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npcdusty
11-15-16, 11:29 am
Great start to the Fury Log last night... Being on a recent cut and seeing that my strength is holding pretty well, it is time to start logging again to climb on up.

Monday 11/14/15

Chest.
Bench
Warmups: 135X15, 185X12, 225X8 275X6
Sets: 1 305X2, 305X3, 305X3 305X3

Incline DB:
85X10, 95X10, 105X6, 105X4, 105X4

Pec deck superset with machine press
3 - 4 sets of 8-10, did not pay attention to the weight here.

Wide Hammer Strength Press.
275 X10, 315X10, 375X8, 375X8

Called it here, Left elbow issues are flaring up so I decided this was enough for today.
Focus and intensity was good. I like Fury, the green apple flavor is awesome.

Training has been focused on Powerlifting at start followed by a BB routine to finish. I like the combo especially while im on carb deficit.
Used Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

C.Coronato
11-15-16, 11:30 am
I like it!

npcdusty
11-16-16, 9:04 am
Well time t squat..
Trying to break in some new Knee sleeves and get use to them. Right knee is just not what it use to be. But here was last nights work out.

Squat - high bar due to some elbow pain.
135X12, 185X10, 225X8, 275X8, 315X5, 345X3

Front Squat - Changed to fronts due my knee and back position
185X10, 205X10, 225X8

Leg press- 6 45s a side X 12, 8 45s a side X10, 10 45s a Side X10

Seated Leg Curl
150X10, 165X10, 165X10

Seated leg Ext
10, 10, 10 wasn't recording weight here. Last set was the stack.

Called it at this point. Hope to regulate the elbow and knee pain, time to go back to the Mobic...

Training has been focused on Powerlifting at start followed by a BB routine to finish. I like the combo especially while im on carb deficit.
Fury Pre workout
Used Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

npcdusty
11-17-16, 9:09 am
Some weeks I get a arm day some I don't... This week I did.
Time under Tension on all sets when doing single arm.

Biceps
DB Curls:
30s I did 5 left 5 right 3 times for a total of 15. Time under Tension on all sets.
35s same for 15
40 same for 15
45 same for 15

21s bar curls: 60lbs, 7 low - 7 high - 7 full curl, 65lbs, 7 low - 7 high - 7 full curl - 70lbs, 7 low - 7 high - 7 full curl

DB Hammer curls: same as DB curls 5/5/5 for total 15 each arm
35 lbs, 40 lbs, 45 lbs

Triceps
1 arm cable press down: Same as Biceps 5/5/5 for 15 each arm
30lbs, 35lbs, 35lbs

Seated 1arm DB Raise: 5/5/5 for 15 each arm
30lbs each set switching arm at 5th rep as all sets before

Cable press downs with angled bar:
70lbs X 15
80lbs X 15
85lbs X15

This was completely geared to a BB style workout. I like the time under tension method. Next week ill run a superset bicep/tricep workout to mix things up. Def had a great pump and Fury added more to that!!!
1 scoop Fury Pre workout
Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

Also have some Red Velvet coming in, cant wait to try this one!

npcdusty
11-18-16, 10:14 am
Shoulder day... I have a love hate relationship with shoulders..
DB press- 55X15, 65X12, 75X10 85X10

Smith Machine Behind Neck- 135X10, 155X10, 185X10, 205X8 with 3 to the front at end of set

DB side raise 3 sets of 5/5/5 ( 5 reps per arm switch arms and then 5 times 3 each set)
30 X 5/5/5, 35 X 5/5/5, 40 X 5/5/5

Hammer strength Shoulder press - 135 X15, 225X10, 245X8

Reverse Pec deck- 3 set of 10-8 weight range from 120 - 150lbss

Machine side raise- 3 sets of 10-20, did not record weight, went by feel..

Not a bad shoulder day. More BB style. with the elbow trouble, I decided not to do my usual seated bar press. will go back to it next week maybe.
Def had a great pump and Fury added more to that!!! Noticed more pump when leaving gym.. Shoulders don't usually pump well for me.
1 scoop Fury Pre workout
Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

Red Velvet should be in today!

npcdusty
11-18-16, 5:15 pm
gonna log back while its fresh on my mind.

Not going to lie this was a suck workout. I think I had a bad reaction to my fury. On my first set I became very flush and hot, got a bit dizzy and from there out just could not shake it... Not sure why.

Deads,
135X10, 225X8, 315X5, 385X3....drop back to 315X3 very slow for 3 sets
wide pull downs - 3 sets 10-12
seated hammer high pull down superset with seated hammer row 3 sets of 10-12
seated low hammer row 3 set of 8-10 super set with hammer shrugs 10 reps
close grip pull downs cable, 3 sets 8-10

Didn't pay much attention to the weights today. I honestly was ready to shake the feeling off and get the hell out.

Oh well on to another day and time!!!
This was completely geared to a BB style workout. Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

Appleton.Cory
11-18-16, 9:16 pm
gonna log back while its fresh on my mind.

Not going to lie this was a suck workout. I think I had a bad reaction to my fury. On my first set I became very flush and hot, got a bit dizzy and from there out just could not shake it... Not sure why.

Deads,
135X10, 225X8, 315X5, 385X3....drop back to 315X3 very slow for 3 sets
wide pull downs - 3 sets 10-12
seated hammer high pull down superset with seated hammer row 3 sets of 10-12
seated low hammer row 3 set of 8-10 super set with hammer shrugs 10 reps
close grip pull downs cable, 3 sets 8-10

Didn't pay much attention to the weights today. I honestly was ready to shake the feeling off and get the hell out.

Oh well on to another day and time!!!
This was completely geared to a BB style workout. Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.
What matters is you showed up. Good job.

npcdusty
11-22-16, 3:10 pm
Chest:

Bench: 135X25, 185X10, 225X10, 275X5, 275X5, 275X4 Sharp Elbow pain again

Incline bench: 135X10, 185X10, 205X10, 205X10 used tight elbow wrap on last 2 sets

Sitting machine: Cable press 3 sets 10

Incline hammer press: 225X10 for 3 sets

Wide Hammer Press: 225X10, 275X10 315X8 - I did these 1 armed while holding the other out at lockout.

I called it at this point, the pain in my elbow is getting sharper so im going to let it rest a bit for now.

Added in the new Red Velvet

Training has been focused on Powerlifting at start followed by a BB routine to finish. I like the combo especially while im on carb deficit.
1/2 Scoop Fury green apple pre workout
Used Animal juiced Aminos intra workout
Universal Creatine pre and Flex for joint support first thing in the AM.
Will slowly be adding in now as I ramp things up. Don't forget everyday is a Animal Whey day as well.

npcdusty
11-23-16, 3:23 pm
legs

Squat. High bar 135X10, 135X10, 225X10, 275X10, 295X10, 315X8, 315X5 stopped due to pain in knee

Prob the best form I have had for a while. Dealing with severe right knee pain is a bitch. But no excuses go till it gives or gets better.

Leg Press. 6 plates a side 10, 8 plates a side for 10, 8 plates a side for 10

Leg curl. 140X10, 155X8, 155X8

Leg ext. 3 sets of 10-12 superset with standing calf raise.

Good workout, Dealing with the knee pain has become a daily life struggle. Playing with my stance and form to help the aggravation to it.

No fury today, slammed a cup of joe for pre.
Animal Juiced aminos intra
Creatine and flex in am..

npcdusty
11-29-16, 10:04 am
Skipping a few days of logs due to the holidays..

Chest:
Bench: 135X10, 135X10, 185X10, 225X8, 275X6, 305X4, 315X2.5 dropped to 275X4, 225X6
Incline: 185X10, 205X10, 225X8, 225X7 (elbow began to really flare up so I moved on here)
Seated cable fly: 135X10, 142.5X10, 142.5X8 142.5X8
Wide Hammer press: 225X10, 275X10, 315X10, 375X8
Incline Hammer press: 1 arm - 225X10, 225X8, 225X8

Ordered new 3/4 sleeve t today and also picked up next round of Flex, Juiced Aminos and Universal Creatine.

This was one of the better chest workouts I have had in a while. Elbow was hurting but I wrapped it during the workout to help and it did feel some better throughout.
1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra
Creatine and flex in am..

npcdusty
11-30-16, 2:01 pm
Dem Legs....
Squat: 135X10, 185X10, 225X8, 275X6, 315X5, 345X3, 365X3...went 405 but just didn't feel it on 1.
Leg Press: 6 plates X10, 7X10, 8X10
Lying ham curls: 140X10, 155X10, 170X8 pause 2 more reps
Leg Ext: 3 sets of 10 first 3 sets didn't record weight, stack the weights on last set for 10 as well.

Good workout. Knee felt better today than it has in a while. Playing with my stance has really helped and my set up feels better. Elite FTS knee sleeves have def helped the knees stay warm and protected. Def feel like I can comfortably push myself again...

Still loving the red velvet shakes!!!! And the green Apple fury is no joke. Only using 1/2 scoop, not a big user of preworkout...

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra
Creatine and flex in am..

npcdusty
12-06-16, 11:06 am
missed a few more days of logging. Had some decent work outs last week though. So lets start the week off right now.

Chest:
Bench- 135X10, 205X10, 225 X10, 275X10, 305X5, 305X5, 305X5 - Elbow not to bad these felt smooth today.

Incline Bar- 185X10, 225X8, 225X8, 225X7, 205X10, 205X10

Incline DB Flyes- 40X10, 45sX10, 50sX10, 55sX10, 60sX8

Incline Hammer Stre. Press- 225X10 single arm for 3 sets.

Finished the workout here. Chest was spent but I really enjoyed the workout....

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra ( using the strawberry limeade, man I love the flavor...
Creatine and flex in am..

npcdusty
12-07-16, 9:15 am
Legs:

I will say the knee felt pretty good today. The elite FTS knee sleeves def are helping with the pain.

Squats: 135X10, 185X10, 225X10, 275X8, 315X5, 335X3, 345X3, 345X5 ( Last set was a 3+ but not pushing through the pain set.)

Front Squat: 185X10, 225X8, 245X8, 255X6

Stiff Leg Deadlift: 185X10, 185X10 (lower back began to tighten up so I moved on here)

Lying Leg Curls: 140X10, 155X10 170X3-155X2-140X3 (last set was a drop set)
I superset Standing calf raise with these using 235 to failure for all 3 sets.

Called it here. This was a damn good workout today. Felt like I went to the end and not leaving much left on the table...

Side note, Nutrition has been on point now for several weeks, Low carb/high fats. However now that I am focused and in high gear the weights are getting some easier and my body weight is climbing a bit. Normal 215-218 range right now. Feeling tighter and fuller even on low carbs.

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

Still loving the red velvet Animall Whey also.

npcdusty
12-08-16, 9:22 am
Man this was a hella pump day for some reason....

Biceps:

Bar curl (strict) - 55X10, 65X10, 75X10, 90X8, 100X8

DB curl (Strict) - 30X10, 40X10, 45X10, 45X10

Preacher Curl Bar - 15 a side X20, 25sX12, 30sX10, 3s0X10 Elbow began to flare up moved on

Triceps:

Rope Hammer curl - 55X10, 55X10, 55X10 Superset with 1 arm overhead DB raise 30X10, 35X10, 35X10

Cable Press Downs, 70X15, 85X12, 100X10, 100X10

Seated Tricep Press Down, 3 sets of 12-10 (didnt pay attention to weights here just for feel)

Workout felt great, had to leave it a bit short due to some dinner plans but got it in and felt good about it.

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra (using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-09-16, 4:25 pm
Shoulders:

Bar press: 95X15, 135X10, 155X10, 185X10, 205X8

Hammer Press: 135X10, 225X10, 265X10, 285X10, 315X6

Side DB raise, 35X10, 40X10, 45X10, 50X10 ( super set with rear pec dec 4 sets 10)

Upright Rows: 85X10, 90X10, 95X10, 105X10 ( super set with bent rear rows Db 4 sets 8-10)

Hammer shrugs 225X a bunch, 315X failure for 3 sets.

Good workout today. Im not much for shoulders so I really have to push myself. One of my weaker looking body parts so I def need to round the caps off better.

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-12-16, 9:38 am
Back:

Deads: still playing with from but getting it down better. 135X10, 185X10, 225X6, 275X6, 315X5, 365X3, 405X3, 435X3, 455X1(bar rolled) 405X3

Straight Bar Pull down: 3 sets of 6-10

close grip rotate grip bar pull down: 3 sets 8-10

Hammer Str. mid row super set with Hammer Str low row: 4 sets 8-10

Work out felt good. Ran a bit long and had to get rolling home. Def liking the form work on deads. Will move up slowly each week as I get use to it.

1/2 scoop Fury, rock star zero with pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-13-16, 9:12 am
Chest:

Bench- 135X15, 135X10, 185X10, 225X10, 275X5, 295X5, 305X5(elbow pain) 300X5, 300X5 -5lb felt a bit better on my elbow, will go back up next week.

Incline- 185X10, 205X10, 225X10, 225X10 ( at this point my elbow is on fire) wrapping it on every set helps a bit.

Seated cable Fly machine - 3-4 sets of 8-10

Hammer Incline 1 arm press - 2 45sX10 each arm for 4 sets

Seated Machine press (Old school Machine - foot release to get depth) 3 sets of 10, amazing stretch at bottom stopped before lock out.

Good workout, elbow pain is causing me to slow down and be a bit more cautious. Hopefully I can iron out the pain issue soon. Taking some extra ibuprofen to help and icing at night for now.
Weight is still climbing, was at 219 on Sunday night ;)

1/2 scoop Fury, with a rock star zero for pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-14-16, 11:38 am
Legs, man this was a workout for the record books. Don't know where it came from.

Squat- just wanted to better last week by one set but it did a bit better 135X10, 185X10, 225X10, 275X8, 315X5, 345X3, 345X3, 345X6( all out set to knee pain threshold)

Leg Press- 5 plates x 10, 7plates X10, 8plates X10, 10 platesX10 (plates are per side)

Reverse Squat Machine - (had not done these in a while but felt great) - 180X10, 360X10, 450X10, 500X10, 590X10, 680X8 (plate weight only, don't know how much the squat pads weigh here)

Due to a school function with the kiddo I called it here but glad I did because today im sore as hell.

Was fast pace today, by myself due to time restraint. This was a great workout however.


1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-15-16, 2:13 pm
Arms.

Bicep DB curls, 30X15, 35X12, 40X10, 45X10

Cable press down, 4 sets of 10-12

Barbell Curl, 80X10, 90X10, 100X10 100X8

Over head BD press 1 arm, 30X10, 35X10, 40X10, 40X10

Rope Hammer curls: 4 sets of 10

Sitting Dip machine: 4 sets of 8-10

Reverse wrist curls 80X10, 80X10, 80 X10
Superset with
Reverse bar curl

Nothing special about this one, got a nice pump and blood flowing and out the door.

1/2 scoop Fury, slammed a cup of joe for pre.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-18-16, 11:51 am
Shoulders:

Smith Machine press: 135X15, 155X12, 185X12, 205X10, 225X10, 245X8

Cable side raise 4 sets of 10

Hammer strength Press 1 arm: 4 sets of 10

Hammer strength Shrug: 4 sets of 10-15

Reverse pec deck: 4 sets of 10

Bent over DB raise: 4 sets of 10

Not to bad of a work out, was pressed for time but got a good pump and got in the work.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
12-18-16, 11:56 am
Back:

Deads: 135X10, 225X10, 275X8, 315X6, 365X5, 405X5, 435X2, 435X2

Wide Pull downs: 4 sets of 8-10

Wide Grip Seated Cable Rows: 4 sets of 8-10

Close grip pull downs: 4 sets of 8-10

Bent over DB rows: 4 sets of 8-10

This was another quick one due to time limitations but it was hard and to the point. Still trying to heal my elbow pain but moving through it.


1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
12-20-16, 12:03 pm
Chest day:

At it alone today and in a press for time since the kids are out of school.

Bench: bar to warm up and stretch, 135X10, 185X10, 225X10, 275X8, 300X5, 300X5, 300X6 - no spot so I didn't push it. Elbow felt good today, may bump up next week.

Inc. DB press: 80X10, 90X10, 105X6

Inc. Bar: 185X10, 205X10, 225X9

Cable cross over: 3 sets of 10 - I ran 5 low and 5 mid with max squeeze at finish and great stretch at start.

Pec Deck: 3 sets of 10-15 - again big squeeze and stretch here. All about blood flow. These hurt like a bitch!

All I had time for today but I left feeling this workout and had a great pump. Diet still running strong and strength is holding if not getting better while I tighten up.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
12-28-16, 11:44 am
Chest:

Didn't log much last week due to Christmas sch being hectic.

Bench: 135X15, 135X10, 185X10, 225X10, 275X8, 300X5, 300X5, 300X6 1/2. Missed lock out.

Incline DB press: 85X10, 90X10, 95X8, 105X6

Cable Crossover: 3 Sets of 10-15

Hammer Incline Press: 3 sets of 8-10

Pec Deck: 4 sets of 10-15

Good early workout today, elbow feeling ok. Weight is up to around 222.0 right now. Should drop back down once my water intake goes back to normal.


1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
12-28-16, 11:55 am
Took legs off last week so back to it this week!

Squat: 135X10, 185X10, 225X10, 275X10, 315X6, 345X3, 345X3, 345X8. Last set was to max rep or till knee could handle. Felt good!

Reverse Squat machine: Plate weight only- 360X10, 540X10, 630X10, 720X8

Leg press: 5 platesX12, 7 platesX12, 9 platesX10

Leg Curl: 3 sets of 8-10 super set with standing calf raises to failure.

Legs had good pump and Hams were truly fatigued. Awesome workout. Feeling better about my squat. Using high bar with closer stance has def helped me.

1/2 scoop Fury, no coffee today.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

C.Coronato
12-28-16, 12:00 pm
Took legs off last week so back to it this week!



Going to be hurting tomorrow!

npcdusty
12-30-16, 8:43 am
And I was, but it felt good to a sick mind!!!


Going to be hurting tomorrow!

npcdusty
12-30-16, 8:49 am
Arms:

Pretty good workout here, split biceps and triceps up today.

DB curl: 30Xforever, 40X12, 50X10, 60X10

Bar Curl: 65Xforever, 85X12, 95X12, 105X10 ( good slow squeeze on all sets)

1 arm bench curl ( I used the flat side of a hyperextension machine for these) 25X10, 30X10, 35X8, 35X8

Machine preacher curl / superset with seated machine press down: 4 sets of 10-15

1 arm over head tricep DB press: 30X12, 35X10, 35X10, 35X10 - I hate these so I make myself do them!

rope press down: 3 sets of 10-12

1 arm cable press: 3 sets of 15 ( high rep to push the blood through)


1/2 scoop Fury, no coffee today.
Animal Juiced aminos intra ( using the strawberry limeade)
Creatine and flex in am..

npcdusty
12-30-16, 8:58 am
Shoulders:

I just can not make myself like shoulders...but I press on!

DB Side Raise: 30X15, 40X12, 50X10 ( hands to the back of the dumbbell, amazing what a small change does to the feel of it)

DB Press: 70X10, 80X10, 90X10, 100X8 ( hadn't done these recently so felt good to do first)

Bar Press: 135X12, 155X10, 175X10, 195X10 (slowly went up on these today, trying to heal elbow up without to much aggravation)

Bent over 1 arm rear cable raise: 3 sets of 10-12 (kinda different, just adding to the mix to see)

Machine side raise / superset with rear pec deck: 4 sets of 10-12.

Bar shrugs: 135x20, 225X15, 315X10 ( was running sort on time so I cut it here)

night weight is a steady 219 lbs, seems to be hanging here so may bump up some cal next week if I feel the need. Felt a bit down last 2 days on strength.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-03-17, 9:01 am
Back (sorta)

This was the worst workout I think or at least top 5. I actually decided to just leave......

Deads- 135X10, 225X10, 275X8, 315X8, 405X3 and it all went down hill from here! dropped to 315 off 2 45lb plates for 2 sets of 6. ( no chalk and had to use straps) I hate straps!

wide Pull downs: 3 sets of 8 - 10

Close grip with rotating handle pull down: 3 sets of 8 -10
Superset
Rope pulls 3 sets 10 10-12

hammer strength low row: 2 sets of 10 - at this point I decided to stop, felt nothing and was ready to go... Move on to the new year fresh!

Weight had also dropped tonight to 217.00 I think I just went flat and need a refill!

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-03-17, 9:06 am
Happy New Year!

Chest
Bench: 135X10, 135X10, 185X10, 225X10, 275X8, 305X5, 305X5, 305X7 really wanted that 8th rep!

Incline Bar: 185X10, 225X10, 245X8 ( elbow is still not right so im having to be careful with it)

Seated cable Flye: 3 sets of 10

Hammer Incline: 3 sets of 10-12

Hammer Decline: 3 sets of 10 ( been a while since I have done decline)

Pec Deck: 3 sets of 10-12 last sets was a 3 sets drop set.

Good workout to start off the year. Would like to up the bench weight on my sets but want to get this elbow healed up.

