AI's Super Swole Stack...GoHard's Quest for Strength Absolute

GoHardOrGoHme said:
No...every workout would be madness. Maybe 2x a month....3x most. But 1-2x a months is good enough.

You are right about hack squats...front squats...ATG for shape and phsyiqe. But remember Im all about raw power so I will compromise how good I look for gorilla like strength.

For shape...leg press...narrow squats and low...front squats....ham curls...and hack squats are way better for pump and physique then the box squats...or wide to parrallel...but it all depends what you're going for
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Now don't go selling the development short aspect of your lifts. John's style of training is definitely working well for him and many others. However, and I am sure he agrees, heavy lifting works well building thick slabs of meat. Thick slabs of meat look good when leaner. A lot of the impressive body builders now train power and lift big then add in the shaping stuff in periods not as main focus... Dan Efferding, Jonnie Jackson to name a couple. The aesthetic training stuff is great for the rest periods from such high intensity when moving into more volume training which tends to lean you out a bit and the legs respond to higher volume nicely. So both way are effective and remember a lot of that muscle John has was built during those heavy lifting days and cultivated aesthetically in his body building days. Ultimately in your training as long as you are working hard but not over training and using good form your diet is going to determine your physique.

Oh yeah belting up for some squats tomorrow I don't know how heavy I will go but the wife got me a belt and since I am gonna be in the 5 range might as well put it on my old arse. LOL
 
GoHardOrGoHme said:
No...every workout would be madness. Maybe 2x a month....3x most. But 1-2x a months is good enough.

You are right about hack squats...front squats...ATG for shape and phsyiqe. But remember Im all about raw power so I will compromise how good I look for gorilla like strength.

For shape...leg press...narrow squats and low...front squats....ham curls...and hack squats are way better for pump and physique then the box squats...or wide to parrallel...but it all depends what you're going for
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You are right it depends on your goals. When I was your age I was still training somewhat like you, not entirely though. I know this may make me sound old, I turn 30 next month, you are still a young pup and have a whole lotta time to keep building your strength up. Whatever you do warm up, do prevention injury type stuff.


MrKleen73 said:
Now don't go selling the development short aspect of your lifts. John's style of training is definitely working well for him and many others. However, and I am sure he agrees, heavy lifting works well building thick slabs of meat. Thick slabs of meat look good when leaner. A lot of the impressive body builders now train power and lift big then add in the shaping stuff in periods not as main focus... Dan Efferding, Jonnie Jackson to name a couple. The aesthetic training stuff is great for the rest periods from such high intensity when moving into more volume training which tends to lean you out a bit and the legs respond to higher volume nicely. So both way are effective and remember a lot of that muscle John has was built during those heavy lifting days and cultivated aesthetically in his body building days. Ultimately in your training as long as you are working hard but not over training and using good form your diet is going to determine your physique.

Oh yeah belting up for some squats tomorrow I don't know how heavy I will go but the wife got me a belt and since I am gonna be in the 5 range might as well put it on my old arse. LOL
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You make great points as always Chris. Might as well work the hell out of them quads and hammies! Thinking of doing a competition any time soon? how about those new board shorts category they have?

Ive thought about it and I like bodybuilding much better. That stuff is great for someone who wants to get into modeling..This may sound out of place but I actually like showing my legs off
 
Hey guys here is my quick deload workout....

Bench:
135x5
135x5
135x5
185x1
195x29...was going for 35....gotta get stronger
135x20

Incline:
135x18

V-pulls ups:
24
10


Standing Military press:
95x10

Hammer curls
25x25

Preacher curls
20x10

Behind the head dumbell Tricep extentions
25x30

Side Laterals:
25x20

Forearm work for 2 sets

Little dissapointed with the BW bench. Weighing ound 193 so i put on 195 for as many as i could. Only got 29...little pissed.
 
Gentlemen sorry I havent been here to update.

