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SpecialK
08-30-2004, 10:37 PM
I've been keeping a written journal for about a year now, but I figured I'd post at least some of it online to get feedback and encouragement from other WBB members.

Current Stats:

age: 22
height: 6'
weight: 198
bf: not sure, I had a caliper test done once and got 7% with it, my guess would be in the 7-10% range.

I used to be the typical hardgainer, tall skinny guy and then I found out about this board (and AST's website) and decided to give Max-OT a try. I soon realized that hardgainer = undereater, and have since put on 18 lbs. of muscle in the past year. I'm still following the same basic workout I used back when I started, as I haven't really felt a need to change it. I have made a few minor changes though.

MONDAY - Leg Day

Squats - 6x265, 6x270, 5x275 (after warm up sets)

BB Lunges - 6x120/leg, 6x120/leg

Seated Calf Raises - 8x192.5, 8x195, 7x197.5, 7x200 (I have no idea what the unloaded bar weighs, this is just the weight of the plates)

Overall the workout felt good, and I improved on all lifts except lunges. I had stopped doing them for awhile (alternated with SLDL) and just rotated them back in the mix. I left off at 6x125/leg, and could've done that much today, but was being cautious just in case. A "failure" on lunges could lead to some pretty bad injuries. I wasn't sure how much overlap there was between squat, SLDL, and lunges, and was worried that I would have lost progress on lunges. That wasn't the case.

Currently I'm aiming for about 3500 cals/day, with a 50%/35%/15% p/c/f breakdown. I have so far been able to add muscle without adding any extra fat. I also do Max-OT style cardio on the weekends. If I stop seeing progress, I will add about 100-200 cals to my daily total. Supplements include ON whey, nytro pro 40, multipro 32x, and plain creatine mono. I will probably get some dextrose the next time I have to order whey or MRPs.

Beast
08-30-2004, 11:41 PM
Nice workout, Kev. What does your diet look like now?

SpecialK
08-31-2004, 08:34 PM
TUESDAY - chest and abs

Bench - 6x240, 4x245, 3x250

BB Incline - 6x195, 5x200, 4x205

Cable Crunches - 12x45, 12x50, 11x55

Weighted Swiss Ball Crunches - 8x20, 7x20

Bench was awful today. I have lost strength on it and I really don't know why. My best bench workout was 3 weeks ago, I got 6x240, 5x245, 4x250. That was the end of about a 1 month period where my bench was going up every week. The week after that I suddenly lost a lot of strength on bench and lifted the same weights as I did today. I have been stuck at that weight for 3 weeks now. I tied my best workout on incline, although that might have been because I was more rested when I did it, as I had to wait on someone else to use it. The last 2 weeks my incline has been down too. None of my other lifts have dropped like this, so I don't know what the problem is.

Beast -

Diet looks something like this:

breakfast - 1 MRP w/ 16oz skim milk

lunch - depends on what they are serving, my most common meal is 2 sandwiches with wheat bread and a ton of turkey, bowl of vegetables, 4-5 egg whites, 32 oz skim milk

mid afternoon - 2 scoops whey

PWO - 1 scoop whey, 5g creatine mixed in gatorade (until i get some more dextrose)

dinner - very similar to lunch (sometimes identical). If they have fish/chicken/turkey fillets, i will substitute them for the sandwiches and add rice or a potato

SpecialK
09-02-2004, 10:44 AM
WEDNESDAY - Back

Deadlift - 6x290, 6x295, 3x300

V Grip Pulldowns (after warmup on barbell rows) - 6x175, 5x180, 5x180, 4x180

I had to cut my workout short because I hurt my wrist a few weeks ago and still cant do heavy sets of barbell rows or any pullups or shrugs. Normally I do 2 sets of barbell rows, 2 sets of pullups, and 2 sets of pulldowns. It's getting better though. That was a new best deadlift workout for me. About the only thing I don't understand is that I have been losing weight these past few days. Friday I was down from 198 to 194, and today I was at 191. This makes no sense, although Friday was extremely hot so maybe it was all water weight, and Wednesday I hadn't eaten in quite awhile and had my workout a couple hours later than normal because of a lab and a meeting that took up the entire afternoon. I still think I need to be eating more though.

SpecialK
09-03-2004, 10:20 AM
THURSDAY - Tris and Shoulders (sort of)

Close Grip Bench - 6x215, 6x220, 4x225

Dips - 10xBW+20, 7xBW+25

Tri Cable Pressdown - 8x60, 7x60, 7x60

Originally I did 6 shoulder sets on this day (2 military press, 2 DB press, 2 DB side raises) but was making hardly any progress on them so at the suggestion of a WBB member I took out all direct shoulder work. I will try this for a few more weeks and see how it goes. I suppose they get at least some work from doing dips though, along with a lot of indirect work on the other days. Cable pressdowns should have been done with more weight but I hadn't done them in awhile because of my wrist, plus the last time I did do them it was on a different machine. Because all of the machines are different, it usually takes me at least 1 workout to determine the correct machine weight.

SpecialK
09-04-2004, 10:26 AM
FRIDAY - Biceps

Kind of a short day, but it's the only major muscle group I haven't worked by the end of the week.

Barbell Curls - 6x115, 5x115

DB Curls - 6x55, 4x60

EZ bar curls - 8x85, 6x95

I was able to do curls today thanks to the Inzer wrist wraps I just bought, although they still hurt a little doing barbell curls. The EZ bar was much easier on my wrists. I will probably stick to those for awhile.

orbital
09-05-2004, 11:37 AM
Nice strength. Congrats on gaining 18 pounds of muscle. What is Max-OT? Was was your calorie intake level during your bulk? Still heavy on the protein? Higher than 3500?

SpecialK
09-06-2004, 04:48 PM
MONDAY - Legs

Squats - 6x270, 5x275, 4x275

Lunges - 6x125/leg, 6x125/leg

Seated Calf Raises - 8x192.5, 8x195, 7x197.5, 7x200

Another decent leg workout, although squats didn't go up as much as I hoped they would. I took a look at my fitday journal from this past summer and noticed that I was consuming 3500 cals/day when I weighed as low as 193. Considering I now weigh 198, I think I need to increase that number. The 2nd half of last week I went up to 3700 cals, and I will probably up that to 3800-3900 later this week.

SpecialK
09-06-2004, 04:52 PM
Nice strength. Congrats on gaining 18 pounds of muscle. What is Max-OT? Was was your calorie intake level during your bulk? Still heavy on the protein? Higher than 3500?

Max-OT is a routine developed by the supplement company AST. It's really an effective program IMO if you can read through all of their marketing that they put in throughout the program. It's really nothing new - it emphasizes low volume, high intensity, and basic compound free weight exercises. A typical Max-OT program will have you training each muscle group directly once per week. As I said in the previous post, my caloric intake over this past summer (mid may-present) was 3500 cals, although like I said I think I need to increase that because I have since gained more LBM. Protein had typically been 50% of my calories, although I am currently experimenting with lowering that somewhat to about 40-45%.

SpecialK
09-09-2004, 09:47 AM
TUESDAY - chest/abs

DB Bench - 6x80

BB Bench - 5x245, 3x250

Inc - 6x195, 4x200, 3x205

cable crunches - 12x50, 12x50, 12x55

swiss ball crunches - 8x22.5, 7x22.5

Another bad chest workout today. I thought I would try DB presses instead to change it up, but after the first set, I could tell my wrist wasn't going to take the twisting motion of moving the dumbells, so I went back to BB bench. I was very disappointed after this workout. I think my motivation to lift has gone down as well. Honestly I think it's time for me to take a week off. That's the one aspect of Max-OT I have not been following lately, as it has been about 3 months since I last took a week off.

SpecialK
09-09-2004, 09:50 AM
WEDNESDAY - back

Deadlift - 6x290, 6x295, 4x300

VGrip Pulldowns - 6x175, 5x180, 5x180, 4x180

My shortened back routine went alright today. I added 1 rep to deadlifts at 300 lbs. I probably could have done 1 more, but I am cautious on dl's and only like to to as many as I can in good form. I have definitely decided to take next week off, and then start up again with a totally new routine. I have been using this one since last september, so I think it's time to change things around a lot.

SpecialK
09-10-2004, 04:17 PM
THURSDAY - tris/shoulders

Close grip bench - 6x215, 4x220, 4x220

Dips - 9xBW+25, 9xBW+27.5

Tri Cable - 8x60, 8x65, 7x70

Another bad workout, I actually went down on close grip bench. I really think I should have taken a week off a month ago. Motivation has gone down as well.

SpecialK
09-10-2004, 04:18 PM
FRIDAY - bis

EZ bar curls - 6x110, 4x115

DB curls - 6x55, 6x55, 5x55

I had another bad workout, and went down on both curl exercises. I am definitely overtrained right now. I knew going in this was going to be a bad workout. Motivation was even lower today. I can't wait to take next week off and start with a brand new routine.

orbital
09-10-2004, 08:47 PM
Sounds like a good plan. 3 of 4 WO's being bad, I think the week off and then some change will do you good.

Beast
09-10-2004, 09:00 PM
What type of routine will you change to?

SpecialK
09-11-2004, 09:04 PM
It will still be a Max-OT routine, I will just change the muscle groupings and what days I do them on. Right now I'm thinking about a chest/tri, back/bi, shoulders/traps, legs, and abs/calves/forearms split. I took that one from ASTs website, they have a big list of sample workouts there. I'll just take that split and pick the lifts I like best.

SpecialK
09-20-2004, 05:36 PM
After a week's rest, I've started up again with a different routine:

MONDAY - shoulders/traps

Seated Military Press: 6x135, 6x135 (after warm up sets)

Standing DB Side Raises: 8x20, 8x20

Seated Bent Over Rear Delt Raises: 8x15, 8x15

Shrugs: 6x225, 6x225, 6x225 (after warm up sets)

I could've easily gone heavier on all lifts, but since it's my week back from a break, I went a little easier to get back into things. That's what it says to do in the program. I am starting this week with 4k cals/day, increasing as necessary, shooting for a 50/15/35 p/f/c ratio, or as close as I can get to it. Weight today was 196, although I sweated a lot during the workout so I'm probably still about where I was when I started this journal, 198-200.

The rear delt raises felt kind of weird because I had never done them before. The DB side raises hurt my right wrist at first, but then I used the inzer wraps I bought and that problem went away. Overall a good workout although I didn't set any new records.

SpecialK
09-21-2004, 11:34 AM
TUESDAY - legs

This split is kind of strange because it has calves worked on a separate day from quads and hams. Anyway, here is what I did today:

Squats - 6x250, 6x250, 6x250 (after warmup sets)

BB Lunges - 6x115, 6x115

SLDL - 6x175, 6x175 (after warmup sets)

Again, I was trying to pick a weight that wasn't too easy, but not the max I would be capable of. Strength on squats always seems to take a noticeable drop after a week off, but it should be back within a couple weeks.

There was an annoying pain in the inside part of my left quad. I have had this for several weeks now, although it doesn't seem to get any worse. It mostly goes away after I do my warmup sets.

Beast
09-21-2004, 06:24 PM
Hey K do you have a link to those Inzer wraps? My wrists are starting to bother me.

SpecialK
09-22-2004, 07:56 PM
WEDNESDAY - Back/Biceps

Deadlifts: 6x275, 6x275

Barbell Rows: 6x170, 5x170

Cable Rows: 6x160, 6x175

Barbell Curls: 6x115, 4x115

DB Curls: 5x55, 5x55

I went a little easy on the deadlifts today, but barbell rows were challenging. I wasn't sure how much to start with since I haven't done them in over a month because of my wrist injury. Thanks to the inzer straps again I was able to do all lifts with no pain today. The workout felt long to me, mainly because I am not used to doing another muscle group with my back. Overall my results today were about what I would have expected them to be.

Beast - you can get the wrist wraps at www.inzernet.com
They are called Iron Wrist Wraps and are listed under the power wraps category.

Beast
09-22-2004, 08:55 PM
Thanks. Your curls are looking strong.

SpecialK
09-23-2004, 09:09 PM
THURSDAY - chest/tris

Bench: 6x225, 6x225

Incline: 6x190, 5x190

Dips: 8xBW+25, 6xBW+25

Skull Crushers: 6x75, 5x80

Cable Pressdowns: 6x65, 5x60

Chest strength was way down, as it has always been the week after a break. Everything was about what I expected it to be. If I reinjure my elbow doing skulls, then I will replace it with close grip bench. Weight was 195 today. I will probably add another 200 cals/day starting next week.

SpecialK
09-24-2004, 05:51 PM
FRIDAY - calves/abs/forearms

This is kind of an odd split, as it mainly focuses on isolation movements, although the ab exercises are definitely necessary.

Cable Crunches: 12x50, 12x50, 10x50

Weighted Swiss Ball crunches: 8x20, 6x20

Seated Calf Raises: 4 sets of 8x4 plates + 10

Seated Forearm Curls: 7x105, 7x105

No surprises today, although those seated forearm curls really put a lot of pressure on my wrists. I have to stretch them for awhile between sets to make them feel normal again.

Beast
09-24-2004, 06:13 PM
I worked out today, too. When were you there?

SpecialK
09-25-2004, 01:12 AM
I actually went to rolfs today. I usually only go to the rock when I do my back workout because I hog the power rack and they have 2, but rolfs only has 1. One thing that annoys me about the rock though is that their row and lat pulldown machines go up 15 lbs. at a time. I tried pinning a 10 lb plate to the weight stack one time but it wouldn't hold. What do you do? Do you just add 15 lbs at a time when you want to increase the weight?

Beast
09-25-2004, 09:17 PM
What do you do? Do you just add 15 lbs at a time when you want to increase the weight?
Yep. :) Has worked well so far.

SpecialK
09-27-2004, 05:49 PM
WEEK 2

MONDAY - SHOULDERS/TRAPS

Seated Military Press: 6x145, 6x150

DBSR: 8x20, 8x25

Seated DB rear delt raises: 7x20, 7x20

Shrugs: 6x235, 6x245, 6x250

I actually set a PR on military press today (I like the way you format the PRs, Beast ;) ), and with the exception of last week, I haven't done them since last June. Maybe the seat I am using just puts me in a more favorable postion than the one I was using last summer, or maybe direct shoulder work wasn't necessary. If that was the case, then thanks to ExtremeAnabolic for suggesting that I take out all direct shoulder work from my routine for a time period.

I have increased the cals to 4200/day now, while still keeping the same ratios (p/f/c: 50/35/15, give or take 5%). I am still weighing in at 195 PWO, WTF? I am tempted to keep raising the cals until I start gaining fat, then backing down by 100-200 cals, but I'm not sure yet. I have a super fast metabolism and have so far been able to gain muscle without fat, and I'd like to keep it that way, lol...

SpecialK
09-28-2004, 05:16 PM
TUESDAY - legs

Squat: 6x250, 6x250, 6x250

Lunges: 6x120/leg, 6x120/leg

SLDL: 6x185, 6x185

Today's workout was a POS, I didn't make any progress at all on squats. I don't know if I just wasn't focused enough or what but the squats just didn't "feel right" while I was warming up. I still had the pain in my inner left quad but again, it didn't really hinder my lifting. Weight was 195.

