BigReds Journey to Sowledom!

RegisterJr said:
Solid session today Red!
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Thanks!!

edje007 said:
I see someone is still killing it! ;)

I also love the short rest in between sets. Sort of my cardio training;)
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Making some great progress and much rather the shorter rest times. they are killer for sure by the end of my workout I am done. But a big reason why I am in the high 260's right now with minimal fat gain.
 
UPPER BODY DAY TUESDAY WEEK
.
.
HIGH PULL 3X4-5 (120 second rest)
175X4
175X4
175X4

I will increase by one rep
.
.
SEATED OHP 3X6-8 (90 second rest)
145X6
145X6
145X6

I will increase by one rep
.
.
SMITH MACHINE ROW 4X12/10/8/6 (45 second rest)
145x12
150x10
155x8
160x6

I will increase 5 pounds
.
.
SMITH DECLINE PRESS 4X12/10/8/6 (45 second rest)
205x12
210x10
215x7
220x4

Increase reps next workout
.
.
KROC ROW 1XAMAP
100x18

I will work up to 25 reps
.
.
DIPS 1XAMAP
BWX15

I will work up to 25 reps
.
.

Diet is going good this week. Not tracking calories right now, more just cleaning it up. Feeling better and less bloated for sure.
Weight has stayed steady while looking tighter so that is a good thing.
This was my Tuesday workout and yesterday was an off day.
 
Great job, Red! 2015 is definitely your year!
 
Look at this guy. Nice work man. Gettin those Kroc ROws too.
 
BigRed1974 said:
Thanks!! Making some great progress and much rather the shorter rest times. they are killer for sure by the end of my workout I am done. But a big reason why I am in the high 260's right now with minimal fat gain.
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That's awesome! Nothing like nice lean gains!!!
 
UPPER DAY SUNDAY WEEK 1
.
.
HIGH PULL 3X4-5 (120 second rest)
175X5
175X4
175X4

I will increase by one rep
.
.
SEATED SMITH OHP 4X12/10/8/6 (45 second rest)
120X12
125X10
130X8
135X6

I will increase 2.5 pounds
.
.
SIDE LATERALS 3X30/20/15 (35 second rest)
7.5x30
12.5x20
17.5x10

I will increase reps on last set
.
.
SKULL CRUSHERS 4X10 [30 SEC TUT] (45 second rest)
72.5x10
72.5x10
72.5x10
72.5x10

Reduce rest time by 5 seconds
.
.
CABLE CURL 4X10 [30 SECOND TUT] (45 second rest)
30x10
30x10
30x10
30x10

Reduce rest time by 5 seconds
.
.
Diet was going good this week. Down 3 pounds but the physical difference is definitely noticeable.
Weighed in at 267 this morning. This will I will gradually add some carbs back in and do more of a carb cycling for my plan.

DMZ/DERMACRINE CYCLE
Going into week 6 and can't say how good this cycle has gone. My weight has increased by around 10 pounds while on this cycle and that is with not following a strict diet.
Definitely can see a difference in the size of my legs and chest and arms have more shape than ever.
Running DMZ and 60mg and will going to 5 pumps of Dermacrine. I will see how this week goes but looking to push this to a 8 week cycle as long as I don't see any problems.
I have all my stuff for PCT ready and waiting for when I do decide to make the switch.
 
UPPER DAY MONDAY WEEK 3
.
.
DECLINE BENCH PRESS 3X5-6 (120 second rest)
255X6
255X6
255X5

I will increase by one rep
.
.
SMITH MACHINE BENT ROW 4X12/10/8/6 (60 second rest)
150X12
155X10
160X8
165X6

I will increase 2.5 pounds
.
.
DIPS 1XAMAP UP TO 25 REPS
BWx16

I will increase reps
.
.
GIRONDA PULLDOWNS 4X10 [30 SEC TUT] (45 second rest)
75x10
75x10
75x10
75x10

Reduce rest time by 5 seconds
.
.
INCLINE CURL 3X30/20/15 (35 second rest)
10.625x30
15.625x20
20.625x12

I will increase reps on last set
.
.
CONDITIONING WORK
TABATA- 1 ROUND
EXPLOSIVE BW SQUATS
JUMPING JACKS
.
Good upper body day and finished off with just one round of Tabata. Need to slowly start adding back in some conditioning work.
Today will be a lower body workout.
Knees are feeling better but still have some pain. Going to stick with more TUT and short rest times for now for legs.
 
Do you just list your working sets? I'm assuming you do a couple warm ups before the 255 and the heavy rows.
 
