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The Phoenix/Dark Knight/Countrylifter Rises

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    Thanks bro. Seeing awesome growth. Only 9 caps of natty left though then formadrol for a month.

    Okay so mixed worked outs lately. Today was mainly chest (first) and took it easy on my pulls to try and recover since I have been going so heavy and frequent today. I have really been working on form and it's paying off.

    Day 13 A. This was today, monday the 14th. Bw- 183
    BB bench. BarX7. 135x7,7 225x1. 245x7,7,6. 225x 9,7

    Db bench - 80x15, 13, 12

    Rack pulls - 225x5 315x5 405x5.

    These pulls were high but as low as my power rack allowed at school. Pissed me off. Did tris of pulley but it's on the heavier puller than I usually use. 8x10 10x5. Then and quick.

    Ate good. I hve been eating really well lately. Trying to keep it clean at school.

    Last week:

    Thursday: BW 183.5
    seated hammer curls 35x7, 45x7,7
    abs - leg throws, leg hang/lifts, situps, low back xtns.
    sprints at 12 or 12.5 mph on treadmill 60sec 45, 30, 15 ( all times AFTER I was up to speed which took about 20 seconds)
    jump leg lift pull up agility workout x7
    stretch

    Did this for some speed and core and assistance work. Plus I just wanted to be in the gym

    Friday: BW-184

    Bench -warmup, 135x7, 225x1, 275x1, 295xFAIL, FAIL, 245x4, 225x8

    DB Bench- 80x12,11

    cable fly- single, 4x7,7,12

    tbar row 50x7, 150x10, 175x7, 100x20 (good pump)

    lite shrugs 135x7,7

    AU pullups OH 10, UH 10, +45 OH 10, UH 10

    back xtn
    stretch

    disapointed I missed a new max, it's the only time I have failed in the past few months though so I guess it in a way is a good thing. I need to keep killing my chest. I didn't have a very good spotter and he didn't do well unracking me (actually hurt me) but it's whatever. Not gona shift the blame. I didn't get it plain and simple. Maybe a different day I would of. I feel like I made up for it today in bench though.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023

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    maybe you werent warm? you really only did 2 reps before attempting the max. I usually like going bar x 20, 10, 3, 2, 1, 1, max. Everyone warms up different but you think that could have been the cause?
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    Quote Originally Posted by y0lked View Post
    maybe you werent warm? you really only did 2 reps before attempting the max. I usually like going bar x 20, 10, 3, 2, 1, 1, max. Everyone warms up different but you think that could have been the cause?
    Eh, I do too much or I get worn out and I didn't have a spotter til the 295. No bump. Etc. I felt ready for it. But that could have been it. I did do a few sets before the 135 aka "warm up. Some stretching push-ups and iso work to prime my chest. I wasn't feelin bad but I wasn't feeling good. Now today I was on. I'll try it again in a few weeks. Maybe next Friday. No big deal. Matched my old PR for reps today so I know I'm not far off my 1RM.

    I do tend to warm up pretty fast. I figure I have more energy on tap. A lot of guys over do it on warm up. You'll noticed on my deads I hop up fast as well.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Eh, I do too much or I get worn out and I didn't have a spotter til the 295. No bump. Etc. I felt ready for it. But that could have been it. I did do a few sets before the 135 aka "warm up. Some stretching push-ups and iso work to prime my chest. I wasn't feelin bad but I wasn't feeling good. Now today I was on. I'll try it again in a few weeks. Maybe next Friday. No big deal. Matched my old PR for reps today so I know I'm not far off my 1RM.

    I do tend to warm up pretty fast. I figure I have more energy on tap. A lot of guys over do it on warm up. You'll noticed on my deads I hop up fast as well.
    You know your body. I take a long time to warm up so maybe thats just me. Hopefully gainz through formadrol???!!
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    Quote Originally Posted by y0lked View Post

    You know your body. I take a long time to warm up so maybe thats just me. Hopefully gainz through formadrol???!!
    Well I already set new PRs in everything on natadrol ( post injury PRs) I was just going for a little extra in bench. Lol. Forma is real good.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post

    Well I already set new PRs in everything on natadrol ( post injury PRs) I was just going for a little extra in bench. Lol. Forma is real good.
    Still waitin on teh n0ods
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    Quote Originally Posted by y0lked View Post

    Still waitin on teh n0ods
    I tried te other day. My app is gay... I'll see.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    A few weeks ago 3-4 or maybe 5. Halfway through cycle. I think I look a little better now. And Food. Mmmm.
    Attached Images Attached Images   
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Lookin big man! You got that stockyness don't you? That's some food porn if I've ever seen any!
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    Quote Originally Posted by y0lked View Post
    Lookin big man! You got that stockyness don't you? That's some food porn if I've ever seen any!
    Thanks bro. I'm up 4-5 pounds on that. I can't gain weight on school food for some reason though. So I lost a few when I got back up here. I decided to try and eat super clean up here this semester.

    I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Thanks bro. I'm up 4-5 pounds on that. I can't gain weight on school food for some reason though. So I lost a few when I got back up here. I decided to try and eat super clean up here this semester.

