Taking out the Trash

[Cellardweller]

Yesterday was back and bi's. taking today off and tomorrow is chest day.


PD 160x15 210x12 260x8 260x10
DB Rows 60x12 80x10 80x7
DL 135x8 185x6 205x4 My low back sucks ass, but I won't quit.
Seated Cable pulls 160x12 210x12 260x8

Preacher Curls w/ wide grip 65x10 85x10 95x5 85x6
Preacher Curls w/ close grip 75x10 85x5 85x3

[Cellardweller]

Didn't record my workout today. Today was chest and tri's. The highlight was a set of 295x5 on the flat bench. Everything else was kinda sameish from my last chest/tri workout.

[Cellardweller]

Yesterday was delts

seated BB press 95x10 115x10 135x6 135x6
laterals 30x10 30x10 36x9 36x6
rows 135x10 155x8 155x7
upright rows 95x10 x3

Got my STAK and Real Gains today.

[Cellardweller]

Been off for a while. Getting back in. Been real run down, stressed out and burnt out.

flat BP 205x10 255x5 255x5 255x2
Inc BP 185x10 205x8 225x4

Close grip BP 135x10 155x10 185x6
V-bar pull down 90x12 140x10 140x10 140x10

Arms were a little shakey and lifts weren't as strong as they should. Really the last 2 weeks have been crap for working out. I just started my STAK yesterday and I've had it for a week. I'm gonna focus on just getting it all in this week and will try to go heavy next week.

[Cellardweller]

Today's work out fueled by rage. Got some names and faces firing me up. Went heavier than expected today.

Seated shoulder press 95x10 115x10 135x8 135x7
Lateral raises 30x10 30x10 36x9 36x6
BB rows 115x10 135x10 155x6 155x4

BB curls 95x10 115x5 115x5 115x4
Preacher conc curls 30x10 36x7 36x2 30x6
Hammer curls 30x4

Bitched out on hammers. My forearms were roasted already.

[Cellardweller]

Deads 135x10 205x7 255x2 255x2
Pull downs 160x15 210x15 260x8 260x8
Seated cable pulls 160x15 210x12 260x13 260x10
DB rows 70x10 70x9 80x6

Switched up the order today and did dead lifts first. Still sucked. Proportionally my low back is really weak compared to my squat and bench. I'm gonna have to try something different to bring it up. I find it ironic that my back sucks so much when I used to be on a rowing team in high school. Of course that was almost twenty years ago too.

[ontheEDGE]

What's up man, fellow cellar gym member. I'll on board. You mentioned no cardio, I actually lost 15 lbs doing hit cardio 3 times a week. 10-15 minutes was all it took. I mean I was lifting first and diet was good but it can work for you I think. Every workout day that I didn't train legs I did 30 sec sprints with 1:30 rest about 4-5 times. Now I do it only twice cause I'm not cutting anymore.

[Cellardweller]

Thanks Edge. So far I'm gaining strength and muscle without my weight changing, which is some kind of progress. But yeah, I need to add something. Even though I shouldn't be running I think I'm going to start. The public pool near my house is now open and I'm definitly going to start AM lap swims before it gets crazy busy. I also have my bike ready to go. Once I start I'm sure I'll loose 10-15 lbs easy then it'll be work after that. Actually, tomorrow is leg day and tuesday I'm starting the cardio. Been in a funk lately and have delt with all the shit everyone has dumped on my plate and now I'm back to paying my dues. I appreciate your two cents and love your sigs brother.

[Cellardweller]

Squats 205x10 255x8 305x5 255x5
LE 140x6 140x8 165x5 165x5
ham curls 65x8 65x8 75x4 65x7

[Cellardweller]

FB 205x10 255x9 295x5 295x3
Inc Bench 205x9 225x6 245x4 205x7
Dec Flye 46x8 46x6 40x7
Inc Flye 40x10 46x6 46x6

[Cellardweller]

ran/walked in the park today. My ankle didn't like it too much.

[Cellardweller]

Off today.

