[Gallows]

Notes: Great energy, felt very motivated for the exercise. Instead of the usual deload plan, I'll just do 2 full body kettlebell workouts, nothing too strenuous just something easy going and to change things up a bit.

Finished my plan for the upcoming weeks that will be implemented after this mesocycle is complete. I'll list off my gains for the last 3 months on workouts at the end of this week as well.

Without further adieu here we go.

Pre-workout drink: Whey, mass gainer, creatine, BCAA scoop, whole milk.


Week 3 - Benches

Time 45 mins
(Edit: Typo time originally said 35 mins.)



Barbell Bench press: Raw

Bar x5
190 x5
215 x3
240 x a couple of partials: prep for the weight. I've found if I do a couple partials at that weight I find it far easier than going into a full rep and being surprised at the weight and failing.
240 x3
240 x2
240 x2
135 x10
155 x10
155 x10
175 x10
175 x8 <- arms started to fail.


Reverse Wrist Curls: Barbell held out in front

Bar x12
Bar x12
Bar x12
Bar x12


Chest Flyes

25's x8
25's x8
25's x8
25's x8


Dips:

BW x3 <-leaned forward
BW+70lbs x3
BW+70lbs x3 <-leaned forward
BW+70lbs x3
BW+70lbs x3 <-leaned forward
BW+70lbs x2 <-arms completely failed on the last negative
BW x6


Stretches, post workout drink of whey protein, mass gainer, water, fish oil, some stretches and now waiting on meal to finish cooking.

[TheRevolver]

Damn you got through all of that (+ 11 sets of bench press) in under 35 minutes??? Or are you not counting rest time? Cause that doesn't seem right unless it's all very light weight for you, but even then...26 sets in 35 minutes?

And also, is there a reason you're hitting such a high volume? Are you going for muscle stamina or size...or both?

[Gallows]

Originally Posted by TheRevolver

Damn you got through all of that (+ 11 sets of bench press) in under 35 minutes??? Or are you not counting rest time? Cause that doesn't seem right unless it's all very light weight for you, but even then...26 sets in 35 minutes?

And also, is there a reason you're hitting such a high volume? Are you going for muscle stamina or size...or both?

Oh jeez no, lol. That's a typo. 45 mins(will edit).

As for how I measure time: I set out all the weights, and plates that I'll be using for the workout before hand to reduce time screwing around. I start the clock and it goes until I stop the weights and leave the room, I include bathroom breaks, rests, distractions and anything else that happens as the time. If something happens that ends up eating most of my workout, then I cut it short rather than going much beyond and hour past the beginning of lifting. Which is why some of my workouts I take just over an hour and not much is completed. A benefit of working out alone, no distractions, just boredom and weights. lol

Edit: posted before finishing response. Jeez. Almost think I have new fingers. lol

The volume on the benches? It was part of the 'Big but boring' plan of 5/3/1. It's supposed to be 5x10 @ 55%. On this workout I ramped it up and started adding heavier weight. I was supposed to only do 1 set of 240 until failure as well, but added more sets in because it felt better than expected. I just didn't have enough strength to hammer out too many reps is all. The dips I wanted to go for a really heavy weight at 3-5 reps and do about 5 sets. The BW dips before were to prepare me for it, the ones after were just to see how easy they felt after removing the weight. haha.

My energy levels are all over the place from week to week. To be honest I think a lot of it has to do with excitement. Weeks where I've got to work on hitting PR's I go nuts and tend to over do it. I usually suffer the week or two after that in terms of willingness to even workout. heh

[Gallows]

Note: I really paid the price for going 110% on my other workouts this week and just felt wiped out during this session. Everything suffered on this workout, and I even took plenty of breaks for what little I did. Thankfully I at least hit my weight goal for the deads, and still had some measure of progress for what I did.


Wave 3 - Deadlifts

Time: 40 mins


Deadlifts

295 x5 <-lifting straps
335 x3 <-lifting straps
370 x1 <-didn't even attempt a second rep. *Lifting straps
225 x4 <-quit half way through this set and didn't bother with the other sets that were supposed to happen.


Pull ups:

BW x17 <- I wanted to know what my max set of bw reps was so I deviated from the plan... again. lol.
BW x8
BW+15lbs x6
BW+25lbs x4
BW+35lbs x2


Pendlay Rows:

225 x1
210 x3
210 x3
210 x3


Ugh. Oh well.

[TheRevolver]

Yeah man, I overexerted myself on deads last night. I'm still tired from yesterday's workout, taking tonight off and hitting chest/tri's tomorrow.

