Time to quit f*cking around log

[builder]

i have this log posted on another forum but i am bringing it here as well in the hopes of getting some feedback....so please i appreciate all feedback good and/or bad.

cheers

 

[builder]

ok im 37 and ready to quit f'ing around and get this body of mine into stellar shape

i have been training off and on for a few years. when i was 24 i think is when i started hitting the gym but not seriously. i was 148 lbs and 5'7".

i worked out for a few months eating whatever as my metabolism was quite high but i also smoked and drank and got into the blow once in a while but still made some nice progress. i got up to 155lbs despite my lifestyle and thats when my buddy told me he could get us some roids. i was like "Fuck Yeah!" i didnt have a clue what they were but i didnt care, i was rather self destructive back then.

i took 500mgs/week of sust and 400mg/week deca and put on 15 lbs and i was ripped. my diet was shit and i already explained my lifestyle. of course due to my lack of knowledge i didnt use any PCT but it didnt seem to matter.

i did a couple more cycles like that every once in a while through my 20's and continued my shit lifestyle and got up to 190 lbs and looked awesome. stopped training, decided i wanted to party more.

one night i fell 3 stories (blitzed out of my mind on blow, e, and tequila) and landed face first into concrete. put me in a coma for 3 days. that pretty much ended my reign of self destruction as i found out i wasnt as invincible as i thought.

i quit the drugs, quit smoking and i only have a couple beers or drinks once i a while now. i started training again and was interrupted by a tonsillectomy. a couple months later i got back to training and was interrupted by abdominal surgery.

i have now been training for about about 2 years consistently but my diet was shit. I just got my diet dialed in properly (i will post for comments) 3 months ago. i dropped from 210 lbs to 186 lbs but i have a long ways to go to get the body i want. i thought i was doing alright until all you beasts in here humbled me into submission.

i am in my second week of DC and i will post my routine and weights this weekend for critique.

sorry for the long blabbing post and i look forward to any and all input

cheers

 

[builder]

Current Diet:

supplements:
Humanofort
Creatine
Multi V's
VeggeGreens
PhytoBerries

Pre Workout - NO Shotgun, Post - NO Synthesize

approx 2532kcal, i dont eat at specific times, usually every 2-3 hours is when i get hungry. some days i will have 7 meals and some days only 5

Meal 1: 250g egg whites (120cal) Butter(18) 1½ Oz (dry weight)Oatmeal (156)
Meal 2: 6 oz Chicken or Turkey (256) 200g Peas(162) 1oz Almonds(172)
Meal 3: 1 ½ scoops Syntha 6 (300) 1 apple or pear (80) 3 Fish Oil caps(27)
Meal 4: 6 oz Tuna (208) 5 oz Carrots (51) 1oz Almonds(172)
Meal 5: 6 oz Beef (338) 4 Baby Cucumbers (raw)(76) 100g Green beans(raw)(31)
Meal 6: 1 ½ scoops Syntha 6 (300) Salad or 250g of cooked broccoli and cauliflower(65)

 

[builder]

Current Routine - DC - 2nd week

A1 - Chest, Shoulders, Tris, Back Width, Back Thick

Hammer Strength Flat Chest Press - 180 x 16 RP
Hammer Strength Military Press - 180 x 13 RP
Tricep Hammer Strength Dip - 180 x 22 RP
Wide grip Pullups - Body weight x 17 RP
Rack Deads to mid shin - 390 x 6 reps, 300 x 10 reps

B1 - Bis, Forearms, Calves, Hams, Quads

standing BB Curls - 75 x 19 RP
Pinwheel Curls - 30 x 18 RP
Seated Calf Raise - 135 x 10 reps, 15 sec hold at bottom of reps
Lying Leg Curls - 70 x 22 RP
Leg Press - 540 x 6 reps, 180 x 20 Widow Maker

A2 - Chest, Shoulders, Tris, Back Width, Back Thick

Incline smith press - 205 x 14 RP
Upright row - 70 x 19 RP
Incline skullcrushers - 80 x 19 RP
Neutral grip chins - body weight x 16 RP
Hammer strength low row - 230 x 18 RP

