Summer Fun with Primordial and ForeRunner
- Thread starter Colbicide
- Start date
Colbicide
Active member
Thanks to both of you. It's great to get feedback from others that are going through the same growing pains, as well as the props. One leg workout left so I'm really planning on killing it next Wednesday.
Suprisingly, I am not that sore today and am walking pretty well. We'll see what tomorrow feels like!
Colbicide
Active member
Day 49: Shoulders
Seated Dumbbell Shoulder Press:
10 lb x 20 reps
25 lb x 15 reps
35 lb x 10 reps
35 lb x 10 reps
Hammer Strength Machine *Left shoulder is definitely tweaked. Most noticeable when doing presses.
Barbell Incline Shoulder Raise:
20 lb x 20 reps
40 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps
Cable Seated Lateral Raise:
10 lb x 20 reps
20 lb x 10 reps
20 lb x 10 reps
30 lb x 10 reps
Upright Cable Row:
60 lb x 10 reps
100 lb x 10 reps
140 lb x 10 reps
Reverse Flyes:
40 lb x 10 reps
50 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps
Smith Machine Shrug:
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
315 lb x 10 reps
Dumbbell Shrug:
100 lb x 10 reps
80 lb x 10 reps
60 lb x 15 reps
Elliptical Trainer:
0:40:00 || Intense!
Cycling (stationary):
0:20:00 || 3.8 mi
Notes:
*Left shoulder is tweaked but only when doing presses. Looks like I'll have to take it easy next week when pressing. Definitely going to get some good down time this weekend and I hope that it heals up quickly.
**Other than that, just kept it simple and moderate tonight. Nothing spectacular though it was hard holding myself back when I know I wanted to go at things 100%.
***Looking forward to arms tomorrow night. Hoping the shoulder doesn't have an effect on thing too much.
Seated Dumbbell Shoulder Press:
10 lb x 20 reps
25 lb x 15 reps
35 lb x 10 reps
35 lb x 10 reps
Hammer Strength Machine *Left shoulder is definitely tweaked. Most noticeable when doing presses.
Barbell Incline Shoulder Raise:
20 lb x 20 reps
40 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps
Cable Seated Lateral Raise:
10 lb x 20 reps
20 lb x 10 reps
20 lb x 10 reps
30 lb x 10 reps
Upright Cable Row:
60 lb x 10 reps
100 lb x 10 reps
140 lb x 10 reps
Reverse Flyes:
40 lb x 10 reps
50 lb x 10 reps
60 lb x 10 reps
80 lb x 10 reps
Smith Machine Shrug:
135 lb x 10 reps
225 lb x 10 reps
315 lb x 10 reps
315 lb x 10 reps
Dumbbell Shrug:
100 lb x 10 reps
80 lb x 10 reps
60 lb x 15 reps
Elliptical Trainer:
0:40:00 || Intense!
Cycling (stationary):
0:20:00 || 3.8 mi
Notes:
*Left shoulder is tweaked but only when doing presses. Looks like I'll have to take it easy next week when pressing. Definitely going to get some good down time this weekend and I hope that it heals up quickly.
**Other than that, just kept it simple and moderate tonight. Nothing spectacular though it was hard holding myself back when I know I wanted to go at things 100%.
***Looking forward to arms tomorrow night. Hoping the shoulder doesn't have an effect on thing too much.
Colbicide
Active member
Thursday, July 26 - 334 lbs. (0)
Week 7 Reflection:
Strength: Touch and go this week. Had a ****ing awesome arms workout but chest was craptastic (turns out I really did tweak my left shoulder). Legs on the other hand: damn I love me some squats again!!! Overall though, strength has been up since week one and I usually feel strong all day long.
Recovery: DOMS seem to be creeping in. I don’t mind it one bit, makes me feel ALIVE seeing how I haven’t had much soreness the entire run.
Pump/Vascularity: Awesome. I hope the new found vascularity continues through PCT.
Mood/Aggression: Mellow as always. Alpha is there but in a controlled state, unleashed when lifting!
Energy/Focus: Focus is still rolling. I find it weird that I can be super focused and have a craptastic workout. The kicker is that I reflect upon it and want to make a few changes for next week already. Going to miss Drive and may have to run it again later this year. Energy has been so-so. The first week Craze euphoria has worn off and I am having second thoughts on using it again once this tub is gone.
Noticeable Changes in Appearance: Having some fun with the critter this week, doing our ‘Hulk Smash’ (most muscular) poses in the mirror (she watched the Olympia and the Arnold with me and loves to have pose downs, lol). I have started to see some separation between the traps and the three shoulder heads. Still just messing around “Hulk Hogan 24” Python” (back double bi) pose and there’s separation between the shoulders, bi’s and tri’s. At this time, I really don’t remember the last time I’ve seen much separation. It’s kind of nice. Vascularity continues to improve as stated above. Now I’m very curious as to what I will see at 250 lbs. and then running this stack again at that weight. Guess I’ve got a goal in mind now and I’ll give it hell to get back there.
Libido: Up and down this week. Some days it was on, others I felt shut down.
Odds ‘N’ Ends: Though my chest W.O. was an off day and I took an unexpected break on Tuesday, I’m still quite please with the run. With only one week to go, I am starting to get curious with how I will respond to the TRS for PCT, what gains I will hold onto or continue to make, and what lies ahead this fall.
Mini-Joint Fixx Review: This stuff works, hands down. Back in weeks 2/3 my fingers, wrists, elbows, and shoulders were really feeling burnt and I felt old, so I picked up a bottle after reading a few reviews (Thanks Capt.). About 6 or 7 days in and I started to feel some relief. Four weeks in and now done with my bottle, all four areas feel great. I couldn’t imagine something that would kick in so fast and help me get through a rough patch. Got to give props to AMS for a great joint supplement. I’ll definitely be picking up another bottle here to stash away for when the pains decide to return.
