It's a long way to...

[leprechaun1]

I'm posting to keep track of progress and will welcome tips, advice and encouragement.

I worked out a lot from 18-24 but, except for a year in my mid 30's. sporadically since then. My PR's from my training 6 years ago were as follows: Bench 355; Squat 395; Deadlift 415; Bentover Row 255. I used Madcow's advanced 5X5 and my own program (an upper lower split where I worked out 4 days a week). I liked both but prefer an approach where I have to hit the gym 3 times per week. As a result, I'll be following a Starting Strength type program (personal modifications because I know best :18. Got to be careful as injuries have derailed previous attempts (bad left knee and elbow pain).

Started back this May and was, as expected, weak as hell and had the following max lifts: Bench 225; Squat 275; Deads 295. My weight at the time was 188lbs. I've been going at it pretty hard since then with a 2 week period where I only worked out once (vacation) and my weight has increased to 200lbs (mostly lean gain).

My diet is decent. I usually eat 4-5 meals per day and try to get at least 30 grams of protein per meal (chicken, eggs, salmon, whey, steak, etc) and am definitely not adverse to carbs (get plenty of them). I also like to drink and usually imbibe 3-4 beers per day or 3-4 glasses of wine (sometimes both).

As far as supplements go, I'm currently taking 2g Alcar, 4g Beta Alanine, 5000IU of D3, 2g of Fish oil (EPA + DHA), 500mg of green tea and 120mg of Gingko per day. I also take 6-7g of Citrulline Malate pre-workout. The Cit Malate was a real surprise for me especially when I upped the dosage to 6+ grams. 4g nothing special but 6g was WOW. Also helps with aerobic activities that I enjoy (hiking, playing soccer, running). I will be adding Cissus which will hopefully help with my achy elbows. I've used DAA and Now Dopa Macuna and responded well so I will be doing a DAA, Erase and Endosurge cycle in couple of weeks. Also have a Kilo or 2 of Creapure hanging around and although it works it makes me feel like crap outside of the gym. I'll probably end up using it anyway when I encounter a plateau.

On to my most recent workouts: (Tempo - controlled eccentric, fast concentric; Rest Intervals - varies from 1-4 min depending on %1RM)

BW Pullups: 1X12 (did 10, rested ~10sec and then 2 more) BW=Body Wieght
Dead Lifts: 1X5X135; 1X5X205; 1X5X255; 1X5X285; 1X4X305
Bench: 1X12X135; 1X10X165; 1X8X185; 1X8X205; 1X8X225 (best I've done on my return surprised as this came after lay off)
Plank: 1X3min
Walking Lunges BW: 2X12 per leg (24 steps total)
DB Overhead Presses: 3X8X55's
BW pullups: 1X10

Squats: 1X12X135; 1X10X185; 1X8X225; 1X6X255; 1X5X275
Bentover Rows: 3X10X155
DB Bench Presses: 4X8X80's
Floor Wipers: 2X20 (done holding one 135lbs on BB)
KB Clean and Press: 3X10X35 (Need to buy a heavier kettlebell, prob I'll get a 44lb one next)

Was still a little sore from previous workout so not quite dialed in for this one
BW Pullup: 1X10
Dead Lifts: 1X5X135; 1X5X185; 1X5X255; 1X5X275; 1X5X305; 1X3X325 (could have gotten 4 but grip slipped. Time to chalk up)
Bench: 1X12X135; 1X10X165; 1X8X195; 1X8X215; 1X6X235
Plank: 1X2min
Shoulder prehab work
Plate Raises: 3X10X25
BW Pullup: 1X8

 

[leprechaun1]

Today's workout was not the best. I did a relatively easy 4 mile hike on Sat and WW kayaked on Sun for about 3.5 hours. The kayaking took quite a bit out of me as I haven't done much this year (only my 6th time in the water would usually have logged around 35 trips by now). Shoulders, traps and hips were sore today and overall energy felt low. Started Cissus yesterday and will see if this helps my aching elbows that have bothered me for the last 8 months. On to the workout:

