Irish_Basterds Bulk Routine

[Irish_Basterd]

Hey whats up guys I just signed up not that long ago and was perusing around here. I've been in the game for about 3 years now so I guess the intermediate level would be an appropriate fit. Having used animal products before I decided to turn to them again for my bulk routine. Here are my current stats

Height: 6'2"
Weight: 250 pounds
Body Fat: 19.5%

1RM's (estimates)
Bench: 320 lbs
Squat: 315 lbs
Deadlift: 470 lbs

I just ordered a stack that consists of:
2 cans Test
2 cans Stak
2 cans Pak
10 lbs. Real Gains
2 large Torrent's (GAA and Citrus)
(also ordered a dif't brand pre-workout NO/creatine and another weight gainer)

My main goal with this stack is to boost test and strength. My average diet looks about 4000 calories. I don't really count too much exactly what I get, as long as I get high quality protein at every meal (about 50 grams) and eat at least every 3 hours. I try to stick to whole foods although for breakfast I eat oatmeal and whey. Hopefully this thread hopes to motivate me to do better than I ever have and to keep track and know what to try next week.

[Irish_Basterd]

DIET
10:30-- 1 cup oatmeal
2 scoops whey
1 banana
Pak
12:45-- 1 can Chef Boyardee Overstuffed Beef Ravioli
16 oz. Skim Milk
(i took a nap today cuz I was dragging ass not exactly how I wanted to start the bulk)
3:00-- 1.5 cups 2% cottage Cheese
TEST
4:30-- 1 can Chef Boyardee Overstuffed Beef Ravioli
16 oz. Skim Milk
5:45-- STAK
6:00-- NO-supplement/Creatine
6:30-8:00-- chest workout
8:00-- Torrent
9:00--about 1.5 cups potatoes (homemade mashed)
2 large chicken breasts (grilled)
12:00-- 1.5 cups cottage cheese
1:30-- 1 scoop casein protein
About a gallon and half of water today maybe more

Workout
Decline Bench: 135x12, 225x10, 245x8, 275x6ish, 295x3.5
Flat Bench: 205x8, 225x8, 245x6, 265x3 (right shoulder issues on last set)
Incline DB: 100x7, 100x5, 100x6 (100 lbs each)
Incline Flies: 40x12, 50x10, 50x8, 55x8
Seated Calf Raises: 3 plates 12, 10; 3 plates+25lbs 8 (good squeezes at top)
Medicine Ball Decline Sit-ups: 20,15
Machine Crunches: 25,25 at 130 lbs

[Irish_Basterd]

DIET
1:30 1 cup oats, 2 scoops whey, 20 oz. skim milk, TEST
3:30 1 can Beef Ravioli, 20 oz Milk, PAK
4:45 STAK
5:15 NO/Creatine Supp.
5:45-7:00 WORKOUT and then TORRENT
7:45 2 Bags Beef Jerky, 32 oz. gatorade
10:30 TACO BELL (about 1200 Cals, 50 gram fat)
1:00 2 scoops Casein

I know today's diet was kinda all over the place, but I was running all day and didn't have/make time to cook at home. The taco bell was me saying it's time to eat and something is better than nothing on a bulk.

WORKOUT: BACK
Pullups: 10, 8, 8
Cable Rows: 180x12, 225x8, 240x8, 255x4
Deadlifts 185x10, 315x10, 405x5, 415x3 (had problem with grip and may have jacked up my lower back on this today, hopefully not)
Dumbell Rows 100x10, 100x8, 100x8
Lat Pulldowns 150x15, 165x12

[C.Coronato]

Everything is looking pretty good .. what are the cals/protein/carbs on those chef boyardee ?

[Irish_Basterd]

one can has 500 calories 22 grams of protein and 12 grams of fat, not exactly the perfect food, but for about $1 a can it's not too bad. I usually have that with a large glass of milk and I figure that gives me close to about 40 grams of protein for a meal.
(It's the overstuffed beef ravioli they had the best profile that I could find) I know it's not a great food, but when you're pressed for time, and this week has been busy for school with me it's nice to get something down.

[Irish_Basterd]

Forgot to post last night. Well yesterday was an off-day as far as the gym goes, but the diet was pretty much the same. I had it all saved in a wordpad document, but closed it this morning. The macros looked about the same as the other days. I'm getting ready to go hit shoulders in a little bit here.

On another note, I feel extremely sore this week not sure if it's from the Test/Stak. Kinda weird cuz I've been chowing down and sleeping a lot cuz I've been really tired too. Oh well maybe the gym is exactly what I need tonight.

[Irish_Basterd]

DIET
11:00 2 scoops whey/creatine, banana
12:30 1 can campbells chunky chili, 16 oz skim milk
2:30 small bag beef jerky
4:15 2 scoops whey
4:30 STAK
4:45 NO/Creatine
5:15-6:45 Workout
6:45 Torrent
8:00-8:45 2 big chicken breasts, 2 cups homemade mashed potatoes (yeah it was a lot of food and I was watching T.V.)
*11:15 another high protein meal
*2:00 casein before bed
(these last two times are approximates cuz I'm not sure where I'll be or what I'll be doing exactly)

WORKOUT
Got back from the gym not too long ago and today was shoulders and triceps because the gym will be closed Saturday which is normally arm day. I was sore before I even got there from earlier in the week, and I think that's a good sign in that I'm working harder than ever. Here's what today's workout looked like:

Smith Machine Shoulder Press 45x12, 75x10, 90x8, 95x6 (note this is the weight per side)
Seated Lateral DB raises 25x10, 30x10, 30x8, 35x8
Upright Rows 115x10, 125x8, 135x8, 145x6
DB Shrugs100x12 (3 sets)

Incline Skull Crusher 85x10, 125x7, 125x8, 125x7
Rope Pulldown120x10, 170x8, 160x8 (thought the second set had bad form so I dropped the lb's)
1 arm Reverse grip pulldown 50x10, 60x8, 70x8

[Irish_Basterd]

Today was a good day; it was leg day...
Legs
Squat: 135x10, 225x10, 275x8, 295x6, 315x3
Leg Press 6x12, 7(+25)x12, 8(+25)x8, 9(+25)x8, 10(+25)x6 [reflects plates per side except for the +25 which was just a 25 pound plate added
Leg Extension 125x15, 155x12, 185x12, 230x10
Leg Curl 150x12, 170x10, 180x8, 190x6
Seated Calf Raises 3 platesx12 (2times), 4 plates+25lbs x 6

Biceps
DB curls 40x10, 50x8, 55x6
Preacher105x8, 105x7, 125x5

Today was a ridiculous workout. I squatted 315 which has been my goal for a while, and I leg pressed 1005 lbs! After doing that everything else just felt easy. Can't wait to see what I do on leg day next week. Normally I don't do biceps today (or tri's yesterday), but the Rec-Center is closed tomorrow due to a "Fall Break" we have so I had no choice but to throw them in somewhere.

Not sure if it's what I'm taking, but I can feel an insane burn/tightness in my muscles once we get going. That only motivates me to do even better than I was doing.

