The Phoenix/Dark Knight/Countrylifter Rises
- 01-14-2013, 06:16 PM
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.
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
Did this for some speed and core and assistance work. Plus I just wanted to be in the gym
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
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
- 01-14-2013, 10:45 PM
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?
- 01-15-2013, 12:16 AM
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
01-15-2013, 02:58 PM
01-16-2013, 12:19 PM
01-16-2013, 02:52 PM
01-16-2013, 11:58 PM
01-17-2013, 12:01 AM
A few weeks ago 3-4 or maybe 5. Halfway through cycle. I think I look a little better now. And Food. Mmmm.
01-17-2013, 01:19 AM
Lookin big man! You got that stockyness don't you? That's some food porn if I've ever seen any!
01-18-2013, 06:50 AM
I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.
01-18-2013, 12:22 PM
damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.
01-19-2013, 02:52 PM
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.
01-21-2013, 10:17 AM
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.
01-21-2013, 06:13 PM
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.
01-22-2013, 12:28 AM
01-22-2013, 09:53 AM
01-22-2013, 12:17 PM
01-31-2013, 06:29 PM
I will be updating like 2 weeks of workouts with after pics soon. Sorry I'm slow life is hectic.
02-04-2013, 06:19 PM
How do you track your workouts?
02-07-2013, 03:05 PM
02-10-2013, 12:35 PM
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.
03-11-2013, 11:36 AM
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.
03-11-2013, 06:10 PM
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.
03-13-2013, 02:03 PM
03-13-2013, 02:19 PM
03-13-2013, 04:25 PM
03-13-2013, 07:00 PM
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.
03-14-2013, 12:44 AM
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?
03-14-2013, 05:36 AM
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.
03-15-2013, 11:05 AM
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.
03-15-2013, 11:59 AM
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)
03-15-2013, 11:50 PM
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.
03-16-2013, 06:59 PM
03-17-2013, 12:03 PM
03-17-2013, 12:35 PM
03-17-2013, 02:07 PM
03-17-2013, 02:47 PM
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."
03-17-2013, 09:04 PM
03-17-2013, 09:11 PM
03-18-2013, 05:54 PM
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.
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