5/3/1 and Grappling 4 fun Log

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  1. Senior Member
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    Quote Originally Posted by Mr.Sinister View Post
    Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate
    Big workout man, and, that's a lot of var.

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    Quote Originally Posted by Mr.Sinister View Post
    Thursday 2/27/14

    Hips and swings
    SSB DE squats 8x65 added lights and minis 2x65 2x115 8x2x142
    DL (1") 5x135 5x185 5x235 2x285 1x315 10x330.5 3x347.5
    GHR 4x12,12,12,13xmicro
    Treadmill 7.4mph@5%
    1) SSB squats 3x6,7,7x189
    Vertical abs 3x16,17,18x96
    2) DB cleans 3x4,4,6x64
    Rotations 3x8xMonster
    3) Glute Bridge 3x7x138
    4) run 3:15@9mph@0%

    Calves.
    Pretty decent workout. Could have more on DL but grip kept slipping. Gotta remember to chalk the thumbs up from now on.
    Picked up my first proper run today.
    Weeks 1-12 test E 250 a week
    Weeks 5-9 var 50/day
    Weeks 10-14 var 100/day
    Weeks 1-16 liver support
    Aromisin 12.5 every other day
    Pct
    13-14 HCG 1000 units a week
    15-18 post cycle/unleashed
    Osta 25/day
    Forma
    19-22
    Osta 25/day
    HCGenerate
    How do you like osta for strength?
  3. Senior Member
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    Quote Originally Posted by SweetLou321 View Post

    How do you like osta for strength?
    I like it. LGD is a little stronger but I'm going with Osta for pct.

    It is a lot a var. if things go well I may stay at 50 the whole time, except for the two weeks where test clears before pct there I'll probably go 100. I'd have rather had 20mg/tabs, but my source carries 50mg capsules. It's gonna be a cut for the most part. I get blood done next week and I'm trying to schedule a bod pod reading also. I want to still be able to make 180 for a day before weigh-in. As long as I done go over 192 or so it should be doable.
    •   
       

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    Quote Originally Posted by Mr.Sinister View Post
    I like it. LGD is a little stronger but I'm going with Osta for pct.

    It is a lot a var. if things go well I may stay at 50 the whole time, except for the two weeks where test clears before pct there I'll probably go 100. I'd have rather had 20mg/tabs, but my source carries 50mg capsules. It's gonna be a cut for the most part. I get blood done next week and I'm trying to schedule a bod pod reading also. I want to still be able to make 180 for a day before weigh-in. As long as I done go over 192 or so it should be doable.
    Yeah I figured you were cutting. 50 mg caps eh? Neat. I've only seen 10 mg and they were pricey.
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    Sunday 3/2/14
    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 15x185 4x207 14x163.5
    Pulldowns 8x120 4x15x161
    Treadmill 7.6mph@5%
    1) DB Bench 3x8,8,9x65's
    Strap Rows 3x7x115
    2) Laterals 3x12x36.25's
    Fatz OHP 3x8,10,12x92
    3) 10-counts 3x6,7,7x50's
    GHR situps 2x14x10
    4) Run 3:30@9mph@0%

    Extra triceps. Wrist hurting too much for the roller.

    Decent workout. Same reps and weight as 85% week on last cycle but got some extra's on the other sets. Everything else up. Light dieting starts tomorrow. Easing back in. Started cold therapy again today. See how it goes if I get serious about it. Squats tomorrow.
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    Monday 3/3/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x250 18x260.5 3x291 10x200
    45 hypers 4x10x35
    Lever bar 8x2.5 3x8,9,11x6
    Treadmill 7.6mph@5%
    1) reverse hypers 3x10x126
    Horizontal abs 3x15,15,20x91
    2) log cleans 3x4,5,5x152.5
    Land mines 3x8x55 1/4
    3) step ups 3x20xBW
    4) run 4:00@9mph@0%

    Calves.

