Shuffled Cards

[Gambit]

My name is Gambit.

I have no excuse for my distance, for my infrequent postings, or perceived lack of affection to this life.

What I do have is 18 weeks. Starting Monday, February 16, 2015, I will enter a hell-hole of my own design.

I've been almost a year out of the gym, I shouldn't even be walking (according to some PhD).

If there's anything I've never lost, it's the spirit and camaraderie that Animal brings.

Just don't ever consider me civilized.

[Gambit]

18 weeks. I'm going to push myself further than I ever have and it's going to be one helluva ride.

4am wake up. Big glass of water, Animal Pak, and four clementines.

4:30 I'm in the gym.

16 minutes on the EFX machine.

WIDE-grip lat pulldowns, 3 warm up sets, 3 x 10 reps
Seated neutral grip rows, 3 x 10
Bent-over barbell rows, 3 x 10
Shrugs, 3 x 20
Hyperextensions, 3 x 15

Feels good to be back in the gym.

Got home, got a strawberry protein shake in me while showering

3 whole eggs, oatmeal, glass of milk.

Had a big ass roast beef sandwich, raisins, and a protein shake about 10am.

Lunch was two cans of tuna, brown rice, peanuts, and 2 clementines.

Had a bowl of chili about 3pm.

Just finished two eye rounds, brown rice, and glass of milk.

---------

Chest day tomorrow, almost bed time now. 4am is just a blink away.

[Firefist]

Good stuff buddy. Most everyone strays from the path at least once in their journey. Welcome home.

[deanna7272]

You're never too far away from home...

Welcome back...

[Gambit]

Thanks for the kind words.

Got my supps in the mail yesterday and I'll be posting how I plan on using them this afternoon.

Just know it started with ZMA Pro at about 8:30 last night and bed not soon after.

4am wake up, big glass of water and 4 clementines.

4:30 in the gym. Chest day.

20 minutes on EFX

Dumbbell Bench Press - 2 warm up sets, 3 x 10
Hammer Strength Incline - 3 x 10
Incline Dumbbell Flyes - 3 x 10
Cable Crossovers - 3 x 10
Pushups to failure - 3 sets x didn't count...but it wasn't many!

Just stirred up some protein and took my Pak. Time for a shower

[Gambit]

Been a solid day. Didn't hit the gym, but don't call it an off day.

Woke up at 4:30, took a shake and Pak.

Ate at 6:30, three eggs, oatmeal, milk.

Snacked at 10, turkey sandwich, raisins, and clementines.

Ate a steak, brown rice, and clementines for a lunch.

Just ate a can of tuna, carrots, raisins, and peanuts.

---

As far as my supplements go, I'm taking Pak everyday along with A whey protein.

Over the course of my 18 week challenge, I'll be cycling in M-Stak, which I had great success with in the past. I'll also be cycling in Stak during my bulk portion before cutting that out in place of Test and Cuts.

For my workouts, I'll be trying out Juiced Aminos, which I hope is as good as EAA Nitro and IntraAid was. Torrent will be post workout (until the cutting portion). ZMA Pro is a staple.

[Gambit]

Leg day.

Wake up, two clementines and big glass of water.

Bike for 10 minutes to warm up, stretched out for another 10.

Leg Extensions - 3 x 15
Leg Press - 3 x 10
Squats - 3 x 10
Lying Hamstring Curls - 3 x 10

Sure doesn't look like much, but damn if I ain't feeling wobbly. It's gonna be a long day at work! Going to up the intake today on account I know how much energy was exerted.

[deanna7272]

I have to admit, every time I read your posts, I start singing... "Oh my darlin', Oh my darlin', Oh my darrrrlin' Clementine" ... Lol

[Gambit]

I have to admit, every time I read your posts, I start singing... "Oh my darlin', Oh my darlin', Oh my darrrrlin' Clementine" ... Lol

Don't worry, I do the same thing overtime I peel one!

[Gambit]

Damn, I'm sore. I love it.

-8 degrees when I started my car at 4:30 this morning.

Shoulder day.

Did 10 minutes on the EFX, but my left hamstring started feeling pretty shot, so I cut short. I'll make it up tomorrow.

Dumbbell lateral raises, 3 x 10
Seated dumbbell presses, 3 x 10
Machine reverse flyes, 3 x 12
Upright rows, 3 x 10
Dumbbell shrugs, 3 x 15

Damn. Feeling solid. Had a good breakfast, work's starting all right in the service drive. Gonna be a good fucking weekend. Going to adjust my split next week and start incorporating Torrent post-workout

[Gambit]

Had a solid weekend. Felt fucking ready when the alarm went off this morning. I love back day.

Yogurt and ice water pre-workout.

20 minutes EFX

Wide-grip pulldowns, 3 x 10
Deadlifts, 3 x 10
Bent-over rows, 3 x 10
Machine neutral grip rows, 3 x 10
Hyperextensions, 2 x 15

As I was walking out, saw that my new gym has an old-school pullover machine. Apparently, not many people know what it is, seeing as it's mostly used for a coat rack. Fools. Going to have to incorporate that next week. Focus was strong. Having a Torrent cocktail (forgot how tasty this was) and then shower time. Already got my meals packed, looking forward to breakfast and a good day on the job.

[Gambit]

Feeling pretty damn good. Pup's driving me nuts, but I'm used to that. It's funny how big of an impact on every aspect of your life can be started by committing to an idea and having the balls to jump into the fold.

