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Old 08-11-2010, 01:22 PM   #241
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So, completely unrelated to training, my boss is a friggen idiot. Not really my boss, but my immediate supervisor. He is just content with letting things be screwed, and tells me not to take the inititive. I'm going to speak with my actual employer boss, and see if I can get him to say something to somebody to let me fix the problems and reorganize the network directory. All this, while the supervisor boss sits around doing not a damn thing, which I think he has been doing for 21 years.. But hey, it's the US Gov't...why should I expect any continutity?..
I now how you feel. I lived under the wrath of 2 sociopathic bosses in the not so distant future. You would tell them about an issue, and they would let it slide because widgets were still being produced. then something would break, and they'd point the finger at you.
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Old 08-12-2010, 11:20 AM   #242
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Default Trifecta day #18

Damn good day! Hit a couple of PRs, had a good session overall, and wasn't too late to the office. If I actually did all my prep last night like I usually do I I would have had plenty of time. But I got lazy watching DVR stuff... Anyway, still feeling good and happy to see the weekend rest period here.

I also got my tickets to the Allman Brothers..just one night though. Damn tickets were $75 a piece, and we got upper balcony.. Ridiculous prices, but for a limited engagement like this, it should be a good time regardless...

Low Row
120 x 20
170 x 8 - 2 sets
180 x 6 - 2 sets
210 x 3 - PR!!!

Lat Pull Down
120 x 20
120 x 15
135 x 10
150 x 7
165 x 7 - Front of neck
105 x 20

Deadlift
135 x 10
185 x 10 - 2 sets
225 x 5
255 x 3

Squats
135 x 10 - 2 sets supersetted with 35 seconds rest between
185 x 5
225 x 2 - + 10 Partials - PR!!!

Straight Bar Curls
45 x 20
65 x 10

V-Bar Preacher+ added weights..not sure how much the bar weighs..
20 x 20
40 x 10
60 x 2 - Failed on the 3rd. Got 5 last time..
60 x 5 - Partials 1/2 down
20 x 28 - Classic 7's, 7 full, 7 half up, 7 half down, 7 full - Great pump after these...

******************End of Session****************************

I wanted to do more bicep work, but the clock was ticking as usual. Still happy with what I did get done though...

And another 3 day rest...very needed. Will watch what I eat this weekend to avoid a Monday crash like last week... Only a few brews as well...
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Old 08-16-2010, 07:22 AM   #243
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Default Trifect day #22

So last week of the ph portion of the Trifecta Stack. I upped the dosages for this week, to be sure I would exhaust my supply on Thursday. I missed a couple of doses on the weekends, so this will just empty both bottles on time. Now at 4/3/2 for both MMD and M1D. I will immediately start the PCT on Thursday with rest and a batch of PCT supps to push me through the last 2 weeks. I'll be running Formadrol, T-911, Mass Addiction, and Lean Xtreme for 2 weeks. After that, it will be time for a well deserved break from the gym for 2 weeks, and a little vacation to really rest up and do nothing for a few days.

Today was pretty good, but slow. I got very little sleep last night, but the Quake helped me wake up pretty fast. I had penned out a few changes to my routine, and should have stuck to what I was doing. The time it was taking to figure out the proper weights is where I lost time overall. But it's Monday, and coming in late isn't so bad as a lot of people come in late Mondays for some reason.

Anyway, other than wishing I worked my chest more, today was a pretty good day.. :

Flat Press
95 x 20
135 x 10
185 x 6
205 x 5 - 2 sets of partials, about 2/3 down.
185 x 2 - + 5 partials
135 x 10
95 x 20

Incline DB Flye Press
40 x 20
50 x 10
50 x 10
45 x 10
40 x 10

Cable Crossovers
20 x 20
30 x 10
40 x 5
Not a fan of these.. I bend my arms to much, don't really feel enough in my chest...

Standing OH Press / Upright Row - Worked both of these as a Superset...
45 x 20
65 x 10
85 x 7
85 x 7
65 x 10
45 x 10

Front Cable Raise - I don't like these...will switch back to regular DBs.
20 x 10
30 x 7
30 x 5

Tricep Push Down
100 x 15 - T Bar
120 x 10 - V Bar
140 x 10 - V bar
160 x 6 - V bar
180 x 3 - V Bar
100 x 10 - V Bar

HS Shrugs - Just because I like these...
2P x 12 - w/Pinch

******************End of Session****************************

I'm more than likely going to go home later and do a few more sets of flat press. I just have to get that exhausted feeling in my chest, or I feel like it's a waste. I figure a couple sets @ 135, and then a few near 200 will do the trick. Just low reps at the higher weight, and high reps at lower weight.

Okay, back to the grind of work.. Not too many complaints though..boss is gone for a week and a half, and the guy I pretty much despise is out sick..

Almost forgot...I bought an MP3 player to see if working out with music helped. A little Sony player..not a bad little toy. Has stereo speakers to use without headphones, and the headphones I did buy are really nice. They wrap around the back of the ear, and don't fall out at all, and the sound quality is prety good. I do have to figure out to make a playlist though. It keeps telling me to make one in Media Player, but when I do it doesn't get recognized by the MP3 device.. I'll figure it out later tonight....
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Last edited by ricka182; 08-16-2010 at 07:27 AM.
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Old 08-16-2010, 07:44 AM   #244
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Okay, back to the grind of work.. Not too many complaints though..boss is gone for a week and a half, and the guy I pretty much despise is out sick..
^ Enjoy that.

I had less than perfect sleep myself last night. My older daughter and her friend decided to make a horror movie at midnight which involved a lot of jumping.

Hope the PCT goes well, and enjoy your break.
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Old 08-16-2010, 06:47 PM   #245
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Default Trifecta day #22 - part deux

So I lifted again after work today.... felt good, still feels good and pumped. Had way more energy...so even after working all day, I have more energy than waking up at 4am and drinking some Quake.. This is interesting.. I'll have to check out the gym and see how busy it looks at 3pm when I get out.. I'll have to deal with more traffic for sure, but that also gives me more time to lift. Hmmm... I'll stick to the early shift for now, but I think that may change next routine change in a few weeks..

Anyway, so the extra work was :

Flat Press
95 x 20
115 x 15
135 x 10
185 x 5 - 3 sets
135 x 10

****End****

The 185 felt really good, and I know I could have moved closer to 10 full reps @ 185.. My bench at home also isn't perfectly flat, it sort of forces a slight arch in my back...which is good because that really pushes my shoulders down tight.

Tomorrow brings back and legs. I will again make an attempt to pull 300.. I'm also going to focus on really killing my traps and upper back with shrug/rear flye super sets...
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Old 08-17-2010, 12:39 PM   #246
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Default Trifecta day #23

Smashing PRs!!!! I F'ing love it! Although it has left me so worn down for the day... but it's worth it, and I finally got my 300 DL, and more!!!

Just wish I could have managed my time a bit better. Never got any reverse flyes in, and I had to use only one excersie for biceps...

T-Bar Rows
45 x 15
90 x 8
90 x 8
120 x 4
120 x 4
160 x 1

Lat Pull Down *GVT*
120 x 10 - 10 sets, with 30-60 seconds rest in between each. Used overhand wide grip to the back of neck.
135 x 10 - Overhand wide grip to the front

Deadlift
135 x 15
225 x 10
315 x 2 - PR!!! Very happy about this! Had people watching from across the gym..

Squats
135 x 10
155 x 8
175 x 6
195 x 4
205 x 2
225 x 1 - PR!!! Another great lift, but I should have done more..

HS Shrugs
2P+25's x 50
4P x 20
4P x 10 - w/ pinch
6P x 5
6P+25's x 3 - PR!!!

T-Bar Cable Curls
70 x 20
90 x 10
110 x 6
120 x 4
130 x 2
80 x 10

******************End of Session****************************

Yeah, pretty ****in happy today. PRs always feel good. Eating so much still sucks, but my weight has stayed pretty constant. So I'm either wasting my time, or adding muscle without fat. I haven't measured my waist in a while, but I'll do that with all other measurements at the end of PCT in 2 weeks..