    Good workout. Extra reps on squats.
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    Tuesday 3/4/14

    Elliptical
    20 minutes program #2 0,+1,+1
    1427 steps 184.6Kcals.
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    Wednesday 3/5/14

    Rotator cuff
    DE bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x108.5 mid 4x3x108.5 pinky
    Military 8x45 5x95 5x115 2x125 15x135.5 15x120
    CS Rows palms down 8x245 3x12,12,13x288
    Treadmill 7.6mph@5%
    1) log 3x7,7,8x127.5
    CD fat rows 3x6,6,8x235
    2) 4-board 3x7,8,8x181
    BB curls 3x6,7,8x97.5
    3) push-ups 3x8,8,11x14
    Inverts 3x8,8,9x14
    GHR Situps 2x14x10
    4) run 4:05@9.0mph@0%

    Pretty decent. Blood work tomorrow. Hoping to start cycle next week.
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    Friday 3/7/14

    Hips and swings
    DE box squat 8x65 3x65+100 3x95+100 8x3x143+100
    DL (1") 5x135 5x185 5x235 2x285 15x297.5 2x332.5
    GHR 4x8,10,11,12xSingle micro (tied another knot in it too get more resistance)
    Treadmill 7.6mph@5%
    1) 3" DL 3x6x216
    Vertical abs 3x17,17,18x97
    2) DB snatch 3x4,5,5x52.5's
    Rotations 3x8xMonster
    3) Glute Bridge 3x7,7,8x138.5
    4) Run 4:15@9mph@0%

    Calves.

    Decent workout for being sick and short on sleep. Also started calorie counting Monday. Staying under 2000Kcals for now. Around 250protein and 175carbs for now. Also skipped elliptical workout yesterday because I felt like ****.
    Blood work rescheduled for Tuesday.
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    Saturday 3/8/14

    Treadmill
    2:00 warmup
    Straight runs
    3:00@8.0
    3:00@8.3
    3:30@8.6

    Not my best work, but it's a start.

    Sunday 3/9/14
    Cuff, neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x185 10x196 3x211 14x174
    Pulldowns 8x120 4x15x162
    Treadmill 7.8@5%
    1) bench 3x6,6,9x162.5
    Strap rows 3x7,8,9x115.5
    2) laterals 3x12,12,13x36.25's
    OHP fatz 3x6,6,9x95
    3) 10-counts 3x7x50's
    GHR sit-ups 2x14,15x10
    4) run 4:20@9mph

    Extra triceps.

    Decent. Lost a rep on bench. ?? Weight loss to blame I imagine. Squats tomorrow.
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    Monday 3/10/14

    Hips and swings
    SSB squats 8x65 8x135 5x185 5x225 2x265 14x275.5 4x298.5 11x215
    45 hypers 4x11x35
    Treadmill 7.8mph@5%
    1) reverse hypers 3x10x126.5
    Horizontal abs 3x15x92.5
    2) bag flips 3x6,6,8x114
    Land mines 3x8x55.5
    3) step ups 3x8,9,10x10
    4) run 4:30@9mph

    Calves and wrist roller.

    Pretty decent workout. Got interrupted and got a little cold. Still one extra on squats. I'll take it.
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    Tuesday 3/11/14

    Treadmill
    2:00 warmup
    3:15@8mph
    4:30@8.3mph
    5:00@8.7mph

    Missed practice for a doctors appointment and blood work.
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    Wednesday 3/12/14

    Rotator cuff
    DE bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x109 narrow 4x3x109pinky
    Military 8x45 5x95 5x115 2x135 11x143.5 13x127.5
    CS Rows 8x245 3x12,13,13x288.5
    Treadmill 7.8mph@5%
    1) log 3x7,8,8x128
    CS rows fatz 3x7,7,8x235.5
    2) 4-board 3x8x181.5
    3x7,8,8x97.5
    3) push-ups 3x10,10,11x14
    Inverts 3x10x14
    GHR sit-ups 2x15x10

