The Glorious Burden

[Cstlfx]

Time to start things out on the right foot. One of my resolutions was to start a log for this year, now I'm getting it going. I'm 67.5 inches tall, 210 lbs, 20% bf. Right now i'm doing a stack of Pak, Nitro, and Cuts. I'm cutting for a month because I have nothing going on, its a lot easier to cut when college isnt in session.

Today was chest day with some forearm work, cause the gym wasnt open yesterday when chest is supposed to be:

Incline DB Press: 15/50, 12/75, 10/90, 8/105
Flat DB Press: 12/75, 10/80, 8/85
Incline Fly: 12/35, 12/40, 8/45
Cable Crossover: 15/28, 12/35, 10/40
DB Pullover: 15/35, 12/40, 10/45

BB wrist curl -superset- BB reverse curl
no weight, just the olympic bar
25 and 15 then 15 and 15

About 45-60 seconds rest between each set.

Now that I've documented that, its time to go eat. I'm making some homemade chili, gotta get my eat on.

[Cstlfx]

Ahhhh, leg day, what a beautiful day. Its winter session at my college so no one is here. I almost had the gym to myself. What a great feeling.

Start warming up with some leg extensions:
12/70, 12/78, 10/86

Then move into some narrow stance leg presses:
12/90, 12/200, 10/290, 8/500, 8/470, 10/430, 12/380

Since I was all warmed up, time to move into squats. I'm pretty weak with squats because it wasnt until being on this site that I realized ATG squats were the best thing since sliced bread:
12/155, 10/185, 8/225, 6/245

After that, it was time to work on the hammies with some stiff legged dead lifts:
12/185, 10/205, 8/225

Then I moved to leg curls:
12/100, 10/115, 8/130

After my legs were smoked and hard to keep under me, it was time for the calves:

Standing 1-legged raise on the machine:
15/110, 12/130, 10/150

It was time to finish off with some seated calf raises:
12/90, 10/115, 8/125


Tune in next time for another exhilarating post.

[Cstlfx]

Today is another exciting day of lifting. I was tired as hell, but somehow I managed to come away with a great day of lifting. I was really psyched. Well here it goes:

Standing barbell curl:
50 x 10
60 x 8
80 x 8
90 x 6

Incline Seated DB curl -superset- Zottman Curl

35 x 10 -superset- 25 x 10
30 x 12 -superset- 20 x 12

These are a real burner. Holy crap the pump was intense.

Cross body Hammer Curls, these were a rest/pause. I went to a certain rep, then paused for 10 seconds, then went to failure :
35 x 8, then 35 x 8 again
45 x 6, then 45 x 4

Close Grip Bench:
135 x 10
155 x 8
185 x 6

Pushdown -superset- Decline 2 arm Dumbbell extension
79 x 12 -superset- 20 x 12
85 x 10 -superset- 25 x 10

Overhead Dumbbell Extension:
60 x 10
70 x 8
75 x 6

Barbell forearm curl -superset- Barbell reverse forearm curl (just with bar weight):
25 reps -superset- 25 reps
20 reps -superset- 20 reps

It was a good day. It even warmed up to a nice balmy 38 F. Lol. Thanks for tuning in,and if you have any suggestions or comments, feel free to share.

[Cstlfx]

Yesterday was an off day so my muscle were rested and ready to go. It was a fucking hell last night, I didnt even want to go to the gym today. But I used that depression, that anger, that hate, to fuel my workout. Today was shoulders, and now they dont work.

Standing Military Press
165 x 6
145 x 8
125 x 10
105 x 12

Seated Dumbbell Press
65 x 6
60 x 8
55 x 10
50 x 12

Wide-Gripe Upright Row
115 x 8
110 x 8
105 x 12
100 x 12

Bent-Over Lateral Raise
25 x 12
20 x 12
17.5 x 15

Dumbbell Lateral Raise
35 x 6
30 x 12
25 x 12

Straight arm overhead barbell raise
These I did in a dropset fashion. After finishing with one weight, I immediately went on to the next weight.

50 x 6
40 x 6
30 x 6
20 x 6

All of my aggression was taken out on my body. The hate raced through my veins as I saw them start to appear under my skin. I am cold, dark, and empty. Spark the flame, ignite the fire, strike the iron. Test the mettle. I will be reborn.

[Cstlfx]

Back day, oh Glorious Back day! It was a killer, but very fun.

Deadlift:
135 x 12
185 x 8
225 x 6
315 x 4

One Arm DB Row:
100 x 8
95 x 8
90 x 10
85 x 10

Lat Pulldown:
136 x 8
123 x 8
110 x 10
98 x 10

Barbell Rows:
105 x 12
125 x 10
145 x 8

Seated Pulley Rows:
146 x 6
140 x 8
128 x 10

Barbell Shrug
165 x 12
205 x 10
245 x 8

Tried to hit a rep of 365 at the end of deads but couldnt do it. Tune in next time, tomorrow is chest day.

