Will's MAX-OT Workout Journal

[willgreenzilla]

Just started getting back into the gym about 7 weeks ago after a good 2+ year absence (got out of the military and started working full time and going to school full time and my daughter was born so it's been busy!).

I started off with a work out program I found in a March Muscle & Fitness magazine called "Gain 10 pounds of muscle". Sounded good as I went from the avatar picture on the left (about 2 and a half year old picture @ 190lbs or so) to what I was when I started back in the gym (215lbs and no definition and getting flabby).

I did the work out in the magazine for about 5 weeks (did 1 full cycle but it took me about 5-6 weeks to complete because I got the flu half way thru that was pretty bad and I was unable to lift for an entire week). The program can be found on pages 80 and 83 in the magazine for anyone interested.

I got a lot stronger and my body started shaping up very quick from the program. After I finished the "4 week" cycle I decided on something more intense and settled on the MAX-OT workout program which sounded very solid.

I am now 1 week into the program and after my first week the journal looks like the following:

MAX-OT WORKOUT LOG
DAY 1 / 22 April 2008 / Weight: ?
Legs / Sets / Reps / Weight / 1 Rep Max
Squats.....3.....6....275.....319
Leg Press .....2.....6.....380.....441
Stiff Leg Dead Lift.....2.....6.....185.....215
Standing Calf Raise.....2.....8.....290.....360
45 Degree Calf Press.....2.....8.....135.....168

DAY 2 / 23 April 2008 / Weight: ?
Arms & Abs / Sets / Reps / Weight / 1 Rep Max
Straight Bar Curls.....2.....5.....105.....118
Alt Db Curls.....2.....6.....50 (per arm).....58 (per arm)
Straight Bar Cable Curls.....1.....6.....78.....90
Lying Tricep Presses.....2.....6.....185.....215
Tricep Cable Press Downs.....2.....6.....68.....78
Db Kickbacks.....1.....6.....35.....41
Wrist Curls.....2.....8.....95.....118
Db Wrist Curls.....1.....6.....55 (per arm).....64
Leg Lifts.....2.....15.....0.....0
Weighted Crunches.....2.....10.....15.....20
Weighted Ab Ball Crunches.....1.....30.....25.....129

DAY 3 / 24 April 2008 / Weight: 220
Shoulders & Traps / Sets / Reps / Weight / 1 Rep Max
Straight Bar Military Press.....3.....6.....155.....180
Db Arnold Press.....2.....5.....130.....146
Db Side Laterals.....2.....6.....25.....29
Barbell Shrugs.....2.....6.....205.....238
Close Grip Upright Rows.....2.....6.....115.....134

DAY 4 / 27 April 2008 / Weight: ?
Back / Sets / Reps / Weight / 1 Rep Max
Cable Pull Downs (Front).....3.....6.....120.....139
Seated Cable Rows (Alt 1 Arm).....2.....6.....120.....139
Bent Over Barbell Rows.....2.....6.....125.....145
Db Lower Back Bend Overs.....2.....6.....120.....139
Weighted Hyper-Extensions.....2.....6.....25.....29

DAY 5 / 27 April 2008 / Weight: ?
Chest & Abs / Sets / Reps / Weight / 1 Rep Max
Flat Barbell Bench Press.....3.....4.....250.....273
Incline Db Bench Press.....2.....6.....190.....221
Cable Cross Overs.....2.....6.....55.....64
Weighted Dips.....0.....0.....0.....0

*Had to combine Back and Chest day into one day against the wishes of the program but due to time issue it had to be done :-/.

The supplements that I am taking include cl orange triad, cl green magnitude, cl white flood, cl glycergrow, cl purple wraath, on zma, on casein, eas 100% whey, cytosport cyto gainer, primaforce carbslam, scifit bcaa powder 5000, fish oil, vit e, vit c, and twinlab glutamine fuel.