    BJJ drilling 45 minutes.
    Live 3x3:00

    Decent nothing special. Pulled the trigger on my cycle. Pinned 250 test E yesterday took 75 var today.
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    Thursday 3/13/14

    Treadmill
    2:00 warmup
    4:00@8.0mph
    5:00@8.4mph
    5:15@8.8mph

    BJJ
    Live 8x5:00

    Nothing new on the cycle front.
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    Quote Originally Posted by Mr.Sinister View Post
    Thursday 3/13/14

    Treadmill
    2:00 warmup
    4:00@8.0mph
    5:00@8.4mph
    5:15@8.8mph

    BJJ
    Live 8x5:00

    Nothing new on the cycle front.
    You should feel the var kick in after about 5-7 days, give the test e 2-3 weeks. After 3 weeks you should be in full swing.
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    Friday 3/14/14

    Hips and swings
    DE Squat 8x65 2x65+107 2x95+107 8x2x144+107
    DL (1") 5x135 5x185 5x235 2x285 1x305 13x315 2x341
    GHR 4x11,11,12,12xSingle Micro
    Treadmill 7.8mph@5%
    1) SSB box squats 3x7,7,8x190
    Vertical abs 3x15x100
    2) DB Cleans 3x5,5,5x65
    Rotations 3x8xMonster
    3) Glute Bridges 3x7,8,8x139
    4) Run 4:40@9mph

    Calves and wrist roller.

    Decent workout. Extra rep on DL.

    Nothing new on cycle front except I think I flubbed up the first shot. I have a big knot in the left thigh. I think I went too deep or too fast, or something. And I thought it went so well at the time. Lol.
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    Saturday 3/15/14

    Treadmill
    Warmup
    5:00@8.0
    5:10@8.5
    5:45@8.9

    BJJ drilling. 90 minutes. Went over some pretty slick kimura transitions from the side. Smashing it into arm triangles and Ezekiel back takes. My kind of game. Also some other fancy stuff I couldn't pull off in a million years. Hahaha. Since my squat/DL is back on track somewhat, I have the flexibility of a dead tree branch. Lol.
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    Sunday 3/16/14

    Rotator cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x195 7x207 3x217 10x185
    Pulldowns 8x120 4x15x163
    Treadmill 8mph@5%
    1) DB bench 3x8,9,11x65's
    Strap rows 3x8,9,10x116
    2) laterals 3x12,13,13x36 1/4's
    OHP fats 3x7,9,10x95.5
    3) 10-counts 3x7x40's
    4) run 4:40@9mph

    Extra triceps.

    Decent workout. Lost a rep on bench, but not surprising. Weight is already down 2-3 pounds and var hasn't kicked yet.

    Squat and 2nd shot tomorrow.
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    Monday 3/17/14

    Hips and swings
    SSB Squats 8x65 8x135 5x185 5x225 2x275 11x291 4x306 10x230
    45 hypers 4x12x35
    Treadmill 8mph@5%
    1) reverse hypers 3x10x127
    Horizontal abs 3x15,15,18x93
    2) log cleans 3x5x152.5
    Land mines 3x55.5
    3) step ups 3x8x20
    4) run 4:45@9mph

    Calves.

    Decent not great. For a little back pump on hypers. Need to widen out my squat stance about 1". Narrowed it in for my hip health, but I think I took it in too much. 2nd pin tonight.
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    Duplicate post.
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    [QUOTE="Mr.Sinister;4408109"]Wednesday 3/19/14

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x110 mid 4x3x110 pinky
    Military 8x45 5x95 5x115 2x135 1x145 9x151.5 13x135.5
    CS Rows 8x245 3x13x289
    Treadmill 8mph@5%
    1) log 3x8x128.5
    CS rows Fatz 3x8,8,10x236
    2) 4-board 3x8,8,10x182
    BB Curls 3x8,8,9x97.5
    3) push-ups 3x11,12,14x14
    Inverts 3x10,11,12,14
    GHR 2x15x10
    4) run 4:50@9mph

    Extra shoulders.

