Taking out the Trash

[Cellardweller]

S'up fellas. My name's Mike, I'm 37 years old and have been training on and off since high school. I've been with my wife for five years now and five years ago I was benching 315 x5 and kinda let the iron life fall away with my marriage and 3 step children. Talk about a lifestyle change! Last year I was taking out the trash and had to carry a leaf bag in a bear hug because it was too heavy and I was huffing and puffing all the way to the curb. These two guys in a pick-up drove by and were laughing their asses off at me. At first I was pissed, but then I took a look at myself and I was laughable. I swore then and there that things were going to be different. I had to unburry my equipment in the basement from the piles of Christmas decorations and various junk that seems to gravitate towards it. I started cutting out Animal ads and sticking them on the wall for inspiration too. Things came to a crash last spring when I tore a tendon in my ankle. No walking means no walking down the stairs to work out. As soon as I was able to hobble down the stairs with a brace on my foot I was pumping some iron again. Actually, I discovered this awesome forum while I was sitting on my ass letting my ankle heal. Things have been on track since. I'm eating cleaner. I eat 4-6 times a day now, and I'm supplimenting with PAK, STAK, Torrent and Iso Whey. I still get some ankle pain so I'm eyeballing Flex as well as Real Gains. This is it. This is my journey and if my ass is slipping I trust my brothers to call me out. No excuses.

[C.Coronato]

Awesome start my man for sure. How is the ankle feeling now?

[Cellardweller]

Thanks TTL. Ankle's good but sometimes I ace wrap it when I cut the grass or something.

today was leg day. I hate the multifunction leg attachment that comes with a bench.

squat 135 x 8
205 x 6
255 x 5
305 x 4
255 x 4

leg ext (both legs)
90 x 10
125 x 8
150 x 4
90 x 7

ham curls (each leg)
45 x 10
65 x 5
65 x 5
45 x 10

finished up with some light box squats
95 x 8 x 3 sets

[Cellardweller]

PD wide grip
160 x 12
210 x 12
260 x 12
300 x 7
260 x 7

close grip
210 x 12
260 x 10
260 x 7

seated rows
210 x 10
210 x 12
250 x 8

dumbell rows
60 x 12
80 x 10
80 x 6
70 x 8

DL
135 x 10
185 x 7
205 x 4

Wasn't into it today. Had a bunch of teenager drama at home before working out. The cable cover split and the cable came off my low pully pissing me off too. Deads are on my shit list and are something I need to bring up. Still, I feel that I got something done. Also today was my last day of my first STAK cycle.

[C.Coronato]

How did you like the Stak?

[Cellardweller]

I liked the STAK. Strength wise I added some numbers to my lifts, but nothing crazy. Mostly I noticed my arms and legs looking fuller. I grew some. Loving that. Looking foreward to my next cycle. It felt wierd today only taking PAK.

inc BP
135 x 10
205 x 10
255 x 6
275 x 3
225 x 6

dec BP
205 x 10
255 x 4
225 x 7

inc fly
40 x 10
50 x 10
56 x 7 (I have 3lb plates)

close grip BP
135 x 10
175 x 6
175 x 7
155 x 7

press downs w/ V bar
90 x 12
130 x 10
160 x 7
160 x 8

wide grip PD w/ reverse grip
90 x 10
130 x 7
130 x 6

I got a partial rep after my 4th rep of 255 on the decline BP. Luckily I could rerack the bar. My old training partner was a firefighter/ paramedic and one of his first runs was a guy who didn't rerack his bar. His roommate came home and found him dead on his home bench with the bar sunk in 3 inches in his throat. On a flat bench you can roll that shit down your chest to your thighs. I guess that didn't occur to the guy.

[Cellardweller]

Long weekend. Worked 3 12 hour shifts. Today I'm getting back on track with Delts and Bi's

BB presses behind the head 95x12 115x10 135x6
in front of the head 115x6 135x5

BB rows 115x12 165x12 185x6 165x6

Laterals sets of 30 x12 x9 x8 x7

preacher curls shoulder width grip 65x10 85x6 85x5
close grip 65x10 75x10 85x5

Hammer curls 30 for 3 sets of 10

I'm kinda pissed at myself because I bitched out on abs all week. Picking that shit up tomorrow.

[Cellardweller]

SQ
135x10 205x10 255x7 305x4 255x5

LE
90x10 115x10 140x10 165x6 140x8

Ham Curls
45x10 65x10 65x7 Fucking ankle pad came off at the end of the last set and everything went crashing. I'm glad I didn't get hurt. Did I ever say how much I hate the fucking leg attachment to home gym benches? Finished up with 3 sets of 20 crunches.

[Cellardweller]

Real life kicking my ass lately. Things have been crazy and I started eating shit yesterday. I was doing so good too. Getting back today with a short back workout. I can't let a little setback turn into a big one. Back to the iron grind!

[Cellardweller]

I supersetted back and bi's the other day. Yesterday was chest and tri's. today I'm taking off and tomorrow will be delts. Feeling kinda run down physically and emotionally. Have some time off work starting tomorrow, so hopefully I'll get my game on.