Dma378 said:
Do you just list your working sets? I'm assuming you do a couple warm ups before the 255 and the heavy rows.
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Yes only working sets. 2 to 3 warm up sets plus I usually start just with some pushup and body weight type rows to get the blood flowing.
 
LEG DAY TUESDAY WEEK 3
.
.
LEG EXTENSIONS 10X10 (45 second rest)
50X10X10

.
.
LEG CURLS 8X8 (45 second rest)
50X8X8

.
.
LEG PRESS 6X6 (45 second rest)
495X6X6
.
.
CALF PRESS 4X10 [30 SEC TUT] (45 second rest)
405x10
405x10
405x10
405x10

Reduce rest time by 5 seconds
.
.
SEATED CALF RAISE 3X30/20/15 (35 second rest)
130x30
140x20
150x15

.
Decided to try this out to get some leg work in without aggravating my knees to much. They are feeling better but still need some more time before trying anything to heavy.
Probably will stick with this for a few weeks along with some conditioning type work to hit them.

Decided I will be wrapping up my DMZ/Dermacrine cycle this week. So a good 6 week run. I got exactly what I wanted out of it. Some good lean gains with minimal fat gain. Just don't want to push it to much longer especially since this was after I did an Ostar1ne cycle.
This will also leave me with enough DMZ and Dermacrine to do another cycle later in the year.

I will start my PCT on Sunday.
I have Clomid and Nolva. Also will run D-Pol, Sup3r PCT, Ar1macare Pro and Transform. I will run the Transform a week or two past to help with any estrogen rebound. It seemed to really help on my last PCT.

Clomid-50/50/25/25
Nolva-20/20/10/10
Sup3er PCT- 4/4/3/3/2/1
Ar1macare Pro-4/3/2/2
Transform-0/0/2/2/1/1
D-Pol-1/1/1/1
 
Great results!! I really hope your knees start to feel better!
 
BigRed1974 said:
Thanks Kat!! Finding out it seems the gluten makes it flare up worse. So a big part is keeping my diet good for it to help.
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Interesting! Do you have any other trouble with gluten or any autoimmune issues?
 
love2liftkat said:
Interesting! Do you have any other trouble with gluten or any autoimmune issues?
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Anytime I eat gluten it upsets my stomach and causes me a lot of joint aches and pains. Also find if I eat to much it can effect me mentally with brain fog. It's like I know I am a little out of if but can't do anything about it. Not a good feeling.
Took me years to realize that's why my joint hurt so bad in the morning, always thought it was my bed.
Try to get the bulk of my carbs from rice and potatoes now.
 
I dunno if gluten affects me at all. The grocery store near me sells Gluten Flour. It has like 20g protein per serving, so I'm tempted to try it.
 
RegisterJr said:
I dunno if gluten affects me at all. The grocery store near me sells Gluten Flour. It has like 20g protein per serving, so I'm tempted to try it.
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You would know if it did. As soon as I eat my stomach feels like it would be full of gas but just a bloated feeling with no bloat.
It affects me and my daughter but my wife has no problems with it.
 
That's rough! Glad you figured it out! It can really cause some problems when you have an allergy like that! Gluten is in so much too!
 
WEEK 1 DAY 2 OF PCT

Today will be my first workout while on PCT. So far so good.
I will get back to logging my workouts tomorrow. I missed a few days at the end of last week but I am getting them in.
 
WORKOUT 2 TUESDAY WEEK 1
.
.
PENDLAY ROW 3X10/8/6/15 (120 second rest)
135X10
190X8
260X6
95X15

.
.
SMITH MACHINE INCLINE PRESS 4X12/10/8/6 (60 second rest)
200X12
205X10
210X8
215X6

.
.
GIRONDA PULLDOWN 4X10 (45 second rest)
70X10
70X10
70X10
70X10
.
.
DECLINE SKULL CRUSHER 3X10 [30 SEC TUT] (45 second rest)
50x10
50x10
50x10

Reduce rest time by 5 seconds
.
.
CABLE CURL 3X10 (45 second rest)
30x10
30x10
30x10

.
Starting move away from pure strength and heavy exercises to more short rest times and TUT exercises. Looking to really stimulate the muscles without beating up my joints to much and just for a change.
I have lost a few pounds since the start of the new year and I am looking to lean out very slowly. Not looking for big changes right now. Keep my diet good and my training consistent.
For the first time in my life I am actually happy with the way my body looks and now can just enjoy the process of making small changes over a longer period of time.
 