Pullups: 1X12XBW (Highlight of the workout; got all reps without resting)
Squats: 1X10X135, 1X10X185, 1X8X225, 3X6X255 (almost fell over on last set)
Bench: 1X10X135, 1X10X175, 1X8X205, 1X6X225 (didn't have sh*t so I ended it here)
Crunches: 1X20X10lbs (medicine ball); Plank: 1X80sec
Shoulder Prehab: 4X12X5lbs per side
Pullups: 1X12XBW (did 10 rested about 15sec and then 2 more)

 

[leprechaun1]

Had a colonoscopy done yesterday so I'll be getting in 2 workouts this week. Had an ok workout and was a little disappointed with my deadlifts but considering my forced starvation on Weds I guess it was expected. Also being taking Cissus for a week now and it really hasn't helped my elbows at all. In fact I've much better luck with Aleve. On to today's workout:

Deadlifts: 1X5X135, 1X5X185, 1X5X225, 1X5X265, 2X3X305, 1X1X335 (first 3 sets I did Sumo and then conventional after; really thought I could get 2-3 on last set but definitely not happening)
DB Bench Press: 1X10X45's, 1X8X60's, 3X8X75's
Situps throwing 10lb medicine ball: 2X15
DB Walking Lunges: 3X20X20lbs
Bentover BB Rows: 1X8X95, 1X8X135, 2X6X165
Shoulder Prehab: 4X12X5lbs

 

[broda]

Didn't see this before. Seems like everything is going well though. Definitely strong for your age!

 

[leprechaun1]

Definitely strong for your age!

Thanks, I think :laugh:

 

[broda]

Thanks, I think :laugh:

Hahaha, you're strong in general! I just meant that most guys that I see in their 40's are out of shape/lazy so props to you.

 

[toddgranit]

In for this,
Welcome to the board.
I like to see guys my age (I'm 46), killing it in the gym.
Good luck.
Peace

 

[leprechaun1]

Hahaha, you're strong in general! I just meant that most guys that I see in their 40's are out of shape/lazy so props to you.

In for this,
Welcome to the board.
I like to see guys my age (I'm 46), killing it in the gym.
Good luck.
Peace

Thanks gents.. Good to have some encouragement.

I am going to have to reduce the amount of Cissus I'm taking (3.2 grams of Super Cissus) because it appears to be aggravating my left knee and not really helping with my elbow tendonitis. Not sure why this is happening but I'm speculating that cortisol is too low. :shrug:

 

[leprechaun1]

I had to grind this out but overall I am pretty happy.

Squats: 1X10X135, 1X8X185, 1X8X225, 1X6X255, 1X5X275
Pullups: 1X12
Bench: 1X10X135, 1X8X185, 1X8X225, 1X5X245
Plank: 1X3min
KB Clean n Press: 3X9X35
Shoulder Prehab: 4X12X5
Pullups: 1X10

 

[leprechaun1]

Another tough day. Started back to work Mon and haven't being sleeping all that great lately. Definitely not feeling as strong as last week particularly with lower body exercises. I'm going to add in some DE deads and box squats and see if this helps as I'm not getting any explosion off the floor.

Deads: 1X5X135, 1X5X205, 1X5X255, 1X4X305, 1X1X335, 1x0X345 (couldn't budge it)
DB Bench Press: 1X10X35's, 1X8X60's, 3X8X80's
RC Situps: 1X30, 1X15
BB Rows: 1X8X115, 1X8X135, 3X6X165
Shoulder Prehab: 4X12X5lbs

 

[leprechaun1]

Hiked 10 miles yesterday and now pretty sore and stiff today. I was supposed to workout yesterday but looks like it will be Mon before I hit the gym again.

 

[toddgranit]

Hiked 10 miles yesterday and now pretty sore and stiff today. I was supposed to workout yesterday but looks like it will be Mon before I hit the gym again.