    Pretty good workout. Had to wrap my thigh up with a neoprene waist wrap. I got unbelievable pip again. I could barely walk yesterday and only got in a few rounds of rolling. It was worse than the first time. Var is starting to kick. Feels like it anyways.
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    Thursday 3/20/14

    Treadmill
    Warmup
    5:15@8.0mph
    5:30@8.5mph
    5:50@9.0mph

    BJJ drilling 1 hour.
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    [QUOTE=Mr.Sinister;4408113]
    Quote Originally Posted by Mr.Sinister View Post
    Wednesday 3/19/14

    Rotator cuff
    DE Bench 20x45 added Mini's 3x45 3x65 3x85 3x105 4x3x110 mid 4x3x110 pinky
    Military 8x45 5x95 5x115 2x135 1x145 9x151.5 13x135.5
    CS Rows 8x245 3x13x289
    Treadmill 8mph@5%
    1) log 3x8x128.5
    CS rows Fatz 3x8,8,10x236
    2) 4-board 3x8,8,10x182
    BB Curls 3x8,8,9x97.5
    3) push-ups 3x11,12,14x14
    Inverts 3x10,11,12,14
    GHR 2x15x10
    4) run 4:50@9mph

    Extra shoulders.

    Pretty good workout. Had to wrap my thigh up with a neoprene waist wrap. I got unbelievable pip again. I could barely walk yesterday and only got in a few rounds of rolling. It was worse than the first time. Var is starting to kick. Feels like it anyways.
    If I were you I'd do a google search for "ventro glute"
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    Friday 3/21/14

    Hips and swings
    DE Box Squats 8x65 2x65+114 2x95+114 8x2x145+114
    DL (1") 5x135 5x185 5x235 2x285 1x325 11x332.5 3x350
    GHR 4c12xSingle micro
    Treadmill 8mph@5%
    1) 3" DL 3x6x217
    Vertical abs 3x15x101
    2) DB Snatch 3x5x53
    Rotations 3x8xMonster
    3) Glute Bridge 3x8x140
    4) 20/20's 5:00@9.0mph@5%

    Pretty decent. Friday workouts are always a bear. I never seem to get started on time.
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    Saturday 3/22/14

    Treadmill
    Warmup
    20/20's
    5:20@9mph
    5:20@9.5mph
    5:40@10.0mph

    Then went and watched Penn State go 4 in a row. We Are.......?
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    Sunday 3/23/14

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 16x186 4x208 16x164
    Pulldowns 8x120 4x15x164
    Treadmill 8.1mph@5%
    1) Bench 3x6,8,11x163
    Strap rows 3x9,10,10x116.5
    2) laterals 3x13x36 1/4's
    DB Press 3x6,7,8x47 1/2's
    3) 10-counts 3x7x50's
    4) 20/20's 5:05@9.2mph@5%

    Extra triceps.

    Pretty decent. Wrist is hurting still??? Extra rep on bench so that was nice. Hoping for this var to kick pretty hard end of the week. Next shot tomorrow and I'm not looking forward to it. Supplier says its just virgin muscle and it will subside, but I'm not sure. Haven't decided whether to pin glutes, which are fresh, or my left thigh which is the place I hit first. Probably going to be a game time decision. Squats tomorrow.
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    Monday 3/24/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x235 2x255 19x263.5 5x295 13x201.5
    SSBGM's 4x15x117
    Treadmill 8.1mph@5%
    1) reverse hypers 3x10x127.5
    Horizontal abs 3x15x93.5
    2) bag flips 3x6,8,8x114
    Landlines 3x8x56
    3) step-ups 3x6,7,7x20's
    4) 20/20's 5:10@9.3mph@5%

    Calves and wrist roller.

    Pretty decent workout. Forgot to take my taurine today and paid the price a little bit. Nothing I couldn't get through, just not real pleasant.