[Irish_Basterd]

DIET 10/9/09
1:45 Bf Ravioli, TEST
3:00 STAK
3:15 NO/Creatine
4-6 workout, purple wraath+glutamine+creatine
6:00 Torrent
6:30 Bootlegger Club (no mayo no tom) (add dijon/hot peppers) [Jimmy Johns]
8:30 1 can tuna, 2 pieces wheat bread; 1 peanut butter jelly sandwich
11:30 2 Chicken Burritos
2:00 2 scoops casein

[Irish_Basterd]

nothing new here again, another off day today cuz of the "Fall Break" weekend at school. Kind of a joke that college kids need a fall break, but I'll take it. Diet was pretty much the same high protein meals every 2-3 hours with TEST, STAK, and PAK all worked in appropriately. It was a nice lazy weekend; good for recovering from a hard week in the gym. Looking forward to hitting it tomorrow though--Chest should be fun. Also really caught up on some quality sleep this weekend which was unbelievably amazing. I would recommend everyone take a weekend or a few days and try it, because you feel so refreshed.

I do have a little bit of pain in my right knee and foot, but I'm sure it's nothing and will pass long before leg day.

[Max-Angle]

Nice Job man, keep pumpin' the Iron, Man do I wish I could do 100lb dumbbells, my max on DB is 75 and thats one rep each, keep up the good work, stop by my threads if you like

[Irish_Basterd]

Had a really good chest workout today:

Flat BB Bench: 135x10, 205x10, 225x8, 265x5, 275x4
Incline BB Bench: 185x10, 205x8, 225x6, 235x6
Decline DB: 100x6, 100x8, 100x8 (kinda felt weird doing decline DB and my lifting partner didn't hand me the weight right on set 1)
Flat Flies: 45x10, 55x8, 60x8

Decline Ab Crunches with 8 pound ball: 20, 15

Even though today seemed like a short workout, I was really moving some heavy weight for myself. I put up a new personal record on bench at 275x4. My goal for next week is to hit that shit 6x. Overall just had a great feeling going today.

The diet continued much as before. I got tired of writing everything down, but I do eat similar meals with a focus on whole foods. This week especially I am doing much more cooking and less eating of "garbage" to get my required calories/macros. I can't wait to see what tomorrow will bring.

[Irish_Basterd]

Today was back day, one of my favorites:

Wide Grip Pullups: (weighted assist): 10, 10, 8, 4 (no assist on last set)
BB Rows: 185x10, 225x10, 245x8, 275x7
Deadlifts: 185x10, 245x10, 375x8, 415x4 (hit my shin hard on last set with bar)
Lat Pulldown: 12x10, 16x10, 18x8, 19x6 (don't know the weight they just number the plates)
Cable Rows: 14x10, 16x8, 18x8
Arnold Curls: 45x8, 55x8, 60x6

Had a great workout today, I was really happy to put up 275 on BB row and 415 on Deadlift.

Food today looked pretty good again. I found Cube Steaks at Wal-Mart by me, and after looking at them and looking at some stuff online they seem to be pretty healthy (low fat/high protein). They're also really easy to cook, just gotta be careful cuz they can be kinda tough due to the low fat content.

[Irish_Basterd]

Today was an off day for me, tried to maintain the diet as always eating every 2-3 hours and getting plenty of water. Staggered the TEST/STAK so the TEST came early in the day and the STAK came a little later.

Otherwise not too much of an eventful day, although I was having some lower back pain (spine area not muscle it seemed) early on. I this was more of an aggravation of what happened last week than the workout yesterday. During yesterday's workouts I was extra careful to use "perfect" form (as good as possible).

Tomorrow is gonna be shoulders which should be fun.

[Irish_Basterd]

Had a good shoulder workout:

Dumbell Shoulder Press: 65x10, 75x10, 85x8, 90x6, 95x3
DB Lateral Raise: 30x10, 35x8, 35x8, 40x6 (really struggled with the 40's)
DB Front Raise: 40x8, 40x8, 45x6
Smith Machine Press: 160x6, 180x6, 200x4
Smith Behind the Back Shrugs: 230x10, 270x8, 320x8, 320x7
DB Side Bends (obliques): 60x20, 90x10, 100x8 (really intense sets here it felt like)

Overall it felt like a good workout, and I finally resolved my issued with bodybuilding.com cuz they weren't shipping part of my order. I ordered the 10.6 pounds of Real Gains Chocolate Ice Cream on September 30 and still haven't gotten it yet. Not sure if Universal has it on backorder too or not, but bodybuilding sure did. They agreed to send me a 3.8 and 6.85 pounder of the same flavor, but really 2 weeks later that's ridiculous. I guess I'm just happy to be getting it finally.

[Irish_Basterd]

Today is leg day and was a pretty awesome workout.

Squat: 135x10, 225x10, 275x8, 315x4, 315x6
Leg Press: 710x12, 800x12, 890x12, 980x8, 1070x6
Leg Extension: 12x12, 16x12, 18x10, 20x8 (this machine just numbers the plates not by weight)
Leg Curl: 15x10, 17x10, 18x6, 14x12

I was pumped to put up 315 better than last week (4 and 6 times). Then I really impressed myself on leg press by putting up 11 plates a side! Although the top of my shin under my knee really hurts. I think this coincides with deadlifts, because I really nailed my shin on my last set this past Tuesday. Otherwise today felt great.

[Irish_Basterd]

The top of my shins was killing me last night and today, I really hope that's just a bad bruise from earlier in the week. On a more positive note today was arms and looked like this:

DB Curl: 40x10, 50x8, 60x5
Preacher Curl: 105x8, 115x3, 115x5
Skull Crusher: 105x10, 125x6, 125x7
Rope: 160x8, 170x6, 180x6
V-Grip Pushdown: 170x8, 200x8, 200x6

Unfortunately this was homecoming weekend at school, and the Rec-Center decided to shorten their hours. This I was aware of, but the signs they posted throughout the week had the wrong hours listed. So when I got there I only had about 30 minutes to do this workout. I was really happy to get everything in that I did.

Tomorrow is a rest day which should really help the leg. I know that drinking is such a negative to whatever goals you're trying to reach, and I'm really happy and feel almost better than the people I hang around with carrying my jug of water instead of getting retarded with them.

[Irish_Basterd]

Today was chest day, and here was the routine:

Decline BB Bench: 135x12, 225x10, 275x8, 295x6, 305x5
Incline BB Bench: 205x8, 215x7, 225x6, 235x4
Flat DB Bench: (100x7) 3 sets [for some reason I couldn't get the 8th rep on these?)
Incline Flies: 45x12, 50x10, 60x6, 60x6
Pushups: with 25 pound on back to failure, remove weight to failure again

Seated Calf Raises: 140x10, 180x8, 180x8 drop 135x8 drop 90x8

Decline Medicine Ball Situps: 10 lbs.--20, 18 (last set alternating both sides and middle)
Side Bends: 45lbs--20, 15
Ab Machine: 160x10, 160x10

I don't know what it was today, but I felt like a monster. I could literally feel my chest exploding on like every rep. The funny thing was the more I felt fatigued from hard work, the harder I wanted to hit it. Overall amazing workout

[Irish_Basterd]

Did my Back routine today:

Pullups: 7, 5 (it was a shitty bar cuz we were using a different room)
Bent Over Rows: 135x12, 205x10, 275x7, 295x5, 295x4.5
Deadlifts: 155x10, 245x8, 335x8, 425x4, 425x4
Lat Pulldowns: 14x10, 15x10, 17x8, 20x7
Cable Rows: 14x10, 17x10, 22x6
DB Rows: 100x10, 110x8, 120x6
Arnold Curls: 50x8, 65x6, 55x6 (last set concentration curls)

Overall felt like a really good workout today. The pullup bar that was there wasn't the kind I like, but rather it was a straight bar with almost no grip. Also the Lat Pulldown and Cable Row Machines don't have weights written on the plates, but instead have numbers going from 1 up to 22. So while I don't know the actual weight I did, I usually go by how many reps I can get on that number and adjust appropriately.