Weight is back up to 219s in the evening now. Feeling better that Friday!

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-04-17, 12:49 pm
Legs:

Squat: 135X10, 185X10, 225X10, 275X8, 315X8, 345X3, 345X3, 345X3 ( normally I do a all out set here but something happened in my hip flexor joint area at work and it hurt like hell)

Press: 5 platesX10, 7 platesX10, 9 plates X10 ( these are plates per side, not that it matters)

Reverse Squat Machine: 450X10, 540X10, 630X10, 720X8 ( found a way to get around the hip pain on these but couldn't get ass to grass deep this week.

Lying leg curls: 3 sets of 10-12
Superset
Standing Calf Raise: 3 sets of 10-12

Gonna prob be making some changes to the diet: feeling like I have hit a wall now and strength and weight is dropping, I don't want to drop or cut right now. Body is looking for more to grow!

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos post workout today, was pushing a ton of water through workout so I waited to the end. Also popped 2 aleve during squats for the hip pain.
flex and universal creatine in a.m.

npcdusty
01-05-17, 4:19 pm
Arms:

Bicep bar curl: 45 X a ton, 75X12, 85X12, 90X10, 100X10

DB Curl: 45X12, 50X10, 55X10, 60X10

Rope Hammer curl: 4 sets of 10-15

1 arm high cable curl 4 sets of 10
super set with V Bar Press 4 sets of 10 -15

Seated Hammer Press down: 4 sets of 10-12

Reverse Pull down: 4 sets of 10

Overhead Rope Ext: 4 sets of 10

Good over all workout. Was pumped and worked through it and out the door.

Weight is holding at 217.5 ish, dropped a bit last few days.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-06-17, 12:04 pm
Day off....

For the past 2 days I have been dealing with a cold and what I thought was eye swelling and redness from the cold. Not the case. Ended up at the eye doctor, well I work in the clinic and the doctor is a friend of mine, but had to get RX for drops because I have a bacterial infection in my left eye so I haven't been sleeping well.

With that said I took the damn day off. Luckily its a easy weekend so today I will do shoulders and back on Sat. We got a "white out" of snow in TN which means a maybe a inch so it will be a good day to catch up.

Weight is still hanging at 217.6 and feeling leaner. I don't fill as full however so im still ramping up the carbs a tad with some rice cakes here and there. Diet is a fine tuning thing and I have always had a niche for it, just got to keep plugging away at the numbers and train my ass off too.

Stay well Brothers!

npcdusty
01-09-17, 3:18 pm
Shoulders:

Due to Weather and driving the wife to work, I pushed Shoulders back another day.

Behind Neck Smith Press: 100X20, 135X15, 155X12, 185X8.

Front Smith Press: 135X12, 185X10, 205X10

DB Side Raise: 25X20, 35X15, 45X12, 50X10
Superset
Upright row 4 sets of 10

Rear Peck Dec: 3-4 sets of 10-12
Superset
Machine side raise: 4 sets 10-12

Hammer Strength 1 arm shoulder press: 3 sets of 10

DB Shrug: 100X15, 130X10, 130X10

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-09-17, 3:24 pm
Back:

I hate working out on Sunday but I made myself get it in...

Sumo Deads: 135X10, 225X10, 315X10, 365X8, 405X6, 455X3 ( had not done Sumo in a while)

DB Row: 100X12, 130X10, 130X10, 130X10
Superset
Close grip pull ups: 3 sets to failure

close grip pull down with cable handles: 3 sets of 10-12 from floor with knees under seat ( extreme Stretch)

Hammer Str. Pullover machine: 3 sets of 10-12
Superset
Hammer Str. High Row ( No knee pads) 3 sets 0f 10-12

And Done....Good workout. Quick and to the point.

Weight has been a 219.6 for days then a drop today to 216.00 think I dropped some water but not sure. Oh well, moving on.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-10-17, 1:48 pm
Chest: I have been needing this workout for a while! Finally a workout with no need to wrap an elbow and I hit my number I wanted...

Bench: 135X15, 185X12, 225X10, 275X10, 300X5, 300X5, 300X8!!! I then dropped to 225 for 10. I wanted the 8th rep and I killed it! I think this is a PR.

Incline Bar: 185X10, 22510, 245X8, 255X6

Seated Machine Flye: 4 sets of 8-10, last 2 setts were drop sets.

Hammer Incline Press: 225X12, 275X10, 275X10, 275X8 ( shit got heavy)

I felt like I was working through it at this point and knew to back off. Getting my ducks in a row and staying healthy!

Weight is sticking at the 216-217 mark. Diet changed a but yesterday so we will see how it goes. Feeling more like my old self!

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-11-17, 9:15 am
Legs: Felt good today. Knee held up and whatever the hip issue was last week is gone! Hit my numbers like I wanted so no complaints.

Squats: 135X10, 185X10, 225X10, 275X10, 315X8, 345X3, 345X3, 345X8 ( back dropped on me here but im good with 8) About time to go up I think on my true set and less warm up.

Press: 5 platesX10, 7plX10, 9plX10 ( had a good stretch and pump here so I decided to move on.

Reverse Squat machine: 450X10, 630X11 ( 7 plates each side for 11 just sounded good), 720X8, 810X4 ( beat to hell at this point) Remember this is plate weight only and this is not a free squat, its a machine in a since!

Seated Leg Curls: 3 sets of 10-12
Superset
Seated leg Ext: 3 sets of 10-12

Standing calf raise: I only did 2 sets to failure here.. I was give out and ready to go.

I felt great today, fuller and had more energy. Maybe its the diet changes or just mind set. Closer Cage time comes the better I feel!!!

Weight back up to 218 ish tonight.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

SMuncey
01-11-17, 9:54 am
Legs: Felt good today. Knee held up and whatever the hip issue was last week is gone! Hit my numbers like I wanted so no complaints.

Squats: 135X10, 185X10, 225X10, 275X10, 315X8, 345X3, 345X3, 345X8 ( back dropped on me here but im good with 8) About time to go up I think on my true set and less warm up.

Press: 5 platesX10, 7plX10, 9plX10 ( had a good stretch and pump here so I decided to move on.

Reverse Squat machine: 450X10, 630X11 ( 7 plates each side for 11 just sounded good), 720X8, 810X4 ( beat to hell at this point) Remember this is plate weight only and this is not a free squat, its a machine in a since!

Seated Leg Curls: 3 sets of 10-12
Superset
Seated leg Ext: 3 sets of 10-12

Standing calf raise: I only did 2 sets to failure here.. I was give out and ready to go.

I felt great today, fuller and had more energy. Maybe its the diet changes or just mind set. Closer Cage time comes the better I feel!!!

Weight back up to 218 ish tonight.

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

Nice volume brother!

npcdusty
01-11-17, 10:10 am
Thanks bud, all in a days work. Slowly moving back up as needed. Going with the my own flow.


Nice volume brother!

npcdusty
01-12-17, 9:32 am
Wasn't sure if I was ding arms or Shoulders till I picked up the weight. Arms it was. I have to say this was the best arm workout I have had in forever. I literally got chills while I sweated my ass off... One for the books!

Arms:

DB Alt Curls: 30Xforever warm up, 40X15, 50X10, 60X10, 70sX8 Drop set to 40X10 with both arms same time.

single arm DB curl on back hyper Pad: 30X12, 35X12, 40X10, 40X10 drop set to 35Xfailure

21s with Cambered Bar: 3 to 4 sets of 7 low, 7 high, 7 full with 25 lbs each side.

1 arm High Cable Curls: 3 sets of 10 with 30lb
Superset
1 arm over head DB Ext: 30X12, 35X10, 45X10 ( jumped up because someone was using the 40s, worked in my favor)

Cable press down: 4 sets of 8-10

Seated Machine press down: 4 sets of 10-12

reverse cable pull downs: 4 sets of 8-10

This was the workout for the week so far. Pump for days and then got the hell out!

night weight is back up to 220 and I actually feel like it today!

1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-13-17, 9:53 am
Shoulder day: I knew I had to make the best of this one and get in and get out. Thursdays is always my day with my oldest son during the week so it was a quick but to the point.

DB press: 65X15, 75X12, 85X10, 100X8, 105X6 ( had not gone this heavy on DB in a while felt good)

Side raise: 35X12, 45X10, 50X10
Superset
Bent rear raise: 35X10, 45X10, 50X10

Bar Shoulder press: 135X15, 185X10, 205X8 drop set to 135X10

DB Front raise: 30X12, 35X10, 45X10

I had ran out of time at this point so I called it here. Was a good workout, had a good pump and sweat rolling. Will hit more next week. Gonna add in traps with back this week.

Weight tonight sitting at 218+ wont complain!


1/2/ scoop of green apple fury and cup of coffee for pre
Juiced aminos intra workout
flex and universal creatine in a.m.

npcdusty
01-16-17, 1:46 pm
Friday the 13th: Perfect day to murder 500lbs!!!

Back day

Deads: 135X12, 225X10, 315X8, 375X6, 405X3, 455X1 ( I knew it was about to go down) 495X1 fast, 500X1 and it went so much smoother than I thought. New PR,
I have been chasing that 500 for so long always just missing or backing out, today was the day and I killed it.

wide Pulldowns: 4 sets of 8-10

Close grip pulldown: 4 sets of 10-12

hammer Strg high row: 3 set of 10-12

Hammer strg mid row: 3 sets of 8-10
Superset
Hammer pullovers: 3 sets of 10

Honestly after pulling the 500 the rest of the workout was a blurr, I was so pumped from the pull I don't remember feeing much or doing a whole lot, but I know I killed it and seated my ass off!

1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.

npcdusty
01-17-17, 10:16 am
Chest:

Bench: Bar to stretch, 135X15, 185X12, 225X10, 275X10, 300X5, 305X5, 305X6 (been using 300 for a bit so decided to move on to 305, will use for 3 sets next week with a plus on last set.)

Inc DB Press: 75X10, 90X10, 100X8, 105X8 ( was shooting for 5 but felt good for 8)

Cable Cross overs: 4 sets of 8-10

Hammer Strg wide press: 4 sets of 8-10
Superset
Hammer Strg Incline press: 4 sets of 8-10 or failure

Mid flat/inc db flye: 3 sets of 8-10

Time ran out on me but this was a good workout. Had my boys with me today at the gym and one had a doctors apt so we had to head on. Elbow was a bit inflamed so I did wrap it during the presses. Iced at night for some relief.

Also for got to add but I got in the Chocolate Coconut Animal Whey this weekend, OH MY LORD....this is the best for me yet!!!!

Forgot to weigh but weight has been upwards of 221.6 this weekend.
1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Also added in the Animal Pak Powder... Changing it up a bit for a while...

npcdusty
01-17-17, 1:18 pm
Here is the video of my first time pulling 500. Not the best video person in the world but i'm learning.

https://www.youtube.com/watch?v=ijLNBoF4-m0

Appleton.Cory
01-17-17, 1:34 pm
Here is the video of my first time pulling 500. Not the best video person in the world but i'm learning.

https://www.youtube.com/watch?v=ijLNBoF4-m0

Good job, brother

npcdusty
01-17-17, 2:46 pm
Thanks, Brother. the weight has been there just couldn't wrap my head around the lift...


Good job, brother

Appleton.Cory
01-17-17, 2:49 pm
Thanks, Brother. the weight has been there just couldn't wrap my head around the lift...

Half of it is just believing you can

npcdusty
01-18-17, 9:03 am
Squat: bar to stretch, 135X10, 225X10, 275X10, 315X10-Sets 345X3, 355X3, 355X8 ( knee felt pretty good today but my hip flexors are sore as Hell still) moved up to 355 for my sets of 3+

Reverse Squat machine: 5platesX10, 6platesX10, 7PlatesX10, 8 platesX8, 9 platesX6 ( plates per side) These felt really good today.

Leg press: 7platesX10, 8platesX10, 9platesX10, 10platesX10 (plates per side) last set was brutal and quads were burning.

Machine Leg Curls: 150X10, 160X10, 170X8
Superset
Standing calf raise: 3 sets to failure

I ran a little long today, slowed down when I got to presses. Me and the boys were talking Arnold Cage talk and prepping for our trip so it was a fun ending....

Cut my warm up a bit on Squats and went up on the sets weight. Next week will do 3 sets of 355 and move from there. Form is there now so im feeing better about the weight.

Weight sitting at 219

1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-19-17, 10:12 am
I knew this would be a quick one, left work later and had to be at dinner with the fam about 5 so I busted it with supersets the whole workout.

DB Curl: 30X20, 40X15, 50X10, 60X10, 70X8
Superset:
Cable press Down: 80X20, 90X12, 100X10, 120X8

Bar Curl: 80X12, 90X10, 95X10, 100X10
Superset:
Seated Machine Dip/Press down: StackX10, SX10, SX10, SX10

Single Arm DB curls on Hyper ext machine pad: 35X10, 35X10, 35X8 ( last set was very slow and paused hold)
Superset:
Reverse Grip Pulldown: 3 sets of 8-10 ( didn't pay attention to weight here)

Rope Hammer curls: 3 sets of 10-12
Superset:
Overhead Rope Ext: 3 sets 0f 10-12

This workout was a bust ass no rest to the point workout. The pump I had was insane!!!! Hell I even had to take a after pic.... I was in and out in about 45 min and sweated my ass off... Hell yes I loved it...

Weight 220 tonight on the dot. Hoping to carry this on or up for a bit. Would love to see 230 by the end of this "off season".

1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-20-17, 12:22 pm
Well. I made it through this one. Left my ear buds, no music and tired. What the hell did it anyway...

Side raise: 30X15, 40X12, 50X10 drop set to 30Xfailure.

Seated Bar Press: 95X20, 135X15, 155X10, 185X8 (Elbow pain on pick up so I moved on)

DB press: 70X12, 80X10, 90X10, 100X8

Bar Shrug: 225X20, 315X15, 405X10 Drop set to 315X10 - 225Xfailure

Reverse Pec Dec: 4 sets of 10-15
Superset
Seated Machine Press: 4 sets of 10-15 ( not to full lock out)

Bent DB Raise: 35X10, 40X10, 45X10
Superset
DB Front Raise: 35X10, 40X10, 45X10

By this time I was spent. Mind began to wonder and I knew it was done. Not much of a pump but shoulders are a difficult feel for me anyway. I seated my ass of however!

1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

GunRock
01-20-17, 5:10 pm
Just touching base to tell you your arms are looking pretty impressive Brother! That IG pic I saw today was nice. Can't tell if your peak is better or you just have more size overall but they look like they've grown since I last saw you.

npcdusty
01-23-17, 8:58 am
Thanks John, I think its an overall progress. I decided to go back to the old drawing board and dedicate a day to arms again. Its def helped overall. Appreciate it brother.. See you soon I hope!



Just touching base to tell you your arms are looking pretty impressive Brother! That IG pic I saw today was nice. Can't tell if your peak is better or you just have more size overall but they look like they've grown since I last saw you.

npcdusty
01-23-17, 9:09 am
Back day is def moving up to being one of my favorite days....

Deads: 135X15, 225X10, 275X8, 315X6, 375X3, 405X3, 455X2 after thinking it over and feeling good I went 495X2. I cant tell you how good this felt to rep this after 500 last week for 1.

Bar bent rows: 135X12, 185X10, 205X10, 225X10, 260X10 drop to 205Xfailure

Wide pulldowns: 4 sets of 10-12

Close grip rotating grip handle pulldown: 3-4 sets of 10-12

Hammer strength mid row: 3 sets of 8-10

Hammer str low row 1 arm: 3 sets of 8-10

Awesome work out to round out the week. Deads are def moving up, don't want to set my eyes to big yet so im going to focus on adding a few pounds here and there. Possible 550 for the Arnold trip!

Weight has been a steady 222.2 this end of week. Diet has been great and no real changes right now.

1/2 scoop apple fury and cup of coffee for pre
animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-24-17, 8:54 am
Ah a new week, new challenges and a new start!

Bench: bar to stretch, 135X10, 185X10, 225X10, 275X10, 305X3( I meant to sets of 5) 305X5, 305X5, 305X7 for a all out. 1 rep more than last week and the extra set of 3, not going to complain!

Incline DB, 80X10, 90X10, 105X8, 110X6 ( I think I had one or 2 more but I iced the elbow twice today so I wanted to make sure I didn't go overboard)

Seated machine cable flye: 4 sets of 8-10 using around 55 a side.

Wide Hammer Strg press, 2platesX10, 3 platesX10, 4 PlatesX8, 4 platesX7 failure!

Incline DB flye: 55 for 3 sets of 10-12 to end out the day.

This was a good workout. Presses felt good and strong. I like the progression so far and fill good about moving up, no idea what my heavy max is right now.

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-25-17, 9:03 am
Not gonna lie I was pumped up for this workout and then boom, 135 hit me like a truck, this damn hip soreness again, but F it I was balls to the wall!

Squat: 135X10, 225X10, 275X10, 315X6( felt warm) 355X3, 355X3, 355X10 that's right 10 good ones! Needed 8 to tie but I pushed it. Go up next week again!

Press: 5platesX10, 7X10, 9X10, 10pl for 10 (plates per side of course)

Leg curls: 155X10, 170X10, 185X8, pause set then 2 more slow.

Leg Ext: Stack for 10 at 4 sets
Superset:
Standing calf raise for 4 sets of 10-12

I didn't do the reverse machine squat this week to see if the hip feels better. the platform on the machine is on a incline/decline and I think its putting some pressure on the hip joint. So this week I put in ext to make up for it. Just trying to relive some of the soreness for a bigger squat next week. Hopefully this will help taking these out this week. If not ill try something else...

Going to shoot for a 360-365 set range next week on squat. my head game is feeling better about these now so going heavy is coming soon!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-26-17, 12:12 pm
Well I'm beginning to like arms again. Yes the bodybuilder in me lives!!!

Bar curls: 75X15, 95X12, 105X10, 105X10, 105X10, 105X10
Super Set
Cable Press downs: 65X15, 85X12, StackX10, StX10, StX10, StX10

DB Curls: 40X10, 50X10, 60X10, 70X8
Super Set:
Over head Rope Press: 95X10, StackX10, StX10, StX10

Single Arm Curls on Hyper Ext pads: 35X10, 35X10, 35X10, 35X10
Super Set:
Seated Machine Press Down: StackX10, StX10, StX10, StX10

Rope Hammer Curls: 55X12X 55X12, 55X12, 55X12
Super Set:
Kettle Bell Over head 1 arm Tricep Ext: 30X10, 35X10, 35X10, 35X10 ( I was surprised how much I like these with the bell weights) Nice change!

This was a great workout. Elbow was a little flared up not to bad. I'm enjoying arms again. Love the feel of the pump and look and blood flowing in. Arms have always been a struggle for me but I think they are accepting the training better and growing.

Weight has been a steady 221.2 just shy of the 222 I was ramping up to but I'm leaner and feel fuller. Ill take it!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-27-17, 10:00 am
I wasn't able to leave work as early as I had hoped so I knew this had to be a in and out. Ended up being a great workout!

DB Press: 70X12, 80X12, 90X10, 100X10 ( used some 5lb plates in between sets for rotator cuff help)

Smith Bar Press: 135X15, 225X10, 275X5 Drop set to 224 to failure, 274X4 drop set to 225 to failure. These felt good today. Did these instead of reg bar to help with the elbow.

DB Side raise: 35X12, 45X10, 50X10, 55X10
Superset
Upright bar rows: 105X10, 105X10, 105X10, 105X10 ( used straps on sets 2-4 due to wrist issues)

Bent DB raises( for rear delt) 35X12, 45X12, 50X10, 55X10
Superset
Machine shrugs: 225X15, 225X15, 225X15, 225X15 ( I stood up and bent at the waist with my head in the pad to angle for traps)

This was a good fast and to the point workout. I had a great pump and sweated my ass off. Could have used a bit more time but I used what I could and out.

Weight still sitting at 221.2

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-30-17, 11:21 am
Logging this a few days after but I think I remember the way it went.

Deads: 135X10, 225X10, 315X8, 405X3, 500X2 (first one was a bit off but ran at it again and got it for another PR rep pull....)

Sumo Deads: 225X10, 315X6, 405X3 ( want to do a few to stretch out and get some accessory in)

Wide pull downs: 4 sets of 8-10

Reverse Grip Pulldowns: 4 sets of 10-12

Hammer seated row (one arm while standing): 4 sets of 10
Superset
Low hammer row ( one arm while standing): 4 sets of 10 ( I don't like using the pads on these, don't get the feel like I do if I stand and stay off the pad, feels more like a free wight than a machine)

By this time I was spent and ready to spend the weekend with the wife and kids. things are def moving forward in the gym and like the progress. Looking forward to going to the Arnold to see everyone soon!

Weight still sitting at 221.2 on the dot.

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
01-31-17, 12:48 pm
Not a bad day but something felt off. Elbows felt loose at the joint. Couldn't get tight and felt a bit soft.