Week 7 Reflection:
Strength: Touch and go this week. Had a ****ing awesome arms workout but chest was craptastic (turns out I really did tweak my left shoulder). Legs on the other hand: damn I love me some squats again!!! Overall though, strength has been up since week one and I usually feel strong all day long.
Recovery: DOMS seem to be creeping in. I don’t mind it one bit, makes me feel ALIVE seeing how I haven’t had much soreness the entire run.
Pump/Vascularity: Awesome. I hope the new found vascularity continues through PCT.
Mood/Aggression: Mellow as always. Alpha is there but in a controlled state, unleashed when lifting!
Energy/Focus: Focus is still rolling. I find it weird that I can be super focused and have a craptastic workout. The kicker is that I reflect upon it and want to make a few changes for next week already. Going to miss Drive and may have to run it again later this year. Energy has been so-so. The first week Craze euphoria has worn off and I am having second thoughts on using it again once this tub is gone.
Noticeable Changes in Appearance: Having some fun with the critter this week, doing our ‘Hulk Smash’ (most muscular) poses in the mirror (she watched the Olympia and the Arnold with me and loves to have pose downs, lol). I have started to see some separation between the traps and the three shoulder heads. Still just messing around “Hulk Hogan 24” Python” (back double bi) pose and there’s separation between the shoulders, bi’s and tri’s. At this time, I really don’t remember the last time I’ve seen much separation. It’s kind of nice. Vascularity continues to improve as stated above. Now I’m very curious as to what I will see at 250 lbs. and then running this stack again at that weight. Guess I’ve got a goal in mind now and I’ll give it hell to get back there.
Libido: Up and down this week. Some days it was on, others I felt shut down.
Odds ‘N’ Ends: Though my chest W.O. was an off day and I took an unexpected break on Tuesday, I’m still quite please with the run. With only one week to go, I am starting to get curious with how I will respond to the TRS for PCT, what gains I will hold onto or continue to make, and what lies ahead this fall.
Mini-Joint Fixx Review: This stuff works, hands down. Back in weeks 2/3 my fingers, wrists, elbows, and shoulders were really feeling burnt and I felt old, so I picked up a bottle after reading a few reviews (Thanks Capt.). About 6 or 7 days in and I started to feel some relief. Four weeks in and now done with my bottle, all four areas feel great. I couldn’t imagine something that would kick in so fast and help me get through a rough patch. Got to give props to AMS for a great joint supplement. I’ll definitely be picking up another bottle here to stash away for when the pains decide to return.
HereToStudy
Primordial Performance Rep
wasme
Legend
As always, great reading your reflections.
Tell you what - you get there, we'll run this stack together next time.
HereToStudy
Primordial Performance Rep
You guys should compete for results if running the same cycle at same time.
Colbicide
Active member
I'm usually the exact same way.
Colbicide
Active member
Thanks and I'd love to do something like that just to be able to trade notes!
****, HTS just threw down the gauntlet. I think we may have something for the future.
I'm game.
Colbicide
Active member
Day 50: Arms
Machine Triceps Extension:
100 lb x 10 reps
150 lb x 10 reps
200 lb x 10 reps
230 lb x 10 reps
250 lb x 5 reps
EZ-Bar Curl:
15 lb x 20 reps
65 lb x 10 reps
85 lb x 10 reps
35 lb x 10 reps
^Left forearm pain with 2nd set. Continued into 3rd. Kept thing light for rest of evening for Bi's.
Machine Dips:
150 lb x 10 reps
200 lb x 10 reps
230 lb x 10 reps
250 lb x 10 reps
190 lb x 10 reps
160 lb x 10 reps
Dumbbell Bicep Curl:
40 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
Triceps Pushdown - V-Bar Attachment:
150 lb x 20 reps
200 lb x 10 reps
210 lb x 10 reps
220 lb x 10 reps
250 lb x 6 reps
Preacher Curl:
30 lb x 10 reps
35 lb x 10 reps
40 lb x 10 reps
50 lb x 10 reps
70 lb x 10 reps
Reverse Grip Triceps Pushdown:
60 lb x 10 reps
80 lb x 10 reps
100 lb x 10 reps
120 lb x 10 reps
140 lb x 10 reps
Cable Rope Overhead Triceps Extension:
140 lb x 10 reps
120 lb x 10 reps
100 lb x 10 reps
Elliptical Trainer:
0:45:00 || Intense!
Cycling (stationary):
0:15:00 || 2.9 mi
Notes:
*PR's in italics
**In the zone again. Weight I was moving just felt right.
***Left forearm twinge wasn't expected but oh well. I think I've learned to take things one step at a time and work around them.
***Definitely taking Saturday and Sunday off to get a little R & R for the should and forearm before my last 4 workouts.
Ramblings;
Have not slept well the past two nights. Not sure what triggers the Drive to go into overdrive. Some nights are great, others are so-so, and then there are the WTF nights. The WTF nights I have found watching Stallone movies like Judge Dread, Expendables, and Demolition Man along with the old Robotech/Macross anime series have helped me fall asleep. Too bad that it's on the couch and I end up dragging myself to bed and partially waking back up... Oh well the run is almost over and even with some issues, I think the past 8 weeks have been a great experience.
Machine Triceps Extension:
100 lb x 10 reps
150 lb x 10 reps
200 lb x 10 reps
230 lb x 10 reps
250 lb x 5 reps
EZ-Bar Curl:
15 lb x 20 reps
65 lb x 10 reps
85 lb x 10 reps
35 lb x 10 reps
^Left forearm pain with 2nd set. Continued into 3rd. Kept thing light for rest of evening for Bi's.