[Gallows]

3 month update:


Well I figured it would be good to show what sort of results I’ve achieved thus far. What my maximums were 3 months ago(approx.) and what they look like now. I’ll include weight and supplements used thus far, along with a small blurb on how I felt they worked. The month and a half before that saw very large gains %-wise but they were the beginner gains and more my body getting used to doing the lifts, I gained maybe a pound in that time.

Weight 3 months ago: 192
Current: 199
Change: +7lbs
I think I leaned out just a tiny bit, or maybe it just feels that way because of gaining a little more muscle. Protein intake is 170-220g/day depending on meals planned, whey intake etc. I only drink a few oz's (2-3) of scotch every few weeks now, and eat very clean, and avoid simple sugars or anything else that can have an adverse or depressing effect on my gains. Basically I'm committed to gaining.


1 Rep Max - some numbers are approx. due to using a 1 rep calculator, since I didn’t really do a max effort 3 months ago to test my results in the future. The next time I do one of these, it’ll be very accurate since I'll be basing it against the max's of this time around.

ATG Squats: 240 -> 285 (45lbs or 19%, I did get 295 on a 1 rep a few weeks ago, but went with last achieved)
Squat notes: Originally was doing parallel squats, but had to stop as it was causing serious stress in the knee, and was giving me a lot of pain. Took some time off, vowed to avoid doing just to parallel again, and am going strictly ATG to better build up the knee. I also screwed around and didn’t adhere at all to the plan I had set out, and which set me back as well.
Deadlifts: 305 → 370 (65lbs or 21% improvement) Based on tonight's numbers, but since I was in such shitty condition, I'm sure I'll pass that top lift no problem next time around.
Overhead Press: 130 → 165 (35 lbs or 27%)
Bench Press: 210 → 254 (1 rep max calc used based on recent exercise) (44lbs or 21%)
Arm Curls: 100 → 128 (1 rep max calc used) (28 lbs or 28%)
Pull Ups: BW x8 → BW x17 (+9 reps or 112%)
Pendlay Rows: 180 → 225 (45 lbs or 25%)


All supplements used over the last 4-5 months, along with a small blurb on effectiveness/thoughts.


BSN Nitrix x1 - 360 tablet bottle. Vaso-muscular volumizer: Expensive, I paid $90. 9 big pills a day(12 if over 200lbs). First week I had strange headaches every frickin day, but that passed. At the end of the second week, it kicked in and everything just felt easier. Great pumps, quick recovery, I also looked frickin huge and was actually asked by a couple of friends if I was on steroids as over the span of a few weeks my muscles looked fucking jacked. My lifts went up seemingly overnight when it kicked in. I’ll give this a go again sometime in the future, but it's stupidly pricey, so it'll be like next year on a sale. Basically felt like magic in a bottle.

Muscle Pharm Assault x1 tub: N.O. Pre-workout drink. Fruit punch. I paid 50 bucks for a big tub of the stuff, and took a solid scoop, scoop and a half. Fantastic focus, energy, motivation, you name it. Strange tingling when it kicks in, but that passes. Had to piss like a racehorse once it kicked in though which was a pain. No crash afterwards, your energy just sort of wanes and you feel normal again. Very good taste, took time to get used to how sweet it was, it was like drinking old school kool-aid jacked full of sugar or something.

Gaspari’s Superpump Max x1 sampler container: Didn’t pay for it, but it was a nice product while it lasted. Lifts felt easy, but I found my mind wandered and I day dreamed while resting between sets, probably because this has stimulants in it and I tend to get a little strange on them. This had me on the toilet each time it kicked in, not just peeing, but crapping as well. Really rather annoying, especially when I’m hyped up to start tossing around weights. But I had fantastic lifts, so there’s that. Suffered a little sleeplessness if I took it too close to bed.

Magnum Thrust x1 bottle(20 days worth): Natural testosterone booster. Expensive as I paid 50 bucks on sale. Figured I’d give it a try, especially since I have kids(studies show men’s test levels drop when they have kids) and I’m a little older @ 33. Felt like this was a waste of money for me. I had a friend who tried it and swore that he felt like a beast in the weight room(to be honest I also saw him get decent results too), and was like a 16 year old again with his drive while on the stuff. It did next to nothing for me. I wasn’t taking anything else at the time this, so I’d know if it was working or not. I noticed very little change in strength and even then it could’ve been a placebo effect, and nothing else changed. Live and learn I guess.

Gold standard Whey protein from Optimum Nutrition. Currently using. Essential good stuff.