Beast
09-28-2004, 08:32 PM
7 days...

hahaha

SpecialK
09-29-2004, 06:58 PM
WEDNESDAY - Back/Bis

DL: 6x285, 6x290

Barbell Rows: 6x170, 6x170

Cable Rows: 6x175, 5x190

Barbell Curls: 6x115, 4x120

Dumbell Curls: 6x55, 6x55

Today was much better than yesterday, although I only added 1 rep on barbell rows, which was disappointing. Curls went up a noticeable amount though. Concentration was much better today than it was yesterday. I find I can focus much better in the gym when I go alone as opposed to with a group of friends. My legs were sore today, which is odd for me. Usually I am only sore the first week after a day off.

wt: 195

SpecialK
09-30-2004, 08:41 PM
THURSDAY - Chest/tris

Bench: 6x230, 6x235

Incline: 6x190, 4x195

Dips: 9xBW+30, 7xBW+35

Tri Ext: 10x75, 5x85

Cable Pressdowns: 6x60, 6x60

I am gradually gaining my strength back on bench. Dips felt really good today. I think I take some of the pressure off my elbows on tricep extensions when I angle them out more. Regular diet got screwed up somewhat today because for breakfast I had this executive meeting for one of my classes where we had breakfast with executives from various companies, and the breakfast was eggs, sausage, hash browns, etc.. good stuff but high in fat. Oh well, it probably won't affect me too much in the long run.

Doing a butterfly stretch seems to help that sore muscle in my leg.

wt: 195

SpecialK
10-01-2004, 07:17 PM
FRIDAY - ABS/CALVES/FOREARMS

Cable Crunches: 12x50, 12x50, 12x50

Swiss Ball Crunches: 10x20, 8x22.5

Seated Calf Raises: 8x4 plates + 15, 7x4 plates + 17.5, 7x4 plates + 20, 6x4 plates + 22.5

Standing Forearm Curls (behind the back): 12x115, 10x120, 9x125

Cable crunches felt awkward today. Calf raises went well though. I like the standing forearm curls better than the seated ones. The range of motion isn't quite as good, but there is no pain on my wrists when I do them. Seated wrist curls hurt my wrists pretty bad.

BIG C
10-01-2004, 08:31 PM
Nice workout!

SpecialK
10-04-2004, 04:23 PM
WEEK 3

MONDAY - SHOULDERS/TRAPS

Military Press: 6x150, 5x155

DB Side Raises: 8x25, 7x25

Standing Rear Delt Raises: 8x20, 8x20

Shrugs: 6x245, 6x250, 5x250

Today was a good workout. I made some good progress on military press. Side raises are getting back to where they used to be. Standing rear delt raises could've been heavier, but I'm still getting used to the movement so I stayed at 20s for today. I actually switched from seated to standing because I can get a better ROM when I'm standing and bent over, like doing a row. Shrugs went well too. I basically tied my best shrug workout today, although my grip is now beginning to give out at the same time as my traps do. It used to be my grip never started to give out before my traps. Looks like I may have to start using the straps I bought over a year ago and have never used since, although I still can't figure out how to get a good grip on the 2nd one once the first one is already in place...

Weight was 197, although that is probably because today was significantly colder than last week so I probably didn't lose much if anything from sweating, even during my workout. I'll leave the cals at 4200/day for now.

BIG C
10-06-2004, 04:42 AM
Good shoulder session :thumbup:

SpecialK
10-06-2004, 01:58 PM
TUESDAY - LEGS

Squat: 6x250, 6x255, 6x260

BB Lunges: 6x125/leg, 6x125/leg

SLDL: 6x185, 6x185

Finally a good leg session. Strength is increasing, and I probably could've gone a little bit heavier today. Form on lunges could've been a little bit better, but I will still probably increase the weight next week. Weight was 195, although I sweated a lot during the workout, so that probably had some effect on that.

SpecialK
10-06-2004, 05:54 PM
WEDNESDAY - Back/Bis

Deadlift: 6x290, 6x295

Barbell Rows: 6x170, 5x175

Cable Rows: 6x190, 6x190

Barbell Curls: 6x120, 4x120

Dumbell Curls: 6x55, 4x60

Overall this workout went well and I made some improvements over last week, although I still have not beat my PRs in deadlift, rows, or dumbell curls yet. Admittedly though, part of that is due to the fact I didn't do rows or curls for about a month when I hurt my wrist. My back felt kind of uncomfortable after deadlifts; I need to remember to keep my back straighter when I do them. Legs were sore again from yesterday, which surprised me. Usually I am only sore after the first week back from a break.

SpecialK
10-08-2004, 10:16 AM
THURSDAY - chest/tris

Bench: 6x235, 5x240

Incline: 6x190, 5x195

Dips: 8xBW+35, 6xBW+40

Tri Ext: 6x80, 5x85

Tri Cable: 6x60, 5x70

Another crappy workout. I'm still short of where I was on bench and incline in early August. Dips went up, although I haven't really done them before so I'm sure I could've done more on those too if I had been doing them back when my bench workouts were in the 245-250 range. The tricep extensions haven't hurt my elbows, yet. I'll be increasing the cals to 4400 next week.

SpecialK
10-08-2004, 04:53 PM
FRIDAY - abs/calves/forearms

Seated Calf Raises: 8x4 plates+17.5, 8x4 plates + 20, 7x4 plates + 22.5, 7x4 plates + 25

Cable Crunches: 12x50, 12x50, 8x60

Swiss Ball Crunches: 6x25, 8x25

Wrist Curls: 8x135, 8x135, 7x135, 7x135

I made progress on seated calf raises, and some slight progress on cable crunches and swiss ball crunches. Not a bad workout, but this isn't exactly the most important one either. Weight was 199 before workout, and 198 afterward. That is very strange, as I didn't eat or drink much more today than any other day this week.

SpecialK
10-11-2004, 05:43 PM
WEEK 4

MONDAY - Shoulders/Traps

Seated Military Press: 6x155, 4x160

DB side raises: 8x25, 8x25

Rear Delt Raises: 8x20, 8x25

Shrugs: 6x250, 5x250, 4x250

Today was another good shoulder workout. Shrugs were a little heavy, and I definitely need to start using straps on those. Weight was 199 preworkout. I'm having second thoughts about increasing to 4400 cals/day now. I think I'll just leave it at 4200 for now.

SpecialK
10-12-2004, 06:49 PM
TUESDAY - LEGS

Squat: 6x255, 6x260, 6x265

BB Lunges: 6x125, 6x130

Ham Curl Machine: 6x120, 6x130

I'm still making progress on squats, trying to get back to where I was before I took the week off. Lunges are progressing nicely, although I need to watch my form and make sure I don't add weight too fast. My back was not feeling good today so I substituted the lying ham curls for SLDL. I know it's not a Max-OT move, but I don't want to hurt my back anymore and I think my hams are getting a good workout between the lunges and ham curls. Again I know it's not ideal but I don't want to injure my back.

SpecialK
10-13-2004, 05:45 PM
WEDNESDAY - Back/Bis

Deadlift: 6x290, 5x295

Barbell Rows: 6x170, 6x175

Cable Rows: 5x205, 4x205

Barbell Curls: 6x120, 4x120

Standing DB Curls: 6x55, 5x60

Deadlifts were a disaster today. My back had been bothering me a little bit since when I did DLs last week, but it felt fine this morning so I went ahead and did DLs again. I'm not quite sure what was going wrong, but every time I brought the bar down, it would be angled one way or another and it kept drifting toward the right until it finally hit the bottom bar of the power rack's frame on the 5th rep at 295, and that is when I quit. I guess I need to focus on my form more, but on the other hand I dont want to hurt my back either. There was a slight improvement on rows, no improvement on barbell curls, although I was able to squeeze one more rep out on DB curls at 60 lbs. Weight was 198 pre-workout.

SpecialK
10-15-2004, 01:08 AM
THURSDAY - Chest/Tris

Bench: 6x240, 5x245

Incline: 6x195, 5x200

Dips: 8xBW+40, 6xBW+45

Tricep Extensions: 6x85, 5x85

Cable Pressdowns: 5x70, 5x70

Overall a good workout. My chest strength is starting to get back to where it was before it all went downhill. Hopefully the trend will continue.

BIG C
10-15-2004, 09:49 AM
Great Shest/Tri session Bro!

SpecialK
10-15-2004, 07:15 PM
FRIDAY - abs/calves/forearms

Seated Calf Raises: 8x4 plates + 20, 8x4 plates + 22.5, 6x4 plates + 25, 6x4 plates + 25

Cable Crunches: 12x50, 12x50, 7x60

Swiss Ball Crunches: 10x25, 6x30

Standing Wrist Curls: 8x135, 6x145

Today was decent. I would've liked to see more of an improvement with abs though. Weight was 200 pre-workout.

SpecialK
10-18-2004, 10:02 PM
WEEK 5

MONDAY - Shoulders/Traps

Seated Military Press: 6x155, 5x160

DB Side Raises: 8x25, 6x30

Standing Rear Delt Raises: 8x25, 8x30

Shrugs: 6x250, 6x250, 5x250

Today was a good workout. My back came off the chair a bit on my last military press rep at 160, so I'll stay at that weight next week and try to improve my form a bit more. I am really stuck on shrugs, and the extra 2 reps did not come easily at all.

SpecialK
10-19-2004, 05:22 PM
TUESDAY - LEGS

Squat: 6x260, 6x265, 4x265

Lunges: 6x130, 6x130

Ham Curls: 6x120, 6x125

Squats felt really good today except for the last rep of the 2nd set. I started leaning backward as I was on the ascending portion of the movement so then I leaned foward to compensate. I leaned too far foward, and ended up finishing the move with what must have been a good morning instead of a squat, which put some strain on my low back. Ham curls were less than last time because I worked out at a different gym today (at home from school on fall break) and their machine wasn't as good as the one at my school's gym. Oh well, at least I finished the workout in 45 minutes today, as I got no competition for the power rack.

SpecialK
10-20-2004, 07:25 PM
WEDNESDAY - Back/Bis

Deadlift: 6x290, 6x300, 6x305

BB Rows: 6x175, 5x180

Lat Pulldowns: 6x130, 5x130

Barbell Curls: 6x120, 5x120

DB Curls: 6x55, 5x60

Today was a good workout. I finally broke my deadlift PR and realized that chalk makes it so much easier to grip the bar. I had never used it before but this big guy let me work in with him and suggested I try it. The workout lasted way longer than usual, nearly 2 hrs, but that was because I had to get a different bar twice when warming up for DLs because there was something wrong with the first two, they kept sliding around in my hands when I had heavy weight on there, which made it impossible to hold steady. Then the guy offered to let me work in, so I wasted more time unloading my bar. Oh well, I'm on fall break right now anyway..

SpecialK
10-21-2004, 09:36 PM
THURSDAY - Chest/Tri

Bench: 6x245, 3x250

Incline: 6x200, 4x205

Dips: 8xBW+45, 7xBW+50

Tri Ext: 5x85

Close Grip Bench: 6x185, 5x185

Bench was harder today because the gym I worked out at had real slick padding on the benches, making it easy to slide off, or at least it felt that way. The bar also kept rolling around in my hands. I ended up wasting a lot more energy than normal trying to stabilize myself, so that might have had something to do with it. I also worked out right after taking the GRE, which kind of burnt me out mentally, so that might have had an effect too. It wasn't too bad of a workout though.

I did 1 set of tricep extensions and decided I had had it with them and went back to close grip bench. It was significantly less weight than I was doing on them last summer, but that makes sense because now I am doing them on the same day as bench, whereas before I did them on a separate day.

SpecialK
10-23-2004, 01:10 AM
FRIDAY - no workout

I missed today because I was late getting back to school and the gym closed early because of fall break schedule. I missed the least important one of the week, but this is only the second time in a year I have missed a scheduled workout. Diet today sucked too because I ate lunch at the airport (mc d's, yummm) and dinner was pizza. Breakfast was good but that was the only good food I ate today. Maybe I will try and work abs and calves in this weekend or something.

ryuage
10-23-2004, 05:16 AM
everything looking good up in here specialk

SpecialK
10-25-2004, 11:27 PM
WEEK 6

MONDAY - Shoulders/Traps

Seated Military Press: 6x155, 5x160

Standing DB Side Raises: 8x25, 6x30

Rear Delt Raises: 8x30, 8x30

Shrugs: 6x250, 6x250, 6x250

I almost got a 6th rep on military press at 160, I will start with that weight next week. Also straps make a huge difference on shrugs. I only used them on the 3rd set, but I'll start using them on all sets now. Maybe that will help get me over this plateau. Also I will be increasing the cals to 4400 this week.

SpecialK
10-26-2004, 05:22 PM
TUESDAY - Legs

Squat: 6x260, 6x265, 6x270

Lunges: 6x130, 6x135

Ham Curl Machine: 10x130, 6x140

Today was a good workout. By next week I should be setting new records on my squats. It's taking me too long to get back to where I was because I started out too low after my week off.

ryuage
10-27-2004, 05:47 AM
:thumbup: great workout, im sure youll be hitting those pr's next week

SpecialK
10-27-2004, 08:55 PM
WEDNESDAY - Back/Bis

Deadlift: 6x305, 6x310

Barbell Rows: 6x180, 5x180

Cable Rows: 6x205, 4x205

Barbell Curls: 6x120, 4x125

DB Curls: 6x60, 4x60

Another good deadlift day. I should be up to 3 wheels next week with no problem. Barbell rows are finally back to where they were before I hurt my wrist. With luck I can PR in those next week too. I really started out too low after my week off. I'll have to remember that for my next 10 week Max-OT cycle. No improvements on cable rows, although I really don't like them too much. I think I'll stick to pullups and lat pulldowns from now on. Preworkout weight was 195. I felt real "small" today, not sure what I ate or didn't eat to cause that, but my preworkout weight confirmed the feeling...

ryuage
10-28-2004, 06:26 AM
nice deads special... what kinda stance you using for them?

SpecialK
10-28-2004, 10:42 PM
THURSDAY - Chest/Tris

Bench: 5x245, 2x250

Incline: 6x200, 4x205

Dips: 8xBW+50, 6xBW+55

Close Grip Bench: 6x185, 4x190

Tri Cable Pressdown: 8x70, 6x70

Well today was another crap bench day. This is almost exactly where I was last summer when it went down, arrrrgh, what is it with me and bench? I can almost always make progress on deads, squats have been coming along nicely, but bench is the most erratic lift I do. It's like the planets have to be in alignment for me to have a good bench workout, sheesh...

ryuage: I do standard deads, my feet are slightly narrower than shoulder width and my hands are just outside of my legs. I use an alternated grip.

SpecialK
10-29-2004, 07:00 PM
FRIDAY - abs/calves

Seated Calf Raises: 8x4 plates + 20, 8x4 plates + 25, 8x4plates + 27.5, 7x4 plates + 30

Cable Crunches: 12x50, 12x55, 9x55

Swiss Ball Crunches: 12x25, 10x25

I dropped the forearm curls because I really don't think they are necessary. My forearms seem to get worked plenty on my back/bi day. Preworkout weight was 200.

ryuage
10-30-2004, 08:31 AM
good call on the forearms :)

SpecialK
11-01-2004, 05:52 PM
WEEK 7

MONDAY - Shoulders/Traps

Military Press: 6x160, 4x165

DB Side Raises: 8x25, 6x30

Bent over rear delt raises: 8x30, 8x35

Shrugs: 6x250, 6x255, 6x260

Today was a good workout. Concentration was good because I was pissed at something else when I came into the gym today. The progress I made on shrugs may have been due to the straps I used. Preworkout weight was 201. I am currently at 4600 cals/day.

SpecialK
11-02-2004, 04:34 PM
TUESDAY - Legs

Squat: 6x265, 6x270, 5x275

Lunges: 6x135/leg, 6x135/leg

Ham Curls: 8x140, 8x140

Today I tied my best squat workout ever. I was hoping to beat it, but I went to failure and gave it everything I had. Oh well, maybe next time. I still made some progress on lunges and ham curls. Preworkout weight was 200. My left inner quad was bothering me during my warmup sets again, although it went away by the time I got to the working sets. It also bothered me a little bit on lunges.