[Angst]

Looking good Cstlfx, rowing some big weights is always fun. Save the 365 pull for our gathering so I can get a picture. Good luck with the cut.

[Cstlfx]

Im hoping to hit the 365. That'll be a personal best for me. Hopefully I can hit it next weekend, that would make for an awesome day.

[Cstlfx]

All fun and games today. Another addition of chest. However, today I did not have a spotter, couldn't get up some of the weight. I also stayed the same a little bit, cause last week I felt my form wasn't great and it was not up to par. So I redid some of the weight.

Incline DB Press:
55 x 15
75 x 12
90 x 10
100 x 8

Its amazing what a 5 pound difference can do. I couldnt get up the 105's but I could get up the 100's. But, My form was great throughout so I'm satisfied.

Flat DB Press:
75 x 12
80 x 10
85 x 8

Yes, this is the same as last week, however my form was good. I'm working on getting as good a stretch as I could. I hate having that sticking point down at the bottom of my form.

Incline Flye:
40 x 12
45 x 12
50 x 8

Cable Crossover:
31 x 15
38 x 12
44 x 10

Pullover:
40 x 15
45 x 10
50 x 8

Forearm work, over under superset

bar weight 25 reps under, 25 reps over
bar weight 20 reps under, 20 reps over

Pretty good day I thought. I am very happy I decided to switch to dumbbell work because I am getting a much better workout using them. Also, my shoulder doesnt kill after I'm all done. I've also noticed better development in my upper chest since just using dumbbells. Tune in next time, for another exciting adventure in legs!

[Cstlfx]

Damn good day if you ask me. I woke up and it was dark, this was around 8 in the morning. Pouring rain, 37 degrees, seemed like it was going to be a crappy day. Ate, took my supps, got dressed, got to the gym around 11 cause the hours they have over break are weird as hell. Started doing my warm ups and felt pretty damn weak. But then, I dont know what came over my legs, they just started kicking my ass and moving more than I was originally going to do. Hell yea

Leg Extension:
78 x 12
86 x 12
95 x 12

I was feeling kinda weak at this point, it started pissing me off.

Leg Press (narrow stance, feet near bottom of platform):
warm-ups:
90 x 12
200 x 12
290 x 10

real set:
560 x 8
530 x 8
470 x 10
440 x 12

I was feeling pretty pumped after this one. I feel that the leg press isnt the best exercise for the legs, but I use it as a warm up for squats, and as a moral booster. Haha.

Squat (ATG is the only way):
165 x 12
195 x 10
235 x 8
275 x 6

As the sets went on, I kept getting deeper. Whenever I got deeper I realized my legs got so much more power, it was crazy. The third set I had gotten real deep and said that was nothin, so I slapped on 40 extra pounds and said lets do six. I got real deep, the rise was slow, but I didnt have a sticking point at the bottom which was excellent. Needless to say I couldnt stop smiling the rest of the time.

Stiff legged Dead Lift:
165 x 12
185 x 10
205 x 8

Leg Curl:
110 x 12
130 x 10
150 x 8

Standing 1-legged calf raise (machine):
130 x 15
150 x 12
170 x 10

Seated Calf Raise:
100 x 12
125 x 10
140 x 8

I loved the seated calf raise, I get such a great pump on it. For some reason, on the seated I can stretch my calves really well, giving me a much better range of motion.

So, that my friends, was my gym time. Left with a smile and the sun in my face, the rain all cleared up. Had fun driving my standard home, legs shaking and buckling, but then again, thats what makes life enjoyable. Take care everyone, have a great day.

[Cstlfx]

My arms are totally smoked right now, hard to type. I'll make this as quick as possible.

Barbell Curl:
60 x 10
80 x 8
90 x 8
100 x 6

Incline Seated DB Curl -superset- Zottman Curl
40 x 10 -superset- 30 x 10
35 x 12 -superset- 25 x 12

Hammer Curl (rest/pause)
40 x 8 r/p then 40 x 6
50 x 4 r/p then 50 x 3

CG Bench:
155 x 10
185 x 8
205 x 6

Pushdown -superset- Dip (bw = bodyweight)
92 x 10 -superset- bw + 25 x 10
85 x 12 -superset- bw x 12

Overhead DB extension
65 x 10
70 x 8
75 x 6

Forearm curl -superset- reverse forearm curl
60 x 15 -superset- 60 x 15
50 x 20 -superset- 50 x 20

Reverse curl (on machine)
50 x 15
30 x 20

Today wasnt the greatest, my arms just werent getting into it. Have fun lifting, see you next time.

[Cstlfx]

Ugh, woke up this morning and my shoulder was sore as fuck. Not a good sore like I felt like I worked it, it was a "what the fuck did I do to it" type of soreness. Still, had to hit the gym for shoulders today. After going through warmups, I realized there was no way I could increase or even stay at the weight that I was at last week. It wasnt a great time in the gym today, to say the least: i'm pissed.

