And...Here...We...Go

[bluecountry]

So how is the carb cycle going?
Have you kept strength+cut as desired?

Joker, said you don't do squats, and just started doing hacks, were you losing mass in your legs?
I forgot, do you have some knee problems?

As for leg press, might be wrong, but perhaps the spine issue has to do with the seat angle?
Maybe raise/lower it?

[Buadain]

6-24-11
Day 34
Bailing Hay for 8 hours

It sucked.

Been there, did that.
Sucks is the word for it.

[TheKillerOfSaints]

doesnt suck as bad as spreading the bailed hay

[Charlene]

Thanks for checking about the hack squat J, how do you like it?
I want to petition our gym to get one so I want to present the owner with the pros/cons of a few different models.

[The Joker]

Charlene, The rack handles are on the sides instead of up around the head. It is a older piece.

[The Joker]

6-27-11
Day 37- High Carb Day
Back

Wide Grip Chins- Very Slow and controlled.
10 10 10 9

Neutral Grip Pulldowns
10x180
7x200 +3 forced

Bar Rows
10x185
9x245 +1 Partial PR

Dumb Rows
10x100
8x120 PR

Then I tried to do deads but my lower back wasn't having any of it. It is still thrashed from throwing Hay on Saturday, lame. The gym was kind of packed today with idiots (not normal for that time of day) and I couldn't get in seated cable rows or Hammer rows. It was like Monday has become international Back day. But all in all it was a good back workout. I had a great pump going and great connection with the muscles.

**The Lower intensity sets are not shown**
_____________________

6-20-11
Day 30 High Carb Day
Back

Pulldowns Shoulder width Neutral Grip
10x190
8x220
7x230 + 2 Forced PR

Bar Rows
8x185
8x225
6x245 PR

Hammer Rows
8x135
8x180
6x235 Each Arm PR

Seated WG Cable Rows
10x190
8x200
7x230 a PR but alittle sloppy. So, I am not going to count it as such

DY Deads
8x225
6x315 This is the second week ever doing them.

Great session today. My son joined up for the summer at my gym. And After I did my set of DY Deads he asked me to show him how to do rack deads with 135. I picked up the bar and that was the Heaviest 135 I have ever felt. I totally dig doing deads like Dorian did them. Holy shit.

Anyway, it is my dad, me and my son again for the summer. Awesome!

--------------- Last weeks.

6-13-11
Day 22- High Carb day
BW 235
Back Day

Neutral Grip Semi Narrow Bar Pulldowns
10x190
7x220+ 2 Forced PR
6x210 +2 Forced PR

BarBell Rows
10x185
8x225
6x235 + 1 Partial

Hammer Rows
10x135
6x180
7x230 +2 Forced (Left Arm) 6x230 +2 Forced (Right Arm) PRs

Deadlift from Floor
12x135

DY Deads
8x225
7x225

Good work out. I wanted to see if I could do deads from the floor with out my back acting up. I guess I can. And deads DY style are tough. Feel great.
__________________________________________

6-6-11
Day 15 High Carb Day
BW 234
Back

Reverse Grip Pulldowns
12x160
10x190
8x210 + 3 Forced +1 Neg

DB Pullovers
12x40
12x50
12x60

HS Rows
10x135
8x180
9x225+2 Forced (Right Arm)
7x225+3 Forced (Left Arm)

Smith Rows- Cuz my lower back was feeling weird
12x135
10x225
8x245 + 2 Partials

Seated WG Cable Rows
8x190 + 2 Partials PR

Good session. I don't think I set my alarm last night so I slept in and was late for work and didn't get my normal 2 meals in before training like I usually do. I could definitely feel it.

Didn't push the pullovers to hard because I am still getting used to the movement but I love it.

Last weeks back day
----------------------------------

5-30-11
Day 8- High Carb Day
Back


WG Chins (Slow Negs) 11, 9, 7
DB Pullovers
12x50
12x60
10x70

Reverse Grip Pulldowns
10x170
8x200
7x220+2 Forced

Bar Rows
8x225
5x275- Too Heavy. I thought I could have got 8.
8x225- Failed at 8.

Seated WG Cable Rows
10x170
8x180
7x190+2 Forced Reps + 1 Neg

Good session. Today I set the baseline for my next back day as far as what weights to use for my new style. I was going to do Deads, but after BB Rows, my lower back felt pretty iffy and didn't want to push it. I am not "injuried" at the moment and this is the first time in a few months and I really want to keep it that way.

Anyway, I had a great workout, I was super pumped all workout. I have not done pullovers in a long long long time. Felt good. I need to work on my shoulder flexibilty but it is not that bad. I need to work on my over all flexibility. But I can still touch my toes.


My forearm veins are pumping out more and I am getting some front delt veins coming to the surface.

[The Joker]

Doing hay is the worst. I hate it more than shoveling shit . . .

Yep, I did it for my father in law. Next time, he can go suck it.

So how is the carb cycle going?
Have you kept strength+cut as desired?

Joker, said you don't do squats, and just started doing hacks, were you losing mass in your legs?
I forgot, do you have some knee problems?