SpecialK
11-03-2004, 09:59 PM
WEDNESDAY - Back/Bis

Deadlift: 6x310, 6x315

Barbell Rows: 6x180, 6x180

Pullups: 6xBW, 6xBW

Barbell Curls: 6x120, 3x125

I played basketball for a little while before my workout today, which probably took some of my energy but not a whole lot. I switched cable rows for pullups because I like them a lot better and my wrist is finally good enough to do them. Actually it was probably good enough awhile back but I didn't want to reinjure it. It seemed to take something away from my curls though. I didn't even do dumbell curls today because I was dead after the barbell ones and pullups, and I was running behind tonight and had a lot of other crap to do. Pullups have always been a weak point for me. Actually I think lats in general have always been one of my weaker muscle groups.

SpecialK
11-04-2004, 06:02 PM
Thursday - Chest/Tris

Bench: 4x245, 2x245

Incline: 6x200, 4x205

Dips: 8xBW+55, 6xBW+60

Close Grip Bench: 6x185, 4x190

Tri Cable Pressdown: 8x70, 7x70

Looks like my bench is still dropping. How low will it go? I think lack of sleep might have something to do with it, as the last 2 nights I have been getting less sleep than I am used to, and I can definitely tell during the day when I am about to fall asleep sitting up. Preworkout weight was 201.

SpecialK
11-08-2004, 06:36 PM
FRIDAY - abs/calves

Seated Calf Raises: 8x4 plates+25, 7x4 plates+30, 7x4 plates+30, 6x4 plates+35

Cable Crunches: 12x55, 12x55, 11x55

Swiss Ball Crunches: 12x25, 10x25

SpecialK
11-08-2004, 06:40 PM
WEEK 8

MONDAY - Shoulders/Traps

Seated Military Press: 6x160, 3x165

DB Side Raises: 8x25, 6x30

Rear Delt Raises: 8x30, 8x35

Shrugs: 6x260, 6x270, 6x275

I went down by 1 rep on military press, which surprised me. I really don't know why. Maybe playing basketball hurt my recovery, or maybe it was the lack of sleep. One of my friends suggested that my current plateau may be due to not eating enough carbs. Right now my p/c/f breakdown is 50%/35%/15%. He said carbs should be closer to 60%. I think I will try something like that for the remaining weeks of this program and see what happens. Preworkout weight was 202.

Beast
11-08-2004, 10:17 PM
Who is your friend?

SpecialK
11-09-2004, 04:41 PM
Tuesday - Legs

Squat: 6x265, 6x270, 6x275

BB Lunges: 6x135, 6x135

Ham Curls: 8x140, 7x150

I finally made progress on squats. It was only 1 rep, but oh well. I had the strength to go heavier on lunges, but the form just wasn't there today so I stayed at 135 to be safe. Today starts my experiment with p/f/c 40/40/20, or maybe even more carbs. Preworkout weight was 201.

Beast: It was Joey, his friend Austin, and their friend Mitchell (not sure if that was his first name or last name, he's on the football team). Sorry I don't have last names. Joey works at the rock but always works out at rolfs.

SpecialK
11-10-2004, 08:09 PM
Wednesday - Back/Bis

Deadlift: 6x310, 6x315

BB Rows: 6x180, 5x185

Pullups: 6xBW, 6xBW

BB Curls: 6x125, 4x125

DB Curls: 6x55, 6x55

Today wasn't bad, I didn't add weight to deadlifts because my form was questionable on the last 3 or so last week, so I decided to play it safe. My grip is almost about to give out by the time I get to the last rep. I had a slight improvement on rows. Pullups were the same, although I will try to add weight next week. BB and DB curls suffered because pullups use more bi than the cable rows I replaced them with. Preworkout weight was 200.

SpecialK
11-11-2004, 11:45 PM
Thursday - Chest/Tris

Bench: 6x245, 4x250

Incline: 6x200, 5x205

Dips: 8xBW+60, 6xBW+60

Close Grip Bench: 6x185, 4x190

Tri Cable Pressdowns: 8x70, 6x75

Finally, a good chest workout. I'm not really sure what I did to improve this week, except maybe get more sleep. I think my form was better this week, I really kept a good arch in my back, which helped. Hopefully this trend will continue.

Beast
11-12-2004, 12:17 AM
Chest day looks strong, man.

SpecialK
11-12-2004, 06:23 PM
FRIDAY - calves/abs

Seated Calf Raises: 8x4p+30, 7x4p+30, 7x4p+30, 7x4p+35

Cable Crunches: 12x55, 12x55, 12x60

Swiss Ball: 12x25, 12x25

Not a bad day, although intensity could've been better. Diet hasn't been so good this week. Today at lunch I almost got sick for some odd reason so I didn't eat half of my food. Other days I don't think I ate enough.

ryuage
11-13-2004, 04:48 AM
you need to force feed yourself :)

SpecialK
11-15-2004, 10:36 PM
WEEK 9

MONDAY - Shoulders/Traps

Seated Military Press: 6x160, 4x165

DB Side Raises: 8x25, 6x30

Rear Delt Raises: 8x35, 8x35

Shrugs: 6x270, 6x275, 6x275

Nothing spectacular today, just a small improvement in rear delt raises and shrugs. Preworkout weight was 205, although I have increased the size of my mid-afternoon meal so that may have something to do with it.

SpecialK
11-16-2004, 09:29 PM
TUESDAY - Legs

Squat: 6x265, 6x270, 4x275

Lunges: 6x135, 6x135

Ham Curl Machine: 8x150, 7x150

Today wasn't good. I felt very tired all day and especially during my workout, even though I got 7 hours of sleep last night, which is usually enough. I was dehydrated shortly into the workout, and I know I didn't drink enough water today. Also I had been stressed out about grad school apps all day, so that probably had an effect also. Preworkout weight was 203.

SpecialK
11-17-2004, 10:35 PM
WEDNESDAY - Back/Bis

Deadlift: 6x310, 6x315

BB Rows: 6x180, 6x185

Pullups: 6xBW, 6xBW

BB Curls: 4x120

I worked out very late tonight because I have been extremely busy rushing to get all of my grad school application materials finished, and had another long meeting during my usual workout time. The workout wasn't bad, but I couldn't finish barbell curls because of a case of forearm tendonitis. I think next week will be a good week to take off. The gym will be closed anyway for thanksgiving for at least 2 days out of the week.

SpecialK
11-18-2004, 07:49 PM
THURSDAY - Chest/Tris

Bench: 6x245, 4x250

Incline: 6x205, 4x205

Dips: 7xBW+60, 5xBW+60

Close Grip Bench: 6x185, 4x185

Preworkout weight was 206, which probably explains why the dips are lower than last week, when I was 201. I didn't really gain any weight; what I think happened was that I ate a very late lunch, and the food was probably still sitting in my stomach or something. I need to start recording my BW for the dips instead of just putting "BW", so I really tell if I am making progress or not.

SpecialK
11-24-2004, 07:40 PM
FRIDAY - Abs Calves

Seated Calf Raise: 8x4 plates + 30, 8x4 plates + 35, 7x4 plates + 40, 7x4 plates + 40

Cable Crunches: 12x55, 12x60, 12x60

Swiss Ball: 12x25, 8x30

This entry is a bit late because I took the week off. I will start again next monday with more or less the same routine. This particular workout showed some improvement over last week.

SpecialK
11-29-2004, 03:48 PM
WEEK 1

MONDAY - Shoulders/Traps

Seated Military Press: 6x155, 5x160

DB Side Raises: 8x25, 6x30

Standing Rear Delt Raises: 8x35, 7x40

Shrugs: 6x275, 6x275, 6x275

For a first workout after a weeklong break, this one was pretty good. I expected to lose a ton of strength on military press, but actually I think I didn't lose anything. I dropped 5 lbs from my previous workout in anticipation of lost strength, but suprisingly I could've probably picked up right where I left off. I started going a little too fast on the last couple reps of the 2nd set and sort of lost control of my 6th rep, which is why I didn't count it. I lost nothing on the DB exercises, and actually had my best shrug workout ever. Things are off to a good start. Preworkout weight was 208, although I worked out less than an hour after my mid-afternoon meal, so that was part of the weight increase.

Cals are starting at 5k/day, with a 50/30/20 c/p/f ratio. I am increasing the carbs and decreasing the protein because I suspect I wasn't consuming enough carbs to provide fuel for my workouts.

ryuage
11-29-2004, 03:49 PM
rest does a body good

SpecialK
11-30-2004, 03:51 PM
TUESDAY - Legs

Squat: 6x265, 6x265, 6x265

Leg Press: 6x4 plates + 25, 6x4 plates + 30, 6x4 plates + 35

Ham Curl Machine: 8x150, 7x150

Again I overestimated how much strength I lost over the week off. Squats were challenging, but I probably could've gone 5 lbs heavier on the last set. Leg press could've also been heavier, although the last 2 sets were done at a different seat position, so that may have been part of the reason. Ham curls were unchanged from last workout. Overall another good workout. If this cycle of Max-OT workouts goes well, I may consider doing a cycle of M1T next year. Preworkout weight was 208.

SpecialK
12-01-2004, 04:29 PM
WEDNESDAY - Back/Bis

Deadlift: 6x315, 6x315

Barbell Rows: 6x180, 5x185

Pullups: 6xBW, 6xBW

Barbell Curls: 6x115, 5x115

DB Curls: 6x55, 6x55

Today was a good workout. I was actually stronger on deads this week than before I took off. I'll definitely be going up to 320 next week. I lost a little bit on curls though. Preworkout weight was 206.

SpecialK
12-03-2004, 08:58 AM
THURSDAY - Chest/Tris

Bench: 6x240, 5x245

Incline: 6x200, 4x200

Dips: 7x207+55, 6x207+55

Close Grip Bench: 6x175, 6x180

Tri Vbar pulldowns: 8x90, 7x90

I lost a little more strength on chest than other muscle groups, which doesn't really surprise me. It wasn't nearly as much as I lost the last time I took a week off, though. I haven't set a PR in bench since last August, arrgh. I've been stuck at this 245-250 range the whole time. Preworkout weight was 207.

SpecialK
12-06-2004, 06:27 PM
MONDAY - Shoulders/Traps

Seated Military Press: 6x160, 5x165

DB Side Raises: 8x25, 7x30

Rear Delt Raises: 8x40, 7x40

Shrugs: 6x275, 6x280, 6x280

Today was good, a definite improvement over last week. I made progress on all lifts today. Preworkout weight was 210. Last week it fluctuated between 206-208. I hope I'm not gaining fat here. I'm an ecto, that's not supposed to happen....Maybe 5k cals/day is too many, although I don't look any fatter. Maybe it was just more water, who knows. I'll have to keep an eye on things. That M1T cycle is looking more and more tempting.. if not for all the crap I would have to buy to save my hair, I probably would be starting soon...

SpecialK
12-07-2004, 11:46 AM
Tuesday - Legs

Squat: 6x270, 6x270, 6x270

Leg Press: 6x5 plates/side, 6x5 plates+10/side

Ham Curls: 8x150, 6x155

Today was a good workout. I probably could've gone heavier on squats, but I wanted to work on form today, and made sure every rep was slow and in control. I felt really dehydrated because I worked out right after I woke up today (too much other crap going on today, I wanted to get the workout done early), but it didn't seem to affect me. Joints were also a bit stiff and my inner left quad was somewhat sore again, but again, it didn't really affect me. Preworkout weight was 208, that was after having eaten breakfast 30 min ago.

SpecialK
12-09-2004, 09:06 AM
WEDNESDAY - Back/Bis

Deadlift: 6x315, 6x320

Barbell Rows: 6x185, 5x185

Pullups: 7xBW, 6xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 4x60

Overall a good workout with some progress on all lifts. My form on barbell rows could have been better, so I will stick to the same weight next week. Pullups were improved but I think I was moving my legs too much. My low back was sore from squats or leg press yesterday. It was more of a joints type sore, not a muscle sore.

SpecialK
12-10-2004, 12:05 AM
THURSDAY - Chest/Tris

Bench: 6x245, 4x250

Incline: 6x200, 4x200

Dips: 8x209+55, 5x209+55

Close Grip Bench: 6x180, 4x185

Vgrip Tri cable pressdown: 6x95, 6x95

Although this workout was an improvement over last week, it was not as much of an improvement as all of my other workouts. Oh well, I guess I can't improve on everything every week. Preworkout weight was 209. It may be my imagination, but I think I'm starting to gain a bit of fat.

SpecialK
12-10-2004, 07:57 PM
Friday - Abs/Calves

Cable Crunches: 12x60, 12x60, 12x60

Swiss Ball Crunches: 12x25, 12x25

Seated Calf Raises: 8x4 plates+35, 8x4 plates+35, 8x4 plates+40, 8x4 plates+40

Today was a small improvement over last week. I tried to do weighted leg raises with a dumbbell but it felt like I was using too much of my legs and not enough of my lower abs. Preworkout weight was 208.

SpecialK
12-14-2004, 09:30 AM
WEEK 3

Monday - Shoulders/Traps

Military Press: 6x160, 5x165

DB Side Raises: 8x25, 7x30

Rear Delt Raises: 8x40, 8x40

Shrugs: 6x275, 6x275, 6x275

Today was a definite improvement over last week. I got the 5th rep of military press without any help, and will go up to 170 next week. Not much improvement on anything else though. Shrugs actually went down because I forgot to write down how much weight I used last week. I probably should keep it there for awhile though, because my ROM was starting to go down. I was probably adding weight too fast. Preworkout weight was 209.5.

SpecialK
12-14-2004, 05:29 PM
Tuesday - Legs

Squat: 6x275, 6x275, 6x275

BB Lunges: 6x135, 6x135

Ham Curls: 8x150, 8x150

Today was an excellent squat workout. It was a PR workout and all reps were done slow and in control. I had to do BB lunges instead of leg press today because the leg press machine was broken. I found that I have the most problems with lunges when I hesitate before the lunge. It goes alot smoother when I just take a giant step and don't think so much about it. It's like worrying about messing up and being cautious is more dangerous than just going for it. My lower back was cramped or something after doing squats, which meant I had to rest longer between sets than usual on BB lunges. Preworkout weight was 210.

SpecialK
12-15-2004, 07:24 PM
Wednesday - Back/Bis

Deadlift: 6x320, 6x320

Barbell Rows: 6x185, 5x185

Pullups: 7xBW, 7xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 5x60

Today was a slight improvement over last week. My concentration could've been better, and I definitely should've drank more water. I only had about a quart and a half all day. Usually by the time I work out I've had at least a gallon. I used chalk today and it definitely helped on the deadlifts. Preworkout weight was 207.5.

SpecialK
12-16-2004, 08:04 PM
Thursday - Chest/Tris/Abs/Calves

Bench: 6x245, 4x250

Incline: 6x200, 5x205

Dips: 8x210.5+55, 7x210.5+55

Vgrip Tri cable pressdowns: 8x90, 6x90

Seated Calf Raises: 8x4 plates+40, 8x4 plates+40, 7x4 plates+40, 7x4 plates+40

Cable Crunches: 12x60, 12x60, 10x65

Swiss Ball Crunches: 12x25, 8x25

I had to combine thursday's and friday's workouts because I'm going to be traveling tomorrow and won't have time for a workout. Overall things went well, although I still was unable to add any weight to bench. The 6x245 felt easier than last week, but not easy enough to get a 5th rep at 250 on the 2nd set. Swiss ball went down from last week. The only possible explanation I can think of is that since I did it on the same day as bench and tris my abs were used as a stabilizer for other stuff and were more fatigued than usual, but that's just a guess. Preworkout weight was 210.5.