My eating is pretty solid which usually goes like the following:

- Wake up, drink 60g 100% whey, 5g bcaa powder, 1 banana, and either 2 pieces of whole wheat bread or a bowl of grapenuts (around 6:45am).
- Get to work and eat 2-3 hardboiled eggs, some almonds, and an apple (around 8am).
- Eat a turkey sandwich on whole wheat bread, some carrot sticks, and some mozerella cheese (around 11:30am).
- Drink 30g WMS 30 min pre-wo (around 12:30pm).
- Drink 2 scoops WF, 1 scoop GM, 3 scoops GG and eat 2 ricecakes (unsalted) (around 1pm).
- Workout, drink 2 scoops PW (around 1:30pm).
- Post workout drink 30g WMS (around 2:45pm).
- Post post workout drink 60g 100% (+5g bcaa powder) (around 3:15pm)
- Eat a turkey sandwich on whole wheat bread and some almonds (around 4:30pm).
- Eat 60g 100% whey (+5g bcaa powder) around 8pm and some carrots/apple/or some other form of carb (I drink a weigh gainer shake in place of the 100% whey on leg and chest days).
- Eat dinner (usually steak, chicken breast, or salmon and broccolli) (around 11pm).
- Drink 30g casein protein + 3zma pills before bed (around 12pm or so).

I also drink around 1.5 gallons of water per day.

My old diet before I started working out again was pretty much pizza, wendys, arbies, and random unhealthy food that I fit in between work and school :-/ lol. So this is a huge diet change for me!

Before/after pictures soon to come!

[willgreenzilla]

Ok, hit the gym today during my lunch break. Diet today wasn't too hott, didn't have much time (was a busy day) and only had 2 pieces of whole wheat bread and 60g protein for breakfast and nothing really all day until before my workout (except for some plain almonds and some mozerella cheese) in which I drank 30g WMS about 30 min pre-wo, then 3 scoops gg, 2 scoops wf, 1 scoop gm 15 min pre-wo and then 2 scoops pw intra wo... just finished my workout a slammed 30g WMS and waiting about 15 more min before drinking 60g of protein. When I get home from work I will be eating 2 turkey sandwiches on whole wheat, some carrots, and an apple.

During class tonight around 8 I will slam my weight gainer (did legs today) and then have a solid dinner most likely of salmon and brocolli.

Workout went ok today and is as follows:

DAY 6 / 28 April 2008 / Weight: 219
Legs / Sets / Reps / Weight / 1 Rep Max
Squats (Proper & on Smith Mach).....3 .....6.....225.....261
Leg Press .....2.....6.....400.....465
Stiff Leg Dead Lift (Proper).....2.....6.....195.....226
Calf Raise (in leg press machine).....2.....8.....320.....397
45 Degree Calf Press.....2.....8.....150.....186

For the stiff leg deadlift I am still a bit unsure if I am doing the form correctly so I am working on bettering that... today I actually stacked 2 45lb plates high on the floor and 2 more next to that and stood on these plates and did the dead lifts down to the floor from that higher elevation... felt it in my legs much more this time.

As for squats, a guy showed me where I was doing my squats incorrectly (wasn't sitting back far enough which he said could jack my knees up) so I dropped some weight and moved over from free weight to the smith machine to work on proper form. Before doing so I did do 285lbsx6 free style but incorrectly as I don't "sit" back far enough. After moving to the smith machine I worked on perfect form and knocked out 225x6x2 and it def felt better in my legs versus my ankles/knees as it has been.

[cbs]

Sweet bro! Keep up the good work...

I will be monitoring your progress.....

[willgreenzilla]

Sweet bro! Keep up the good work...

I will be monitoring your progress.....

thanks man! :-D

[willgreenzilla]

Forgot to post this earlier but my ultimate goal is 235lbs bodyweight and <10% bodyfat, 315lbsx6x3 benchpress, 405x6x3 squats, and an overall improvement of 25% on all my other lifts would be nice as well! No real time frame on these goals but the sooner the better without injury.

Also plan on adding cardio to my offdays (30min or so) starting this weekend.

[willgreenzilla]

Hit the gym Tue and Wed and the results were... ok. Wasn't feeling too hott Tue on arms & abs day... I warmed up with straight bar curls and it seemed to torque my forearms and was kind of painful. The results for the 2 days were as follows...

