out]
    135 x 6
    135 x 6

    Diet is looking good today!
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    11-6-12


    Back and Biceps


    Deadlift
    135 x 6
    245 x 3
    295 x 3
    295 x 4

    Lat Pull-downs
    40 x 10
    110 x 5
    140 x 6
    160 x 4

    Lat Pull-Backs?
    40 x 10
    140 x 5
    140 x 6

    Lying DB Curls
    25 x 6
    30 x 6
    30 x 5

    DB Hammers
    30 x 4
    30 x 4

    ___________

    Great workout, diet is looking good still, going out to a concert tonight!!
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    Feedback:


    Well I have been at the lifting game now since October 10th, and tracking progress since the 1st. I'll just note some thoughts and how everything is going..

    Diet:


    I can say that managing my calorie intake has been easier than ever. My best friend is a personal trainer so he has given so many tips, and helped me with different formulas that I can succeed with. I am keeping my metabolism up and I feel like I am able to live life and still eat for my fitness goals.

    Strength: Plenty of proteins, getting a great breakfast in, 3-4 hours between meals.
    Opportunities: More fruits and veggies!! Take EVOO at night time, cut sodium

    Training:


    I am feeling stronger each week, my form is the best it has been as ever. It took me years to let go of the ego (although it is a daily battle), and focus on correct form to maximize the exercises in which I perform.

    Strengths: Adding weight each week, hitting all bodyparts but one (just bought belt)
    Opportunities: Getting organized - I need my journal, hit legs now, add abs in 2wo/ week not only 1

    Supplements:


    -I dislike ripped vita-pack by G N C
    -Prime is still in early stages
    -Anabolic Pump needs slower carbs from now on.
    -Leukic doesn't seem to be doing much yet, again still very early.
    -C4 is giving me great energy pre-wo
    -Protein isn't running through me now, I realized I may be lactose intolerant so I cut milk out..
    -Papaya is helping my digestive system so much. I see and feel the difference.

    Appearance:

    Very early stages on this process, not too concerned with what I see yet. I am feeling more confidence in the gym though, I feel slightly more vascular, and I do notice a bit of lean composition commencing.
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    11-7 + 11-8


    Off 11-7

    11-8

    Legs and Shoulders

    Squats (first time in over a year)
    135 x 10
    225 x 3
    225 x 6 (weight wasn't heavy, my legs already were getting sore)

    Leg Press
    200lbs+ Bar x 10-12 x 3 sets

    Military Press
    45lbs x 10
    65lbs x 5
    115lbs x 7
    125lbs x 3

    Front DB Raises
    20 x 10
    25 x 5
    25 x 6

    Supplements:
    I decided to take back the vita-pak, not really worth it to me. However, I did buy two more bottles of prime (300 caps) and a 2-month supply of a thermogenic also from G N C called Refine. I will begin taking 9 prime/day and soon enough doing 12!

    On a delicious note, I had a chicken bowl with brown rice from Chipotle! Yum!
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    11-9-12


    Abs and Chest


    Rope-Pull down ab crunches
    40lbs x 10
    85lbs x 4
    85lbs x 4

    Body Weight leg raises
    BW x 10
    BW x 12
    BW x 12

    Flat BB Press
    95 x 10
    115 x 8
    155 x 3
    185 x 6
    190 x 4+1 (with spotter)

    Incline Press
    bar+90 x 10
    180 x 6
    220 x 2 (way too much)
    180 x 6

    Flat DB Press
    60 x 3
    60 x 4


    Notes:
    Finally made a big change in my bench. I was using too much of my shoulders, and I fixed my form and the strength was there! Most weight I have done since lifting again. I am only supposed to do chest once weekly but I felt like I didn't work it well and I sure felt it today!
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    Whats up bro? I'll follow along for this ride!
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Whats up bro? I'll follow along for this ride!
    Hey man! Long time no chat!

    Glad to see you following.
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    11-10-12


    Back and Biceps and Calves..and traps..

    Deadlift
    135 x 10
    225 x 3
    315 x 1
    365 x 1 (current PR)
    315 x 1 x 4

    BB Rows
    135 x 8
    135 x 6
    95 x 8
    95 x 7

    Pull-ups (close grip)
    BW x 4
    BW x 5

    BB Curls
    45 x 10
    65 x 6
    65 x 6
    65 x 5

    Calf Raises
    365 x 10 x 2
    390 x 10


    Between workout I did shrugs with a 45lbs plate and supersetted the raises with a shrug machine.
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    Pretty good workout. Looks like you've met one of your goals.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Pretty good workout. Looks like you've met one of your goals.
    Thanks man!

    And wow, I actually didn't even realize it. I'm not used to hitting goals that soon..