SpecialK
12-20-2004, 06:01 PM
WEEK 4

Monday: Shoulders/Traps

Seated Military Press: 4x165, 2x165

DB Side Raises: 8x25, 8x30

Rear Delt Raises: 8x40, 8x40

Shrugs: 6x275, 6x280, 6x280

Last Week's Numbers:

Military Press: 6x160, 5x165

DB Side Raises: 8x25, 7x30

Rear Delt Raises: 8x40, 8x40

Shrugs: 6x275, 6x275, 6x275

Military press was a disaster. On the first set, I just didn't have enough energy to complete more than 4 reps. On the second set, 2nd rep, I hit the rack with the bar on the way down, which totally screwed everything up and I had to quit. I blame the poor strength on military press on the swimming I did last night. It really fatigued my arms, and I guess they didn't quite recover enough for a shoulder workout. Guess I won't be swimming like that again for awhile.

I also started my M1T cycle today. It's just 10mg ED for 4 weeks, followed by 4 weeks of nolva, 40/40/20/20. It's off to a bad start, but it's only been 1 day. I don't even expect to notice a difference until next week at the earliest, based on what I've read on the forums. I'm going to put the previous week's lifts next to the current ones while I'm on this cycle for easy comparison. Hopefully I can make some good gains. I really didn't notice anything different today as far as mood or other side effects go, but then again it's only been one day. Weight right after I woke up was 208.

SpecialK
12-21-2004, 06:02 PM
TUESDAY: Legs

Squats: 6x280, 6x280, 4x280

BB Lunges: 6x135/leg, 6x135/leg

Ham Curls: 8x110, 7x125, 6x125

Last Week's Numbers:

Squats: 6x275, 6x275, 6x275

BB Lunges: 6x135/leg, 6x135/leg

Squats were up today, but nothing that can't be attributed to natural gains. I need to stop worrying about the M1T and just give it some time. I might have been able to go heavier on lunges, but I'm trying to play it safe with those. One wrong move could result in a bad ankle injury. I also did some ham curls, but I am at a different gym and the machines are entirely different, so the weights aren't really comparable. I just did a few sets with a challenging weight. Weight this morning was 209, up 1 pound from yesterday, which could be attributed to any number of factors besides the M1T. Yes, I'm a skeptic when it comes to PH's.

SpecialK
12-22-2004, 06:31 PM
WEDNESDAY - Back/Bis

Deadlift: 6x320, 6x325

Barbell Rows: 6x185, 6x185

Pullups: 8xBW, 6xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 6x60

Last Weeks Numbers:

Deadlift: 6x315, 6x320

Barbell Rows: 6x185, 5x185

Pullups: 8xBW, 6xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 5x60


My low back felt very uncomfortable the entire workout, starting with my first warmup set of deads. I don't really know how to describe it, it's not really pain, but just very uncomfortable. I had to rest a long time between some sets. On the other hand, I saw some nice increases in every lift except barbell curls, but even those felt easier than last week, I just didn't have enough left to get any extra reps. Also barbell rows don't look much more impressive than last week, but my form was a lot better. Weight this morning was 212. Hmm, a 3 lb increase from yesterday morning. Could be due to the M1T, then again I did eat a really late meal last night, so maybe it was that.

SpecialK
12-23-2004, 06:06 PM
THURSDAY: Chest/Tris

Bench: 6x245, 5x250

Incline: 6x205, 4x210

Dips: 8xBW+55, 6xBW+60

Close Grip Bench: 6x185, 4x190

Tri Cable: 8x140, 7x145

Last Week's Numbers:

Bench: 6x245, 4x250

Incline: 6x200, 5x205

Dips: 8xBW+55, 7xBW+55

Tri Cable not comparable because the machines are different

Some nice strength increases today, but again, nothing that couldn't be attributed to normal progression. The only odd thing is that I was 215 when I woke up today. The M1T is definitely doing something. Also the boys have shrunk already, which bothers me just a little bit, even though I know they will return after I run post cycle therapy...

Coke
12-24-2004, 05:17 AM
This is such a nice and clean journal I almost did not reply...I think you are doing great - like the sessions SpecialK!!

SpecialK
12-24-2004, 01:47 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x4 plates+35, 7x4 plates+35, 7x4 plates+35, 6x4 plates+35

Cable Crunches: 12x80, 12x80, 12x80

Swiss Ball Crunches: 11x25, 8x25

Last week's numbers not posted because the equipment was different. Well I guess the swiss ball crunches are the same, but they actually went down this week, hmmm...

Today I weighed 217, this is crazy. I've gained 9 lbs in 5 days. I know it's probably all water, but I don't look bloated or anything. I'm just wondering why there have been no big strength increases.

CoCoa: thanks! Yea I try to keep my journal really nice and organized, it makes it much easier to go back and look at later.

SpecialK
12-27-2004, 05:28 PM
WEEK 5

Monday: Shoulders/Traps

Seated Military Press: 5x165, 3x165

DB Side Raises: 8x25, 8x30

Rear Delt Raises: 8x40, 6x45

Shrugs: 6x280, 6x280, 6x280

Last Week's Numbers:

Monday: Shoulders/Traps

Seated Military Press: 4x165, 2x165

DB Side Raises: 8x25, 8x30

Rear Delt Raises: 8x40, 8x40

Shrugs: 6x275, 6x280, 6x280

I've had it with the military press at this gym I'm at. They don't have a dedicated military press chair like my old gym did, so I was using the power rack plus a chair to do it. The only problem is that this setup is really awkward because the power rack is angled (hard to explain in words) which makes me waste a lot more energy balancing the weight than I did at my school's gym. I think I will do DB shoulders next week.

Weight this morning was 221.5. So I have gained 12.5 lbs in a week from the M1T, but no strength. Hmm, maybe I'll bump it up to 20mg ED if I see no significant gains tomorrow on leg day.

It's been so hard to eat dinner since I started this. I eat dinner about 1hr after my workout, and I have no appetite whatsoever, and today I felt really nauseous during dinner and almost threw up. Not good...

I normally don't have a huge appetite after I workout anyway, but this has been even worse.

SpecialK
12-28-2004, 05:58 PM
TUESDAY: Legs

Squat: 6x280, 6x280, 6x280

Some leg press sets and some ham curl sets, I wasn't strictly keeping track of the weight though

Last Week's Numbers:

Squat: 6x280, 6x280, 4x280

Squats felt good, but I developed a very uncomfortable feeling in my low back after my last set and had to rest a long time before attempting leg press. I felt very lethargic before the workout, and still have yet to experience a big strength boost from the M1T. I think I will start taking my M1T right before bed, maybe that way I can sleep through the lethargic feeling. Weight this morning was 219. I'm still debating whether or not to increase the dosage to 20mg ED since I still have yet to experience a big strength gain.

SpecialK
12-29-2004, 06:02 PM
WEDNESDAY: Back/Bis

Deadlift: 6x330, 6x335, 6x340

Barbell Rows: 6x185, 6x190

Pullups: 8xBW, 9xBW

Barbell Curls: 6x115, 4.5x120 (almost had that 5th one...)

DB Curls: 6x55, 6x60

Last Week's Numbers:

Deadlift: 6x320, 6x325

Barbell Rows: 6x185, 6x185

Pullups: 8xBW, 6xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 6x60

I made some good progress on deads, but whenever I do them, my lower back starts feeling extremely tight, which is very uncomfortable. It's not pain, it just feels like right along my waist, everything is extremely tight, like I need to be streched out on a rack or something. If I wait about 5 minutes without lifting, it goes away completely. It's also really tight when I first wake up, but after taking a hot shower and stretching it a bit it feels better. I'm not sure what's going on. Overall this workout took way too long because of me waiting around between lifts for this feeling to go away. Good progress on BB rows too, I probably could've gone heavier, but didn't want to sacrifice form. I almost had a 5th rep on barbell curls at 120, but just couldn't quite get it. 6x60 with DB curls didn't feel too bad though, I probably could've gotten 4x65. Pullups felt pretty good today too, and I have made good progress on those, considering I now weigh 219. Maybe these gains are due to the M1T. Either they are very good natural gains or very weak M1T gains. Weight this morning was 219.

HankScorpio
12-29-2004, 07:00 PM
Hi, I notice that your doing 3 sets of deads.. I"d suggest you do 5/6, there a bear but the gains you get from them are outstanding. I'm guessing you do them 1st in your workout.. I think thats the only way to go at it, get your prime lifts done 1st. About you waiting 5 min in between, don't feel even slightly bad about it. When you do the hard lifts, deads and squats, you need more of a recovery time, 5 min isn't bad at all. I havn't read all your stuff so I don't know how long you've been doing them.. but some of the discomfort will go away as long as you do your form right.. form is critical in that and squats.. "and remember" you have bad lifting days.. if you run into one on a deadlift day, go lighter then normal.. if you do all that your not likely to get hurt.. in 4 years of doing them.. I only had a problem my 1st month.. didn't get hurt.. but my body wasn't used to doing them.. now.. I work out up to 5 plates on each end on a good day.. so thats what.. 495.. for at most 4 reps.. and about the military.. Do em!! there's nothing better for sholders then a heavy military.. I"ve found if you get the bar above you.. arms locked.. look up then bring the bar down to chin level.. your elbows go slightly below 90 degrees.. and go no lower.. and keep the bar in front.. never behind the head.. you'll make very good gains off at least 5 sets going heavy.. make it so your last 3 sets are heavy so your getting from 5-3 reps each.. then start rating your gains by the year! This is a life time sport.. All my gains have been by only using mrp's, creatine, glutemine.. also if your getting stuck on bench.. do it 1st.. do 6-7 sets.. if you need a break down let me know, I'll be happy to give ya a workout that works for gains

Deadlift: 6x330, 6x335, 6x340

Barbell Rows: 6x185, 6x190

Pullups: 8xBW, 9xBW

Barbell Curls: 6x115, 4.5x120 (almost had that 5th one...)

DB Curls: 6x55, 6x60

Last Week's Numbers:

Deadlift: 6x320, 6x325

Barbell Rows: 6x185, 6x185

Pullups: 8xBW, 6xBW

Barbell Curls: 6x115, 4x120

DB Curls: 6x55, 6x60

I made some good progress on deads, but whenever I do them, my lower back starts feeling extremely tight, which is very uncomfortable. It's not pain, it just feels like right along my waist, everything is extremely tight, like I need to be streched out on a rack or something. If I wait about 5 minutes without lifting, it goes away completely. It's also really tight when I first wake up, but after taking a hot shower and stretching it a bit it feels better. I'm not sure what's going on. Overall this workout took way too long because of me waiting around between lifts for this feeling to go away. Good progress on BB rows too, I probably could've gone heavier, but didn't want to sacrifice form. I almost had a 5th rep on barbell curls at 120, but just couldn't quite get it. 6x60 with DB curls didn't feel too bad though, I probably could've gotten 4x65. Pullups felt pretty good today too, and I have made good progress on those, considering I now weigh 219. Maybe these gains are due to the M1T. Either they are very good natural gains or very weak M1T gains. Weight this morning was 219.[/QUOTE]

SpecialK
12-30-2004, 06:21 PM
THURSDAY: Chest/Tris

BB Bench: 6x245, 6x250

BB Incline: 6x205, 6x210

Dips: 8x220+55, 8x220+60

Close Grip Bench: 6x185, 6x190

Tri Cable Pressdown: 8x145, 8x150

Last Week's Numbers:

Bench: 6x245, 5x250

Incline: 6x205, 4x210

Dips: 8xBW+55, 6xBW+60

Close Grip Bench: 6x185, 4x190

Tri Cable: 8x140, 7x145

Today was a really good workout. I definitely felt stronger on all lifts. I could've gone a little heavier on bench and incline, but I do a low volume routine and didn't want to add more sets just to see how high I could go. Overall a good workout. Again, it's either really good natural gains, or somewhat weak M1T gains (from what I've read). I'm still debating whether or not to increase to 20mg ED. Also I'm having really annoying pains in my forearms right along the bone. I call them forearm shin splints and have got them before. Before they were only bothering me on BB curls, but now they hurt on bench, incline, and dips as well. Every other time they have gone away on their own and I haven't had to stop training or anything, but they sure are annoying. My back also felt somewhat uncomfortable after this workout, just really tight like yesterday. Weight was 220.


Argh, just about threw up my dinner again tonight. Its weird, the feeling comes out of nowhere, lasts a few minutes, then goes away completely.

HankScorpio: thanks for the advice. I don't know if I could manage 5-6 sets of deads, they're pretty intense, plus I've been doing great by just doing 2-3 sets per workout. I just started doing them a little over a year ago and at the time I was doing 135 lbs for sets of 6, now I'm up to 340. If my deadlift gains start to stagnate I might add a couple more sets, but I'm also hesitant because I don't want to hurt my back. I agree, military presses are great, it's just some gyms have special equipment that makes doing them really easy, but others like the one I'm at now don't have dedicated chairs/racks that are meant specifically for military press, so you have to use free chairs and a power rack, which makes it awkward.

Mic Soloist
12-30-2004, 06:59 PM
Damn


great strength on all of those. The dips and inclines were really nice.

keep it up man... hope to be there soon

ryuage
12-31-2004, 07:36 AM
great session specialK, if you are doing fine with a lower dose you should keep it there until you stagnate and try a heavier dose.

SpecialK
12-31-2004, 11:58 AM
Mic: thanks

ryuage: Yea with a substance like this I'd like to stay with as safe as level as possible, but on the other hand from what I've read 40lb bench gains were not uncommon with 4 week M1T cycles, so I feel if I don't get that I'm wasting my cycle, and at the rate I'm going now, I'm not going to get there.

SpecialK
12-31-2004, 03:30 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x4 plates+35, 8x4 plates+35, 7x4 plates+35, 6x4 plates+35

Cable Crunches: 12x80, 12x80, 12x85

Machine Crunches: 12x60, 11x60, 11x60

Last Week's Numbers:

Seated Calf Raises: 8x4 plates+35, 7x4 plates+35, 7x4 plates+35, 6x4 plates+35

Cable Crunches: 12x80, 12x80, 12x80

Machine crunches not included because I substituted them for Swiss Ball crunches this week.

This workout was OK, no big strength increases or anything. I decided to up the M1T to 20mg ED. If I get bad sides I'll back down to 10mg. I probably won't be doing another cycle for quite awhile so I want to make the most of this one.

SpecialK
01-03-2005, 06:31 PM
WEEK 6

Monday: Shoulders/Traps

DB Military: 6x70, 6x70

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x40, 8x45

Shrugs: 6x280, 6x280, 6x280

Last Week's Numbers:

Seated Military Press: 5x165, 3x165

DB Side Raises: 8x25, 8x30

Rear Delt Raises: 8x40, 6x45

Shrugs: 6x280, 6x280, 6x280

Today my meals got kind of messed up, I ate the same food and the same quantities but the spacing and timing was all messed up because of other crap that was going on today that I forgot to prepare for. I tried DB military press today because I was sick of the setup I was using to try and do BB military. I probably could've gone up to 75's for the 2nd set, but I wouldn't have been able to get 6 at that weight. I haven't done DB military since last summer, so it's hard to say how this compares to any previous workout. It didn't feel too good though, so I'm guessing it's not much of an improvement. There was a little improvement on the other DB shoulder moves, and no improvement on shrugs. Still taking 20 mg M1T ED. I think I wasted my money on this stuff.

ryuage
01-05-2005, 05:07 AM
well next time you can use the real stuff, and not this m1t crap :)

SpecialK
01-05-2005, 09:23 AM
TUESDAY: Legs

Squat: 6x280 (x3)

Leg Press: 6x5plates, 6x5plates+25, 6x5plates+35

Ham Curl Machine: 8x175, 8x180

I probably could've gone up to 285 on squats for all 3 sets, but I didn't want to compromise my form, so I stayed at 280 but went a little deeper than usual. Next week I will probably go up to 285. That uncomfortable feeling in my back after doing the squats (not cramping due to the M1T) is getting annoying, and forces me to rest a long time before going to leg press. Appetite was totally gone today, making it extremely difficult to eat. Weight this morning was 221.5.

