The Phoenix/Dark Knight/Countrylifter Rises
- 12-29-2012, 02:56 PM
Well looking back I think it's clear I have made progress. In about 5 months I have added around 7 pounds of mass, I would wager around 6 of it is muscle. My I have seen improvement across my lifts and have made a lot of progress with my low back pain. My squats and deads have improved and I have achieved an increased focus on form. My bench has also increased as well. All signs of a solid recomp. I plan to continue what I have been doing but really overhaul my diet this next semester of school, and try to increase focus on my form. I want to start working in some agility and speed work, and try to get more sleep. Those are my main focus points for the next year.
Day 7 2nd half C BW- 179
Tbar row (bar plus weight listed) - 50x7, 100x7, 150x7, 200x10,7, 150x10, 100x20
Bent over row - 135x 12UH 12OH 12UH
Cable Shrug - 15x15,15,10 all together
Shoulder raise - 20x7front, 7side
Pull ups 7OH
Abs- situps - 30+30
Low back xtn - 130x10
Hammer curls - 40x12
- 01-01-2013, 11:21 AM
Day 8, Workout A. Body weight - 183
Rack pulls (6 inches off ground) 135x7, 225x2, 315x1, 415x1,3,5, 460x5, 225x7
Arnolds - 45x7, 55x7, 65x7, 75x5, 65x7
Smith bench - 90x7, 170x1, 250x1 (weird pec pain)
Did low back xtns 110x7 slow, sit ups on decline benc 25+25 reps.
Went back and did BB bench, tried to see what was up with my pec. It was at the insertion point for the upper pec, under the front delt. Really bad pinch, almost felt like a small tear there. Anyways, did bar x7, 135x10, and 185x10, and had no pain, so I called it a day. No need to push myself and end up with a torn pec... I think the angle on the smith machine just pinched something funny. Oh well. The Arnolds really hit me good, and between that and the pulls I got some good work on. Hopefully go a little more intense wednesday.
Really happy with those pulls, That is the first time I have ever done racks, and it was weird because I didn't have the floor to put the weight down on, and I am at my home gym and didn't want to piss off my boss/manager, so I was trying to set the 460 down semi light and it was killer, lol. Taking that bottom 6 inches off really helps I guess!Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
- 01-02-2013, 07:02 PM
Day 9, B, BW - 182
Squat (full parallel) 135x10, 225x7, 320x5,5, 225x12, 135x7
Leg press - 410x5,5,10
Bent Row - 135 OH-10 UH-10
Pull up - 45lb OH-7 UH-7 BW OH-7 UH - 7
Lat PD - 210x12,10
Row - 170x10,10
Eat. Didn't really feel in the zone today, kinda out of it, got really tired at the end, I was just scrapping through. Not enough sleep or quality food the past two days, and weird diet/eating times, and went to bed at 2 last night. Just eh. Hopefully once I am back at school into a normal routine I can fix up my eating/workout/sleep times back to what they should be. Overall not a bad workout. The squats were killing whatever I have strained in my back that is still bothering me. I tried all kinda of arm position and bar position. Elbows back and wide grip was the best I found because I could get some the weight onto my rear delts instead of all into my traps.Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
01-04-2013, 06:14 PM
Need jeep pics ASAP bro. Your fuking strong man. I'd love to do agility work with you one day.
Keep me posted on the Natadrol. I'm starting on the 15th after I get back from SD
01-04-2013, 10:03 PM
I love agility. I can't wait to work it back in. My lower back has been feeling better than ever since I hurt it. Just need this shoulder/ trap thing to go away.
Good workout today.
Day 10 workout C. Body weight 185
Bench press. 135x10 185x7 225x1 245x6 255x3 245x5 225x6
Decline db press. 80x10,10
Cable fly 5x7, 4x12
Db rows. 85x7,10,10
Lat pull down 210x7 250x7 290x8 210x10
Tri cable extension. 8x12 over super set w/ 12 under.
25 sit-ups on decline bench.
01-04-2013, 10:06 PM
And axle coming along.
01-05-2013, 12:43 AM
I don't understand how I weighed so much today. Didn't eat much at all, I had to go to work at 5AM so I was on like 4.5 hours of sleep, and I was feeling kinda iffy all day. Then pulled out that awesome workout. Been hungry all night. Hunger is definitely a noticeable side affect of Natadrol, I have always felt it. But man I just wana keep eating and eating. I am worried about getting a little too much on the belly so I am trying to keep it clean, but at the same time I am sick of eggs ( I know, it's evil, but 2 meals a day does get old, especially when I am doing 3 whites 1 whole.) So anyways I just keep eating. I got some chicken for tomorrow. I actually looked dried out today so I was surprised to weigh that much. I also think I am pissing more than I drink, which is a lot for both. I don't know how. I definitely feel the natadrol kicking in good now, got the formadrol coming in and it's gona treat me good.
Doing some welding tomorrow, So It's gona be sorta like a workout as in I am lugging my axle around, grinding, basically just working. So a little something active for my off day. I head back to school sunday and class starts monday. FFFFF. I already have my sights on summer.
01-07-2013, 09:36 PM
Day 10, Workout A Body weight 183 even.
Deads(full) - 135x7 225x3 315x3 365x12 405x8 455x3 315x3 135x7 (then I hulked up and curled it for 2 reps, lol. I haven't been able to strict curl 135 in over a year...
BB Bench - 135x7 185x7 225x8,6 205x10 (was really beat from deads, and fizzled out)
DB press - slight incline, 60x12,25
Fly machine - 90x10,10 (felt awesome)
Leg press (very deep) 315x10,10 (burnt like hell, good hell)
Good workout overall, I had very little left in the tank after those deads... My max post injury was 445x1. I just added 10 lbs and 2 reps to that. I am going to go for 500 in a week or two.
Still have pain in my trap/rhomboid. Been heating and stretching a lot. Isn't helping. I think I need rest. Been stretching my neck/traps and back a lot, gently.
01-10-2013, 09:20 AM
tues - tris BW 184.8
OH xtn - 60x10, 80x10,12,10
DB bench - 45x10, 80x15,11
cable pushdown- alternating OH/UH - 8x12,12, 10x15,10, 8x20
DB skulls - 25x10 35x7
dips - 15, 15
Wednesday - Day 11 workout B BW-184
squat - 135x7, 225x12,12, 315x3
bent row - 135 OH x 10, 155x12 UH 175x12 UH
Lat pulls - 8x7, 12x7,7
cable T bar row - 10x7, 12x7
power leg press - 400x7, 450x7, 500x7
01-14-2013, 04:17 PM
01-14-2013, 08:16 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.
01-15-2013, 12:45 AM
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, 02:16 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.
01-15-2013, 04:58 PM
01-16-2013, 02:19 PM
01-16-2013, 04:52 PM
01-17-2013, 01:58 AM
01-17-2013, 02:01 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, 03:19 AM
01-18-2013, 08:50 AM
I have pretty thick and wide shoulders and short torso but long legs and arms. Makes an interested combination.
01-18-2013, 02:22 PM
damn, i wish i had wide shoulders but i feel ya on the short torso and long limbs.
01-19-2013, 04:52 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, 12:17 PM
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, 08:13 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, 02:28 AM
01-22-2013, 11:53 AM
01-22-2013, 02:17 PM
01-31-2013, 08:29 PM
I will be updating like 2 weeks of workouts with after pics soon. Sorry I'm slow life is hectic.
02-04-2013, 08:19 PM
02-07-2013, 05:05 PM
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