Wow!
10 miles! How long did that take?
Nice job.
Peace

 

[leprechaun1]

Wow!
10 miles! How long did that take?
Nice job.
Peace

It wasn't too bad. I'd say it was moderately strenuous and it took about 4 hours to complete with a stop off to view a waterfall in the middle. Plus I had my girlfriend's ass to admire for most of the hike :Eyecrazy:

 

[leprechaun1]

Difficult workout tonight and had to grind through again. Hitting the wall way to early on this run so I'll be adding in some DAA starting tomorrow. I was waiting on BPS to restock and hopefully continue the sale on Endosurge/Erase before starting back on DAA but doesn't look like it's going to happen. I will probably pick up some Erase regardless as I've never tried it before and am intrigued by the many positive reviews (a little worried about the joint issue hence going with the OG version and will keep my dosage at 2 pills per day max). I added low box squats (16inch box) today and they were, as usual, quite a fuker. That pause at the bottom is just not nice at all. Enough fluff, on to today's workout:

1. Low Box Squats: 1X10X135, 1X8X185, 1X8X205, 1X6X225, 1X5X235
2. Pullups: 1X12XBW (pretty easy will probably try for 15 next)
3. BB Flat Bench: 1X10X135, 1X8X1185, 1X6X225, 1X4X245 :1zhelp:
4. Incline Bench: 1X8X135, 1X8X155 (haven't done these in forever)
5. Plank: 1X3min
6. Pullups: 1X12XBW
7. KB Clean and Press: 3X10X35

Even though I'm not gaining like I fee I should and really had to grind this one out, I really enjoyed it (go figure).

 

[Quietman]

sub'd.

good work man.

 

[leprechaun1]

sub'd.
good work man.

Thanks brutha. Read your thread, glad to see you've turned the corner.

 

[leprechaun1]

Been taking DAA for 3 days now and BPS got endosurge restocked looks like the erase/endosurge/daa stack is going to happen. Very Nice!

On to today's workout where I didn't exactly kill but I felt better than Mon:

1. Deads: 1X5X135, 1X5X185, 1X5XX225, 1X5X255, 1X5X285, 1X3X325
2. Pushups: 1X20, 1X20 (feet elevated), 1X20 (feet elevated)
3. Situps: 3X20
4. BB Rows: 1X8X115, 1X8X135, 2X6X175
5. Shoulder Prehab: 4X12X5
6. DB Military Press: 1X8X35's, 1X8X55's (left shoulder didn't feel too great so I stopped)

 

[leprechaun1]

Ordered the Endosurge/Erase combo and some SNS Citrulline Malate from NP and should have them by Mon, can't wait :head: Workout today was solid and I felt good. DAA is starting to kick. Libido appetite and strength all up. Upper back and chest were still a little sore from previous workout so my numbers today were definitely far from my best. I'm expecting big jump on the bench in the coming weeks.

1. Pullups: 1X12, 1X3 (~10sec rest between sets)
2. Squats: 1x10X135, 1X10X185, 1x8X225, 1X6X255, 1X5X285 (+10 gain)
3. Bench: 1X10X135, 1X8X185, 1X8X205, 1X6X225, 1X4X245 (couldn't have gotten 5 but didn't have a spot so didn't want to risk it)
4. Incline Bench: 2X8X185
5. Shoulder Prehab: 6X12X10 per side
6. Plank 1X2min
7. Kettlebell Swings: 4X12X35
8. Twisting Crunches: 1X20
9. Pullups: 1X10, 1X2 (10 sec rest)

 

[leprechaun1]

Started my Endosurge/Erase yesterday and will wait about a week before commenting more on its effects. Workout yesterday was difficult due to still being sore and stiff (especially lower back) from Saturday's workout. Forgot how taxing those kettle bell swings are. On to yesterday's workout:

1. Low Box Squats: 1X10X135, 1X10X185, 1X8X205, 2X6X225
2. Standing Shoulder Press: 1X10X65, 1X10X95, 1X8X115, 1X8X145
3. Plank: 1X3min (did 30sec in side positions); Hanging leg Raises: 1X20
4. Pushups: 1X30XBW, 1X15X25lbs, 1X20XBW
5. T-Bar Rows: 1X10X95, 1X8X115, 1X8X135, 1X8X145
6. Romanian DL's: 3X10X185 (will increase to 225 when I do these next time)

 

[Quietman]

good work man.