    I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.
    yea thats a downfall isnt it? soo glad i have wholesome homecooked foods every day. do you have a durastic before and after from natadrol? would be cool to compare our cycle results side by side.

    damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.
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    Quote Originally Posted by y0lked View Post

    yea thats a downfall isnt it? soo glad i have wholesome homecooked foods every day. do you have a durastic before and after from natadrol? would be cool to compare our cycle results side by side.

    damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.
    I wouldn't say drastic. I didn't look bad before an I have been eating for a lean bulk so I'm not all cut up. The number comparisons for the lifts and my weight gain are pretty impressive however. I'm gona try and do a little write up when I get a chance.

    So my girl is now a member at planet fitness. I came with her today to show her some stuff she was wondering about. I'm hungover as heck and it sucks lol. I need to cut back on that a little lol. Anyways I'm really happy she's exercising again. She did soccer and basketball In hs but nothing in college now. So it's good. I'm gona hopefully work her towards a more fit lifestyle now and I'm really excited. Trying to her that " lifting bulks you up" for girls nonsense out of her head though.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I typed this up then sent it. The page said the token expired and I lost it all. Awesome. For short.

    Body weight from 175-183 over 7 weeks.

    Dead from 445x1 to 455x3

    Bench from 275 to 285 and reps 225x8 to 245x7

    Squat. I changed my form and decided to start going deeper. Worked back up to where I pretty much left off weight wise but with better form.

    Over all I am extremely happy. Natadrol never disappoints me. Great sleep and rest on the generate.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I realized I need to update some old workouts I think.

    I deadlifted 475x1 and then 500x1. Finally broke back over 500. That's a 60 pound gain in deads over 7 weeks. 25 more and ill tie my old PR. Awesome. Ended up with a lighter workout after that. I was really dead from the max, no pun intended.

    At 182 pounds that's 275% of my body weight. Pretty solid.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    I realized I need to update some old workouts I think.

    I deadlifted 475x1 and then 500x1. Finally broke back over 500. That's a 60 pound gain in deads over 7 weeks. 25 more and ill tie my old PR. Awesome. Ended up with a lighter workout after that. I was really dead from the max, no pun intended.

    At 182 pounds that's 275% of my body weight. Pretty solid.
    Damn that's some solid deadlift increase bro!
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    Quote Originally Posted by y0lked View Post

    Damn that's some solid deadlift increase bro!
    Yes sir it is especially at those weights. If I add another 60 id be really impressed. Haha. Well see. I slept in today, hopefully help recovery a little. Lots of carbs last night. I feel good so far.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Yes sir it is especially at those weights. If I add another 60 id be really impressed. Haha. Well see. I slept in today, hopefully help recovery a little. Lots of carbs last night. I feel good so far.
    carbs + sleep = deadlift money
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    I will be updating like 2 weeks of workouts with after pics soon. Sorry I'm slow life is hectic.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    How do you track your workouts?
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    Quote Originally Posted by y0lked View Post
    How do you track your workouts?
    Notebook like this for the past 3 years.

    Pic won't attach actually. Just a small like 3x6 notebook.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    I know I suck at updating lately, I have all my workouts and the end pics, just no time to actually sit down and type it out. Maybe tonight.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Life has a funny way of getting in the way of things. All my workouts are logged, but there is no chance in hell I am going to type them all up on here. I am starting my third week of my first rotation of 5-3-1, and I am looking into getting a little something something. I will be starting a new log just because this one is so unorganized and I haven't been updating.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Just wrote a long ass update and AM said I couldn't post cause it was timed out. Well sucks. I am lifting awesome on 5-3-1 and will start a new log when I start an erase/DAA stack I plan to get on within a week or so. That's the short version.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Just wrote a long ass update and AM said I couldn't post cause it was timed out. Well sucks. I am lifting awesome on 5-3-1 and will start a new log when I start an erase/DAA stack I plan to get on within a week or so. That's the short version.
    Nice, erase DAA for that dry look?
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    Quote Originally Posted by y0lked View Post

    Nice, erase DAA for that dry look?
    Ya dry up a little bit and gain some lean mass. Plus I don't have the cash for anything big right now.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post
    Ya dry up a little bit and gain some lean mass. Plus I don't have the cash for anything big right now.
    nice. ive heard good things about the erase. how come your not logging this 531?
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    Quote Originally Posted by y0lked View Post
    nice. ive heard good things about the erase. how come your not logging this 531?
    Lazy and busy with school mostly. I am gona try and post up the end of this first cycle. I am trying to get the hang of it, but already am liking it a lot. Have my deload week next week then will start the erase on the first week back, w/ the DAA. should be fun.

    I like erase and think I am gona pulse it 3 caps workout days 2 off days, 1 in the am one mid day or 2 pre workout, and that will let me cruise for about 6 weeks, and 45 days of DAA or just over 6 weeks. Should pan out nicely.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    How do you have your 5/3/1 set up? Hypertrophy assistance exercises?

    Careful with erase and the joint issues. Are you gonna take a joint supplement with it?
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    Quote Originally Posted by y0lked View Post
    How do you have your 5/3/1 set up? Hypertrophy assistance exercises?

