Back From slacking. New Training New diet.

I don't ever do flat barbell anymore..   I don't see my self doing that for a long time. 




Anyways!




Sorry guys I am not slacking I just don't have much time!  I have a project at work so I have been working 11 - 12 hour days and have to continue to do so for 2 more weeks!! So I only eat and go to the gym.. 


Here was yesterdays.. Today I am just about to leave to work my back.


Shoulders:

DB shoulder press
55lbers x 10
65lbers x 10
70lbers x 8

Front dumbell Raise:

30lbers x 10
30lbers x 10
30lbers x 10

Cable cross overs:

50 x 10
60 x 10
70 x 10

Hammer strength shoulder press:

45's x 10
45 + 25's x 10
45 + 25 + 25 x 10


Yup that's all folks.  OKAY I AM OFF TO THE GYM!

wow IBB.. 70's  on DB OH press?  that's pretty damn good.  i don't think I could do 70's yet.  nice work

My name is FOX.... and I approve this message.

Really?.. I mean they aren't really that heavy, fresh I can do 80's for 6 - 8 reps.  I was just on my last set..  I seem to have alot of over strength though, it seems to be a strong point.

hmm.. maybe i could?  i dunno.  i haven't done DB OH press for months.

anyways.. regardless, good work.

My name is FOX.... and I approve this message.

I think I left out a day... Back day.. Damn! Ill log that next week I don't feel like writting it.. anyway here was today.


FYI I hit my hams on back day. 

Incline Bench:

135 x 15
205 x 10
225 x 7

Incline dumbells:

70 x 10
80 x 8
60 x 14

Pec Dec:

100 x 10
120 x 10
140 x 8
180 x 6

Decline Hammer strength:

2 plates x 10
3 plates x 10
4 plates x 5
2 plates x 15

I will hit my calves and quads on arm day tomorrow.  Scale says I am 203.. That sucks.. I feel small..

IBendBarbells


Honestly.. I don't think I will make it to 225 any time in my 20's..  I just don't have the genetics for that and I have a very small frame.  I have loaded up with 5,000 calories before and also took alot of illegal substances for 10 weeks and doses that most would consider insane..  I just get leaner and stronger but never bigger.   pro hormones seem to have a better reaction in my body though.  

Anyway if it's possible ill hit 225 but odds are that may not happen.

This just proves Brihead's signature: Squats are better than steroids.

To be fair I havent read you posting any kind of squats. You say you do a leg day every other week...

of all people on this board I would expect you to know that exercises like squats and deadlifts are irreplaceable in terms of gaining mass and strength. Not to mention all the added growth hormone that is released which will benefit everything else as well.

At any rate, I had a buddy who took havoc (epistane) and one guy who is going to start taking it soon. I have done a ton of reading on it as well because I almost decided to take it but thanks to some smarter people decided not to.

Are you taking the novedex xt for your pct? or are you taking it during your cycle? that stuff boosts test by blocking estrogen I believe its the ATD in it...its strong but not strong enough to be used as a pct for something like havoc. You should also probably keep a serm on hand in case anything happens to you, like gyno.

The one guy I know who took it had to take Nolvadex (not novedex xt) while taking havoc because he got sharp pains around his nipples...lol one reason I also decided not to take it.

anyway man, be careful with that ****

6'3"  @213

Squat 1x20x275

press:200, Deadlift:475, Bench:300, P.clean:235, Squat:385

"The only failure that is final is to stop trying to improve"

Yeah I know.. I actually missed a couple posts and work  outs, it gets hard for me to log everything. 

I work my hamstrings on my back day and I work my quads and calves on my arm day.  I don't usually post it because I am a tad embarassed about how much I do..  It's only because 6 months ago I started going down very low, much lower then I have seen anyone else go..  I watched a video that was posted by coldfire on an olympic squater and I liked what I saw so I decided to immitate the form.. The only problem is I am weak at it lol!  Really weak!  But my quads are pretty good size. 

About the epistane, I have actually taken it before and had great results.  I didn't take a PCT with it though so I lost alot.   But Yes I am actually taking the nolvadex XT with it.  It's an estrogen inhibitor so like you said it doesn't actually block the estrogen receptors, it's more of a test booster.  Epistane actually is not that androgenic in comparison to other PH's.   I am actually prone to gyno, I get gyno if I take anadrol, Sustanon, Mass tabs, Pplex.  But I have never had a problem with gyno while taking epistane, that's why I chose to use epistane this time.  Also turns out what I had taken when I was "High dosing" Shouldn't have been taken with what I took it with.   my body also just doesn't react well to it. 