I'm extremely partial to box squats. Extremely partial.

The numbers you're throwing up at 41 are awesome man. I know 20 year old kids who can't touch 'em.

 

[leprechaun1]

good work man.

I'm extremely partial to box squats. Extremely partial.

The numbers you're throwing up at 41 are awesome man. I know 20 year old kids who can't touch 'em.

Quiet, thanks for the encouragement.

Don't think I'll be working out today as I'm still a little sore and I took 2 caps of Erase yesterday and joints are feeling it. I'll definitely have to stick to 1 cap ED from now on. Definitely "drying" me up though and already looking more defined. Workout tomorrow should be EPIC.

 

[leprechaun1]

Ha! Just reread my post from yesterday. Epic indeed. Someone was feeling a little too good on his L-Dopa :dance: In a slightly more objective mood right now so I'd say my workout today was decent. I'm starting to see some improvement particular lower body and core. Upper body particularly chest is lagging a little but overall I'm happy with progress. Weight this morning was 203.

1. Deads: 1X5X145, 1X5X205, 1X5X255, 1X5X285, 1X3X315, 1X1X355 (+20 gain and it went up fairly easily)
2. Bench: 1X10X135, 1X10X185, 1X8X205, 1X8X225, 1X3X255
3. Plank: 1X3min; Hanging Leg Raises: 1X15
4. Pullups: 1X12XBW, 1X10XBW, 1X6XBW
5. Shoulder Prehab: 4X12X5
6. KB Cean and Press: 3X10X35 per side

 

[leprechaun1]

Didn't workout this weekend. Instead did a fairly easy 7 mile hike on Saturday (20lbs backpack) and just chilled on Sunday. For now I'm dropping Erase from my supplement protocol as it just makes me too stiff and sore and this was at the lowest dosage (25mg per day). Overall, I'm feeling much better today and looking forward to today's workout. Endosurge and DAA are kicking in nicely and libido and well being are significantly increased. For me, Endosurge has been a great addition.

 

[Quietman]

is erase a diuretic?

 

[leprechaun1]

is erase a diuretic?

Nope, it's an anti estrogen. A lot of people recommend it with DAA and it's highly thought of on this and other forums so I tried even though I've never had any estrogenic (is that word?) sides. It does "dry" you out and I was definitely looking more defined but my joints weren't liking it at all. Feeling really good on DAA and Endosurge though so I'll continue with this.

I had a good workout tonight. Did regular squats with knee sleeves on both knees now (really liking this) and used a belt for the last set.

1. Squats: 1X10X95, 1X10X135, 1X10X185, 1X8X215, 1X8X235, 1X6X265, 1X4X295 (heaviest I've gone so far, 3 wheels not far away)
2. Floor BB Press: 1X10X45, 1X8X135, 1X8185, 1X8X205, 3X6X225 (did these with about 1-2sec pause at the bottom)
3. Plank: 1X3min (did side planks for 30sec per side)
4. Supine Bridge: 1X2min
5. BB Bentover Row: 1X10X95 1X8X115, 1X8X135, 3X6X175
6. Push ups: 1X30XBW

 

[leprechaun1]

Ran a couple of sprints yesterday and was really tight. After, and because of it, I foam rolled and stretched. the plan is to this again today. I haven't being doing this like I should but that's the way it goes sometimes. Still a little sore from legs on Monday and that, combined with some outside variables, means I'll be hitting the gym tomorrow. Feeling a little guilty about this but I'm sure I'll get over it :sgrin: Libido is really high, about the best it's been in a long time, and I am attributing this to the Endosurge/DAA combo. No wonder Endo is always sold out.