Machine Dips:
150 lb x 10 reps
200 lb x 10 reps
230 lb x 10 reps
250 lb x 10 reps
190 lb x 10 reps
160 lb x 10 reps
Dumbbell Bicep Curl:
40 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
30 lb x 10 reps
Triceps Pushdown - V-Bar Attachment:
150 lb x 20 reps
200 lb x 10 reps
210 lb x 10 reps
220 lb x 10 reps
250 lb x 6 reps
Preacher Curl:
30 lb x 10 reps
35 lb x 10 reps
40 lb x 10 reps
50 lb x 10 reps
70 lb x 10 reps
Reverse Grip Triceps Pushdown:
60 lb x 10 reps
80 lb x 10 reps
100 lb x 10 reps
120 lb x 10 reps
140 lb x 10 reps
Cable Rope Overhead Triceps Extension:
140 lb x 10 reps
120 lb x 10 reps
100 lb x 10 reps
Elliptical Trainer:
0:45:00 || Intense!
Cycling (stationary):
0:15:00 || 2.9 mi
Notes:
*PR's in italics
**In the zone again. Weight I was moving just felt right.
***Left forearm twinge wasn't expected but oh well. I think I've learned to take things one step at a time and work around them.
***Definitely taking Saturday and Sunday off to get a little R & R for the should and forearm before my last 4 workouts.
Ramblings;
Have not slept well the past two nights. Not sure what triggers the Drive to go into overdrive. Some nights are great, others are so-so, and then there are the WTF nights. The WTF nights I have found watching Stallone movies like Judge Dread, Expendables, and Demolition Man along with the old Robotech/Macross anime series have helped me fall asleep. Too bad that it's on the couch and I end up dragging myself to bed and partially waking back up... Oh well the run is almost over and even with some issues, I think the past 8 weeks have been a great experience.
ryansm
Well-known member
I like this idea
wasme
Legend
I would be game too and was thinking the same thing. Run it at the same time, compare notes.. and push each other to get bigger, stronger, leaner....
Another fine workout
Colbicide
Active member
Day 52: Rest
Got to see the new Batman. Better than I expected. Chest tomorrow, we'll see how the shoulder holds up. Not going to hold my breath and will take it light if needed.
Now to go throw my work laptop out the window. Trying to update files before critters come back to school and it's messed up. The greatest thing about this situation is that it's long past the warrenty AND due to the wonders of CA's budget issues and school funding being held hostage by Gov. Moonbeam, there's no way I'll see an upgrade in my lifetime...
Got to see the new Batman. Better than I expected. Chest tomorrow, we'll see how the shoulder holds up. Not going to hold my breath and will take it light if needed.
Now to go throw my work laptop out the window. Trying to update files before critters come back to school and it's messed up. The greatest thing about this situation is that it's long past the warrenty AND due to the wonders of CA's budget issues and school funding being held hostage by Gov. Moonbeam, there's no way I'll see an upgrade in my lifetime...
HereToStudy
Primordial Performance Rep
I have a feeling you will see the PRs.
Colbicide
Active member
I think I can pull one or two for leg day. I'm just not sure if the shoulder and forearm are going to want to work with or against me this week. We'll see tonight.
ryansm
Well-known member
Don't hurt yourself just to see if you can bud
HereToStudy
Primordial Performance Rep
I agree. Your work will disappear quickly if you can't workout for a bit.
Colbicide
Active member
Oh, yea. I've learned that much this cycle, lol. If I can't go heavy, I will go light. If I can't go light, I've already said **** it and will be doing cardio most of the week. The last thing I want is to lose everything I've gained the past two months.
I've actually decided to take next week off from lifting (got to do the cardio though) while beginning PCT and letting my body start to normalize itself. Then I'll start ramping back up starting at 60% week 2.
With age comes aches, pains, and wisdom. Think I am starting to enjoy being old and wise over young and dumb, lol.
I've actually decided to take next week off from lifting (got to do the cardio though) while beginning PCT and letting my body start to normalize itself. Then I'll start ramping back up starting at 60% week 2.
With age comes aches, pains, and wisdom. Think I am starting to enjoy being old and wise over young and dumb, lol.
Colbicide
Active member
Day 53: Chest
Machine Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 10 reps
320 lb x 6 reps
340 lb x 4 reps
90 lb x 10 reps
*Hammer Strength
Machine Incline Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 10 reps
360 lb x 8 reps
90 lb x 10 reps
*Hammer Strength
Decline Barbell Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 8 reps
90 lb x 20 reps
*Hammer Strength
Machine Chest Fly (Pec Deck):
60 lb x 10 reps
80 lb x 10 reps
130 lb x 10 reps
60 lb x 10 reps
Elliptical Trainer:
0:30:00 || Moderate
Cycling (stationary):
0:30:00 || 5.4 mi
Notes:
*PR's in italics.
**Stayed away from barbells tonight. I wanted to make sure the shoulder was going to be OK.
***Did some light weight shoulder warm-ups before WO and kept them loose in between lifts. This seemed to be the trick.
****Felt strong and much better than last week. Thought about going for 450 in the incline but decided to not push my luck with the shoulder. I'm thinking it was the right decision!
Ramblings:
I know earlier today I stated that I might take next week off, but after tonight and no shoulder issues I think that may change. If this week goes well, I may just deload next week and then start ramping things back up. We'll see.
Machine Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 10 reps
320 lb x 6 reps
340 lb x 4 reps
90 lb x 10 reps
*Hammer Strength
Machine Incline Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 10 reps
360 lb x 8 reps
90 lb x 10 reps
*Hammer Strength
Decline Barbell Bench Press:
90 lb x 20 reps
180 lb x 10 reps
270 lb x 8 reps
90 lb x 20 reps
*Hammer Strength
Machine Chest Fly (Pec Deck):
60 lb x 10 reps
80 lb x 10 reps
130 lb x 10 reps
60 lb x 10 reps
Elliptical Trainer:
0:30:00 || Moderate
Cycling (stationary):
0:30:00 || 5.4 mi
Notes:
*PR's in italics.