BigRed1974 said:
WORKOUT 2 TUESDAY WEEK 1 . . PENDLAY ROW 3X10/8/6/15 (120 second rest) 135X10 190X8 260X6 95X15 . . SMITH MACHINE INCLINE PRESS 4X12/10/8/6 (60 second rest) 200X12 205X10 210X8 215X6 . . GIRONDA PULLDOWN 4X10 (45 second rest) 70X10 70X10 70X10 70X10 . . DECLINE SKULL CRUSHER 3X10 [30 SEC TUT] (45 second rest) 50x10 50x10 50x10 Reduce rest time by 5 seconds . . CABLE CURL 3X10 (45 second rest) 30x10 30x10 30x10 . Starting move away from pure strength and heavy exercises to more short rest times and TUT exercises. Looking to really stimulate the muscles without beating up my joints to much and just for a change. I have lost a few pounds since the start of the new year and I am looking to lean out very slowly. Not looking for big changes right now. Keep my diet good and my training consistent. For the first time in my life I am actually happy with the way my body looks and now can just enjoy the process of making small changes over a longer period of time.
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Awesome, Red! I'm super proud of you! You look amazing! Yes, enjoy the process, enjoy the journey! :)
 
puccah8808 said:
Awesome, Red! I'm super proud of you! You look amazing! Yes, enjoy the process, enjoy the journey! :)
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Thank you wonderful lady!! It took a long time to get to this point but I will enjoy every second of it.
 
WORKOUT 3 WEDNESDAY WEEK 1
.
.
HIP THRUST 4X12/10/8/6 (60 second rest)
BWX12
5X10
10X8
15X6

.
.
LEG CURL 4X10 (45 second rest)
60X10
60X10
60X10
60X10

.
.
LEG PRESS 3X30/20/15 (35 second rest)
225X30
235X20
240X15
.
.
CALF PRESS 4X10 [30 SEC TUT] (45 second rest)
405x10
405x10
405x10
405x10

Reduce rest time by 5 seconds
.
.
SEATED CALF RAISE 3X30/20/15 (35 second rest)
135x30
145x20
150x15

.
I will be increasing the weight on my hip thrusters by a good bit. Just wanted to get the movement and feeling down. Also as my knees feel better I will add in more, I would like some time of lunge movement when I feel comfortable doing them.
Overall not a bad workout but can push for a little more weight on leg press as well.
 
BigRed1974 said:
For the first time in my life I am actually happy with the way my body looks and now can just enjoy the process of making small changes over a longer period of time.
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This says it all!! All of your hard work is paying off!! Gotta love being happy with where you are!! Awesome work!!
 
love2liftkat said:
This says it all!! All of your hard work is paying off!! Gotta love being happy with where you are!! Awesome work!!
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Thank you Kat!! Happy where I am at but still looking to improve always.

PCT Week 2 is off to a good start. Weight is staying steady around 265 and really looking at getting back to the low 260's to upper 250's by the time it is done. Lose a little fluff around the waist.
Was on the road all weekend, went to a couple of softball college camps with my daughter but did get me some good pump workouts in at the hotels.

MONDAYS WORKOUT 1 WEEK 2
LEG PRESS 4X12/10/8/6 (60 SEC REST)
405X12
415X10
425X8
435X6

SEATED DB PRESS 4X10 [30 SEC TUT] (40 SEC REST)
45X10
45X10
45X10
45X10

DB LEG CURL 3X30/20/15 (35 SEC REST)
20X30
25X20
30X10

TRICEP OH DB EXTENSION 3X10 [30 SEC TUT] (40 SEC REST)
60X10
60X10
60X10

LEG EXTENSION 3X30/20/15 (35 SEC REST)
55X30
65X20
70X15
 
I keep forgetting to try the DB Leg Curls.
 
It's some good stuff.

[video=youtube;kG-jMmX2KD4]http://youtu.be/kG-jMmX2KD4[/video]
 
RegisterJr said:
I keep forgetting to try the DB Leg Curls.
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I throw them in every once in awhile. Really get a good contraction with them.

puccah8808 said:
^^^ how do you do this?


Great job as always, Red!
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Thanks to jdg76 for throwing up a link of them!!

Thanks Puccah!! Just a little different feel to them. Use them for some higher rep sets.

jdg76 said:
It's some good stuff.

[video=youtube;kG-jMmX2KD4]http://youtu.be/kG-jMmX2KD4[/video]
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Thanks!!
 
Very cool! I have done those when I have a training partner...haven't figured out how to do them by myself.
 
love2liftkat said:
Very cool! I have done those when I have a training partner...haven't figured out how to do them by myself.
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My bench declines enough where I can put he DB upright on the floor then just hook it with me feet.
 