DAY 7 / 29 April 2008 / Weight: 219
Arms & Abs / Sets / Reps / Weight / 1 Rep Max
Straight Bar Curls.....2.....6.....105.....122
Alt Db Curls.....2.....6.....50.....58..... (50x6/45x5)
Straight Bar Cable Curls.....1.....6.....68.....78..... (62.5x6/67.5x6)
Lying Tricep Presses.....2.....6.....195.....226..... (***Wrong workout, was actually doing close grip bench press! Opps!)
Tricep Cable Press Downs.....2.....6.....78.....90
Db Kickbacks.....1.....6.....35.....41
Wrist Curls.....2.....8.....125.....155..... (115x8/125x8)
Db Wrist Curls.....1.....8.....120.....149
Leg Lifts.....2.....15.....0.....0
Weighted Machine Ab Crunch.....2.....10.....155.....207
Weighted Ab Ball Crunches.....1.....30.....25.....129

DAY 8 / 30 April 2008 / Weight: 222
Shoulders & Traps / Sets / Reps / Weight / 1 Rep Max
Straight Bar Military Press.....3.....6.....165.....192... (165x6/165x3/135x6)
Db Arnold Press.....2.....6.....130.....151
Db Side Laterals.....2.....6.....30.....35
Barbell Shrugs.....2.....6.....225.....261
Close Grip Upright Rows.....2.....6.....125.....145

Not sure on the Lying Tricep Press what that even is... so far I've just been doing extreme close grip barbell presses but I'm going to look around to see if I'm doing the wrong workout or not.

The 1 rep max number is just a "calculated" 1 rep max and not something I'm actually physically doing.

[willgreenzilla]

Any suggestions, tips, etc would be great! Thanks!

Also, further reading into the massive MAX-OT pdf indicated crossover cables on chest day is worthless so I will be removing that workout today for chest day. I need to figure out how to do these weighted dips... lol.

[willgreenzilla]

Did chest today. Felt pretty solid. Results as follows...

DAY 9 / 01 May 2008 / Weight: 220
Chest & Abs / Sets / Reps / Weight / 1 Rep Max
Flat Barbell Bench Press.....3.....6.....250.....290..... (Did 250x6/250x4/250x3)
Incline Db Bench Press.....3.....6.....200.....232... (Did 200x6/200x6/200x4)
Weighted Machine Dips.....2.....6.....185.....215

Need to find a belt that I can attach weights to for weighted dips so I can do free style dips versus the stupid dip machine thing.

[Raindrop11288]

awesome, subd as well. ur gunna like it man. best program ive followed to date. i suggest going up 5lbs a week on each heavy lift (80-100lb's or up) my rate is about 5lbs every 3 weeks for things like curls and such. Just keep the journal running, how long do u plan on running the program???

[willgreenzilla]

awesome, subd as well. ur gunna like it man. best program ive followed to date. i suggest going up 5lbs a week on each heavy lift (80-100lb's or up) my rate is about 5lbs every 3 weeks for things like curls and such. Just keep the journal running, how long do u plan on running the program???

not sure yet, lol, for as long as i can! haha.

i did a workout program from a mag for 4-5 weeks had a cpl off weeks and then started this program last week. Overall this is like week 6 in the gym after 2-2.5 yrs out of the gym so its nice being back!

[Raindrop11288]

yea, kinda makes you wonder why you ever stopped lifting. I took way too much time off. does feel good to be back. ill be keeping up with ur progress. I plan on putting the +gains to strength every 8 weeks during the off week. It will be interesting to see what weight gain you get having less bodyfat. my gain seems up down from 230-240. i think im burning fat gaining muscle at an odd rate

[willgreenzilla]

yea, kinda makes you wonder why you ever stopped lifting. I took way too much time off. does feel good to be back. ill be keeping up with ur progress. I plan on putting the +gains to strength every 8 weeks during the off week. It will be interesting to see what weight gain you get having less bodyfat. my gain seems up down from 230-240. i think im burning fat gaining muscle at an odd rate

ya, right now my bf was like 18%, the avatar pic on the left is a few yrs old when I was into working out and was in pretty solid shape. I have a pre-wo picture (took it before my first day after 2.5 yrs of non training the night before day 1 of my first day back in the gym) somewhere on another machine I will post this weekend with a current picture that I'll take sat or sun :-).

The difference of 7 weeks already is insane tho, and even more so since starting MAX-OT last week.

[willgreenzilla]

my weight has been fluxing between 218 and 222 lately. hope it'll start going upppp lol. overall up from 212-215 from 7 weeks ago tho so thats good since im also losing fat.

[Raindrop11288]

yea man well best of luck! and keep postin :)

[willgreenzilla]

yea man well best of luck! and keep postin :)

thanks man! you 2!

[willgreenzilla]

Hit the gym again today. Today was back day. Went pretty good. Felt solid on all my lifts.

