The Phoenix/Dark Knight/Countrylifter Rises
- 10-14-2012, 01:03 AM
I have really been putting together some killer exercise routines lately and have been "training" a few guys, it sucks to see the new lifters growing so much and so much faster than me, since I am well into the hard gains, but at least I know what I am doing works. I have been cutting back volume on bis and training them less because I believe a lot of people over train them. I have been trying to back off chest to around once a week, and make the one workout really great. I have been sore for 3-4 days after the workouts lately. Squats and deads have been skyrocketing, and weight is going up steadily. I feel a lot stronger and have just been trying to keep my hams and lower back health and loose. Was getting some chronic back pain again the past few days, so I took today off and have been stretching lots. I have fall break from school so I get a whole day off (monday) aka I can actually update this log some in my free time. First round of midterms/exams are all done and my grades have me at solid 3.5+ right now so I am pretty happy. I have to maintain a 3.0 (by junior year) to stay in as a PT major.
Anyways, have really been working on growing my tri's as they seem to be the weak link in my BP. also want to work on thickening my back and strengthening my core (without too much strain to my lower back). It seems like whenever I work my core, my back gets sore as hell for 3 days or so. I think the looseness in my abs allows my back to get tight without throwing my pelvis out of alignment too much. Whenever I do core and the abs start to heal, the front gets tight, meaning the back has to loosen, and it doesnt want to. so my whole pelvis gets jammed up in and my sciatica acts up. Woohoo. also felt a little bit of my old torn hammy after I DL'd 425 the other day. Thats 100 lbs shy of my former max, but my old max was using a belt, this was nothing but straps (grip became very weak over my off period). I think I could easily do 450 with a belt and straps without all the small maxes I did this past session. And hell I didn't even feel like lifting that day...
body weight has been a slowly rising 174/175. I was averaging around 168-170 about 1.5 months ago so I figure at an average of 5 pounds over that time I am putting on a little under a pound a weak, which is right about on target for a good recomp on somewhat iffy college food. I was cutting weight the first few weeks because the food didn't agree with me AT ALL (or anyone for that matter) but now that I got used to it, things seem to be going well.
I switched over my protein to american iso ice cream sandwhich, and love the flavor and the price, although it doesn't mix quite as well as the ON gold standard I had been using. the 15$ in savings however definitely matters. I can take an extra 8-9g of protein I figure for the same cost so I just try to bump my servings up some on days that dinner is crappy.
been dosing alcar a few times daily esp around midterms/exams. taking forma 2 2x a day, and taking around 2g creatine (I just shake some in, I have been taking it forever) and 1-1.5 scoops of condense pre workout. I really like it. Some days it won't hit me as hard, but somedays I just get slammed with pumps. I feel very clean on it, never crash, etc. Amazing price and I already have a second container on hand.
That's my update for now. I think I will try to post some more notable workouts from the past few weeks, and note the exercises I really likes or that felt good to me, for my reference more than anything.
If you read through all this crap, I applaud you!Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
- 10-22-2012, 06:22 PM
Have a pinching pain deep in my upper back upon full contraction of my shoulder blades together. Think it might be trap or rhomboid muscle. Going to see of I can stretch and heal it or what's going on. Nice volume chest workout today.Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
11-16-2012, 03:27 PM
Condense continues to treat me well, I made a cockstail 2/3 scoop condense and 1/3 1MR I had sitting around and oh boy... That his the spot.
Sitting around 175 lately up to 177 on heavy days. Pulling my diet back together a little bit as I saw a little belly fat starting to form up (damn college food). But all is good. hit 225x8 and then 245 x3,3 for flat bench yesterday, pretty solid I feel, and getting close to where I used to be. I maxed at 285x3, at around 187lb BW. So I'm not far off base. Gym sessions have been really on pace and solid, getting good work in and being very smart. Having some issues with a strained rhomboid for about 3-4 weeks now. I have been stretching and working through it. I might end up doing some PT, which I can get at school since this is a big healthcare university.
Anyways just hitting the PWO and creatine and shake and good diet and the best sleep I can. Thinking about running a lighter cycle of something in about a month.