Bench: barX? 135X15, 185X10, 225X10, 275X10, 305X5, 305X5, 305X6 (didn't take a lift on the first 2 sets of 305 and that had a def impact on the elbow today)

Incline Bar: 185X10, 225X10, 245X8, 245X8, 245X8

Flat DB Press: 100X10, 105X8, 110X8

Mid incline Flye: 55X10 for 4 sets ( awesome stretch on these)

Seated Cable push Flye: 4 sets of 8-10 ( really focused on the squeeze here)

Like I said something just didn't feel right, I felt a bit down and off. I ended up having a good workout but not the usual. I could tell when I got home I wasn't as full and confirmed at night weight was down 218.4, not sure where it went but will not fall back down again on purpose! Those small few pounds made a difference today and I didn't like it....

On to a better tomorrow. Either Win or Learn but never Lose!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-01-17, 10:10 am
Today I went in thinking I have to kill this. I have to better today than yesterday. I must leave the gym knowing I won!!!

Squat: bar X?, 135X10, 225X10, 275X10, 315X6, 360X3, 360X3, 360X10 ( I had no idea how this 3+ set would go, I stepped back on my first one, regrouped and killed, hell I thought I did 8 but my w/o partner said 10. I was in it and lost count. Man I'm happy!

Front Squat: 225X10, 275X6 or 8,( bar slipped on my hands so I racked) 315X2 never hit this before so I wanted 1 but got 2. Had more but felt the biceps pulling so I racked. Very happy!!!

Lying leg curls: 4 sets of 8-10 went up each set on stack ending with full stack for 4 on set 4.

Leg extensions: 4 sets of failure. I went up each set ending the last 2 sets with the stack. I think I ran over 12-15 reps and did some forced half reps to push the blood.

I didn't do any leg press today and substituted the front squat for the machine reverse squat. IM still dealing with the left hip soreness so trying to figure out the cause. No rev machine squat for the last 2 weeks, hip is not better but not worse so I cut presses out to see if they are the aggravation. Either way the legs are growing and the squat is def getting better and I'm more confident with it now. Knee felt ok today so I wont complain!!!

I ran the bar a bit lower today to see how the elbow felt again. No pain in it from lower bar so I'm going to stick with it again. High bar for me is hard on the neck...

Weight was over just 219 tonight. I haven't had as much veggies at my lunch meal due to the fn grocery store messing up my online order so my weight has changed a bit. It will get back up!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-02-17, 10:44 am
And once again I was looking forward to arms. Such a strange feeling for me but I'm finding it better and better. Had great work outs lately doing the supersets so I kept it in the plan.

Bar Curls: 50X15, 75X12, 105X10, 105X10, 105X10, 105X10
Superset
Over head Kettle Bell Ext: 25X15, 30X12, 35X10, 35X10, 40X10, 40X10

DB Curl: 35X12, 45X10, 50X10, 60X8, 60X8
Superset
V bar press Down: 80X12, stackX10, StackX10, StackX10

1 arm DB curl on Back Hyper Ext: 35X10, 35X10, 35X10, 35X8
Superset
Seated Machine press down: Stack X failure for 4 sets

21s with straight bar: 3 sets of 55lb
Superset
Reverse Grip Pull Downs: 75lbX10 for 3 sets

Once again this was a awesome workout, one hell of a pump! at one point I had to use my straps on DB curls because I couldn't hold on well. I enjoyed this workout. Busted my ass and was sweating it out as well.

Weight is climbing back up 220. Feeling leaner however and holding the strength,

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-03-17, 2:20 pm
Well this workout went very well. So well I had to take a pump pic!!!

Did some side, front shoulder rotations with 15lb to loosen up.

DB side Raise: ran the rack. 35X12, 40X12, 45X12, 50X12 after the 50, I dropped set to 40X8 then 30X8.

Smith machine press: 135X15, 185X12, 225X12, 245X10, 275X8

Bent over rear raise: 40X10, 45X10, 50X12, 50X12
Superset
Upright row: 75X12, 90X10, 105X10, 105X12 ( huft the last 2 out)

Machine shoulder press: 4 sets of 10-12
Triset
Machine side raise: 4 sets of 10-12
Triset
Reverse pec deck: 4 sets of 10-12

Hammer Strg press: 135X12, 225X12, 275X6
Superset
Hammer Strg Srugs: 225X failure ( I like these because of the angle of the machine)

This was a great workout. I really pushed myself while keeping it within limits of my elbow pain. Trying to get this to heal is a bitch but I must press on... No holdin me back!

Also got in some new Animal Suppies today to keep me going for the month. More protein and Flex.

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-06-17, 10:18 am
Back day has become one of my favorite days again. Really focusing on getting my form right and it had brought my DL way up.
We turned it into a Pr deadlift party today.

Deads: 135X10, 225X10, 315X8, 405X2, 495X2, 515X3 ( damn it felt good to, I had more in the tank but the left hand was giving.)

Dead stop rows: 185X10, 225X10, 275X10, 275X10. (these have been a great addition, stop on floor, then row up to the lower stomach)

Wide grip pulldown: 4 sets of 8-10

Close grip with rotating grip pulldown: 3 sets of 10-12

Hammer Strg high row: 4 sets of 10
Superset
Hammer strg low row: 4 sets of 10

This was a great workout. I am so pleased with the deads and def looking forward to seeing what I can handle.. With a bit more work I think 550 is coming sooner than I thought! All my guys hit a Pr today....

Weight is back up to 221.4 and Sunday night got to 222.0 again

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-07-17, 9:39 am
The elbow felt good today. Didn't have to wrap it at all. Been doing some heat, alieve and Aspercreme a few times a day and its helping.

Bench: 135X10, 185X10, 225X10, 275X10, 305X5, 305X5, 305X7 (feeling like I need to make a change on bench, at a sticking point. May go up in weight and bring down the reps next week.

Flat DB: 105X10, 115X10, 120X10 (these were a nice change to the structure, wanted to focus on flat first this week then move to upper)

Incline Bar: 185X10, 225X10, 245X8, 245X6 (found failure at its finest, doing all flat took its toll here)

Incline DB: 100X8, 100X6, 100X6

Seated Cable Flye: 4 sets of 8-10

Flat DB Flye: 60lb for 3 sets of 10

This was a good workout, had a extra fella work in with me but that's ok. The last few workouts have been a bit full with folks wanting to jump in. Im a nice guy and don't mind the extra but at some point the focus has to remain back on myself. Some don't realize the effort we put in and end up hurting our workouts if the are not focused as well.

Weight went back down to 219 tonight, but that's ok. Strength is still growing and i'm staying with in my limits of offseason comfort yet leaner 220 than I have ever been. I call that a win!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-08-17, 11:01 am
Today wasn't so bad. The knee def wasn't its best and the hip is still an issue. I felt stiff but powered through it.

Squats: barX10, 135X10, 225X10, 275X6, 315X5, 365X3, 365X3, 365X5 ( I decided to cut down on the warm ups and did not do so many all out reps on the 3 plus. was a bit unsure of the weight today with my knee and all) I did go up from last week though.

Front Squat: 225X10, 275X4, 275X4, 275X4 ( I may have done more on last set but was aiming to stick around 4)

Hack Squat Machine: 135X10, 225X10, 275X8, 275X8 ( I haven't done these in a long time, nice change)

Leg ext: 100X10, 150X10, 200X10, 250X10 (last set was a drop set - drop to 200, drop to 150, drop to 100 all to failure)

Lying leg ext: 4 sets of 8-10 upwards of 180lbs on last set.
Superst
Standing calf Raise: 4 sets of 315 for 10-failure

Today was a strange day... I felt a bit down in size and unsure of myself. We had storm here the night before and I was up and down most of the night, my wife was sick and needed the rest so I slept in another room since I tend to snore I thought it might help her as well. My weight at the end of the day showed it. I dropped to 218.? so I know it did affect me in some way again. Ill push through, over come and be better next week!!!!

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-09-17, 12:18 pm
Had my boy Josh roll with me today. Been a while since I did a full workout with him and a arm workout with anyone. We killed it just as we always do.

Bar curls: 70 for 2 sets of warm up then 105X10 for 4 sets
Superset
V Bar press down: 2 warm up then 4 sets of full stack plus some hanging for 10

Bar hyper ext machine curls: 60X10, 70X10, 70X10, 70X10
Superset
Over head bent cable ext: stack X10 for all 4 sets

BD curls: 45X10, 50X10, 55X10
Superset
Seated tricep Press down: 3 sets to stack to failure

Standing Cable Hammer curls: 65X10 for 3 sets
Superset
Reverse Cable Pull down: 85X10 for 3 sets

The workout was great, nice pump not as much as the last few weeks but this week has all been a bit off. It happens so on to another day....
Back up to 220 lbs

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-10-17, 5:04 pm
warm ups: side raise/Bent raise/front raise for 10/10/10 about 2 or 3 sets.

Smith Machine Press: 135X15, 225X10, 245X8, 275X6

Side Riase: 34X10, 40X10, 45X10, 50X10
Superset:
upright rows: 90X10, 100X10, 100X10, 100X10

Behind Neck Bar Press: 95X10, 135X10, 155x10, 185X8

Bent raise: 3 sets of 10

Machine Side raise: 3 sets of 10-12
Superset
Rev Pec Deck: 3 sets of 10-12

Hammer Str Shoulder Press: 135X15, 225X10, 245X10, 275X8
Superset
Hammer Str Shrugs: 225X failure for 4 sets

DB Shrugs 110X 10 for 2 sets

Not to bad of a workout, was having to push myself today. This week has been a bruiser... But I got the blood flowing and did what I needed to do and then some. Happy about being chosen to be a head intern at the Cage....

1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-13-17, 12:27 pm
Yep wrote a check my ass couldn't cash, but that's ok. Still hit a rep PR.

Deads: 135X10, 225X10, 315x8, 405x3, 495x4 WANTED 7 BUT FELT SOME TIGHTNESS IN MY LOW BACK. 515X1 slow negative

Bent dead stop rows: 225X10, 225X10, 225X10, 225X10

High cable pulldown: 3 sets of 8-10
Superset
Rev pulldows: 3 sets of 8-10

Bent DB rows: 50X10, 55X10, 60X10
Superset
Close Grip pull down: 3 sets of 8-10

Hammer Str low row: 3 sets of 10

At this point I was honestly give the hell out. Had no more in the tank and going through the motions. I had a good workout, got the blood flowing and out. Could have been better but I still won the race for myself. This week beat the hell out of me so next week is gonna be better, we are within 20 days of the Arnold so its all out war form here out...


1/2 scoop apple fury and cup of coffee for pre
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

Nix0r
02-13-17, 12:28 pm
Yep wrote a check my ass couldn't cash, but that's ok. Still hit a rep PR.


Again with the ass cashing.

npcdusty
02-13-17, 1:45 pm
lol.....you know you like it...


Again with the ass cashing.

Nix0r
02-13-17, 2:44 pm
lol.....you know you like it...

I cannot tell a lie.

Appleton.Cory
02-13-17, 3:11 pm
I guess you need to make less withdrawals and more deposits... LMAO

npcdusty
02-14-17, 12:30 pm
LOL what a guy....


I cannot tell a lie.

npcdusty
02-14-17, 12:36 pm
Felt good today. Elbow felt good decided to up the bench to 4 sets with the plus at the 4th. It helped.

Bench: 135X15, 185X10, 225X10, 275X10, 305X5, 305X5, 305X5 305X7 ( glad I added the set in)

Incline: 225X10, 225X10, 225X10, 225X10

Incline DB: 100X8, 100X6, 100X6

Flat DB: 110X8, 110X8, 110X8

Seated Cable Flyes: 4 sets of 10-12 ( didn't record weights)

This was a great workout, took my time and got some great pressing done. Think Im ready to break the barrier a bit more as long as the elbow stays healthy.

Weight is still down to 218 but im getting leaner and stronger. Added in some carbs with some Ezekiel toast at morning and dinner, Feeling really good about where I am.


1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-15-17, 11:53 am
Well its leg day. 2 rounds of naproxen Sodium, 2 am and 3 pm for the knee. Not to bad but yep it still hurts. Hip still a pain but f it....its squat time!

Squat: 135X10, 185X10, 225X10, 285X6, 315X3, 365X3, 365X3, 365X7. Nice set, felt good. 7 was slow but all me and depth was good. My squat is in my head. Weight on my back just feels heavy but im working on getting into that place I don't think about it, one I get there ill be good for a bigger weight and lower rep.

Front Squat: 225X10, 275X6, 315X3. Another rep pr on 315....

Hack Squat: 135X10 for 4 sets. ( each rep was a down 1/2 up down full up) killer....

Lying leg curls: 4 sets of 10 ( last set was a drop set of 6, 4, 4)

Took a bit longer tonight on squats so the workout ran over some. Was a good workout, hit 2 extra reps on last squat set so im happy....

Weight dropped again to 217, adding in more calories tomorrow and up the water. don't rally care that im dropping just not in the plan. Strength is still moving up and im getting leaner.

1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-16-17, 2:33 pm
Still loving arm day... Went straight for the throat today!

BD Curls: did a few sets of warms up with single and dual arm. 40X10, 50X10, 55X10, 60X8
superset:
Kettle Bell overhead ext: few warm ups then 35X12, 40X12, 45X10, 45X12

Back Hyper ext barbell curls: 25 each sideX10, 30 each side X8, 30X8, 30X8
superset
PressDown v bar: stack X12, StackX12, StackX10, StackX10

21s: 65X21, 70X21, 75X21
Superset
Reverse Grip pulldown: 3 sets of 10 (forgot weight)

DB Hammer curls: 40X12, 45X12, 50X12
Superset:
Machine press down: stack X failure for each set


Awesome workout, hella pump, weights felt good, elbow felt good. Still loving arms for some reason.

Weight 219
1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-17-17, 2:16 pm
This ended up being a good workout, went in with guns blazing... even tough somewhere I forgot was the hell I was doing...

DB presses: 55X10, 70X10, 90X10, 105X10, 105X10, 105X8 ( these felt really good today)

Smith Press Front: 135X12, 225X10, 275X7 drop to 225X4

Seated rear Bar press: 135X12, 155X10, 185X10, 185X8 Drop to 135X failure.

Side DB Raise: 30X15, 40X12, 50X10
superset
Upright rows: 90X10, 95X10, 95X10

ok then things went haywire I got mixed up and did 1 set of front raise then back to side raise ( I lost my damn mind) realized it and went back to fronts.

Front DB raise: 35X10, 40X10, 45X10, 50X10

Standing shrug machine: 225X15, 315X10, 315X10, 315X10

And now as im typing I realize I did not one damn thing for rear delts...Seriously I lost my shit somehow...
oh well, I killed it and had a good time doing it. all smiles

1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-20-17, 9:11 am
in the risk of completely crasing my CNS, I decided to take it a bit easier on deads today only pulling up to 495 for 1 with pause holds and slow neg.... resting up for the ABC weekend.

Deads: 135X10, 225X10, 315X6, 405X1, 495X1(pause hold/slow neg) 495X1 (extreme pause hold at top/slow negative)

Pulldownwide: 4 sets of 8-10

close grip pulldown: 4 sets of 8-10

Barbell Bent dead stop rows: 135X10, 185X10, 185X10, 185X10

hammer closer grip row: 3 sets of 10
superset
Hammer low row: 3 sets of 10 (1 arm)

This was a good workout, we laughed and talked quite a bit during this one however but I needed it. My back has been wreaked from several weeks of all out heavy deads so it was nice to take a step back but that doesn't mean I didn't do it right.

weight is still hitting between 218-220, staying tight and bit leaner than expected. Loving the look and feel of it.

1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-21-17, 10:36 am
Todays workout went great! Hit the numbers and then some. Moving on up as needed.

Bench: 135X15, 185X12, 225X10, 275X8-10, 305X5, 305X5, 305X5, 305X8 ( got the 8th rep lil slow but got it)

Incline DB: 105X10, 115X10, 120X8

Flat DB: 110X10, 120X8, 120X8

Incline Bar: 225X8, 225X10 ( got set good), 225X9 ( gave it my all)

Pec Deck: 4 sets of 10-12

I didn't want to hit any Hammer machines today, feel like the bar and dumbbells are def a better workout for me right now.

219lbs

1/2 scoop apple fury and a zero monster ( trying to cut the coffee back this week.)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-22-17, 9:53 am
I wasn't sure how today would go, but man it went well.

Squat: bar to stretch, 135X10, 185X10, 225X10, 275X6, 315X3, 365X3, 365X3, 365X9 ( I got it... I wanted 8 and hit 9 all good deep reps, they last 4 felt really good and confident) also ran my belt a bit higher on my ribs, bracing felt better and just a tad wider stance today

Front Squat: 225X10, 275X6, 275X6 ( wanted to get a few more reps in today so I didn't go up after 275)

Lying leg curls: 4 sets of 8-10 (last sets was heavy 6 drop weight to 4 or 5 more)

Standing Calf raise machine: 4 sets of 315 to failure

We ended the workout here. I am still dealing with some hip mobility pain in the left hip and right knee so I got my squats in and decided to give the it a rest on other quad work. See how it feels next week.

still sitting at 219.4 and feel great about it. added in a bit more calories with another Ezekiel bread and still tightening up a bit.

1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-23-17, 11:33 am
Another awesome arm workout. I cut down the sets today and tried to really focus on the movement. Awesome pump through out the whole workout.

Cambered Bar Curls: 25sX15, 35sX12, 45sX10, 45sX10 ( these are lbs per side)
Superset
V Bar press down: 4 sets of 10-12 wasn't keeping track of weights

DB Curls: 40X12, 50X10, 50X10, 50X10
Superset
KettleBell Overhead 1 arm press: 35X12, 40X10, 45X10, 45X10 ( I really like the KBs, I can position myself better for full rang of motion with these)

1 arm back hyper ext curls: 35X12, 40X10, 40X10
Superset:
Seated machine press down: stack X failure, Stack X failure, Stack X failure

DB hammers: 50X12, 50X12, 50X12
Superset
Rope pressdown: 85X12, 85X10, 85X10

All done at this point, arms were pumped and began to just roll through the movements. Had to meet the family at 5 for dinner so I was good with the progress....

weight bumped up today to 221, feel a bit watery but that is ok. I don't mind, I normally see a spike like this before I flush out back down a few pounds.

1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-24-17, 1:05 pm
Had a great fast shoulder workout today. Had about a hr plus a few so I blasted through.

DB Press: 50X12, 70X10, 80X10, 105X10, 105X8, 105X8

Behind neck Bar Press: 135X12, 155X10, 165X8

Side raise: I ran the rack all to failure drop set 50/45/40/35/30 for 2 big sets

Bent DB raise: 50X10-12 for 3 sets
Superset
Bar upright row: 100X10-12 for 3 sets

Machine Shoulder press: 150 X 10 for 3 sets
Superset
Reverse Pec Deck: 165X10-12 for 3 sets

weight still setting 221.6 tonight

1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-27-17, 10:27 am
Last back workout till the Arnold. Don't want to drive 8hrs with a sore low back and then stand at the expo for 3 days.

Deads: 135X10, 225X10, 315X6, 405X6, 495X1, 405X6, 405X6 ( trying to heal the hip flexore still)

Wide pulldows: 4 sets of 8-10

Reverse Grip pulldown: 3 sets of 8-10

Dead stop Barbell rows: 185X10, 185X10, 185X10

Hammer seated close row: 3 sets of 110
Superset
Hammer Seated mid row: 3 sets of 10

This was a fast workout, needed to get in and out today. My son was out of school today and I try not to spend much time in the gym when any of my boys are with me. Got what I needed done and hit the road. Next week is Arnold Week!!!!!

weight hit a 222.6 this weekend and back down to 221.4 on Sunday. Missing no meals and hitting the water hard has def paid off.

1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
02-28-17, 12:08 pm
Chest is always a good one, well mostly...Decided after first set today it was time to go up.

Bench: 135X15, 185X12, 225X10, 275X3, 305X5, 310X5, 310X5, 310X8 (last rep needed just a tad on the lock out)

Incline Bar: 225X10, 225X10, 225X10

Flat DB: 110X10, 120X10, 130X7 ( these got heavy)

Low incline db: 105X10, 105X10, 105X10 ( these felt really good and got a nice squeeze from these)

Seated cable fly machine: 3 sets of 8-10

I had worked through this one. Had a few others jump in and out of the workout so it took a bit longer today and I was ready to go. Gonna have to put a stop to the jumping in at some point.

Well Arnold week is on us. Will be leaving town early thurs. morning. Excited to see everyone in Ohio!

Weight is sitting at 221.? feeling good and p seem to be a tad better. See how legs go. rain came in today and my knee is feeling it... Im old!
1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-01-17, 11:08 am
End of the Month. I knew going in to today it would be ruff. My knee was killing me all day, hip not so much. 2 naproxen in the AM and 3 pre workout. Rain and weather change got me, but I busted ass and did it anyway. Started the workout stiffer than a 4x6 post but managed to get moving and do the work.

Squats: 135X10, 185X10, 225X6, 275X3, 315X3, 365X3, 356X3, 365X4 (I normally do more on my last set for a plus but I saved the room for front squats) I used a wide grip on all sets too.