Optimum Nutrition - Serious Mass: Currently using. Chock full of vitamins, minerals, BCAA’s, creatine, fat, carbs, protein, you name it. A serving is about 1250 calories in water. Need a blender or a shaker with a magic ball in it as it’s not the best at mixability in my opinion. Chocolate flavour is acceptable, little chalky. Vanilla flavour I hated... just didn’t seem to taste right with anything, always had to try and choke it down. Any review of of mass gainers usually favours this stuff.

GNC’s Mass gainer IV: 4lbs? Can’t quite remember if that’s the name or size of container, but this was some sort of GNC brand mass gainer that came in big tubs. Probably the most delicious vanilla I’ve ever had for a powder. It was like having a real milk shake. Never got it again because it was just too expensive compared to what I can get online.

Creatine Monohydrate - 5-10 grams a day, 3 weeks on, 1 week off. Didn’t take while on Nitrix because apparently it interferes with the formula. Currently using.

NOW ZMA - Started a week ago since it’s a proven booster of test levels, if even a little bit. It’s cheap so I figured why the hell not? Taken before bed with water. Nothing noticible as of yet, but then again it’s only a week.

NOW Tribulus 1x bottle - 1000mg tabs. Taking 2 tablets a day. This also started at the same time as ZMA a week ago. I noticed it changed the smell of my sweat. I now smell like vines or something maple syrupy? lol This seems to either work for some people or not at all, and it’s strength boosting is anecdotal, but what the heck, it’s 20 bucks for a big bottle of it, it’s worth a shot I think. I should know in a couple of week if it’s doing anything.

NOW GABA - Fairly cheap for a bottle that’ll last me like much of a year, in powder form. I take this primarily to help relax me before bed, assist me in sleeping, and it also gives me intense dreams. yea-yeah! Apparently as a secondary effect it helps with natural HGH release and production, but I don’t think I’m taking it in the quantities that will make a staggering difference. Taking larger quantities at night could be iffy, as it tends to make some individuals itchy and fidget a lot.


Hope this was of some help, or at least gives you an idea of my progress and the products I used to get there. Feel free to ask any questions, you all know by now I’m a fairly talkative fellow.

[Gallows]

Notes: Just did the upper body main lifts, also put in the pull ups since I'm still working on those twice this week, but only did body weight reps though. Next deload workout will be ATG squats, deads and more pull ups.


Overhead Press:

105 x8
105 x8
105 x8


Bench Press:

145 x8
145 x8
145 x8


Pull ups:

BW x10
BW x10
BW x10



Next week I begin work on my new routine which I think should be good and rewarding, certainly interesting. Still trying to figure out what the optimal timings are and when I should deload. It's made of an A week and a B week, with my four main lifts having max effort days(where I push to get a PR @ x1), a dynamic effort day (10 sets x 2 reps at 60% as explosively as possible, with 30 seconds rest between the sets). Only two of the lifts are worked for max/dynamic on each week with the other set being hypertrophic that week. I pretty much hit most muscles twice a week.


I'm thinking 4 on, 1 off... Or should I just go until my numbers drop off drastically/or feel worn out, to give myself an idea of when a deload/off week should be?


Workout weeks go like this:

Day 1A:
Max Effort Benches, power chest and triceps(4x3-5 reps).

Day 2A:
Dynamic Effort Squats, hypertrophic back and biceps(3x8-12).

Day 3A:
Core; weighted and/or powerful movements.

Day 4A:
Dynamic Benches, hypertrophic shoulders/arms.

Day 5A:
Max effort Squats, power legs.



Day 1B:
Dynamic effort Overhead press, hypertrophic chest/triceps.

Day 2B:
Max effort Deadlifts, Power back and biceps.

Day 3A:
Core; body weight, varied and interesting.

Day 4B:
Max Effort Overhead Press, power shoulders/arms.

Day 5B:
Dynamic Deadlifts, hypertrophic legs.

[Gallows]

Comments: Basically took a week off and ate lots of rich fats, delicious sugars, and took it easy. Back to eating clean and now working out on my new plan. I was ready to attack the weights today after the time off. I think the ZMA+Tribulus were finally starting to work their magic after a little more than 2 weeks, felt very aggressive today and felt stronger. Could be placebo effect, will see. I rocketed through this workout, or at least it felt like it. The benches I didn't even bother putting the spring clip on, just threw plates on and went into the workout. It was (3 C or 37 F) in the garage and moving quickly was essential to stop from freezing my ass off.