[Irish_Basterd]

Just wanted to add another post as a reminder to myself. I really feel like I killed it these last two workouts. After writing it down, it doesn't seem like a really extensive workout, but I know (since I just finished them) I cranked that shit. I've been lifting big and eating big and it seems like the results are just rolling in, and I'm loving that.

Not sure if the TEST has fully kicked in (although I would hope so by now). It seems every time I go back to the gym to hit the same body part (the following week), I'm crushing what I did last week by like 10-20 pounds. Even if this stack (TEST/STAK) did absolutely nothing but induce a placebo effect, then they were completely worth it, because I've been hitting these workouts and leaving nothing behind. Every time I touch the weights I focus how many reps I'm going to do and I don't let a single one escape me.

[Irish_Basterd]

Just finished up the shoulder routine:

DB Shoulder Press: 70x10, 75x8, 85x8, 90x6
DB Lateral Raise: 30x10, 35x8, 35x8, 40x6
DB Front Raise: 35x10, 40x8, 40x8, 45x6
BB Rows: 125x10, 135x8, 145x8, 155x6
Bent Over Rear Delt DB Flies: 30x10, 30x10, 35x8, 35x8
DB Shrugs: 110x10, (120x8)x3

Overall felt like a decent workout. I was kinda out of it today so I was about halfway through the workout and almost didn't realize it (kinda like I was on autopilot). Either way I put up some decent weight.

[Irish_Basterd]

So today was leg day (one of my favorites), but today's leg day started off with more of a twist that I had planned. First I had to run to Wal-Mart before the workout to grab some stuff for my Halloween costume.

On the way out of the store my buddy spotted this guy laying in the parking lot by his car. Once we got over there his wife said that he had either fainted/fell on the ground and she needed help getting him up. So my friend and this other guy start to move him, and I ask whether or not he hit his head (for possible neck/head injury). They start to lift him when he starts "passing out" again and goes limp. Finally, I convince my friends to lay him on the ground on his back with his head turned to the side (in case of a seizure for no choking).

After seeing if he would respond to his name (which he didn't), I began to check his airway and pulse to see if he was still breathing and with a heart beat. After about 30 seconds of this I asked if anyone around knew CPR (by this time quite a crowd had gathered). No one did so I told some random guy to call 911 and get an ambulance there asap and began to administer CPR. By this time the man's face was turning blue and still didn't have a pulse to speak of. Finally the ambulance arrived and the paramedics took over. I'm not sure what happened to this guy (alive or dead), but honestly the last thing I expected to do today was give possible life saving CPR to some stranger in front of a crowd of people.

Needless to say that kinda did help me get through my workout, because I thought that every day above ground is better than one day below. And it's entirely possible that I just watched a man about 50-60 years old die while trying to save his life. After taking that point of view any workout is easy.

Squat: 135x10, 225x10, 275x8, 315x6, 315x6
Leg Press: 440x30, 530x30, 620x25, 710x20, 800x20
Leg Extension: 13x12, 15x10, 16x10, 17x9
Leg Curl: 13x12, 16x9, 17x8, 18x6

Today's leg workout was awesome, I really felt tired and my legs felt pumped as shit after doing those high rep leg presses. Decided to do that and mix it up a bit after doing high weight for low reps for a few weeks in a row now. Not sure if that will help with the growth or strength, but it's about 2.5 hours later now and my legs are still pretty sore. What a fucking day, lol.

[mcbeast]

Subbed..

[Irish_Basterd]

Today was arm day and if felt like I got a pretty good pump.

Biceps
EZ-Curls: 75x12, 95x10, 105x8, 115x6
DB Hammer Curls: 50x8, 55x7, 60x6
DB Preacher: 40x10, 45x8, 50x6

Triceps
Rope Pulldown: 100x12, 150x10, 180x8, 200x6
Incline Skull Crusher: 95x10, 125x8, 135x5
Reverse Pulldown Single Grip: 50x8, 55x8, 60x6
Push Downs: 120x12, 180x8, 200x6

Overall felt like a good workout.

[Firedrake]

I just stumbled across you going through the journeys -- nice work on the CPR, and great arm day!

Subbed!

[Irish_Basterd]

Yesterday was an off day, didn't really have time to get on here and post too much cuz of homework and bullshit. Today was chest day though, and what a day. It feels like every time I go to the gym I have the most intense workout yet, and the previous ones were cake walks.

Decline BB: 135x12, 225x10, 275x8, 295x6, 305x3
Flat BB: 225x6, 245x6, 245x4, 225x5
Incline DB: 90x8, 95x7, 95x8, 100x6
Flat Flies: 45x10, 50x10, 60x7
Cable Cross (bottom to top): 35x12, 40x10, 45x8 (went really slow and really squeezed on these
Seated Calf Raises:135x10, drop set : 180x10,135x10,90x7
Decline Medicine Ball Sit-Up: 12 pounder: 20 straight, 15 with rotations
Plate Side Bends: 45x20, 45x18

Today felt like an unreal workout and I kept the pace up the whole time. I did everything in just under 1.5 hours which for me is moving pretty good considering I was putting up some serious weight for myself. 305 is a new max for me on any of the bench presses. I was a little disappointed and felt like I could have pushed more on some of the things, but my workout partner bailed today so I didn't have a spotter. Also my right shoulder (area between pec and armpit) was really hurting from the get-go. So even though the flat bench wasn't spectacular I think I made up for it with a stellar decline session.

[Firedrake]

Damn fine work! I know what you mean about the pec -- I hit a new PR on bench on Thursday, but my right pec/shoulder is still bugging me.

Keep it going!

[C.Coronato]

Looking good in here. Keep it up my man.

[Irish_Basterd]

Just finished up my back workout today and it was a good one:

Pullups: 2 sets of 8
BB Rows: 185x10, 225x10, 275x7, 295x5
Deadlifts: 155x12, 265x10, 353x8, 403x6, 413x4
Lat Pulldown: 16x10, 18x8, 20x8
DB Rows: 100x10, 110x10, 120x8

I really cranked it out today, especially on dead lifts it felt like. Not sure if I'm doing something wrong, but it always seems like I crash the bar into my shin during my sets. It's not like I hit it really hard, but at 400 pound if it happens a few times you'll know it. I usually don't feel it during the set, but can feel exactly where I've hit once the set is over. So it's not enough to stop me from going, but I do feel pain afterwards (like a bruise on my lower shin).

Other than that, today felt like a great workout.

[Firedrake]

It WAS a great workout, and I'm afraid bleeding shins can be a natural consequence of heavy deadlifting.

[C.Coronato]

Hell yea .. nothing wrong with a little blood.

[Irish_Basterd]

Had a hell night last night, because I had to finish a research proposal for this class. So I was up til about 4 in the morning, and when I woke up at 10 i had a pounding migraine (which I do get from time to time). Hopefully this won't affect my lifting for tomorrow cuz today is an off day anyways. Also now that I'm on this bulk I can't use my "medicine" that I would normally use for migraines. For some reason unbeknown to me, beer actually makes my migraines tolerable. Not a huge quantity but a couple help to assuage the pain, but since I started this bulk routine I have absolutely sworn it off completely (not that I was that big a drinker before).