Front Squat: 225X10, 274X4, 315X4 (rep PR), 325X2 (pr) I am really loving fronts, easier on my joints, back and knees...

Machine hack squat. 135X10 for 4 sets. all reps were down, up half, down up full per rep.

Seated Leg curls: 4 sets of 8-10
superset
Standing Calf Raise: 4 sets to failure

Weight is sitting at 221.4
1/2 scoop apple fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-07-17, 11:52 am
And we are back! Another year in the books for the Cage. I didn't log anything on the end of my week last week due to being so busy getting ready for Ohio and we only trained a small bit while there. If you guys missed this years Cage, Holy hell did you miss the best yet! ill say more on that later but here is yesterdays training log.

Bench: 135X10, 185X10, 225X10, 275X10, 315X5, 315X5, 315X5 405X4 with sling shot band. ( just wanted to di something different on my plus this week, also jumped up 5 lbs on my sets)

Incline: 225X10, 225X10, 225X10, 225X10

Flat DB: 110X10, 120X8, 120X6 ( slow negative on the last set of 6)

Seated Machine Chest Flye: 4 sets of 10

I called it here. After leaving ohio at 5:30ish pm we had a long drive back to West Tn. It was sad to see the A banner come down at the end, when all the people go home, the things are put away, the Cage comes down and we walk away there is a feeling of disbelief. It goes so fast. We got home about 2 am and worked all day at the real job but training must go on. Good workout and much improved feeling even being so tired. Here is to another year!

Weight is sitting at 220.0
1/2 scoop watermelon fury and a zero monster ( trying the watermelon for a while...)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-08-17, 12:57 pm
Still not up to par from the trip to the Cage, not enough time to sleep and family and well work but had to bust ass tonight, dig deep into the soul and do this right again!

Squats: 135X10, 225X10, 275X6, 315X3, 365X3, 365X3, 365X5 405X4 (with small spot on chest at mid range on last rep)

Front Squat: 225X10, 275X4, 315X2 wanted to try going up, 366 - had to dump it on the way up felt to much in my bicep so I let it go for another day.

Machine hack Squat 1 and 1/2 reps each rep, 135X10, 185X10, 225X8

I called the workout at this point, I had ran over on time and just drained. I am happy with it though and pushed myself past a small comfort zone today.

weight 219.0

1/2 scoop watermelon fury and a zero monster ( trying the watermelon for a while...)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

Appleton.Cory
03-08-17, 1:37 pm
Still not up to par from the trip to the Cage, not enough time to sleep and family and well work but had to bust ass tonight, dig deep into the soul and do this right again!

Worth it.

npcdusty
03-09-17, 4:59 pm
Well getting sicker... still not rested but I got in arms. Honestly I may not log much because I don't remember much but here it goes.

DB Curls: 4 sets of 8-10
Super set
Rope press down: 4 sets of 10-12

Back ext bar curls: 4 sets of 10
Superset
Overhead kettle bell press: 4 sets of 8-10

21s with bar: 3 sets of 7/7/7
Superset
reverse grip pull down: 3 sets of 10-12

DB hammer curls: 3 sets of 10
Super set
Seated tricep press down: 3 sets of 10

Some of these were to failure but you get the general idea. Sorry so short and non informative, im honestly give out from last week, so today as I type this im taking a day off to rest. More logs next week I promise.....

weight back at 220


1/2 scoop watermelon fury and a zero monster ( trying the watermelon for a while...)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

Nix0r
03-10-17, 9:22 am
Honestly I may not log much because I don't remember much but here it goes.


Getting old will do that.

npcdusty
03-10-17, 3:41 pm
of you just wait and see... For real though Nashville mudder? you and me and some more?


Getting old will do that.

npcdusty
03-13-17, 12:19 pm
Well today was a nice Pr day on deads.... After dealing with the tiredness of traveling to ohio and back, a cold, meds a much needed day off etc. I had no idea how this would go. I also was on limited time so it had to be short and sweet. Oh how sweet it was.

Deads: 135x10, 225X10, 315X10( I did all these from rack start not from floor just to give my low back a chance to warm up with the reps first, it helped.) 405X1, 500X1, 525X1 and a very slow negative to squeeze the most out of it.

Pull downs: 4 sets of 8-10 wide grip

Reverse Grip pull down: 4 sets of 8-10

I had to break at this point, weekend with the family had to start so I count my blessings of another week and move into next week..... Thank you Lord for a awesome life!!!

Weight is still sitting at 220 comfortably.

Already missing the Cage and my Animal Family!!!

1/2 scoop watermelon fury and a zero monster ( trying the watermelon for a while...)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-14-17, 3:11 pm
There is nothing like a new week to start fresh, new goal and new power. Felt good today. No aches and pains, almost a strange feeling being rested and all. Cold still there but fuck it...time to work

Bench: 135X10, 185X10, 225X10, 275X10, 315X5, 315X5, 315X5, 315X6 took one more but needed help at lock out so I don't count... Felt damn good for the 4 set though!!!

Incline DB: 105X10, 105X10, 105X10, 105X10

Flat DB Bench: 115X7(elbow caught) 115X8, 115X8 these felt good and slow, nice full press and squeeze...

Pec deck: 3 sets of 8-10 no light shit here
superset
Seated Machine wide press: 3 sets of 8-10 to really squeeze the blood in....

This was a great full week back workout. I am really happy with the progress on bench, this no program "program" has been good for me. More of feeling than a set do it style... Making a few changes to my normal this week and we will see how it goes.

Have not weighed in since Saturday night, honestly don't care and forgot...

1/2 scoop watermelon fury and a zero monster ( trying the watermelon for a while...)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-15-17, 11:42 am
Was def looking forward to this one, knee felt good all day till end of day and hip is a tad better as well. Either way I was going to give it my best...

Squat: 135X10, 185X10, 225X8, 275X6, 315X1, 365X3, 365X3, 356X3, 365X5 or 6 not bad for a 4tthh set + rep. Squats are still a head game for me... Just gonna keep on the grind and mental focus.

Front Squat: 225X4, 275X2, 315X1 Went for the 365 again today but had to drop it again due to not being able to hold on. It is there just have to be able to hold it off my biceps.... Damn it!!!!!!

Press: 5 plateesX10, 6 plates X10, 7 plates X10 ( hip was not liking these so I decided to move on)

Lying ham curls: 170X10, 185X10, 200X6
Superset
Standing calf raises, 3 sets of 315 X failure.

Today my wife came in the gym again for the first time in a while. Im glad to see her there, she just needs to gain her self confidence a bit more. She is a tiny thing but tall and to me the most beautiful thing in this world. I think being back in the gym will boost her self confidence and help her feel better about herself. I know I believe in her and I hope she sees that. Guys love your woman to the fullest, they are the best thing that can ever happen to you!!!

Weight still hanging 219.0 I remembered to weigh tonight.

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-16-17, 12:16 pm
Gotta get my dates right, I keep logging a day early for some reason... Any way today was arms. Awesome workout, great pump and just all over felt good. Finally getting on the better side of this cold!

BD curls: 25s for warm up set no count, 35X12, 45X10, 55X10, 60X8
superset
Cable Pressdown: 70 for warm up no count, stackX12, stackX12, stack plus 10lb for 12, stack plus 25lb for 10

Camber Bar 21s: 25sX21, 35sX21, 35sX21 ( these fuckers are killer, def on the higher to mid range)
superset
Kettle Bell over head 1 arm press: 35X12, 40X12, 45X10

1 arm DB concentration curls on back hyper pad: 35X10, 40X10, 40X10
superset
Seated machine Pressdown: StackX10, stackX10, stackXfailure

Hammer DB Curls: 45X10, 45X10, 45x10
superset
Reverse Grip pulldown: 70X10, 70X10, 70X10

This was a great workout and I am so focused one the day. I am glad and happy to be where I am. Just looking to keep up the motivation and progress.

Weight 220lbs.

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-17-17, 10:32 am
This is the first shoulder workout since the week before the Cage. I wasn't able to hit them in Ohio and then got hit with the funk the week after so I was glad to get them in this week. Killer workout and was able to focus well and move some blood as needed.

warm up with 25lb db side raise, bent raise and front raise X 15 each to get moving

Front Bar Press: 95X15, 115X12, 135X12, 185X10, 205X8, 215X6 drop to 135 to failure

DB side raise: 35X12, 40X10, 45X10, 50X10
superset
Bar upright rows: 105X10, 105X10, 105X10, 105X10

DB press: 70X10, 100X10, 100X8, 100X6 ( got heavy no lie... also steal dealing with a bruised palm from last weeks deads in my left hand. may have to strap for tomorrows session)

DB bent raises: 45X10, 45X10, 45X10
superset
DB front raises: 45X10, 45X10, 45X10

Bar Shrugs: 225X?, 275X?, 275X? 275X? ( I went lighter on these to really feel the contraction. Def felt better and was able to really work the trap)

This was a great workout. Had a great pump, was in and out the door within about a hr. Ready for back day and a few days of rest. Going to a hot yoga class with the wife this weekend, hopefully it will help loosing me up and give me some mobility I am in much need for!!!! looking forward to the next shipment of Animal/Universal suppies to come in. Got some things to try out coming to add to the Arsenal.

weight 219.6...

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-20-17, 12:02 pm
Every day that I train, I train hard and heavy. Not many days do I leave much in the gym. I do begin to pull back as my workout ends. I always begin with the main lifts and finish with a bodybuilding type workout. It works for me! I kill myself in almost every workout, I sweat, I scream, grunt and cuss through the pain. Yesterday I went to the gym and did something new. I joined my beautiful wife in Hot Yoga, and it kicked my butt! I have a hard time tying my own shoes in the morning. I have back problems, knee problems etc. Pins in my shoulder and bicep tendon, so I know I need to focus on my flexibility, and yesterday taught me a lot. The freedom of the body is only limited by what we give it. I have no fluid to my movement. I learned more about myself in the short hr. I was there than I have in a long time. I think I shocked Em by telling her I wanted to go back. Now this is not something I look forward to yet, but I know I need it. The heat felt good to a point then I got to hot, my blood pressure went up and being bent over in the stretches did not help. I got a nasty headache but pushed through. Any one that thinks these classes are nothing, think again. It was somewhat of a relief to finish the class, I thought about giving up 10 min in! If you do not push yourself, you will never go anywhere. Life has no gas pedal to move you, you are your pusher. I needed this to help me better understand the body. I urge you to learn yourself and to help others learn. I want to thank my wife for inviting me to the class; it helped more than she knows... Now back to what I know best for the day!

npcdusty
03-20-17, 12:22 pm
Screw St. Patricks day, its fucking back day!!! I knew going into today that deads and well everything would be a bit of a challenge due to the left palm bruise and grip being weak. So I told myself to hit the weight I did last week on deads even if I need to use straps...


Deads: 135X10, 225X10, 315X6, 405X1, 500X1 ( it was nice and fast once I got my grip but I knew that all I could hold) 525X1 with straps and it was slow as hell with a slow negative

wide grip handled pull down: 4 sets of 8-10 (strapped) added weight on last set to stack

close grip pull down: 3 sets 0f 8-10 (ran these nice and slow for contractions)

1 arm Hammer row: 3plates X10, 4 platesX10, 5 plates X10 per arm

Underhand Hammer row: 2 platesX10, 2/25plates X10, 2/25 plates X10

This was a good Friday workout. Dealing with the hand has been a challenge but its getting better. The straps pulled a lot on the palm and wrist and it was a tad swollen from it so I knew it was time to stop. New shipment of Univeral/Animal came In today so looking forward to starting a few new things and some old favorites next week.... Heres to being better every day!!!!

weight is still sitting right around 220, I hit a 221 on Saturday...

whole scoop watermelon fury and a zero monster ( I needed the whole scoop today, take the mind of the hand....)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m. Animal Pak Powder mid morning.

npcdusty
03-21-17, 12:33 pm
Another great start to the week. Refreshed and ready to blow it out of the water. Palm still a pain but wrapped wrist tight enough to hid the pain.

Bench: 135X10, 185X10, 225X10, 275X3, 315X5, 320X5, 320X5, 405X4(Slingshot) drop to 315X4, drop to 225X8 ( killer last set!!!

Incline: 225X10, 235X8, 235X8, 235X8 ( decided to go up this week. will focus on moving up reps on this as well.

mid range db press: 105X8, 105X8, 105X8 ( the hand really became a issue on these so I had to take it down a notch.

Seated machine cable fly: 35X15, 47.5X10, 55X8-10 ( I really like these, good stretch and squeeze on these.

I spent a little time in between sets today talking with some friends and trying to let my palm ease up some so I ran a bit short on time. I got everything done I needed to and was happy with this workout. Glad to get a good start to the week.

I have added back in Sterol Complex and I am trying GH max for the first time.

Weight 220.6

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning.
Sterol Complex in AM
GH Max pre workout

npcdusty
03-22-17, 3:55 pm
ok, hip fucked, knee fucked but what do I do, I go all in or go home!!!

Squat: 135X10, 185X10, 225X6, 275X3, 315X3, 365X3, 370X3, 370X3 ( no 3 plus this week, once I got going hip got a bit looser so we will see)

Front Squat machine - 3platesX10, 4 plates X10, 5plX8, 6plX8, 7plX8, 8 plX8, 9plX6 ( these felt good on the machine today) no free bar fronts today

Lying leg curls: 4 sets of 8-10 4th set did stack for 6 then drop for 2 more reps
superset:
Standing calf raise: 4 sets of 315Xfailure

I had all I could do at this point. The hip and knee just need to recover, so well im just gonna do more recovery work.... all I can do. Still felt good and moved the weight nice and easy today...

weight 219.6 ( I lost a pound from sweating my ass off at the gym I think)

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning.
Sterol Complex in AM
GH Max pre workout

Pete Rubish
03-22-17, 7:15 pm
My hip has been jacked up too, but what has helped the most is tying a band to the squat rack and then standing inside of it while squatting down and holding it there. The band will act as a counterbalance and allow you to really get a good stretch in. Work on glute activation drills too like lying clams and glute bridges. Get the glutes firing properly, then stretch the hips out a ton, and your knee pain will dissipate. I'm betting whatever side the hip/knee issues are on is the side that the glute is firing nearly half as much as the other side.

npcdusty
03-23-17, 2:25 pm
Thanks Pete, ill try that out. I have been doing some research on some band work for it and that def runs with the same to what I was looking into. Also trying some yoga to loosen me up some. Damn class about killed me. I appreciate the advice brotha!


My hip has been jacked up too, but what has helped the most is tying a band to the squat rack and then standing inside of it while squatting down and holding it there. The band will act as a counterbalance and allow you to really get a good stretch in. Work on glute activation drills too like lying clams and glute bridges. Get the glutes firing properly, then stretch the hips out a ton, and your knee pain will dissipate. I'm betting whatever side the hip/knee issues are on is the side that the glute is firing nearly half as much as the other side.

npcdusty
03-23-17, 2:34 pm
Another killer arm workout, pump from hell. I literally felt like my skin was going to split. I love that feeling....

Cable curls: 4 sets of 10-12
superset
vbar pressdown: 4 sets of 10-12

BD curls: 4 sets: 40X12, 45X12, 50X10, 50X10
superset
Machine seated pressdown: stackX12 for 4 sets

Bar curls on hyper ext pad: 3 sets of 65lbs for 10, 10, 8
superset
kettle bell overhead ext: 35X12, 40X10, 40X10

21s: 65lbs for 3 sets of 7/7/7
superset
Rev bar pulldown: 3 sets of 10-12

Killed this workout. The hand is still hurting but I managed to use straps and move around it to get it done. Had the wife exray it and nothing it cracked or chipped so its just a bad palm bruise. Just a pain in the ass... Diet and training is going well and I really cant complain. Looking to kick it up another knotch soon before a vacation in May....

weight hit back to 221.6 today....

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

Pete Rubish
03-23-17, 5:22 pm
Thanks Pete, ill try that out. I have been doing some research on some band work for it and that def runs with the same to what I was looking into. Also trying some yoga to loosen me up some. Damn class about killed me. I appreciate the advice brotha!
Yoga is pretty brutal, but it will definitely help. I've tried it before and it kicks my butt every time!

npcdusty
03-24-17, 3:33 pm
screwed up my dates again. So Thursday Shoulders, suck ass..... I don't know what happened here but I was just off.. bad day, bad workout whatever. Moved weight, pushed blood, left gym.

Standing Press, 90X10, 135X10, 155X8, 183X3, 225X3 ( on the 185 before the 1st rep I got bad dizzy and felt weak, the dizziness went away but the weakness held on.

Seated Smith Press: 135X15, 155X15, 185X10, 225X10, 245X8, 275X6

Side raises: 35X12, 45X12, 50X12, 55X10

Incline smith machine raise: 4 sets of 10-12 ( these are new to me so I wanted to try them. I like it, lay facing the bench on incline and raise up to face.
Superset
Rope High Pulls: 4 sets of 10-12

Machine Shoulder press: 3 sets of 10-15
triset
Machine side raiseL 3 sets of 10-12
triset
Reverse Pec deck: 3 sets of 10-12

No comments here, this one sucked. Could not get my head right. Move on to another day.... Also everything hurts....

weight 221.6

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
03-27-17, 10:02 pm
no back workout to post from fridy because well, it fucking sucked. worked up to 500 on my deads and due tot he hand I couldn't grip it.. backed off and did some rep sets with 315, tried to do some pulls on the cable and it was just not happening... ended it....

Monday: Chest
Bench: 135X10, 185X10, 225X10, 275X5, 320X5, 320X5, 320X5, 320X5

incline: 225X10, 235X10, 235X8

Hammer Strg flat: 225X12, 315X10, 315X110, 315X10

Hammer Stg incline, 225X10, 275X10, 275X10

Cable Cross over: 30X10, 30X10, 30X10 ( really squeezed these)

Changed up a bit today to help the hand rest some, also was off work today with my boy for spring break. Missed 1 meal and water a bit light. Felt good still and was able to hit the bench as I planned. Hand is still hurting but well, on we go!


1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

Jay Nera
03-28-17, 1:21 am
Yoga is pretty brutal, but it will definitely help. I've tried it before and it kicks my butt every time!

I'd like to see some pictures of you doing yoga.

npcdusty
03-28-17, 10:17 pm
if Kelly is anything like my wife there are prob some pictures... My wife was trying her best to get to her phone. At one point she asked, are you ok? I said no, no im not ok, im far from ok....


I'd like to see some pictures of you doing yoga.

npcdusty
03-28-17, 10:21 pm
today normally would be legs but I decided to dedicate the day to my son on spring break. He wanted to play and asked to go to 5 below store and a milk shake. I have a extra day this week to train so I decided to just enjoy today and push my workouts back. we had a great day. all meals got eaten, water drank, and supplements in. Another great day on planet earth. I did miss the gym today I will say that. I need a kick though. the past week has been a down time so need a good kick in the ass.... Here is to a better day tomorrow in the gym and back to work.

npcdusty
03-30-17, 11:00 am
since I put legs back a day I went in and hit them today. Thinking today would not go so well and really had no idea as to what I was really going to do because of a short workout time I just went in really to squat and move some blood.

Squats: barX10, 135X10, 225X8, 275X5, 315X1, 370X3, 375X3, 380X3 ( I was surprised at how easy these were for the week. I normally don't go up on my sets but it just flowed right so I went with it.)

Front Squat: 225X6, 275X4, 315X4 ( felt good on strong on these, ran out of time so I had to call it for today)

Hip seemed to be a bit better today, trying to focus on squeezing my glutes for activation as well. Knees not to bad. I started using some muscle rub on them at start, keep them warm during the workout as well. On to another day. Was nice to just get in squat and go without the extras...

Weight has dropped a few pounds the last few days, seem to have dropped a bit of water. 218.6

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
03-31-17, 12:54 pm
This was def a better shoulder day than last week!

Bar Press: 95X15, 135X12, 155X10, 185X8, 205X6, 225X4 ( ran these nice and slow, good deep press)

DB Side raise: 30X15, 40X12, 50X10, 60X10

Upright rows: 95X10, 135X10, 135X10, 135X10

Behind the neck Smith Press: 135X10, 185X10, 205X6, 225X4, 245X3

Bent DB Raises: 35X15, 45X10, 50X10
superset
Front DB Raise: 35X15, 45X10, 50X10

Machine Press: 3 sets of 10-12 ( slow and strict press)
superset
Machine side raise: 3 sets of 10-12 (facing away from pad)

good workout, I tried to do some db press but the hand is just not letting me so I moved over tot he smith. All in all much better than last week. More focused and got it done!

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-03-17, 11:10 am
I knew going into this one I needed to back off a bit on deads due to my hand issues so I only went up to a 455 for singles today and then ran some sumo.

deads: 135X10, 135X10, 225X10, 315X6, 365X3, 405X5, 465X1, 465X1, 465X1

Sumo, 135X10, 225X10, 315X6, 365X3, 365X3, 365X3, 365X10

straight bar Pulldowns with handle grip: 3 sets of 8-10 ( still using straps to help with grip)
superset
Rope straight arm pulldows: 3 sets 0f 10-15

Close grip pulldowns: 3 sets of 8-10 ( facing away from machine with no knee pad support.)