Yogurt and water pre-workout. Actually really digging this, gives me some good energy in the gym.

Chest day.

10 minutes EFX (double the resistance that I'd been using)

Dumbbell flat-bench - 3 x 8
Hammer-Strength Incline Press - 3 x 10
Incline flyes - 3 x 10
Pec Deck - 2 x 15

Pretty simple exercises, but about 85% of all my blood is in my chest right now. The weight's themselves are pretty pathetic, but that's how it goes when you've been sidelined and living a hedonistic life for almost an entire year. Really focused on technique, feeling every rep stretch at the bottom and squeezing the muscle as hard as I can at the peak of the rep.

Sometimes you just have to tear yourself down entirely in order to build anything worth remembering.

[Gambit]

Legs. You're only as strong as the foundation you build.

10 minutes on the bike, another 10 or so stretching out.

Leg extensions, 3 x 20
Squats, 3 x 10
Seated calf raises, 3 x 12
*superset with
Standing calf raises, 3 x 12
Leg Press, 5 x 5
Reverse hyperextensions, 3 x 10

I'm certainly not reinventing the wheel here. I've incorporated what I've known to work for me in the past along with some old-school techniques either I didn't know or didn't have the balls to try when I was younger.

Going to adjust some things with my 18 week schedule in order to make sure I crush my goal. 6/22.

[Gambit]

Who doesn't love Friday? Shoulder day.

15 minutes EFX

Dumbbell lateral raises, 5 sets - 15,12,10,10,8
Cable rear delt raises, 4 sets - 12,10,10,8
Seated dumbbell press, 4 sets, 12,10,8,8
Dumbbell shrugs, 2 x 25 reps

Feeling pumped. Read up on an old Schak article last night about shoulders and not throwing in sets just for the hell of it. Took that to heart...I used to do WAAAAY too many sets. Focusing on the movement and the squeeze of the muscle is really pumping blood where I want it. Feeling good after my second week back and looking forward to doing it all over again!

[Gambit]

Phew, had a nice relaxing weekend, but it's time to work. Started M-Stak yesterday and had one helluva day in the gym. Back and Abs day

15 minutes EFX, resistance level 9 (I think)

Wide-grip pulldowns- 15,12,10,8
Bent-over barbell rows - 15,12,10,8
Seated low-pulley rows - 3 x 10
*superset with
Dumbbell rows - 3 x 10
Machine Pullovers - 2 x 10

Stick twists - 2 x 50
Crunches - 2 x 25
Band-crunches - 2 x 25

Sticking to the basics. Forgot how sick it is to have a pump in the back. Good way to get this week started right.

[Gambit]

Feeling good. Been a big fan of M-Stak since I was in the Alpha test back damn near seven years ago. Foods been pretty spot on as well. Besides hearing my dealership is getting bought about by another, everything's going according to plan.

16 minutes EFX

Incline dumbbell press - 15,10,8,8,8
Hammer chest press - 5,10,10,10
Incline flyes - 4 x 10
Cable crossovers - 2 x 15

Simple and effective. Feeling tight across the entire chest. Ego kind got a hold of me for a hot second on the Hammer machine, but I snapped myself out of it quick and got back to work. Ain't got time for an ego. Just keep my head down and get my work done.

[Gambit]

Legs.

10 minutes bike

Leg extensions - 4 x 15
Leg press - 15,12,10,10
Squats - 3 x 10
Calf raises - 2 x 25
Lying leg curls - 3 x 10
Standing leg curls - 2 x 15

Shit, I'm beat. My legs are ready to pop. No Torrent this morning, feeling like I'll just throw it up..and that's a damn good feeling to have. Pushed myself to the limit and got nothing left in the tank. Until tomorrow

[Gambit]

15 minutes on the bike. Legs are damn sore, so I did this instead of EFX today.

Dumbbell lateral raises - 15,12,10,8
Reverse cable raises - 15,12,10,10
Seated dumbbell press - 15, 12. 10, 5-5-5 (drop set)
Dumbbell shrugs - 3 x 15

Meals, workouts, and attitude have been spot on this week, so I think I've earned myself a dedicated arm day. I was planning on implementing one starting next week anyhow, so why not tomorrow? I'll also be alternating calves and abs every other day as well starting next week.

Getting there...one grueling rep at a time

[Gambit]

I may be somewhat crazy, but I look forward to Monday morning back day every week. Probably my favorite muscle group to hit.

Pulldowns,12,10,8
Barbell rows - 15.12.10,8
Seated cable rows (neutral grip) - 3 x 10
*superset with
Dumbbell rows - 3 x 10
Machine pullovers - 3 x 10

Stick twists - 3 x 25
*superset with
Band-crunches - 3 x 25

My body is not reacting well to the time change and that meant deadlifts were just not happening. They'll be prioritized next week. I'll be all right tomorrow, but this first workout was a struggle. Feel good now though, powered through and moved some good weight.

[Gambit]

Definitely felt better this morning. Damn daytime savings.

18 minutes EFX

Dumbbell bench - 12,10,10,9
Hammer-Strength incline press - 12,10,10,8-10 (finished with drop-set)
Flat-bench flyers - 3 x 10 (super slow, super strict)

Barbell curls - 3 x 10
*superset with
Alternating dumbbell curls - 3 x 10

Pumped and toasted. That's one helluva way to start a morning. Now, just drinking some Torrent with my pup snoring on my lap. Pretty soon, the sun will be up and I'll have been at work for few hours by then.