Results are as follows...

DAY 10 / 02 May 2008 / Weight: ?
Back / Sets / Reps / Weight / 1 Rep Max
Cable Pull Downs (Front).....3.....6.....145.....168 (Did 130x6/145x6/145x6)
Seated Cable Rows (Alt 1 Arm).....2.....6.....180.....209 (Did 150x6/180x6)
Bent Over Barbell Rows.....2.....6.....135.....157
Db Lower Back Bend Overs.....2.....6.....130.....151
Weighted Hyper-Extensions.....2.....6.....25.....29

I'm looking forward to the weekend and relaxing for 2 days... going to do some light cardio and see how that goes to get myself into the swing of things as far as cardio is concerned. Next week should be solid, hopefully I will improve all my lifts at least by a little. The following week I will be on vacation and most likely have no access to a gym for 9 days, ugh! :-/ going to do some cardio in its place and continue supplementation and eat as clean as I will be able to, which, most likely won't be that good as I won't have my usual food choices!

Forgot to weigh myself today, oops :-/

[Raindrop11288]

Forgot to weigh myself today, oops :-/

haha happens to the best of us

[willgreenzilla]

Pictures! Finally took a couple pictures.

Here is one I took the night before my first day back in the gym after a couple years of inactivity! March9-2.jpg.

The 3 other pictures I took a few minutes ago after eating half a pizza (cheat day! lol).

Not sure how to link the pictures in the actual thread as all normal linking tags don't seem to work on this site for me :-/

[Raindrop11288]

nice pictures man i wish i took pictures 6 weeks ago, i need to get a camera and get some posted on my journal. another good way to motivate urself. you gotta good frame to start building back up on. best of luck still watching progress

[Raindrop11288]

what does scifit bcaa powder 5000 have that purple wratth doesnt? i thought they were both BCAA / EAA's? and how does the bcaa powder taste?

[willgreenzilla]

what does scifit bcaa powder 5000 have that purple wratth doesnt? i thought they were both BCAA / EAA's? and how does the bcaa powder taste?

the bulk BCAAs I take with my morning and post wo shakes and it pretty much just has more JUST BCAAs versus the everything combo that PW has. So i drink PW just for intra wos and then bulk for everything else.

[Raindrop11288]

oh nice, im gunna have to look into that, just got a 140$ visa for signing a lease early :) gunna buy some more supps, or bulk salmon/chicken when i get home. gotta love free money

[Raindrop11288]

how many grams of protien are u taking a day? Im trying to add up the supplements is 180 + meals right?
and i found this quote about casien protien "scientists are now recognizing that micellar casein is much more important in preventing muscle breakdown" (http://www.bodybuilding.com/store/mic.html) I ran into this same problem when thinking about taking glutamine. when it prevents muscle breakdown, is it ultimately prevented maximum muscle growth? everytime u lift u're tearing down ur muscles and rebuilding them stronger. Is casien still good for bulking?

[willgreenzilla]

how many grams of protien are u taking a day? Im trying to add up the supplements is 180 + meals right?
and i found this quote about casien protien "scientists are now recognizing that micellar casein is much more important in preventing muscle breakdown" (http://www.bodybuilding.com/store/mic.html) I ran into this same problem when thinking about taking glutamine. when it prevents muscle breakdown, is it ultimately prevented maximum muscle growth? everytime u lift u're tearing down your muscles and rebuilding them stronger. Is casien still good for bulking?

From what i've heard that casein protein is still good but only take it before bed as its benefits outweigh the negatives.

Also heard a lot of ppl say they only really take glutamine during cut phase and not bulk phase.

And ya man, free money is the best! def looking forward to my stimulus check! lol.

How much protein? not 100% sure, lol. but i take about 50gs in the morning + 5gs of bulk bcaa... then around 10am I take 25gs protein.... then post workout i take about 50gs protein + 5g bulk bcaas.... then during class (around 8pm or so) i drink either weight gain shake (like 60gs or so protein, 600 cal) if its chest or leg day or 50gs protein on other workout days... and then before bed i take around 25gs casein.

So, just from powder form each day i take around... 200gs protein. Also, every day, I eat 2 turkey sandwiches which has a decent amount of protein, almonds, and steak/chicken or salmon for dinner, and sometimes a can of tuna as well. Trying to shoot for around 400gs per day, but not sure if i'm actually hitting it. Going to keep more accurate track after my vacation next week so I can see if I need to eat more or not.