Bent Bar Rows: 135X12, 225X10, 275X8 ( over hand grip with straps)

This got me where I wanted to be today. Much better workout than last week and since the wife was done with her workout I decided to call it and take her out for Dinner!

Good week this week, no complaints just ready for the hand to stop hurting!!!

Weight is still lower, sitting around 216-217

1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-03-17, 11:19 am
Played catch up today since I was a day off this week. Went in with the wife while she did legs and got Arms in for the week.

DB curls: 30X10single arms then 10 both arms, 40X10 same way, 45X10, 50X10
Superset
Kettle Bell 1 arm ext: 30X15, 35X10, 40X10, 40X10

21s straight bar: 65X7/7/7, 70X/7/7/7 70X7/7/7
superset
seated machine press down: stack X12, stackX12, stackX12

db curls on back hyper pad: 35X10, 35X10, 35X10
superset
Vbar pressdown: 3 sets of 8-10

Due to the hand I was about spent here. I had to use my straps on just about every exercise to save my grip. Not wanting to push it to much I decided this was enough. Had a good pump and a good workout... on to next week!

Weight 217.6


1/2 scoop watermelon fury and a zero monster
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-04-17, 2:46 pm
Felt pretty good going into today. Knew the hand is still a "pressing" issue but what the hell ya gonna do right...

Bench: barX10, 135X10, 185X10, 225X10, 275X10, 320X5, 320X5, 325X5, 405X3 banded, drop 315X2, 225Xfailure (will move up to sets of 325 next week!)

Incline Bench: 225X10 for 3 sets. Shit got heavy fast today

Mid range DB press: 105X8, 105X6, 105X6 failed on 6....Give the F out....

Seated Cable fly/Press: 3 sets of 10-15 really trying to stretch and squeeze on these.

DONE! trying to play it safe and not murder my hand. Its getting some better so just keep pressing along!

Good workout though...

Weight still sitting around 217.


1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-05-17, 12:40 pm
Yes sir, leg day once again. Had a bit more time today to hit some accessories at the end. One good workout here...


Squat: 135X10, 185X10, 225X10, 275X6, 315X1, 370X3, 370X3, 385X3 ( these went super smooth today....)

Front Squat: 225X6, 275X4, 315X1, and finally 365X1 and it went fairly easy....I have missed this 3 times already by having it roll on me but not this time!!!!

Hack Squat: 135X10 with 1/2 up full up, 185X10, 225X10 (set 2 and 3 were just full reps)
superset
seated calf raise 3 sets of 10-15

Lying leg curls: 170X10, 185X6, 185X6
superset
Seated leg curls: 135X10 for each set (this super set burned.....)

And done for the day... Man I was so fn happy about the 365 front squat. Progression is always a nice thing to see....

still sitting around 217

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

MRmichael.hooker
04-05-17, 1:02 pm
Front Squat: 225X6, 275X4, 315X1, and finally 365X1 and it went fairly easy....I have missed this 3 times already by having it roll on me but not this time!!!!

And done for the day... Man I was so fn happy about the 365 front squat. Progression is always a nice thing to see....

Nice job man, it's always freaking awesome when you FINALLY hit that one big one that's been beating ya.


1/2 scoop watermelon fury and a zero rockstar.

Do you ever drink the white zero monster? I bet that'd be good with the watermelon

npcdusty
04-05-17, 1:31 pm
Nice job man, it's always freaking awesome when you FINALLY hit that one big one that's been beating ya.



Do you ever drink the white zero monster? I bet that'd be good with the watermelon

yes I change from day to day on flavors. I really like the watermelon and blueberry rockstars. the white monster is good to. Always the zeros, way to many sugars in the originals for me. I normally just throw the scoop in the ol pie hole and wash it sown quickly with what ever flav I got for the day. Does the trick that's for sure....

MRmichael.hooker
04-05-17, 2:48 pm
yes I change from day to day on flavors. I really like the watermelon and blueberry rockstars. the white monster is good to. Always the zeros, way to many sugars in the originals for me. I normally just throw the scoop in the ol pie hole and wash it sown quickly with what ever flav I got for the day. Does the trick that's for sure....

Yeah I can't do the full flavor ones anymore even if I wanted to (if I'm going to have 70g + sugar/empty carbs, I can find much better ways haha). Rockstar has been putting out some good flavors as of late, so I like those too.

I used to do that with Rage all the time, especially the og orange flavor. But I actually drink the fury in water. I like the sour taste to it

npcdusty
04-06-17, 12:36 pm
Man I have to write this one down as one of the best arm worouts in a long time... Damn the pump was skin splitting.

Bar Curls:60X15, 90X10, 105X10, 105X10
Superset
V Bar Press downs: 4 sets of 10-15 ( cant remember the weights on the stack)

DB Curls: 40X12, 50X10, 55X10
Superset
Reverse Grip Pull down: 3 sets of 10-12 ( really focused on the squeeze here)

1 arm high cable curls on lat pulldown: 20X10, 25X10, 30X10, 35X10 ( these are new and wow I loved them)
Superset
rope overhead ext: 4 sets of 8-10 (really stretched these back)

Rope Hammer curls: 55X10, 80X10, 95X10
Superset
1 Arm Kettle Bell Ext: 35X10, 40X10, 40X10

Machine Preacher Curl: I think I used 60lbs and did 3 sets of 30 reps just to push the blood in and boy this felt good.
Superset
Machine Tricep Pressdown: same thing I used 160 for 3 sets of 30 and loved it.


This was def one of the all time arm workouts. Pump for days..... can use more of these...

Weight 218.? feeling good!

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-07-17, 1:05 pm
Thursday: Got my date messed up again...

Bar Press: 95X15, the saw some bands so thought why not, 25+Purple bandsX12, 35 and bandsX10, 45 and bandsX10, 45+bands X10 ( man I am in love with these..... Def will be doing more of these from now on.

DB side raises: 30X15, 40X12, 50X10
supersite
DB Shrugs: 105X12, 115X10, 115X10

Bent DB rows: 35X12. 445X12, 50X10
superset
Upright rows: 105X10, 105X10, 105X10

Seated Machine press: 3 sets of 10-12
superset
Seated machine side raises: 3 sets of 10-12

DB Front raises: 35X10, 35X10, 35X10
superset
Machine reverse pec deck: 3 sets of 10-12

Great workout today. Felt good, use my straps on what my grip could not hold well. Hands is feeling better but still a issue. Good pump and sweated my ass off. Will def be doing the banded presses again.

217.6 lbs

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-07-17, 4:56 pm
getting back to normal... Hand feeling a bit better so the deads are climbing back up. I wrappe dit today around my wrist with medical strap. feels better this way.

Deads, 135X10, 225X10, 315X6, 405X1, 455X1, 475X1, 500X2 Felt much faster today...

close grip pulldown: 4 sets of 10-12

Wide grip hangle pulldown: 3 sets of 10 (no knee pad)

Hyper ext: no weight. 3 sets of 10 with 3 pause stops on negative
superset
1 arm machine row: 3 sets of 10


This was a quick workout but I was able to get my deads in and some accessories like I needed. Straight and to the point. Good blood flow and hand held up pretty well. Will add more in next week.

217.6lbs


1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-10-17, 8:15 pm
good start of the week. Decided to keep the 325 to start the sets hit my expected so will go up next week.

Bench: 135X10,185X10,225X8, 275X6,325X5,325X5,325X5,325X5.Speed was good on all sets....Hand getting better as well.

Incline DB, 100X10,105X10, 105X10

Machine cable fly: 3 set of10-15 ( slow and focused on the stretch and squeeze on these)

Wide hammer press: 315X10,315X10,315X10( I don't like using the machines but wanted to add this in for today)

Incline hammer press: 225X10, 225X10, 225X10

Machine pullovers: 135X10, 135X10, 135X10 ( threw these in for shits and giggles, got a good stretch from them)

Over all good workout feeling good with the bench progress..... Hell of a way to start the week!!!

weight back up over weekend to 222 down to 218 last night.

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-11-17, 3:04 pm
Over the past few years I began a new learning process of understanding my lifts and the process of. I had decided a few months back to take a step back and evaluate my lifts. Relearning everything I had been doing from the ground up. Mostly on my squat and deadlift. Bench has always been a natural progression for me but squats and deadlifts have been something of a hurdle and I needed to find a better way for me. Changing my stance, breathing, mental focus has all been a study. learning each method and finding the one that works for me. I have been plagued with issues from my low back and right knee for years. So I have trained around the pain and injuries to my best ability. Learning the ins and outs of myself, what I can and cant tolerate. Never a can or cant do. Squatting and deadlifts take a lot of focus for me, some days I train angry, trying to win a battle with the weight and other days I try to flow with the weight and move with it. It really just depends on the day for me. Now im not even close to the strongest guy in the gym but I train for my strong. My focus is on me, not the other guy, not the past me or the future me. Its on today. Now I do my days based off the last work out trying to match or beat it but no day is ever the same. im a taller guy but that's no excuse, don't feed me the im tall crap, its just more room to add to the foundation. Find your groove and move on that. Now I don't train every lift to all out failure. I have a plan in my head that I follow per lift and exercise. I do all my main lifts as needed and then everything else follows. Im so pleased with my progression over the past few months. I have over come some big hurdles I had set out to accomplished and now I am ready to focus on new goals. Hopefully this December I can do a full meet and hit the numbers I had set out to originally last year with ease. I have seen so many coming up lately doing things dangerously wrong and I hope they are paying attention. Learn to move slower, learn proper form, methods and take a step back. Don't move the weight to just move it. Control the weight and be in charge of it. Set short term goals that move you closer to the long term goals in the future. The weight game is a long haul, if your short term it then your going to get just that, a short term as a lifter! Looking forward to new short term goals!!!

npcdusty
04-12-17, 12:22 pm
Was so looking forward to this workout and then got o the gym and fuck I have lost a knee sleeve...SHIT!!!!! Well move on decided to squat in wraps for the first time since Aug and well I went up but this was not the plan... lol

Squat: 135X10, 225X10, 285X3, 315X2, 370X3, 375X3, 385X6, 405X4 ( honestly this was the best I have felt on squats in a while. Mind was right, back was right and knee held its own)

Fronts: 225X6, 275X2, 275X2, 274X2 ( backed off this week on fronts just to save the knee some)

Lying leg curls: 3 sets of 10-12 ( last set was a heavy failure)
superset
Standing Calf Raise: 3 sets of 10-12 with 315

I ran over a bit squatting making sure my wraps were good so I didn't do as much volume toady. Awesome workout and I know to move up on my squats next week again. Feeling good about it!

Weight still sitting at 217.6, this is def a comfortable base for me now.

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-13-17, 2:50 pm
This one went well. Not the best workout and little less pump than usual but I got it in, moved the blood and done!

DB curls: 30 X20, 40X12, 50X12, 55X10
Superset
V Bar pressdown: 4 sets of 10-15 ( firat set did 15, then all 10-12 on rest.

21s: 75X3 sets of 7/7/7
Superset
Rev grip pull down 3 sets of 10-12

Single arm DB concentration curl on Hyper pad: 34X10, 40X10, 40X10
Superset
1 arm over head ext with kettle Bell: 35X12, 40X10, 40X10

DB hammer curls: 40X12, 50X12, 55X12, 70X10

Machine preacher curl: 3 sets of 25-30
Superset
Machine Tricep Dip: 3 sets of 25-30

Last superset was a blood push, I like doing these at the end to really push that ;ast bit in.

Weight jumped back up to 219.8, felt a bit watery today as well.
1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

MRmichael.hooker
04-13-17, 2:53 pm
How was the hand training arms?

npcdusty
04-13-17, 4:07 pm
getting better by the day, I notice less each week. Still using the straps as needed but def better. Fn bruise palm isn't anything to play with!!!

npcdusty
04-14-17, 1:48 pm
Was not to excited about training today, just tired but I went and it ended up being a good one, even though I left the office late.

Seated Bar press + bands: barX15, All sets with purple band - 95X10, 115X10, 135X10, 145X10 ( I love doing these with the band at the bottom!)

Side Raises: 35X12, 45X10, 50X10, 55X10 ( really focused on the squeeze if these at the top and bottom)

Standing bar press front and back: 70X10/10, 75X10/10, 75X10/10 ( I used the shorter curl bar for these, doing a front then rear in one rep fashion)

Bar Front Raises on incline bench: 45X10, 50X10, 50X10, 50X10

Bent over raises: 35X12, 40X10, 40X10
superset
Side machine raise: 3 sets of 10 ( facing away from pad)

This was a great workout in the end. Im glad I was abel to get in, focus and move through it well. The had is still not healed, having to use my straps with the dumbbell raises but it will get there.

Weight 219.8.....

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex in AM
GH Max pre workout

npcdusty
04-17-17, 2:32 pm
Tired just tired but I pushed through and got it done.

Deads: 135X10, 225X10, 315X6, 405X3, 500X1, 500X1, 500X1

Sumo: 315X6, 375X3, 405X3, 405X3

Wide Grip pulldown: 3 sets of 8-10
superset
Hyper Ext with 3 pause on neg: 3 sets of 10

Close grip: 3 sets of 8-10 (no knee pads)

Barbell Rows: 135 for 3 sets of 10-12 ( good slow stretch and Squeeze)
superset
Purple band straight arm pull back ( relay focused on the lock out)

Not to shabby of a workout, I was just tired today. Was ready to get home from a long day at work. So ill take this one for today. On to a better week and moving forward!

weight still back up to 221

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Finished the complex for now ( back on after week off)
GH Max pre workout

npcdusty
04-17-17, 2:38 pm
So the Wife needed to go into the gym today so I decided to go in and dick around. Well shit if it didn't make me sore as hell.

Adductor machine: 3 sets of 10

Abductor machine: 3 sets of 10

1 legged Seated leg curls: 3 sets of 10-12

Seated calf raises: 3 sets of failure

Just before we left my wife asked me to teach her the deadlift. Well sure!!!! I explained to her the chemicals of the movement and the reason for stance, breathing ect. with no expectations I started her off with 65lbs, by the time we were done she pulled a easy 135lb beltless with just a bit of break in her form. So she is going to use that as a base line and work on correcting her break. I am very proud of her!!!!! Excited to she her taking a liking to a power lift.

npcdusty
04-18-17, 1:29 pm
I had it in my head today to go up but wasn't sure how many sets I would go up for. Started out strong so new at least 3 full sets up...

Bench: 135X10, 185X10, 225X10, 275X6, 315X1 paused. 325X5, 330X5, 330X5, 330X5 ( small bump on 5th rep at lock out) Bench is really feeling good. I was having a bit of setup issue today getting tight but all ion all good sets.

Incline: 135X10, 185X10, 225X10, 235X6, 235X6 ( tried to get in a bit more volume on these today by starting out lighter)

DB bench: 105X10, 105X10, 105X10 (started to feel a bit in the hand on these but its def getting better)

Seated Cable Flye: 3 sets of 10-12 ( really focused on the squeeze today to push the blood in)

Working my way back into a few more exercises and sets now that the hand is feeling better. Will add a bit more in next week. Great workout, pleased with bench!

Weight back to my normal 219...

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-19-17, 3:30 pm
UGHHHHHHH, fucking knee pain!!! IM not going to give in, I just have to adapt. So I adapted.

Squat: barX10, 135X10, 225X8, 275X6, 315X1, 365X1, 385X1, 385X1, 385X1, 385X1 ( just did singles today due to the pain)

Front Squat: 135X10, 225X10, 275X4, 315X2 ( stopped here)

Hamstring curls: 3 sets of 8-10 with a drop set on last set to really squeeze out the last bit.

This was a good slow workout. My knees are just killing me, tendonitis is a real biatch!!! Heat pad and aspermcreme is my best friends!!!

Weight 219.0

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-20-17, 3:38 pm
Wrong fn date again on legs.. Today bad ass Arm workout again.

Bar Curls: 50X20, 80X10, 105X10, 105X10105X10
Superset
V bar press down: 4 sets of 20-10

Db Curls: 40X10, 50X10, 60X10, 70X6
Superset
Machine press Down: 224X10-12 at 4 sets

Lat pull down 1 arm curl: 3 sets of 10
Superset
Overhead kettle bell press: 35X12, 40X10, 40X10

Machine Preacher Curl: 3 sets of 15-25
Superset
Machine tricep ext: 3 sets 0f 20-30

Bar rev wrist curls: 2 sets of 10
Superset
Rev Bar curls: 2 sets of 10


This workout killed it. Pump from Hell lie my skin was gonna split.... Another one for the books.

Weight dead on 219.00!!!!!!!!!!!!!!!!!!!!

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-21-17, 4:33 pm
for the sake of the date, I smoked shoulders... lame joke I know.

Bar press: barX10, 95X10, 95+purple bandX10, 120 bandsX10, 145 bands X10, 155 bandsX8

Side Raise: 30X10, 40X10, 50X10, 60X10

Seated Bar press front and back alternate: 95X10/10, 95X10/10, 95X10/10

Bent Rear DB raise: 35X10, 40X10, 50X10
Superset
DB Shrug: 120X10, 130X10, 130X10

Machine Press: 3 sets of 10-15
Superset
Machine Side Raise: 3 sets of 10 Facing away from pad

This ended up being a great workout. I think maybe next week ill add back in DB press, hand is feeling a bit better. Moved the blood in today and had a great pump.

Weight still 219 ish

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-21-17, 4:40 pm
Went in early today so I can get home after work earlier. Needs some time with the fam.

Deads: 135X10, 225X10, 315X6, 405X3, 500X2, 500X1 ( hand still not quite where I need it to be so I decided to drop back down

Deads (swapped hands for under hand to right, over left): 315X6, 315X6, 316X6 ( did these at a dead stop and really focused on the start form)(

Close grip pull downs, no knee pad: 3 sets of 10-12 ( rotating handle grip, awesome piece of equipment)
Superset
Hyper ext: 3 sets of 10 with pause on negatives

Wide grip pull down: 3 sets of 8-10
Superset
Straight arm bar pulldown: 3 sets of 10 ( these really stretch and squeeze well, only used 50lbs)

Hammer low row: 225X10
Superset
Hammer pullovers: 135X10 (hella stretch here)

219 lbs

Sweated my ass of today. Got some good from work in on deads dropping the weight. Sometimes it is nice to step back and relearn your form in order to move up!!!!

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-25-17, 4:48 pm
Tired of fighting for a bench on Mondays, so today is now leg day and I bench Tuesday!

Squat: barX10, 135X10, 225X8, 315X1, 365X1, 405X3, 405X3, 405X3, 425X1 just to see speed. (all 405 sets in wraps today)

Front Squat: 225X6, 315X4, 335X2 ( all in sleeves)

Lying Ham curls: 34 sets of 8-10

I took my time with squatting, felt good today, knee only hurt when taking off wraps. Def enjoy being back in them but will not do every week. Going to be using this for mostly mental prep for the weights.

Weight has dropped to 218 ish this week. A bit leaner looking that I had been.

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-27-17, 12:37 pm
Got behind and forgot to log my workout from Tuesday. Took the day off Weds for some family dentist visits and yard work....Fun!

Bench: barX10, 135X10, 225X10, 275X10, 315X1, 2325X5, 325X5, 330X5, 330X5, 330X3 (I realized after the 2nd set of 325 I was supposed to use 330, so I gave it my best for 3 sets after)

Incline: 135X10, 225X10, 235X8, 245X4, 245X4 (decided to go heavier and slower reps on these today)

Smith Machine Floor Press: 225X10, 275X10, 295X8, 295X8 (hadn't donr floor presses in a while and no spot so I decided to do them on the smith today)

Machine Cable Flye: 4 sets of 8-10 (nice slow press and stretch on these to really focus on the blood flow.)

This ended my workout for today. I had some kind of muscle cramp in my back today while at work and it would not loosen up much. Almost a sharp knife pain in my back ribs, so I got what I needed to get done and split.

Weight is down to 216, not sure how the hell that happened but ill take it for now.


1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
04-28-17, 3:51 pm
Had just enough time today to ge tin a good blood pumping workout. Had to be in and out in 45 min.

Seated Bar Press: barX10, 95X10, 135X10, 155X10, 185X10, 205X8 ( haven't hit these in a while without bands)

Side DB Raise: 35X12, 45X10, 55X10, 65X10

Machine Press: 170X10, 180X10, 190X10
Superset
Machine side raise 3 sets of 10

Bent Rear DB raise: 45X10, 50X10, 50X10

This was all I had time for, however I felt good with the workout and had a good pump going today

Back is still a little tight from Tuesdays issue but not a bother at this point.

Weight 217.0 on the dot.

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
05-01-17, 4:15 pm
Got in a good one today, had it mind to make usre I wored up to 500 for several sets.

