BK's Log For success..and all that good stuff.

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    BK's Log For success..and all that good stuff.


    Decided to start a workout log to keep track of my workouts. I think it will benefit me a lot to keep track of weights/reps/workout feelings/reactions to exercises and monthly weight gain. I will be logging my daily diet, workouts, and supplements being ingested starting...TODAY!


    SUPPLEMENTS TAKEN: USP Labs Super Cissus Rx - 4 grams (5 caps)
    Optimum Nutrition Tribulus - 3 grams (4 caps)
    Gaspari Superpump 250 - 1 fat ass scoop (so 1 1/2ish)
    I Force Reservitol V2 - 3 caps
    Osteo Bi-Flex - 3 pills
    SKELETAL BALM applied to elbows, shins, shoulders, wrists

    Workout of the day: Cardio/Abs -Warmed up using my pvc pipe. Rolled out hips, glutes, hammies, quads.
    -Ran 5 minutes at 7.0 mph/15 degree incline.
    -5 sets of 20 situps for speed with 45 second breaks.
    -1 set of flutter kicks for 2 minutes.
    -1 set of 20 leg raises.
    -1 set of 25 double crunches.
    -Then finished with a 6:22 mile.

    Workout Notes:
    Running at that incline pretty much made me die. It took me about 5 minutes to catch my breathe. Abs were pretty easy. Hate doing them but am trying to get a 300 pt score finally. Overall a good workout. Tomorrow and Tuesday will be weightless bs workouts as much as I hate not lifting, I am taking a pt test on Wednesday so we shall see!

    Nutrition for the day:
    - I don't really keep track of calories. I just try to eat as much as possible generally, and keep it about 3k cals a day high protein.
    - BREAKFAST:
    -2 eggs scrambled
    -Sausage patty
    -Potatoes fried with vegetable oil
    -12 oz. OJ
    -Blueberry Turnover

    -LUNCH
    -Haven't eaten yet! Gonna go get some Churche's Chicken

    -DINNER
    -Will be before I go to bed (at 5pm) I work 1am-9am. It will be a 1500 calories shaking supplying 95ish grams of protein.

    OFF TO CHURCHES! Have a good day all.

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    Just got done with my leg workout! Went very well. Felt pretty strong. Found out there was no pt tests until January now so I can hit the gym hard again!

    SUPPLEMENTS TAKEN TODAY:
    -Super Cissus RX - 6 caps, 4800mgs
    -Osteo Bi-Flex - 3 pills
    -Reservitol V2 - 3 caps
    -Tribulus - 6 pills, 4500 mgs
    -4 scoops Muscle Juice weight gainer 2 hours pre-wo
    -3 scoops Muscle Milk - sipping it right now.
    -1 serving Gaspari Plasma Jet - 3 hours pre-wo
    -2 scoops Superpump 30 minutes pre-wo

    WORKOUT OF THE DAY: LEGS
    Front Squats:
    45x10
    95x10
    135x10
    185x10
    225x8
    315x1

    Leg Press - feet high, toes pointed out.
    200x10
    400x10
    600x10

    RDL's -
    135x10
    185x10
    225x10

    Abs:
    40 decline sit ups
    25 double crunches
    50 flutter kicks

    WORKOUT NOTES:
    Endurance is way up during my workouts when taking plasma jet. At the end of my workouts I have fantastic pumps, however I feel like I can keep going for so much longer after I'm done with my sets. Wanted to see how high I could get on front squats today. The 315 rep I would say was ****ty. Form was still good, but it hurt my wrists a little bit which makes me not want to go that heavy. For running the last 3 days I was surprised my legs weren't considerably weaker. Overall a good day and good workout. Chest tomorrow!
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    Yesterday (tuesday) was my chest day. Pretty good day overall, except for every once in a great while I'll decide to do a few sets of cable flyes...then I realize about 5 hours later that my rotator cuffs and shoulder joint just is not made to do them. I rolled my teres minor/major, delts, pecs, lats, and serratus', felt fine after..just need to remember why I DON'T do flyes..they are worthless..however I will admit nothing gets my chest pumped like they do. The risk vs. reward factor for me isn't good though so I don't forsee myself doing them anytime in the near future.