 

[leprechaun1]

Worked out today. Definitely not the best, tweaked my shoulder benching and I'm not really sure how bad.. Didn't hear any popping so maybe not too bad but it sure be sore. Will probably have to back off bench for a few weeks at the least. Missed a dead attempt at 365. Got to my knees but couldn't finish the lift. Overall, pretty depressing.

1. Deads: 1X5X135, 1X5X185, 1X5X225, 1X5X255, 1X5X295, 1X3X325, 1X0X365
2. Pullups: 1X15XBW
3. Bench: 1X10X135, 1X8X185, 1X8X205, 1X6X225, 1X4X255 (shoulder gave out on last rep)
4. Plank: 2X2min (30 sec side planks per side), 2X20 situps
5. Pullups: 1X10, 1X8

 

[leprechaun1]

Shoulder really sucked this morning and I had trouble dressing. I used some topical Celadrin and 2 Aleve the night before but if didn't seem to do much. I was pretty much resigned to no upper body pressing for a month or so but, then tonight, I tried some Joint Force I had laying around. Prior to this, i used it on my elbows and hadn't been too impressed but it did work well on my knee so I decided to give it a shot. Wow, what a difference, my shoulder is feeling a lot better. Still painful but much less than earlier. I feel like I'll be able to some prehab and maybe even pushups next week. Props to PA for this product. :notworthy: It's the real deal.

Going to take it easy this weekend. I will probably hike Sunday but no workout.

 

[leprechaun1]

Workout today was pretty much a grind but I enjoyed it and didn't have any difficulties with my shoulder (thanks Joint Force). Added in some Dynamic Effort (DE) deads and did these with a 1 min rest between sets. Also added a few different exercises for shoulder prehab: Cuban Press, lying external rotations, seated ext. rotations and standing ext. rotations. I haven't been taking my beta alanine for a couple of days and didnt' dose Cit Malate preworkout like I usually do and this probably contributed to the grind. On to today's workout:

1. Low Box Squats: 1X8X95, 1X8X135, 1X8X185, 1X8X205, 1X6X225, 1X5X255 (+30)
2. Shoulder Prehab: 2X4 (superset of above exercises, used 5lbs for all exercises except Cuban Press 45lbs)
3. Pushups: 1X30XBW, 1X20XBW, 1X10XBW (rest 1min between sets)
4. Plank: 1X3min (30sec side plank per side)
5. DE Deads: 1X3X95, 1X3X135, 8X3X185
6. Bentover BB Rows: 1X8X95, 1X8X135, 4X6X185 (+10)

 

[leprechaun1]

I did some sprints before today's workout 6X30yards and tweaked my hamstring (that's what I get for not warming up properly). It's not bad but didn't want to do any lower body as a result. I pushed my shoulder a little harder today and, despite a little pain, made it through without difficulties. Also started back on Erase at 25mg per day and, so far, joints are good.

1. Pullups 1X14, 1X8, 1X6 (rest 1min)
2. Shoulder Prehab
3. DB Bench Press: 1X10X35, 2X10X45
4. Pushups: 1X30XBW
5. Twisting Crunches: 1X15
6. Plank: 1X3min (30sec side plank per side included)
7. KB Swings: 1X12X35 (only one set because was a little worried about hammy)
8. Standing DB Press: 1X12X25, 1X10X35 (didn't want to push shoulder too much)

 

[leprechaun1]

Had a pretty decent workout. My right hamstring was a still a little sore so I didn't quite go for it.

1. Squats: 1X8x45, 1X8X95, 1X8X135, 1X8X185, 1X6X215, 1X6X245, 1X6X265, 1X6X275, 1X5X295 (got extra rep on last set)
2. Pushups: 1X20X25, 1X25XBW (incline), 1X30XBW
3. Rack Pulls: 1X5X135, 1X3X185, 1X3X225, 1X3X255, 1X3X295, 1X2X325 (stopped here because hammy was starting to complain)
4. Shoulder Prehab
5. Plank: 1X200sec (30sec side planks per side)

 

[leprechaun1]

Did some soft tissue work (foam rolled) and stretched yesterday and my hamstring is feeling much better. Shoulder appears to be decent too so I'll try some DB Bench and standing DB presses today. I've been taken Erase for a week now and, at 25mg (1 pill) per day, I've had no joint problems this time. Weight was up this morning to 209 mfg: Will have to go on a cut soon.