B2 - Bis, Forearms, Calves, Hams, Quads

Alt Dumbell curls - 45 x 14 RP
Reverse GRip 1 arm cable curls - 30 x 20 reps
Standing Calves 315 x 11 reps
Straight Leg Deads - 185 x 10 reps (could have done more if i had straps with me)
Hack Squats - 270 x 8 reps, 135 x 20 widowmaker

A3 - Chest, Shoulders, Tris, Back Width, Back Thick

Dips - Body-weight + 45 plate - 18 RP
Military Front Smith Press - 140 x 11 RP (not including bar)
Rope Pressdown - 100 x 23 RP
Underhand Chins - Body-weight x 19 RP
T-Bar Rows - 135 x 6 reps, 90 x 11 reps

B3 - Bis, Forearms, Calves, Hams, Quads

Preacher BB Curls - 70 x 16 RP
Hammer Curls - 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
Seated Calf Raise - 140 x 10, 15 sec stretch at bottom of reps
Seated Leg Curls - 150 x 20 RP
Free Squats Ass to Grass - 155 x 10, 135 x 14 widowmaker (i have not done free squats in a long time let alone ass to grass)

 

[builder]

current pic (186 lbs) and approx 30 months ago (170 lbs) pic attached

just started eating properly 3 months ago. i take saturdays off from diet and eat whatever.

i dont have measurements from older pic

current measurements

Wrist - 7"
Chest 42"
Waist 36" (at belly button)
Forearm - 12.5"
Bicep - 15"
Thigh - 22.5"
Calf - 15.5"
Shoulders - 49.5"

 

[builder]

Beginning of 3rd week DC. Felt strong this morning and was able to increase weight on all exercises. Last Time (LT) weight posted followed by Todays weight

A1 - Chest, Shoulders, Tris, Back Width, Back Thick

Hammer Strength Flat Chest Press - (LT) 180 x 16 RP, Today: 190 x 16 RP
Hammer Strength Military Press - (LT) 180 x 13 RP, Today: 190 x 14 RP
Tricep Hammer Strength Dip - (LT) 180 x 22 RP, Today: 200 x 25 RP
Wide grip Pullups - (LT) Body weight x 17 RP, Today: BW + 10lbs x 18 RP
Rack Deads to mid shin - (LT) 390 x 6 reps, 300 x 10 reps, Today: 405 x 6 reps, 315 x 10 reps

Cardio: had to cut cardio short today to 10 mins because the guy that started his cardio beside me when i was 8 mins in had BO so bad i couldnt f*ckn breathe!

so overall other than cardio i would say today was a success...

cheers

 

[builder]

Stellar day at the gym, i love this style of training!

B1 - Bis, Forearms, Calves, Hams, Quads

standing BB Curls - (LT) 75 x 19 RP, Today 85 x 19 RP
Pinwheel Curls - (LT) 30 x 18 RP, Today 35 x 15 RP
Seated Calf Raise - (LT) 135 x 10 reps, Today 135 x 12 DC Reps
Lying Leg Curls - (LT) 70 x 22 RP, Today 80 x 25 RP
Leg Press - (LT) 540 x 6 reps, 180 x 20 WM, Today 540 x 10 reps, 270 x 20 WM

Cardio: 20 mins 130-140 Heart Rate

 

[builder]

Loving DC

A2 - Chest, Shoulders, Tris, Back Width, Back Thick

Incline smith press - (LT) 205 x 14 RP, Today: 215 x 14 RP
Upright row - (LT) 70 x 19 RP, Today: 80 x 20 RP
Incline skullcrushers - (LT) 80 x 19 RP, Today: 70 x 24 RP. i scaled the weight back a bit to increase RP reps
Neutral grip chins - (LT) body weight x 16 RP, Today: BW + 10lbs x 18RP
Hammer strength low row - (LT) 230 x 18 RP, Today: 250 x 23 RP

Cardio 20 mins


Cheers

 

[builder]

B2 - Bis, Forearms, Calves, Hams, Quads

Alt Dumbell curls - (LT) 45 x 14 RP, Today: 45 x 15 RP
Reverse Grip 1 arm cable curls - (LT) 30 x 20 reps, Today: 45 x 14 reps
Standing Calves (LT) 315 x 11 DC reps, Today 315 x 12 DC reps
Straight Leg Deads - (LT) 185 x 10 reps, Today: 185 x 15 reps
Hack Squats -(LT) 270 x 8 reps, 135 x 20 WM,Today:270 x 10 reps, 135 x 20 WM

no cardio

 

[builder]

did i mention i love this routine...

