Sfreed's gettin' strong on OL Andro and stuff unsponsored log

SFreed said:
I knew you were gonna bust my balls for that one! Couldn't help it. Finished my cardio, was working on abs and noticed nobody was in the free weight room. Next thing you know I'm halfway thru an unscheduled HST workout, thinking "Oh man... Studhorse is gonna be pissed"
Click to expand...

Hey we all fall off the wagon at one time or another. at least it was extra work and not like 3 weeks in and going into Decon because you were training for a Pizza eating contest.
 
I think you're looking pretty good man. I wouldn't stress about the weight, especially if you aren't looking fatter. You're putting in some fine work AND getting stronger.
 
SFreed said:
Week two (plus a couple days) pics. I hate posting pictures of my self shirtless at this point. I was a short fat kid in High School, so when I look at myself I still see a short fat kid. I guess like a lot of people, all I see is the bad stuff. But, gotta put up a few pics, right?

Invalid Link Removed


Invalid Link Removed
Click to expand...
Gold. Fccking gold lol
SFreed said:
Almost sounds like a challenge
Click to expand...
CHALLENGE ACCEPTED!!!
 
SFreed - looking good man! Just keep an eye on that mirror and the fat. I'm not gonna lie, I see a little fat gain, but very little - and I wouldn't worry about it. Get the muscle on, then diet down again. Just keep the fat gain slow, like you've been doing.

I have been doing full body workouts 6 days a week, kind of HST style. My workout is as follows:

Workout A:
Squats 1 warm up, 1 set
Straight Legged Deadlifts 1 set
Pull Ups 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

Workout B
Deadlifts 1 warm up, 1 set
Leg Presses 1 set
Bent-Over Rows 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

2 weeks at 15 reps, 2 weeks at 10 reps, 2 weeks at 5 reps.

I've been trying 6 days going A, B, A, B, A, B - but deads are starting to give me issues. I'm thinking of adjusting frequency to A, B, A, 1 day off, A, B, A, 1 day off. Technically not 6 days a week that way - it's 6 out of 8 days, but it will cut the deads to 2X per week.

I've noticed some slow improvements in lifts, it is a little shocking with all the frequency.
 
HIT4ME said:
SFreed - looking good man! Just keep an eye on that mirror and the fat. I'm not gonna lie, I see a little fat gain, but very little - and I wouldn't worry about it. Get the muscle on, then diet down again. Just keep the fat gain slow, like you've been doing.

I have been doing full body workouts 6 days a week, kind of HST style. My workout is as follows:

Workout A:
Squats 1 warm up, 1 set
Straight Legged Deadlifts 1 set
Pull Ups 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

Workout B
Deadlifts 1 warm up, 1 set
Leg Presses 1 set
Bent-Over Rows 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

2 weeks at 15 reps, 2 weeks at 10 reps, 2 weeks at 5 reps.

I've been trying 6 days going A, B, A, B, A, B - but deads are starting to give me issues. I'm thinking of adjusting frequency to A, B, A, 1 day off, A, B, A, 1 day off. Technically not 6 days a week that way - it's 6 out of 8 days, but it will cut the deads to 2X per week.

I've noticed some slow improvements in lifts, it is a little shocking with all the frequency.
Click to expand...

Brother hows that working for you? that is a bad a ss set-up! (I Forgot all about it). you need to keep this updated!
 
Studhorse said:
Brother hows that working for you? that is a bad a ss set-up! (I Forgot all about it). you need to keep this updated!
Click to expand...

It actually seems to be giving me pretty consistent improvement. It's REALLY hard to get through the 15 rep weeks. Just brutal. I did my first 10 rep session two nights ago and unfortunately didn't have time last night to my second - but 10 reps seems SO much easier for whatever reason.

The progress is pretty regular. I think over time it will lead to big improvements. One thing I *think* I am seeing is that my arms, which are notoriously weak, have become more vascular, my grip strength is up noticeably (deadlifts are easier to hold), and I think I've put a little muscle on there.