    Pinned 250mg's again today. Hit right Glute. Kicked around my left thigh and Ventro-Glute shot, but a guy has been telling me to do glutes so I did. I'm either gonna be a happy camper tomorrow, or I'm really in for a world of hurt. If this one goes bad I'm going to look for different gear. Has to be the gear. I did switch to another vial from the same supplier so we will see.

    Treadmill and BJJ tomorrow, hopefully.
  28. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
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    1,042
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    9521
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    88.82%
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    Tuesday 3/25/14

    BJJ. Drilling about and hour. Half guard lockdown and lockdown passes as well.
    Live Gi 4x3:00
    No Gi 4x3:00

    Wednesday 3/26/14

    Rotator cuff
    DE bench 20x45 x45+87 3x65+87 3x85+87 3x105+87 4x3x124+87 mid 4x3x124+87
    Military 8x45 5x95 5x115 2x125 16x136 16x120
    Crocs 8x60 3x15,15,20x85 last with straps
    Treadmill 8.2 mph@5%
    1) log 3x6,6,7x133
    Fatz DB rows 3x9,9,10x50's
    2) close grip fats 3x9,10,11x146.5
    DB curls 3x8,9,9x47.5's
    3) push-ups 3x12,13,14x14
    Inverts 3x11,12,12x14
    GHR sit-ups 2x10x12.5
    4) 20/20's 5:15@9.4mph@5%

    Extra shoulders laterals supersetted with DB press. Drop set style.

    Pretty decent. Seems like its starting to kick a bit more. Gained a rep on OHP but assistance was up a tad more than usual. Not a lot, but I'll take it. The Monday shot feels fine. I must not be made for quad shots. Looks like its glutes all the way for me.

    Had a fluid pocket on my leg drained today. Easy and painless. Took 3 appointments, 2 ultrasounds, and an x-ray though. I could have done it myself. It looked easier than when I did my ear. At least I could have seen my leg without a mirror.

    Treadmill and BJJ tomorrow DL Friday.
  29. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    Thursday 3/27/14

    Treadmill
    Warmup
    20/20's
    7:05@9.1
    7:10@9.6
    7:20@10.1

    Pretty easy

    BJJ Gi
    Live 8x5:00

    Decent. Tweaked my hip, but it should be fine.
  30. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
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    1,042
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    9521
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    88.82%
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    Friday 3/28/14

    Hips and swings
    DE box 8x65 added light+mini 2x65 2x115 8x2x145
    DL (1.5") 5x135 5x185 5x235 2x285 15x300 5x335
    GHR 4x13,12,12,13xSingle micro
    Treadmill 8.2mph@5%
    1) SSB box 3x6,6,7x195
    Vertical abs 3x16x101.25
    2) DB cleans 3x6,7,8x65
    Rotations 3c8xMonster
    3) Glute bridge 3x8x140.5
    4) 20/20's 5:00@9.5mph@5%

    Calves and wrist roller.

    Pretty decent workout. Had more on DL but I tweaked my hip flexor/groin last night at practice and I was babying it a little. All seems good on the cycle front. Did have some back pump, but I survived. Only thing not clicking right now is the weight loss. I seem stuck. Hopefully it starts peeling off a bit soon. I really don't want to cut calories any further. I'm right at 2000Kcals a day now.
  31. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
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    1,042
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    9521
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    Saturday 3/29/14

    Treadmill
    Warmup
    20/20's
    7:40@9.3
    7:40@9.8
    8:00@10.3

    BJJ
    drilling about 50 minutes
    Live 4x5:00
  32. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    9521
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    Sunday 3/30/14

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x155 2x175 1x187 13x197 6x213 14x175
    Pulldowns 8x140 4x15x170
    Treadmill 8.4mph@5%
    1) DB Bench 3x10,10,12x65's
    Strap rows 3x10,10,12x116
    2) laterals 3x10x40's
    DB press 3x8,10,10x47.5's
    3) 10-counts 3x7,7,8x50's
    4) 20/20's 5:25@9.6mph@5%

    Extra triceps and wrist roller.