**Stayed away from barbells tonight. I wanted to make sure the shoulder was going to be OK.
***Did some light weight shoulder warm-ups before WO and kept them loose in between lifts. This seemed to be the trick.
****Felt strong and much better than last week. Thought about going for 450 in the incline but decided to not push my luck with the shoulder. I'm thinking it was the right decision!
Ramblings:
I know earlier today I stated that I might take next week off, but after tonight and no shoulder issues I think that may change. If this week goes well, I may just deload next week and then start ramping things back up. We'll see.
HereToStudy
Primordial Performance Rep
There is actually a movement of people who state no one should lift first week of PCT and just eat. Less energy expenditure and more calories = better chance of keeping gains in that critical first week.
Colbicide
Active member
Day 54: Back/Lats
Close-Grip Front Lat Pulldown:
50 lb x 10 reps
100 lb x 10 reps
200 lb x 10 reps
250 lb x 8 reps
200 lb x 10 reps
Wide-Grip Pulldown Behind The Neck:
100 lb x 10 reps
130 lb x 10 reps
170 lb x 10 reps
150 lb x 10 reps
Wide-Grip Lat Pulldown:
150 lb x 10 reps
200 lb x 10 reps
270 lb x 6 reps
250 lb x 10 reps
200 lb x 10 reps
One-Arm Dumbbell Row:
90 lb x 10 reps
180 lb x 8 reps
180 lb x 8 reps
*Hammer Strength
Smith Machine Shrug:
315 lb x 10 reps
225 lb x 10 reps
225 lb x 10 reps
Elliptical Trainer:
0:30:00 || Moderate
Cycling (stationary):
0:30:00 || 5.8 mi
Notes:
*PR's in italics.
**Wasn't sure how the forearm and shoulder would do today. Made sure I warmed them up before I started and kept them loose between sets.
***Once I realized I was pain free, it was on. Walked out with a ****-eating grin again!
Close-Grip Front Lat Pulldown:
50 lb x 10 reps
100 lb x 10 reps
200 lb x 10 reps
250 lb x 8 reps
200 lb x 10 reps
Wide-Grip Pulldown Behind The Neck:
100 lb x 10 reps
130 lb x 10 reps
170 lb x 10 reps
150 lb x 10 reps
Wide-Grip Lat Pulldown:
150 lb x 10 reps
200 lb x 10 reps
270 lb x 6 reps
250 lb x 10 reps
200 lb x 10 reps
One-Arm Dumbbell Row:
90 lb x 10 reps
180 lb x 8 reps
180 lb x 8 reps
*Hammer Strength
Smith Machine Shrug:
315 lb x 10 reps
225 lb x 10 reps
225 lb x 10 reps
Elliptical Trainer:
0:30:00 || Moderate
Cycling (stationary):
0:30:00 || 5.8 mi
Notes:
*PR's in italics.
**Wasn't sure how the forearm and shoulder would do today. Made sure I warmed them up before I started and kept them loose between sets.
***Once I realized I was pain free, it was on. Walked out with a ****-eating grin again!
Colbicide
Active member
I like it
Yes. I think that's going to be a major change I make each day when I hit the gym. Feeling good = kill it. Feeling craptastic = go light and kill it the next week. Using this approach has really helped the past eight weeks.
I've read that as well which is why I am/was thinking about going that way. But I keep flip flopping (like a politician) when it comes to this. I may just go middle of the road and lift at 25% of max next week for 15-20 reps just so I feel like I am getting something done and then get the cardio in. We'll see. It may depend on how busy I am with the new school year getting ready to start.
wasme
Legend
Probably be a great time to have a deload week, to still stay active?
Colbicide
Active member
Yes, that's what I am thinking. I need to stay active or my stress level shoots through the roof and my wife then wants to kill me. Deload is what I am leaning towards. I also thing the deload may help my forearm heal a bit more and help strengthen my shoulder as well.
Colbicide
Active member
Day 55: Legs!
Barbell Squat:
45 lb x 20 reps
135 lb x 10 reps
315 lb x 6 reps
225 lb x 8 reps
Leg Press:
1000 lb x 6 reps
800 lb x 8 reps
800 lb x 8 reps
Calf Press On The Leg Press Machine:
1000 lb x 10 reps
1000 lb x 5 reps
800 lb x 12 reps
800 lb x 12 reps
600 lb x 12 reps
600 lb x 12 reps
Leg Extensions:
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
Seated Leg Curl:
30 lb x 20 reps
60 lb x 15 reps
90 lb x 10 reps
90 lb x 10 reps
Elliptical Trainer:
0:30:00 || Intense!
Cycling (stationary):
0:30:00 || 6 mi
Notes:
*PR's in italics.
**Great leg day even if I had to train in the AM. Surprised how strong I felt this morning. It's been a while since I have done morning legs.
Observations:
*I am starting to believe that the elliptical trainer has helped to strengthen my hips, knees, and ankles. Since I incorperated it into my cardio, I have not had many issues with those joints. Not to mention due to not having issues, my lifts have gone up as well. Guess I should have been using it all along.
** Been over a week without any Alpha Bulk. The one thing that I have really noticed is that I am sore the next day. I have had little to no soreness since the beginning of this journey but the soreness has really kicked in since I stopped taking it. So I'm giving props to A.B. for this effect. I'm not complaining that I'm sore btw. Being sore to me just reminds me that I'm alive.