SpecialK
01-05-2005, 05:43 PM
WEDNESDAY: Back/Bis

Deadlift: No Deads today, my back just didn't feel up to it :(

Barbell Rows: 6x190, 6x195, 6x200

Pullups: 8xBW, 9xBW

Barbell Curls: 6x115, 7x120

DB Curls: 6x60, 5x65

Last Week's Numbers:

Deadlift: 6x330, 6x335, 6x340

Barbell Rows: 6x185, 6x190

Pullups: 8xBW, 9xBW

Barbell Curls: 6x115, 4.5x120 (almost had that 5th one...)

DB Curls: 6x55, 6x60

I woke up this morning and my lower back felt extremely tight. By workout time this afternoon it didn't feel a whole lot looser, so I decided to skip deads. It's the first time I've ever had to skip deads since I started doing them a little over a year ago. I hope this doesn't turn into a serious injury. I need to start stretching my lower back regularly. The good news is that I made great progress on all other lifts, and I don't think it was just because I skipped deads, either. Deads work mainly my legs, low back, and traps, so I don't think skipping them would have such an effect on my lats and biceps. In other news my appetite is still at zero, I have some very slight acne on my upper chest/shoulder, and I seem to have been more irritable lately. Could be due to the M1T, or maybe the fact that I am home on break and have absolutely nothing to do during the day, which is driving me crazy. Weight this morning was 224.

SpecialK
01-06-2005, 05:45 PM
THURSDAY: Chest/Tris

BB Bench: 6x250, 6x255

BB Incline: 6x215, 5x225

Dips: 8x224+65, 8x224+70

Close Grip Bench: 6x195, 5x200

Tri Cable Pressdown: 12x150, 8x160

Last Week's Numbers:

BB Bench: 6x245, 6x250

BB Incline: 6x205, 6x210

Dips: 8x220+55, 8x220+60

Close Grip Bench: 6x185, 6x190

Tri Cable Pressdown: 8x145, 8x150

Well looks like the M1T is definitely having its effect on my chest and tris. Only problem is that I still have no appetite whatsoever, even when going 4+ hrs. between meals. Do all PH's/AAS make you feel this way? I hope not... I only paid $20 for 90x10mg of the M1T, maybe I'm just getting what I paid for.

SpecialK
01-08-2005, 01:07 AM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x4 plates+35, 8x4 plates+35, 8x4 plates+40, 8x5 plates

Cable Crunches: 12x85, 12x85, 12x90

Ab Machine: 12x60, 12x65, 11x70, 11x70

Last Week's Numbers:

Seated Calf Raises: 8x4 plates+35, 8x4 plates+35, 7x4 plates+35, 6x4 plates+35

Cable Crunches: 12x80, 12x80, 12x85

Machine Crunches: 12x60, 11x60, 11x60

Some nice increases today. Weight was 225.5 this morning. I was actually somewhat hungry after my workout and was able to finish dinner without a problem today. Unfortunately later that night my stomach started hurting.

SpecialK
01-10-2005, 09:15 PM
WEEK 7

MONDAY: Shoulders/Traps

Seated Military Press: 6x165, 5x170

DB Side Raises: 8x30, 6x35

Rear Delt Raises: 8x45, 7x45

Shrugs: 6x280, 6x285, 6x295

Last Week's Numbers:

DB Military: 6x70, 6x70

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x40, 8x45

Shrugs: 6x280, 6x280, 6x280

Some nice gains today, especially on shrugs. The other thing is that ever since I've been back at school, I've felt fine. My appetite is normal, my stomach doesn't hurt anymore, and I don't feel bloated. Maybe all of that was from my diet at home combined with not nearly as much walking around as here, and not the M1T. It's hard to tell because there are so many variables.

ryuage
01-11-2005, 08:02 AM
thats some strong pressing there

SpecialK
01-11-2005, 06:42 PM
TUESDAY: Legs

ATF Squats: 6x285 (x3)

Leg Press: 6 x 5plates + 10, 6 x 5 plates + 20, 6 x 5 plates + 25

Ham Curl Machine: 8x150, 7x160

I tried ATF squats today just for the hell of it. They were very challenging, and didn't seem to hurt my knees anymore than regular ones did (which wasn't very much, if at all).

Coke
01-12-2005, 10:17 AM
Nice leg work, damn good atf squats!!

SpecialK
01-12-2005, 05:31 PM
WEDNESDAY: Back/Bis

Deadlifts: 6x340, 6x340

Barbell Rows: 6x205, 5x210

Pullups: 9xBW, 6xBW

Barbell Curls: 6x120, 4x125

DB Curls: 6x65, 6x65 (R), 5x65 (L)

Last Week's Numbers:

Deadlift: No Deads today, my back just didn't feel up to it

Barbell Rows: 6x190, 6x195, 6x200

Pullups: 8xBW, 9xBW

Barbell Curls: 6x115, 7x120

DB Curls: 6x60, 5x65

Weight today was 222. My back felt really tight after deads today, as usual. It was bothering me during rows, but by the time I got to pullups, it was feeling fine again. I really don't understand what this is. I'm afraid it's something bad, but I've had the feeling since I started deads in fall 2003. I even had it during summer of 2003 after doing weighted hyper extensions. I don't know if I should keep doing deads or not. Pullups went bad because I kept swinging back and forth while hanging after each rep. I'm not really sure how to stop that, but I wasted a lot of energy hanging waiting for the swinging to stop before doing the next rep. Overall today the gains are not as high as I expected, although still good. Focus wasn't as good today as last week's workout, but I didn't feel like crap all day either. Some trade off I guess....

ryu and cocoa: thanks!

SpecialK
01-13-2005, 06:06 PM
THURSDAY: Chest/Tris

BB Bench: 6x260, 6x265

BB Incline: 6x225, 5x230

Dips: 8x222+75, 6x222+75

Close Grip Bench: 6x200, 5x205

Vbar Tri pressdown: 8x100, 7x110

Last Week's Numbers:

BB Bench: 6x250, 6x255

BB Incline: 6x215, 5x225

Dips: 8x224+65, 8x224+70

Close Grip Bench: 6x195, 5x200

Tri pressdowns were done on a different machine, so no comparison here

I was amazed at the strength increase on bench today. I was expecting that 260 to be very heavy, but it wasn't too much trouble at all. I could've got more reps on both sets. The only problem was on the 2nd set of dips, my wrist hurt pretty bad after I was done. It still hurts now when I turn it a certain way. I hope this doesn't mess my workouts up too much. Last time I hurt my wrist, I couldn't do any pulling exercises for over a month. I guess I'll have to go back to wearing my wrist wrap on every exercise now. Weight today was 222.

SpecialK
01-15-2005, 02:53 PM
FRIDAY: Abs/Calves

Seated Calf Raise: 8x5 plates, 8x5 plates, 8x5 plates, 8x 5 plates+5

Cable Crunches: 12x60, 12x60, 9x70

Some Ab Machine: 12x40, 12x45, 12x50

No comparision to last week because all machines were different.

Today wasn't a great workout, although calf raises were pretty good. I can't imagine there was that much difference between this calf raise machine and the one I used last week. Weight was still at 222.

SpecialK
01-17-2005, 08:38 PM
WEEK 8

MONDAY: Shoulders/Traps

Seated Military Press: 6x170, 5x175

DB Side Raises: 8x30, 6x35

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295, 6x295, 5x295

Last Week's Numbers:

Seated Military Press: 6x165, 5x170

DB Side Raises: 8x30, 6x35

Rear Delt Raises: 8x45, 7x45

Shrugs: 6x280, 6x285, 6x295

Started PCT today. 40mg nolva ED for the first 2 weeks. Weight today was 222.

SpecialK
01-18-2005, 05:08 PM
TUESDAY: Legs

ATF Squats: 6x285 (x3)

Leg Press: 6x5 plates+25, 6x5 plates+30

Ham Curls: 8x150, 8x160

Last Week's Numbers:

ATF Squats: 6x285 (x3)

Leg Press: 6 x 5plates + 10, 6 x 5 plates + 20, 6 x 5 plates + 25

Ham Curl Machine: 8x150, 7x160

Weight today was only 218. Looks like all that temporary weight is starting to go away. I'm guessing that's just water weight, considering how fast I put some of it on. Squats seemed a little more difficult than last week, or maybe I was just imagining things. I hope I'm not going to lose all my gains now.

SpecialK
01-19-2005, 08:31 PM
WEDNESDAY: Back/Bis

Deadlifts: 6x340, 6x345

Barbell Rows: 6x205, 6x210

Pullups: 8xBW, 7xBW

Barbell Curls: 6x120, 6x125

Dumbell Curls: 6x65, 4x65

Last Week's Numbers

Deadlifts: 6x340, 6x340

Barbell Rows: 6x205, 5x210

Pullups: 9xBW, 6xBW

Barbell Curls: 6x120, 4x125

DB Curls: 6x65, 6x65 (R), 5x65 (L)

Today was a good workout, I guess I'm not really losing strength overall. I don't know what happened on DB curls though. I should have at least tied last week's numbers. Maybe I should've rested longer between sets. Weight today was 218. Back didn't feel nearly as "weird" today after doing DL's. I'm not sure what I did different, though.

orbital
01-19-2005, 09:47 PM
Some nice gains since the start of your journal, especially deads.

Coke
01-20-2005, 05:14 AM
Fine sessions SpecialK - you be doing your own thing all too well!!

SpecialK
01-20-2005, 05:49 PM
CoCoa and orbital: thanks!

THURSDAY: Chest/Tris

Bench: 6x265, 4x270

Incline: 5x230, 3x230

Dips: 8x218.5+75, 6x218.5+75

Close Grip Bench: 5x200, 4x200

Vgrip Tri Pressdowns: 8x100, 7x100

Last Week's Numbers:

BB Bench: 6x260, 6x265

BB Incline: 6x225, 5x230

Dips: 8x222+75, 6x222+75

Close Grip Bench: 6x200, 5x205

Vbar Tri pressdown: 8x100, 7x110

Today was awful. Late last night I caught an awful cold and felt like crap all day. All weights felt very heavy today. Although it appears I made progress on bench, that first set at 265 felt much heavier than it did last week. I didn't have anything left for the 270. I'm not sure how much of this is from the M1T wearing off and how much is the cold, but I hope its all the cold. Weight today was 218.5.

SpecialK
01-21-2005, 07:49 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x5 plates+5, 8x5 plates+5, 8x5 plates+10, 7x5 plates+15

Cable Crunches: 12x60, 12x60, 8x65

Some Ab Machine: 12x50, 12x55, 11x55

Nothing special today, I still felt like crap because of the cold. Weight today was 219.

SpecialK
01-24-2005, 04:02 PM
WEEK 9

MONDAY: Shoulders and Traps

Seated Military Press: 6x175, 2x180

DB Side Raises: 8x30, 7x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295, 6x295, 6x295

Last Week's Numbers:

Seated Military Press: 6x170, 5x175

DB Side Raises: 8x30, 6x35

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295, 6x295, 5x295

Argh, I don't know what happened today. I had no recovery ability on military press. Normally when I get 6 reps on the 1st set I can get 4 with an additional 5 lbs on the next set. Here I was lucky to get 2 reps. I hope this is just because of my cold. I felt better today, but not really good. Weight was 217.5, although I feel a lot smaller for some reason.

Coke
01-25-2005, 04:57 AM
Good effort bro even though you are not feeling your best - ;)

SpecialK
01-25-2005, 04:19 PM
TUESDAY: Legs

Squats: 5x285 (ATF), 6x285 (parallel), 3x285 (parallel)

BB Lunges: 6x135, 6x135

Ham Curls: 8x160, 6x160

Today was just as bad as yesterday. I could tell after the first set of squats there was no way I would be able to keep doing ATF with 285 on there, so I did just to parallel from then on. Even still, I actually failed on the 4th rep of the 3rd set. What is going on here? Am I going to lose everything I gained on the M1T, or is this just the cold taking effect? Weight is still holding at 218. Motivation to train is also down, although I'm really trying to do the best I can when I get in the gym.

SpecialK
01-26-2005, 07:03 PM
WEDNESDAY: Back/Bis

Deadlift: 6x345, 6x350

Barbell Rows: 6x210, 4x215

Pullups: 8xBW, 6xBW

Barbell Curls: 6x125, 4x130

DB Curls: 6x65, 4x65

Some good numbers today, I guess I'm not losing all my strength. Weight today was 217.

Coke
01-27-2005, 05:12 AM
Nice stuff man, like the curls and deads...good leg day.

SpecialK
01-27-2005, 04:54 PM
THURSDAY: Chest/Tris

Bench: 6x265, 4x270

Incline: 5x225, 4x225 (barely)

Dips: 6xBW+75, 6xBW+75

Close Grip Bench: 6x195, 5x200

VGrip Tri Pressdowns: 8x100, 7x110

Last Week's Numbers:

Bench: 6x265, 4x270

Incline: 5x230, 3x230

Dips: 8x218.5+75, 6x218.5+75

Close Grip Bench: 5x200, 4x200

Vgrip Tri Pressdowns: 8x100, 7x100

I lost some more strength today, although not nearly as much as last week. Oh well. At least I seem to be keeping the mass. Weight is holding at 217.

Cocoa: thanks!

Coke
01-29-2005, 05:19 PM
Super chest and tricep training man.

SpecialK
01-29-2005, 06:56 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x5 plates+10, 8x5 plates+10, 7x5 plates+15, 6x5 plates+15

Cable Crunches: 12x60, 12x50, 12x55

I also did some crunches on a decline bench. The decline was so steep that my bodyweight alone was enough for a few challenging sets. I dropped weight on cable crunches because I think when I was using 60, I was bending at the waist instead of using my abs to crunch down. Weight was still 217.

Beast
01-29-2005, 07:23 PM
Things are looking really good in here, dude.

SpecialK
01-31-2005, 01:59 PM
WEEK 10

MONDAY: Shoulders/Traps

Seated Military Press: 6x170, 3x175 (almost got 4)

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295 (x3)

Last Week's Numbers:

Seated Military Press: 6x175, 2x180

DB Side Raises: 8x30, 7x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295, 6x295, 6x295

Today was a disaster. How much more strength am I going to lose? I regret ever doing this M1T cycle. Motivation is really low, too. I need to take a week off but I'm afraid that if I do, I will just lose everything I gained. Weight was 218.

Can anyone tell me why I keep losing strength? I'm keeping cals high (5k-5200, 30% protein, 50% carbs, 20% fats) and taking nolva for PCT, yet I continue to lose strength on bench, incline, military press, and squats. What's going on?

SpecialK
02-01-2005, 04:30 PM
TUESDAY: Legs

ATF Squats: 6x275, 5x275, 5x275

Leg Press: 6x5 plates, 6x5 plates

Ham Curls: 8x150, 7x160

Last Week's Numbers:

Squats: 5x285 (ATF), 6x285 (parallel), 3x285 (parallel)

BB Lunges: 6x135, 6x135

Ham Curls: 8x160, 6x160

Once again, a drop in strength but not in size. I don't know what the hell is going on here. How much more strength am I going to lose? The squats felt slow and in control though. Weight was 217.5. I am reducing cals down to 4800/day for this week. I will keep subtracting 200/day every week until I start to lose this stomach fat.

SpecialK
02-02-2005, 04:08 PM
WEDNESDAY: Back/Bis

Deadlifts: 6x355, 6x360

Barbell Rows: 6x210, 4x215

Pullups: 8xBW, 6xBW

Barbell Curls: 6x125, 4x130

DB Curls: 6x60, 6x60

Today was a good workout. I dropped to 60's on DB curls because I felt that with 65's, I was using too much momentum to get the weight up. It seems I am right between the 60's and 65's in terms of strength. Weight today was 216. Cals are at 4800.