In Nashville now training with my best friend and his lifting buddies. The past two days have been beyong epic.

Tuesday was a 3 hour balls to the wall very little rest back routine. Following be 30 minutes of cardio.

Today was a 4 hour chest routine. More rest but just epic. I couldnt begin to try and re-iterate everything we did. But again it's truly amazing. Yeah im the small fish...but dam I love pushing myself to the brink of destruction and then pushing out a few more sets.

God Bless the true lifters/warriors....for they are truly a blessed breed!!
 
3 or 4 hour workouts???? Unless i was eating in the middle of these workouts, i could not do that....Beastly my friend! I haven't had that long of a workout since i started training!
 
punthra said:
3 or 4 hour workouts???? Unless i was eating in the middle of these workouts, i could not do that....Beastly my friend! I haven't had that long of a workout since i started training!
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I hear that 3-4 hours I would need to be carried out of the gym.
 
Update....my back has been replaced with a sheet of pain

My arms cannot fully extend or flex

My chest is a ball of pain


I love spring break!!!

Leg day anyone? MAUAHAHAHA
 
GoHardOrGoHme said:
Update....my back has been replaced with a sheet of pain

My arms cannot fully extend or flex

My chest is a ball of pain


I love spring break!!!

Leg day anyone? MAUAHAHAHA
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lol.. you are one masochist SOB... LOVE IT!

Keep on killin it broseph!
 
GoHardOrGoHme said:
Update....my back has been replaced with a sheet of pain

My arms cannot fully extend or flex

My chest is a ball of pain


I love spring break!!!

Leg day anyone? MAUAHAHAHA
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while many spring breakers are drinking, partying you are tearing it up hardcore in the gym. which gym are you training at the Olympus in Murfreesboro?

(i used to train there when I lived there) flex Lewis and Brandon Curry train there I believe, one of the most hardcore gyms Ive been too.
 
Long workouts are not condusive to growth, as nobody can keep the intensity needed to influence gains over that long a period. Powerlifters might train longer as they tend to take longer breaks, bodybuilding is more about intensity and you should be dieing after an hour or you worked too slow or not hard enough. If you use Giant sets you can total yourself in 45 minutes....
 
DreamWeaver said:
Long workouts are not condusive to growth, as nobody can keep the intensity needed to influence gains over that long a period. Powerlifters might train longer as they tend to take longer breaks, bodybuilding is more about intensity and you should be dieing after an hour or you worked too slow or not hard enough. If you use Giant sets you can total yourself in 45 minutes....
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I was running with a bunch of bodybuilders who were strong like bull. It was ridiculous DW...

You would really have to see these workouts to believe it. Literally i forgot what the every a lot of the sets by the time the workout was over.

I was thoroughly humbled. Even my bestfriend who was training with these guys on the regular was saying this was something else. But yes...i busted my ass...i finished the workouts...I never gave up...but i couldnt keep up with them as far as weights.

Back day was the only day i kept up to a degree. After that my body was so taxed i was just left in the dust. But even if I collapsed, vomitted, felt some tearing sensation...i finished the workout. Each day I was numb after my workouts. Each workout i seemed to have reached this threshold of pain that my body went into survival mode and released enough endorphins to get me through. But when i cooled down the damage was bad.

I was pushed to the max. My form was forced to stay perfect. Im pretty sure i pulled/strained several muscles in the process of the continual onslaught. It was the best dam workout week that i can readily remember. There were days i literally couldnt move my arms. My friend had to massage and force them into a range of motion. It was ridiculous...God really watched over me this week so I can truly enjoy the pain of training till my body gave out.


Wednesday I Lift again with shoulders. You will notice the routine will change up a bit inspired by training sessions during spring break.

God Bless every one of you who keep following my log. You are all in my prayers and I am truly humbled and grateful that you take the time out of your day to follow.
 