I do take prescription migraine medicine called Topamax which does really seem to help. Even though I did have a migraine today the severity of it was much less than my normal ones. Usually when I get a migraine (without the Topamax), I get what is known as Aura. This is a precursor to the migraine and can range from areas of the body going numb (kinda feels like when ur foot falls asleep but it happens in my face, hands, etc), tunnel vision, comprehension difficulty. With the Topamax my migraines are neither as severe in there Auric symptoms nor as painful when the headache begins. It still sucks though.

[Irish_Basterd]

I went home this weekend and the computer there wasn't really working so I couldn't post the workouts that I did, but here they are.

Thursday 10.29.09 Shoulder
DB Press: 65x12, 80x10, 85x8, 90x7, 95x5, 95x5
DB Lateral Raise: 30x10, 35x8, 35x8, 40x6
DB Front Raise: 35x10, 40x8, 45x6, 45x5 (left shoulder pain kinda)
BB Rows: 115x10, 135x8, 145x8, 155x6
Rear Delt DB Flies: 30x10, 35x10, 35x8
Smith Machine Shrugs: 3 heavy sets of 10-12 reps (can't remember the exact weight)


Friday 10.30.09 Legs
Squat: 135x12, 225x10, 275x10, 315x6, 315x6
Leg Press: 620x20, 800x20, 890x20, 980x15, 1070x8
Leg Extension: 150x15, 185x12, 205x12, 2E30x10
Lying Leg Curl: 165x12, 175x10, 185x8, 190x6
Standing Hamstring Raises: 3 heavy sets on smith machine

Saturday 10.31.09 Off Day
I normally do arms on Saturdays, but today was an off day cuz it was Halloween and I actually went downtown to party with a bunch of friends (no drinking). Had a blast, and just knew that I had to kill it Sunday.

Sunday 11.1.09 Arms
EZ-Curl: 90x10, 100x8, 110x7
DB Hammer Curl: 45x8, 50x8, 55x7
DB Preacher: 35x10, 45x8, 45x7
Skull Crusher: 85x12, 105x10, 125x8
Rope Pulldown: 150x10, 160x8, 160x7
DB KickBacks: 30x8, 35x8, 35x8

Overall, this weekend was a lot of fun, and even though I went home I still stuck with working out. Although I did go out on Saturday night to a bunch of parties in Chicago, I didn't drink or fall too far off the plan, and the important thing was getting back at it even harder today.

Tomorrow is chest and I can't wait to rip it to shreds...

[Irish_Basterd]

Today was chest day, and here was the workout:

Flat BB Bench: 135x12, 225x10, 245x8, 275x3, 275x3
Incline BB Bench: 185x10, 205x8, 225x6, 225x5
Smith Machine Press (decline): 180x10, 270x8, 360x7
Incline DB Flies: 45x12, 55x8, 60x8
DB Pullover: 80x10, 90x8, 100x7
Seated Calf Raises: 135x15, 180x12
Smith Machine Standing Calf Raises: 185x15, 255x12

Overall I was pissed with today's workout. I feel like these were numbers that I was putting up a few weeks ago, and I should have been doing better. Maybe it's because I just did arms yesterday and I usually have a day between arms and chest, but even still I was pretty upset with my performance. The only option now is to remember exactly how this feels next week and kill it then. Tomorrow is gonna be back and time for redemption.

Edit: looking back to 10/13/09 I did 275 four times on the last set which is really discouraging cuz I should be getting better not worse.

[Irish_Basterd]

Yesterday was back day, but I didn't have a chance to get on here and post cuz I was busy studying for a test and shit.

Pullups: 7, 5, 5
BB Rows: 135x12, 225x10, 275x8, 295x6
Deadlifts: 155x12, 295x10, 385x8, 420x1
Lat Pulldown: 18x10, 20x10, 22x6
Cable Rows: 19x12, 20x10, 22x8

Decline Med-Ball Crunch 20, 20 twisting

Again today felt like a mediocre workout. I was in the gym thinking that I was moreso just going through the motions rather than trying to kill the weight like normal. Not sure if it's just been a stressful week or what, but my motivation seems to be down the last 2 days. Taking Wednesday off should really help to catch up on sleep and relax so Thursday, Friday, Saturday I can really hit it hard.

[Irish_Basterd]

Today was shoulders and it went like this:

Smith Machine Shoulder Press: 115x10, 140x8, 180x8, 200x6
Lateral DB Raise: 30x10, 35x8, 35x8, 40x7
DB Front Raise: 35x8, 40x8, 45x6
BB Upright Rows: 135x10, 140x8, 145x8
Rear Delt DB Flies: 35x8, 35x8, 35x8

Overall today was an alright workout, it still felt like I was kinda going through the motions like earlier in the week. After working out, I got some solid cardio in by playing basketball for like 2+ hours with some of my friends that met up with me. It sure felt good to run around a bit, and I know that I won't have that mentality come another month or so when the cutting season begins, but for now the running felt great.

Tomorrow is legs and before I go I'm gonna watch Animal Legs DVD and think about how I sucked it up all week at the other workouts. So there's no excuse for me not putting up 325 tomorrow on squats. I don't care if I'm there all day or if I only do it once, but damn it I'm doing that weight no matter what.

[Irish_Basterd]

Today was actually arm day which is a little different from the normal Friday (legs). I had to do arms today, because after basketball yesterday my ankle is just killing me. I've been having ankle problems for probably a little over a year now, and it's always my right. Right on the top of the foot towards the outside a little, I think that I messed up the tendons in my foot on two different occasions.

The first happened summer 2008 while playing softball in a recreational league. I was in left field and coming in for a fly ball when my right toe found a hole and just dunk in and my body kept going forward. That time I actually felt my ankle really pop and I really thought that I had broken it then. Turns out it was just a bad sprain (never went to the doctor or anything but I could put pressure on parts of my foot without searing pain). Stupid me never really let this heal properly and then Thanksgiving 2008 I fucked it up again while playing basketball. This time I went up for a rebound and came down on someone's foot and just rolled it beyond belief. I have to say that was the worst pain that I've ever felt (even beyond breaking bones). Looking back I'm pretty sure that I did break my ankle only because I couldn't put any pressure on my foot at all for about a week and my entire foot looked bruised. Also that injury has stayed with me to this day. Whenever I do calves or running my ankle gets pain the same place.

I almost wish that I did just break bones both of those times, because bones heal back to their original state given a few weeks/months. Unfortunately, tendons and ligaments never return to full capacity after an injury. Especially when you don't rest them properly in between two injuries. Just kinda sucks that I have to endure this forever it seems.

Anyways today was arms and looked like this:

Biceps
BB Curls: 65x12, 95x10, 105x8, 115x6
DB Hammer Curls: 40x10, 50x10, 60x8, 60x7
Preacher Curls: 85x10, 115x5, 115x7

Triceps
Rope Pulldowns: 120x12, 160x10, 180x8, 200x6
Close Grip Bench Press: 135x10, 185x10, 225x6
Skull Crushers: 105x10, 125x6, 125x7
Dips: Bodyweightx10, 45x10, 70x8

Overall today felt like a good workout, although I kinda tweaked my back on BB curls. Even though the weight wasn't heavy on the last rep of one of the sets I kinda leaned back a little and my lower back on the left side hurt for the rest of the workout. Not a bad pain just a dull there kinda pain.

[Irish_Basterd]

Unfortunately, I skipped legs last week because I really hurt my back on arm day. I know that sounds weird as hell, but my entire back and neck were just killing me the whole weekend. It's starting to feel better now, so I'm not sure if I pinched a nerve or something or what happened. Hopefully it will get better this week. Also today will be chest day, and I'll post my chest workout later after I actually do it.