SpecialK
02-03-2005, 12:48 PM
THURSDAY: Chest/Tris

BB Bench: 4x265, 3x265

BB Incline: 6x215, 3x215

Dips: 6xBW+75, 5xBW+65

Close Grip Bench: 6x185, 5x190

VGrip Tri Pressdowns: 8x100, 6x110

Today was a disaster. I had to workout at about 930 AM, when usually I workout around 4-5 pm. I am just not as strong in the morning as I am in the afternoon. On top of that, I weighed 212 in the morning, which totally surprised me. I have been cutting some cals since monday, but I haven't cut that many. Maybe I need to reconsider how many cals I'm actually cutting here. I should've never done this M1T cycle.

Coke
02-04-2005, 10:45 AM
Excellent stuff SpecialK...all of week#9 was fine - :thumbup:

SpecialK
02-07-2005, 06:14 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x5 plates+10, 8x5 plates+10, 7x5 plates+15, 6x5 plates+15

Cable Crunches: 12x55 (x3)

Decline Crunches: 12, 12, 9

Another morning workout, although I didn't do too bad. The decline crunches are pretty challenging even with just my bodyweight.

SpecialK
02-07-2005, 06:15 PM
WEEK 11

MONDAY: Shoulders/Traps

Seated Military Press: 6x170, 4x175

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x295, 6x300, 6x300

I had some nice increases on shrugs today, and it looks like my shoulder strength has finally stabilized. I normally would've taken this week off, but I think I will try to stick it out till spring break and just take off then. Otherwise I will just have to take a break, lift for a few weeks, then take off again. Weight today was 218.

Beast
02-07-2005, 06:52 PM
About the strength decreases... you still on M1T?

SpecialK
02-07-2005, 07:40 PM
About the strength decreases... you still on M1T?

No, I'm actually into my 4th and final week of PCT. My strength has been slowly declining ever since, except on deads, barbell rows, barbell curls, and calves. I have kept everything on those lifts.

SpecialK
02-09-2005, 12:13 AM
TUESDAY: Legs

ATF Squats: 6x275, 5x275, 5x275

Leg Press: 6x5p/side, 6x5p+5/side, 6x5p+10/side

Ham Curls: 8x150, 6x160

Looks like my leg strength has finally stabilized. Weight today was 216.

SpecialK
02-09-2005, 08:11 PM
WEDNESDAY: Back/Bis

Deads: 6x360, 6x365

Barbell Rows: 6x210, 4x215

Pullups: 8xBW, 6xBW

Barbell Curls: 6x125, 4x130

DB Curls: 6x60, 6x60

A nice 5lb increase on deads. Everything else seems to have stagnated. The scale today read 207, which I find highly unlikely, considering it said 217 yesterday. Admittedly I didn't drink enough water, but even still I doubt that would account for a 10lb difference.

Coke
02-10-2005, 05:41 AM
Very nice leg session...damn good back/bicep workout, strong curling.

SpecialK
02-12-2005, 03:00 PM
THURSDAY: Chest/Tris

Bench: 5x265, 4x265

Incline: 6x215, 5x215

Dips: 8xBW+70, 6xBW+70

Close Grip Bench: 4x200, 3x195

VGrip Pressdowns: 8x100, 7x110

Today wasn't too great. I have no idea what happened on close grip bench. Weight was 214.5. Cals are being reduced by ~200 today.

SpecialK
02-12-2005, 03:04 PM
FRIDAY: Abs/Calves

Seated Calf Raises: 8x5 plates + 15, 8x5 plates + 15, 7x5 plates + 20, 6x 5 plates + 20

Cable Crunches: 12x55, 12x55, 12x60

Decline Crunches: 12, 12, 10

Today was a pretty good workout. Crunches felt good and I improved on
calf raises.

thanks Cocoa :thumbup:

SpecialK
02-16-2005, 03:59 PM
MONDAY: Shoulders/Traps

Seated Military Press: 6x170, 4x175

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x300, 6x300, 6x300

A slight improvement on shrugs, while everything else stayed the same.

SpecialK
02-16-2005, 04:02 PM
TUESDAY: Legs

ATF Squats: 4x275, 3x275, 3x275

Leg Press: 6x5 plates+10, 6x5 plates+20, 6x5 plates+25

Ham Curls: 8x150, 6x160

I saw a significant drop in strength on squats today. I suspect it is because of my current cut and reduced calories, particularly carbs. Weight today was 212. I am losing weight, but I can only hope its just water and glycogen, and not muscle.

SpecialK
02-16-2005, 04:05 PM
WEDNESDAY: Back/Bis

Deadlift: 6x370, 6x375

Barbell Rows: 6x210, 4x215

Pullups: 8xBW, 7xBW

Barbell Curls: 6x125, 3x130

DB Curls: 6x60, 6x60

Strength was down today too. I am beginning to suspect my diet, as I have cut about 500 cals worth of carbs from my initial total of around 5000 cals. Is a loss of strength inevitable during a cut?

SpecialK
02-23-2005, 11:47 PM
THURSDAY (2/17): Chest/Tris

Bench: 5x250, 4x250

Incline: 6x200, 6x205

Dips: 8xBW+55, 6xBW+65

Close Grip Bench: 6x190, 5x190

VGrip Pressdowns: 8x100, 4x110

Today was another crappy workout, but I had to workout in the morning because I had to leave later that afternoon for a job interview. I just can't lift in the mornings...

SpecialK
02-23-2005, 11:50 PM
MONDAY (2/20): Shoulders/Traps

Seated Military: 6x170, 2x175

DB Side Raises: 8x30, 7x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x300 (x3)

Cable Crunches: 12x55, 12x60, 12x60

decline crunches: 12, 12, 14

I did shoulders traps and abs today because I had to leave for another job interview today and I didn't get to work them last week. Again, not a good workout because I just can't seem to lift well in the mornings.

SpecialK
02-23-2005, 11:51 PM
TUESDAY

No workout today, I was gone all day for the interview and didn't make it back before the gym closed.

SpecialK
02-23-2005, 11:54 PM
WEDNESDAY: Back/Bis

Deads: 6x365, 6x370

Barbell Rows: 5x205, 4x205

Pullups: 9xBW, 8xBW

Barbell Curls: 6x125, 4x125

Dumbell Curls: 6x60, 6x60

Although intensity and focus were high today, I just couldn't match last weeks numbers. I can't wait until I can take a week off from this. Weight was 210. It's really hard to estimate cals because I don't think the school's nutrition info is correct, so I have to go by relative amounts.

Coke
02-24-2005, 06:35 AM
...hope the interview went well, the sessions look good in here SpecialK!!

SpecialK
02-25-2005, 01:37 PM
THURSDAY: Chest/Tris

Bench: 6x250, 6x255

Incline: 6x205, 6x210

Dips: 7xBW+65, 6xBW+65

Close Grip Bench: 6x185, 6x190

V Grip Pulldowns: 8x100, 7x110

Nothing too spectacular today, although I think I should be drinking more water on a consistant basis. It seemed to make a difference today, even though my bench strength actually went down.

SpecialK
02-26-2005, 02:31 PM
FRIDAY: Abs/Calves

Seated Calf Raise: 8x5 plates+10, 8x5 plates+10, 8x5 plates+15, 7x5 plates+20

Cable Crunches: 12x60, 12x60, 13x60

Decline Crunches: 12, 12, 9 (different hand placement)

Weight today was 212. Nothing spectacular today, just a slight improvement in abs.

Cocoa: thanks, it felt like a good session despite the fact it's not the strongest I've ever been, although that was because of the M1T. I ended up not getting a job offer from them (it was Intel in Austin, TX) but I did get one from Intel in CA, so maybe I will take that one instead.

SpecialK
02-26-2005, 02:32 PM
SATURDAY: Cardio

Swam 11.5 laps in 16 minutes today. It was my first cardio session in ages. The distance sucked, but I'll be working on it. This is just something else I'm going to add on weekends in my attempt to get leaner.

SpecialK
02-27-2005, 08:47 PM
SUNDAY: Cardio

Swam 12 laps in 15:30, a slight improvement over yesterday.

SpecialK
02-28-2005, 05:38 PM
MONDAY: Shoulders/Traps

Seated Military Press: 5x170, 4x170

DB Side Raises: 8x30, 8x30

Rear Delt Raises: 8x45, 8x45

Shrugs: 6x300, 6x305, 6x310

I lost strength again today on military press, but gained strength on shrugs. I don't know what is going on anymore. Focus was good. I can't wait to take next week off and switch to a different routine though.

SpecialK
03-01-2005, 10:45 PM
TUESDAY: Legs

Squat: 6x245, 6x250, 6x255

Lunges: 6x125/leg, 6x125/leg

Leg Press: 6x5p

Ham Curls: 8x150, 7x160

The poundages on this workout sucked, but I was really focused the whole time. On the other hand I can't wait to take a week off and switch to a new routine. Weight was 212.

Coke
03-02-2005, 04:44 AM
SpecialK got some swimming started over the weekend - :thumbup: ...don't see too much of that around here.

Nice workout efforts with the shoulders and legs bro - good luck with job offers!!

SpecialK
03-02-2005, 04:15 PM
WEDNESDAY: Back/Bis

Deads: 6x365, 6x370

Barbell Rows: 6x205, 5x205

Chins: 9xBW, 8xBW

Barbell Curls: 6x125, 5x125

DB Curls: 6x60, 6x60.

Weight today was 213. I actually went up on barbell rows and curls for the first time since my M1T cycle. I still can't wait for a week off though.

cocoa: thanks!

SpecialK
03-04-2005, 10:11 PM
THURSDAY: Chest/Tris

Bench: 6x255, 4x260

Incline: 6x210, 4x215

Dips: 8xBW+65, 6xBW+70

VGrip pressdowns: 8x100, 5x110

Finally, I actually went up on bench for once. I also tried to do some skulls but they hurt my wrists and elbows so I guess I will stick to close grip bench for my primary tricep exercise. Weight was 211.5. Today I reduced cals again and now they are about at 4100/day.

SpecialK
03-04-2005, 10:14 PM
FRIDAY: Calves/Abs

SCR: 8x5 plates+15 (x2), 7x5 plates+20 (x2)

Cable Crunches: 12x60, 12x60, 10x65

Decline Crunches: 12, 12, 12+15 lbs

I tried to add some weight on my chest for the decline crunches but it made the lift feel more awkward and didn't add much resistance. Weight was 211.5.

Coke
03-09-2005, 10:29 AM
Sweet benching in here...ab work is nice too which is something I need to be doing - bring it on bro, lol.

SpecialK
03-14-2005, 07:40 PM
WEEK 1

MONDAY: Legs

Squats: 6x250, 6x255, 6x260

Lunges: 6x120, 6x125

Leg Press: 6x5 plates

Ham Curls: 8x150, 7x150

Seated Calf Raises: 8x5 plates, 8x5 plates+5, 8x5 plates+10, 8x5 plates+15

Well today was my first workout after taking a week off, which I really needed. I switched up the order of the workouts and may make a few other changes. I went in today not as excited about working out as I thought I should be, but once I started I was able to get in the right frame of mind. Lifts were low, but I think I should be able to get back to at least where I was before the M1T without too much trouble.

My back feels a little uncomfortable as I type this, I hope it's better on wednesday when I do deads.

Current diet is about 4k cals, 41% protein, 36% carbs, 23% fat according to fitday.

Beast
03-14-2005, 08:15 PM
When did you start working your legs? Your leg strength pales in comparison to your upper body strength.

SpecialK
03-14-2005, 08:28 PM
When did you start working your legs? Your leg strength pales in comparison to your upper body strength.

Short answer - fall 2003

Long answer -

Here's a short history of my lifting:

Frosh-senior years of hs:

lifted during the winter and summer. The workout was supposed to be bench, squat, and power clean 3x a week, but because there were so many of us in the weight room usually we only got to do 2 of those 3. Well being high schoolers guess which one everyone wanted to do first? So my workouts during high school consisted of bench and power clean. I made decent newb gains but had no clue about diet.

During frosh year of college I did squats, but then quit the next summer and didn't do them again until fall 2003. All the while I kept working upper body and made a little progress.

So yea, I haven't trained my legs nearly as much as my upper body in my history of lifting.

Sucks that my squats are now weaker than they were even before I took the M1T.

SpecialK
03-15-2005, 05:13 PM
TUESDAY: Chest/Abs

Bench: 6x245, 6x250

Incline: 6x200, 4x205

Dips: 8xBW+55, 5xBW+60

Cable Crunches: 12x55, 12x60, 12x60

Swiss Ball Crunches: 7x25, 5x25

As usual, I lost strength after taking a week off. That stupid M1T cycle set me back nearly 12 weeks. I never should've done it. Oh well. Today's workout went well except for the weights being lower than last time.

Abs felt good today, I have to remember the exact distance I was from the pulldown machine. If I sit too close it doesn't really feel like it's working my abs very much. Weight today was 211.

Current diet is about 4k cals, 41% protein, 36% carbs, 23% fat according to fitday.

ryuage
03-15-2005, 11:10 PM
still looking strong to me

BigDanStud
03-15-2005, 11:42 PM
m1t shouldn't have set you back at all, you are always stronger on that stuff.

SpecialK
03-16-2005, 07:23 PM
Wednesday: Back

Deads: 6x365, 6x365

BB Rows: 5x195, 4x195

Pullups: 7xBW, 6xBW

Lat Pulldowns: 6x175, 5x175

Shrugs: 6x295, 6x300, 6x300

I came in tired but was able to generate the necessary intensity for the workout. Those two sets of deads felt like the most difficult I have ever done. I was barely able to lock out on the last rep of the 2nd set. Of course it's not the most weight I've ever done, but again that's because of the week off I took. I can't believe how much I lost on rows either. Also I had to work out right after a dance class, which may or may not have affected my results. It's like a light cardio workout. From now on I will try to workout before the class. I was also extremely sore from the lifting I did on monday and tuesday.

My back was still sore this morning, then it went away by workout time, and then after the workout it was bothering me somewhat. It sort of comes and goes, I don't know if it's serious or not. Everyone who has critiqued my deads and squats says they don't see any major issues with my form.

On another note, I feel like making progress has become impossible. It's too hard when everyone around you doesn't think of food and exercise the same way. Everyone wants to eat crap food because it tastes good and sometimes I have to go along with them when they invite me, even though I know it's going to hurt my progress.

SpecialK
03-16-2005, 07:25 PM
m1t shouldn't have set you back at all, you are always stronger on that stuff.

Yea I was stronger than I've ever been while on, but as soon as I came off the strength started to drop every week. Maybe my body couldn't produce enough natural test fast enough to support the new gains. I don't know. Actually looking back I should've done more sets while I was on. I remember every day I worked out on that stuff I left the gym feeling like I could've done many more sets.

BigDanStud
03-16-2005, 07:27 PM
Will power Kevin, eating different foods sets you apart from the rest of the Johnny Pencil Pushers. I like telling them I can't eat that, I am eating this becuase it makes me look like a freak, and thats what the F### i want to look like! Knuckle up man, bulkz for life.

Big Dan

Coke
03-17-2005, 05:32 AM
Props on them deads...great to see you have gotten it together with the workout form and all.

SpecialK
03-19-2005, 03:03 PM
THURSDAY: Arms

Barbell Curls: 6x115, 6x120

DB Curls: 6x60, 6x60

Close Grip Bench: 6x195, 6x200

VGrip Pulldown: 8x100, 8x110

All sets were too easy today. I will def. be increasing the weight next time. Back is very sore from yesterday. I think I was pulling too much with my back instead of "pushing my feet through the floor". I really hope I don't hurt my back again. Weight was still 212. I am extremely sore from previous workouts.