    Careful with erase and the joint issues. Are you gonna take a joint supplement with it?
    I've taken it 2 or 3 times before, so I should be fine. No joint assistance. I am doing triumvirate, with an extra 3 sets of another assistance added in on certains. Also started doing HIIT cardio (sprint repeats) as weather permits, like 2 days a week.

    Reason I am pulsing it 3/2 on/off is to avoid the joint issues. If I need to I can get something, I have some cissus on hand etc.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Probably going to cheat and skip the deload on this first cycle of 5-3-1, mostly because I was blowing my 1 rep sets out of the water with more like 5-7 reps... I did my 1 rep of 430 deadlift for 7, did my 1 rep of 255 on bench for 5, and OHP got 5 reps of my 1 rep as well. Squats I think I hit 3-4 from the top of my head. They probably need the most work. I have seen a ton of progress, muscle development, and increased definition in my legs though the past month or two, and love it. Hard work on squats is really paying off.

    Got my stuff in today. Debating if I should start it today... I think I will. I'm antsy. Get it built up in my system for monday right?

    I have been holding a solid 180 body weight, honestly I think I am almost as strong pound for pound as ever, or damn close. Pisses me off to think how strong I would be now if I had never gotten hurt. But that's what life is about, and I think I am stronger and more determined now. I still have a lot of prime years to keep lifting, so I am not too worried.

    One thing I was wondering about 5-3-1 is when I should go for a new max? I understand that Jim says focus more on new rep maxes then actual weight 1 rep maxes. However I still would like to shoot for a new max every cycle or two, particularly in Bench and Deadlift. I am really learning this program's basics and don't have the book, though I will probably buy it if I like it, and so far I am.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Start it, don't be a bitch there's no time like now. I know some guys go for new 1RM at the end of each 4 week OR 8 week cycles whilst on 5/3/1 and I think as long as your not frying your CNS with maxes and failures you can do it as often as you desire (especially if your doing the proper deloading)
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    Quote Originally Posted by y0lked View Post
    Start it, don't be a bitch there's no time like now. I know some guys go for new 1RM at the end of each 4 week OR 8 week cycles whilst on 5/3/1 and I think as long as your not frying your CNS with maxes and failures you can do it as often as you desire (especially if your doing the proper deloading)
    Sounds good to me. I was thinking do the 1 rep of whatever my max is supposed to be after I go for my "new max". during the sets. make sense? during the 5-3-1 week.

    Anyways I did start today. Felt good. hit 345x4 really solid reps. Like almost ATG. Pretty happy with that. It was supposed to be my 1 rep.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post

    Sounds good to me. I was thinking do the 1 rep of whatever my max is supposed to be after I go for my "new max". during the sets. make sense? during the 5-3-1 week.

    Anyways I did start today. Felt good. hit 345x4 really solid reps. Like almost ATG. Pretty happy with that. It was supposed to be my 1 rep.
    You might be a little fatigued after your 5-3-1 sets that you wouldn't get an exact max.... Didn't you say yourself you warm up quickly anyways? I'd just get my Max, on the last workout before the deload, then pound away at whatever you wanna do before the off week. Hell I've heard guys go in and get their max, foam roll and go eat lmao
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    Quote Originally Posted by y0lked View Post
    You might be a little fatigued after your 5-3-1 sets that you wouldn't get an exact max.... Didn't you say yourself you warm up quickly anyways? I'd just get my Max, on the last workout before the deload, then pound away at whatever you wanna do before the off week. Hell I've heard guys go in and get their max, foam roll and go eat lmao
    That's funny. I have no issues now with my any of my sets, like honestly the 5 and 3 are like warm ups for the 1... haha. I am sure after a few cycles it will catch up though.

    I've never been big into the foam rolling. What do you think?
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Quote Originally Posted by CountryLiftin View Post

    That's funny. I have no issues now with my any of my sets, like honestly the 5 and 3 are like warm ups for the 1... haha. I am sure after a few cycles it will catch up though.

    I've never been big into the foam rolling. What do you think?
    Foam rolling is legit. Should try it.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by Montego1 View Post
    Foam rolling is legit. Should try it.
    I will have to check it out, maybe buy one and get my GF to roll me...

    Was thinking it might help with my tight traps.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    Re: The Phoenix/Dark Knight/Countrylifter Rises


    I roll my back about three times a week. But the first time you try to roll your lats......well......enjoy that lol.

    ​" If you're looking for a work horse.......I'm no Clydesdale."
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    Quote Originally Posted by CountryLiftin View Post

    I will have to check it out, maybe buy one and get my GF to roll me...

    Was thinking it might help with my tight traps.
    Don't you roll yourself? Lol
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    Cool


    Quote Originally Posted by y0lked View Post
    Don't you roll yourself? Lol
    Like supposed to? I believe, but hey anything to set the mood...
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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    New log time! I'll post a link!

    Country Gets HUGE with 5-3-1, Erase and DAA.

    Looking at my starting pics, mid pics, and me now, I definitely made some solid progress on natadrol and just training natty the last month. Good stuff.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
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