A3 - Chest, Shoulders, Tris, Back Width, Back Thick

Dips - (LT)Body-weight + 45 plate x 18 RP, Today: +55lbs x 16 RP
Military Front Smith Press -(LT)140 x 11 RP (not including bar), Today: 140x16 RP
Rope Pressdown - (LT) 100 x 23 RP, Today: 100 x 25 RP
Underhand Chins - (LT) Body-weight x 19 RP, Today: +10lbs x 18 RP
T-Bar Rows - (LT) 135 x 6 reps, 90 x 11 reps, Today: 135 x 7 reps, 90 x 12 reps

 

[builder]

B3 - Bis, Forearms, Calves, Hams, Quads

Preacher BB Curls -
Last Time:70 x 16 RP
Today: 80 x 16 RP

Hammer Curls -
Last Time: 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
Today: 45 x 11 reps

Seated Calf Raise -
Last Time:140 x 10 DC reps
Today: 135 x 12 DC reps

Seated Leg Curls -
Last Time: 150 x 20 RP
Today: 150 x 21 RP

Free Squats -
Last Time: 155 x 10, 135 x 14 widowmaker
Today: 185 x 10, 135 x 20 WM

the stretching is as murderous as the lifting!!

cheers

 

[builder]

A1 - Chest, Shoulders, Tris, Back Width, Back Thick

Hammer Strength Flat Chest Press -
Last Time: 190 x 16 RP
Today: 200 x 16 RP

Hammer Strength Military Press -
Last Time: 190 x 14 RP
Today: 200 x 10 RP

Tricep Hammer Strength Dip -
Last Time: 200 x 25 RP
Today: 210 x 25 RP

Wide grip Pullups -
Last Time: BW + 10lbs x 18 RP
Today: BW + 15 lbs x 16 RP

Rack Deads to mid shin -
Last Time: 405 x 6 reps, 315 x 10 reps
Today: 405 x 7 reps, 315 x 11 reps

 

[builder]

B1 - Bis, Forearms, Calves, Hams, Quads

standing BB Curls -
Last Time: 85 x 19 RP
Today: 85 x 21 RP

Pinwheel Curls -
Last Time: 35 x reps
Today: 35 x 16 reps

Seated Calf Raise -
Last Time: 135 x 12 DC Reps
Today: 135 x 12

Lying Leg Curls -
Last Time: 80 x 25 RP
Today: 80 x 26 RP

Leg Press -
Last Time: 540 x 10 reps, 270 x 20 WM
Today: 560 x 10 reps, 290 x 20 WM

 

[builder]

A2 - Chest, Shoulders, Tris, Back Width, Back Thick

Incline smith press -
Last Time: 215 x 14 RP
Today: 215 x 16 RP

Upright row -
Last Time: 80 x 20 RP
Today: 90 x 20 RP

Incline skullcrushers -
Last Time: 70 x 24 RP
Today: 70 x 25 RP

Neutral grip chins -
Last Time: BW + 10lbs x 18RP
Today: + 15lbs x 17 RP

Hammer strength low row -
Last Time: 250 x 23 RP
Today: 270 x 23 RP

 

[builder]

B2 - Bis, Forearms, Calves, Hams, Quads

Alt Dumbell curls -
Last Time: 45 x 15 RP
Today: 45 x 16 RP

Reverse Grip 1 arm cable curls -
Last Time: 45 x 14 reps
Today: 45 x 16 reps

Standing Calves-
Last Time: 315 x 12 DC reps
Today: 325 x 10

Straight Leg Deads -
Last Time:185 x 15 reps
Today: 185 x 20 reps
I think i need to increase weight and keep reps around 10-12. i get pain in my lower left back (sciatic nerve) when i go over 12 reps

Hack Squats -
Last Time: 270 x 10 reps, 135 x 20 WM
Today: 290 x 10 reps, 150 x 20 WM


20 mins Cardio HR between 130-140

I started taking 2 BCAA caps halfway through workout about 2 weeks ago. Using True Protein BCAA's

 

[builder]