Sounds like a nice balance of physique and actual raw strength! I like it!!!! I personally feel that unless you are a competitive bodybuilder or model lifting for raw strength is the way to go but to each their own. Keep tearing it up Andres!
 
JudoJosh said:
Sounds like a nice balance of physique and actual raw strength! I like it!!!! I personally feel that unless you are a competitive bodybuilder or model lifting for raw strength is the way to go but to each their own. Keep tearing it up Andres!
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Ill do my best! Got maybe 2-3 more weeks to go before I finish up and go into a cut. Then Ill jump right back on the brute strength cycles
 
John Smeton said:
while many spring breakers are drinking, partying you are tearing it up hardcore in the gym. which gym are you training at the Olympus in Murfreesboro?

(i used to train there when I lived there) flex Lewis and Brandon Curry train there I believe, one of the most hardcore gyms Ive been too.
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bump
 
Shoulders:

Seated barbell Military to chest:

95x12
135x8
165x6
185x1
155x6
155x4
95x15

Front Raises:
15x12
20x12
20x12
20x12

Side Raises(side laterals)
20x12
25x12
30x10
30x12

Rear laterals
20x12
25x12
30x10
30x12

Dumbell Upright Rows:
30x12
45x10
45x12

Standing Dumbell Press:
45x6
25x12
25x15
25x12

Neck

After returning from Nashville every member of my family has stated I have gotten larger. Weight is the same. Physique looks a but leaner. But arms, chest and back look slightly larger.

Still sore from leg day saturday. Back isnt 100% recovered. But tomorrow is back day so we will see what happens. May keep it light. Weight is floating round 194 and lower. Calories have gone up.
 
Nice work! Don't make that ind of workout a regular thing though. Like you said that guy trained with them normally and said it was something else so they stepped it up while you were there.

Those are great to shock the body hardcore but not so great to do for a long period of time unless you lower the frequency of training. However for an every once in a while shocker those are great. I push the 2 hour mark every once in a while when I feel I am just in the zone and my body is ready. Even though typically my actual weight sessions are in the 45 minute range.
 
MrKleen73 said:
Nice work! Don't make that ind of workout a regular thing though. Like you said that guy trained with them normally and said it was something else so they stepped it up while you were there.

Those are great to shock the body hardcore but not so great to do for a long period of time unless you lower the frequency of training. However for an every once in a while shocker those are great. I push the 2 hour mark every once in a while when I feel I am just in the zone and my body is ready. Even though typically my actual weight sessions are in the 45 minute range.
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agreed. Kleen is intuitive , I noticed this for looking at your posts , its a good skill to have, Chris

if all of us had this skill down well we would save ourselves a lot of learning the hard way, myself included
 
John Smeton said:
agreed. Kleen is intuitive , I noticed this for looking at your posts , its a good skill to have, Chris

if all of us had this skill down well we would save ourselves a lot of learning the hard way, myself included
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It's a skill learned in the school of hard knocks. Kleen is very intuitive and very wise which makes him an extremely valuable resource. The ability to check urself against a wiser and more knowlegeable athlete is absolutely essential for progress.
 
Light Upper Back Workout:

Triple super set:
Pull Down Wide/Standing Str8 arm pull down/ Seated rows

8x12 / 3x12 / 8x12
10x12 / 4x12 / 10x12
12x12 / 5x12 / 12x12
15x10 / 6x12 / 15x8
12x10 / 6x12 / 12x10
12x10 / 5x12 / 12x10
10x12 / 4x12 / 10x10
8x15 / 4x12 / 8x15

Bent Over Row:
135x15
135x15
135x15
135x15

Machine Pulldown:
Wide Grip / Narrow Grip
90x10 / 90x8
110x12 / 110x6
130x12
150x10
110x12
70x15

Shrugs:
135x30
135x20
135x20
135x10

One arm cable row:
50x15 for 3 sets non-stop

Assisted Pull ups for 3 sets

15 minutes stair climber


Next back workout will be just deadlifts and calves. Saturday will be a nice full chest workout...light...strict but intense. Then Sunday will be just deadlifts and calves.
 