Barbell Squat:
45 lb x 20 reps
135 lb x 10 reps
315 lb x 6 reps
225 lb x 8 reps
Leg Press:
1000 lb x 6 reps
800 lb x 8 reps
800 lb x 8 reps
Calf Press On The Leg Press Machine:
1000 lb x 10 reps
1000 lb x 5 reps
800 lb x 12 reps
800 lb x 12 reps
600 lb x 12 reps
600 lb x 12 reps
Leg Extensions:
50 lb x 12 reps
50 lb x 12 reps
50 lb x 12 reps
60 lb x 12 reps
Seated Leg Curl:
30 lb x 20 reps
60 lb x 15 reps
90 lb x 10 reps
90 lb x 10 reps
Elliptical Trainer:
0:30:00 || Intense!
Cycling (stationary):
0:30:00 || 6 mi
Notes:
*PR's in italics.
**Great leg day even if I had to train in the AM. Surprised how strong I felt this morning. It's been a while since I have done morning legs.
Observations:
*I am starting to believe that the elliptical trainer has helped to strengthen my hips, knees, and ankles. Since I incorperated it into my cardio, I have not had many issues with those joints. Not to mention due to not having issues, my lifts have gone up as well. Guess I should have been using it all along.
** Been over a week without any Alpha Bulk. The one thing that I have really noticed is that I am sore the next day. I have had little to no soreness since the beginning of this journey but the soreness has really kicked in since I stopped taking it. So I'm giving props to A.B. for this effect. I'm not complaining that I'm sore btw. Being sore to me just reminds me that I'm alive.
Last edited:
HereToStudy
Primordial Performance Rep
Damn killer leg day, nice PRs.
Colbicide
Active member
Thanks! Now I just hope I am still able to walk on Friday!
Last edited:
wasme
Legend
Well said! And killer leg work out Colby
Colbicide
Active member
Day 56: Shoulders
Machine Shoulder (Military) Press:
25 lb x 10 reps
35 lb x 10 reps
45 lb x 10 reps
55 lb x 7 reps
*Hammer Strength
Side Lateral Raise:
18.5 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
Front Dumbbell Raise:
25 lb x 10 reps
35 lb x 10 reps
45 lb x 10 reps
20 lb x 10 reps
Upright Cable Row:
50 lb x 10 reps
100 lb x 10 reps
150 lb x 10 reps
Reverse Flyes:
45 lb x 10 reps
60 lb x 10 reps
90 lb x 10 reps
Dumbbell Shrug:
100 lb x 10 reps
150 lb x 10 reps
130 lb x 10 reps
Elliptical Trainer:
0:40:00 || Intense!
Cycling (stationary):
0:25:00 || 5 mi
Notes:
*PR's in italics.
** Shoulders felt good today. Kept it low key and didn't push until traps. Left forearm is still giving me problems though.
*** Today is the end of the run. PCT up next. Reflection should be posted here soon.
Ramblings:
*Damn tired this morning and had to drag my sorry-ass into the gym. But once I got going, the day got better. Lots of energy as I type this.
** Looking forward to a deload week. I think I have earned it. I'm also now trying to decide if I want to work in a deload week at the beginning of each month to allow my body a bit of a reprieve for lifting heavy. Mentally I don't want to, but my body is leaning in the other direction. I may have to listen to my body for a few months to see if will help in the long run.
Machine Shoulder (Military) Press:
25 lb x 10 reps
35 lb x 10 reps
45 lb x 10 reps
55 lb x 7 reps
*Hammer Strength
Side Lateral Raise:
18.5 lb x 10 reps
20 lb x 10 reps
20 lb x 10 reps
Front Dumbbell Raise:
25 lb x 10 reps
35 lb x 10 reps
45 lb x 10 reps
20 lb x 10 reps
Upright Cable Row:
50 lb x 10 reps
100 lb x 10 reps
150 lb x 10 reps
Reverse Flyes:
45 lb x 10 reps
60 lb x 10 reps
90 lb x 10 reps
Dumbbell Shrug:
100 lb x 10 reps
150 lb x 10 reps
130 lb x 10 reps
Elliptical Trainer:
0:40:00 || Intense!
Cycling (stationary):
0:25:00 || 5 mi
Notes:
*PR's in italics.
** Shoulders felt good today. Kept it low key and didn't push until traps. Left forearm is still giving me problems though.
*** Today is the end of the run. PCT up next. Reflection should be posted here soon.
Ramblings:
*Damn tired this morning and had to drag my sorry-ass into the gym. But once I got going, the day got better. Lots of energy as I type this.
** Looking forward to a deload week. I think I have earned it. I'm also now trying to decide if I want to work in a deload week at the beginning of each month to allow my body a bit of a reprieve for lifting heavy. Mentally I don't want to, but my body is leaning in the other direction. I may have to listen to my body for a few months to see if will help in the long run.
HereToStudy
Primordial Performance Rep
I love your workouts, you are a machine.
Colbicide
Active member
Thursday August 2 - 333 lbs. (-1 for the week)
Week 8 Reflection & Final Stack Review: Starting weight 343 lbs, ending at 333.
Strength: 10/10. From week 1 through the end, I felt strong, and all the damn PR’s for the past 2 months have been satisfying to say the least.
Recovery: 8/10 – After getting through all the summer crud, recovery became much better. For most of the run, I was DOMS free. But when they showed back up during week 6/7, it didn’t matter. I forgot how invigorating some soreness can be each day. I’m giving the Alpha Bulk a lot of credit for keeping the soreness down. Once I stopped dosing at the beginning of Week 7, I had little mild soreness each morning after lifting.
Pump/Vascularity: 8/10 – the added Agmatine from SS has really helped with the pump and keeping the veins from disappearing. Should have run this all the way through, oh well. Vascularity increased each week; Up the arms, across the shoulders, onto chest. Now I just hope it will stick around through PCT.
Mood/Aggression: 10/10 – Mood was great all the way through. Had the aggression spike and was completely in control. The alpha feeling was there but not over whelming. I’ve really enjoyed the entire summer and that’s a first in a long time for me. Not to forget to mention, me having a good summer made the family damn happy as well.
