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Old 05-28-2010, 12:34 PM   #161
ricka182
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Default From Thursday 5/27

Diet

3 egg omelette with shredded cheese and bacon @ 6:15am
2 scoops ON Cassein w/ water @ 8:00am
3 Sausage links @ 9:30am
5 oz grilled chicken @ 12:15pm
2 scoops ON Cassein w/ water & 2 string cheese @ 2:15pm
3 Hot Dogs(no bun) @ 8:00pm
1 scoop Somatomax @ 9:00pm

Session

So friggen tired...didn't really do a damn thing..
Tricep Push Down (T-Bar) 1 x 10 @ 50Lbs
Biceps (T-Bar) 1 x 10 @ 50Lbs
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Last edited by ricka182; 05-28-2010 at 12:43 PM.
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Old 05-28-2010, 12:37 PM   #162
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Default From Today 5/28

Diet

Wake-Up - Aminos on the way to gym (IntraBolic)
Lifting - More Aminos!
PWO(8:05am) - 1 scoop ON Whey w/ water
9:45am- 4 hard-boiled eggs, 3 Sausage links, 2 Scoops Cassein w/ water
10:40 - 3 Maple Sausage links.. I was so damn hungry, found these in a freezer from probably 8 months ago.. still tasty as hell!
12ish - 5oz grilled chicken, diet soda - Eating that right now as I type..yummy!
2:00pm - 2 scoops ON Cassein w /water - Not looking forward to this, but will probably down it quickly..
Not sure what dinner will be... I'm breaking my no-carb diet for the weekend re-feed. I want to have as many good carbs as I can, but will probably wind up ordering pizza with some friends later...and lots of beers!

Session

Incline BB press - 135 x10 - 115 x5 - 115 x5 - 135 x5 - 135 x5
Flat BB Press - 135 x10 - 135 x10 - 135 x5 - 135 x5 Pause Set - I literally let the bar lightly rest on my chest for a 5 count before back up on the last set here...barely got the last rep..felt so good!
Pec Deck - 135 x5 - 135 x5
Deadlift -135 x10 - 185 x10 - 225 x5 - 225 x1(crap rep) - 135 x 10(Stiff Leg)
Hanging Ab Knee Raises -20 reps x 3 Sets



Okay, so damn! I'm finally caught up!!!! Overall for the week I'm very pleased. I'll probably repeat the same workout sessions next week..

There will be a few planned cheat days during the week, but I did plan for them as mentioned and will make sure I don't go too overboard..

No posting planned for the weekend. The base I work at is closed Monday for the holiday, so I'll have no gym access. I'll probably just use my own home gym to get some sets in..

Have great long weekend everyone...thanks for trying to keeping up with my endless journey!
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Last edited by ricka182; 05-28-2010 at 09:07 PM. Reason: set correction
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Old 05-28-2010, 02:10 PM   #163
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Great detail in the log Ricka. It looks like you really have everything nailed down. Keep hard at it!
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Old 05-31-2010, 12:02 PM   #164
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Default I'm alive...somehow..

Wow.. What a weekend. I had way more than just any stinkin carb re-feed. I ate, and drank, and ate, and drank...etc... Yesterday was a huge cal day.. I had a bunch of friends over for a BBQ and bonfire.. I had just over 25 pounds of food to grill up.. It's pretty much all gone. Just have a 1/2 pound of teryiaki turkey tips, which will be dinner tomorrow probably. And a few burgers and hot dogs.. Overall, I say it was worth it, because I had a great time, and I still a workout in today...

I'm also about to flip and quit cutting, and just go back to my old routine of the big 3 muscles, 2x a week with different assistance lifts each day, on a 4 day split. No other reason than when I finished todays session I felt really good...I still do right now. It's just a simple pyramid up, but still with a lot of volume getting close to 50 reps.. I made more gains in strength and size with that than I did any other routine I've followed. I know it's only a week, but I was miserable last week. Always hungry, never enough time to eat enough at work. A couple of days I was without food for almost 3 hours, and that was driving me nuts. Even my little snacks I became practiacally dependent on.

If I do flip, cal intake will be above maintainence a bit and as clean. Carbs will be moderate, fats low....Protein, very very high.... Leaning towards 2g per Lb, which would put me at just under 500g daily.. I have the protein powder stocked up, so that's no problem..

Anyway, just thoughts for now. This week will stay on track with last week, although I think I may drop the Mitotropin. A bit too strong for me, made me sweat like a pig all day, and without AC I'm not dealing with that again. Tomorrow will suck, as the AC has been off all weekend because the hvac control people are stupid...

Todays Session in next post.
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Old 05-31-2010, 12:08 PM   #165
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Default

Diet

Not on track today...had some aminos at wake, DD breakfast a couple hours later.. Not sure about the rest of the day. Probably some leftovers from yesterdays BBQ on the grill later.

Session

Flat Press

B x 25
95 x 32
115 x 16
135 x 10
155 x 6
185 x 3
185 x 3
185 x 3

Great pump from the volume, good early soreness from going semi-heavy....happy with todays session. Could have added some flyes, but I just damn woke up when I did these. I figured it would be too hot later today to do them, and I would have been right..


No deadlifts today. My lower back is killing me. I really need a new mattress set, but I have to pay some other bills first. Tomorrow will be an HIIT day possibly. If my new outlet tiemr works, the gym room will be cool enough. If not, the heat and humidity will suck the life out of me..
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Old 05-31-2010, 12:47 PM   #166
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Default

Sounds like a good weekend...food drink and a pump I like the food and drink part best though.
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Old 06-02-2010, 08:31 AM   #167
ricka182
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Default Back to it...