11-18-2012, 01:55 PM
Resting this weekend, have a good amount of school work to do but Thanksgiving is coming. Back feels decent, as some of you know I have had alot of issues over time. This rhomboid thing is odd. Felt good til I started getting loose today. Oh well. Probably back to the gym tomorrow, gona take both yesterday and today off, I have been killing my shoulders elbows and knees with the daily workouts.
11-19-2012, 06:23 PM
AWESOME leg day, started out feeling like garbage, but pulled it together. No one with me today so I had a fast pace. Normally I lift with 2-4 other guys I am helping out. Anyways, bodyweight was 177.
Squats 135 x 7,7 225x15, 275x12, 135x7
Jump Squats 135 x 15, 12
Hack squats 135 x 7, 7
Ham curls 70x7
light abs and stretched out well.
I have had issues holding alot of weight to squat, putting alot of stress on my rhomboid. I have a ton of tension in my neck and traps. I have been stretching alot trying to lossen up and relax.
11-21-2012, 10:00 PM
Preparing to run a nice stack in a few weeks I hope. Bench yesterday and back day today at my home gym since I am home for Thanksgiving.
11-23-2012, 03:54 PM
Took turkeyday off, going to get into the gym sometime today. Hopefully have a buddy from back home to lift with so I can do some real weights. I believe it is leg day. I have been slaming my legs lately, which means they are going to get even stronger than I want them. Really pumped for my next bench day too. I have a good frame of mind right now which is good. Sadly I have to balance that with a lot of studying with finals coming up, along with research papers and other stuff. One thing that might be interesting to you guys is a short paper I am doing on incidence of SI joint dysfunction. Not sure exactly what direction I am gona take it in but it should be good.
11-23-2012, 11:59 PM
Legs today. squat: 135 x5, 5 225 x7,7 275x 10,10
leg press 150 x 7, 275x8, 250x15
DB curls (cause I can) 35x12
UH pull ups X 7.
gota keep my back loose with that rhomboid so I threw that stuff in and did it nice and controled. Feels good.
11-26-2012, 06:41 PM
Sat did a chest workout at home with a few weights I had. Went to go to the gym last night and didn't realize it was closed. did bi tri and abs in my dorm room with stuff in my room. Filled a duffel bag with books for curls and stuff, did dips pushups and skull crushed my desk chair. lol. It was hilarious.
I did chest today at the gym, floor bench WU, then 185x12, then bench 225 x1,1, 275x1, 280FAIL, 245x2, 205x9,8 DB floor bench 60x12,15 80x8, cable fly single 3x7, 10 double 4x10. Good solid workout. That is a new PR on bench since I took time off due to the back. prior was 315 at almost 200 lbs. I am 176 now and got 275. Not shabby.
11-26-2012, 10:57 PM
IM IN! Bout time i got in your log! Thought id swing by and check out my competition hahaha
fawk your strong. you hit my bench 2 rep max for 9 then 8 i need to step it up!
11-27-2012, 07:36 AM
11-27-2012, 06:57 PM
Good back day. Weight 175. Deadlifted 135x7 225x1 315x12 365x9 225x7. Then did a lot of rowing and late. Nothing exciting. I'll post full details later if anyone actually cares. Did a pull up challenge with the guys I sorta coach/lift with. I got 23 underhand pulls ups mid workout. Made everyone do strict form.
Back: you can see some asymmetry as right is bigger. Trying to recover still.
11-27-2012, 10:00 PM
11-28-2012, 12:36 AM
I lost so much weight my strength to weight ratio is ridic. Idk how my arms are so strong but they look so small. I swear it's mental and my arms are decent. I just have a huge torso and it makes my arms look bad proportionally. I have pictures but the app wouldn't let me upload.Originally Posted by y0lked
11-28-2012, 12:40 AM
Long arms wide body. I'd never be a body builder. Notice the atrophy in the left side of back. It's very evident. I hate it.
11-29-2012, 12:10 PM
Subbed! Good log you've got going on. You're back is pretty ****in solid man, I'd kill for that thickness.
11-29-2012, 02:24 PM
I just got 2 bottles natadrol and 1 bottle of ghenerate in... I guess I will start with my workout today. Chest and lower back are still sore as hell from the last workouts... Thinking maybe a sissy day of tri/bi/abs. I was going to squat today, but with the way I feel, I think doing them tomorrow would be a better idea. I will get a better workout in then.
