The Phoenix/Dark Knight/Countrylifter Rises

[CountryLiftin]

I have some workouts to update, I will do that after the gym today.

I had a big family reunion thing yesterday, I got about 5 hours of sleep the night before, took the boat out on the lake and fished in the AM, went to that family thing, at like 2 hamburgers 5 hot dogs 3 chicken wings 3 pieces of desert chips and salsa and special hot sauce this guy made with red carribean peppers habeneros and jalepenos and stuff, along with a bunch of other random food items like pepperoni rolls and chips and pretzels and probably a gallon on lemonaide, I was just hungry all day long and kept eating more too. lol. It was good to have a real cheat day and go all out. I feel good today and actually look cut up this morning... don't know how its possible but I won't complain at all. Back to the grind today.

[CountryLiftin]

From Friday I think

upper chest

BW - 171.5

incline bench (deep) 115x7 135x7 170x7,7

incline Db press 50x10,10,10

pec dec 75x10,10,12

pushups 20,20

ran out of time



Saturday was arms Bw-171

Pullup UH 12,5 OH 7,5

pushups 25,25

DB curl (strict) 40x7, 50x5R3L+2L after 35x7 30x8

straight bar curl- barx5,7 65x7,7

tri push down 8x10,15,12 10x7,8

pulley kickback 2x8,8,5

Run 1 Mile


The straight bar curls I keep my elbos tight to my rear hip and chest up and out, and pull the bar isolating the bi, versus normally locking your elbows in front of your hips. On the concentric I really get a good squeeze into it and it feels great, really good to get a nice function movement and pump right after those DB curls. Feeling pretty good. Sunday I took off, but I was running around, lifting tables and things to set up, and played a few games of horse shoes so I wasn't completely sedentary.


Today (monday) was back. I did my HIIT in the evening because it started pouring when I was in the gym.

Bw-173 ( I must have eaten a lot)

Jog 1/4 at 8mph

Lat hangs-10, 10

Lat pd- flat handle- 190x10, 250x7,7,7, 210x12, 10

Back xtn. 130x 20?

Oh pull up - 7, 7

Db row- 80x 7, 10, 12

Cable shrug-stack X 20 , 20, 20

Seated v handle Cable row-stack X 10, 12, 18

Stretch

HIIT- run-400, sprints- 40, 40, 40, 100, walk 200 run 200.

[Quietman]

hiit is no joke.


makes cardio fun too.

[CountryLiftin]

hiit is no joke.

makes cardio fun too.

Yeah, no joke at all. I don't do the typical approach to it, by time, an just do repeat sprints so my rest period is the walk back to the start and then sprint is the HI portion. I will do kickboxing boxing or other stuff for Hiit sometimes. I'm trying to get my sprint speed back after my back injury. Maybe I'll make it to run track again in college next year. Otherwise the goal is powerlifting lol. Those goals don't coincide at all but for now they can until I get too big. I'm staying lean though for now.

[CountryLiftin]

Got some alcar formadrol and condense finally. Been lifting at school. No time to log. Sorry. I'll catch up soon.

[CountryLiftin]

Dang legs are sore. Yesterday was no joke. Today was supposed to be rest but I did a small shoulder and rotator cuff exercises and sprints.

[CountryLiftin]

Got in a great chest workout yesterday and a good back today. Really killin it. This condense is good stuff. Formodrol is kicking in. And between everything I am getting awesome pump all day long.

[CountryLiftin]

Attempted 275 for max bench and failed. Got 245 then 255 after that. Not awful. Nothing like my old 315 max. But I am around 20 pounds lighter so... Eh. No excuses.

[CountryLiftin]

Weight is around 174 average. Strength is going up. I look bigger. Too little time to log workouts but I keep them in my note pad.

[CountryLiftin]

Got 225x12 315x1 365x1 405x1 and 425x1 on deads after doing jump squats with 225. And felt like hell today. So not bad. Weight was 174 with shoes and clothes.

[CountryLiftin]

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!

[CountryLiftin]

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.

[CountryLiftin]

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.

[CountryLiftin]

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.

[CountryLiftin]

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
Deadlift 135x12,
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.

[CountryLiftin]

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.

[CountryLiftin]

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.

[CountryLiftin]

Legs today. squat: 135 x5, 5 225 x7,7 275x 10,10

those hurt

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.

[CountryLiftin]

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.

[y0lked]

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!