SpecialK
03-19-2005, 03:05 PM
SATURDAY: Shoulders

Seated Military Press: 6x155, 5x160

DB Side Raises: 8x25, 7x30

Rear Delt Raises: 8x40, 6x45

So I lost some strength on shoulders. Normally I would've done this workout on Friday but I was visiting UMich and missed a workout that day. My diet for that day sucked too. The sad thing is it didn't have to, I just made bad choices. Oh well, I'll remember what to do the next time I fly out for a campus visit. Today's workout wasn't too bad considering it's my first one back after a weeklong break and I was extremely dehydrated going into it. Weight was 211.5. Still very sore from previous workouts, although my tris never got sore, which kind of bothers me. I think skulls may work the tris better than close grip bench, but every time I do them I end up hurting my elbows or wrist.

I also tried a wider grip on military press today. It might have been a factor in me doing less weight, but I think it hits my shoulders a little better. Now I am using a 90 degree grip, whereas before it was less than 90.

Coke
03-20-2005, 12:52 PM
Good arms and shoulder sessions Kevin, nice work.

SpecialK
03-21-2005, 06:14 PM
WEEK 2

MONDAY: Legs

Squat: 6x260, 6x265, 6x270

Lunges: 6x125/leg, 6x125/leg

Leg Press: 6x5 plates+12.5/side

Ham Curls: 8x150, 6x160

Seated Calf Raises: 8x5 plates+10, 8x5 plates+15, 8x5 plates+20, 6x5 plates+25

Today was a good workout. I am trying to get back up to my old PR's as soon as possible. Every lift felt pretty good. The only bad thing was on my set of 270 on squats, on the last rep I leaned a little too far foward and used my low back too much. Other than that it was a good workout. Weight was still 211.

Coke
03-22-2005, 06:55 AM
Great job on those legs and calves bro...you'll own the old pr's soon enough.

BigDanStud
03-22-2005, 05:09 PM
Kevin, I know you can lift more than that on legs, your bench should not be the same/ more than your squat. Leg Press is pretty good weight but you probably could increase the weight on lunges. We usually do lunges around the track at our school. 12 laps is a mile, we do one lap with 65 or 70 pd dumbells. Your squat should definately be higher the bud. Keep workin, get your squat krakin'!

Big Dan

SpecialK
03-22-2005, 05:10 PM
TUESDAY: Chest/Abs

Bench: 6x250, 4x255

Incline: 6x200, 5x205

Dips: 8xBW+55, 5xBW+60

Cable Crunches: 12x60 (x3)

Swiss Ball Crunches: 8x25, 6x25

Today felt like a good workout, even though the numbers don't reflect it. At this rate it's going to take me a month just to get back to where I was before I took that week off. Weight was 212.

Coke
03-22-2005, 05:28 PM
Looking good in here...its not gonna take that long, lol - you'll pass old pr's in no time.

BigDanStud
03-22-2005, 07:53 PM
Im impressed that you can do that weight on incline after doing sets of heavy bench. Im usually douched out by the time it comes for me to do incline. Good Workout. You'll be back to pr's by next week or the week after. think positive.

Big Dan

SpecialK
03-23-2005, 06:08 PM
WEDNESDAY: Back

Deads: 6x365, 6x365

BB Rows: 5x195, 4x195

Pullups: 8xBW, 6xBW

Lat Pulldowns: 6x175, 5x175

Shrugs: 6x300 (x3)

Wohoo, I added 1 rep on pulldowns and went up on my first set of shrugs. What an improvement. Everything else felt about like last week. Deads were hard, but at least I used my legs this time instead of my back. My back isn't sore now like it was after last week's back workout. I can't believe I didn't make "progress" on deads or rows. It's not even progress, it's gaining back what I already had. I must have naturally low test levels or something.

On another note, sometimes I wonder if the lifestyle we lead here is incompatible with the rest of the world. Today some friends invited me out to eat pizza with them for dinner. I said no because 1. I hadn't worked out yet, and 2. It's pizza. I might as well not workout if I'm going to eat that as a meal. It would be so nice to live like everyone else and eat whatever the hell you want and be as lazy as you want. The only problem is I don't want to look like them either. Ahhh what a dilemma.

BigDanStud
03-23-2005, 11:18 PM
Yea I know what you mean, tonight everyone went to the bar, I wanted to drink but knew id just piss everything down the pot. So i said to hell with it, went stood around and talked for an hour, then I left. Yea its a big sacrifice doing what we do, lifting hard and eating. Hell i've had to turn down so much stuff becuase i had to lift. Sometimes i hate it, but I can't quit, there is something in my mind that wont let me quit and there is a determination there that wont let me cheat to much either, i.e. missing workouts, missing meals, drinking, eating crap. So I know what you mean. But just remember how good the compliments feel and know that you cant get those by bein a johnny pencil pusher. Keep on truckin buddy and so will I.

Big Dan

Coke
03-24-2005, 04:33 AM
Ain't nothing wrong with a little bit of pizza, lol...nice deads there as well as everything else man.

SpecialK
03-24-2005, 03:59 PM
THURSDAY: Arms

Barbell Curls: 6x125, 4x130

DB Curls: 6x60, 5x65

Close Grip Bench: 6x205, 6x215

VGrip Pressdown: 8x110, 5x120

Today was a good workout, I "improved" on all lifts. The only bad thing was that I missed a meal (I'll make up the cals in later meals) and didn't drink as much water as I should've. Other than that things went OK.

Coke
03-24-2005, 04:31 PM
Strong arms there SpecialK...watch out, folks will be asking for a pic soon - ;)

SpecialK
03-26-2005, 12:58 PM
SATURDAY: Shoulders

Seated Military: 6x160, 3x165

DB Side Raises: 8x25, 8x30

Bent Over Rear Delt Raises: 8x40, 8x45

Argh, I almost had a 4th rep at 165 on military press. Oh well, I should get it next week. I made "progress" on everything else though. Weight was 211. This "cutting" thing @ 4k cals doesn't really seem to be working to well. Maybe I'll go back up to about 4500 or so. I think I just want to do a really clean bulk.

SpecialK
03-28-2005, 05:50 PM
WEEK 3

MONDAY: Legs

Squat: 6x265, 6x270, 5x270

Lunges: 6x125/leg, 6x130/leg

Leg Press: 6x5 plates+20/side

Ham Curls: 8x160, 7x160

Seated Calf Raises: 8x5 plates+15, 8x5 plates+20, 6x5 plates+25, 6x5 plates+25

I made progress today, but not as much as I hoped. It's probably going to take longer to get my squat up than I hoped. All lifts today felt good though.

Coke
03-29-2005, 08:27 AM
Nothing happens overnight, lol - but make no mistake you are doing some great work!

SpecialK
03-29-2005, 04:44 PM
TUESDAY: Chest/Abs

Bench: 6x250, 4x255

Incline: 6x205, 5x210

Dips: 8xBW+55, 6xBW+60

Cable Crunches: 12x60 (x3)

Swiss Ball Crunches: 8xBW, 6xBW

I can't believe I didn't get 5x255 on bench today. 6x250 wasn't too bad, so I thought I had it in me. Oh well, maybe next week. I made "progress" on incline and dips though. Weight was still 211. Maybe I need to increase my cals slightly. Currently at 4k cals, 40/40/20 p/c/f.

Cocoa: Thanks, yea nothing happens overnight, I'm just impatient for results like everyone else on here. Plus I'm really trying to get back to where I was, which makes me even more impatient.

BigDanStud
03-29-2005, 11:50 PM
Stop taking weeks off at a time, I havent taken a week off since 03. Even when I separated my shoulder i still lifted everything but chest and shoulders. Whenever you take a week off of course its gonna take you awhile to get back into it. I only take 1 day off a week, sometimes 2 if I feel tired or extremely worn out. The pro's take time off sometimes after contests becuase of the extremes it puts on there bodies, plus they got the jugo juice to get back right quick. You need to stick to it or get some Clenny Clen clen and some Trenny Tren Tren or some Decca Dick or D-Bol Depressions. Just joking. But two days off a weeks should be max.

Big Dan Steezy

SpecialK
03-30-2005, 11:28 PM
WEDNESDAY: Back

Deads: 6x365, 6x365

BB Rows: 6x195, 5x200

Pullups: 8xBW, 6xBW

Lat Pulls: 6x180, 5x190 (different machine)

Shrugs: 6x300, 6x305, 6x305

Some slight "improvements" today, although I had to work out in the morning because I left today for another grad school visit.

SpecialK
04-04-2005, 07:16 PM
WEEK 4

MONDAY: Legs

Squat: 6x265, 6x270, 6x270

Lunges: 6x130/leg (x2)

Leg Press: 6x5 plates

Ham Curls: 8x160, 7x160

Seated Calf Raises: 8x5 plates+15, 8x5 plates+20, 6x5 plates+25, 6x5 plates+25

I was unable to complete my last two workouts last week because I was gone to visit a grad school. Originally I was going to make them up on Sunday when I got back, but my flight was cancelled and by the time I got back the gym was closed. That's the only thing I hate about traveling - it totally ruins my workouts. Today I made some slight "improvements" though.

Coke
04-05-2005, 05:26 AM
Best of luck on whichever grad school you choose...continuing to do some very fine work, can't be stopped bro - ;)

SpecialK
04-05-2005, 08:24 PM
TUESDAY: Chest/Abs

Bench: 6x250, 4x255

Incline: 6x210, 4x215 (barely got 4th rep)

Dips: 7xBW+55, 4xBW+55 (WTF)

Cable Crunches: 12x60 (x2), 8x65

Still no improvement on bench. I think I'm going to increase cals again to about 4200. I also went down slightly on dips. It could've been from lack of water today, or my crappy diet last Thurs-Sat.

SpecialK
04-07-2005, 06:45 PM
WEDNESDAY: Back

Deads: 6x365, 6x370

BB Rows: 6x200, 4x205

Pullups: 9xBW, 6xBW

Lat Pulls: 6x175, 5x175

Shrugs: 6x300, 5x305, 5x305

Today was a good workout. My back was kind of stiff the next morning though.

SpecialK
04-07-2005, 06:47 PM
THURSDAY: Arms

BB Curls: 6x125, 4x130

DB Curls: 6x60, 5x65

Close Grip Bench: 6x215, 5x225

VGrip Pressdowns: 8x115, 6x120

Today was good, especially considering I didn't do any direct arm work last week. I was surprised I didn't go down in weight. I actually went up on Close Grips.

Coke
04-08-2005, 06:03 AM
Very nice sessions Kev - solid work!!

SpecialK
04-08-2005, 06:30 PM
FRIDAY: Shoulders

Seated Military Press: 6x160, 4x165 (barely)

DB Side Raises: 8x30, 6x30

Rear Delt Raises: 8x45, 8x45

Today I made some nice progress, especially considering I didn't work shoulders last week.

The only problem is that my back is still sore from deads on wednesday. I don't know why this happens, but I hope it isn't anything serious.

My appetite has also decreased since I have been eating 4k cals per day. Originally I always felt starving but now it either feels just right or even slightly too much. I guess it's something the body adjusts to.

SpecialK
04-11-2005, 06:52 PM
WEEK 5

MONDAY: Legs

Squat: 6x265, 6x270, 5x275

Lunges: 6x135/leg, 6x140/leg

Leg Press: 6x5 plates+30/side

Ham Curls: 8x160, 8x160

Seated Calf Raises: 8x5 plates+15, 8x5 plates+20, 7x5 plates+25, 6x5 plates+20

Some nice improvements on all lifts today, which is a surprise considering I did a swimming cardio session and played basketball for awhile yesterday. I figured that would take away all my energy for the leg workout today, but that was not the case. I only weighed 208, when normally it has been 211-213. I'm guessing it's from lack of water. I don't think I could lose that much LBM in a few days. Cals are still at 4200.

Coke
04-12-2005, 05:27 AM
You are solid no doubt and doing great in here...like seeing you continue moving up in the weightroom!!

SpecialK
04-12-2005, 06:54 PM
TUESDAY: Chest/Abs

BB Bench: 6x250, 4x255

BB Incline: 6x210, 2x215

Dips: 6xBW+55, 4xBW+55

Cable Crunches: 12x60, 12x65, 10x70

Swiss Ball Crunches: 8x25, 6x25

Well I actually lost strength on incline and dips today. I can't believe this. I can make progress on everything except chest. Weight was 211.

SpecialK
04-14-2005, 09:34 AM
WEDNESDAY: Back

Deads: 6x370, 6x375

BB Rows: 6x200, 4x205

Pullups: 10xBW, 6xBW

Lat Pulls: 6x175, 5x175

Shrugs: 6x305, 6x305, 5x310

Some nice improvements on deads and a slight improvement on shrugs, but no gains for my lats, unfortunately.

Coke
04-14-2005, 05:12 PM
Major props on training so cleverly and making the 5lbs or so increments. Good chest and back efforts Kevin.

SpecialK
04-14-2005, 06:11 PM
THURSDAY: Arms

Barbell Curls: 6x125, 5x130

DB Curls: 6x60, 5x65

Close Grip Bench: 6x225, 5x230 (had a *tiny* bit of help on the 5th rep)

Vgrip tri pressdowns: 7x120, 5x120

Some nice improvements today, next week I get to move up to 45's on each side for barbell curls :D

I had trouble on DB curls though because I have an annoying pain in the outer part of my right hand which affects how much I can curl with that arm. It hurt when I deadlifted, but not enough to hold me back.

I also don't see why my close grip bench has been progressing but my normal bench hasn't.

Cals: 4200
Weight: 212

SpecialK
04-15-2005, 08:32 PM
FRIDAY: Shoulders

Seated Military Press: 6x160, 4x165 (barely had that 4th rep)

DB Side Raises: 8x30, 6x30

Rear Delt Raises: 8x45, 5x50

Only a minor improvement on RDRs today. Maybe I should increase cals again.

Weight: ??
Cals: 4200 (40/40/20 p/c/f)

Out of 48 total working sets, I improved on 19 of them, which is about 40%. I guess that's pretty good. I'll compare it to later weeks.

Coke
04-16-2005, 12:57 PM
The sweet improvements you keep making are damn good indeed - :thumbup: ...throwing around some heavy weights.

Beast
04-16-2005, 05:12 PM
Looking at your journal makes me wish I were bulking again!

SpecialK
04-18-2005, 07:21 PM
WEEK 6

MONDAY: Legs

Squat: 6x270, 6x275, 4x275

BB Lunges: 6x140/leg, 6x145/leg

Leg Press: 6x5 plates+35/side

Ham Curls: 8x160, 7x165

Seated Calf Raises: 8x5 plates+15, 8x5 plates+20, 7x5 plates+25, 6x5 plates+25

Some nice improvements today on squats and lunges, although I barely had the 6th rep of the 2nd set of squats and the 4th rep of the last set, so I will stick with that weight for next week. Form on the 145 lb lunges was questionable, so I will stick with that next week too.

Cals: 4200 (40/40/20% p/c/f)
Weight: 208 (WTF, must have been because I sweat so much today)

Beast: hearing your comments about girls thinking you were a model makes me wish I were cutting ;)

Cocoa: thanks, I am really trying to get my leg strength back up after my disastrous M1T cycle. Everything else is either greater than or equal to my strength before that cycle.

Coke
04-19-2005, 05:31 AM
I heard similar about the M1T...good that you are moving on with it strengthwise - nice workout.

SpecialK
04-19-2005, 08:14 PM
TUESDAY: Chest/Abs

BB Bench: 6x250, 4x255

BB Incline: 6x210, 5x215

Dips: 8xBW+55, 5xBW+60

Cable Crunches: 12x65, 12x65, 10x70

Swiss Ball Crunches: 10xBW+25, 8xBW+25

Still no progress on bench, although the reps did feel a little easier than last time, which is good. I attempted a 5th rep on the 2nd set but only got it halfway up. Maybe next week....

weight: 210.5
cals: 4200 (40/40/20% p/c/f)

Beast
04-20-2005, 02:42 PM
Haha, and that was only a month into my cut! But seriously, that girl was hideous...