The results are kind of small steps daily, so they don't seem astounding, but pretty much every day I am adding weight or reps. I'm going to try to deadlift 395 for 10 tonight. Not bad considering a couple months ago I was getting 5 reps with 405, but we will see. I squatted 285 for 10 two nights ago and will see if I can do that with 295 tomorrow night. That's probably a 20-30 pound increase over a couple months ago for 10 reps if I hit it. I benched 185 for 10 two nights ago and I fully expect I can hit 190 or 195 tonight or tomorrow. A couple months ago I was probably doing 190-205 in the 5 rep range.

I will have some nights where I fall back a little - but my idea isn't so much to go all out 100% intensity. It's more to hit my reps and continually increase weights. If I fall back and get 12 reps when I got 13 or 14 a couple nights before I just come back at it the next day and keep doing the same thing, and generally I am thinking most of these steps back are followed by recovery and continued progress.

I think the key is, I'm not really KILLING myself. It's hard. But if I was going to failure all out, then doing negatives, or doing something in line with higher intensities like that I would be over training. I'm flirting with it as it is I think. I'm beginning to wonder what this setup for a few months followed by a Mentzer approach would do. High frequency, moderate intensity, pretty low volume followed by REALLY high intensity, low volume, low frequency may be a good over-reach then recover strategy? Who knows.
 
HIT4ME said:
It actually seems to be giving me pretty consistent improvement. It's REALLY hard to get through the 15 rep weeks. Just brutal. I did my first 10 rep session two nights ago and unfortunately didn't have time last night to my second - but 10 reps seems SO much easier for whatever reason.

The progress is pretty regular. I think over time it will lead to big improvements. One thing I *think* I am seeing is that my arms, which are notoriously weak, have become more vascular, my grip strength is up noticeably (deadlifts are easier to hold), and I think I've put a little muscle on there.

The results are kind of small steps daily, so they don't seem astounding, but pretty much every day I am adding weight or reps. I'm going to try to deadlift 395 for 10 tonight. Not bad considering a couple months ago I was getting 5 reps with 405, but we will see. I squatted 285 for 10 two nights ago and will see if I can do that with 295 tomorrow night. That's probably a 20-30 pound increase over a couple months ago for 10 reps if I hit it. I benched 185 for 10 two nights ago and I fully expect I can hit 190 or 195 tonight or tomorrow. A couple months ago I was probably doing 190-205 in the 5 rep range.

I will have some nights where I fall back a little - but my idea isn't so much to go all out 100% intensity. It's more to hit my reps and continually increase weights. If I fall back and get 12 reps when I got 13 or 14 a couple nights before I just come back at it the next day and keep doing the same thing, and generally I am thinking most of these steps back are followed by recovery and continued progress.

I think the key is, I'm not really KILLING myself. It's hard. But if I was going to failure all out, then doing negatives, or doing something in line with higher intensities like that I would be over training. I'm flirting with it as it is I think. I'm beginning to wonder what this setup for a few months followed by a Mentzer approach would do. High frequency, moderate intensity, pretty low volume followed by REALLY high intensity, low volume, low frequency may be a good over-reach then recover strategy? Who knows.
Click to expand...

This is definitely working for you. Good thing about charting and pushing your weight or rep up each lift is that your body will tell you when it is time to decondition. nothing worse than putting in all the work to go backwards. Just remember you will need to make sure your numbers are dropping for 2-3 workouts in a row, before going into decondition. (Also make sure your numbers drop is not related to something environmental) IE: diet or sleep.
usually if its environmental your numbers will stay the same. when they start declining I can feel it. My body lets me know when its time for a Decon.

My wife is pissed because she went into decondition yesterday after 7 weeks and one workout, and i'm still going strong! knock on wood. she doesn't like going to the gym alone.
 
HIT4ME said:
SFreed - looking good man! Just keep an eye on that mirror and the fat. I'm not gonna lie, I see a little fat gain, but very little - and I wouldn't worry about it. Get the muscle on, then diet down again. Just keep the fat gain slow, like you've been doing.