Deads: 135X10, 225X10, 315X6, 405X1, 500X1, 500X1, 500x1 ( these went up fairly fast)

Sumo Dead: 225X10, 315X5, 405X5, 405X5

Wide Pull downs: 3 sets of 8-10

Close grip pulldown: 3 sets of 8-10 Facing away from pads
Superset
hyperextensions: 3 sets of 10-15

Smith Machine overhand rows: 135X10, 225X10, 275X8

Called it here for the day, had to get home to the wife not feeling well.

weight 218

1/2 scoop watermelon fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
05-01-17, 4:38 pm
Had to get in Arms since I missed weds...

DB curls: 35X10, 45X10, 50X10, 60X10
Superset
VBar press down: 3 sets of 10-12

Bar Curls(drag curls to mid height) 45X12, 55X10, 55X10
Superset
Lying DB Nose Breakers: 30X10, 35X10, 35X10

Bar curls on hyper ext pad: 50X10, 55X10, 60X10
Superset
kettle bell overhead ext: 40X10, 40X10, 40X10

Great workout, great pump and done...

218.8 lbs

1/2 scoop green apple fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.
GH Max pre workout

npcdusty
05-02-17, 4:08 pm
Another successful leg day, but my knees are starting to get the best of me. I think its about time for a ease for my tendon sake. The day after comfort is just not there anymore and my knees are killing me... Oh well the joys of tendonitis...

Squats: baarX10, 135X10, 225X10, 315X1, 365X1, 405X3, 405X3, 415X3 ( all sets after 315 done in wraps)

Front Squat: 225X6, 275X4, 315X3

Reverse Machine squat: 225X10, 315X10 ( slow and hard squeeze at top)

Lying leg curls: 170X3, 170X3, 170X3

At the end I was just give out. Knees took so much of a beating I was ready to head on out...

217.8

This past week something just feels off, don't know if im just run down or what, ready for vacation on the 19th that's for sure!


1/2 scoop green apple fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-04-17, 10:53 am
ok, im in some kind of slump.... Don't know what the hell is gogin on but its mentally and physically killing me. I hit my numbers today but no drive, no focus and all out just wanted to quit before i even started.

Bench: barX10, 135X10, 225X10, 275X6, 315X5, 330X5, 330X5, 330X5 (I think I slept between each set I was moving so slow.)

Incline BD: 90X10, 105X10, 105X10, 110X9

Hammer incline: 225X10, 315X10, 315X10

At this point I was just done. Didn't feel like doing what I did but I got through it. On to another day.....

1/2 scoop green apple fury and a zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-04-17, 2:02 pm
I decided not to take a pre workout today to give my body a rest. Still in this weird funk, no drive or focus but still getting it done for now.

Warmup: Bar curl 50X20 and Bar pressdown 60 for a set of 20

21s: 60X7/7/7, 60X7/7/7, 65X7/7/7, 65X7/7/7
Superset
Cable Pressdown: 4 sets of 10-12

DB Curls: 35X10, 45X10, 50X10
Superset
incline DB ext: 30X10, 30X10, 30X10

Rope Hammer Curls: 55X12, 55X12, 55X12
Superset
Reverse Cable puldown: 3 sets of 10-12

Today felt a little better than tueday but something still just isn't right. Appetite is down as well and Im just fn tired all day long. Not sure if im getting sick or just in a rut. Just need to break it.

Just a zero rockstar today
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-08-17, 3:34 pm
OK so I decided to take a few days off, from everything! Im hoping I just needed a break. Need to build up some momentum and get rolling again. I haven't had a real break in a while.

Headed back to the gym today though!

npcdusty
05-09-17, 2:03 pm
I have been doing legs on Mondays but I had a meeting this afternoon so I had to get in a quick one so I went with Chest.

Bench: 135X10, 185X10, 225X10, 275X5, 315X3, 315X3, 315X3, 335X1, 345X1, 355X1, 365X1 ( all the singles flew up, very happy)

Incline DB: 105X10, 115X8, 120X6

Seated cable flye machine: 1 set of 20 ( ran out of time)

Since being off a few days with my head not in the right place, stresses of life, work etc. I decided to play a bit this week with my weights and have some fun...

Weight down to 216.8.


zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-10-17, 11:05 am
Well the afternoon slump hit again and I almost went home but I knew I needed to hit some legs. So I went and did a different workout to change up some.

Box Squat: barX10, 135X10, 185X10, 225X10, 275X8, 315X3, 315X3, 315X3, 315X4, 315X4, 315X6 ( I did a lot of sets just to get in the work, I lost count at some point)

Leg ext: 45X20, 90X15, 135X15, 135X15, 135X15

This is all I did today. I have never been a person to allow stress to affect me this way but for some reason it is. Im going to break out of this slump and move forward. Just trying to make the best of what I can do right now. My knees are hurting with squats so hoping the box squat today will help with the tendonitis some with not going so low.

on to another day!

zero rockstar.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-12-17, 10:49 am
Got a better workout in today. I only had about 45 min due to some after work plans so I was in and out as usual.

DB Curls: 30X20, 40X12, 45X10, 50X10
Superset
Vbar press down: 4 sets of 10-20

Bar Curls: 70X12, 80X12, 85X10, 85X10
Superset
Rope Press down: 4 sets of 10-15

Machine preacher curls: 80Xfailure for 3 sets
Superset
Machine tricep pressdown: 130Xfailure for 3 sets.

My head was a bit more in the game today. getting back to my normal self I Hope!

1/2 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-15-17, 2:28 pm
Had to skip shoulders this week. We are def getting into summer and the kids and family have me running like crazy.

Deads: 135X10, 225X10, 315X10, 405X6, 465X3, 485X1 ( I did all these from the up starting postion this week. Trying to work on the neg a bit more)

Rack Deads: 225X10, 315X10, 315X10, 315X10

Wide cable pulldowns: 4 sets of 10-12

Close Grip Pulldowns: 3 sets of 10-12

This was good for today. I only have a few days this coming week to get in the gym, we are heading to Disney for a week so going to have some time off to rest the body and brain... Looking forward to it and some healing up!!!

weight still sitting at 217.8

1/2 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Sterol Complex a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
05-16-17, 3:59 pm
only had time to Bench today but I went in and benched....

Bench: 135X10, 225X10, 275X3, 315X3, 315X3, 315X3, 335X1(Fast) 365X1(easy)\

all 315 sets were paused reps, last 2 sets were fast touch and go set.

Weight dropped to 215, trying to clean up a bit for vacation this week....


1/2 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

I dropped my sterol complex for a bit, been having this anxiety issues so im trying to iron it out...

npcdusty
05-18-17, 3:54 pm
Ok peeps, yall be good. Off to some much needed vacation time with the Family. Heading to Disney world for the weekend and week. Ill check in here and there if we get some down time. Till then, train hard, train heavy and train smart!

npcdusty
05-30-17, 3:06 pm
Was a good week + off in Disney, ate way to much, slept way to little and trained none.... Time to get back on sch and do it to it!!!

npcdusty
05-31-17, 2:48 pm
Working back into it slowly. Going to take my time and get back into my groove.

Bench: barX10, 135X10, 185X10, 225X10, 275X8, 275X8, 275X8

Incline: 135X10, 185X10, 205X10, 225X8

Seated cable Fly: 3 sets of 10-12

Hammer Inc Press: 225X10, 315X10, 365X10

Felt good to be back in the gym. Gotta keep my mental focus in the game now. Happy to be back and ready to be back in my groove...

Weight is down to a low 213-214 right now, going to keep it down maybe for a bit.


1/2 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
06-06-17, 3:19 pm
So much for last week. It was hit or miss. Got in a few days but missed back and still taking legs off to let the knees heal. Anyway, I wanted to go into this week a bit different so, I decided to up the volume and completely change my exercises.

Incline Hammer press: 135X20, 225X10 for 10 sets. Yep, 10 long as sets and it was a bitch.

Flat DB Flye: 5 sets of 10 with 35s (slow stretch and big squeeze.)
superset
Flat machine press: 5 sets of 10

Flat DB Press: 3 sets of 8-10 with 75 ( very slow strict press)
superset:
Peck Deck: 3 sets of 10

I am limited on time this week with the boys out of school, so I got in and got out as fast as I could today. This was a good workout and felt good to get the blood flowing with the volume up.

Weight is way down to 213.8 right now.

1/2 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
06-08-17, 3:31 pm
Seriously, I have gotten in chest this week and that's it. Between work, coaching ball, church VBS, and the boys being out of school for summer this week has killed my gym time. Hope to go today and tomorrow and possibly sat to catch up.... I hate missing.

npcdusty
06-15-17, 4:34 pm
have managed to get in this week everyday! Thank goodness things are getting back to normal. Taking it slow and will soon step things back up a notch. I will say it has been nice to slow down a bit and catch my breath. Hope you guys are all having a good summer so far!

npcdusty
06-19-17, 4:51 pm
got in early today and hit back since I didn't get it in last week.

Close grip pulldowns: 4 sets of 10-15

Tbar Row: 4 sets of 10

Hammer str. High pulldown: 3 sets of 10
Superset
Standing row: 3 sets of 10

Wide Grip Pulldown: 3 sets of 10 (reversed, no knee brace)

Seated Reverse Grip Hammer row: 2 sets of 10 (1 arm)

Didn't do any deads today. Will add them back in as I go. Going to slowly add these back in as I go. Its been nice to ease back some and take it easy for a bit. It was much needed.

1 scoop mango rage fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Universal Sterol Complex Pre workout

npcdusty
07-03-17, 9:30 am
Ok, after a much needed break, yes a break, its go time. Dropped weight down to 210is for a bit and have been resting the body as best I can. June was just a busy month with kids out of school, coaching and a massive upgrade at work it was just time to focus on those more and mentally rest as well.

First off, I do not like sitting where I am but it was a much needed break, now going to push back upwards to 220 for a bit then hit off season and see where I end up sitting. Going to run a few training cycles between now and next years cage. I normally use that as a set date for my change over on training. My joints and all are feeling somewhat better after not abusing them so much. I think I am going to add in some light cardio in this next round of training.

Looking forward to getting in and slamming some iron around again the way I like to. Time to push the limits again!!!

npcdusty
07-03-17, 4:22 pm
Back to the Basics....Where it all makes sense!

Incline Bar: 5 sets of 4, 2 warmups with 135X10 and 185X10, worked up to 225X4 for 6 last set.

Flat DB press: 5 sets of 10, 75X10, 8-X10, 80X10, 80X10, 80X8( this was a extra set and it pushed me)

Incline DB Flye: 3 sets of 10, 35X10 all 3 sets. (really focused on the negative and good squeeze)

This was a nice way to get the ball rolling again. After this much needed break, I feel like my head is where it needs to be. Slow and steady wins the race, all I got is time!!!

Weight is way down to 210.00

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-05-17, 4:48 pm
Due to the 4th, I took the day off with the Family... Also not just ready to hit legs. Will start them off next week.

Seated Shoulder Bar Press: 3 warmups, 3 sets of 8. 155X8, 160X8, 165X8 ( these felt nice and light, not pushing it to hard yet)

Wide bar upright rows: 2 warm ups, 3 sets of 8. 105X8, 115X8, 125X8

Dumbbell uprights: 3 sets of 8, 60X8, 60X8, 60X8

Side Lat Raise: 4 sets of 12: 35X12, 40X12, 40X12, 40X12

Seated rear delt raise: 4 sets of 12: 35X12, 35X12, 35X12, 35X12

This was a good workout. Not to much in my head. Got in and out and had fun. Chest is def sore from Monday.. Looking forward to whats to come.


2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-06-17, 4:52 pm
Was a good day for a arm workout! Awesome pump and just felt good!!!

Bar Curls, 2 warmups 3 sets of 8-12 with 80, 90, 100

Seated DB Curls: 3 sets of 8-12 with 35lbs

Preacher Curls: 3 sets of 8-12 25s a side, 27 1/2 a side for 2 sets.

Cable pressdown: 4 sets of 10-12: 70X12, 85X12, 100X12, 100X12

Lying Tri ext: 4 sets of 10-12: 25sX12, 27 1/2X12 for 3 sets

Seated Incline 1 arm DB ext: 30X8 (to heavy) 25X10, 25X10, 25X10

Really felt like I got a good workout. Sore this week, def getting back in a groove!

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-10-17, 4:15 pm
Hadnt had a pull day in a while so this was a good day to start! Took it a bit easy for the first time pulling in a month.

Deads: 3 warmups: 135X10, 135X10, 225X10
5 sets of 4: 315X4, 365X4, 365X4, 365X4, 365X4

1 arm DB rows: 5 sets of 10: 100X10, 110X10, 110X10, 110X10, 110X10

Heavy pull down: 3 sets of 8: 200X8, 220X8, 220X8

I was actually spent on this one. Sunday funday and out the door. My glutes were fried before I left the gym and today sore! Glad to be back on sch now!

1 scoop Green Apple Rage.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-11-17, 3:52 pm
Incline: barX10, 135X10, 185X5 warm ups
5 sets of 4: 225X4, 235X4, 235X4, 235X4, 235X4

Flat DB Press: 5 sets of 10: 80X10 for 5 sets

Incline DB Flye: 3 sets of 10: 35X10, 45X10, 45X10

This was a good quick workout, slowly still going back into my routine. Things look good for the start so far. Cant wait to really get rolling.

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-12-17, 3:20 pm
Dreading this one as much as I was looking forward to it. This would be my first squat session in over a month...Damn I am sore.

Squat: Warm ups, BarX10, 135X10, 135X2, 225X10, 225X1, 275X1 Just to feel the legs.

Squat: 315X3, 315X3, 315X3, 315X3, 315X3 ( wow, might take a while to get back the mind set here)

Leg Press: 4 plates a side for 5 sets of 10

Leg Ext: Plate Loaded, 3 plates for 3 sets of 8.


Legs are toast, but walked out head held high, back on the grind!

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.
Sterol Complex pre workout.

npcdusty
07-18-17, 2:26 pm
Had a few days of training but didn't get a chance to post. Start of the new week strong.

Incline Bench: barX20, 135X10, 185X10 warm ups 5 sets of 225X4

DB Bench: 5 sets of 90X10

Incline DB Flye: 3 sets of 40X10

Just to throw in some DB side raises, I did very strict 3 sets of 10 with 20lbs.

This is all I had time for today, but all I had planned as well

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
07-19-17, 11:38 am
Hello knee pain once again but going to push through it. I have given it plenty of rest but still has the aches in the left knee. Screw it lets squat.

Squat: barX10, 135X10, 185X10, 225X8, 275X6 warm ups
5 sets of 4 at 315, (still playing it safe and trying to get back in the groove. Felt better as the sets went on.)

Leg Press: 5 sets of 10 4 plates a side X10, 5plX10, 5plX10, 5plX10, 5plX10

Leg ext: 3 sets of 8 ( worked up each set on lbs but didn't record.
Superset
Standing Calf Raise: 3 sets of 10-12

Recovery is def getting better this week, so its going to plan.

2 scoops Mango rage xl.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
07-25-17, 4:46 pm
Got a full week in last week but didn't log all of it. Will try to do better this week.

Incline: 3 warmups: 225X4, 225X4, 225X4, 225X4, 235X4

DB Bench: 90X10, 90X10, 90X10, 90X10, 90X10

Incline DB Flye: 50X10, 50X10, 50X10

I ran 2 sets of incline Hammer press at the end just to add in a bit extra.

Weight is bumping back up after the lay off and recovery is getting better.
1 scoop watermelon fury

Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
07-27-17, 4:20 pm
dealing with some low back pain so I decided to front squat instead of reg squat.

Front Sq: 135X10, 135X10, 185X10, 225X8, 275X3, 2225X4, 225X4, 225X4

Leg Press: 5pl a sideX10, 5plX10, 6plX10, 6plX10, 7plX10

Reverse Squat machine: 225X10, 315X10, 315X10

1 legged leg ext: 45X10, 45X10, 45X10

2 scoop mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
07-27-17, 4:26 pm
got in a good arm worout today....

bar curl: 2 warm ups: 90X10, 105X8, 105X8, 105X8
superset
Tricep pushdown: 4 sets of 10

DB curl: 4 sets of 10
superset
rev tricep pulldown: 4 sets of 10

preacher curl machine: 3 sets of 10
Superset
tricep machine dip: 3 sets of 10

Rev Bicep bar curl: 3 sets of 10
Superset
Kettle Bell 1 arm overhead press: 3 sets of 10

2 scoop mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-04-17, 9:41 am
took Monday off since it was my oldest last day for summer break. Chest on Tuesday.

Incline Bar: 2 warm ups, 225X4, 230X4, 245X4, 245X4

Bench, 225X10, 245X10, 275X1, 295X1, 225X15, 225X15 (first time doing flat for a but)

DB bench: 80X10, 85X10, 90X10, 90X10

Cable Flye: 3 sets of 10

Just trying a few things today to switch it up, getting ready to start programming bench again.

2 scoop mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-04-17, 9:52 am
Still laying off back squats to rehab this knee some more. Enjoying front squats however.

Front Sq: bar, 135X10, 135X10, 185X10, 225X4, 245X4, 265X4, 270X4 ( felt really good on these today)

Leg Press: 6plX10, 7plX10, 8plX10, 9plX10 (getting easier now as I added these back in as reg exercise) Pl # each side

1 leg ext: 45X10, 55X10, 70X10 ( these put some pressure on the knees but getting better)

Since this was on weds I was limited to time but got a good one in and out the door.


2 scoop mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-04-17, 9:56 am
Kind of a off day for arms but I managed to stay in it and push through.

Preacher machine: 4 sets of 10
superset
Dip Machine: 4 sets of 10

DB Curl: 3 sets of 10
superset
Kettle Bell 1 arm overhead ext: 3 sets of 10

Bar curl: 3 sets of 8-10
superset
V bar press down: 3 sets of 10

Rev hyper pad 1 arm DB curl: 2 sets of 8-10
superset
Standing over head bar ext: 2 sets of 10

1 cup coffee ( forgot my pre at work)
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-07-17, 12:01 pm
Went in with a clear head. Knew I wasn't going to do deads today so I wanted to focus on width and detail.

Close grip pulldowns: 4 sets of 8-10 (Slow hard squeeze at bottom)
Superset
Rubish raises: 4 sets of 8-10

Wide Grip pulldown, no knee support: 4 sets of 8-10
superset
Standing Rope straight arm pulldown: 4 sets of 8-10

Bent over BB Row: 3 sets of 10 (light to get full stretch and squeeze)
superset
Lat Chinups:3 sets of 10 (I do these only with a lat pull, so its a very short motion at the bottom of the pull)

I enjoyed this workout and to be honest I am sore as hell still...

2 scoop mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-07-17, 12:13 pm
Gonna be honest, this was a shit workout. Went in on a Saturday, tired and just give out but I went and did my best.

Seated Bar Press: 4 sets of 8-10 ( I only worked up to around 195)

DB press: 3 sets of 8-10 70X10, 80X10, 90X10

Seated Side raise: 4 sets of 8-10 30X10, 40X10, 45X10, 50X8

DB front raise: 3 sets of 10-12

Rear pec dec: 3 sets of 10
Superset
Rear Smith Shrugs: 3 sets of 10


1 cup coffee
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-08-17, 11:42 am
Well Sunday was my birthday, now officially in my late 30s....Damn where did the time go. Oh well on with a new 30 something workout!!!

Incline Bar: few warmups to get rolling. 4 sets of 4: 225X4, 245X4, 255X4, 265X4

DB Press: 100X10, 110X8, 120X8, 125X6

Incline DB Flye: 50X8, 50X8, 50X8

Smith Machine Floor Press: 225X9, 225X8, 225X8, 225X8 (felt good doing these again)

This was a good strong workout. Feel like I am getting into a groove now as I ramp it up some more.

1 scoop watermelon Fury.
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-09-17, 9:18 am
Man, this was the best leg workout I have had in a while. Mind was clear, nothing in my way, no expectations but to do my best!

Front squat: few warmups: 225X6, 245X4, 265X4, 275X4, 285X4, 290X4 (knees felt pretty good on these today)

Leg press: 5pl a sideX10, 7plX10, 8plX10, 9plX10 (def feeling stronger on these now)

1 leg ext (plate loaded): 45X10, 55X10, 70X10
superset
donkey calf raise machine: 3 sets to failure with about 290lbs on plates

Stiff leg deads: 2 sets of 10 with 135 (extremely slow with full squeeze at top) at this point I was beat.....

This was a awesome workout, I was drenched from head to toe and felt very satisfied....

1 scoop greenapple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-10-17, 11:23 am
Good workout, as usual superset bi and tri. Ran a few heavy and few light sets to change it up.

Bar curls: 2 warm ups: 4 sets of 10 at 90, 95, 100, 105
Superset
V bar press down: 2 warm ups: 4 sets of -8-10

DB Curls: 4 sets of 8-10 at 35, 45, 50, 55
Superset
Reverse grip pull down: 4 sets of 8-10


machine Preacher curl: high rep - 3 sets of 30, 25, 25
Superset
Machine dip: 30, 30, 30


Hammer Curls: 3 sets of 8-10
Superset
Overhead rope Ext: 3 sets of 10-12

I like throwing in the high reps, forces a lot more blood into the muscle and the fatigue is a good feeling at the end.