    Really good workout. Bench up 3 reps on 90%, 2 reps on 97.5%. Other stuff also up. Var has definitely kicked.
  33. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
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    1,042
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    9521
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    88.82%
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    Monday 3/31/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x225 2x265 16x279 6x302 13x217
    SSBGM's 4x15x117.5
    Treadmill 8.4mph@5%
    1) reverse hypers 3x10x128
    Horizontal abs 3x16,18,20x95
    2) log cleans 3x5x153
    Land mines 3x8x56.5
    3) step ups 3x8x20 5/8's
    4) 20/20's 5:20@5:20

    Good workout. Up 2 reps on 90% and 2 reps on 97.5%. Everything else up accordingly.

    270x16
    http://youtu.be/BARNL6bQjUk

    302x6
    http://youtu.be/ZyLVz4mB23M
  34. Senior Member
    Mr.Sinister's Avatar
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    5'7"  185 lbs.
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    1,042
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    9521
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    88.82%
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    Tuesday 4/1/14

    Treadmill
    HIIT
    BJJ drilling 1:30 minutes

    Wednesday 4/2/14
    Cuff
    DE bench 20x45 3x45+94 3x65+94 3x85+94 3x105+94 4x3x125+94 mid 4x3x125+94 pinky
    Military 8x45 5x95 5x115 2x135 13x144 14x128
    Crocs 8x60 3x15,16,21x86 (straps on last)
    Treadmill 8.5mph@5%
    1) log 3x6,7,7x133.5
    DB fatz rows 3x9,10,10x50's
    2) close grip fatz 3x8,10,12x150
    DB curls 3x9x47.5's
    3) push-ups 3x13,14,15x14
    Inverts 3x12x14
    GHR sit-ups 2x11x12.5
    4) 20/20's 5:20@9.8mph@5%

    Extra shoulders. Laterals and behind neck drop sets.

    Pretty good workout. Everything is going well. 2nd day under 50 carbs. Sucks but it is definitely working. Getting bigger and leaning out at the same time. I've been avoiding the scale but I have to suck it up and see where I am.
  35. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,042
    Rep Power
    9521
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    24
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    88.82%
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    Thursday 4/3/14

    Treadmill
    Warmup
    20/20's
    7:05@9.6
    7:05@10.1
    7:05@10.6

    BJJ
    Drilling 15 minutes
    Live 45 minutes. Different positions.

    60 carbs today. Feeling decent.
  36. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
    Posts
    1,042
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    9521
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    24
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    88.82%
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    Friday 4/4/14

    Hips and swings
    SSB DE squats 2x8x65 added light+mini 2x65 2x115 8x2x146.5
    DL (1 1/2") 5x135 5x185 5x235 2x285 1x315 13x317.5 6x344
    GHR 4x8,9,10,11xSingle micro+2.5
    Treadmill 8.5mph@5%
    1) 3" DL 3x6x218
    Vertical abs 3x15x102.5
    2) DB Snatch 3x6x53.5
    Rotations 3x8xMonster
    3) Glute bridge 3x8x141
    4) 20/20's 6:25@9.9mph@5%

    Calves and wrist roller

    Pretty good workout. Keeping pace on 90% weeks but adding a rep here and there on the 97.5% sets.

    Little back pump, but no other sides to report. Leaning out considerably. Under 60 carbs again today. Same tomorrow and then I'm gonna have a high meal tomorrow night and then back down again for next week.

    http://youtu.be/J3cmFZjBOOM

    Got a tad out of wack on 1-2 reps but nothing too serious.
  37. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
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    1,042
    Rep Power
    9521
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    24
    Lv. Percent
    88.82%
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    Sunday 4/6/14

    Cuff and neck
    Bench 20x45 8x95 8x115 5x135 5x175 3x195 9x208 5x218.5 12x186
    Pulldowns 8x140 4x15x172.5
    Treadmill 8.6mph@5%
    1) bench 3x8,10,12x163.5
    Strap rows 3x7x122.5
    2) laterals 3x10,11,11x40's
    DB press 3x8,10,10x48.75's
    3) 10-counts 3x7,8,8x50's
    4) 20/20's 6:30@10mph@5%

    Extra triceps and wrist roller.