    SUPPLEMENTS TAKEN:
    -Cissus 5600 mgs
    -Tribulus 6 grams
    -1 serving Plasma Jet
    -1/2 serving Hemavol (got it in the mail, couldn't resist trying even though I'm on PJ)
    -2 scoops Superpump
    -5 scoops Muscle Milk (2 scoop shake, then 3 scoop shake before bed)
    -1000 calorie weight gainer shake
    -2 Gaspari Spirodex (I take these at night, not around my workouts but so I am not a zombie being up 1am-9am)
    -Osteo Bi-Flex

    WORKOUT OF THE DAY: CHEST
    -WARM UP - I always do an extensive warm up and prehab before chest and shoulder workouts. Yesterdays consisted:
    3x15 Pull Aparts with the heavy resistance band
    2x15 Standing 90 degree external rotations
    2x15 Externals rotations laying on side
    2x50 Arm circles in both directions
    2x10 Wall Slides

    Decline Bench:
    45x10
    95x10
    135x10
    185x10
    245x10 (up 10lbs from last week!!!)

    Incline Dumbells:
    35x10
    50x10
    65x10
    80x10

    Cable Flyes:
    20x15
    30x15
    40x15
    60x8
    -Wish I could do these without knowing my shoulder will feel terrible after...skeletal balm and myofascial release negates any damage I could have done however.

    1x15 YTWL's with 5 lb db's

    Face Pulls:
    50x15
    70x15
    90x15
    100x15

    WORKOUT NOTES:
    Had a fantastic pump after doing the flyes. While doing the flyes though I could feel my right rotator cuff was not liking even the low weight I was using. I realize there's some things people's bodies just aren't meant to do, but it is irritating to me that I can military press 80-100 lb db's for reps, and barbell military 185 for reps and it doesn't bother my shoulder like flyes do..wtf?!?! Anyways, good workout. I have been getting stronger on all my core lifts, every workout. Endurance is significantly higher, at the end of my workouts I feel like I still have tons of gas in the tank. Recovery time also seems to be very improved right now, however I am taking a ****load of supplements so I'm sure that helps .
    •   
       

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    Few days behind on updating! Did Back on Thursday, Shoulders on Friday. Right wrist has been bothering me a little bit, gonna lighten it up on bicep exercises, start wearing my wrist wraps again.

    SUPPLEMENTS TAKEN: (Same on both days)
    -Primaforce Cissus - 5 grams
    -Plasma Jet - 1 serving
    -Hemavol - 1 serving
    -Muscle Milk - 5 scoops (2 scoop shake, then 3 after workout)
    -Osteo Bi-Flex - 3 pills
    -Tribulus - 6 grams
    -Reservitol V2 - 3 caps
    -Superpump - 2 scoops

    WORKOUTS:
    BACK:
    -Deadlifts
    -135x5
    -185x5
    -225x5
    -315x5
    -365x5
    -405x3

    -Seated Rows
    -75x10
    -105x10
    -150x10
    -195x10
    -225x10

    -Narrow Neutral Grip Pulldowns:
    -95x10
    -135x10
    -195x10
    -225x6

    -Hammer Supinated Pulldown:
    -90x10
    -180x10x10

    -Bent Over DB Rows
    -100x10

    -Did some bicep shanigans afterwords..worked up to 115x6 ez bar curls, and 70x5 db curls.

    SHOULDERS:
    -Did a lot of my usual rotator cuff exercises, and shoulder mobility exercises.

    -Seated DB Press:
    -30x10
    -55x10
    -85x6

    -DB Laterals
    -15x10
    -25x10
    -30x10
    -40x10

    -Front Raises
    -15x10
    -25x10
    -30x10
    -40x10

    -Rear Delt Flyes:
    -15x10
    -25x10
    -30x10
    -35x10
    -40x6

    Did 6 supersets of facepulls/pushdowns to finish, also included some YTWL's.

    WORKOUT NOTES:
    -Both workouts my endurance was great. I really don't noticed any increased pumps honestly from hemavol or plasmajet, but my recovery time is wayyy up, I have almost zero doms, and I am recovering significantly faster between sets along with being able to workout longer and harder. I am making progress every week which makes me happy. Switching back to 5/3/1 next week. Monday - Squats, Tuesday - Bench, Thursday - Deadlift, Friday - Military Press.
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    The woman has been in town since Friday so workouts have been slightly rushed due to lots of sex and sleeping lol. Still going in and going strong though!! Drinking my preworkout right now, wanted to post my workout from yesterday. Started back on 5/3/1 programs yesterday, went very well for first day back. Did a set of 1 at the end of my squats to see roughly where I was.