11-29-2012, 03:01 PM
11-29-2012, 03:42 PM
11-29-2012, 03:43 PM
How is natadrol? Seen it but know nothin of it
11-29-2012, 04:02 PM
I respond to it like crazy. Running the stack I am now about two years ago, along with formadrol for pct. I broke my deadlift plateau and added around 100 pounds (405-525 max) during the cycle. Added about 20 to bench. And 50 to squat. Gained like 7-8 pounds. Over like 2.5 months. I really enjoyed it. I have old logs I think on AM somewhere hahaha. I was growing steadily before the stack so I'm not gona say it was all natadrol. But I do well on it.Originally Posted by Sean1332
PS. I hope you enjoy all the stuff in the background of this picture lol.
11-29-2012, 04:04 PM
no ****?? hm payday is tomorrow..
lol I don't wanna know what you do with those gloves..
11-29-2012, 04:09 PM
If you want to get it cheap I tell you where. Only thing is mine came with like one of the capsules of natadrol leaking and had powder in it a little, but not a big deal. I saved something like 30 bucks over nutraplanet. on a $60 order. It was like 90 there.
Natadrol is a very cheap supp which is the nice thing about how responsive I am to it. A lot of guys like it, if you check the reviews on here.
11-29-2012, 04:12 PM
clear your inbox
11-29-2012, 04:31 PM
Hmmmm. The Ghenerate has a slightly different taste than I remember. it used to be kinda similar to grape flavoring. Now it tastes like... eh?
11-29-2012, 06:26 PM
Terrific leg day. Weight was 175.8 at end of workout (I always weight at end)
Squats: 135x7,7 225x5, 315x7,8, 345x5 (all sets to parallel or just above. I don't go below because of my back injuries, I take all the weight into my back not my legs after I hit parallel. I try to get right to parallel each rep).
Jump squats - 185 x7, too easy. 225, 4+4. I threw the weight off my back on accident because I was hitting these reps so hard. lol
tri xtn with rope handle, over hand on cables, super setted with underhand straight bar on cables. 4.5 plates weights x15+15, then 6.5x12+8+drop set on the underhands 4.5x6.
abs- leg lifts, Russian twists, and rock medicine ball touches.
sweet workout, although not too focused. I was all torn up from the lifts this week and last week already. Felt great though. Really happy with that squat.
11-30-2012, 01:46 PM
1) Your pics look great, i dont know what your talking about. We are our own toughest critics, but your back looks good and who doesnt want bigger arms? lol
2) Your taking natadrol ( a PH am i right?) at 18??
3) Weight was 175.8.... your on track for a loss buddaY! HAHA i had my KFC cheat meal yesterday along with 3 burgers.... you best be hitting the skillet hard
4) nice leg workout, how do you do your jump squats? literally just jump, then land into another squat? lol
11-30-2012, 02:33 PM
Yes, I am taking natadrol. I took it for the first time at 16... lol. It is not a PH, it does not convert to anything. It is somewhere between a T booster and a PH I guess. It is a "non steroidal androgen" and has like 0% change of any shut down or anything.
Cheat meal sounds yummy. I want to gain all mine in muscle, so I am okay with losing The cycle has just begun though my friend.
Leg workout was awesome. I take the weight down slow, explode up. and land with a slight bend so all the weight doesn't go into locked up knees. Then slowly back down the rest of the way, explode again.
11-30-2012, 02:36 PM
Todays workout, a little FST7 protocol
Bench 135x7,12, 185x11 (legs up on all 3 sets) legs on floor - 205x7,5 (wow, weak. I only ate yogurt and a glass of milk so far and this was at 1pm, so I was a little hungry I guess).
Incline DB fly - 30x7,7,7,7
DB Bench Press - 60x15, 70x11, 80x7,6
Cable Flys - 4x12,12,12,12 3x15,12,14
FS on bench.
Felt good, lots of volume and I pushed myself hard esp on the DB bench.
11-30-2012, 06:45 PM
You like the feet up approach for hypertrophy bench?
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