Military Press:
155 x 6
135 x 8
115 x 10
95 x 12

Seated Dumbbell Press:
60 x 6
55 x 8
50 x 10
45 x 12

Wide Grip Upright Row:
110 x 8
105 x 8
100 x 12
95 x 12

Bent Over Lateral Raise:
20 x 12
17.5 x 12
15 x 15

Lateral Raise:
35 x 6
30 x 12
25 x 12

[simpleguy]

lookin good bro... yeah it sometimes just happens, particularly on shoulders some days I'm 10-20 pounds under my best (military press)... I know it sounds strange

but don't force it on shoulders, cuz they are most likely to get injured; on days like this just take it a bit easier

[Cstlfx]

Yea, I def wasnt forcing it. Military press was just weak, however, it was really sore doing bent over lateral raises, so I had to really drop the weight there. I've seen the cap people go through with shoulder injuries, I'm in no rush to have one of my own. lol.

[Cstlfx]

Hey everyone, another installment with Chest. I slept in today, so I was rip roarin and ready to go. Had my supps and a meal in me, time to hit the gym. After my warm up, it was time for some fun and games.

Incline DB Press:
60 x 15
80 x 12
95 x 10
110 x 8

Flat DB Press:
80 x 12
85 x 10
90 x 8

By this point, my chest was already pumped all the way, and my arms were starting to shake. Havent moved that much weight on chest day before. I was ecstatic so I pushed harder.

Incline Flye:
45 x 12
50 x 12
55 x 8

Cable Crossover:
31 x 15
35 x 12
38 x 10

Now basically everyone was using the flat benches so I could do pullovers with a free weight like I like to do. So, I had to use a machine today. Since I dont use them often, its a little tricky for me to use just my chest. So, I think my back did a little work as well.

Machine Pullover:
101 x 15
126 x 10
139 x 8

Over/Under wrist curls (superset, same reps for each movement, same weight):
70 x 12
60 x 15
40 x 20

My schedule is thrown off a little by the ABC this weekend, so I'm going to save my back for that and have some real fun. My neck post will come this weekend after the meet. See you guys back here, same iron time, same iron channel.

[Cstlfx]

Just an update. I havent stopped posting cause I've been slacking. But after my last chest day, I tweaked my shoulder pretty good. It almost better now, but I must have been stupid when pressing and rolled my shoulder forward putting too much stress on my shoulder joint. Its killing me not being in the gym, but I want to be able to push it at the ABC's coming up. Just wanted anyone reading to know that I wasnt ditching my journey.

[Cstlfx]

Great day today. I got to workout along side the some of the greatest the iron life has to offer. I was planing on doing shoulders, but I was put to shame by all the big dogs throwin weight around. Never have I felt so small in my life! haha

Seated Dumbbell Shoulder Press:
55 x 12
65 x 10
75 x 8

Standing Military Press:
135 x 8
125 x 10
115 x 10

Upright Row:
115 x 8
105 x 10
95 x 12

Lateral Raises:
35 x 12
30 x 12
25 x 12

Straight Arm Overhead Raise (giant set):
55 x 6
45 x 6
35 x6

Stupid me, I didnt have my log book with me. So I couldnt tell if I was going down in weight, or up in weight, but it didnt matter. I had a great time, what a blast. Met some awesome people and had a lot of fun. It definitely was an eye opener. I was getting way too used to me being one of the biggest guys in the gym. It was a great kick in the ass to see how much everyone was lifting and what I still want to achieve. My shoulder feels great after a week off. Cant wait for back at the Upstate NY ABC tomorrow!!!

[mdh84]

Looking good man. Hope that shoulder is all good. I like the name of your thread. You wouldn't happen to be an iced earth fan would you?

[Cstlfx]

You wouldn't happen to be an iced earth fan would you?

Why yes I am! That album would have to be my favorite, although its blasphemy to most IE fans. Cant wait to hear what comes out from them now that Barlow is back with the crew.

[mdh84]

Why yes I am! That album would have to be my favorite, although its blasphemy to most IE fans. Cant wait to hear what comes out from them now that Barlow is back with the crew.

The Glorius Burden is a good one man. I like em all though. Take it easy bro

[Cstlfx]

Fun times at Hercules gym today. Had some strong guys pushing me through the workouts. I had a blast, just the three of us in a dungeon of a gym. We had a blast of a back session today.

Deadlift:
135 x 12
225 x 10
315 x 6
365 x 1

Hit my PR in deadlift today. Tried to hit 400 but I couldnt make it. Next time i do deads i'll hit it.

Lat Pulldown:
100 x 12
120 x 12
140 x 10
160 x 8

Bent over row:
135 x 12
185 x 10
225 x 8

This is the most i've ever rowed. Felt great having some people to push you through the last reps.

Machine Pullover:
90 x 12
180 x 10
270 x 8

I had a blast today and my back is smoked. This was by far the best weekend i've had in a long time. Not only that, but we were able to spread some Animal to other guys there. I wouldnt have it any other way. Thanks for the fun Angst and Far Beyond Driven. And thanks to everyone at the Delaware session for some great fun too.