The point of this journal is to get to a leaner 210lbs and then cut back down to 200 and be even leaner then I am now.   I am not to concerned about getting to 240 or what ever,  I am thinking in terms of years now after talking to the majority of my body building friends with pro cards..  It just takes time and your muscles mature as you age anyways.   So I am thinking 240lbs in the next 3 - 5 years would be a good goal.  220 lbs by maybe the end of next year would be nice.   I don't have the best genetics but I am working with what I have. 

Okay.. So I missed posting my arm day. 

Anyway I hit quads on my arm day as usual.  Hit the leg press this time 10 x 3 plates then 4 then 5 then 6.    Then I did lunges with the 45lb dumbells for 20 reps.   This week I got to hit one of my boys routines for my quads but I got to make sure I do it in the morning before I eat or 2  -  3 hours after or I will throw up. 


Today was shoulder day


Dumbell shoulder press:

55's x 10
65's x 10
75's x 6

Front lateral raise straight bar:

50 x 10
60 x 10
70 x 10
50 x 10

Cable Cross overs:

40 x 10
50 x 10
60 x 10
70 x 10

side lateral raise machine:

100 x 10
110 x 10
120 x 8
130 x 8




Aight back and Hams tomorrow.  Looks like I put on about 10lbs in 3 weeks.. so that's not to shabby, but I never had a problem getting over 200.. I had problems getting past 210 and staying past it.   I will see how things go for the next 3 weeks hopefully all will be well.

Awwww yeahhh.. 

Seated Dumbell curls:

45 x 10
50 x 10
55 x 6

Seated Tricep Extension dumbells:

30 x 12
35 x 10

into Tricep Kick backs:

40 x 10
45 x 10

Tricep pull downs single arm cables:

40 x 10
45 x 10
50 x 8

Cable curls across chest:

50 x 10
60 x 10
70 x 8

Lunges : Hammer curls :

30lb 2 lunges to 1 hammer curl 2 arms x 10
35lb 2 lunges to 1 hammer curl 2 arms x 8
8 Lunges 40lb dumbells.

Leg Extensions:
Single Leg
80 x 10
90 x 10
110 x 8
120 x 8


Squats, working legs, compound lifts, 8 hours rest, carbs, fats, ejactulation in the morning, Cholesteral all put your body in an anabolic state.   

Scale weight Moving up to 210 fast.  I take it back I am going to smash up to 220 easily.  

My little buddy with the big arms gave me a pretty good tip.   I am not going to share it though until I get to where I want to be. 

good progress so far pal, keep it up, and how about some before pictures to look back on after this monster food intake of ours ;)

I have so many pictures on this thing... I rather Just push my self like a mofo and when I get to the point where I am like WHOA! Now that looks dope on camera!  Then I will post up a new picture lol.   I got to say right now I kinda like the way I look.. I just like my shape.   I still want more mass though!  10 - 15LBS would make me happy.  I am gonna do it this time :) Watch hehehe.

Damnit! Drinking delayed me a couple days.. I was stupid this last weekend! 

Anyway, Shoulder day sucked I did not increase. 

Today was back day, I forgot to hit my hams.. That piss's me off pretty bad.  I am going to have to just throw in a leg day tomorrow. 


Lat pulls:

150 x 10
170 x 10
190 x 8
150 x 10

Tbar rows:

2 35's x 10
3 35's x 10
3 35's + 1 45 x 6

Hammer strength Rows:

2 45's x 15
2 45's + 1 25 x 10
2 45's + 2 25 x 10

Rows Machine:

130 x 10 mid grip
130 x 10 wide grip
140 x 10 inside grip

hey ibb hows it going? got a suggestion for you on your t-bar rows. try useing 25lb plates you get a great contraction with them. just a thought. your trainings looking good though.