Energy/Focus: I am splitting this one up. Focus (10/10) from the Drive has been awesome since day one. It’s allowed me to stay on track, reflect on the challenges that came up and move through them, as well as kept me happy through the additional cardio I decided to put myself through. Energy (5/10) was up and down even after I added the Craze. I am not completely sold on this Pre-WO. I just don’t get the ‘kick-ass’ feeling that I really like. Guess my search for a new Pre-WO will begin here as soon as this tub is gone. Maybe sooner…
Noticeable Changes in Appearance: 8/10 – Legs took off after week one as well as the vascularity. I can only hope that the new pants I bought will still fit for the first day of school… Hell, I know I won’t be wearing boxers any time soon. It took a few weeks more to see some separation in the shoulders/traps and shoulders/arms. I’ve felt much more dense/hard since I started, which for a fat guy, is a great feeling. I know my BF% has gone down. I know my keg very well. When the well rounded tire starts to look out of shape and deflated, it’s a good thing. I also lost the keg shelf that was carrying around.
Libido: 8/10 – started feeling shut down middle of week 7 but it has not been too bad. It’s not something I am overly concerned about since my PCT history shows that I rebound quickly.
Odds ‘N’ Ends: 8.4/10 - Overall I really have enjoyed the past 8 weeks even with the summer crud and the challenges of being older. I have to give a lot of credit to the Drive for helping me stay motivated and adding something to my reflections. As for the rest of the stack, it’s a solid strength stack in my opinion. I can see it being used as a bulk or in my case a (forced) recomp. Each time I have decided that I wanted to try and lose the weight, my strength takes a huge down turn and that ****s with my psyche too much. Even as I started to lose the weight, my strength maintained itself or got better, even with the lack of calories I had been planning on putting away this summer. That’s a huge plus for me.
Pro’s: Strength gains, added determination and mental clarity, vascularity increase, additional size, good recovery, very few sides: little loss of libido & some oiliness, NO issues with blood pressure, NO back pumps, and NO lethargy. Not having blood pressure issues, back pumps, and lethargy are HUGE on my list.
Con’s: Others will complain about the cost… I find that you get what you pay for. What I wanted was a solid summer stack with minimal sides, and as I get older, minimal sides = happy giant. Insomnia from the Drive: some nights were bad, others were good. I am not sure what triggers it though. Drive is something I wouldn’t use again unless I had the time off. I need my sleep.
What has sold me on this stack: Added determination and mental clarity, strength gains while losing weight, no back pumps, no blood pressure issues, and no lethargy.
So, I give mad props to Primordial Performance and Fore Runner Labs for putting out some great products with minimal sides. Yes, I’ll be looking to run this stack again or a modified version of it after I drop some additional weight. I believe that if I do lose the weight, the noticeable changes in appearance will be very significant.
I’ll be continuing this log through PCT. Daily lifts, notes, and ramblings will be had. I’ll apologize now if I take a tangent and start talking about students. First day of them coming back is August 13th. I’ll will have weekly reflections and the final PCT review posted after I finish up. Here’s the line-up for the next 4 weeks:
Sustain Alpha: 6 pumps – 5 on/2 off – AM or PM
Toco-8: 1 scoop per day - AM
EndoAmp Max: 1 scoop per day – Pre W.O. or AM
TCF-1: 5 ml per day - AM
Week 1 will be a deload week. I really need to stay active especially with the new school year so close.
Week 2 will be at about 60%+ of my PR’s. Week 3 will be at 80%+ of my PR’s. Week 4, knowing me, I am going to thrash the living hell out of myself…
Week 8 Reflection & Final Stack Review: Starting weight 343 lbs, ending at 333.
Strength: 10/10. From week 1 through the end, I felt strong, and all the damn PR’s for the past 2 months have been satisfying to say the least.
Recovery: 8/10 – After getting through all the summer crud, recovery became much better. For most of the run, I was DOMS free. But when they showed back up during week 6/7, it didn’t matter. I forgot how invigorating some soreness can be each day. I’m giving the Alpha Bulk a lot of credit for keeping the soreness down. Once I stopped dosing at the beginning of Week 7, I had little mild soreness each morning after lifting.
Pump/Vascularity: 8/10 – the added Agmatine from SS has really helped with the pump and keeping the veins from disappearing. Should have run this all the way through, oh well. Vascularity increased each week; Up the arms, across the shoulders, onto chest. Now I just hope it will stick around through PCT.
Mood/Aggression: 10/10 – Mood was great all the way through. Had the aggression spike and was completely in control. The alpha feeling was there but not over whelming. I’ve really enjoyed the entire summer and that’s a first in a long time for me. Not to forget to mention, me having a good summer made the family damn happy as well.
Energy/Focus: I am splitting this one up. Focus (10/10) from the Drive has been awesome since day one. It’s allowed me to stay on track, reflect on the challenges that came up and move through them, as well as kept me happy through the additional cardio I decided to put myself through. Energy (5/10) was up and down even after I added the Craze. I am not completely sold on this Pre-WO. I just don’t get the ‘kick-ass’ feeling that I really like. Guess my search for a new Pre-WO will begin here as soon as this tub is gone. Maybe sooner…
Noticeable Changes in Appearance: 8/10 – Legs took off after week one as well as the vascularity. I can only hope that the new pants I bought will still fit for the first day of school… Hell, I know I won’t be wearing boxers any time soon. It took a few weeks more to see some separation in the shoulders/traps and shoulders/arms. I’ve felt much more dense/hard since I started, which for a fat guy, is a great feeling. I know my BF% has gone down. I know my keg very well. When the well rounded tire starts to look out of shape and deflated, it’s a good thing. I also lost the keg shelf that was carrying around.
Libido: 8/10 – started feeling shut down middle of week 7 but it has not been too bad. It’s not something I am overly concerned about since my PCT history shows that I rebound quickly.