    SUPPLEMENTS TAKEN:
    -Superpump - 2 scoops
    -PlasmaJet - 1 serving
    -Hemavol - 1 serving
    -Cissus -honestly..I just take a f*cking handful lol
    -Osteo Bi-Flex - 3 pills
    -Muscle Milk - 5 scoops throughout day
    -Resrervitol V2 - 3 caps
    -Skeletal Balm pre/post/prebed

    WORKOUT OF THE DAY: LEGS
    -Squats: Slightly above parallel box squats.
    -45x10 wu
    -135x5 wu
    -185x5 wu
    -225x5 wu
    -275x5 1st work set
    -315x5 2nd work set
    -325x5 3rd work set
    -365x1 feeler set..VERY easy.
    -225x20 - Finisher set - Leg pump was ridiculous...

    -Leg Curl:
    -90x5x5x5

    Bodyweight Squats:
    5x25 with varying foot positions.

    WORKOUT NOTES:
    -Overall a very good workout. Easily feel I could have done 405 for my box squat, but I didn't want to push it with no one there to spot me. Leg pump was ridiculous..veins in quads coming out very nicely, Vastus Lateralis sweeping out more I've noticed, along with my Rectus Femorus is now visible as a separate quadricep muscle. Haven't been weighing myself..don't really plan on it other than once a month or so, more going for strength/how I am looking. With my girl here my diet has been ****TY..pretty much lots of protein shakes, fast food once a day, and one meal at the chow hall, but once we go home on the 20th that will change...Putting in my monthly supplement order tomorrow, will post before to see if anyone has any idea's for additions/retractions. Off to hit chest! Will update later tonight or tomorrrow.
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    Ah been super busy getting ready to go home! At the airport waiting now so I figured it would be a good time to update. I need to be more diligent about updating after I workout to keep track of my reps/sets/weights as that is the point of this log. Did chest last tuesday, thursday was deads/back, friday was military press day.

    SUPPS TAKEN: Same as the last 2 weeks. On my Military Press day I only took plasmajet/super pump and no Hemavol.

    TUESDAY: BENCH
    -Pull Aparts: 4x15
    -Rotator Cuff exercises 3 different external rotations for 3 sets of 15 by all.

    -Bench Press:
    -45x10
    -95x10
    -135x5
    -185x5
    -225x5 1st work set
    -235x5 2nd work set
    -250x5 3rd work set

    YTWL's:
    -5lb db's 3x8

    THURSDAY: Deadlifts/Back
    Deads: Sumo Stance
    -135x5
    -225x5
    -315x5 1st work set
    -365x5 2nd work set
    -405x3 then by 2..have never done sumo before and I am quite a bit weaker vs convential deadlifting..thought it was supposed to be the other way around? 3rd work set
    -315x12
    -315x10

    Seated Rows:
    -95x10
    -150x10
    -195x10
    -240x8 - Think this is a PR..lol not sure though.

    Pull Ups:
    -1x10

    Lat Pulldown:
    -95x10
    -150x10
    -195x10

    FRIDAY: Military Press
    -Rotator cuff shananigans, pull aparts as warm up.
    -45x10
    -65x10
    -95x10
    -135x5 1st work set
    -155x5 2nd work set
    -160x5 3rd work set

    WORKOUT NOTES:
    Although my workouts have been short, with the exception of deadlift day everything has been going very well. I am eager to be home training at my gym for 2 weeks!!! Today is supposed to be squat day but alas I am at the airport allll day. To compensate I did 100 bodyweight squats before showering this morning, I will be doing Bench tomorrow as usual. Weight is actually going up, back up to 210 from 203 so that's nice. Recovery is still very good, not wxactly sure what to contribute that too..definitely not lots of sleep..maybe a combination of all the supplements I am taking, SMR using my pvc pipe, and skeletal balm...
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    Ah Finally home! So nice to be back in Washington. Lifted yesterday afternoon, did bench.