I have been doing full body workouts 6 days a week, kind of HST style. My workout is as follows:

Workout A:
Squats 1 warm up, 1 set
Straight Legged Deadlifts 1 set
Pull Ups 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

Workout B
Deadlifts 1 warm up, 1 set
Leg Presses 1 set
Bent-Over Rows 1 set
Bench Presses 1 warm up, 1 set
Military Presses 1 set
Face Pulls 1 set
Rope Press Downs 1 set
Preacher Barbell Curls 1 set

2 weeks at 15 reps, 2 weeks at 10 reps, 2 weeks at 5 reps.

I've been trying 6 days going A, B, A, B, A, B - but deads are starting to give me issues. I'm thinking of adjusting frequency to A, B, A, 1 day off, A, B, A, 1 day off. Technically not 6 days a week that way - it's 6 out of 8 days, but it will cut the deads to 2X per week.

I've noticed some slow improvements in lifts, it is a little shocking with all the frequency.
Click to expand...

Nice Workout! I also do body weight workouts..
 
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
 
And that thing in my granddaughters hand is my daughters DD-214 blanket
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

That's Awesome!! Brother
 
Awesome man. Must keep you busy. Glad to hear it.
 
smith_69 said:
I don't understand the craze of taking epi or trest pwo- nothing against those who do, but seems it would make more sense to have this fully in your blood stream vs its starting to be distributed in your body. there are other threads for those who even went to 1500 pwo and really didn't do much. but if it is working for you, keep it up otherwise space this out, might be better off
Click to expand...

I take epi 500 and 110 of super 1 and 4 "pre workout" but on an empty stomach about 2 hours before workout. So basically I agree with u taking it right before working out isnt logical for me!
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

That is awesome. I'm lucky, all my kids and grand children are within 30 miles from me. Close enough to see them often, far enough away that I don't have to see them everyday! That only applies to my kids. The grand babies get what ever they want from PaPa.
 
Studhorse said:
That is awesome. I'm lucky, all my kids and grand children are within 30 miles from me. Close enough to see them often, far enough away that I don't have to see them everyday! That only applies to my kids. The grand babies get what ever they want from PaPa.
Click to expand...

Yep. We should have just had grandkids somehow
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

love this man- family is where its at. happy for you
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

That's awesome brother!!
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

Take it from a grandpa - enjoy! This'll keep young and happy, and give you some extra cardio!
 
SFreed said:
Week two (plus a couple days) pics. I hate posting pictures of my self shirtless at this point. I was a short fat kid in High School, so when I look at myself I still see a short fat kid. I guess like a lot of people, all I see is the bad stuff. But, gotta put up a few pics, right?

Invalid Link Removed


Invalid Link Removed
Click to expand...

Youre looking good my man!!!
 
SFreed said:
Started phase two today, 2 x 10 of 10 rep max. Went today because typically Mondays at my gym are a madhouse. Been battling this upper respiratory thing still, but lifts went great today. Biggest concern I have is that for some reason I'm putting on weight. Stepped on the scale today and sitting at 198. Diet has been on point for the past week, so I'm kinda at a loss here. Don't really want to start starving myself, when the whole point of this was to increase strength and gain some muscle size. Any thoughts, besides the fact that maybe I'm just a fat bastard?
Click to expand...

There was an article earlier this month: Invalid Link Removed

Here is an excerpt from it, specifically around the spike in weight at the beginning of a bulk

Don’t Fear The Bulk

A properly structured bulk isn’t going to turn you into a sumo wrestler. Yes, you might see a weight spike the first week or two, but this generally isn’t fat gain, so stop panicking. When you start bulking and eating more calories, a few things occur:

Carb Intake Increases Water Weight:

Bulking generally involves eating more daily carbs. Extra carb intake increases bodyweight in several ways. First, your bloodstream will carry more water on average, due to the fact that it is trying to dilute the sugar running through your system. Second, extra water in the bloodstream leads to increased sodium retention. You are also eating more sodium than you did pre-bulk, due to increased food intake. This combination leads to more fluid in your kidneys, and more overall water retention. Lastly, increased carb intake leads to more intra-cellular water. This extra water retention can cause some nice dramatic swings on the scale, especially if you are moving from a cut to a bulk.