    Pretty good workout. Up 2 reps on 95% set and 2 reps on 100% set. Everything else up accordingly. Had almost zero carbs yesterday until a high carb dinner and back to low carbs again for this week. Will adjust depending on progress next Sunday.
  38. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
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    Jan 2011
    Posts
    1,042
    Rep Power
    9521
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    24
    Lv. Percent
    88.82%
    Achievements Posting Pro

    Monday 4/7/14

    Hips and swings
    SSB squats 2x8x65 8x135 5x185 5x235 2x275 15x295 7x310 15x232.5
    SSBGM's 8x105 3x10,10x15x125
    Treadmill 8.7mph@5%
    1) reverse hypers 3x10x128.5
    Horizontal abs 3x16,18,18x96
    2) bag flips 3x8x114
    Land mines 3x8x56.75
    3) step-ups 3x8,9,10x22.5's
    4) 20/20's 6.35@10mph@5%

    Calves and some band pull aparts.

    Real good workout. Extra 4 reps on 95% and 2-3 (can't remember) on 100%. Got some EFS knee sleeves. Worked well. Wasn't what I expected. I thought I was getting neoprene sleeves. These are a little more.
    75 carbs today. A tad high but not too bad. I'm gonna stay under 50 tomorrow for sure. Upping test to 300mgs tonight's shot.

    295x15
    http://youtu.be/OfTFdXkssjA


    310x7
    http://youtu.be/2fXrO5z35m8
  39. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,042
    Rep Power
    9521
    Level
    24
    Lv. Percent
    88.82%
    Achievements Posting Pro

    Tuesday 4/8/14

    Treadmill
    Warmup
    20/20's
    7:10@9.7
    7:10@10.2
    7:10@10.7

    BJJ drilling 1 hour
    Live 4x5:00

    Wednesday 4/9/14
    Cuff
    DE bench 20x45 3x45+100 3x85+100 3x105+100 4x3x125.5+100 mid 4x3x125.5+100 pinky
    OHP 8x45 5x95 5x115 2x135 2x145 11x152 14x136
    Crocs 8x60 2x12,13x87.5 17x87.5 with straps
    Treadmill 8mph@5%
    1) log 3x7x134
    Fatz DB rows 3x10x50's
    2) fat close grips 3x8,10,12x155
    DB curls 3x6,6,8x50's
    3) push-ups 3x14,15,16x14
    Inverts 3x12,13,14x14
    GHR sit-ups 2x14x12.5
    4)20/20's 6.40@10mph@5%

    Bunch of extra shoulders and some band pull aparts.

    Good workout. Extra 2 reps on 95% sets. Things going real well.
  40. Senior Member
    Mr.Sinister's Avatar
    Stats
    5'7"  185 lbs.
    Join Date
    Jan 2011
    Posts
    1,042
    Rep Power
    9521
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    24
    Lv. Percent
    88.82%
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    Thursday 4/10/14

    BJJ
    Live 8x5:00.
    Felt pretty good.

    Friday 4/11/14
    Hips and swings
    DE SSB squats 2x8x65 added lights and minis
    2x65 2x115 10x2x150
    DL (1 1/2" deficit) 5x135 5x185 5x235 2x285 1x315 12x335 6x352.5
    GHR 4x9,9,11,12xSingle mini+3
    Treadmill 8.9mph@5%
    1) SSB squats 3x7,7,10x200
    Vertical abs 3x17x103
    2) DB Cleans 3x6x66.5
    Rotations 3x8xMonster
    3) Glute Bridge 3x8x142
    4) 20/20's 6:45@10mph@5%

    Calves and wrist roller. Also did some band pull aparts and pushdown a for extra volume. Things seem to be going very well. Ordering some GW and albuterol to assist the cut.
  

  
 

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