    WORKOUT OF THE DAY: BENCH
    -Rotator cuff warm ups and pull aparts.

    Bench:
    -45x10
    -95x10
    -135x5
    -185x3
    -225x3
    -245x3 1st work set
    -255x3 2nd work set
    -260x3 3rd work set

    Face Pulls:
    50x10
    70x10
    90x10
    110x10
    150x10

    YTWL's: 1 set

    SUPPLEMENTS TAKEN:
    -Hemavol
    -Cissus 5 grams
    -Skeletal Balm
    -Monster Energy drink..if this even counts as a supplement..had no caffeinated supplements here in Washington until tomorrow.
    -Hydrowhey - 4 scoops pre/post workout
    -50 mg DBOL

    WORKOUT NOTES:
    -Very good workout! Will be taking dbol everyday while I am home at 50mg/day. Been eating and sleeping A LOT. Hopefully I'll be able to bloat myself to at least 215-218 while I am home. Rotators feeling good, elbows feeling good, wrists feeling good..hooray skeletal balm!
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    Yesteray I did Rack Pulls/Back. Was a pretty good workout, it's very nice to be back at my regular gym. People always look at me like I'm crazy when I do SMR, or any of the other warm up shenanigans I do..but then again I look at them crazy when they do a lot of the ridiculous stuff people do on a regular basis at a gym. As my gym will be closed, and I will be gone until monday I did Rack Pulls/Back yesterday, and Squats tonight. I will miss mondays workout so next week it will be Tuesday - Bench, Thursday - Dead Variation/Back, and Friday - Military Press. I have managed to bloat myself back to 214 already..which I am very happy about lol. Been putting down quite a few calories, and last night I received my supplement package including pretty much the whole LG line which I will be logging as of tonight.

    Yesterday's Workout - Rack Pulls/Back
    Rack Pulls
    -135x3
    -225x3
    -315x3
    -365x3
    -405x3
    -455x3 - 1st work set
    -495x3 - 2nd work set
    -545x2 - 3rd work set, missed last rep damnit.

    Seated Rows
    105x10
    155x10
    240x8

    Hammer Strength Row
    -90x10
    -180x10
    -270x8

    Neutral Narrow Grip Pull Down
    -105x10
    -155x10
    -195x10

    Hammer Curls
    -25x10
    -35x10
    -50x10
    -70x5

    Supplements Taken
    -Hemavol
    -Cissus 5 grams
    -Skeletal Balm
    -Post workout LG Sciences Postal 2 scoops
    -50 mgs Dbol

    Workout Notes
    -Good workout overall. Focus was there, Energy levels good for having no caffeine PWO, strength felt ok, felt a little weak on the seated rows for some reason.

    Today's Workout - SQUATS! (Slightly above parallel box squats)
    Squats-
    -45x10
    -135x3
    -225x3
    -275x3
    -315x3 - 1st work set
    -365x3 - 2nd work set
    -405x4 - 3rd work set, best I've done in a while!

    -Leg Extension
    255x10x10x10

    Supplements Taken
    -45 minutes pre- 3 scoops ASGT
    -20 minutes pre- 4 scoops Anadraulic Pump
    -During 5 scoops LG BC+EAA's
    -Post - 2 scoops LG POSTAL
    -Currently eating leftovers and sipping on my 60gram protein shake

    Workout Notes -
    -Lol ok not gonna lie, felt like a F8cking beast in the gym tonight. My stomach was very uneasy with about 100 oz's of fluid in the hour before my workout, but I threw up a little bit right before I went in and felt great after. Focus was great, pumps were great, endurance was good, strength was great!
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    Finally back to my normal lifting schedule! Traveled about 5 hours away to the other side of Washington from Friday until yesterday. Got back last night and did my squats!

    WORKOUT OF THE DAY: SQUATS
    -Squats:
    -45x10
    -135x5
    -225x3
    -275x1
    -315x1
    -365x1 1st work set
    -425x1 2nd work set
    -440x1 3rd work set (most I've done in a while!)

    Then I rolled out on a foam roller and did 100 bodyweight squats, and 20 bodyweight lunges.