    11-11-12

    Off

    11-12-12

    Chest and Triceps

    Flat BB Bench
    95 x 10
    135 x 6
    155 x 3
    190 x 5
    190 x 3 (+2)

    Incline BB machine
    bar+90 x 10
    bar +140 x 3
    bar+205 x 4
    bar+205 x 4

    V-Bar Pull-Downs
    60 x 10
    130 x 6
    130 x 6

    Pec Deck
    90 x 10
    130 x 6
    130 x 6

    Lying Skull Crushers
    bar+20 x 10
    bar +40 x 8
    bar+40 x 3

    Dips
    BW x 5
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    I'm a headcase when it comes to deadlifts. I can take a few months off and always come back and pull around 500lbs for a single but as soon as the weight goes up over that I just can't do it. Even 20 lbs throws me off. I have a strong mental plateau and it always catches up to me.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    I'm a headcase when it comes to deadlifts. I can take a few months off and always come back and pull around 500lbs for a single but as soon as the weight goes up over that I just can't do it. Even 20 lbs throws me off. I have a strong mental plateau and it always catches up to me.
    500lbs! That is awesome man. I did a variation of a deadlift called a stradle in high school, and I pulled 515lbs up one day.
    This game is very mental. I am overcoming the same with my bench numbers.
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    Quote Originally Posted by RoidRageX10 View Post
    500lbs! That is awesome man. I did a variation of a deadlift called a stradle in high school, and I pulled 515lbs up one day.
    This game is very mental. I am overcoming the same with my bench numbers.

    It is very mental. My best pull was 550. It takes a lot of mental work for me to push that deadlift number up. 500 can be a breeze but then 520 will feel terrible.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    It is very mental. My best pull was 550. It takes a lot of mental work for me to push that deadlift number up. 500 can be a breeze but then 520 will feel terrible.
    I dont think that problem has happened to me. My biggest blunder is my train hard for 2 months, and then I'm on and off. I would lift for powerlifting comps, and then just throw in fitness whenever I could in school.
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    Quote Originally Posted by RoidRageX10 View Post
    I dont think that problem has happened to me. My biggest blunder is my train hard for 2 months, and then I'm on and off. I would lift for powerlifting comps, and then just throw in fitness whenever I could in school.
    yeah man. Its the worst thing. I psyche myself out. I pull 500 and its a smoke show... then I add 10's for a 520 pull and it barely moves.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    yeah man. Its the worst thing. I psyche myself out. I pull 500 and its a smoke show... then I add 10's for a 520 pull and it barely moves.
    LOL benching for me when I was 17 - 220lbs x 2, 2plates, a big struggle. I did bench 250lbs once, but I forget how haha
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    11-13-12

    Shoulders and Abs

    Sitting DB press
    25 x10
    45 x 6
    50 x 6

    Rope crunches
    50 x 10
    70 x 15
    70 x 10

    Front DB raises
    12 x 10
    30 x 4 (poor form)
    25 x 6

    Decline sit-ups
    BW x 20 x 2
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    11-14-12


    Back and Biceps

    Deadlift
    135 x 8
    225 x 6
    315 x 1
    370 x Miss (had no chalk..)
    315 x 1
    DONE

    Glute Raises
    225 x 10
    315 x 8
    335 x 8

    Lat Pull-Downs (palms facing each other)
    80 x 10
    100 x 3
    160 x 6
    160 x 8

    Hammers
    25 x 6
    25 x 5

    Curl Bar
    65 x 5
    65 x 5 (pinkys up)

    Funky day today, my attitude was not very good. Not having chalk was a disappointment too.
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    be careful pulling 1rm's so often big guy. I know you want to see progress but your last deadlift day was 4 days ago and you hit a PR there. Rest and recovery are just as important as pulling heavy weight. I try to keep at least a week between heavy deadlift sessions.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    be careful pulling 1rm's so often big guy. I know you want to see progress but your last deadlift day was 4 days ago and you hit a PR there. Rest and recovery are just as important as pulling heavy weight. I try to keep at least a week between heavy deadlift sessions.
    I'll have to do that. I didn't really thing about how much recovery I would need.
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    Quote Originally Posted by RoidRageX10 View Post
    I'll have to do that. I didn't really thing about how much recovery I would need.
    Just a word of advice. I find it more beneficial to spread my big lifts out over more time. This way my CNS can recover before hitting it hard again and my other lifts won't suffer because of an overtaxed CNS. Sometimes if I pull heavy one week, I won't even deadlift the next week. Instead, I'll do some more accessory movements to help aid in recovery. Find what works for you but I would proceed deadlifting every few days with caution. Its very easy to burn yourself out quickly by pulling heavy all the time.
    SFW and GFH
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    Quote Originally Posted by Inarius View Post
    Just a word of advice. I find it more beneficial to spread my big lifts out over more time. This way my CNS can recover before hitting it hard again and my other lifts won't suffer because of an overtaxed CNS. Sometimes if I pull heavy one week, I won't even deadlift the next week. Instead, I'll do some more accessory movements to help aid in recovery. Find what works for you but I would proceed deadlifting every few days with caution. Its very easy to burn yourself out quickly by pulling heavy all the time.
    I'll take it. When I deadlifted this much I was in school last, I didn't work on my feet for 8 hours and then lift. My health is more important then a number.
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    Quote Originally Posted by Distilled Water View Post
    Man, thought I subb'd. Here for support & questions amigo
    thank you bro I appreciate it.
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