[Irish_Basterd]

Just finished the chest exercise and it went like this:

Chest
Incline BB Bench: 135x12, 185x10, 205x8, 235x6
Flat BB Bench: 205x10, 225x8, 245x8, 255x7, 275x4
Flat DB Bench: 100x5, 100x9, 100x8, 100x6 (first set my wrist was killing me I think I had a bad grip)
Flat DB Flies: 50x10, 55x8, 60x6

Calves
Standing Calf Raises on Smith Machine: 180x12, 230x10, 300x8, 300x8
Seated Calf Raises: 135x10, 135x8, 160x8

Overall today felt like a pretty good workout. My back was still a little sore at the beginning and I still have some of that right shoulder pain from a few weeks ago. I started taking flex last week so hopefully that should help with things (didn't have a bunch of money and bumped flex from my supplement list this semester at first). Still a good workout though.

[Firedrake]

Sweet! Nice work!

[Irish_Basterd]

Today (well actually yesterday at this point) was back day:

Pullups: 9, 7
BB Rows: 135x12, 185x10, 225x10, 275x8, 295x4
Deadlifts: 155x12 (stiff), 335x10, 375x8, 405x6
Reverse Close Grip Lat Pulldowns: 16x10, 19x10, 20x9 (plates are numbered w/o actual weight)
DB Rows: 120x8, 120x8
Preacher Curl: 105x8, 115x8, 125x4 (added about 3 negatives to the last set with partners help on the way up)

Overall today felt like an alright workout. I was trying to take it a little easier on BB Rows and Deads because I was really having back and neck issues this past weekend. My right shoulder does seem to be giving me some problems. Last night after the chest workout when I was going to sleep, I had a dull nagging pain and woke up to much the same today. I think I may have some right shoulder issues, possible rotator cuff or laborum. Hopefully it's nothing serious and these injuries can heal themselves quickly, but if not a serious injury is something I want to avoid at all costs. If it looks like they're not getting better soon, then I'll take a week or so off and let them heal. It's better to miss a week than a few months because of some shoulder tear.

[Irish_Basterd]

Today was shoulders and I started them off easy, but they felt pretty strong and ok to go.

DB Shoulder Press: 65x10, 80x8, 85x8, 90x5, 95x4
DB Lateral Raise: 30x10, 35x10, 35x10, 40x7
DB (Hammer Grip) Front Raise: 35x8, 35x8, 40x6
Vertical BB Rows: 135x8, 145x6, 145x6
DB Rear Delt Flies: 30x8, 35x8, 35x8
Smith Machine Shrugs (bar in front): 230x12, 320x9
Smith Machine Shrugs (bar in back): 230x12, 320x10
DB Shrugs: 100x12, 100x10

Overall a great workout, and no shoulder pain (yet...) Worked out alone today and hit the weights with a ferocity that I haven't felt in quite awhile. Can't wait to hit legs tomorrow (thank God I didn't hurt my back today again, lol)

[Firedrake]

Solid work for both of the last two days -- I've messed up the labrum, acromion and glenoid process before, and needed arthroscopic surgery -- it was six weeks before I could lift again!

Take care of yourself!

(Damn Celts . . . they never listen -- rushing off into battle at the drop of a spear . . . ) *grin*

[Irish_Basterd]

(Damn Celts . . . they never listen -- rushing off into battle at the drop of a spear . . . ) *grin*


Yeah we usually do have a problem with backing down, lol. Although I think that can be a good thing when it comes to this game.

Today was arms:

BB Curl: 45x12, 95x10, 105x8, 115x4, 115x5
DB Hammer Curl: 50x8, 50x7, 55x6
DB Preacher: 40x8, 45x8, 50x5
Cable Shoulder Height Double Curls (not sure what these are really called) 65x10, 75x8
Rope Pulldown:100x12, 150x10, 175x8, 175x6
Close Grip Bench: 185x8, 205x6, 205x7
Skull Crusher: 90x10, 100x8

Even though I ran out of time at the end cuz the gym was closing (5 p.m. bullshit), I still had a really good pump going and felt good about the overeall workout.

[Irish_Basterd]

Okay so today was actually leg day, because a kind of messed up weekend.

Squats: 135x12, 225x10, 275x8, 315x4, 325x3
Leg Press: 7x12, 8x10, 9x8, 10x6 (the first number is the number of plates on each side)
Leg Extension: 170x12, 210x10, 230x9: 180x6: 120x6 (last set is a drop set)
Standing Individual Leg Curl: 105x12, 115x10, 125x8
Seated Calf Raises: 135x12, 135x10, 135x8
Standing Calf Raises (Smith Machine): 275x12, 325x8, 225x15

Overall today's workout seemed pretty good considering that I didn't do legs last week. My knees were kinda hurting me today, and I could feel my form on the squat was less than perfect near the end (thats why I stopped at 4 reps on the 315). Overall my legs are dead and it felt like a great workout.

[Irish_Basterd]

Well today starts a new path on this bulk cycle. Yesterday was my last day of the 2 can TEST/STAK cycle, and now I begin the M-STAK for 21 days. I saw some real results from the TEST/STAK. Whether these were just placebo effects or real effects I don't care. Results are the only thing that matter, and I do believe these products delivered results. Hopefully M-STAK can maintain and build upon these results as I finish this cycle of my never ending journey.

[Firedrake]

Solid work, bro -- enjoy the M-Stak!

[Irish_Basterd]

Today (well yesterday at this point) was chest day and went like this:

Flatt BB Bench: 135x12, 225x10, 245x8, 275x4, 275x5, 285x3
Incline BB Bench: 205x8, 225x6, 235x6, 245x4
Decline BB Bench: 225x8, 275x6
Flat DB Bench: 100x4*, 100x8 (100 pound DB's)
Decline Flies: 45x10, 50x8, 50x8
Flat Flies: 55x10, 60x6

Smith Machine Standing Calf Raises: 230x15, 255x15
Seated Calf Raises: 135x12, 160x10

Overall today felt like an alright workout. Today also marks that I am starting to take Big Ant's Workout Drink. Before I started this whole bulking program, it felt like my plateau was about 225-235, and now after 3 weeks at the same weight on bench (275) it feels like I've encountered another plateau. The last set of Flat BB Bench was to just say Fuck It and try to blow past the plateau by forcing additional weight. The important thing here is that I did it.

Also the end of the workout with the calved felt great. Not sure what was helping, but I was making an unreal mind-muscle connection with the calves and could literally feel them pumping up with each rep. Tomorrow will be back day which I plan to crush. Although if I fall a little short of my numbers last week I won't be happy, but I'll chock that up to having just done legs yesterday (Sunday).

[Firedrake]

Great work! The benching is solid, and your calves have to be feeling that!

[Irish_Basterd]

Today was back day...

Wide Grip Pullups: 9, 6, 5, 3 (went to failure every set)
T-Bar Rows: 90x12, 135x8, 180x6, 180x6
Deadlifts: 225x12, 315x10, 405x7, 425x5
DB Rows: 100x10, 100x10, 100x10
Close-Grip Lat Pulldown: 180x10, 200x8, 210x8
DB Preacher Curl: 40x8, 45x6, 50x6 (last 2 reps on 50 lbs. were forced negatives)

Today's workout was undeniably the most intense workout I've ever had. While it doesn't look like I did a crazy amount of sets or anything, I completely gave my all on every set. The focus of each lift was perfect form and a muscle-mind connection. I could tell that I was busting my ass, cuz I was literally dripping sweat and had to use paper towels to wipe my face off cuz my shirt was pretty much soaked through by about halfway through deadlifting.

