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Old 01-19-2011, 11:03 PM   #21
BendtheBar
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Crushing it! How much longer are you on your cycle?
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Old 01-20-2011, 12:11 PM   #22
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Originally Posted by BendtheBar View Post
Crushing it! How much longer are you on your cycle?
Still got a few weeks. I've heard it really kicks in at weeks 4 & 5, so I was thinking 3 more, but with the new PH ban being crafted by the FDA now, the stuff won't around much longer, so I have to decide soon. My supplier is already down to under 500 units, so I may pick up another bottle. I'll probably run out of the 11-Oxo a few days earlier, haven't decided if I'll re-up on that, but it's dirt cheap right now..

No snow today, so I'll get a full workout today finally! Chest only too, so I'm going to kill it for sure!!!
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Old 01-20-2011, 12:29 PM   #23
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nice work in here buddy... well done on the PB's

Carl.
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Old 01-20-2011, 07:10 PM   #24
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Default Day #11

Great F'ing day!! Gym was nearly empty when I showed up, no waiting, and a hell of a workout! The DOMS tomorrow will probably kill me..and I can't wait to feel the pain..

Just a huge chest session today, and a few quick Hammer Curls to close it out..

Decline Bench
115 x 20
155 x 12
185 x 8
205 x 4
135 x 10
135 x 8
135 x 6

HS Iso Incline - I forgot how much I dislike HS..this will replaced with a simple standard incline bench. 11Lbs starting weight not included below.
50 x 15
70 x 10
90 x 5
120 x 5
90 x 10

Pec Deck
90 x 15
120 x 10
150 x 5

DB Flye
40 x 10
50 x 5
60 x 4 - 1/2 reps from the top down.
25 x 10 - Holy Damn Hell!!! I went so friggen far out on these, almost letting my knuckles touch the floor! This was like FST7 in one set!!!

Cross Hammer Curls - Huge Superset, zero rest, from one to another all the way down! Just for fun, even though I did Bi's yesterday too... Gotta love that pump!
25 x 5
20 x 5
15 x 10
25 x 10
40 x 10


So yeah, I rate this workout, 10/10, A++, 5 stars all the way! I'm keeping my fingers crossed the overnight snow isn't enough to cancel another day tomorrow. I really want to destroy my shoulders and upper back to end the week! I also really want a beer, but that's a no-no on H-Drol for sure... It's all good though, feeling like this right now is worth at least a 6 pack in my mind.
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Old 01-20-2011, 07:55 PM   #25
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Keep up the great work ricka.
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Old 01-21-2011, 09:34 AM   #26
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Default Not good..

Todays workout may be postponed... I went so wide yesterday on flyes, I think I may have inflamed part of the rotator cuff. Left shoulder blade area is sore like an MF'er. I can't even blow my nose or cough because it causes to much compression or motion or whatever, but it hurts like hell.

Normally, I would just deal with it..but there's another 10" of snow falling right now, and I'll need to be able to clear that at home. I'm hoping if I take a day off from heavy stuff, the weekend may let it rest a bit.

Not happy, but still looking forward to progressing.
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Last edited by ricka182; 01-21-2011 at 10:16 AM.
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Old 01-21-2011, 07:40 PM   #27
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Default Day #12....INJURED, AGAIN!

Ever see the movie Caddyshack? Of course you have.. Remember that part where Bill Murray is the caddy for the old man in the storm? Right as the guy misses that last putt, he screams Ratfarts! And then get's struck by lightning.. Yeah, I feel like that to the 10th power..

I woke up today, and couldn't move my arm. Went to work, it was dead all day because of another snow storm overnight. I actually found a Doctor who could see me right away. I was on the phone for 3 hours between my employer benefits people, the insurance people, and 2 different clinics.

So I was informed I have a minor strain of a rotator cuff tendon, and moderate inflamation of the Rhomboid Major. Gave me some light muscle relaxer, told me to keep it cold, and relax for a while. He also wants me to go to therapy, but mentioned if I feel normal again I don't need them. Only if I don't have full normal ROM within a couple of weeks.

Alas, no workout today. I'll take it easy this weekend, and keep my icepack ready. I'm also feeling insanely tight and pumped in my entire upper body. Pecs, Arms, Neck...The DOMS is so bad right now, the amount of endorphins being released is almost making me feel somewhat ecstatic and trippy.

I'm debating on Monday. I don't want to miss another day at the gym, but I will not risk further injury. I'll find other things to do, maybe lots of leg work next week.

Moral of my dilemma : Don't go so far back on flyes, dummy..

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Last edited by ricka182; 01-21-2011 at 11:06 PM.
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Old 01-22-2011, 12:57 PM   #28
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Default Quick Update

I feel much better today. Shoulder not nearly as stiff, but still a little sore. Nice and easy today and tomorrow. The script the Doc gave me causes drowsiness, so I'm trying not to take those til later tonight if needed. I took a few Aleve, hopefully that should be enough to keep it from flaring up too much.

Now if I can just get rid of this sinus headache, I'll be golden.

Lesson learned x2!
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Old 01-22-2011, 03:24 PM   #29
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Quote:
So I was informed I have a minor strain of a rotator cuff tendon
I avoid flyes because of that reason. Even when I don't go real far down they always seen to fubar my rotator cuff.

Heal up!
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Old 01-24-2011, 07:55 PM   #30
ricka182
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Default Day #15

Back at it. Rhomboid feels much better. Still a little tight, but no pains. Just took it easy today, still got some good work in.

Flat Bench
115 x 15
135 x 12
185 x 8
135 x 10,6,8 - 15 second rest between each set.
135 x 5 - 5 second pause on each rep.

Life Fitness Pullover - This machine sucks. Will not do again.
100 x 15
150 x 10
200 x 5
150 x 10
100 x 15

Seated Calf Raise - I find calf work very boring.
45 x 15
90 x 10
115 x 10
135 x 10
180 x 10

Leg Press
270 x 12
360 x 10
450 x 5
540 x 5 - Top 1/2 reps
180 x 25

Pec Deck
90 x 25
120 x 10
120 x 15
105 x 10



That's it. Legs feel ok, but as beat up as I like. I didn't want to squat because of the weight on my back. I'll hit that up in a few days, or just do 20 rep sets of box squats.

One note, finding it harder to eat now for some reason. Just not feeling hungry unless I wait for hours. I may try to drop a little and see what happens.

Dirty update: 3 weeks left exactly @ 100mg. No refill on the 11-Oxo, even as cheap as it is. About 2 weeks left on that.
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