Thanks for the advice wicked.  I am going to try it stacking the 25's next week.   Maybe I can slowly work into all 35's and then all 45's.   My weight still isn't what it use to be :( I got like 5lbs more to go :(     But I know for a fact drinking is screwing everything up cause I gain every week I don't drink and stay the same when I do.. It's hard to stay away from alcohol though.. :'( I might be a slight bit of an alcoholic.  I have not drank since umm.. Sunday..  SO NO MORE DRINKING! I really need a girlfriend to regulate me or keep me occupied.  There is one that I may start talking to.. I donno.. I like her..  I also like my ex she is in to training and she really does keep me in line, I can't really take care of my self.. it's just sad.. 



Anyways! I did a leg day and almost threw up :| I don't like doing all legs in one day.


Lunges:

30's x 10
40's x 10
50's x 10
55's x 10

Single Leg Squat:

135lbs x 10
135lbs x 8
135lbs x 8

Calve raises:
 
10 center 10 point outward 10 point inward x 3 sets.



That's really all I could do today :| BLAH!  It's okay I am going to hit my quads again on arm day.. arm day isn't for a while anyways.

hehehe.. Why am I feeling so good?  haha! 

Anyway. .

Arms:

Curls hard to explain how I do them.. So I will just say that..
EZ bar.. Can't explain my form or what I am doing sorry.
50 x 20
60 x 16
70 x 12

Skull crushers behind head:

70 x 10
90 x 10
100 x 8

Seated Dumbell Curls:

40 x 10
50 x 10

Cable Tricep Pull downs single arm:

50 x 10
45 x 10
45 x 10

Cable Reverse curl single arm:

50 x 10
45 x 10
35 x 10

Over head tricep Extensions:

130 x 20
140 x 10

Tricep Press downs:

130 x 20

Hamstring curls on machine:

110 x 10
120 x 10
130 x 10


That's a wrap.  Arms at full pump 16 1/2 inches.  Hopefully I can get back up to almost 17 and then get over 17... like 17 1/4 would be cool with me.  I got alot of stretch marks on my legs right now.. across the top and the inside.. Got to be careful how fast I grow and put lotion on.

scale weight is moving up on 210 fast but still not there yet..  Not bad for 4 weeks though.  The gym scale said I was like 197lbs in the beginning :( How ****ty!!

Oh I forgot to mention.. I did quite drinking.   I have not had a drink for 8 days now, I stayed in last night eating food and my body builder friends won't let me drink anymore..  They are allowed to slap me in the face if I drink.. I don't really want to be slapped by one of them.. That would seriously hurt !  I am going to the bar tonight to watch the fight but I will be drinking Water and eating food.   I may also have a friendly date tomorrow with this really really cute blond girl!  That should be nice!  I really enjoy company from a woman sometimes..  I am not really looking for anything right now though, I just want to get big as hell.  I will get over 220!! err!

Hey IBB props on quiting drinking..I know it was hard for me to quite smoking and stop drinking every weekend..I bet it was the same with you.

Anyways I just started back in the gym  and I was looking for something to do. Is the routine your doing right now an expert routine because its a split?

Bulking

mmm.. I donno if I would call it an expert routine.  I just hit different parts of my lower body how you would your upper body.   I do it in hopes to spike test levels, also because I spend so much time on the upper body through out the week.

Just keep eating and keep training.. There truly aren't alot of short cuts.  It's going to take 10 years to be that dude in the magazine no matter what you do or take.   It will take about 5 years before your even slightly contempt with your self.

Oh yeah.. Looking much better :)  I can't wait to take some picture in like another 4 weeks. 


Anyway I am not going to write everything from today..  I did hit the 75 dumbells for shoulder press for 6 fairly easy reps. 

I am going to try to hit the 75's for 8 reps next monday...  Dumbell shoulder press...  Then the following week I may actually try for the 80's for 5 reps maybe 6 if I can.. That might be moving a bit fast though.. I should get the 75's under control for 10 reps.  I want to hit the 90's in 6 weeks.

Are these standing shoulder press'?  If so you have me beat by a landslide.

President of the Emancipation Detoxification. DBB's oldest forum group, punching baby seals since 2/12/08

LoL hell no they are not standing, they are seated upright. 


I missed logging a couple work outs.. I am progressing alot on my lunges.  Actually I am progressing on everything like a mad man.


Incline Bench:
I did these different I did them all starting from my chest never locking out.
135 x 15
185 x 10
205 x 10
225 x 4

Incline dumbells:
75 x 10
85 x 8
90 x 8

Then I finished it off with a drop set cables 2 different motions.   My training partner did pretty good.. he got up to 275 x 2 on the incline.  The boy is getting stronger lol.  he did 105's on the incline press.  