I'm not sure if it was the workout or what, but I literally felt dead after the workout. I think I had a blood sugar crash or something which is weird cuz I was drinking Big Ant's Workout Drink and that has like 35 grams of carbs (sugar) in it. Even still I can't wait til tomorrow cuz my body is gonna feel like shit, because I feel like I got hit by a car right now (in a good way though). I really felt like a monster in there today!

[Firedrake]

Good for you! That's solid back work, and those deadlifts are worthy of Fionn macCumhal!

[Irish_Basterd]

Here's a little backstory of my trials and tribulations with my weight. Also I included a little of my goals for the future at the end.

For the longest time I wanted to go on vacations and travel and no fear of flying, or so I thought. In 2005 I got on a plane for the first and realized that I was scarred shitless of flying. Even after a non-eventful flight, I said I never wanted to fly again. Some time later, I realized that I was going to miss out on a lot of things life had to offer and could never see the world. The other side to that thought is what good is going to see the world if you die on the way. (BTW I'm not worried about terrorists or anything moreso of just crashing) I finally came to realize that life was for the living and was worth living. By not doing the things that I wanted to do, I was not really living at all. I decided that if I was on a plane that crashed and I was on the way to doing something that I really wanted to do I would not be upset about it. (I know it doesn't make sense to think about being upset after ur dead, but that's just how I thought about it) I decided I would rather die in some horrible plane crash going on some crazy amazon adventure than not go at all, because at least I was going out doing something that I loved (or would have fun doing).

After clearing that hurdle that life is for the living and to take advantage of every day that I'm given, I think it was only a matter of time that I examined myself instead of my experiences. I looked at myself and realized I was alive, but only going through the motions instead of really living. It's embarrassing to admit, but I was overweight (actually just downright fat). Even though I had a large group of people that I would call friends who I think cared about me, there was no hiding from my personal misery. Now that I had vowed to live life to the fullest experience wise, it was about time to fix my health and make these experiences happen.

I officially became "fat" the day I quit organized sports in high school (namely soccer, football, volleyball) April 3, 2001. This was the beginning of the end. On one hand it was my 15th birthday, but I also got my first part time job at McDonald's and quit playing sports. I didn't quit entirely, but I did stop playing at a highly competitive level. Before this day, I had never really looked at a food label with interest, because being so active with sports I never put on fat. Fast forward a few big macs and a couple fast food jobs and I was still my former 185 pound athletic build, but now I had another 80 pounds packed on. Actually I'm sure I lot all my muscular tone as I did nothing to maintain it and I just weighed 265 pounds. I couldn't believe that I had become the fat kid, because my mental picture of myself was still an athletic build.

About six years went by just like this and my weight stayed right around 260-270. I would try diets and working out by joining gyms and doing what I could, but it never worked. I never lifted weights in my entire life and was always to self-conscious to actually go lift weights because I couldn't lift as much as other people. Then on January 1, 2006 I made myself a promise that I was going to lose the weight. I joined weight watchers and followed their program to a proverbial "T". I lost 61 pounds in about 4 months by just changing my diet (not even working out). While I know that this is exceedingly unhealthy now, I was just happy that I shed all the fat that I had been carrying around with me for those last years. I finally left weight watchers at the lowest weight that I had seen since about June 2001: 208 pounds, but the journey was far from over.

After leaving WW in April, I joined a gym and began working out with a friend of mine who was quite muscular but a total flake. We had agreed to workout a few times and met up and everything was fine for the most part. Then the problems started. It all began one day when we were supposed to meet up at the gym at around 4:00. I was there and waiting for him until about 4:30 when I called him to get no answer. I tried calling him a few more times in the next 2.5 hours while I waited in my car in front of the gym. I didn't go in even though I knew the routine that we were to follow that day because I was self-conscious at the low numbers I was putting up on my lifts. I remember feeling that as long as I was with someone who knew what they were doing there was no need to be self-conscious. He blew me off a few more times and we worked out a few more times pretty sporadically. Fast forward to November of that year.

At this point my life began to change. I joined a new gym that I envisioned myself being more comfortable in. I didn't really start going to this gym (other than the few times right away) until January 2007 (about 3 months). Once I got in there I followed similar workouts that I had gotten from working out with the guy previously. Almost as instinctively I fell into a split that I still follow today. Day 1=chest, Day 2=back, Day 3=off, Day 4=shoulders, Day 5=legs, Day 6=arms, Day 7=rest, repeat. I remember the first three weeks I actually had to drag myself into the gym because I was sore and all I wanted to do after I got out of class most days was to go home and sleep. Unlike the previous gym that I belonged to, this gym closed at 10 p.m. instead of being 24/7. That meant that my workouts had deadlines and could not just pushed back until the proverbial "later" (which never comes by the way). I followed this split until May and saw absolutely unreal results. I remember that when I first started I could barely bench the 40 pound dumbbells and I was putting up the 85 or 90 pound dumbbells on my last set.

I was a lean 225-230 pounds and felt like I was on top of the world. Then summer came and friends returned from school, and sure enough I stuck with the program and for the first time I made myself a priority. I can still remember literally forcing myself to drink water at work and putting time limits on when i would finish this amount of water by and the exact time I would eat again even though I was in the middle of eating while figuring it out.

Then I went away to school that fall (2007) and stayed (coming home for usual breaks) until spring 2009. During this period I had let's just say fallen from grace. While I was lifting more than I ever had, I was weighing more than I would have like as well. The summer did little to encourage me either, because I got a job that just had a weird schedule and really prevented me from getting into the gym (waiting tables cuz the economy was shitty and no jobs to be had). Then the fall came and I decided to go back to school for a graduate degree and everything went back to the way it was.

While at school I began to workout consistently and even developed trust in a new workout partner. Over the semester, which is still going on, I have only missed 1 workout and that was legs due to ankle problems after playing basketball the day before. Even though I was still carrying the weight around that I accumulated from going away to school, I decided to begin a bulk routine to regain my old strength. I swore off alcohol (even though I probably drank about once every two weeks at the most), and I began to focus my efforts on lifting.

Currently, I just finished my second can of TEST+STAK this last Sunday and am now taking M-Stak to maintain the gains. After I finish with that, I want to take 1 week cleansing cycle that would mean no supplements at all and actually no lifting to give my entire body a break from the stress of bulking. After that I plan on beginning my cut routine. Currently I weight 265 pounds with about 20% body fat. That means 53 pounds of fat on this body. I am going to lose 30 pounds of that fat and get back to 235 pounds. This would be a bodyfat percent of about 9-10%. I don't have a whole lot of plans for that right now, but I think my cut will be starting right around Christmas and should take about 12-15 weeks to accomplish. If it was a perfect world I would start another bulk routine in May and actually bulk in a very lean and calculated way so I did not put on any fat (or as little as possible cuz you have to gain fat to gain muscle).

My ultimate goal is to have a six pack, because I think it would be pretty cool to look down and see that instead of this gut thing I've got going on right now. Also, I think that if people reach their fitness goals, they truly have life by the reins and are living to the fullest. Again it all boils down to what I said before, and that is: "Life is for the Living!" I'm going to live my life to the fullest and never look back with regret or doubt and wonder what might have been. I'm only going to look back with fond memories and wonder where I'll go next.