So what happened with the M1T cycle? Did you gain a lot and then lose a lot afterwards?

SpecialK
04-20-2005, 03:10 PM
Haha, and that was only a month into my cut! But seriously, that girl was hideous...

So what happened with the M1T cycle? Did you gain a lot and then lose a lot afterwards?

Yea, weight shot up from 209 to 224, then after 2 months of being off settled back to 211 (actually it dropped pretty quickly to 214 or so, then gradually went down to 211), so I guess I netted 2 lb. of LBM. I knew all of the rest of the weight was probably just water and glycogen.

Strength went way up (look at my journal from late Dec. - mid jan, thats when I ran the cycle, over xmas break and the 1st week back at school) but as soon as I quit taking the M1T (I mean like the day after I quit taking it) strength started to drop noticeably, and kept dropping until it leveled off finally around spring break. Most lifts dropped back to what they were before I took the M1T, I kept the gains on a couple, and 1 (Squat) actually dropped to lower than what it was before I even took the M1T. :confused:

Is that supposed to happen on anabolic cycles, or can you keep all of your strength gains? Did this happen at all on your first cycles? I don't know what I did wrong here. I gained about 20 lbs of LBM naturally before doing the M1T, so it wasn't like I didn't know how to diet or train, and I did a PCT with nolva.

I have 1.5 bottles of the stuff left but I don't think I will use it unless someone can give me a way to avoid the huge losses at the end.

SpecialK
04-20-2005, 09:02 PM
WEDNESDAY: Back

Deadlift: 6x375, 6x380

BB Rows: 6x200, 5x205

Pullups: 10xBW, 6xBW

Lat Pulldowns: 6x175, 5x175

Shrugs: 6x310, 6x315, 5x315

Some nice improvements today, although I still haven't gained a pound yet. I think I'm sitting right at maintenance with my 4000-4200 cals/day. Time to up it to 4400.

Weight: didn't weigh today
Cals: 4200 (40/40/20% p/c/f)

Coke
04-21-2005, 08:27 AM
Wow, you sure have a racing metabolism - fine back session bro.

SpecialK
04-21-2005, 05:56 PM
THURSDAY: Arms

BB Curls: 6x130, 3x135

DB Curls: 6x60, 5x65

Close Grip Bench: 6x255, 5x230

VGrip Cable Pressdowns: 8x120, 5x120

I thought I would have a 4th rep of BB curls at 135, but I just couldn't get it. Hopefully I will next week. I can't really make any progress on DB Curls until the bruise on my hand goes away, because the weight presses down on the bruise, which hurts pretty bad. I got the 5th rep of close grip without any assistance at all, which is an improvement over last week, although it was a very slow rep and I will probably stick with that weight for next week.

Cals: 4300 (40/40/20% p/c/f)
Weight: 209

Beast
04-22-2005, 10:28 AM
Yea, weight shot up from 209 to 224, then after 2 months of being off settled back to 211 (actually it dropped pretty quickly to 214 or so, then gradually went down to 211), so I guess I netted 2 lb. of LBM. I knew all of the rest of the weight was probably just water and glycogen.

Strength went way up (look at my journal from late Dec. - mid jan, thats when I ran the cycle, over xmas break and the 1st week back at school) but as soon as I quit taking the M1T (I mean like the day after I quit taking it) strength started to drop noticeably, and kept dropping until it leveled off finally around spring break. Most lifts dropped back to what they were before I took the M1T, I kept the gains on a couple, and 1 (Squat) actually dropped to lower than what it was before I even took the M1T. :confused:

Is that supposed to happen on anabolic cycles, or can you keep all of your strength gains? Did this happen at all on your first cycles? I don't know what I did wrong here. I gained about 20 lbs of LBM naturally before doing the M1T, so it wasn't like I didn't know how to diet or train, and I did a PCT with nolva.

I have 1.5 bottles of the stuff left but I don't think I will use it unless someone can give me a way to avoid the huge losses at the end.
Trust me, I've been there. I believe even with the PCT you're bound to lose 50% of your gains... in my case it's been all mental. I've run one 1-AD cycle, one dbol-only cycle, one test/dbol cycle, one test/drol cycle, and I am on the EQ-only cycle right now (which will be my last). The 1-AD and dbol-only cycles I had the worst results with post-cycle, but they were good in that they let you dip your feet in the water of pharmaceuticals.
Every cycle I have ran I have bulked on. At the end of the cycle I feel like a fatass because of water retention and general mass gains, so I get paranoid and cut my calories by a lot, trying to lose the "fat." I am an idiot in that regard, since cutting is exactly what you DON'T want to do post-cycle. However, I used correct PCT-drugs each time.
The best way to keep those gains is proper TOTAL PCT. You need the right timing/dosage of PCT drugs, but also you need to keep your calories high - or even higher - and drop the volume of your workouts after your last injection. Maki Riddington of this site wrote a great article on PCT, although I can't remember where it is.
I'm interested in seeing what the end result of this EQ cycle will be, given it is the only one I have run a cycle for cutting purposes. I think I have 2 weeks left. I'll let you know how it goes.

Looking very strong, also.

SpecialK
04-22-2005, 11:22 AM
Trust me, I've been there. I believe even with the PCT you're bound to lose 50% of your gains... in my case it's been all mental. I've run one 1-AD cycle, one dbol-only cycle, one test/dbol cycle, one test/drol cycle, and I am on the EQ-only cycle right now (which will be my last). The 1-AD and dbol-only cycles I had the worst results with post-cycle, but they were good in that they let you dip your feet in the water of pharmaceuticals.
Every cycle I have ran I have bulked on. At the end of the cycle I feel like a fatass because of water retention and general mass gains, so I get paranoid and cut my calories by a lot, trying to lose the "fat." I am an idiot in that regard, since cutting is exactly what you DON'T want to do post-cycle. However, I used correct PCT-drugs each time.
The best way to keep those gains is proper TOTAL PCT. You need the right timing/dosage of PCT drugs, but also you need to keep your calories high - or even higher - and drop the volume of your workouts after your last injection. Maki Riddington of this site wrote a great article on PCT, although I can't remember where it is.
I'm interested in seeing what the end result of this EQ cycle will be, given it is the only one I have run a cycle for cutting purposes. I think I have 2 weeks left. I'll let you know how it goes.

Looking very strong, also.

I read about keeping cals high PCT, which I did. I also never increased the volume of my workouts on cycle (which I should have, I felt like I lift forever while I was on that stuff) so I couldn't really decrease it after I came off. I'm not really sure where I went wrong, unless its just something to do with the M1T itself.

SpecialK
04-22-2005, 06:34 PM
FRIDAY: Shoulders

Seated Military Press: 6x160, 3x165

DB Side Raises: 8x30, 6x30

Rear Delt Raises: 8x45, 7x50

I actually went down on military presses. I don't know why I am so weak when it comes to pressing movements. I think I need to raise the cals.

Weight: 209
Cals: 4400 (40/40/20 p/c/f)

Coke
04-24-2005, 05:48 AM
Fine shoulder work man, handling some good weights there.

SpecialK
04-25-2005, 09:27 PM
WEEK 7

MONDAY: Legs

Squat: 6x270, 6x275, 5x275

Lunges: 6x140/leg, 6x145/leg

Leg Press: 6x5 plates+35/side

Ham Curls: 8x170, 6x170

Some slight gains today, although my workout got cut short because I had other crap going on. I will make up calves tomorrow probably.

Weight: ???
Cals: 4400 (40/40/20 p/c/f)

Coke
04-26-2005, 09:15 AM
Great to see them pr's, looking strong bro.

SpecialK
04-27-2005, 01:09 AM
TUESDAY: Chest/Abs

Bench: 6x250, 5x255

Incline: 6x210, 4x220

Dips: 8xBW+55, 6xBW+60

Cable Crunches: 12x65, 12x65, 11x70

Swiss Ball Crunches: 10xBW+25, 10xBW+25

Today was a good workout, I finally broke my plateau on bench, and added weight to everything else as well.

Weight: 209
Cals: 4500

SpecialK
04-27-2005, 06:43 PM
WEDNESDAY: Back

Deadlift: 6x385, 5x390

Barbell Rows: 6x205, 4x210

Pullups: 10xBW, 7xBW

Lat Pulldowns: 6x175, 4x190

Shrugs: 6x315, 6x315, 4x315

Today was a great back workout. Not really much else to say except I almost had a 5th rep on the 2nd set of rows, and I barely got that 7th rep on pullups.

Weight: ???
Cals: 4500

Coke
04-28-2005, 04:47 AM
Nice to see you are at a new level on the bench man, good stuff there and with the back as well.

SpecialK
04-28-2005, 06:55 PM
THURSDAY: Arms

BB Curls: 5x125, 3x125

DB Curls: 6x60, 6x65

Close Grip Bench: 6x225, 4x225

VGrip Pressdowns: 6x100, 7x100

I'm not really sure what happened here. Maybe my biceps were overtrained from working them right after my back day, but then that doesn't explain why I did so well on DB curls. That second set of 6 wasn't too difficult. I also decreased on CGB for some reason. I think it was because I didn't drink enough water today. I worked out at a different gym than usual, so the VGrip numbers can't be compared.

Cals: 4500 (same ratio)
Weight: ???

SpecialK
04-30-2005, 12:14 PM
FRIDAY: Shoulders

Seated Military Press: 6x160, 3x165

DB Side Raises: 8x30, 7x30

Rear Delt Raises: 8x50, 7x50

I just have the hardest time moving up on the pressing movements. I don't know what the problem is.

Weight: 207
Cals: 4500 (30/40/40 f/p/c)

BigDanStud
04-30-2005, 01:19 PM
Chances are your triceps were tired from thursdays arm workout thus hindering your pressing ability for shoulders. Maybe adjust your grip, make it wider or narrower. Or get a 22 gauge needle and prick your butt with sust at 1 gram a week, 2 shots at 500mgs a prick, you prick, haha merp merp

Big Dan

SpecialK
05-02-2005, 06:01 PM
WEEK 8

MONDAY: Legs

Squats: 6x275, 6x280, 6x285

Lunges: 6x140/leg, 6x145/leg

Leg Press: 6x6 plates/side

Ham Curls: 8x170, 7x175

Seated Calf Raises: 8x5 plates+15/side, 8x5 plates+20/side, 8x5 plates+25/side, 8x5 plates+25/side, 8x5 plates+25/side

Today was a great leg workout, I wasn't expecting that kind of gains on squats. I wonder if I did something different on them that made them easier or if god forbid I actually got stronger on them.

Cals: 4500 (40/40/20 p/c/f)
Weight: ???

BigDanStud
05-02-2005, 10:01 PM
"I blessed the rains down in Africa."

You are most likely getting stronger, it happens with time, you douche bag with a hefty sack, now go suck down that trenny tren tren, clenny clen clen, and a big phat needle of sust in the butt. merp

Big Deezy

Coke
05-03-2005, 06:47 AM
Super efforts dude, damn good leg workout.

SpecialK
05-03-2005, 06:34 PM
TUESDAY: Chest/Abs

Bench: 6x255, 4x260 (almost had a 5th)

Incline: 6x215, 4x220 (almost had a 5th)

BB Decline: 6x225, 6x225

Cable Crunches: 12x65, 12x65, 11x70

Swiss Ball Crunches: 11x25, 8x25

Everything was going great until I found out the gym's dip belt was broken. I decided to substitute with decline bench, but it felt awkward and I knew I could've done more weight had I not wasted so much energy balancing the weight. Other than that it was a great chest workout.

Weight: 207 :confused:
Cals: 4500

Coke
05-04-2005, 06:02 AM
Somebody broke our dip belt too and it makes me mad...damn good chest session Kevin.

BigDanStud
05-04-2005, 10:38 AM
Kev, did you decide to do a clean bulk or are you going to diet?

Big Deezy

SpecialK
05-04-2005, 06:27 PM
WEDNESDAY: Back

Deadlifts: 6x385, 6x390

Barbell Rows: 6x205, 5x210

Pullups: 10xBW, 7xBW

Lat Pulldowns: 6x175, 4x190

Shrugs: 6x315, 6x315, 4x320

I'm inching my way closer to the 6x400 lb deadlift. The "bruise" on my right hand hurt after I finished the 1st set of deads, but it didn't hurt as bad as last week, although there is still a lump on my hand. Maybe the workout is preventing it from healing as fast as it could, but overall it seems to be getting better.

My left arm is also sore right inside on the elbow joint. I have no idea what caused that.

Cals: 4600
Weight: ???

Dan: its bulkz 4 life! or at least this summer...

Cocoa: Thanks!

Coke
05-05-2005, 11:24 AM
Wow bro, you've almost been working too hard - :D ...great job on the back and traps.

SpecialK
05-05-2005, 05:48 PM
THURSDAY: Arms

BB Curls: 6x130, 4x135

DB Curls: 6x65, 4x65

Close Grip Bench: 6x225, 5x230

VGrip Pressdowns: 8x120, 6x120

Wow, quite an improvement from last week.

Cals: 4600
Weight: 209.5

SpecialK
05-06-2005, 05:23 PM
FRIDAY: Shoulders

Seated Military Press: 6x160, 3x165

DB Side Raises: 8x30, 6x30

Rear Delt Raises: 8x50, 5x55

I have this theory that my shoulders can't progress when I work them after bench/incline because they haven't recovered enough. Whenever I used to work them on monday, I made good progress on them, but no progress on bench. Now that I work them on friday, I make progress on bench/incline but not military. This sucks.

Cals: 4600
Weight: 209

Coke
05-07-2005, 07:37 AM
I hear the plight but you are advanced enough to make the switch to the push-pull-legs type thing that I was doing, think about giving it a try man...good arm workout and shoulders too bro.

SpecialK
05-10-2005, 11:01 AM
WEEK 9

MONDAY: Legs

Squat: 6x280, 6x285, 5x290

Lunges: 6x140/leg, 6x145/leg

Leg Press: 6x6 plates+5/side

Ham Curls: 8x170, 6x175

Seated Calf Raises: 8x5 plates+20, 8x5 plates+20, 8x5 plates+25, 6x5 plates+25

Some nice numbers today, I wasn't expecting to go up again on squats. My diet totally sucked yesterday but it didn't seem to affect today's workout.

Weight: ???
Cals: 4600

SpecialK
05-10-2005, 06:07 PM
TUESDAY: Chest/Abs

Bench: 6x255, 4x260

Incline: 5x215, 4x215

More Bench: 5x225, 4x225

Cable Crunches: 12x65, 12x65, 11x70

Today was not a good workout, but I'm not sure why. I didn't sleep well last night and my diet the last two days has not been very good, so maybe that's why.

Cals: 4600
Weight: ???

Coke
05-11-2005, 05:55 AM
Awesome leg session Kev...I thought the chest effort was fine, pushed nice weights around.

SpecialK
05-12-2005, 06:44 PM
THURSDAY: Back

Deads: 6x385, 6x390

Barbell Rows: 6x210, 4x215

Pullups: 10xBW, 7xBW

Lat Pulldowns: 6x175, 4x190

Shrugs: 6x315, 6x315, 6x320

I did wed. usual workout today because I was gone all yesteday. I will do thurs. workout tomorrow and skip friday's, which doesn't seem to be helping me much anyway. Not many PRs today, although deads felt easier than last week. I will def. move up to 390/395 next week. I also almost had a 5th rep on barbell rows at 215.

Weight: ???
Cals: 4600

Coke
05-13-2005, 05:24 AM
Like the way you move the weights up in about 5lb increments, its a clever thing...so smooth with it all bro - :thumbup: