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Old 08-19-2010, 09:04 AM   #251
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Default Trifecta day #25

****ing ouch. Yeah, I'm in pain. I was feeling really good, having a great workout. I sat down to pull 180 for Lats, and something felt wrong after 5 reps. I let the weight up, but I think I pulled my shoulder blade if that's possible. Same as a couple of weeks ago. So I guess I now know my pulldown limit, until I rep out for more at a less weight I'm not touching 180 again. I'm off for 3 days though, and Monday is more of a push day so I should be okay by then.

Today is the last day on the Trifecta stack. I'll start the PCT with Formadrol and T-911 tomorrow. Might also add in some Mass Addiction to boost it a bit. I should run a full 14 days of PCT, but will be on vacation after 13, so I'll stop at 12. A few days will have a bigger dose, no big deal. I'm pretty sure I'll be okay..

Ouch, it ****ing hurts. Just to reiterate how much this sucks.... It definately affected the rest of my workout. I was trying to be careful, so I really couldn't give as much as I wanted.



Low Row
120 x 20
180 x 8 - 2 sets
210 x 5
220 x 3 - PR!!!
250 x 1 - PR!!!
Very surprised I was able to pull 250, but I got 1 solid rep in...I think I'll stay there until I can pull 250 x 5..

Lat Pull Down
120 x 20
180 x 5 (Front) - Ouch happened here!
165 x 6
135 x 10 - I lost count, as I was unable to concentrate due to discomfort...
120 x 8? - More lost counting..

Squats
135 x 12
175 x 8
195 x 6
225 x 4
225 x 5 partials
I had to wait almost 15 minutes for someone to finish leaning on the bar in the rack. Yeah, he was squatting, and had great low form, but taking 5-7 minutes in between sets just is not cool. Plus he was pure raw lifter.. Nothing against raw lifters, but this guy was acting like an ass because I was using a belt and wraps. F**k him.

Deadlift
135 x 15
185 x 10
225 x 8
185 x 10 - Speed deads
135 x 10 - Stiff

BB Shrugs
135 x 15
185 x 10
225 x 6
This really was not that smart. All I could feel was my shoulder throbbing..

T-Bar Cable Curls
80 x 15
90 x 12
110 x 8
120 x 6
130 x 5
140 x 3
80 x 10

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

So, I learned a good lesson today. When it hurts, stop. I didn't want to because I figured I was up so damn early, I would just be sitting on my ass for almost 2 hours. I couldn't go home, because I'm the first guy in, so there's no one to call out to. Oh well. I'll put some ice on it later if it still bothers me. It's not really a pain, but a discomfort. If I turn too quickly, I get a sharp pain that feels numb at the same time... So basically, rest, rest, and more rest until it feel better. Regardless, I'll still follow the PCT even if I can't lift. I may just do extra leg work instead of pulling...

Ouch. ****ing ouch, this sucks.
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Old 08-19-2010, 09:14 AM   #252
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You really should run your pct for 4 weeks brother. Its not really gonna kick in till around the second week. Formadrol and T-911 is an awesome stack and you should see gains still all the way through pct. Mass addiction would be an over kill, save it for a stand alone a couple months down the road.
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Old 08-19-2010, 11:50 AM   #253
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You really should run your pct for 4 weeks brother. Its not really gonna kick in till around the second week. Formadrol and T-911 is an awesome stack and you should see gains still all the way through pct. Mass addiction would be an over kill, save it for a stand alone a couple months down the road.


Hmmm...so would running PCT while drinking heavily be a waste, or dangerous? I can save the MA for later. I just had it lying around and wanted to use it up.

What if I ran PCT up to my vacation, then resumed once I returned? I'm only going camping for a 4-5 days, so maybe I can do it that way instead. I just don't want to screw it up too bad..
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Old 08-23-2010, 01:18 PM   #254
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Default Trifeca Stack PCT Day # 4

So I finished the Trifeca Stack PH portion last week. I started right away on the PCT Thursday after waking. I'm stacking my PCT pretty heavy because it's shorter than it should be. I only have 12 days, then I'm on vacation. So PCT consists of Formadrol, T-911, and Mass Addiciton. I've been told the MA is overkill, but it's only half a bottle and I'm closely following someones elses Trifecta cycle, and they had a similar issue with shorter than reccomended PCT. They recovered just fine, as Trifecta is fairly mild to begin with anyway. I plan on running as is for now, going on vacation, then taking a short break from the gym before the next stage...cutting.

I F'ing hate cutting. So instead of cutting, I'll call it re-comping. Bascially, I plan on lowering my total cals, all 3 macros by 25-35%, and keep lifting fairly heavy. I'm also going to switch my routine so I get more rest. I'm thinking going back to a MTTF, with Weds off is best for me, for now. Sometime next year, I will run 5/3/1 for a while. I'm also looking into C&P possibly..

Anyway, lifting today kind of sucked. Rotator cuff is still sore from Thursday, but feeling much better. I only did light shoulder work today, and stopped once it felt to be too much. Tomorrow is back and legs, so hopefully I don't get put too much strain on it.

Warning - TMI ahead.. You've been warned!

And 3 shts today already, and I need a 4th. Once at home, one pre-wo, one post-wo..and building up is the pressure. I also can't eat too much, which is another indicator to go sit down. I just hate the shatters in my building. Nasty.

End of TMI - This log(no pun intended) is no holds barred...


Flat Press
115 x 20
135 x 12
155 x 8
185 x 7
205 x 4
225 x 5 partials - Almost lost it on the last partial..
Don't know why 225 feels so much heavier at the gym than at home....

Incline DB Flye Press
40 x 20 - only one set of 45's and they were taken...
55 x 8 - Felt week, really week for some reason on these..
55 x 8 - Barely got them in, almost failed.. Need to start treating these like incline bench and go lighter...
35 x 10 - Extra wide out..

S.O.H.P.
65 x 10 - 2 sets. Started feeling some discomfort, so went with 2 sets of 10 versus one set of 20.
65 x 12
85 x 7
85 x 5

Side DB Raise SuperSetted with above, sort of...
15 x 10 - 2 sets
I really need to find a way to get my side and front raises up..this is so sucky-ass low!!

Tricep V-Bar
120 x 12
140 x 10
160 x 8
180 x 5

Pec Deck
120 x 15
Just felt sore after one set...so no more at this point.

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


So not the best workout today, but I got some work in. I may go home and a few sets of flat press, but if there's any weird feeling I'll stop right away.

Overall, today was only a 6/10... Hopefully tomorrow is better..
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Old 08-23-2010, 04:12 PM   #255
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I get massive ****s with cutting. Drives me up the wall. And they aren't the solid type. I've matched your TMI with more TMI.

Workouts are looking good. Keep pushing!
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Old 08-23-2010, 04:33 PM   #256
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I've matched your TMI with more TMI.

Workouts are looking good. Keep pushing!

And I match yours again...

I couldn't push that hard in the gym, or I would have shat right there... I actually had to run-hop to the stall......



NON-TMI related....no lifting this afternoon. Not sure why, but have just felt very blah all day. Looking forward to tomorrow...
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Old 08-24-2010, 12:40 PM   #257
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Default Trifeca Stack PCT Day # 5

An okay day I guess. Not super motivated, but not feeling crappy. I did see one problem though. My feeling crappy on Mondays is definately due to my eating habits on the weekend. I stepped on the scale, and almost fainted when I saw 257..257! WTF happened to make me gain almost 10Lbs in 3 days?! I figure it was probably candy, seeing as I didn't drink much at all..but I did eat lots of candy. But not 10Lbs worth, so I'm not 100% sure about that. I'm going to step up and weigh again after I get home. If it drops a bit, I'll know it will probably keep going down as I work the excess sodium out of my system. I get bloated really quick when I eat badly. I'm also noticing that since I changed my diet in week 3, the tummy has become a bit softer.. So maybe there is some fat gain, but I'm not eating junkfood enough to call that the only source. Overall through the cycle so far, my weight has seemed to stay static, so I think I may have been losing some fat. I'll know when I re-caliber my gut next week.

As for my rotator cuff injury...it feels a little off, but the pain isn't there like it was last week. I used very controlled movements today. I really only feel pain when I turn my head all the way to either side. The pain is on the left shoulder blade area only, so I'm thinking it's just still recovering. I figure a few more light workouts won't hurt it much, considering after next week, I'm leaving the heavy weights alone for a little bit. I'll need to cut soon unfortunatly, and am planning on doing some high speed GVT work 3x a week. Full body, light weight, no rest...and more of the dreaded running in the A.M. I hate it, but it works.


T-Bar Rows
45 x 15
90 x 10
90 x 10
135 x 6
90 x 8 - Narrow grip
45 x 10 - Narrow grip

Assisted Pull-ups
I set the weight stack to the # listed to give relief... Carrying so much body fat sucks...
10 x 130
8 x 120
6 x 100
4 x 80 - I barely got my chin up on these, so I know where I'm at for this excersise.

Lat Pull Downs
120 x 12
135 x 8
150 x 5

Deadlift
135 x 10
185 x 10
225 x 10
275 x 5

Squats
135 x 10
185 x 8
205 x 6
225 x 4
275 x 1 - Only a partial, so no PR...but I can see myself hitting this pretty soon..

HS Shrugs
2P x 20 w/pinch
4P x 10 w/pinch
4P+25's x 6

V-Bar Preacher Curls
20 x 20
40 x 10
60 x 3 - Fail to hit 5 reps, again.
60 x 2 - Rested 15 seconds from above and finished the last 2 reps.
70 x 5 - Partials 1/2 way down, plus on last rep I held out at 1/2 way for 10 seconds.

T-Bar Cable Curls
120 x 6
100 x 10
80 x 20

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

So I'm nearing my wall. I know, walls don't exist and I'm just training hard enough. But everytime I try to tell myself that, I wind up getting hurt or just breaking down and having to take too much time off. I find that for myself, going for 6-8 weeks, then resting for 2 weeks works best for me. I don't injured as much, and I strangely find myself much stonger after an extnded rest period. I think most people would as well, if they could convince themselves to stay out of the gym for a while. It's amazing how the body can heal itself and allow for so much greater punishment in the future.

Okay, out for now....will update with current weight a little after 4pm, 24 hours after I saw 257...
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Old 08-25-2010, 11:10 AM   #258
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Default Trifecta Stack PCT Day #6

Tired today. And for a surprise, I walk upstairs from locker room to weight room....and it was empty! I was the first person in today.. There was one regular, but he was outside stretching. I had my choice of any damn machine or station.. If only everyday could be like that!

Anyway, I have now cemented in my head that I should be working out in the afternoon. No matter what Pre-Wo I use, I just don't have the energy. The stims just wake me up a bit, and make me sweat like a pig. There is no actual boost of energy used to move weights. I'll finish using the Quake til next week, and maybe use just 1/2 scoop in the future. I just can't throw it away.

So my next routine will be...I don't know 100% yet. I'm researching an H-Drol/11-Oxo cycle, but am being very cautious. While some consider the Trifecta to be a PH, I've heard plenty of people say it so mild, it's not much of a PH. Regardless, I'm glad I tried it out and certainly made more gains than I probably would have.

As for my weight issue, I was at 254 yesterday..so some was dumped out, literally. I also had to piss at least 12-15 times yesterday... I'll step up again today to see where I'm at. Then no more until next week.

Okay, so today went like this :

Incline Press
115 x 12
135 x 10
155 x 5
155 x 3 - Pissed about this. I was supposed to hit 8 reps @155, but just couldn't push any more.
175 x 7 - Partials only, but felt more in my arms than chest.
175 x 5 - Partials, lower down to engage more chest.
135 x 5 - For fun, I guess
135 x 5 - Slow reps, with long pause at bottom.