John Smeton said:
agreed. Kleen is intuitive , I noticed this for looking at your posts , its a good skill to have, Chris

if all of us had this skill down well we would save ourselves a lot of learning the hard way, myself included
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Thanks John! You are very cerebral in you approach as well. Great attention to detail in your training and diet.
GoHardOrGoHme said:
It's a skill learned in the school of hard knocks. Kleen is very intuitive and very wise which makes him an extremely valuable resource. The ability to check urself against a wiser and more knowlegeable athlete is absolutely essential for progress.
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Thanks to you too. However let's not discount your natural ability, drive and desire to learn. Just imagining where you might be when you get to 38 years old. Holding a few records maybe!
 
MrKleen73 said:
Thanks John! You are very cerebral in you approach as well. Great attention to detail in your training and diet.


Thanks to you too. However let's not discount your natural ability, drive and desire to learn. Just imagining where you might be when you get to 38 years old. Holding a few records maybe!
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That is the goal!

Im not gonna lie...after this past week...I think i have forgotten that I am anything except below average. I know realistically this isnt the case...but when you hang with a bunch of guys that put you on the lowest position on the totem pole on everything, it's hard to remember ur more then the runt.

GREAT FOR MOTIVATION!! I made them a promise next time I role around I will be stronger with better form. So no excuses.
 
Good stuff and I have no doubt but what you have not told any of us is the dimensions of the Uber Strong Lads. Somehow I get the feeling none are below 220.
 
MrKleen73 said:
Good stuff and I have no doubt but what you have not told any of us is the dimensions of the Uber Strong Lads. Somehow I get the feeling none are below 220.
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I'm so envious, it's been so long since I was able to train with people that can make me look foolish..
 
MrKleen73 said:
Good stuff and I have no doubt but what you have not told any of us is the dimensions of the Uber Strong Lads. Somehow I get the feeling none are below 220.
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haha all are above 220....245 is the lightest i believe. There was this one guy who weights ~220 but he is about 5'1. Another guys was 185-190 at below 7% bodyfat at 5'4 and reps 315 for 12 on close grip...casually.

But yeah the guys i was training with outweighed me by 50+lbs.

Haha DW its hard to find anyone that will make YOU feel/look foolish. Heck if i trained with you I probably will feel very similar to how i felt last week lol.
 
I see in most of your log you train 5/3/1, ur assistence looks kinda random. Do you just do what you feel like doing? and do you still do 5/3/1?
 
SweetLou321 said:
I see in most of your log you train 5/3/1, ur assistence looks kinda random. Do you just do what you feel like doing? and do you still do 5/3/1?
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When i was strictly doing 531 i would vary up my assistance so that I would constantly be working the muscle as many ways as i can.

Now I will keep assistance work separate from heavy days. It will be a longer split but im hoping it will yeild more gains since ill have more rest between heavy days and more work on assistance muscles
 
So what would be a sample layout of your modified 5/3/1?
Im curious bc although i enjoy the workout, my CNS takes a major beating.
 
GoHardOrGoHme said:
haha all are above 220....245 is the lightest i believe. There was this one guy who weights ~220 but he is about 5'1. Another guys was 185-190 at below 7% bodyfat at 5'4 and reps 315 for 12 on close grip...casually.

But yeah the guys i was training with outweighed me by 50+lbs.

Haha DW its hard to find anyone that will make YOU feel/look foolish. Heck if i trained with you I probably will feel very similar to how i felt last week lol.
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I am not really what I would call a heavy lifter. I have some intenisity no doubt. There was a time where I had reasonable numbers for a guy my size but I can't seem to get it back. Every time I try I run into joint problems. That's ok, I just have to train smarter, a reality of getting older...
 