    SUPPLEMENTS TAKEN:
    -ASGT 2 Scoops
    -Anadraulic Pump 4 scoops
    -BC+EAA's 5 scoops
    -POSTAL 2 scoops
    -60 gram protein shake

    WORKOUT NOTES:
    Great workout! Strength has been consistently going up. My wrists bother me a little bit when I squat, but with the addition of wrist wraps it's not a big deal or problem. My squats are to a box, slightly above parallel but either way I'm happy with the weights I am hitting. Still not weighing myself, but I can tell my legs have gotten bigger due to some of my pants fitting tightly.
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    Went in with the lady and did bench tonight! Besides having an overall shortage of calories today, protein intake was still high. My diet is so hit and miss. Some days I eat 2000 calories, some days 4000, but the one thing I always watch is 2 hours before-2 hours after.

    WORKOUT OF THE DAY
    Bench -
    -45x10
    -95x5
    -135x3
    -185x3
    -225x1
    -260x1 - 1st work set
    -265x1 - 2nd work set
    -275x1 - 3rd work set
    (all work sets were taken to a 1 board)

    Face Pulls -
    -40x15
    -60x15
    -75x10
    -90x10

    YTWL's -
    -5 lb db's for 2x10

    SUPPLEMENTS TAKEN -
    -ASGT - 2 scoops 1 hr prior to gym
    -Anadraulic Pump - 5 scoops 20 minutes prior
    -BC+EAA - 5 scoops during
    -Postal - 2 scoops after
    -60 gram protein shake 4 hrs prior, 1 hr prior, and 2 hrs post
    -Cissus - 10 grams
    -Osteo Bi-Flex 4 pills
    -Skeletal Balm (as always fukking love this stuff)

    WORKOUT NOTES -
    A lot of times when I go to the gym with my girl she can be a De-motivator lol. Not today though! She wanted to take some pre-workout powders so I gave her 1 scoop of ASGT, and 3 scoops of Anadraulic Pump. She is surprisingly strong, she has lifted with me on and off for about a year now. She put up 115x3 solid reps tonight which I was impressed with. My bench felt strong tonight..I think I could have hit 285 no problem. Not really sure what my max is but I thought it to be around 280. I may have underestimated it however, but that is ok according to the 90% of your 1rm wendler advocates for training. Right shoulder was feeling a little tempermental for a few of my warm up sets, but after doing some SMR, and applying skeletal balm all was good. Really need to work on having a more consisten diet but alas I am gaining just fine. Tomorrow is an off day, Deadlifts on thursday!
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    Nice log thus far. Love cissus and noticed it helping my knees within a couple of days.
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    Thanks NotAnymore! Yes cissus is amazing! I highly endorse skeletal balm as well for aches. I literally put it on my knee's, elbows, wrists, shoulders, and occasionally shins and the bottoms of my feet. Lol wasn't sure if anyone actually read my log but am glad someone does! Wanted to add a quick note - I plan on starting to compete in powerlifting again. I used to compete in NASA meets around the midwest before I joined the army, however I have not competed since April of 09'. My weight went from 230+ to 185 through basic/first AIT. Lost A LOT of strength/size. Since then I have just been working to gain weight and strength back. I have always competed raw, and I plan on competing once I am squatting 500, deadlifting 500, and benching at a minimum 300. Soo this is kind of my training to start competing again log! I'm off to eat a wheel of cheese and drink a protein shake, will update Thursday night after deadlifting session.
    Last edited by BigKrabbe; 12-29-2010 at 01:50 AM. Reason: forgot something!
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    Thursday 12/30: Deadlifts/Back
    Deadlifts:
    -135x5
    -225x3
    -315x1
    -365x1
    -405x1 1st work set
    -425x1 2nd work set
    -465x1 3rd work set (definitely broke form at bottom portion of rep, regained above knee)

    Seated Rows:
    -90x10
    -150x10
    -205x10
    -240x10

    Hammer Strength Pull-Down:
    -90x10
    -180x10
    -270x10

    Hammer Curls:
    -25x10
    -40x10
    -60x8
    -80x5

    Random Curl Machine:
    -Drop set of the whole rack from 100 lbs-10lbs

    Today (Friday 12/31) Military Press/Posterior Delt Work
    Lots of external rotations and pull aparts, SMR/ART using pvc pipe and a tennis ball.