Thanks Red! I'll be trying it again!
 
TUESDAYS WORKOUT 2 WEEK 2
SMITH MACHINE ROW 4X12/10/8/6 (60 SEC REST)
155X12
160X10
165X8
170X6

HIGH INCLINE DB PRESS 4X10 [30 SEC TUT] (40 SEC REST)
50X10
50X10
50X10
50X10

DB SUPPORTED ROW 3X30/20/15 (35 SEC REST)
17.5X30
22.5X20
27.5X15

SEATED CALF RAISES 4X10 [30 SEC TUT] (40 SEC REST)
200X10
200X10
200X10
200X10

CONCENTRATION CURL 3X30/20/15 (35 SEC REST)
11.25X30
16.25X20
21.5X13

Trying something a little different, going with 6 days a week training. So my workouts are more often but take less time. As long as I can get all 6 days in I will keep it up as long as possible. But eventually will probably go back to 4 days a week.
 
I've been doing 5 days straight and then two off. I like it better than 2/1/3 because I can take my weekends off completely from lifting.
 
6 day? Wow! How long do your workouts take?
 
BigRed1974 said:
Since I train at home it doesn't bother me to workout on the weekends. 30 to 40 minutes at the longest.
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Oh perfect!! Home gym is NICE!!
 
WORKOUT #1
RACK DEADS JUST BELOW KNEES 10X3 (120 SEC. REST)

325X3X10

CONDITIONING WORK
JUMP ROPE + BATTLE ROPES
1 MINUTE ROUND X 5 ROUNDS
35 TO 45 SECOND REST

Found a 10x3 workout I am going to try out. You do 3 days of 10x3 with one exercise which after this workout I decided to go with Decline Bench, Pendlay Rows and Squats. You do a 10x3 workout then follow it the next day with a Hypertrophy workout for that body part and assistant body parts.

So today I will follow this workout with Back and Delts.

Decided to do some Conditioning work on my 10x3 days to finish off my workout. Yesterday felt really good and had me sweating like crazy.
 
Lol, looks like we did similar workouts with the racks and jump ropes. :D

Woohoo, can't wait to see that new workout!!
 
puccah8808 said:
Lol, looks like we did similar workouts with the racks and jump ropes. :D

Woohoo, can't wait to see that new workout!!
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Great minds think alike!!
Looking forward to trying this out, something new and different.
 
WORKOUT #2 FRIDAY
PULLDOWN ( 40 SEC REST)
120X10X4

PULLOVER (40 SEC REST)
60X10X3

DB SUPPORTED ROW (40 SEC REST)
40X10X3

GIRONDA PULLDOWN
70X15X1

SEATED DB PRESS (40 SEC REST)
45X10X3

UP RIGHT ROW (40 SEC REST)
30X10X3

SIDE LATERALS (35 SEC REST)
7.5X30
12.5X12
15
10

CALF PRESS (40 SEC REST)
405X10X4

I will drop 40 sec rest time to 35 seconds next workout.
 
WORKOUT #3 SATURDAY

DECLINE BENCH PRESS (120 SEC REST)
235X3X10

CONDITIONING WORK
Plenty of shoveling and racking dirt on the softball field..lol

I will increase 5 pounds on bench and will also add in DB curls for alternating sets.
 
WORKOUT #4 SUNDAY

INCLINE SMITH MACHINE (40 SEC REST)
160X10X3

FLAT FLYE (40 SEC REST)
40X10X3

DIPS
BWX10X1

SKULL CRUSHERS (40 SEC REST)
70X10X3

INCLINE CURLS (40 SEC REST)
25X10X3

OH TRICEP ROPE PRESS (35 SEC REST)
20X30
22.5X15
25X10

CABLE CURLS (35 SEC REST)
20X30
30X15
35X10

DONKEY CALF RAISE (40 SEC REST)
BW+40X10X4

I will drop down to 35 sec rest and work on adding reps to my other exercises.

Today I added in X-Gels, EP1C and DermaStrength and Transform into my PCT stack.

Starting today I am at WEEK 3 OF PCT
Dropping Nolva to 10 and Clomid to 25. The combination of these two have worked really well together.
Weight has stayed steady at 265 so no real weight loss besides the initial 5 pound loss that was water weight.
Muscles are staying full and strength is still good.
Libido took a little dip but seems to be coming back strong at the end of this last week.
 
Dma378 said:
Great additions you have going in there today!!!
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Appreciate it! Yeah I wanted to get a couple weeks into my PCT before adding them in. Working on having a good natural stack for the next few months.
 
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