SweetLou321 said:
So what would be a sample layout of your modified 5/3/1?
Im curious bc although i enjoy the workout, my CNS takes a major beating.
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Are you talking about what I just started now or what I was doing previously?

And yes...that is why deload is so vital. The deload week is one of the most important weeks in my opinion when Im hitting an intense 531 cycle.

DreamWeaver said:
I am not really what I would call a heavy lifter. I have some intenisity no doubt. There was a time where I had reasonable numbers for a guy my size but I can't seem to get it back. Every time I try I run into joint problems. That's ok, I just have to train smarter, a reality of getting older...
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Heavy if dun...but strict form and intensity can give more gains in the long run. Heavy can lead to a quick gain in ego with minimal gain in true strength and power. This is what im going to start switching my attention to on light days. Hopefully it will allow for better muscle development and more strength gains.

Im pretty sure one of you super giant set style workouts would have me huffin and puffin like no ones business.
 
doing now?
and i always deload, its important i understand that. I just had to switch from 4 times a week to every other day due to the load regardless tho
 
SweetLou321 said:
doing now?
and i always deload, its important i understand that. I just had to switch from 4 times a week to every other day due to the load regardless tho
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Well what Im doing now looks like this:

Day 1: Full Shoulder Routine (everything but the kitchen sink)
Day 2: Upper back, higher reps
Day 3: Rest
Day 4: Full Chest, Light, strict form, no arch
Day 5: Full Leg Routine, lighter weight, ATG squats
Day 6 Rest
Day 7: Rest
Day 8: Heavy Dealift and Calves
Day 9: Heavy Bench, full powerlifting form with arch / little shoulders
Day 10: Rest
Day 11: Full Arm Routine (bicep and tricps)
Day 12: Heavy Squat

Go through 2-3 cycles and take a deload week.

I will tweak it as I go along. Heavy Days are 5/3/1 days
 
Thats interesting, any reason you do 5/3/1 one week and hyper the next? i mean it would make more sense to alternate them to help the cns. Maybe thats just me
Also your gonna do 2-3 full 5/3/1 cycles before you deload?
 
SweetLou321 said:
Thats interesting, any reason you do 5/3/1 one week and hyper the next? i mean it would make more sense to alternate them to help the cns. Maybe thats just me
Also your gonna do 2-3 full 5/3/1 cycles before you deload?
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Well I figure in theory the hyper weeks serve as a sort of deload/CNS recovering period where Im pushing myself but not punishing myself if that makes sense. It allows me to mentally prepare for the next heavy day while continuing to focus on all a more full body development.

When I say 2-3 cycles of the above...1 cycle of 5/3/1 meaning the first heavy day is 3 sets of 5...the second heavy cycle is3x3 and the last before a deload is 531. Deload week will be no lifting. Just resting...walking....really allow myself to completely recover.
 
GoHardOrGoHme said:
Well I figure in theory the hyper weeks serve as a sort of deload/CNS recovering period where Im pushing myself but not punishing myself if that makes sense. It allows me to mentally prepare for the next heavy day while continuing to focus on all a more full body development.

When I say 2-3 cycles of the above...1 cycle of 5/3/1 meaning the first heavy day is 3 sets of 5...the second heavy cycle is3x3 and the last before a deload is 531. Deload week will be no lifting. Just resting...walking....really allow myself to completely recover.
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Yah man that's a week off :lmao: I will do some deloads and not afraid to schedule the odd week off myself, it's good for the sanity... well maybe I'm not the best example...
 
And the student is becoming a master. Nice design well thought out. A good way to get the best of both worlds there.
 
DW....you are a breed apart. We all know this and this is why everyone loves you so dearly haha.

Well John let's hope it works as well as I hope it will in theory!

And Chris...nowhere near a master...more like the student slowly applying the master's knowledge in a trial and error sort of way.


So here is a update of my chest day and leg day. Both where the lighter days.