    Seated Military Press:
    -45x10
    -65x5
    -95x5
    -135x3
    -185x1 1st work set
    -205x1 2nd work set
    -225x1 3rd work set - Most I've ever military pressed! PR

    Face Pulls:
    -50x10
    -70x10
    -90x10
    -100x10
    -120x10x10x10

    Rear Delt Flyes:
    -25x10x10x10x10

    Cable Side Laterals:
    -20x10
    -30x10
    -40x10

    Tricep Pushdowns with V-Bar:
    -100x10
    -150x10
    -200x10x10

    Underhand Single Arm Pushdowns:
    -40x10x10x8

    SUPPLEMENTS TAKEN:[/COLOR]
    -ASGT 2 scoops 1 hr prior
    -Anadraulic Pump 6 scoops 20 minutes prior
    -BC+EAA 5 scoops during
    -Postal 2 scoops post
    -Cissus 10 grams
    -Skeletal Balm

    WORKOUT NOTES:
    -Right teres minor has been bothering me a little bit..for no good reason. Came out of nowhere. Flares up occasionally. Been rolling out on it. Weird thing is it does not bother me or hinder my lifts...odd. Anyways, deadlifted more than I have in a while as well as hitting a PR on military press! Currently drinking cheap spumante and watching a movie with the lady . Happy New Years!
  14. Registered User
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    Well I've decided to make this week an active recovery week after hitting some pretty good personal numbers last week. I am back to my 1am-9am schedule and thought this week would be a good chance for some much needed recovery/recuperation. Doing a MWF active recovery workout with some random shananigans. Will be doing SMR on workout days, really been hitting my teres' with a tennis ball last couple days and my shoulder feels great!

    WORKOUT OF THE DAY - Active Recovery Shananigans
    -5 minutes walking at a 15 degree incline
    -Face Pulls 1x10 with 50 lbs
    -Dips 1x5
    -Bodyweight Squats 2x20
    -Lunges 1x10
    -Plyo Jumps 2x10
    -Pushups 2x15
    -Pull ups 2x5
    -YTWL's 1x8 with 5lb db's
    -Chest Supported Row - 35lbsx10
    -Jump Rope 2x25 twirls

    SUPPLEMENTS TAKEN -
    -ASGT 1 scoop
    -Anadraulic Pump 3 scoops
    -BC+EAA's 5 scoops
    -Postal 3 scoops
    -10 grams Cissus
    -100 grams of protein thus far.

    WORKOUT NOTES-
    -Felt good, I think after this week I will be stronger as well as feel a lot better. Always hard for me to take a week off lifting but I'm learning it's quite necessary.
  15. Registered User
    BigKrabbe's Avatar
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    Just been doing pt everyday this week thus far, half asking it to take it easy. Will be hitting the weights hard next week! Can't wait..I hate not lifting. I have a pt test next week as well so I will be doing moderate bw workouts this afternoon and as well as saturday morning. Off to pt! Will update later today.
  16. Registered User
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    WORKOUT OF THE DAY - Active Recovery Shananigans

    -Seated Rows
    -105x20x15
    -Pull Ups
    -1x10
    -5 minutes of rowing
    -Ran 1 mile in 640
    -2 sets of hammer curls with 60sx10
    -A bunch of abs
    -Stretched for 10 minutes
    -1 set of bw squats x25

    SUPPLEMENTS TAKEN -
    -ASGT - 2 scoops 1 hr prior
    -Anadraulic Pump - 5 scoops 15 minutes prior
    -BC+EAA's - 5 scoops intra workout
    -Postal - 3 scoops post
    -Skeletal Balm
    -Cissus 10 grams
    -Lots of Protein (I try to at a minimum get my bodyweight in protein daily)

    Current Weight - 218.4

    WORKOUT NOTES -
    -Felt good to hit the gym, and get some blood flowing to the old muscles. Bodyweight has jumped quite a bit! Very happy with it..going for 240 by the end of the year, but we'll see what "extra" supplements I will end up taking. Tomorrow gonna do some light shoulders/chest/tri's, and then back to hitting 5/3/1 hard next week!
  17. Registered User
    BigKrabbe's Avatar
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    6'1"  244 lbs.
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    Yesterday's active recovery chest/shoulder/tri workout went pretty well. I decided to do 2 sets of 10 bw dips, and that seemed to bother my right shoulder a little bit, but besides that everything felt good. It amazes me that even with all the rotator cuff prehab, myofascial release, and proper warm up techniques that 2..fkcing 2 sets of bw dips can bother my shoulder. Even if it's just a little bit, it just irritates me, lesson learned lol not even gonna occasionally do dips anymore. Sticking with what doesn't bother my shoulder - flat bench, board press, military press (full rom), and of course lots of rear delt work.