[Irish_Basterd]

Ok, didn't post my workout yesterday, because I felt like there was nothing to post. As good as my back workout felt on Monday, that's exactly how bad my shoulder workout went yesterday (if you could even call it a workout). I started off hitting the weights and was doing the shoulder press on the smith machine. First set was set at 1 plate on each side and was really easy and a nice warm up (did it like 12-15 times). Then I upped the weight to 2 plates a side. I did eight of these going nice and slow and really feeling it in my shoulder. After that set I added 10 pound plates on each side (so now it was 100 pounds per side). I did about 3-4 of these and could not continue because I had an intense pain going through my right shoulder. I waited a few minutes and stretched and tried to go again and got even less this time with the same pain. I knew that I was having some shoulder problems a while ago, but I haven't had anything in awhile so I figured I'd be good to go. I finally gave up on the shoulder press not wanting to do "damage" to my shoulder. From there on out the workout just seemed to go downhill. Not only did I lose my motivation at not being able to do the weight I was doing before (I was doing less in fact), but my shoulder was actually in pain for anything else I was doing. I decided that the best thing that I could do was to get light weights and go through some usual shoulder movements and then get a really good stretch to help it get better. So I pretty much ended up doing a ghetto yoga with light weights and a lot of stretching afterwards.

Also I wanna note that my back workout on Monday, while it felt incredible at the time, may have actually been kinda bad. My lower back is still sore today (Friday) from the deadlifts I think. However, it doesn't feel like an injury per se it feels like the muscles are still just sore from lifting the weights. Also the weights that I was doing this last Monday wasn't out of the realm of what I normally do anyways. I even felt like my form was better this week if nothing else. Since my back was still sore today (Friday) I decided to not do legs and switch it and arms day (Friday/Saturday usually) to give my back an extra day before I really do some heavy weight again.

[Irish_Basterd]

So today was arms day and tomorrow will be legs (hopefully if my back is better).

Biceps
BB Bicep Curl: 45x12, 95x8, 115x6, 125x6
DB Hammer Curls: 45x8, 50x6, 55x5
Machine Guided Preacher: 90x8, 115x7, 115x6

Triceps
Rope Pulldown: 115x12, 160x10, 190x7
Skull Crusher: 105x8, 115x6, 125x5
Close Grip Bench Press: 185x8, 185x8, 205x6
Reverse Grip Pulldown (1 arm): 50x8, 60x8
DB Kickbacks: 20x8, 25x8

Forearms
Forearm DB Curls: 35x10, 35x8
Forearm Reverse DB Curls: 15x10, 15x8
Hand Grippers: 150 pounds for 3 sets of ten on each hand

[Irish_Basterd]

So it's official I now have a back injury...

After my "killer" back day earlier in the week, my lower back has been sore. I thought this was just normal muscle pain until today. Today was my usual leg day, and I was subbing out machine hack squats for regular barbell back squats because of the low back situation. I could feel my back was tight during the workout, but wasn't experiencing any pain (just the usual tightening of the core muscles). Then after the workout when I was walking up my driveway after I got home, my back started to freeze up and give short bursts of a shooting pain in my lower back.

So right now I'm dealing with a right shoulder injury and now a lower back injury, and I'm pissed as hell. Part of me knows that I should just take some time off to let things heal up, but I know the real me can't stay away that long and will end up doing my usual routine. They say ignorance is bliss but I think it's just another word for stupidity and some of us never learn.

Here was the leg workout I did today:

Hack Squat: 2x10, 4x10, 5x8, 6x6 (number of plates per side)
Leg Press: 7x15, 8x12, 9x8, 10x6 (number of plates per side)
Leg Extension: 175x12, 215x10, 250x6
Standing Single Leg Curl: 125x10, 135x8, 135x6.5
Smith Machine Calf Raises: 230x10, 280x9

Short workout today, because I have to be at work at 4:30 today and the clock in the gym was wrong and by the time I looked at correct time it was later than I thought so I had to hustle out of there.

Another great note, but I don't think anything serious I feel like I strained my neck in the left trap area. I just turned my head weird and felt a little strain so I'm sure it's nothing, but I seem to be all injuries lately :(

[Irish_Basterd]

Anger, to some people it's a temporary feeling but to me it seeming to become normality.

Just finished my chest workout, and let's just say that it was a little less than acceptable. That makes for 3 bad workouts out of 4 (shoulders, legs, and chest). These fucking nagging injuries are really starting to piss me off. It started last week with my back excercise, I think I strained my lower back. It's feeling better today as in no muscular pain at all, but that could be because there is no weight on it. So I'm not sure if I just had a really, really good back workout last week and was just really sore, or if I did kinda hurt it a little. I'm kinda leaning towards the first for two reasons. 1.) It wasn't really a deep kinda pain that hurt always, it was more of a muscular pain that hurt when I would actually use those muscles and 2.) I really wanna keep lifting big so I feel like I wanna dismiss it so I can.

As for the shoulders and chest, this injury is kind of coming out of nowhere. I was doing my shoulder routine last week and everything was fine on the first 2 sets, then on the 3rd set my shoulder just started to fucking kill. So that led to a more than pathetic shoulder workout.

Then today, I started to do my chest exercise and my shoulder started to hurt on my warm up set of 135 lbs. From there it just went kinda downhill:

Today's Chest Workout
Flat BB Bench: 135x10, 135x10, 185x9, 225x7, 245x5, 245x4
Incline DB Bench: 70x8, 100x5, 100x6, 100x5
Flat DB Flies: 35x12, 40x10, 50x8, 60x5
Cable Crossovers: 70x8, 85x6

Today's workout took a little while, because I wanted to give my shoulder adequate time between sets for 2 reasons. 1.) To give it time to get ready for the next set. 2.) In case I hurt it, more time between sets would give it a chance to really start hurting and let me know to stop.

This anger feeling though is actually more of a feeling of defeat. I feel like I was doing this weight before and something that I did is preventing me from doing it again. Whenever I go to the gym and do less than I was previously I feel demoralized and actually lose my motivation to workout. I know that may seem extreme, but I worked hard to get where I am and I don't wanna give a fucking thing back. I want more.

Part of me wants to just strap on a ton of weight for tomorrow's deadlifts and just go fucking nuts. I know that would be foolish, but at least I would have the satisfaction of doing it. I kinda felt the same way during today's chest workout: just load the fucking bar up and push til I can't anymore and if it falls on me whatever.

I know that I won't actually do that because I'm too rational of a person and realize that I would just injure myself further and be out of the heavy weights for even longer. However, I have a really hard time just taking some time off to let this shit heal. I might have to just swallow my pride and "grow up" and realize that injuries happen and I should take care of myself.

Sorry for the long post (if anyone is actually reading this journey), but I actually while writing it my mood kind of alleviated a bit and, for now, I think I might take some time off the weights to heal. If anyone has any input feel free to post suggestions.

[ironshaolin]

its all good dude, you can't make exceptional progress everyworkout. After reading alot of Jim Wendler's stuff, as well as Christian Thibadeu, I realized that you really can't push every workout. I used to feel the same as you. Now, I follow a Wendler protocol. I work reall hard for 4 weeks, ramping up my weights week by week until I hit a weight PR in week 4. Then I take a de-load week forweek 5, where I basically go in and do 50% of my max for sets of 5 reps. This is actually my hardest workout, because I find it hard NOT to push it more. However, after that week, I always come back refreshed and able to push hard again. I don't feel anymore of theold pains and things bug me often.