As for leg press, might be wrong, but perhaps the spine issue has to do with the seat angle?
Maybe raise/lower it?

Strength is going up. Fat is going down.
I hurt my back in 08 and then again in June of 2010. My problem is that I feel I don't have the flexibility or stability in my back. This causes a lot of pain. That is why I can't squat or front squat. I used to squat with a narrow stance so my outer quads were actually pretty good. Then I hurt my back and couldn't squat and lost all that size because I couldn't train legs for almost a year then it was "day to day" with it. I have no knee issues.

The issue with The hack squats was I just needed to play around with it and find a position for the foot plate that worked for me. I did and not all is good.

Been there, did that.
Sucks is the word for it.

Yes sir

doesnt suck as bad as spreading the bailed hay

I'll take your word for it.

[The Joker]

I'm already sore as hell.

[David Lees]

I'm already sore as hell.

GOOD SIGN! You're killing it in here J...how's the contest with Austin coming along?

[ZyklonB]

I'm already sore as hell.

in a good way I assume?

[The Joker]

6-28-11
Day 38- Med Carb Day
Chest

Incline
8x185
6x225
6x235+ 1 Forced

Flat Db Press
10x80
6x90
6x100 +1 Forced

Incline Flyes
10x50 wasn't feeling these so I Did some dips insteads

Dips - Havent done dips since Feb because they used to bug my elbows. Not today
12 12 10 10

Flat Bench
12x135 12x135

Good Day today. I was only able to eat 1 meal before I trained so I am suprised it was as good a session as it was.

My back is so sore. Holy shit. Awesome.


42 Mins on treadmill @ 6 PM- Done
____________________

6-21-11
Day 31 Med Carb Day
AM Pre Shit BW 236.5
AM Post Shit BW 230!- I weighed my self 5 times after that to make sure the scale wasn't broken. Like a Boss
Chest

Incline
8x185
6x225
7x225

Flat Db
8x70
8x80
8x85

Flat Bench
12x135
12x135

Incline Flyes
10x45

Todays workout was a bust. I could not get the mojo going. No strength. No intensity. Just sucked. I think I am still taxed from yesterdays back day. SVT, remember when you asked Joe if training back the day before chest effects your chest day? It does. That and I am stressed the fuck out because of work. That is why I haven't been on here as much lately. WORK! I am not sleeping either. This is weird too because with the exception of today, all my workouts have been going great on no sleep, lots of work and lots of stress. I feel sick, tired, pale, no appetitie and I am sweating way more than normal today.

Anyway. I am not going to open up about it and go into detail.

I have 30 minutes of Cardio coming my way later today.

230 lbs is a new low for me. Last month at this time, I was 240. I am stronger now and am in much better condition.

last weeks
------------------

6-15-11
Day 24 Med Carb Day
Chest/Calves

Incline
10x185
7x225
7x235 +1 Forced PR

Flat DB Press
10x70
8x80
6x100 +1 Forced

Incline DB Flyes
8x55
8x60 (F)

Standing Calf Press
10x270
6x360
10x450 +3 Forced PR

Seated Calf Raise
10x150
8x225 +3 Forced PR

Good session today. I had lots of energy.

And over the last 3-4 days I have had almost no motivation to stick to my diet or cardio. I have though. I just really really didn't want to. And last night when I was shaving, the dieting/cardio/and heavy training became obvious. More veins, side and top abs are coming in my shoulders look bigger, and my waist is smaller! And other stuff. It gave me back the motivation and drive I needed.

_____________

6-7-11
Day 16- Med Carb Day
Waking BW 235.5
BW after going to the bathroom- 231!
Chest Day

Incline
10x185
8x205
7x225 (F)
6x225 (F)

Machine Press
10x165
9x180 + 1 forced

Incline Flyes
10x50
8x60
8x70 + 1 Forced

Laterals
10x25
8x30-

I had a good one.

30 mins on the tread when I get home from work. Yeah Buddy.

---------------------------------------
Last weeks

5-31-11
Day 9 Med Carb Day
BW 237

Incline Press
10x185
6x225
6x235+1 Forced PR

Bench
12x135
12x135
12x135

Incline Flyes
12x40
8x60
8x70+ 1 Forced PR

Seated Calf Raises
8x150
8x175
9x205+2 Forced Reps

Good session. Very Pleased. Last night, I had the wife grind her knuckles into my rear delt area to break up a knot I had. It is so sore today but feels so much more loose. Tonight I'll have her to the same to the left shoulder.

36 mins on treadmill at 5 PM

[David Lees]

Yea J!!!!

[ZyklonB]

great lifting J, you keep making consistent gains, inclines are looking good!

[TheKillerOfSaints]

ARE YOU BUFF YET?

[The Joker]

GOOD SIGN! You're killing it in here J...how's the contest with Austin coming along?

So far I am pleased with my progress. It is going to be good.

in a good way I assume?

Yes Sir

Yea J!!!!

great lifting J, you keep making consistent gains, inclines are looking good!

Thanks guys.