1 scoop greenapple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-14-17, 10:29 am
Another good shoulder workout today. Keeping the reps a bit higher and getting in a good burn seems to be setting well with me right not. Enjoying the work.

Smith Press: 135X15, 185X10, 205X10, 225X8, 245X6

Side raise: 4 sets of 10-12

Machine press: 3 sets of 10
Superset
Machine Side raise: 3 sets of 10-12

Reverse Pec deck: 4 sets of 10-12
Superset
Seated face pulls: 4 sets of 10-12

Seated machine shrugs: 3 sets of 10-12

This seem to be a better workout than last week.
1 scoop greenapple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-14-17, 10:34 am
Still laying off deads for a bit and focusing on the rest of the back.

Wide Grip pulldown: 4 sets of 8-10

Close grip pull down (no knee brace): 3 sets of 8-10

Standing T Rows: 3 sets of 10-12 ( light weight with good squeeze and stretch.)

Hammer seated 1 arm low row: 3 sets of 10-12

Hammer Pullovers: 3 sets of 10 ( man these really stretch it out)

Enjoyed this workout, maybe add some light deads in next week.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-16-17, 2:46 pm
Still sticking with some incline first just to be different for a bit...

Incline Bar: 135X10, 185X10, 225X4, 235X4, 255X4, 265X4

Flat DB Press: 100X10, 105X10, 110X8, 115X6

mid incline flye: 55X10, 55X10, 55X10, 55X10

Seated Machine cable flye: 3 sets of 8-10

Got this in quick today and was out in about an hr. Good workout to start the week!


1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-16-17, 2:55 pm
knee still a factor so im still front squatting to get rolling.

Front Squat: bar, 135, 185, 225X4, 245X4, 255X4, 275X4, 315X1, 315X1, 315X1

Box squat: 135X10, 225X10, 275X10, 315X6, 315X6, 315X6

Leg Press: 7 plates a side X10 ( knee didn't like these today so I stopped here)

Lying leg curls: 3 sets of 10

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-17-17, 2:14 pm
Decided to go through it with some different exercises today to start...

Cable Curls: 4 sets of 10-15
Superset
Cable over head press: 4 sets of 10-15

Seated DB curls: 3 sets of 10-12
Superset
Lying 1 arm DB nose breaker: 3 sets of 10-12

Reverse Hyper pad Bar curl: 3 sets of 10-12
Superset
V bar press down: 3 sets of 10-15

Hammer curls: 3 sets of 10
Superset
1 arm overhead Kettlebell press: 3 sets of 10

1 arm high cable curl: 3 sets of 10-12
Superset
1 arm cable pulldown: 3 sets of 10-12

A lot of volume today. had some extra time but ran through this pretty quick. Had a great mind to muscle connection today.... on to tomorrow!

2 scoops of Animal Mango rage
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-18-17, 2:41 pm
Decided to change this up today and do some rep work and supersets. Nice change..

Bar Press: few warm ups and then 4 to 5 sets of 10-15 reps

Straight Back DB Press: 55lb for 4 sets of 10 (ran these slow with good squeeze)

Machine side Raise: 4 sets of 10-15
Superset
Reverse Pec Deck: 4 sets of 10-15

DB Side raise: 3 sets of 10-12
Triset
Seated Shrug machine: 3 sets of 10
Triset
Bent Rear DB raise: 3 sets of 10-12 ( this last set was great to finish with. I wasn't in the gym long but had a great pump and a great workout.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-21-17, 4:10 pm
No huge expectations today, wanted to focus on upper back but decided to do some deads in the end.

Wide Grip Pulldown: 4 sets of 10-12

Close Grip reverse(no pads): 4 sets of 10-12

Bent Bar rows: 3 sets of 10

Bent machine row: 4 sets of 10

Block pulls (off 2 35s bumper plates) worked up to sets of 365 for 2 dead stops.

Good workout. Felt good adding in some dead work again. Def will be adding more in now.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-23-17, 4:21 pm
Im just going to say Mondays workout was a good one but I didn't have time to log it. then Tuesday happened and its a day ill never forget. My long time friend past away. I have known Dallas McCarver well before he ever thought about getting up on stage. Watching him over the past few years has been such a joy. I cant explain the feeling I have now knowing he is gone. Every year since he turned pro, I have left the cage at the Arnold to pull him aside for some hometown talk. He even came with me to the cage year before last to say hi to a few of the guys. Im at a loss for words, truly heart broken and stunned. The world lost a great champion this week and his place will forever remain open in my heart. I miss you already bubba! I did legs for you on Tuesday, fighting back the tears between sets, almost laughing at myself a few times thinking you would be cussing me right now for being so mushy... Ill miss the early years we had in the gym together, the jump in workouts we had, and the jokes we told. The why are we fucking doing this shit talks and being backstage together at local shows. I know there is a reason God needed you there instead of down here, watch over us and we will see you again one day!! Even though we were 10 years apart, I looked up to you and I guess now I always will!!! Rest easy my brother, my friend!

Altered Beast
08-24-17, 11:18 am
Subbed.

npcdusty
08-28-17, 9:40 am
OK, last week I got all but one workout in. Having lost a great personal friend and him being one of the best bodybuilders walking the planet right now, I just fell apart for the week. I have gathered myself up and ready to take on this week!!! Lets roll fellas....

npcdusty
08-29-17, 9:21 am
Getting back into the groove after last weeks nightmare...

Incline Bar: did around 4 warmups of 6-10 reps: 3 sets of 4 with 245, 250, 250

Flat Bar: 135X10, 185X10, 225X10, 275X6, 3 sets of 295X3 ( having some L elbow pain so playing it safe for the week)

Decline Hammer Strg Press: 225X12, 315X10 at 4 sets
Superset
Hammer Strg Pullovers with 2 45s for 5 sets of 10

Incline DB Flye: 40X10, 45X10, 45X10 (nice stretch here) bit of grinding in my R shoulder

Felt good to be back in and tied to clear my mind today. Will do my best to carry on, Still see Dallas in areas where we all use to train but I guess that's a good thing also...


1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
08-31-17, 5:06 pm
Had to take Tuesday of to drive the wife to the doctor in Nashville. So a day of rest...

Leg Ext: 4 sets of 15-20
Superset
leg curls: 4 sets of 10-12

Squat: Decided to go back reg squat today, warm up with 135, 185, 225. working sets of 315X1 at 6-7 sets. (I enjoyed going back to normal squat)

Hack machine: 1 set just sled for 10, 50lbsX10, 100lbsX10 ( this was a good way to end the day)

was pushed for time being weds but got it in and felt good about squatting again.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-01-17, 4:10 pm
Decided to start with triceps today and see how it goes. Awesome workout.

Rope pulldowns: 4 sets of 12 (used around 60-70 on these) hard squeeze
Superset
Bar curls: 4 sets of 10 @ 70, 80, 90, 100

Machine Dips: 4 sets of 12
Superset
Machine Preachers: 4 sets of 10

DB 1 arm overhead press: 4 sets of 12
Superset
Hammer curls: 4 sets of 10

reverse grip pulldown: 3 sets of 12
Superset
Db curls: 3 sets of 10

Great workout, awesome pump!!!
1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-06-17, 3:04 pm
Damn time is getting away from me here....

Bench: warm ups up to 300. 4 sets of 5 @300lbs

Incline: 4 sets of 225 for 10

Incline Hammer: 4 sets of 225 for 12

Machine Cable press: 4 sets of 12 with 50.

This was a good start to the week. I was running late and then was able to catch up with ShaneC and Josh, since I hadn't seen them in a few it was good to slow down and work in with them today.

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-07-17, 10:51 am
Nothing like a good arm day to end the day off well...

Rope Pressdown: 4 sets of 12 with 2 warmups (doing these with a bend and pulling elbows way back - John Medows tip)
Superset
DB Curls: 4 sets of 12 with 1 warmup set

Seated Machine Dip: 3 sets of 12
Superset
Seated machine Preacher curl: 3 sets of 10

Reverse Grip Pulldown: 3 sets of 12
Superset
Bar curl: 3 sets of 10

DB 1 arm overhead ext: 3 sets of 12
Superset
DB hammer curl: 3 sets of 10

This ended up being a great quick workout, nice full pump and was in and out. Great focus and drive today.
Also got in 3 laps at the pond in the afternoon, enjoying the cooler weather for a change!

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-12-17, 3:52 pm
ready for a new week. Felt good today so bumped up the numbers a bit.

Bench: barX10, 135X15, 225X10, 275X5, 305X5, 310X5, 310X5, 310X5, 310X5

Incline Bench: 135X10, 225X10, 235X10, 240X8, 240X8

Flat DB: 105X10, 110X10, 115X8

Seated cable flyes: 4 sets of 12

Great workout. small bit of elbow pain more like joint pain but all in all felt good...

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-13-17, 4:31 pm
Still crusing into squats again...

Several warmups to 315 for 1 then moved to 365X1 for 4 sets. Knee felt really good today.

Close stance high bar squat. 135X10 for 4 sets ( extremely deep)

1 legged ext: 45X10, 90X10, 115X8 (plate loaded)

Lying leg curls: 4 sets of 8-10
Superset
Standing Calf Raise 4 sets of 10

Feeling good getting back to squatting, staying with 1 rep for now till the knee can take some more reppage! Smarter not harder...


1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-14-17, 4:45 pm
super setting biceps and triceps again. Good little pump in and out in about a hr.

Bar curls: 4 sets of 10-12
Superset
Rope pressdown: 4 sets of 10-12

Machine Preacher curls: 4 sets of 10
Superset
Machine Pressdown: 4 sets of 12-15

DB curls: 3 sets of 10-12
Superset
1 arm overhead ext: 3 sets of 10

Hammer curls: 3 sets of 10
Superset
rev bar curls: 3 sets 0f 8-10


1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

Nix0r
09-14-17, 4:58 pm
I can't wait to be in my car for over 7.5 hours tomorrow morning

npcdusty
09-15-17, 3:36 pm
Had to sneak away for a quick lunch workout today so did a lot of super and tri setting.

Machine rev pec deck: 4 sets of 12-15
Superset
Machine seated side raise: 4 sets of 12-15

Smith Press: 135X10, 185X10, 225X10, 275X5

DB Side raise: 3 sets of 10-12
Triset
Seated Bent raise: 3 sets of 10-12
Triset
DB Front Raise: 3 sets of 10-12

Hammer strength 1 arm press: 3 sets of 8-10

Only had a quick hr at most to get in and out. Moved some blood around and headed on back to work.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-18-17, 3:10 pm
got in a good back workout on Friday. Still focusing on width and structure not much focus on lower IE deadlifts.

Wide Pull downs (bent handled bar, hands facing in) 4 sets of 10-15

Close grip pull down ( facing away, no pads) 4 sets of 10-12

Straight arm rope pulldown: 3 sets of 10
Superset
Hyperext: 3 sets of 10

DB Rows: 3 sets of 10 (110, 120, 130)

Bent Row machine: 4 sets of 10

Great workout. Felt like I got all I needed and then some.


Came in on Sunday and ran a few light sets of arms and some calves as well while the wife got in her workout.


1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

Flash419
09-18-17, 9:49 pm
Looking good bro...

Read your post about Dallas, crazy to think a guy with the whole world ahead of him being gone. The sport lost a big shining star.

Keep crushing it and I'll see you at the Cage next year.

npcdusty
09-19-17, 4:41 pm
Thanks bud... Its a work in progress for sure. Yea man, its not been easy with the reminder he is gone. I have had some bad days thinking about him. Dreams suck to... Looking forward to the cage once again, see you there brotha!


Looking good bro...

Read your post about Dallas, crazy to think a guy with the whole world ahead of him being gone. The sport lost a big shining star.

Keep crushing it and I'll see you at the Cage next year.

npcdusty
09-19-17, 4:45 pm
Down to work....

Bench: worked up to 310 again today. No spot so I decided to run this for 5s again. 300X5, 305X5, 310X5, 310X5, 310X5

Incline: 225X10, 225X10, 225X10, 225X9 ( missed that last one)

Cable Flyes - ( knees on floor) 4 sets of 10

Chest Press machine: 4 sets of 15 to push the blood flow good.

Out the door and back to work!!!

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

deanna7272
09-20-17, 10:33 am
Hope all is well... Hope that things are somewhat back to as "normal" as it can be... Been thinking of you guys....

npcdusty
09-20-17, 2:41 pm
Thanks MommaD. Getting there. I still cant help but to think one of us could have... well I don't know. The mind plays tricks on you when someone that young is taken so quickly and unexpectedly. All we can do now is remember the times we had and that shit eating grin he had... Hope to see you soon!


Hope all is well... Hope that things are somewhat back to as "normal" as it can be... Been thinking of you guys....

npcdusty
09-20-17, 2:45 pm
This doesn't even deserve a log but here it is anyway. (Major left hip flexor pain)

Squats: bar, 135X10, 135X10, 225X6, 275X1, 315X1, 315X1, 315X1, 365X1 ( couldn't stand the pain anymore)

Tried rev machine squat and nope...

Leg Ext: 4-5 sets of 10-12

Seated leg curls: 4 sets of 10-12

Lying leg curls: 4 sets of 10
Superset
Standing calf raise: 4 sets of 10-12

This one went to the birds but I pushed on through and got what I could done...

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

deanna7272
09-21-17, 8:26 am
This doesn't even deserve a log but here it is anyway. (Major left hip flexor pain)

I am seeing a PT for the same thing... Mine is more the TFL (Tensor Fasciae Latae) that runs from the crest of the hip into the thigh into the back of the knee... Crazy uncomfortable and when I started dealing with it, it was VERY painful to the touch (I was VERY scared with that because I didn't "injure" it per se, it just HURT like a deep bruise)... I can't walk for long periods of time, especially on a tread... I have been trying to stretch as much as I can (think IT band stretches) trying some yoga and low weight strict low rep exercises (squat and dl)...

Hope you get to feeling better soon... Keep showing up....

npcdusty
09-26-17, 10:53 am
Got in a great chest workout yesterday. Moving back up on the eight but keeping the reps a bit higher. As for last week, got very busy and wasn't able to log any after a shit leg workout on Tuesday. With that said, was able t finish out the week strong and got it in as needed.

Bench: bar, 135X10, 225X10, 275X5, 305X5, 315X5, 315X5, 315X5, 315X5, 315X5 ( these felt really good, no lift / no spot)

Incline Bar: 135X10, 225X10, 235X10, 235X8, 235X8

Seated cable flye: 4 sets of 10-12
Superset
Seated machine press: 4 sets of 10-12

Had to get back to work so I ended it her. Got a good workout in and felt accomplished.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-27-17, 4:54 pm
Taking a different approach to legs for a bit. Knee and hip just aint getting better.

Squat Machine: 6 sets of 10, adding a plate a side each set.

Leg Press: 4 sets of 15-10 reps

1 leg leg ext: 4 sets of 15 - 20

Hack Squat: 3 sets of 10 9 (slow and deep)

Lying leg curl: 3 sets of 10

Seated Leg curl: 3 sets of 15

Standing calf raise: 3 sets of 10-15

Just trying to move the weight, move some blood in without putting to much on my knee and hip.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
09-29-17, 3:34 pm
Took a day off between to get some stuff done. Will make it up this weekend. Got in a great arm workout today. Pump from hell....

DB Curls: ran the rack from 30, 35, 40, 45 all sets of 10 or higher
superset
Cable Press down: 4 sets of 10-15

Machine preacher curls:4 sets of 10-15
superset
Machine dip: 4 sets of 10-15

Cambered Bar 21s: 3 sets of 7/7/7
Superset
Rev cable pull down: 3 sets of 10

Hammer curls with DB: 3 sets of 10
superset
DB kickbacks: 3 sets of 10

Standing high cable curls: 3 sets of 10
superset
1 arm cable pull down: 3 sets of 10

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-03-17, 8:46 am
Well once again forgot to log the end of my week workouts but did get them in...

Bench: bar, 135, 185, 225, 275, 295- sets: 315X5, 315X5, 315X5, 315X5, 320X6 ( damn these felt smooth as hell this week, had a lift and spot if needed.)

Incline: 135- 225X5 sets of 10 ( began to have some left shoulder/pec pain)

Seated Cable Press/fly: 5 sets of 10 ( the pain still there so I eased up a bit and ended after these.)

Got a great workout with my boy Sou today. Was able to catch up a bit and have a bit of fun in the gym.

Put in a new order for some more Animal Pak and Fury with a free Animal Lock at bodybuilding.com!!!!

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-04-17, 1:49 pm
Decided to go at fronts again for a bit to see if I can get this Fn knee and hip fixed.

Front Squat: barX10, 135X10, 185X10, 225X8, 275X3 for 6 full sets. (not really any knee or hip pain) Really focused on the hips pushing out!

Leg press: 6 sets of 10 ( wide stance, very deep, focused on hips out) felt really good.

Lying Leg curl: 4 sets of 8-10

Seated leg ext: 4 sets of extremely high reps: 20-30
Superset
Calf raise on leg press machine: 4 sets of 10

Seated Leg curl: 4 sets of 10
Superset
Calf raise on leg press machine: 4 sets of 10 again

This was a good workout. No real pain. Focusing on pressing my knees out more and forcing my hips out helped a lot!
1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-05-17, 2:49 pm
Got in a good arm workout today.

machine preacher curls: 4 sets of 8-10
superset
machine tricep pressdown: 4 sets of 10

DB Curls: 4 sets of 10
superset
Cable pressdown: 4 sets of 10

Dual High Cable curls: 4 sets of 10
superset
1 arm cable pulldown: 4 sets of 10

Bar 21s: 3 sets of 21s
superset
rev cable pressdowns

rev bar curls: 3 sets of 8-10
superset
1 arm overhead tricep press: 3 sets of 10


Awesome workout, hell of a pump.....
1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-06-17, 4:48 pm
Got in a great shoulder day today:

Machine side raise: 4 sets of 10-20
superset
Rev peck Deck: 4 sets of 10-5

Seated Bar Press: 4 sets of 10

Side DB raise: 4 sets of 10
superset
Bent rear DB raise: 4 sets of 10

Machine Press: 4 sets of 10-12
superset
DB shrugs: 4 sets of 10

Had to get back to work so this was done in a fast pace today. Got a good pump going and hit all heads of the shoulders. Good workout!

Awesome workout, hell of a pump.....
1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-09-17, 4:33 pm
Got in a great back workout today.

Wide pulldowns: 4 sets of 10-12

Seated Close grip pull: 4 sets of 10-12
superset
Standing straight arm pulldown: 4 sets of 10

Close grip pull down: 4 sets of 8-10

Hammer str high row: 3 sets of 10-12
superset
Hammer str Seated Row: 3 sets of 8-10

Hammer str low row: 3 sets of 8-10

This was a great workout, nice pump to end the week!


1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-10-17, 4:47 pm
Well shit.....

Bench: 135X10, 135X10, 185X10, 225X10, 275X5, 305X5, 315X5, 320X5, 320X5 and boom... I felt a hod red iron shoot through my left pec.

I tried to do a few stretch and supported exercises but it was doable. Time to rest it.

1 scoop green apple fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-16-17, 4:57 pm
last week went by quick. My oldest had surgery so I had to take some days off. Got in through weds though just didn't log.

Today: since the chest is either tore or strained on left pec im taking it easy and smart.

DB Bench: 60X15, 70X15, 80X10, 90X10, 100X10, 110X10, 120X6 ( began to really feel the pec)

Hammer str incline: 135X10, 185X10, 225X10, 225X10, 225X10

Decline hammer str: 185X10, 185X10, 185X10

Seated cable press/flye: 30X10, 30X10, 30X10

machine close grip press: 4 sets of 10

This didn't do much for me today but I managed to get in and gets some work done. on to another day!

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-17-17, 4:18 pm
will be training legs today but haven't made it in yet. On a good note...... The dietitian for the P.A. I work for left and had a ton of B12 gummies that she was going to throw away, um no... Nice little stock pile for me now! Score.

Train Hard Fellas!

npcdusty
10-19-17, 4:44 pm
im not even gonna log any of this week. Its been sub par at best. This chest strain or whtever has def affected my training so to be safe im just moving some blood around and trying to remain mobile. Even with legs, had to play it safe. Just making this minor setback a reminder that this aint easy and it takes time.... Continue the journey!!

Altered Beast
10-20-17, 11:18 am
Stay healthy!

npcdusty
10-20-17, 4:35 pm
Back went pretty well today. Ran through a quick one with lighter weights and some stretching.

Lat pull down: 4 sets of 10-12
superset
Straight arm pulldown: 4 sets of 10

Close grip pulldown: 4 sets of 8-10

Hammer close grip row: 4 sets of 10 (1 arm)

Hammer reverse grip pull: 4 sets of 10 (1 arm)

Seated cable bar row: 4 sets of 10

and out the door.... On to a the weekend and a better week of training next week!



Thanks, Altered Im def trying too!!