Wednesday: Chest

Bench: no arch...really strict... back flat
135x15
135x10
225x12
225x8
225x8
275x1
275x1
315x1
225x6

It became quite apparent...my right shoulder is injured. Nothing dertimental...just enough for me to keep a close eye on it and for it to cut my strength down significantly.

Dumbells Bench:
100x6
100x5
100x5

Incline Dumbells:
65x20

Floor Press:
135x15
185x10
135x15

I did 6 sets of machine flies on 2 difference machines...so I couldnt tell you the exact weights since they were numbers.

Machine Press:
150x15
190x10
190x8 pausing
130x15

Incline Bench:
135x6 and I was done cause the shoulder said enough


Thursday: Legs

Squats ATG:
135x10
225x8
225x8
275x2
315x1>225x10>135x15

Box Squats:
135x15
225x10
225x10
225x8>135x8

Front Squats:
135x12

grabbed 40lb dumbells:
2 flights of stair into lunges 14 steps
20 steps lunges
18 steps lunges

Leg Extensions:
130x12
150x10
150x8
150x8>110x10>70x15

Leg curls:
90x12
110x12
130x10
150x10
130x10
70x15

Jumping on box: 10 jumps...my legs where spent so I stretched and called it a day

Friday Rest

Today i gotta study and sneak some Arms in.
 
Nice work man. When the shoulder hurts take care immediately. Do what I never did and ice that bad boy religiously. Do you know what movements are causing the pain, if not investigate it and see what you find then work around that or simply rest it all together. As you know it is a very complex joint and with the weight you can move even on a light day you could easily cause more damage than you think. Sometimes being mentally tough is knowing exactly when to lay off and go nowhere near single digit rep sets even if light for you. It is the cumulative injuries that seem to go away that cause the major ones that won't on their own. In probably 90% of the shoulder injuries that is the case, the others are typically accidents or severe and sudden trauma not training injuries.
 
MrKleen73 said:
Nice work man. When the shoulder hurts take care immediately. Do what I never did and ice that bad boy religiously. Do you know what movements are causing the pain, if not investigate it and see what you find then work around that or simply rest it all together. As you know it is a very complex joint and with the weight you can move even on a light day you could easily cause more damage than you think. Sometimes being mentally tough is knowing exactly when to lay off and go nowhere near single digit rep sets even if light for you. It is the cumulative injuries that seem to go away that cause the major ones that won't on their own. In probably 90% of the shoulder injuries that is the case, the others are typically accidents or severe and sudden trauma not training injuries.
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You are right....doesnt mean I like to admit it at times haha. I gotta start icing my shoulder more regularly and it seems to be at the bottom end of any pushing motion. That last little ROM from my chest to about 2-3 inches up.

I'll ice it for a few days and see if I'll be ready to bench by next this thursday.


Here is the light Arm routine i hit last night before bed.

Close Grip:
135x15
135x12
185x12
185x6

Skull Crushers:
45x15
65x12
95x6
95x5

Over Head 1 arm dumbell extensions:
25x15
25x15

Tricep PushDown:
80x10
80x10

Barbell Curls:
45x12
65x12
85x12
85x10

Hammer Curls:
45x8
45x12
45x8

1 arm dumbell preacher:
25x6>25x6
25x10
25x10

Today I wont have time to hit deadlifts b/c of studying. So Ill hit some abs for 15 minutes (ab ripper x) then ill move deadlift to wednesday.


Im ending my swole stack for 4-8 weeks and Im going into cutting mode with my diet. This is not a bodbuilder cut...more of an athletic cut to shed the fat and be an overall more agile and explosive individual. Macro's are shifting to high fat, high protein, low carb, high fiber.

I am off everything except recoverpro, coffee, the occasional pre-workout and stims for studying and work purposes. I am out of whey and wont be able to afford to buy anything till i pay for my tuition so I'll just be big on th BCAA's....egg whites...and other forms of food protein.