    WORKOUT OF THE DAY (well yesterday) - Shoulders
    Military Press -
    45x10
    65x10
    95x10
    135x10 (this was very easy, even though I shouldn't have even gone this heavy during my recovery week)

    YTWL's -
    1 set of 5x5

    Face Pulls -
    60x10x10x10

    Push Ups -
    x25,x20,x10,x10,x20

    Rear Delt Flyes -
    20x10x10

    Then did some ab shananigans

    SUPPLEMENTS TAKEN-
    -ASGT 2 scoops 1 hr prior
    -Anadraulic Pump 5 scoops 15 minutes prior
    -BC+EAA's 5 scoops intra
    -Postal 2 scoops post
    -200 grams of protein(somehow missed eating 1 fcking solid meal yesterday, thank you army chow halls)

    WORKOUT NOTES -
    Was overall a good workout, minus the fact it was supposed to be a recovery workout, and I ended up irritating my rc a little. It almost actually feels like it's my pec minor, not rc but either way those 2 sets of dips can suck my balls. I managed to get 2600 cals yesterday not eating any solid meal unfortunately. Did a bunch of pvc pipe rolling earlier, feel a lot better. Along with skeletal balm + 15 grams of cissus. Gonna go get a real foam roller one of those black ones today, and I found one at sports authority that has nodges and bumps in it!!!! Freaking sweet. Anyways, will be back to 5/3/1 next week. Will be doing 2 board bench for the next 6 or so weeks instead of full rom.
  18. Registered User
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    Just got done doing a 30 minute foam rolling session. The new foam roller I got is AWESOME. It has an attachment which wraps around it with raised nodges in it..kind of like someone sticking their knuckle or thumb into your trigger points. Anyways, after doing those dips the other day my right pec minor was reealll tight. I have probably done about 3 hours of foam rolling over the weekend, and I feel great not gonna lie. Before I think I was doing just the bare minimum of SMR, which wasn't enough. My new plan is to go to the gym, drink my preworkout, roll out for 45 minutes, and then begin my workout. My entire shoulder girdle seriously feels better than it has for a while. I busted up so many knots I never knew were there. Weird thing was I did a back workout on thursday..nothing heavy by ANY means. Lat's weren't sore. Rolled out on my lats and they were so freaking tender so I concentrated on them for about an hour last night, I must have been neglecting to do my lats near as much as I needed to seriously there was soo much tightness, and trigger points. I managed to work most of them out and I am pretty sure I have the best ROM I have ever had right now. MYOFASCIAL RELEASE IS AMAZING. Anyone who lifts hard IMO should avidly use one of these.
  19. Registered User
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    Also, I have my final pt test on Wednesday of this week so it's gonna be another off week. I have to take a pt test to graduate this army school so ya. While it only consists of pushups, sit ups, and a 2 mile run it is amazingly taxing on my body to do really good on them. I am going for 80 push ups in 2 minutes, 75 sit ups 2 minutes, and a 1330 run which I think is around a 285/300 pt score. Anyways, I will be doing squats on monday, followed by a few sets of push ups and sit ups (probably do a few sets of face pulls too real light), then tuesday off just stretching and foam rolling, wednesday pt test, thursday off, then friday hit my 5 scheme for military press. Since I won't be deading or benching this next week I am going to use my same numbers from my 3 scheme for them that I did before. Anyone have any thoughts, opinions or suggestions on next weeks training?
  20. Registered User
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    Went in and did my squats today after a 45 minute foam rolling session. Definitely gonna be concentrating on doing a lot of foam rolling for..well forever! I can tell my body needs it, and I want to be able to train until I'm old so ya.

