Indianballer's *off-time* workout log
- 03-21-2009, 03:53 AM
Indianballer's *off-time* workout log
Ok so I'm 2 weeks removed from PCT, and I'm gonna run a 4 week log in here for mainly workouts, but supplements also. Diet will see a slight reduction from the cals I ended the cycle and continued thru PCT at, and I will be running clen the first 2 weeks of the log.
Today: Friday 3/20...I will post the 2 day a week routine I've used the past 2 weeks, as I've allowed my body to recover.
AM: 2 mile jog
PM: Super-pump 250 (2 scoops)
Bench - 135X10, 185X5, 225X5, 245X5, 275X3, 225X8
Squat - 135X10, 225X10, 315X5, 225X10, 225X10, 135X15
Pull-ups/Dips Superset - 10/10, 10/10, 10/10, 8/10, 7/10, 5/10
Preacher Curls - 35's on the curl bar X 8, 8, 7, 5
Cable Pressdowns - the stack X 10, 10, 10
Cable Crossovers X 10, 10, 9
AM: sprint 800, walk 400, run 400, walk 400, jog 400, walk 400
Deadlift - 225X10, 275X5, 315X5, 405X3
Power Cleans - 135X5, 185X5, 225X5, 135X10
Military Press - 135X10, 155X8, 185X5, 185X4
Hang Clean&Overhead Press - 135X10, 135X10, 135X10
Leg Curls - light X 10,10,10
Dumbell shrugs/upright row superset - 100's/105, 100's/105, 100's/105
Then I did 9 sets of bodyweight ab work the 3 days I didn't lift each week
In the coming 4 weeks I will be doing a more basic 4/5 day split, depending on schedule and such.
Have been running green bulge and white blood since PCT, and have about 3 or 4 days left, then I'll be starting Super-Pump-250 again and that should last me right up until I go back on either m14ad or the one (can't decide) to get the summer started off right.
That's all for now, See you on Monday - 3/23
Weight: 189.5 (UGH!)
- 03-28-2009, 02:13 AM
Today: Friday 3/27
Incline barbell bench - 2 sets 135X7
Flat Barbell Bench - 225X5, 245X3, 185X10, 185X7, 135X10
Squat - 135X10, 225X10, 275X5, 315X3, 225X9, 185X13
Pullups - 6 sets 10 BW with 3 grips (last sets I was finishing at 8 and 9)
Hang Cleans - 135X5, 185X5, 205X5
Barbell Curls - 95X9, 95X7, 95X6, 95X5
Dips - BWX15, BWX15, BWX15
Starting Monday, my routine will go as follows:
Monday - chest
Tuesday - back
Wednesday - arms, abs
Thursday - legs
Friday - shoulders
Saturday -abs, cardio
Sunday - OFF
My goal for the start of the m1,4 add cycle is to have my bodyweight above 190 and be able to get 245 for 5 reps on bench again, and my goals for the end of the cylcle/end of this log, is to weigh over 200 lbs, and be able to get 275 for 5 reps on bench. My BF% should stay pretty consister in the 10-12% range, maybe a little lower as summer draws closer, but I won't be measuring it.
Supplements will look like this:
Weeks 1-4: Fish Oil, Multi, Saw Palmetto, Milk Thistle, Grape Seed Extract, Super-Pump 250, Whey, Casein
Weeks 5-9: All of the above, plus m1, 4add 180-210 mg's/day
Weeks 10-13: Nolva - 20 mg's/day, Reversitol - 3, 2, 2, 1
Ugh, strength is down...feels so disheartening to even work out right now because of the weight I'm currently moving. I'm really going to need to get my diet up here and focus on increasing the intensity in the gym as I get back into 5 day a week mode. See you guys monday with beginning pics.
- 03-29-2009, 06:11 PM
Today: Sunday 3-39
All I have on the agenda today is a light jog, and it's chilly outside so I'm not looking forward to it.
So far today I've eaten a bowl of cereal, 3 PB n J's, a can of chicken, 8 chicken wings, and a protein shake..oh and a mountain dew..lol.still haven't reached the halfway mark for calories today though..love bein an ecto sometimes.
So pumped to get back in the gym this week on a regular routine. Hopefully it will pick my mood up a little bit, as I've been dragging around in the dumps the past few weeks due to stress and personal problems. I always find myself sacrificing workouts in times of stress...something I really need to correct for the long-term. Seems like I'll be using this log as an outlet for my problems as much as logging my workouts lol. O well, beats paying for a therapist. Got to run (literally). See you tomorrow.
03-30-2009, 05:35 PM
Today: Mon - 3/30
I feel great today...so excited to be back in the gym full swing. I had an awesome chest workout today, my endurance was a little off, but that's to be expected with the time off. Strength was up there on par with the numbers I was putting up on-cycle so that's awesome.
Flat Barbell Bench - 135X5, 185X5, 225X5, 245X3, 275X1, 185X10
Incline Barbell Bench - 135X7, 165X7, 185X6, 135X10
Flat Dumbell Bench - 75'sX7, 75'sX6, 75'sX5
Dumbell Flies - 40'sX8, 45'sX5, 35'sX7
Dips - BWX10, BWX10, BWX9
Barbell Curls - 95X8, 95X7, (95X6, 65X6, 45X6) - dropset
Dumbell Curls - 45'sX7, 45'sX7, 45'sX5
All in all I left the gym feeling awesome and ready to take on Back/tri's tomorrow.
