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 ****

current 3x3 max's (Work in progress)
Squat:325
Deadlift:380
Bench:265
BB Row:225
My lifting journal
http://strengthmill.net/forum/showthread.php?p=16591#post16591

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.