Pre-Workout:
-Drink 35mins before workout(Water, Superpump Max, scoop of ON's BCAA, 5g creatine), 2x1000mg of Tribulus.
-Drink 5 mins before workout(blended; whole milk, ON's Serious Mass 2x scoops, 1 banana)


Time: 48 mins

Bench Max Effort, Chest/triceps Power workout


BB Bench presses:

135 x5
185 x3
225 x1
245 x1
265 x1
285 x1 <-this ended up being the longest press of my life as I cursed and swore while getting it to the top of the positive.

Bench Press Negatives:
Neg to safety bars in power rack, take 2 plates off, Pos back up to the rack.

315 x3 -'s
225 x3 +'s


DB Skullcrushers:

40 x8
55 x8
55 x8
55 x8


Incline DB Chest Flyes

25's x8
40's x5
40's x5
40's x5

Reverse Wrist Curls:

Bar x12
Bar x12
Bar x12
Bar x12


Forward DB Raises:

25's x8
40's x5
40's x5
25's x8

Dips:

BW x5 <-leaned forward
BW+45 x3 <-leaned forward
BW+90 x3
BW+90 x3
BW+90 x3
BW+90 x1 <-failed to get any upward movement on second positive
BW+45 x3 <-leaned forward
BW x5 <-leaned forward


-Post Workout: Drink(blended whole milk, 2 scoops of whey protein, quick oats, 5g creatine, 5g GABA)

Triceps were very weak by the end, anterior delts were absolutely destroyed, and my pecs also had a good workout too.

[Gallows]

Note: My triceps, anterior delts and pecs are really feeling the workout from Saturday. My energy levels for this workout were horrendous, thankfully it was a hypertrophic day. I went to sleep at 830pm I was so damned tired from the last day or so.
First time trying dynamic effort on any of my exercises. I was surprised at how much it worked my legs. 50% weight at 100% effort for short bursts.

Pre-workout:
Water with 2 scoops of whey, 5g creatine. 2x1000mg tribulus tablets.

Post workout:
Water with 1 scoop of whey, 5g GABA. Dinner. Followed dinner up with cottage cheese and some pineapple to give me some slow digesting protein.


Dynamic effort Squats. Hypertrophic back and biceps.


ATG Squats:
Dynamic effort(explode or push at maximum intensity with 50-60% weight for many sets, short reps, wait 30 seconds between each and then continue on).

10sets x2 reps @ 50% (150lbs)


Deficit Deadlifts: Had a towel wrapped around bar to increase grip strength.

225 x8 <-2" deficit
225 x8 <-4" deficit
225 x8 <-4" deficit

Note: Will go with Rack pulls but more reps on next hypertrophic back day. My leg drive is solid, so deficits probably weren't needed.


Pendlay Barbell Rows:

135 x10
135 x10
135 x10


Arm Curls: EZ Curl bar

80 x10
80 x10
80 x10

Pull Ups:

BW x10
BW x10
BW x3 <- I was actually yawning during these reps I was so tired. Yawning. During pull ups. Wtf. lol. This is when I decided I'd just finish and leave.

[Gallows]

Dynamic Benches, Hypertrophic shoulders/arms.

Time: 46 minutes.


Dynamic Bench Presses:
(170 = 60% of my 1RM 285 bench)

170lbs - 10 sets x 2 reps

Note: Put the safety bars in the cage about half an inch from my chest, placed the barbell on those instead of the rack. Pressed the positive explosively, slow controlled negative then explosive positive again, back to controlled negative. I managed to keep this up throughout the sets. A couple of times I swear I just about let go of the BB I pushed so hard. lol. Felt great.


Hang Clean & Overhead Press: (6x8-12)
(100lbs = 60% of my 1RM of 165 on the overhead press)

100lbs x8
100lbs x8
100lbs x9
100lbs x10
100lbs x10
100lbs x8

Note: Decided to put both of these together, saves time and gives me a better workout. Proper form hang clean, 1 second pause, then strict form overhead press, and then back down to do so again. It didn't at any point become a hang-clean-into-a-push-press single motion. Avoiding the urge to cheat the movements is key to improving my strength and growth I think.

Lateral DB Raises: (3x8-12)

25's x8
25's x8
25's x7

Bent over Reverse DB flyes: (3x8-12)

25's x8
25's x9
25's x8

Forward DB Raises: (2x6-10)

25's x7
25's x6


Chin ups: (3x12-16)

BW x14
BW x12
BW x12 <- began some slight kipping for the last 4 reps as my arms began to fade.