And you? 180gs + meals should be good if you eat protein heavy stuff like steak, chicken, salmon, etc, etc. I think they say shoot for 1.7g per lb or something. I just aim for 400gs.

[Raindrop11288]

I just aim for 400gs.

I think im going to have to start doing that man, im getting caught up trying to measure out 360grams of protien a day, why not just straight up go for 400grams. better more then less

[willgreenzilla]

I think im going to have to start doing that man, im getting caught up trying to measure out 360grams of protien a day, why not just straight up go for 400grams. better more then less

haha ya man, i've just been guesstimating, prolly need to calc it all out, but def gonna shoot for a solid 400g protein. as you said, more is better than less... rather not have my body eat the muscles i'm working to add! lol.

[willgreenzilla]

The stats I measured on sunday (my second full day of rest... and right after eating a half pizza, so values may be a bit skewed lol!)...

Height: 6'2.0" (1.88 m)
Weight: 223.5 lb (101.6 kg)
Waist: 37" (93.98 cm)
Thighs: 26.5" (67.31 cm)
Bodyfat: Will calculate later!
Calves: 16" (40.64 cm)
Chest: 40" (101.60 cm)
Forearms: 13" (33.02 cm)
Arms: 15" (38.10 cm)
Shoulders: 49.5" (125.73 cm)
Hips: 42" (106.68 cm)
Neck: 17" (43.18 cm)

And here I am thinking MAX-OT will work miracles... but WTF... i still haven't broke out of the 6'2" range!!! LOL, jp! :P

[Raindrop11288]

And here I am thinking MAX-OT will work miracles... but WTF... i still haven't broke out of thge 6'2" range!!! LOL, jp! :P

hahahahahahahaha

[willgreenzilla]

Ok, yesterday was legs day. Was pretty solid work out tho my heel has been hurting for the past half week or so after I was jumping over one of my daughters toys and full speed and force bashed my heel into the bottom of the coffee table :-/ ouch.

Work out went as follows...

DAY 11 / 28 April 2008 / Weight: 223
Legs / Sets / Reps / Weight / 1 Rep Max
Squats (Proper & on Smith Mach).....3.....6.....265.....308
Leg Press .....2.....6.....430.....499
Stiff Leg Dead Lift (Jacked up).....2.....6.....205.....238
Toe Raises on Leg Press.....2.....8.....360.....447
45 Degree Calf Press.....2.....8.....160.....199

Stiff leg dead lift just does not feel right. I feel more in my lower back than anywhere in my legs. I'm pretty sure I'm jacking the workout all up so I will do some research and see if I can figure it out better for next time around.

[willgreenzilla]

Oddly I cannot edit the above post, but I just noticed the date was wrong... did legs on May 05 2008. Opps lol.

[willgreenzilla]

DAY 12 / 06 May 2008 / Weight: 219
Arms & Abs / Sets / Reps / Weight / 1 Rep Max
Straight Bar Curls.....2.....6.....95.....110 (Still causing some minor pain in my wrists and forearms which is wierd... then again, I remember straight bar curls always doing this to me for some odd reason)
Alt Db Curls.....2.....6.....50.....58 (Next week I'll be ready for 55lb dbs!)
Straight Bar Cable Curls.....2.....6.....73.....84
Lying Tricep Presses.....2.....6.....85.....99 (Did the correct workout this time... skullcrushers! Much better of a tricep workout compared to close grip bench press which was what I was doing before lol)
Tricep Cable Press Downs.....2.....6.....83.....96
Db Kickbacks.....1.....6.....40.....46
Wrist Curls.....2.....8.....135.....168
Db Wrist Curls.....1.....8.....130.....161
Leg Lifts.....2.....20.....0.....0
Weighted Machine Ab Crunch.....2.....10.....170.....227
Weighted Ab Ball Crunches.....0.....0.....0.....0 (Ran out of time to do this!)

Workout went well but I had to rush it a little as I had a job interview right after work for a network engineer position (which I got hired for, SCORE! haha). Had to skip one of the ab workouts which (crunches... I do them on an ab workout ball with a plate behind my head versus the cable crunches).

Today is shoulders day I believe, should go well! I've been moving up in almost every workout every day by at least a small amount. Strength has been steadily improving!