 

[leprechaun1]

Workout today was decent. I attempted some bench but, after a couple of sets, decided to abort (shoulder pain). Pushed pretty hard on deads despite hammy still being a little tender but didn't have any problems. Used chalk today and had no problem with grip. I will, however, need a new weight belt for heavy lift squats and deads.

1. Bench: 1X10X45, 1X10X95, 1X8X135, 1X8X185 (weights felt light but shoulder no likey)
2. DB Bench Press: 4X8X60's
3. Deads: 1X5X135, 1X5X185, 1X5X215, 1X5X255, 1X3X295, 1X3X335, 1X1X370 (+15)
4. Pullups: 1X10X10, 1X8X10, 1X6X10
5. Shoulder Prehab
6. Plank: 1X210sec (with 30 sec side planks included)

 

[leprechaun1]

Worked out really hard yesterday and it was good one. Right shoulder and elbow, however, are very sore today.

1. Low Box Squat: 1X10X45, 1X8X95, 1X8X135, 1X8X185, 1X8X205, 1X6X225, 1X6X245, 1X4X265 (+10)
2. Pushups: 4X15X25 (25lbs and 1min rest between sets)
3. KB Swings: 4X15X35 (tweaked shoulder and elbow on last set, lost concentration)
4. Bentover BB Rows: 1X8X95, 1X8X135, 1X6X165, 3X6X185 (+10)
5. Shoulder Prehab
6. Plank: 1X4minXBW

 

[leprechaun1]

Shoulder really bothering me today so didn't really do much upper body work.

1. Shoulder and elbow prehab (couldn't do Cuban Presses because shoulder pain)
2. DB Bench Press: 1X10X25, 1X10X35, 1X8X55
3. Pushups: 1X40, 1X30
4. DE Deads: 8X3X195
5. Pulldowns: 4X12X135
6. Bulgarian Squats: 3X12
7. Planks: 1X210sec

 

[leprechaun1]

Shoulder and elbows are feeling much better today but I decided to take the day off anyway. I also had too much to drink last night and felt pretty ****ty at work today so I figured I could either grind through a mediocre session or wait til tomorrow and kill it. Obviously, I chose the later :biglaugh: Chilling out to Dire Straits and doing some foam rolling and stretching. Expecting some nice numbers tomorrow.

 

[leprechaun1]

Hit it pretty hard today. I seem to workout harder when I plan ahead and put it down on paper. Shoulder bothered me some but not too bad.

Squats: 1X8X95, 1X8X135, 1X8X185, 1X8X215, 1X8X235, 1X6X255, 1X6X285, 1X5X305 (+10)
Shoulder and elbow Prehab
DB Incline Bench: 1X10X35, 4X8X45
Good Mornings: 1X10X45, 1X8X95, 3X8X115
Plank: 1X4min
T Bar Rows: 1X8X55, 1X8X80, 3X8X115

 

[leprechaun1]

I got my new powerlifting belt today and looking forward to testing it tonight on deads. Lifted only once last week and I'm feeling a little guilty about that but only a little mind you. Have quit taking Erase again as it was aggravating my right shoulder and elbow. I'm looking at about 2 more weeks on this bulk and then it's time to cut :sad3:

 

[leprechaun1]

Got to use my belt and me likes a lot. I think pushups are in order from now on as even DB bench messes with my shoulder.

1. Elbow prehab
2. Deads: 1X5X135, 1X5X185, 1X5X215, 1X5X255, 1X5X295, 1X3X325, 1X3X355, 1X1X385 (+15)
3. Pullups: 1X12XBW, 1X10XBW, 1X8XBW
4. DB Bench: 1X10X35's, 1X8X55's, 1X8X65's
5. Pushups: 1X30, 1X20
6. Bulgarian Squats: 2X12XBW
7. Plank: 1X4min

 

[leprechaun1]

Well yes, it's proven again. I am a complete dumbass. Was working with one of my players and decided to run sprints with her. No warmup.. check. Pulled hamstring.. check. There went my leg workout and I was going to try for reps with 315, fuk. Oh well hopefully I'll be able to do box squats on Sat or maybe Sun.