Coach Thibs calls it "auto regulating". He says that there's a balance between simulation, you can push not enoughfor growth, but also push to much for growth. You need to regulate the intensity to what you're capable of that day. So, if you go in and feel awesome, keep pushing and working hard. If you don't feel right that day, maybe leave after the first excersise. He says this ensures you're always getting whats right to stimulate growth for that day.

[Irish_Basterd]

Well, I have officially decided to start taking some time off to let some of these nagging injuries heal before they become more serious. I'll start with about a week off and see what that does for the shoulder. In the meantime I have stopped the M-Stak and decided to start my cut and have started using Animal Cuts. I'll be doing cardio 4+ days per week and just workout out minor body parts like abs and calves.

Today I just did three different ab exercises and then 30 minutes on an elliptical machine on a fat burner mode (just changes resistance and incline every 4 minutes). Felt good to start doing some cardio again and get a good sweat going.

Also along with the Cuts I have altered my diet from bulking to cutting and am currently consuming the same amount (about 6-8) small meals per day that consist of a lean meat, veges, and some carbs. All these meals are lower calorie than my bulk diet was. My goal is to eat 15*(bodyweight)-500=Amount_of_Daily_Calories. I'll adjust this as necessary to try and lose only 1-2 pounds per week.

[Firedrake]

I'm reading.

I've been where you are. I'm fighting a nagging arm/shoulder/upper pec problem right now myself, but that's almost resolved, only to have my left knee start really screaming at me.

I ignored back trouble for many years, till nerve impingment almost cost me the use of my legs. I now have a foot-long titanium cage in my lower spine.

PLEASE take care of your back.

I understand the anger. It's an Irish thing -- my family's from County Kerry originally, and came over here as coal miners in the early 1800s. You get so PISSED at circumstance and so ANGRY that it's something you can't fix, fight or . . . well, you know . . . that you just can't stand it any more.

Just take that little bit of time off, and come back hard when all systems are "go".

It'll do you better, honest.

Cuts is a great product, especially the new formula. I'll be bulking through the end of February, then I start cutting down for a show in July, so I'm a few months behind you.

You'll get it done. Choose your fight, brother.

[Irish_Basterd]

Got back to the gym today for my chest routine:

Flat DB Bench: 80x10, 100x8, 105x8, 105x6
Decline BB Bench: 135x10, 225x7, 225x8, 275x3
Incline Flies: 35x12, 35x8, 35x6

Took this workout kinda easy cuz of the shoulder issues. I could feel that my shoulder was a little sore, but nothing like it was last week. So hopefully it's actually getting better. I'll probably skip my shoulder workout this week just to be sure. It felt like I didn't really do much in the gym today so I did the bike for like 20 minutes after the workout. It did feel good to get back on the weights after a week off though.

[NJC_Manhattan]

Damn man, there are some very strong workouts in here. Some real talk as well. Keep it up

[Firedrake]

Got back to the gym today for my chest routine:

Flat DB Bench: 80x10, 100x8, 105x8, 105x6
Decline BB Bench: 135x10, 225x7, 225x8, 275x3
Incline Flies: 35x12, 35x8, 35x6

Took this workout kinda easy cuz of the shoulder issues. I could feel that my shoulder was a little sore, but nothing like it was last week. So hopefully it's actually getting better. I'll probably skip my shoulder workout this week just to be sure. It felt like I didn't really do much in the gym today so I did the bike for like 20 minutes after the workout. It did feel good to get back on the weights after a week off though.

Very solid session. Glad to hear the shoulder's better!

[Irish_Basterd]

Shoulder was a little tender today when i woke up, but I think I kind of expected that. Hopefully I can dial up the intensity a little bit more next week. Today will be back day and I'll post my workout later after I actually do it.

[Firedrake]

Shoulder was a little tender today when i woke up, but I think I kind of expected that. Hopefully I can dial up the intensity a little bit more next week. Today will be back day and I'll post my workout later after I actually do it.

Well, it should be sore, if nothing else. I look forward to seeing the damage you do to your back.

[Irish_Basterd]

Did my back routine yesterday, and went slow with it because my shoulder didn't hurt, but it still felt a little tender.

Pullups: 10, 8, 7, 6
T-Bar Rows: 90x10, 135x10, 180x6, 170x8
Close Grip Lat Pulldown: 160x10, 180x10, 200x8
Hyperextensions with 45 lbs: 15, 15, 15

Machine Ab Crunch: 65x20, 65x20, 70x15

Although this wasn't my usual intensity for back workouts, I was pretty happy with it because of the shoulder. It was kinda sore when I got there and I could feel some pain when I was doing pullups and everthing else. It's weird to describe it feels as though my shoulder wants to pop out of it's socket under the weight. Like if you pull on your arm and you feel your shoulder kind of "pop out" a little bit. Then when you go to do the movement it pops back into place where it should be. It's not dislocating (I wouldn't think anyways) because there's not an extreme amount of pain during just a mild to moderate discomfort.

[Firedrake]

You were wise to go a little easy. Great session!

[Irish_Basterd]

Today was gonna be leg day, but my back was a little sore so I did arms instead and plan on doing legs tomorrow.

DB Curls: 35x12, 45x8, 50x8, 55x5
Machine Preachers: 90x10, 115x7, 115x6
Concentration Curls: 40x6, 40x6

Rope Pulldowns: 160x10, 175x8, 190x6
Skull Crushers: 85x10, 105x8, 115x6
Single Hand Reverse Pulldown: 50x8, 50x8, 55x5

After the weights, I did 20 minutes on the treadmill at 5.0 incline at 3.7 MPH. Since my shoulder is kinda bugging me right now, I decided to start cutting a little earlier than I would have liked.

Also I think my workout was okay today. I wanted to go slow again because of the shoulder and its involvement in arm workouts. I really felt no pain today at all so I think that's a good sign so far. I really felt like I got a good pump going today too.

[Firedrake]

Solid work! Take care of the back, too . . . you'll get it done!

[Irish_Basterd]

Man it feels good to be posting here again. It really sucked there for a couple weeks cuz it seemed like one injury after another. First I really messed up my shoulder to the point where all my presses went down by like 25-30%. After that I was doing hyperextensions with a 45 pound plate (nothing heavy) and threw out my lower back to the point where I couldn't walk without pain for like two days (and forget about lifting). Alas, that's in the past and the only direction I move is forward. Today was my first day back at the gym in about a month honestly.

Today was chest day:

Flat BB Bench: 135x10, 205x8, 225x6, 225x4
Incline DB Bench: 85x8, 90x7, 95x6, 100x4
Flat DB Flies: 45x10, 50x8, 50x8
Cable Crossovers: 60x8, 65x6, 50x8
Skull Crushers: 85x10, 95x8, 95x8 (slight elbow pain almost like it needed to crack)
Rope Pulldown: 130x8, 130x6
Ab Machine: 60x20, 65x15
Side Bends with 45 lb plate: 20, 15 (each side)

I think the most frustrating thing about all the injuries was the decrease in the weight that I could do. It feels like the entire bulk I went through the last few months withered away to nothing. I guess that's how it goes sometimes, and I need to focus on getting pissed and getting back to where I was rather than getting pissed and giving up. Tomorrow is another day and it feels good to say that it will be better and quitting isn't an option.

[The Hoss]

pretty good work out. keep em up

[Irish_Basterd]

It feels terrible to not have posted here in so long, but what's done is done. My injuries have healed after much frustration, and a lifestyle long forgotten is once again gone. The only way to move from here out is forward. As I've said in the past: "Better than Yesterday, but Less than Tomorrow"