I wont actually incorporate the Fat Smack and AT2 (saved up from previous sales) into my cut for another 4-5 weeks. If i can afford it Ill buy Heat stack, shift, and maybe shred matrix.

I will incorporate Testopro, Stoked and HGHpro toward the end of my cut to give me that extra edge when calories are low and stress is high.

The routine im doing will continue. Back to some more biochem!
 
That is a warning sign take care of that bad boy. Yes Ice it , I do ice 10 mins , heat 10 mins, ice 10 mins, heat 10 mins, ice 10 mins takes an hour but I watch Tv usually when i do this or a movie

cycling intensity I believe helps injury prevention a lot. dont go balls out every workout I know once you get into the hardcore mentally of going to complete failure every workout its hard not to, but its imperative a person does to prevent injuries. Maybe back off on intensity for chest shoulder exercises, I am speaking from experience here.

Think i go all out in my log with my shoulder the way it is? I am racking it early by a good couple to few reps , hopefully yours is just very minor because I know what major injuries are like.

bench press is one of the worst exercises for many people for shoulder, I havent done them in five years. may I suggest avoiding whatever causes pain, even the slightest pain, eliminating that exercise until it causes no pain again? (when your healed it you will always be able to go back to it)
 
the main benifit of powerlifting bench form is it takes your shoulders out of the movement and put them in a very stable position. Id suggest using dumbells or similar on your light chest days as when you use bodybuilding form the way the arms rotate and the depth they reach puts strain on the rotator cuff, thats why your arms dont go past parallel with power form.
 
GoHardOrGoHme said:
Heavy if dun...but strict form and intensity can give more gains in the long run. Heavy can lead to a quick gain in ego with minimal gain in true strength and power. This is what im going to start switching my attention to on light days. Hopefully it will allow for better muscle development and more strength gains.

Im pretty sure one of you super giant set style workouts would have me huffin and puffin like no ones business.
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Yah that is very true "don't be afraid to take weight off the bar" my trainer used to say.

Yah the giant sets have that effect on everyone. Short rests, lots of reps.....
 
Deadlift workout:

135x10
225x6
315x5
405x1
455x1
455x1
455x1
405x4
315x7

Shrugs:
315x14
225x20
135x...lost count after 30

Seated calf raises:
100x25x25x25x25

Starting off lighter then usual and will slowly work up again. This will probably go with all Heavy Days. This is in part to nurse my shoulder. Another part is to help me get acquainted extremely low carb. And lastly to continue to build my foundation.

Been a crazy week.
 
GoHardOrGoHme said:
Deadlift workout:

135x10
225x6
315x5
405x1
455x1
455x1
455x1
405x4
315x7

Shrugs:
315x14
225x20
135x...lost count after 30

Seated calf raises:
100x25x25x25x25

Starting off lighter then usual and will slowly work up again. This will probably go with all Heavy Days. This is in part to nurse my shoulder. Another part is to help me get acquainted extremely low carb. And lastly to continue to build my foundation.

Been a crazy week.
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Great job Andres.
 
Chest: light and easy for shoulder

135x10
225x8
315x4
315x3
315x3(rest pauses)
225x10
225x8

another day
Biceps: very busy so quick workout little no rest

Barbell Curl:
45x10
55x10
65x10
75x8
85x6
95x5
105x5
85x5
65x8
45x10

Dumbell Preacher(1 arm at a time)
20x8>20x8
20x6>20x5>20x5

Reverse barbell curl:
45x8x8x8

See if I can squeeze in some squats and abs today

Starting Wednesday I go back to a longer more comprehensive routine for about a week
 
Oh BCAA's post workout...no pre-workout

Drinking a lot of coffee and energy drinks to get through the day....today started at 5am to cook and prepare for work and school. I wont stop till 9pm when lab finished and then Ill see if I can squeeze in squats and abs before bed.

Full on low carb diet at or above maintenance. Starting next week i drop calories.
 
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