[NJC_Manhattan]

Welcome and some nice workouts in here

[Cellardweller]

Thanks man. I forgot my wife scheduled to get new carpets in the bedrooms. I've been moving furniture to where ever I can, basement, garage, the back yard and back again. I gotta pick up my game tomorrow. No excuses. I actually feel guilty.

[Cellardweller]

seated presses 95x12 115x8 135x6 135x6
laterals 30x10 36x10 40x9 40x6
rows 115x8 135x10 155x7 135x8

preacher curls wide grip 65x12 85x7 85x5 75x5
close grip 75x8 85x5 85x5
reverse grip on straight bar 45x12 55x9 65x7
hammers 40x10 40x7 40x5

Feeling good today. I was feeling it in my shoulders probably from lifting furniture all day yesterday. Held my rows up for a 2 count on each rep. Felt good.

[Cellardweller]

Squats 205x10 255x8 305x5 305x4 my back felt a little snakey on that last set.
leg ext 115x10 140x10 165x7 165x5
ham curls 65x10 65x9 65x5
box squats 110 x10 x3 sets

Not too bad. A little better than last week.

[Cellardweller]

pulldowns 160x15 210x10 260x9 260x6 210x7
DB rows 60x12 80x9 80x8
DL 135x10 185x7 185x5

Ran out of gas today. Food was an issue. I had a protein bar with my PAK just before working out. Rest was an issue. Worked a 12 shift last night and got up and worked out. Plus, yesterday was leg day and my lower back was feeling it from the git go on DLs. My lower back sucks as it is. I should have taken today off, but my work schedule is screwed up for the holiday and I wanted to get something in.

[Cellardweller]

sit on the couch x10
cooked chicken on the grill x6 (feel the forearms burning)
Star Wars marathon on Spike x3 supersetted with surfing the net
got my son to cut the grass x1 (that's a PR. wallet's burning from that effort)

After that shitty ass back day and with work being hell, I need a day off. I can honestly say I'm missing the STAK. I recovered like nothing on STAK. Feeling old an cranky LOL. Getting some ASAP for my weekend off this week. Tomorrow is chest and tri's.

[Cellardweller]

Flat BP 135x10 205x10 255x8 275x4 225x7
Inc BP 205x10 235x6 235x4 185x10
CGBP 135x12 165x11 185x7
V Bar PD 90x15 130x12 130x12


Short and sweet.

[Cellardweller]

Yesterday was Delts and I threw in a bicepts set before running off to work.

presses 95x12 115x10 135x6 135x5
laterals 30x8 30x10 36x9 36x8
BB rows 115x12 135x11 155x7 155x6
BB curls 85x10 105x5 105x8 115x4

resting today and tomorrow will be leg day.

[Cellardweller]

Sq 205x10 255x9 305x6 315x2 PR

Immediately after hitting that 6 on 305 I staggered over to my note pad and with a trembling hand I scored that 6 in. Earned that shit. The 315 wasn't pretty and my back was telling me to fuck off, but I got it and next time I'm nailing it again hopefully for 3. Back on 5/12 I hit 305 x4 so I'm pretty happy with my progress in 3 weeks.

LE 115x12 140x10 165x8 165x5
Ham curls 45x6 45x10 65x9 65x6 I think I was trying to plow through my workout after that 315. I felt like I could run through a brick wall. LOL I actually started w/ 65 and only hit it x2. My hams were going to rip off on the first set.

[Cellardweller]

My journey started 3 weeks ago but I've been at it since about August. I'm weighing in about 275 right now. My weight really hasn't change much since I started.

I'm supping w/ PAK, Torrent, Ultra Whey Pro and have my second cycle of STAK and some Real Gains in the mail.

I work 12 hr midnight shifts so my day usually starts about 14:30 or 1500. I start off w/ PAK, 5 egg whites scrambled and a bannana. I work out, have dinner and off to work at 1830. At work, as time allows, I eat a protein bar about 2300, 2 PB&Js about 0100-0200 and about 0500 its a protein shake and more peanut butter or another protein bar. Once home I sometimes eat a bowl of cereal and off to bed while my coworkers are off to the bar at 0700.

The Good

1. I've been hitting each body part at least once a week.
2. Seeing changes physically and numerically. Getting stronger. Noticing my delts becoming more defined, my arms and thighs are fuller. Chest is also more fuller.
3. I've been successfully eating every 3-4 hours. The Real Gains is going to be my work protein shake.

The Bad

1. My diet isn't the cleanest. Planning my day is just alright and precooking food is out since I have a teenager infestation at home. Once they come home from school its like a locust swarm in the kitchen. My wife also has a hardtime with the eating. Need to eat more and add in some clean carbs.
2. Rest sucks. My work schedule is for shit.
3. If you've been following my journey, you should have noticed something missing. I do shit for cardio. I've got to start a cardio routine. Running is out since I have flat feet and that's why I got the tendon tear in my ankle. I plan on biking and lap swimming. There's a pool near my house. I HAVE TO GET OFF MY ASS.

Trying to be honest with myself and make some changes. Maybe I'll have another look back in a month or so and see how I'm doing.