Anyway.. I see my self doing 100's on the incline not to far down the road here.  I should be doing reps with 225 soon enough fairly easy .  I no longer hit flat bench anymore and won't be..

Tomorrow is my arm day.. pretty excited about it.

Okay so I did shoulders today... 

I did cable cross overs and then bending over did the cross overs like a reverse type fly motion.. 

I also started with dumbell shoulder pressed and was shocked.. I think it's time to make a video again.

I hit the 70's from my shoulders to only 3 quarters up steady tempo for 10 reps 2 sets.   It's time for me to rep out the 80's for 8 reps.   I will get up 90's and 100's in the next couple months I know it's going to happen.   

I really did make that look easy.. LoL!

Was curling 55's for seated dumbell curls.. I did 10 reps good form twist at top. 


I am making my dumbell shoulder press video tomorrow.. I know a bunch of people on here want to see me do it.. Cause I guess anything above 70's is like really good or something.. You know I don't really see to many people messing with big weight on the shoulders though at the gym.. so maybe it is..  Anyway I will take a video tomorrow!! I am going to try my hardest to get it up!  I think I am going to go 60's 70's and 80's..  I am going to try to get 8 reps with 80's.. Hopefully with really good form too.. It really depends on how the 70's feel though.

how many times can you rep the 80s for shoulders ive been stuck on 6 for a while..

 

deadlifts: 550 lbs
bench press:370 lbs
militery press : 265 lbs
squat : 425
bw: 209

LoL I just tried them and I can't do very many lol.. It sucked!! I did the 60's and 70's easy for 10 but I barely hit the 80's for 3 my self then assisted on 3 more.   I am not sure why the big drop in strength from 70's to 80's that really sucks!!! :(  O well maybe next week!! I did not get my video done either cause I was training with my male partners. 

Okay Okay!! I HAVE BEEN BUSY NOT MUCH TIME TO LOG!!

So I started doing barbell Tbar rows.. I did max out 5 plates for 8 reps.   Everything else 2 - 4 plates was done with 12 reps. 

I lung with 65lb dumbells.. I know still not very good so I will keep working on that, it's a new lift though for me.. 

I hit the 100's on the incline for 6 reps. That's garbage I should have gotten 8.. but that's still a personal record for me I think.. 

I hit the 80's but for 5 reps non assisted..  That's no good!! I got to do it atleast 8 times for a video. 


Body weight was 212 a couple days ago.. We will see how things turn out.  I may actually hit 220.. who knows.  I am coming up on it pretty fast.

Are you still on the glutamine Ibendbarbells? I take it religiously but I remember Marc (if I remember correctly) saying it carried little effect in research.

Also I found my dumbell seated press went up by switching to military presses using a barbell where you can push the weight up using your whole body. It's probably seen as cheating but it has really worked in terms of getting stronger - I started doing them after watching Milos Sarcev via The Fit Show.

''If one is after quick results one never learns an art.''

Erich Fromm

standing military press? or seated military press?




Doing well again.. I did 110 for my skull crushers that was upright behind my neck.  I did 12 reps... so that was pretty damn good..  I also hit my calves today.   Tomorrow I am going to work my legs :( ****! :( I hate leg day, anyway I want to see if I can finally do that routine my buddy showed me.. I probably still can't finish .


1 plate for 50 2  plates for 40 3 plates for 30 4 plates for 20 and 5 plates for 10.  ::Leg Press::

Hmmm.. so Umm.. I hit back again today.. very very nice.. 3 plates on the hammer strength was fairly easy but 4 plates was really hard I am not there yet I will have to work on that. 

Next up is my chest day.. I am fairly excited about it too I might add.. I am skipping tomorrow and pounding my chest on thursday.  

I did make videos for you guys.. Nothing impressive though dumbell shoulder press for an easy 10 reps with 70's I did 80's but I was not sure if I needed a spot. I will video tape it next week cause I should be able to hit 10 with the 80's by then.  

I took a video doing 90's on the incline for 10 reps..  That's kind of impressive I guess.. well maybe not really.. plenty of guys do that at my gym..  I will try to get the 100's on video for ya on the incline. 


Thursday I will be hitting the flat bench for the first time in months...  I haven't done flat in a very very long time.. Lets see how this goes..