More Food Equals More Waste:

Eating more food means you are processing more waste. At any given moment you have a greater degree of raw materials in your system.

The Bottom Line

Don’t panic. When you start a bulk you are probably going to gain weight the first week or two. This is not fat. Relax. Most of it is water and waste.
Click to expand...
 
SFreed said:
A little off topic break, but my house is a busy place again. After 8 years in the USMC, my daughter has decided it was time to say goodbye. She had planned on staying in San Diego and find a job there, but I talked her into moving in with us. So now instead of just my wife and I, we're adding in my grown daughter, 5 year old grand daughter and 6 month old grand son! Truly love having them around, but I forgot how active 5 year old kids are.

Invalid Link Removed
Click to expand...

Great looking kids... just a guess, but they got their looks from your wife's side of the equation? :D
 
That is really awesome bud! That enjoy the hell out of it. That time will fly as you already know!
 
Sparkss said:
There was an article earlier this month: Invalid Link Removed

Here is an excerpt from it, specifically around the spike in weight at the beginning of a bulk
Click to expand...

So basically I'm full of fecal matter, is what you're trying to tell me? (Keep your comments to yourself Studhorse)

Thanks for posting that though. There's a lot of truth to that, that I hadn't thought about.
 
SFreed said:
So basically I'm full of fecal matter, is what you're trying to tell me? (Keep your comments to yourself Studhorse)

Thanks for posting that though. There's a lot of truth to that, that I hadn't thought about.
Click to expand...
Sparkss tell us something about SFreed that we don't already know!
Sorry brother couldn't help myself.
 
SFreed said:
So basically I'm full of fecal matter, is what you're trying to tell me? (Keep your comments to yourself Studhorse)

Thanks for posting that though. There's a lot of truth to that, that I hadn't thought about.
Click to expand...

I think you already knew you were full of shyt. It just reinforced the thought. :)
 
So persnickety you old fart.
 
SFreed said:
I have not had any Mexican food, Margaritas or beer since starting this, thank you very much.

And didn't I already tell you to shut your whore mouth?
Click to expand...

LMAO! dont let the grand babies see that kind of potty mouth!
 
SFreed wait till the grand daughter wants to dress you up like a princess with make up and everything!

Note: Don't let any pics be taken.
 
I don't know, I've been thinking about this since last night, but...while I'm no genetics expert ....SFReed's wife must be CRAZY hot. Just sayin'.
 
FireTitan said:
SFreed congrats on the family expansion my man!!!
Click to expand...

Thanks my friend. Definitely adds a little more stress at home, but I'm enjoying having some family again. But there's a good reason why old guys shouldn't have kids. Trying to keep up with a 5 year old is a pretty tough gig!
 
SFreed said:
Thanks my friend. Definitely adds a little more stress at home, but I'm enjoying having some family again. But there's a good reason why old guys shouldn't have kids. Trying to keep up with a 5 year old is a pretty tough gig!
Click to expand...

I know. I know Ive said it, but my 15 year old Sophomore son is dating a 17 year old senior, and theyre just ate up with each other...and shes fricken smokin. Stays at my house all d@mn day and I have to keep my eyes on them. But Ill take THAT over a 5 year old any day!!
 
In for donuts. I'd be all over a box of nice warm Krispy Kreme's
 
SFreed said:
In for donuts. I'd be all over a box of nice warm Krispy Kreme's
Click to expand...

Krispy Kreme doesn't usually make the kind of Jelly Donut I'm talking about....since we're talking Houdini's, etc. The Jelly Donut is the ultimate scumbag move, lol. I feel dirty just saying it.
 
You must log in or register to reply here.
Back
Top