1. Elbow prehab
2. Pushups: 4X20 (various hand positions)
3. Plate Raises: 4X10X25
4. Situps: 2X20X25
5. Hanging Leg Raises: 2X15
6. Side Planks: 1X2min
7. Supine Bridge: 1X2min
8. Reverse Lunges: 2X15
9. T-Bar Row: 3X8X125
10. Calf Raises: 2X12X25

 

[leprechaun1]

Workout today was decent but my body is getting too beat up (right shoulder and elbow pretty much whole right arm). Luckily I'm coming to the end of my DAA and Endosurge run so I'll take a week off and then start a cut which will involve much more running and a lot less weights. I'm currently 206 and my target weight will be 180 and I'll try and do this while retaining as much strength as possible. Not going to be pretty though as I usually lose a lot of strength when I cut. Well on to today's workout.

1. Squats: 1X8X135, 1X8X185, 1X8X205, 1X6X235, 1X6X265, 1X6X295 (felt hamstring tweak), 1X5X315 (+10)
2. DB Incline: 1X10X35's. 1X10X45's, 1X10X55's (shoulder started hurting so I stopped)
3. Pushups: 1X30, 1X20
4. Pullups: 1X8X15, 1X8X15, 1X7X15
5. Plank: 1X4min
6. Romanian DB Deads: 3X8X55's (hamstring sore so didn't want to push it)

 

[jimbuick]

the top if you wanna rock and roll.

 

[leprechaun1]

the top if you wanna rock and roll.

I'll settle for a place where my elbow and shoulder don't hurt

Did an easy 3.5 mile hike yesterday. Damn legs were sore from the workout and me was not liking some of the steeper climbs. Still a little sore today so I'll be taking it easy.

 

[leprechaun1]

Today was the last workout on my current bulk that started in May. During this time, I've increased my weight 20lbs from 186 to 206 and made the following gains in the big 3:

________May________ Oct___________ Gain
Bench__ 225_________295____________+70
Squat___275_________355____________+80
Deadlift__295_________395____________+100

Overall, I'm pretty happy particularly with the gains on deads. I know I would have gained more on bench but a shoulder injury about a month ago pretty much derailed that. A lot of my 20lbs gain was muscle but the inch added to my waist isn't and will be addressed in my upcoming cut. This is not surprising as I did not diet strictly, drank alcohol and did aerobic exercise only once per week.

As far as supplements go, I did 2 bulk DAA cycles on this run and found this the most effective supplement I used. Citruline Malate was second in effectiveness. I'm not sure about Beta Alanine but I don't think it did much for me. Endosurge, while providing a nice libido boost, didn't really have much effect in the weight room and Now Macuna is equally effective in the libido and mood department and costs much less. I guess I don't respond well to divinal. I really liked Erase and it definitely improved weight room performance but my joints which are never good couldn't handle it it everyday even at the lowest dosage. I tried Super Cissus but this, surprisingly, made my joints hurt worse. The combination of fish oil and knee sleeves kept my knees feeling great throughout which was real plus because this is the area that usually acts up. Never got into the Creatine I have laying around but I will use for my next bulk. I respond really well to it but it usually adds about 5% to my body weight and don't want that right now.