Flat DB Flye Press
45 x 12
55 x 8
65 x 7 - I think this is as high as these will go without a spot. I can barely get these off my legs to start.

Pec Deck
105 x 12
120 x 10
135 x 8
135 x 8
120 x 10
105 x 12

BTN Press
65 x 12
75 x 10
85 x 6 - Again, lower than last time due to lack of energy.

DB Side Raise
20 x 7 - 5 sets - I almost like I could have done more, but I didn't want to fail. I may stick on 20's until they feel like paperweights, then move up.

DB Press
30 x 10
35 x 8
40 x 6
45 x 4
50 x 2

HS Shrugs Next routine, these will get dropped for BB or Smith Shrugs.
2P x 50
2P+50 x 40
4P x 30
4P+50 x 20
6P x 10
6P+50 x 5
2P x 50

Tricep Push Down - V-Bar
100 x 20
160 x 10
180 x 4
100 x 20

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

So, with so many fails to hit goals, or at least what I did last workout I'm clearly seeing the lack of energy. It seems I have so much more energy on Monday and Tuesday. No matter how much I eat, I just have nothing in the tank, so early in the morning. It also would give me more time, but I would also have a commute of double the time. I get out of work now at 3pm, so when I drive out the main gate there isn't much traffic. If I were to leave the gym at 5-5:30, the 1.5 mile road would be backed up all the way to my gate.

And the rotator cuff is feeling better too. I now think it was more of a muscle pull, than a cuff tear. Pain is lessening everyday, even with nearly full ROM.

Okay, time for more horsemeat and potatoes...
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Old 08-25-2010, 11:13 AM   #259
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i consistently dream of the day i walk into the gym and its empty!!!!!

nice workout, and good choice switching to afternoon workouts... i'd never be able to workout early in the morning
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Old 08-26-2010, 11:30 AM   #260
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Default Trifecta Stack PCT Day #7

So one week after F'ing something up, I'm almost back to 100%. I took it really easy today, using the most controlled movements I have in a while. Nothing too heavy, and no long stretching movements. I also used a couple of newer leg machines as opposed to squats. A Cybex leg press, and an HS Iso Leg Extension. Leg extensions suck, but they work really well. At least today they did for me..

Anyway, today was a good day. I feel like I've made some positive gains in strength, while maintaining weight. I wanted to gain, but not if it meant too much fat. My weight ballooned over the weekend, but that was liquid gain. I pissed it all away, and am now back to 249..pretty close to where I started.

I'll compare and post some stats after PCT is complete next week. I did take some before pictures, but they didn't come out right. And my after pics won't really show much because of the extra 25Lbs of fat I carry. So a cut is definately in order, and will begin as Autumn approaches. It will easier to run outside in the A.M., then possibly do an IF diet during the day, then lift after work, and Paleo-style gorge at night.. Still debating, but will enjoy at least a couple of weeks off..


Low Row
120 x 20
150 x 10
150 x 10
120 x 10

Lat Pull Down
120 x 20
135 x 10
150 x 7
135 x 10
120 x 10

Stiff Deads
135 x 10 - 2 sets
185 x 5 - 2 sets
135 x 10 - 2 sets

Cybex Leg Press
90 x 30
180 x 20
270 x 10
360 x 10
450 x 5

HS Iso Leg Extension
50 x 10 - 2 sets
90 x 7
90 x 5 - 2 sets w/assistance on last rep.

HS Preacher Curl
45 x 20
65 x 10
75 x 5
65 x 5
45 x 10

T-Bar Cable Curls
100 x 15
100 x 10
130 x 5
130 x 5
80 x 20 - I think this was what I did..maybe it was 70 x 10-15.. Very tired and sweaty.. The stims make me a walking drip rag.

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


So there. Now I'm going to enjoy some more horsemeat and potatoes..
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