A3 - Chest, Shoulders, Tris, Back Width, Back Thick

Dips -
Last Time: BW +55lbs x 16 RP,
Today: +65 lbs x 17 RP

Military Front Smith Press -
Last Time: 140x16 RP,
Today: 140 x 17 RP

Rope Pressdown -
Last Time: 100 x 25 RP,
Today: 100 x 30 RP

Underhand Chins -
Last Time: +10lbs x 18 RP,
Today BW + 15 lbs x 17 RP

T-Bar Rows -
Last Time: 135 x 7 reps, 90 x 12 reps,
Today: 135 x 9 reps, 90 x 15 reps

20 mins cardio

 

[builder]

B3 - Bis, Forearms, Calves, Hams, Quads

Preacher BB Curls -
Last Time:80 x 16 RP
Today: 90 x 10 RP

Hammer Curls -
Last Time: 45 x 11 reps
Today: 45 x 16 reps

Seated Calf Raise -
Last Time:135 x 12
Today: 135 x 13

Seated Leg Curls -
Last Time: 150 x 21 RP
Today: 150 x 22 RP

Free Squats -
Last Time: 185 x 10, 135 x 20 WM
Today: 225 x 10, 145 x 20 WM


felt really good on my squats today....


cheers

 

[builder]

I LOVE DEADLIFTS!!

A1 - Chest, Shoulders, Tris, Back Width, Back Thick

Hammer Strength Flat Chest Press -
Last Time: 200 x 16 RP
Today: 210 x 15 RP

Hammer Strength Military Press -
Last Time: 200 x 10 RP
Today: 200 x 11 RP

Tricep Hammer Strength Dip -
Last Time: 210 x 25 RP
Today: 240 x 22 RP

Wide grip Pullups -
Last Time: BW + 15lbs x 16 RP
Today: BW + 20 lbs x 12 RP

Rack Deads to mid shin -
Last Time: 405 x 7 reps, 315 x 11 reps
Today: 405 x 10 reps, 315 x 12 reps


felt f*cking awesome on my deads today...


cheers

 

[builder]

BIG thanks to Myosin for the opportunity to add Myosine to my routine. Today was the first day. I have not read any other logs regarding Myosine use so there would be no opportunity for a placebo effect. i wanted to be blind to what i would experience without any thoughts of "ok, i should notice blah blah blah..."


B1 - Bis, Forearms, Calves, Hams, Quads

standing BB Curls -
Last Time: 85 x 21 RP
Today: 85 x 22 RP

Pinwheel Curls -
Last Time: 35 x 16 reps
Today: 35 x 20 reps

Seated Calf Raise -
Last Time: 135 x 12 reps
Today: 90 x 11 reps with 10 sec stretch at the bottom of each rep. lowered the weight to try focusing on the stretch

Lying Leg Curls -
Last Time: 80 x 26 RP
Today: 90 x 23 RP

Leg Press -
Last Time: 560 x 10 reps, 290 x 20 WM
Today: 630 x 10 reps, 360 x 20 WM <<<< wtf....i did not expect that....


Myosine was used bi-laterally 1/2 ml in each delt 30 min prior to workout. First thing i noticed when i got to the gym was i felt flushed like the first time i ever tried NO Explode but without the shakiness. after my warm up sets on my bb curls my arms were PUMPED! after my RP sets i could barely move my arms from the pump. wow. trying to do my DC stretch afterwards was brutal due to the pump. and wtf is with the leg press today?? i went in hoping to get 6 reps and pounded out 10...plus my widowmaker set....wow

so far Myosine....STELLAR

 

[builder]

A2 - Chest, Shoulders, Tris, Back Width, Back Thick

Incline smith press -
Last Time: 215 x 16 RP
Today: 225 x 12 RP

Upright row -
Last Time: 90 x 20 RP
Today: 110 x 15 RP

Incline skullcrushers -
Last Time: 70 x 25 RP
Today: 80 x 25 RP

Neutral grip chins -
Last Time: BW + 15bs x 17RP
Today: + 20lbs x 15 RP

Hammer strength low row -
Last Time: 270 x 23 RP
Today: 300 x 23 RP

i followed the same protocol with the Myosine as last time. got a great pump in my shoulders after the upright rows and felt really strong on my low row and skullcrushers. i didnt notice the flushed felling as much like i did the first time but definitely some good strength gains and pumps. looking forward to bumping the dose to 2mls...