Odds ‘N’ Ends: 8.4/10 - Overall I really have enjoyed the past 8 weeks even with the summer crud and the challenges of being older. I have to give a lot of credit to the Drive for helping me stay motivated and adding something to my reflections. As for the rest of the stack, it’s a solid strength stack in my opinion. I can see it being used as a bulk or in my case a (forced) recomp. Each time I have decided that I wanted to try and lose the weight, my strength takes a huge down turn and that ****s with my psyche too much. Even as I started to lose the weight, my strength maintained itself or got better, even with the lack of calories I had been planning on putting away this summer. That’s a huge plus for me.
Pro’s: Strength gains, added determination and mental clarity, vascularity increase, additional size, good recovery, very few sides: little loss of libido & some oiliness, NO issues with blood pressure, NO back pumps, and NO lethargy. Not having blood pressure issues, back pumps, and lethargy are HUGE on my list.
Con’s: Others will complain about the cost… I find that you get what you pay for. What I wanted was a solid summer stack with minimal sides, and as I get older, minimal sides = happy giant. Insomnia from the Drive: some nights were bad, others were good. I am not sure what triggers it though. Drive is something I wouldn’t use again unless I had the time off. I need my sleep.
What has sold me on this stack: Added determination and mental clarity, strength gains while losing weight, no back pumps, no blood pressure issues, and no lethargy.
So, I give mad props to Primordial Performance and Fore Runner Labs for putting out some great products with minimal sides. Yes, I’ll be looking to run this stack again or a modified version of it after I drop some additional weight. I believe that if I do lose the weight, the noticeable changes in appearance will be very significant.
I’ll be continuing this log through PCT. Daily lifts, notes, and ramblings will be had. I’ll apologize now if I take a tangent and start talking about students. First day of them coming back is August 13th. I’ll will have weekly reflections and the final PCT review posted after I finish up. Here’s the line-up for the next 4 weeks:
Sustain Alpha: 6 pumps – 5 on/2 off – AM or PM
Toco-8: 1 scoop per day - AM
EndoAmp Max: 1 scoop per day – Pre W.O. or AM
TCF-1: 5 ml per day - AM
Week 1 will be a deload week. I really need to stay active especially with the new school year so close.
Week 2 will be at about 60%+ of my PR’s. Week 3 will be at 80%+ of my PR’s. Week 4, knowing me, I am going to thrash the living hell out of myself…
Colbicide
Active member
Thanks chief. Much appriciated!
wasme
Legend
Man, we think along the same lines. I hate the thought of a deload, but might make the other weeks that much better...
I have to plan my deload.. next week is the last week of my stack, but I'm burning out I think. Not sure if I should plan to deload next week or after my stack is done. (Makes more sense to do so after stack is done)..
wasme
Legend
Totally sold me on this stack, and as mentioned earlier in your log next time we should run something like this together.
Looking forward to following through PCT, and even reading the student ramblings...hell just makes it all that much more entertaining!
During your deload what % do you typically use? Shameful I know but I have never really done a proper deload.
Colbicide
Active member
Yea, planning and actually mentally agreeing with Me, Myself, and I for deloads is quite a challenge. Going to see how this next week goes followed by ramping things up. If the four weeks work out in my favor (keeping the strength gains moving forward) I will then negotiate with Myself for a scheduled deload. I'm starting to believe that it will help more now than ever since I am no longer a spring chicken, lol.
Colbicide
Active member
I like to run at 20%-30%, shoot for the 15-20 rep range, and 4-5 sets per excercise. My first deload I did full body workouts 3x's a week which was kind of nice. I got a good pump and broke a sweat because I keep my rest periods really short. I did this for two weeks in May before I started this log and it really helped with strengthing my whole body. I can actually say I like scheduled deloads, it's the forced one's like week 3 that make me go crazy.
This time though, I am going to stick to my 5 on/ 2 off schedule so I can get my cardio in.
Hope this gives you some ideas.
wasme
Legend
Indeed it does... thanks..
Colbicide
Active member
Pre W.O. Update
Just some ramblings before I head off on my deload week.
TCF-1: Read somewhere that it had a bad taste. Added it to OJ - no issues.
Toco-8: Mango-like flavor that really jazzed (holy ****, I just used jazzed as an adjective... Shoot me now!f) my OJ up. Already liking it.
EndoAmp: Mixed this with Craze. Added something to the flavor and I thought it made the taste better.
Any who, this week will be along the lines of 25% of all my PR's set the past eight weeks. It's just easier on my math skills since it doesn't have anything to do with money.
And for HTS - I'm actually waddling today. That leg workout on Wednesday caught up to me. So the math is good. Day 1: feeling good. Day 2: Not able to walk straight. Loving it!
Just some ramblings before I head off on my deload week.
TCF-1: Read somewhere that it had a bad taste. Added it to OJ - no issues.
Toco-8: Mango-like flavor that really jazzed (holy ****, I just used jazzed as an adjective... Shoot me now!f) my OJ up. Already liking it.
EndoAmp: Mixed this with Craze. Added something to the flavor and I thought it made the taste better.
Any who, this week will be along the lines of 25% of all my PR's set the past eight weeks. It's just easier on my math skills since it doesn't have anything to do with money.
And for HTS - I'm actually waddling today. That leg workout on Wednesday caught up to me. So the math is good. Day 1: feeling good. Day 2: Not able to walk straight. Loving it!
HereToStudy
Primordial Performance Rep
Very good review. Thank you for taking the time.