So far for the diet today it's been:
Bowl of Cereal, 4 pieces Peanut Butter Toast, 1 PBnJ, 1 whey shake (2 scoops with 2% milk) and like 5 strawberries. Have a lot of work to do for the rest of the day on calories and protein, but I'll get it done with a big dinner, couple cans of chicken, and another PB n J or two and a casein shake before bed.
I'm gonna need to clean up the diet in time for summer, as my abs are starting to get blurred, but I'm determined to break the 200, hopefully 205 mark by the end of May, so I'll start cuttin down a bit after that and hopefully cruise through the summer at 10% 200+, gaining some LBM little by little until the fall bulk.
Gotta go eat some food and lay down for a couple hours, ha I love bein and an ecto.
03-31-2009, 09:27 PM
Today: Tuesday 3/31
So I'm still logging in this thing, don't really know why but **** it.
Had an alright back, tri workout...diet sucked so far...mood seems a bit off but nothing unmanageable. Definitely didn't feel strong with the weights today though.
Deads - 225X5, 275X5, 315X5
Power Cleans - 135X5, 155X5, 155X5
Pullups - BW X 9 (3 wide, 3 middle parallel, close parallel)
T-Bar Rows - 45X10, 90X10, 105X8, 135X5
One-Arm Dumbell Rows - 70X10, 70X10, 70X10
Extension machine thing - holding 45X10X3 sets
Skullcrushers - 35's on curl bar?, 3 sets supersetted with,
Close grip bench with same bar right away, 20, 15, 8
Dumbell Overhead tri extensions - 60X10, 65X8, 65X7
bowl of cereal, 2 eggs, PBnJ, Postworkout whey shake 2 scoops, 2%, ~10oz steak, mashed potatoes, dinner roll (lol I know), whey shake
Dammit I need to go eat...FML not hungry at all today but that's terrible so far...it's 8:30 PM
03-31-2009, 09:41 PM
03-31-2009, 10:13 PM
Not really a big boy, pretty small frame, but I guess I could be a little leaner than I am at the moment, I'm 6'0, 190 on a good day. I got done with the 4 week PCT of my last cycle like 4 weeks ago, and I'm itchin like crazy to get back on but I'm afraid my receptors wouldn't let me respond or something crazy if I don't follow bro-law #4 - time on+pct=time off.
03-31-2009, 11:07 PM
and that is a minimum correct?(time on + pct = time off)
Also, i read that cardio and eating a lot of frequent meals to boost your metabolism helps clear your androgen receptors. Do you thing carnitine would help also?
04-05-2009, 11:09 AM
04-08-2009, 11:25 PM
Hey how's the journey comin for ya in michigan?
So I switched my routine up a little bit this week...my joints were still sore and my CNS is a little shot from extracurricular activities the past few weeks...but I'm doin my best to tear up these muscles.
monday was like:
Flat Bench - 135X5, 185X5 (think to myself...this hurts, I need to try something else...hmm and the fun began)
Incline Bench - 135X8, 165X7, 185X5, 135X10
Dips - BWX10, 3 sets, really concentrating on torso control and flexation
Cable Crossovers - moderate weight, 3 sets
Barbell Curls - 95X8, 95X6, 95X4, 65X5, 45X5
Short workout, but I was absolutely exhausted after, almost wanted to pass out driving home
I took it easy today just made sure to keep the cals clean and high...lots of DOMS for some reason. Went into the gym and did a short workout
Power Cleans - 135X5, 30 sec 135X5, 30 sec, 135X5, 30 sec, 135X12
/\this **** killed me...gave me a taste of what DC might feel like down the road
then I went and hopped on the power ab machine where u put plated on and did 5 sets on 10 with a hold and moderate weight
Long frustrating stressful day but diet was good and made it to the gym for a later workout than usual...short again
Squats - 135X10, 185X10, 225X10, 275X5, 185X16 (all sets supersetted with..
Pullups BW - wide 10, middle 10, close 10, middle 8, wide 6 and then 2 swingers
800 meter run
Thursday will look like this:
study from 8-11, go to gym from 12-1/1:30, study from 2 to 4 for an exam and take it at 5...this day will be on no sleep and an adderall...took 1 tonight, will take 1 at 5 a.m. and 1 with pre-workout...maybe a half before the test.
Military press BTN - 135X5, 155X8, 165X5, 135X9 (all guesses of course)
Skullcrushers - 35's on curl bar after each of above set
Decline Ab work - twisting crunches, 3 sets 30
Upright Row - 95 lbs - 4 sets
Sitting upright dumbell shrugs - again superset with above (may just hold 45 plates and really work form and pump...we'll see)
then friday I might do an arm day we'll see how I feel and for sure a cardio workout of some kind...might do sprint work on the field or interval work on the track we'll see...tired of boring jogging on the hard sidewalk.
Time to down a protein shake and get started on this study binge for the exam tomorrow.
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