No session yesterday. Very tired, and had a few things to do other than the planned HIIT. Still debating on changing from cut to bulk, again..or just keep lifting whatever. I hate cutting. I really do. I feel at this point, I'm not so big I really need to cut and by increasing muscle strength and size I can look and feel better overall. Besides, the constant headaches and hunger are killing me. I'm going with a more Zig Zag approach with diet and carbs. On day I lift, no carbs. Off days, light to no carbs. I know, sounds backwards but it's easier for me maintain.

So back to a more pyramid type of lifting. High volume overall, with high rep low weight moving to low rep high weight. Next week, I may change the schedule from MWF to a 4 day spilt of some type.
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Old 06-02-2010, 08:42 AM   #168
ricka182
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Default Today - 06/02

A fairly good session. Lot more people in the gym today. Saw some guy pressing 225 for reps, and reps, and reps. Then he maxed to 295 for a few reps... I want the look on his face when he was done...like he could crush the world..someday, I'll get there.

Diet Will make edits as day goes on..

Aminos at wake, aminos at gym.
PWO - 1 scoop On Whey w/ water
9:45am - 4 hard-boiled eggs, 3 maple sausage, 2 scoops Cassein(On and ATW mixed)
Lunch - 2 Omaha hot dogs
Pre-Dinner - 3 Widmer hefe's...yes, beer.
Dinner - Lg grilled chicken sub w/cheese and bacon, slice of pizza
Dessert - I know, don't really need this... 3 cookies, kit-kat bar, 2 packs of gummis... yeah, the worst part of the day..but so good..




Session

Flat Press -
95 x 20
115 x 15
135 x 10
185 x 5
135 x 5 - Elbows in
135 x 5 - Elbows out

Flat DB Press
30 x 5
40 x 12
45 x 5
50 x 10 - Last few reps were crappy, but completed

Flat DB Flye
30 x 5 - Should have done more, but was running low on time.

HS Iso-Lat Raise
50 x 5
35 x 10
35 x 10
35 x 10

HS Iso BTN Press - Still not a HS fan, but the only rack was being used by a girl taking 5 minutes in between sets...grrr!
50 x 15
90 x 5
90 x 5

HS Shrugs
90 x 35
180 x 15
270 x 5
90 x 50

Overall, not bad. I want to focus more on chest and shoulders. I'm going to make those my primary lifts, with deadlifts and squats becoming higher volume assistance lifts, if that's the right terminology..
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Last edited by ricka182; 06-04-2010 at 07:55 AM.
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Old 06-04-2010, 07:52 AM   #169
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Default A good friday session...

So the gym was nearly empty today. Always good to be able to just walk in, lay down and bench, or whatever I need to do..

Diet

As usual, won't be perfect...
Aminos @ wake, and more aminos at the gym.
@ 9am : will have 5 maple sausage links
@ 10am : 2 scoops cassein w/ water
@ 11:30am : 5.3 oz grilled chicken
@ 2pm : 2 scoops cassein
Dinner : unsure, but certainly not the best on a friday night..

Session - A plethora of total reps!

Flat Press
B x 10
95 x 10
135 x 10
145 x 10
185 x 3
185 x 3
185 x 5 - Partial reps, top half
135 x 5 - Slow, 10 seconds reps
135 x 5 - Partial reps, bottom half - Superset with below
135 x 5 - 5 more slow reps - superset with above
135 x 5

Flat DB Flye
30 x 10
30 x 10

Flat DB Press
50 x 7
50 x 5

DB Front Lat
20 x 10

DB Side Lat
20 x 10

DB OH Press
30 x 7

Standing BB Press
65 x 10

HS Iso-Lat
20 x 10
40 x 5 - 3 reps, then 2 more

HS Iso-Shrugs - Standing I'm starting to really like this HS machine..
90 x 25
180 x 15
270 x 5
180 x 15
90 x 25 - Looking down, concentration on squeezing rear delts
90 x 25


So a lot of reps today. I feel good though. I'm thinking next week I'll go back to my old routine of the chest, back, shoulders and legs 2x a week. Not sure of where I'll place each, but I'd like to get in on a 4 day setup, Mon to Thurs.. Not a lot of rest in between, but I'll figure it out...

I don't think I'll ever figure out the right diet. I just can't make myself eat so much when I'm trying to gain. So I'll just be supp'ing with more protein shakes if I need the cals. Otherwise, I'm going to eat what I want sans the obvious real bad foods like McDs, candy, and other junk..

Looking forward to a good weekend, hopefully get some golf in, a bit of yardwork, and whatever else comes along..


Great pump from the volume, good early soreness from going semi-heavy....happy with todays session. Could have added some flyes, but I just damn woke up when I did these. I figured it would be too hot later today to do them, and I would have been right..


No deadlifts today. My lower back is killing me. I really need a new mattress set, but I have to pay some other bills first. Tomorrow will be an HIIT day possibly. If my new outlet tiemr works, the gym room will be cool enough. If not, the heat and humidity will suck the life out of me..
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Old 06-04-2010, 11:41 AM   #170
ricka182
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Default

Also wanted to mention... I stopped taking the Somatomax. I felt it worked too good, and was messing my overall motor stability. I figured this out by a couple ways. First when I woke up I felt dizzy and hard to stand without leaning or wobbling for a couple hours; Second, by going to the driving range. I felt unbalanced, and was unable to hit a clean shot. I had no control of my arms in motion, and the blade was open shooting every ball hard right.. I stopped taking it for a couple of days and went back to the range, and everything just felt better. I also have no dizziness when waking up anymore..

I know it sounds weird, but I think the ridiculously high amount of GABA and everything else just messed with me too much. I'm getting plenty of sleep for now... If I need more sleep aid, I will take a couple SleepMD. I've used that before and never had any ill effects. I mentioned in my review I usually never try something without doing lots of research on it. This time I didn't, and it bit my ass.
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