Tomorrow I'm going to start Animal training routine #5. Never tried a program or routine before besides just hitting each part once a week and pyrimiding up the weight. I know I should just try it as is, but I'm throwing in a couple shoulder moves on the second day. Why #5? Because it's similar to what I've been doing exercise-wise. It also changes things up some. I'm very intrigued by the split back work. Also the ab and cardio work is mandatory. I usually just throw in abs here and there and never do consistant work with them. I have to come up with 3 sets of something consistant for abs. As I was saying before, I have to start my cardio and stick to it. If I follow this I'm in for 20 min 4 days a week. Keeping with the specific days of the week will be a challenge due to my 12 hour work days. Six weeks sounds like a good run and if its working then I'll keep at it for 8 weeks. Weighing in at 276. My diet is OK and could be a little better. I am still eating 6 meals a day. Looking for size. Looking for strength. If I can loose some fat and leave a few bodies in my wake then that's just a bonus for me.

[ontheEDGE]

Always good to change it up a bit. I started pyramid stuff about 3 weeks ago tryng for size n strength like you. That combined with Test and upping my calories has been great. What supps are you taking for the 6 weeks?

[Cellardweller]

Already hit a bump in the road. My wife wanted to have breakfast with me after work this AM. Got real late and have to go in again in 2 hours. Tweleve hour shifts suck, but I get extra time off because of them.

Edge, I'm in the middle of a STAK cycle. I'm also useing PAK, Torrent, Ultra Whey Pro and Real Gains. I spice up my Torrent with a scoop of UWP and the RG is usually my last meal of the day. Honestly I think the RG is working for me. I needed the extra calories. When I look in the mirror there's still some things on my shit list, but I really like what I'm seeing. Strength is coming up too.

[Cellardweller]

Started #5 today. Felt great! Legs are fried.

Sq 225x8 305x6 335x4 355x1 185x13
ham curls 65x8 75x6 90x4 100x2 40x19
LE 140x10 165x7 190x4 210x2 90x11
Abs

Had to rub a couple of brain cells together to figure out my weights. Usually I do LE after squats so I think I got more rest than I'm used to so next time I'll go heavier.

[Cellardweller]

Did deads and shrugs today. I should have had a rest day today. Work has killed me the last 2 nights and sleep has been off. Taking tomorrow off so I can have a big day tuesday.

[Cellardweller]

Behind the neck PDs 210x10 260x8 300x3 300x2 pully popped off 300x5
Front PDs 260x10 300x5 300x4 260x9
seated rows 260x10 280x7 300x6 300x4 210x15

BB curls 95x10 115x3 105x6 105x4 85x11
Preacher curls 75x6 75x6 85x3 85x3 55x10
alt seat curls 30x7 30x6 36x4 36x4 20x12

Abs

when that pully popped it scared the shit out of me LOL. Had to break out some tools. Maybe it's time to find a gym. Great work out today. Form could have been better on some of the heavier lifts. Liking this routine, but I'm still trying to figure out my weight on things. Next week I should have it dialed in.

[TheAnima!Packist]

Dude, getting good numbers hows the food situation? and is that ankle getting better or is it? I tore my left quad back in school so I know where ya comin from on that. But keep it up man, don't let life's garbage pile up, throw it out with the workouts.

Late, Pack

[Cellardweller]

The ankle is OK. It's been a year since the injury and it doesn't like work. Running always makes it hurt. I walk on an incline on the treadmill and that doesn't bother it too much. I have big calves already so I don't hit them in my rotation. I can't imagine what my ankle would feel like after useing some of the machines in the gym. I need to do some of the stretching and exercises I did in PT again to strengthen it.

Food is just OK. I'm eating every 3-4 hours but there's fast food in there a couple times a week. Stocking up on better stuff at home too. Got my wife into it more now. I can see growth and change, so I'm doing alright, but not the best I can be. At least I recognize that.

Forearms are cramping from today. :)

[TheAnima!Packist]

Right on brother, don't let the ankle turn into cement thats for sure.

Late, Pack