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Old 08-17-2010, 03:56 PM   #247
BendtheBar
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Smashing PRs!!!! I F'ing love it! Although it has left me so worn down for the day... but it's worth it, and I finally got my 300 DL, and more!!!
Nice job man! Congrats. Way to hit the squat PR after the deadlift PR. That's no easy task.

You win this:

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Old 08-17-2010, 06:46 PM   #248
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Default

Thanks BTB! Very nice prize I must say as well...

Although, that squat PR is going to be smashed every week I have a feeling. Now that I stopped overworking with too many sets of high rep squats, I can very easily see adding 5-10Lbs every week.. I think next time, I'll max out on the last and heaviest set...

The DL PR may stay there for a while. I'm going to work a weight range in an up and down for 6 total sets, 36 total reps. Not 6x6 though. 10, 6, 2, 2, 6, 10....Using a mid weight range from 225 to 285 to 225, plus warm ups @ 135. Adding 5lbs to each set, each week. That continues for 6 weeks, which should bring me directly to todays PR @315. At that point, after a week off to rest I'm sure I could do more, and probably will...

I like this getting stronger thing... I should have started a while ago...
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Old 08-17-2010, 07:03 PM   #249
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Thanks BTB! Very nice prize I must say as well...

Although, that squat PR is going to be smashed every week I have a feeling. Now that I stopped overworking with too many sets of high rep squats, I can very easily see adding 5-10Lbs every week.. I think next time, I'll max out on the last and heaviest set...
Do it to it. I'd love to see you rocking a 300 squat by the end of the year.
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Old 08-18-2010, 11:15 AM   #250
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Default Trifecta day #24

Some what of a meh, day.. Not bad, but as usual I ran out of time. I even got to the gym early. I guess I just rest too long in between sets, and probably do to many sets. I just don't get that warmed up feeling if I jump into thr heavy stuff right away, and then I hit failure too early.

But overall, I'm pleased with todays workout. I lowered the Quake down to 1 1/2 scoops, and I like that dose better. When I was at 2 scoops, I basically sweat like a pig, literally dripping perspiration all over the gym. Not to mention, wearing a completely wet t-shirt looks stupid, and is pretty nasty after a session..

Incline Press
115 x 12
135 x 8
150 x 6
155 x 4
165 x 2
170 x 1 +4 partials - PR!!! - A good PR, but I want more...MOAR!!!

Flat DB Flye Press
45 x 12
50 x 10
55 x 6
65 x 3
Wanted to hit 75s, but just felt like it was insta-fail. I have trouble getting the 65s up to start without a spot, something I don't have...

Pec Deck - Life Fitness machine
105 x 15
120 x 12
135 x 8
150 x 5
105 x 10

BTN Press
60 x 12
70 x 8
80 x 6
90 x 3 - PR!!!
100 x 3 partials - Don't consider this a PR because of lack of ROM..but soon enough.

DB Side Raise
10 x 20
15 x 7
15 x 8
15 x 10 - 2 sets, alternating R>L, raising it like an I beam.
I really need to get stronger here. I feel very weak on my side and front delt raises...

DB Shrugs - Supersetted the whole thing. Did one set, waited 10 seconds, moved down the line and did more.
50 x 20
60 x 15
70 x 10
80 x 6
90 x 3 - PR!!!

Rear Delt Flyes - I'll actually post what I did on these, unlike last time when I forgot to put the data in under the excersise title...
60 x 20
75 x 10
90 x 6
105 x 2 - 2 sets

Tricep Push Down - V-Bar
100 x 20
140 x 12
150 x 8
170 x 6
200 x 3

******************End of Session****************************

So yeah, some good PRs..but they'll just keep rolling in provided I stay on the path of small increases in weight. For now, a little will go a long way,

Okay, time for 3 Salisbury Steaks..yes, 3 of them. I think about 12oz worth. Gravy too, but no veggies or other carbs though.. Still good eatin's...
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