    WORKOUT OF THE DAY- SQUATS
    -135x5
    -225x5
    -315x5
    -365x5 1st work set
    -405x5 2nd work set
    -415x5 3rd work set

    -2 minutes of random rotator cuff work on incline bench
    -30 push ups
    -30 sit ups

    SUPPLEMENTS TAKEN-
    -ASGT 2 scoops
    -BC+EAA's 5 scoops
    -Postal 2 scoops

    WORKOUT NOTES-
    Workout was great! My squat is going up and up and up which makes me very happy. Not sure why besides I'm challenging moving up in weights more in the weight more, and maybe also due to my recent weight gain. Lower back is a little tight but I will be foam rolling/stretching plenty tomorrow in preparation for wednesdays pt test.
  21. Registered User
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    6'1"  244 lbs.
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    Felt great in the gym today! Foam Rolled for 45 minutes, it felt great. I really feel like I am UN-doing a lot of damage I have done in the past years. I also am actually doing the percentage based 5/3/1 now instead of just doing what I think I can do for those reps.

    WORKOUT OF THE DAY - 2 Board Bench Press
    -45x10
    -95x5
    -135x5
    -185x5 1st work set
    -225x5 2nd work set
    -240x8 3rd work set

    Face Pulls-
    -50x10
    -60x10
    -90x10
    -120x10

    Pull Aparts-
    2 sets of 15

    Did the youtube DieselCrews 2 minute shoulder warm up today, really like it.

    SUPPLEMENTS TAKEN-
    -ASGT 2 scoops 1 hr prior
    -BC+EAA's 5 scoops Intra
    -Postal 2 scoops post
    -A bunch of cissus

    WORKOUT NOTES-
    Workout was great! Had a little bit of tightness in my right pec still but it feels a lot better. I've been using the icy hot balm which is some potent **** pre/post workout on top of skeletal balm.
  22. Registered User
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    Hey all! Been busy since wednesday so I haven't had time to update. Did Deadlifts on thursday here was the lift-

    Glute Activation Exercises/Foam rolling - 10 minutes pre workout

    Deadlifts-
    135x5
    225x5
    315x5 1st work set
    375x5 2nd work set
    405x5 3rd work set

    Weighted Pull ups -
    3 sets of 5 with 25lb dumbell attached to waist

    Hammer Row Machine-
    90x10x10x10x10

    Hammer Curls-
    30x10
    60x10

    Workout Notes -
    I think I am finally getting to the point where I know what I need to do to train the way I want to train without risk of injury, etc. I am devoting the next week to foam rolling, a proper deload, and activation exercises. I have been foam rolling a lot, as well as applying lots of a transdermal glucosamine/msm I have gotten for very cheap in bulk along with skeletal balm. My joints feel freaking great, so I am gonna take the next week to really combat the last 10 or so years of damage to my body I have done lol. Will update when I start back up should be a week from monday or so, but I will probably log what I do for deload workouts next week.
  23. Registered User
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    6'1"  244 lbs.
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    Finally back to lifting yesterday after my deload/recovery week. I ended up having to take a pt test on wednesday which I took my best APFT ever! I did 82 push ups in 2 minutes, 80 sit ups in 2 minutes, and ran a 1329 2 mile! Equals a 294/300 pt score which I am very happy with. Yesterday I hit up my 3 rep scheme of military press.

    WORKOUT OF THE DAY- Military Press
    -45x8
    -65x8
    -95x5
    -135x5
    -145x3 1st work set
    -155x3 2nd work set
    -165x3 3rd work set

    Face Pulls-
    -70x10x10x10
    -90x10x10
    -120x10x10

    Rear Delt Flyes-
    15x10
    30x10

    Side Laterals-
    15x10
    30x10
    40x8

    Tricep Rope Pushdown Pyramid-
    x10 up to 190 lbs and back down.

    Started the workout with pull aparts and Diesel Crews 2 minute shoulder warm up.

    SUPPLEMENTS TAKEN-
    -1 MR 1 scoops (decided to try it as I had a sample pack laying around)
    -Postal 2 scoops post workout
    -Skeletal Balm pre/post

    WORKOUT NOTES-
    Workout was good. Felt strong, and felt the best I have felt in a while after a nice week of recovery and binge eating of unhealthy food lol.
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