I'm going to use this week to deload and transition to higher rep, less rest workout. I will also be adding in more cardio in the form of Stairmaster, sprints, plyos and maybe some soccer too. Well, on to today's workout:

1. Deads: 1X5X135, 1X5X185, 1X5X235, 1X3X265, 1X3X295, 1X1X325, 1X1X355, 1X1X395 (+10), 1X0X405 (got it moving but couldn't get it to knees)
2. Pushups: 1X20X25, 2X15X25
3. Alternating Step ups: 3X20X25 (10 each leg)
4. Plank: 1X4min
5. Standing BB Press: 3X10X75 (didn't bother shoulder like bench does)

 

[leprechaun1]

I've been below maintenance calories since last Sunday and the weight seems to be coming off fast (already down to 202). Also, I've cleaned up my diet considerably and not had any alcohol or pizza during this time.. the horror . Tomorrow is a cheat day so I'll probably have a couple or 3 beers and some pizza after a hike. Not had a workout since Weds and will be at it again Mon. I will probably start out with warm up (dynamic with foam rolling), then do some stadium stairs, and finish with upper body and core in the weight room. My goal for this phase is to get my BF below 10% (currently around 15%) and get my aerobic conditioning back up to scratch. Absolutely detest cutting but the results always worth it.

The only supplements I'll be taking for the next 3-4 weeks or cit malate (before workouts) and Beta Alanine. I am considering adding some Focus XT, COP and Rhodiola to help with workouts and aerobic conditioning. Anybody have any comments on this stack? I've used the ECA+Y stack in the past and found it very effective but due to circulation issues this is no longer an option Instead may try TTA and see how that goes. Starting Nov I'll add back in DAA, Erase and Now Dopa Macuna (maybe Testabolan v2) and continue to cut for another month or so. Will reassess when I get there.

 

[leprechaun1]

Cough.. Splutter.. Sneeze.. My new phase begins not with a bang but rather a wet phlegmy cough. Wouldn't you know it, I've got a nasty cold which started Sat and is still kicking my ass today. No way I'm going near the gym or attempting anything physical with this fuker on my back. Well, rest and fluids for me. I'm thinking the earliest I'll be action is Weds.. Sux to be

 

[leprechaun1]

Just quick update. Finally starting to feel better and will probably hit the gym tomorrow for the first time in a week and half. This cold really kicked my ass and has had me sleeping a lot. Read a little about LG/IF diet and, as it's similar to what I'm already doing, decided to formally adopt it. I will eat all my meals from 11am to 7pm. Weight is hanging around 200 which is not surprising since I've done little but sleep.

 

[leprechaun1]

Finally got a workout in and it was quite a chore. Endurance went quickly and I was a quivering ball of jello by the end of a short HIIT session. From now on, I will do weights first then cardio as this is the way I've always rolled and, anyhow, I don't feel like doing sh*t after HIIT. Feeling like hammered sh*t right now but at least I got after it.

1. Stadium Stairs: 10X20
2. Pullups: 1X15, 1X10 (second set was not fun)
3. Pushups: 1X30, 1X20
4. Plank: 1X2min

 

[leprechaun1]

Been slacking the last couple of weeks and it's past time to get rolling again. Doc recently diagnosed me with hypothyroidism and I'm on 50mcg of levothyroxin now. So far, I'm definitely feeling more energetic and my appetite is through the roof. As a consequence, weight is back up to 207. Did a 14 mile hike with 20lbs pack on Sat and that sh*t wore me out. Definitely needing some new hiking shoes as my Merrel Gloves aint cutting it. Good for short easy hikes and working out but not meant for anything more. Left hip was freaking killing me directly after and for another 3 days. It would have been worse without the Joint Force I have on hand for such joyous occasions. Bout to hit the gym. Could really do with a decent pre bout now.

 

[leprechaun1]

Work out today was good. I was able to bench with minimal pain in my shoulder for the first time in about 6 weeks but I did take it easy.

1. BB Bench: 1X10X45, 1X8X95, 1X8X135, 1X8X155, 1X8X185, 1X6X205 (could have done more but didn't want to push it)
2. Incline BB Press: 1X8X135, 1X8X155, 1X8X165
3. Pullups: 1X12, 1X10, 1X8 (2min rest between sets)
4. Plank: 1X4min
5. Sprints: 8X30yds, 4X60yds, 3X80yds, 2X120yds (rest was as long as it took to walk back after sprint)