Stay healthy!

npcdusty
10-25-17, 8:49 am
Got in some decent training so far this week. Still dealing with this chest strain so im working around it.

Monday: Chest

Cable Flye: 4 sets of 10-12

Incline Smith Press: 4 full sets of 10 with many warmups

Hammer Strg press: 4 sets of 10-15

Incline Hammer Strg: 4 sets of 10-15 (also worked in a few tricep dips on machine between sets)

Pec Deck: 3-4 sets of 10
superset
Machine Chest press: 3-4 sets of 10

Working around this injury is taking some work but making me think and do things im not use to. Still getting it done though


1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-25-17, 8:56 am
I knew going into this one, it was going to be a slow workout but I need to slow down and focus on what im doing...

Squat: I worked up to a 1 rep sets with 7 sets total, just trying to get my feel back

Leg press: 4 sets of 10

Rev squat machine: 3 sets of 10

Plate loaded leg ext: 4 sets of 10, last set was a drop and done with 1 leg with high rep.

All I wanted to do today, will do some hamstrings and calves later this week. Gotta get in a better groove.

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
10-25-17, 2:46 pm
Bought a TENS unit today. Going to get all this crap fixed one way or another.... The chest, the knees etc. Im tired of hurting and being uncomfortable. Should be here in 2 days. I worked in PT for 5 years as a PT Tech so I know how to handle all this I just have not applied it to myself....always a bad patient. Well anyway I guess this is the road to recovery now!!!

Altered Beast
10-27-17, 11:49 am
I've got a Marc Pro myself! It's fantastic!

I'll put it on my pecs/shoulders and bicep areas at least once a week to help keep inflammation down. Only problem is, it's so relaxing you fall asleep! LOL!

npcdusty
10-27-17, 2:50 pm
So far I have had some good training session this week. Got in arms on Weds and Shoulders on Thursday. Both went well. I can tell the pec is still tender when doing shoulders and a little on biceps. Has a strange pull in the bicep shoulder tie in sometimes. Tens unit will be in today!!! On to getting all this shit worked out and move forward. We got like 18 weeks tot he Arnold. Plenty of time to recover, catch up and hit my yearly goals I set from last year... Didn't log any of the workouts but got them in and hammered it out best I could.

Have fun fellas!

npcdusty
10-30-17, 5:10 pm
So I decided to push through this fucking rut im in. Im tired of aches and pain, im tired of excuses and stress. So fuck it. IM going to do something about it. I began rehabbing the knee and chest on Friday with the new tens unit. Let me say its awesome and painful at the same time. But it is already helping. So I have been doing some more training research. I watch a lot of other people workout and thought, if I watch other people so much what would it be like to focus on watching myself a lot to. So I started "watching" myself and I noticed Im boring as fuck, that's where the rut comes in. So im getting out of it. Pushing myself out of my comfort zone. Going back to the books and learning something new. That's right, im throwing it all out the window. I putting myself in anothers hands and going to do it there way. I sunk in a small and I mean small month charge for now to see what it can do and if I like it, I can proceed, if not no problem, thanks and good luck...So here we go!!!

Today: push sets. Yep push - Chest, Shoulders and Triceps.

Chest: Flat DB: 55, 70, 80, 105, 120, 130 for a all out failure set of 6

Incline Smith, 135, 185, 225, 245, 275 for all out set of 7 (7 failed on the way up)

Cable cross over on knees: 25, 35, 42.7 for all out set of 15+ I think, to failure

Smith Shoulder Press: 135, 185, 225 for all out set of 6 or 7 but failed.

Side Raise DB: 35, 35, 35 all to failure (great form, shoulders back with fingers above thumb. Last set broke form to get extra)

Straight Bar Pressdown: did 3 warmups and then stack to failure

Hammer strg Pressdown (standing): 140, 190, 240 for all out set to failure

Rope press down: 2 warmups and 1 set to failure

DB shrugs: 110, 120, 130 all to failure

Good lord.... I like it. I ended being excited about this workout. So this week I can do 2 push, 2 pull and 2 legs if recovery allows.

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

ChrisTuttle
10-30-17, 6:57 pm
So I know somewhere in this thread is what happened to your knee but can you tell me what is going on? Catch me up?

npcdusty
10-31-17, 12:55 pm
Seems to be a very bad case of Tendonitis. It started in my right knee and then over into the left. Right is some what better but the left is killer. I work in IT so I sit a lot. Apparently 12 years of this damn chair has wrecked the tendons. Im using different sitting and standing methods now to help as well. Its been a long battle. Just 10 min in the car and im on fire.... Make that drive from Tennessee to Ohio for the Arnold a real pain in the ass too....

Any suggestions are greatly appreciated!!!


So I know somewhere in this thread is what happened to your knee but can you tell me what is going on? Catch me up?

Altered Beast
10-31-17, 1:34 pm
Form check on all of your lower lifts for starters.

Flex helps but take the Double Strength Hyularonic Acid by NOW Foods 3 times a day on top of FLEX. It's cured all of my woes! Really helps keep lubricating fluids in the joints.

npcdusty
10-31-17, 4:07 pm
Yeah, I went back through all my lifts and all to see if it would help. I always use Flex. Been on some rx for inflammation as well but never really goes away. So far getting out of this chair and standing more has done best for me. Sitting is what hurts the most in a bent knee position and then it just gets aggravated and flared up. Ill try the Acid and see if it helps. Thanks!!!


Form check on all of your lower lifts for starters.

Flex helps but take the Double Strength Hyularonic Acid by NOW Foods 3 times a day on top of FLEX. It's cured all of my woes! Really helps keep lubricating fluids in the joints.

Altered Beast
11-01-17, 11:16 am
Yeah, I went back through all my lifts and all to see if it would help. I always use Flex. Been on some rx for inflammation as well but never really goes away. So far getting out of this chair and standing more has done best for me. Sitting is what hurts the most in a bent knee position and then it just gets aggravated and flared up. Ill try the Acid and see if it helps. Thanks!!!

No problem!

Don't anti inflammatory drugs drain fluid from the joints? Might want to look into that as I don't remember exactly for sure if that is the case.

npcdusty
11-01-17, 2:28 pm
Ran my first pull session today on the new format. Got in a great workout and moved some weight as I needed to.

Wide grip pulldowns (palms in) several warmups with one all out set to failure with stack.

Overhand grip row: 135, 225, 315 to failure. Got 8 good ones and last 2 were a bit forced.

Close grip seated row: 3 warmups and 1 set to failure, think weight was at 270. (I hate these just fyi)

Deadlifts: 135, 225, 275, 315 for 10 365 for 10 pretty much failed at 10. (ran these from the rack with straps double overhand)

Abs: Rope crunches for 3 sets of 10 @ 70lbs. (prob the first time I have done abs in years)

I was extremely happy with the workout. I was goignt o use 315 on deads as my failure set but surprised myself as it felt light. Used 365 to stay moderate for now considering I haven't been doing a lot of deads for the past few months. Train on!

Was going to hit some biceps but was pushed for time due to trick or treat with the kiddos. #batdad
1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-02-17, 11:12 am
Got in a good one. I was limited on time but got all done and felt good about it.

Leg Ext (plate loaded) 1 plateX10, 2plX10, 3plX10, 4plX10, 5plX10 failed at 10.

Leg press: 4plX10, 5plX8. 6plX6, 8plX3, 10plX12 felt about failure at 12. (put knee sleeves on at 8pl set) pl per side

Back Squat: 135X10, 225X8, 275X3, 315X10 (since I haven't squatted much I ran this to 10 and stopped but 10 pushed me)

Lying leg curl: 6 sets of 4 with 10 sec rest between sets. I failed on 5 and 6 so I dropped weight to finish reps. WOW

Glute Ext Single Leg: I have never used this machine... 3 sets of 10, 50, 60,70 (ran to failure on 70)

Seated Ham curls: 2 light warmups and 1 set to failure

Standing calf raise machine: 2 sets of 10 with 295 ( second set failed did 2 half reps. Hard stretch at bottom with full ext at top)

Today I am feeling it. I made it through the workout in a hr or faster. Really didn't have any knee pain just some discomfort. Had 2 ibuprofen 200mg at pre workout so they also helped.
1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

ChrisTuttle
11-02-17, 7:15 pm
Seems to be a very bad case of Tendonitis. It started in my right knee and then over into the left. Right is some what better but the left is killer. I work in IT so I sit a lot. Apparently 12 years of this damn chair has wrecked the tendons. Im using different sitting and standing methods now to help as well. Its been a long battle. Just 10 min in the car and im on fire.... Make that drive from Tennessee to Ohio for the Arnold a real pain in the ass too....

Any suggestions are greatly appreciated!!!

So patella tendinitis? Being in the best position kills? If so and you have not already you need to lengthen your rectus femoris muscles, hip flexors, and psoas. You will have almost instant relief. Same thing happened to me years back. Only thing that fixed it

npcdusty
11-03-17, 2:26 pm
Yep you are right on the money Chris. I have been reading up on some help but nothing has really helped. Ill focus more on what your saying. I hope I have the same results you did. This shit is really getting old...and painful

as always thanks for helping! The photo shoot looked great from what I have seen!


So patella tendinitis? Being in the best position kills? If so and you have not already you need to lengthen your rectus femoris muscles, hip flexors, and psoas. You will have almost instant relief. Same thing happened to me years back. Only thing that fixed it

npcdusty
11-03-17, 2:34 pm
Round 2 of push. Not quiet as good as round 1 but im a little beat up already...


Chest: Flat DB: 55, 75, 105, 115, 130 for a all out failure set of 6

Incline Smith, 135, 185, 225, 255, for all out set of 8 (8 failed on the way up)

Cable cross over on knees: 25, 35, 42.7 for all out set of 15+ I think, to failure

Smith Shoulder Press: 135, 185, 225 for all out set of 8.

Side Raise DB: 30, 35, 40 all to failure (great form, shoulders back with fingers above thumb. Last set broke form to get extra)

Straight Bar Pressdown: did 3 warmups and then stack to failure

seated machine Pressdown (standing): 2 warmups and then stack to failure

1 scoop watermelon fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

Rope press down: 2 warmups and 1 set to failure

ChrisTuttle
11-03-17, 4:44 pm
Yep you are right on the money Chris. I have been reading up on some help but nothing has really helped. Ill focus more on what your saying. I hope I have the same results you did. This shit is really getting old...and painful

as always thanks for helping! The photo shoot looked great from what I have seen!

I spend 30 mins per day opening up my hips and stretching my lower body just to remain function. We get older and muscular we are as stiff as a board!

npcdusty
11-03-17, 4:53 pm
I wont argue with you on that for sure. Hell most days I cant put on my socks because im to stiff and tight. Time to set a reminder for these stretches. Ill do anything to get rid of the knee pain!!!! Thanks again!


I spend 30 mins per day opening up my hips and stretching my lower body just to remain function. We get older and muscular we are as stiff as a board!

npcdusty
11-03-17, 5:01 pm
Wide grip pulldowns (palms in) several warmups with one all out set to failure with stack.

Overhand grip row: 135, 225, 315 to failure. got 10 today

Close grip seated row: 3 warmups and 1 set to failure, think weight was at 270. I think I pulled out 10 or 11

Deadlifts: 135, 225, 275, 315, 365 for 12 pretty much failed at 12. (ran these from the rack with straps double overhand)

Abs: Rope crunches for 3 sets of 10 @ 70, 80, 100.
superset
DB curls: 30X15, 40X10, 50 to failure.

1 scoop orange fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

ChrisTuttle
11-03-17, 5:33 pm
I wont argue with you on that for sure. Hell most days I cant put on my socks because im to stiff and tight. Time to set a reminder for these stretches. Ill do anything to get rid of the knee pain!!!! Thanks again!

Yeah man it makes me feel SUPER OLD! AHHAH

npcdusty
11-06-17, 5:19 pm
Got in another good push workout today. Pretty much ran same as last week but tried to up the numbers.

DB Bench: 55, 70, 90, 110, 130 for 9. (no way 10 was in the works)

Smith Incline: 135, 185 ,225, 275 to failure, drop to 225 failure.

Cable crossover: 25, 30, 35 all for big stretch and squeeze.
Superset
DB Side raise, 30, 35, 40 ran the 40 for 20 and failed.

Smith Machine Shoulder press: 135, 185, 225 to failure, drop to 185 to failure, drop to 135 to failure

Tricep Pressdown: 3 sets last set to failure ( straight Bar)
superset
1 arm overhead DB ext - to failure with 30lb

Dips - 3 sets to failure with just bodyweight.

Good pump today. Still trying to heal this issue with the pec and or left bicep tendon. Getting better.

1 scoop Blue raspberry fury
Animal juiced aminos for intra and post
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-08-17, 10:38 am
Another great pull day in the books. Really felt good today. Moved up some weights to get in more of a groove.

Wide Grip pulldown with handles: several warmups, stack plus 20lb DB to failure ( around 10)

Bent overhand Bar rows: 13, 225, 275, 315 for 10 ( failed around 8 with 2 forced reps)

Seated cable rows: 2-3 warmups 270 to failure ( really focused on full contraction and stretch)

Deads (Double overhand strapped) 135, 225, 315, 375 X 12 ( felt damn good and fast)

Rope cable crunches: 3 sets of 10 with 100lbs
superset
Machine underhand row: 2 warmups and 1 set of 10 with stack (pause at contraction)

Workout felt really good. Didn't do any biceps today. The chest strain seems to be better but it must have pulled on my bicep tendon as well because it is still sore and tender.

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-09-17, 12:00 pm
Got in another good one today. Knee felt better than it has in a while. I owe a big thanks to Chris Tuttle for the advice on some stretches to elongate the muscles. I really think its helping. Still a lot of discomfort during the day mainly while sitting but the stretching is relieving it some. Also doing some TENS units work at night.

Leg Ext: 1pl, 1pl, 3pl, 4pl 5plX10-12(failure)

Leg Press: 5pl, 7pl, 8pl, 10 plX12 (almost failure)

Squat: 135X10, 185X6, 225X3, 275X3, 315X12 ( these felt really good today) 1 then did one set at 365X1 with wraps just for fun.

Had to cut my workout short today due to some family plans, but I will have a second run this weekend for another leg day and will focus on hams and calves more then. Making some progress I feel!

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-10-17, 12:16 pm
2nd for the week. Another awesome one in the books! I am liking this "program" so far.

DB Bench - 55, 70, 90, 115, 130X9 ( damn I wanted that 10th)

Incline smith - 135, 185, 225 ( I pressed 225 to failure, dropped to 185, then 135)

Cable crossover - 30, 35, 42.5 ( all on knees)

Smith Shoulder Press - 135, 185, 205 to failure, drop 185, drop 135

DB side Raise - 30s, 35s, 40s, 50s

Cable Pressdown - 2 warmup and 1 set failure with stack and a 5lb plus

Overhead 1 arm DB ext: 30, 35, 35
superset
21s with 65 for 3 sets


Awesome workout. Gonna put in some more bicep training as the tendon gets better.
1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-13-17, 9:30 am
got in another great one today. Ramped this up a bit and changed a small few.


Wide grip pulldown (Handles, palms in) several warmups, 1 set of stack with 25LBS db on top for 9 or 10

DB rows on a decline bench - 115lbs, 130lbs, 150lbs X10 almost failure

Cable seated rows, 2 warmups, stack with 25lbs DB on top for 10 nice and slow on negative.

Deads from rack start - 135, 225, 275, 315, 405X10 ( double overhand with straps) Getting better. May start doing from floor at start soon again.

Rope crunches: 100X10 for 3 sets.

Really digging this plan so far. I wasn't ready to do 2nd session of legs yet. Still working on the knees and getting the recovery needed. Maybe soon though.

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-14-17, 5:32 pm
Turning it up...

DB bench: 60, 90, 115, 135X8 and failure

Incline Smith, 135, 185, 225, 275 to failure, drop 225, drop 185, drop 135 all failure

Seated Cable flye: 3 sets of 10 big squeeze and stretch

DB side raise: 30, 40, 55 all sets of 10 or more
superset
Rev Peck deck: 3 sets of 10 last set to failure

Seated DB press: 60, 70, 90 for 10 I believe

Cable bar press down: stack to failure on last 2 warmups

Rev cable pulldown: 3 sets last to failure

Nice workout, making some progress. Getting stronger and leaner!!!
1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-15-17, 10:30 am
Another great pull day. Switch a few exercises up to get in some different angles.

Close grip pulldowns: 3-4 warmups, stack for 8 with 2 forced to failure.

Wide grip cable row: 2 warmus, and 1 set to failure with stack. (these felt really good) then 2 drops to failure
superset
DB curls: 3 sets of 10

Tbar Row: 3 warmups and 1 sets of 160 (3plates and a 25) dropped to 3pl, dropped to 2pl all to failure.
Superset
Bar curls: 3 sets of strict 10 reps

Deads: 135, 225, 315, 405X10 (easier today) still doing these from rack start double overhand with straps. ran no straps till 405

Rope Crunches: 3 sets of 10 with 100lbs
superset
DB 21s with 30s

Awesome workout today!!!

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-16-17, 11:17 am
Had enough time to get in a full session today!

Ext: (plate loaded) 45, 90, 135, 180, 225, 250 for failure set of 8ish

Leg press: 5pl a side, 7pl a side, 10pl a side for 12 good deep and slow.

Squat: (felt good today) 135, 225, 275, 315 for a easy 12. Was able to go nice and deep with no knee pain ( go up next week) 365 for a nice 3 rep set with sleeves.

Lying leg curl: 6 sets of failure with 10 sec between each set, dropping weight as needed. (death)

Standing calf raise: 3 sets of failure

Seated leg curl: 3 sets of failure with hard squeeze!!!!

loved this workout, really getting to be a better setting now!
1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day.

npcdusty
11-19-17, 6:01 pm
Finished the week out strong with both 2nd session of Push and pull.

DB Bench: 60, 80, 100, 135X8 with 2 drops

Incline Smith, 135, 185, 225 to failure dropped to 185 and dropped to 135

Cable flyes on knees: 35, 42.5, 50 all to 10 or failure
Superset
DB Side Raise: 30, 45, 55

Smith Shoulder Press: 135, 185, 225, 235 to failure, drop 3 times to failure

Bent Raise: 30, 35, 35 high reps.

Straight bar pressdown: 3 sets and 1 failure set of stack

Dips, 2 sets with bodyweight for 10 and 1 set to failure with 25lbs plate

DB kick back (single arm): 35 for 10 55 for 10 each

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day

npcdusty
11-21-17, 10:28 am
Got in another great 2nd pull session today. Little run down from the weel but finished strong.

Close grip pulls: 3 warmups and 1 set to failure with 300, drop X2

Wide Grip overhand cable row, 2 warmups, stack to failure and 3 drops.

Tbar rows: 3 warmups, 160 to failure, dropX2

Deads: 135, 225, 315, 405 for 8, low back pump was insane so I had to stop here today.

DB curls: 30, 40, 50 - drop 40, 30

21s: 3 sets 60, 65, 70

1 set hammers 50, 40, 30 all in one drop set.

The pump today was insane. I truly feel like im training my ass off right now and it is showing. Getting stronger, leaner and feeling better. Much healthier feeling as well.

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day

npcdusty
11-21-17, 10:38 am
New week, rested and ready to go!

Trying to up things this week if possible even if its the intensity.

DB Bench: 60, 80, 115, 130X8, drop to 100, drop to 80, drop to 60 (DAMN)

Incline Smith: 135, 185, 225 to failure drop 185 drop 135.

Seated machine Cable Flye: 3 sets of 10-12 (full squeeze)
superset
Rev peck deck: 3 sets of 10 - failure (began Shoulders)

Smith Shoulder press (dead Stop): 135, 185, 195 to failure, drop 135, drop 95 (these were tough but effective)

DB Side raise: 30, 40, 50-drop45-drop-40-drop-35-drop30 ( blood flow to the max)
superset
Seated machine shrugs: 3 sets of 10

Vbar press down: 3 warmups, stack with 20lb DB to failure

Straight bar rev grip pull down: 3 sets of 10, last set dropped X2

1 set of single arm DB overhead press: 30, drop 25, drop 20lb. ( Done)

Awesome workout. This was a fast pace balls to the wall. I like this style right now and its paying off!!!

1 scoop orange fury
Animal juiced aminos for intra and post
Green Apple Gatorade intra
I use my flex and universal creatine in the a.m.
Animal Pak Powder mid morning and mid day

npcdusty
11-27-17, 1:17 pm
ok, damn what a week. Legs went ok, had a low back spasm on squats so I had to front squat instead. Didn't have time to log everything with the holidays and all the running.

Hit a good 2 session on chest and back on Sat and Sunday. Ran a shoulder dominant 2nd push session followed with chest and tri and then did mostly lat and mid back on sundays 2nd pull. No deads since the low back is still a bit tight. Finished pull with some biceps and abs. Now on to a new week. Trying to rest up some after spending 3 trips to the ER vet and regular vet with my oldest dog. She is having some issues but looks to be on the better side of things now. Thoughts and prayers welcome for her please!

Train hard all!!!