Colbicide
Active member
Day 1 PCT: Arms @ 25%
Machine Preacher Curls:
30 lb x 20 reps
30 lb x 18 reps
30 lb x 15 reps
Machine Dips:
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
EZ-Bar Curl:
30 lb x 20 reps
30 lb x 18 reps
30 lb x 15 reps
Triceps Pushdown - V-Bar Attachment:
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Seated Dumbbell Curl:
15 lb x 20 reps
15 lb x 18 reps
15 lb x 15 reps
Triceps Pushdown - Rope Attachment:
40 lb x 20 reps
40 lb x 20 reps
40 lb x 20 reps
Hammer Dumbbell Curl:
15 lb x 20 reps
15 lb x 20 reps
15 lb x 20 reps
Cable Rope Overhead Triceps Extension:
40 lb x 20 reps
40 lb x 20 reps
40 lb x 20 reps
Cycling (stationary):
0:10:00 || 2 mi
0:10:00 || 2 mi
Split up the bike today. Helped to loosen me up for the elliptical.
Elliptical Trainer:
0:40:00 || Intense!
Notes:
*Not a bad workout but I think the body will be happy with the deload.
** Cycle, Elliptical, Cycle - looks like I found a combination that works a bit better for me.
I'll post some feedback on my first application of Sustain Alpha here later.
Machine Preacher Curls:
30 lb x 20 reps
30 lb x 18 reps
30 lb x 15 reps
Machine Dips:
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
EZ-Bar Curl:
30 lb x 20 reps
30 lb x 18 reps
30 lb x 15 reps
Triceps Pushdown - V-Bar Attachment:
50 lb x 20 reps
50 lb x 20 reps
50 lb x 20 reps
Seated Dumbbell Curl:
15 lb x 20 reps
15 lb x 18 reps
15 lb x 15 reps
Triceps Pushdown - Rope Attachment:
40 lb x 20 reps
40 lb x 20 reps
40 lb x 20 reps
Hammer Dumbbell Curl:
15 lb x 20 reps
15 lb x 20 reps
15 lb x 20 reps
Cable Rope Overhead Triceps Extension:
40 lb x 20 reps
40 lb x 20 reps
40 lb x 20 reps
Cycling (stationary):
0:10:00 || 2 mi
0:10:00 || 2 mi
Split up the bike today. Helped to loosen me up for the elliptical.
Elliptical Trainer:
0:40:00 || Intense!
Notes:
*Not a bad workout but I think the body will be happy with the deload.
** Cycle, Elliptical, Cycle - looks like I found a combination that works a bit better for me.
I'll post some feedback on my first application of Sustain Alpha here later.
Colbicide
Active member
PCT Update:
Applied the Sustain Alpha about 6 hours ago.
I. Kind of a metallic citrus smell. The metallic went away very quickly. The citrus was mild and I didn't notice is after about 5 minutes. No comments from the wife either. Saw her about 2 hours after application and it passed her sense of smell test.
II. Looked like and went on and like a lotion except that it absorbed very quickly. No film or greasiness. Again like a good lotion.
III. 6 hours and NO skin irriation.
So far so good. Lots of pluses so far for TRS. Let's see where this gets me in the next few weeks.
Applied the Sustain Alpha about 6 hours ago.
I. Kind of a metallic citrus smell. The metallic went away very quickly. The citrus was mild and I didn't notice is after about 5 minutes. No comments from the wife either. Saw her about 2 hours after application and it passed her sense of smell test.
II. Looked like and went on and like a lotion except that it absorbed very quickly. No film or greasiness. Again like a good lotion.
III. 6 hours and NO skin irriation.
So far so good. Lots of pluses so far for TRS. Let's see where this gets me in the next few weeks.
Colbicide
Active member
Day 2 PCT: REST
Well worth it! I can still feel leg and shoulder workout from this week. Diet has been pretty clean but have been trying to get the calories back up. It's a challenge but I'm sure it will be worth it this week.
Yep, boys got dosed. The quick easy dry and the non-lingering smell (though the smell is pleasent) is a huge plus. I've used other topicals throughout the years and my wife was always quick to say something about the smell. This AM I applied, let it dry, got dressed, and sat in the same room with her reading the paper. Again, no comment from her! Good stuff.
Well worth it! I can still feel leg and shoulder workout from this week. Diet has been pretty clean but have been trying to get the calories back up. It's a challenge but I'm sure it will be worth it this week.
Yep, boys got dosed. The quick easy dry and the non-lingering smell (though the smell is pleasent) is a huge plus. I've used other topicals throughout the years and my wife was always quick to say something about the smell. This AM I applied, let it dry, got dressed, and sat in the same room with her reading the paper. Again, no comment from her! Good stuff.
HereToStudy
Primordial Performance Rep
I had a similar experience. Enhance and Dermatherm both dried within seconds for me.
Colbicide
Active member
Day 3 PCT: R to the E to the S to the T!
Got everything rolling this morning. Noticed that the Toco-8 doesn't like to mix but it still goes down easily.
Morning wood for the first time in a week or two. Got to give this two thumbs up.
Still feeling very solid. Some of the aches and pains are sneeking back into my life but it's tolerable.
This is prep week before school starts. The banging of head on desk will start here this AM as I start getting first semester planned out and then realizing I have a ton of PowerPoint's I need to get done before the 13th.
Tomorrow should be very light chest and cardio.
Got everything rolling this morning. Noticed that the Toco-8 doesn't like to mix but it still goes down easily.
Morning wood for the first time in a week or two. Got to give this two thumbs up.
Still feeling very solid. Some of the aches and pains are sneeking back into my life but it's tolerable.
This is prep week before school starts. The banging of head on desk will start here this AM as I start getting first semester planned out and then realizing I have a ton of PowerPoint's I need to get done before the 13th.
Tomorrow should be very light chest and cardio.
HereToStudy
Primordial Performance Rep
I am not even in school, and I am wishing I could delay the start of the semester. GF is starting law school, which means I get to put up with the extra stress, lol!
Colbicide
Active member
Beer helps. And I am not talking about aluminum can, buy at any gas station beer. Something crafted and hopped out of it's mind!