[willgreenzilla]

Had an awesome workout yesterday for shoulders day until the very end (send to last rep of the last set of the last workout)... was doing some close grip up rows and pulled something in my neck somehow :-/ neck has been stiff and painful ever since! ugh. going to have to take today off from the gym and move chest day to tomorrow. sucks because I am taking ALL next week off to go on vacation so I may do chest during lunch tomorrow and back after work or something.

Anyways, the workout went as follows...

DAY 8 / 30 April 2008 / Weight: ?
Shoulders & Traps Sets / Reps / Weight / 1 Rep Max
Db Arnold Press.....2.....6.....140.....163
Seated Db Shoulder Press.....3.....6.....150.....174 (Military press bar was taken so I just did seated db shoulder press. Did 150x6/150x5/150x5)
Db Side Laterals.....2.....6.....30.....35
Barbell Shrugs.....2.....6.....255.....296 (Did 235x6/255x6)
Close Grip Upright Rows.....2.....6.....115.....134

[willgreenzilla]

Combined back and chest day today as I couldn't work out yesterday due to my neck bothering me from pulling it on shoulders day. Neck still hurt today but not as bed and started to hurt less as the workout progressed. This is my last day of working out for a week as I will be on vacation all of next week. The results of the work out are as follows...

DAY 14 & 15 / 09 May 2008 / Weight: 221
Chest & Abs / Sets / Reps / Weight / 1 Rep Max
Flat Barbell Bench Press.....3.....6.....250.....290 (Did 250x6/250x5/250x3)
Incline Db Bench Press.....3.....6.....200.....232
Weighted Machine Dips.....2.....6.....200.....232
Cable Pull Downs (Front).....2.....6.....160.....186 (Did 145x6/160x6)
Seated Cable Rows (Alt 1 Arm).....2.....6.....190.....221
Bent Over Barbell Rows.....2.....6.....165.....192 (Did 140x6/165x6)
Db Lower Back Bend Overs.....2.....6.....140.....163
Weighted Hyper-Extensions.....2.....6.....25.....29

Other than my neck bothering me the overall workout felt good. Improved in almost everything either via more weight or more reps. Plan on bumping up bench press week after next by 10lbs and incline DBs up 5lbs per hand. And everything else by a little I'm sure.

I'm going to try to do some cardio on vacation but who knows if that will happen or how well I will be able to eat. Packed up some of my supplements but switched from GM to mono for the week of down time. Dropped PW/WF/GG and everything but all of my vitamins, protein, BCAAs, and the creatine mono.

[Raindrop11288]

heat on ur neck in the morning, can do it in the shower then ice it throughout the day. should fix it up real quick. keep on truckin

[Raindrop11288]

work out over vacation! im sure u can find a gym around.

Don't Talk Yourself Into Missing a Workout

"Over the years I've found that in most cases missed workouts are self created. You have to create a mental approach to training that ignites motivation. Eliminate negativity. Eliminate justification for what you know is unjustifiable."

"Ask yourself, The last time you missed a workout, "Did i really need to miss that workout?" look, when you miss a workout there is only one person that suffers the consequences --you."

Page 110, if you enjoy working out you would definately enjoy working out while on vacation.:)

[willgreenzilla]

haha im pretty sure the woman would put the pimp hand down on me... plus it has been 8wks since i started back at the gym and the max ot pdf says we should take a wk off every 8wks for recovery... the first 5wks werent max ot of my 8wks but i guess itd still count? lol.

im actually on the road alrdy... the woman driving a little of the 14hrs to TN, lucky me lol.

[Raindrop11288]

hahah alright man, have fun. make that woman drive

[willgreenzilla]

haha u know it. last vacation i had to drive from va to mi and she slept the entire friggin way both ways! this time she gonna drive about a third. we are about 50miles away woooo.

[willgreenzilla]

neck still bothering me. havent done anything... cardio or otherwise while here on vacation... been sitting around hoping my neck gets better and taking some bayer back and body which helps a little.

[Raindrop11288]

heat and ice it!

[willgreenzilla]

heat and ice it!

i have been when i can but im pretty much out in the boonies here in tn lol.

[Raindrop11288]

hahah good ol tn, brother used to live there, where are u exactly?

[willgreenzilla]

Munford i think the town is called, near Memphis.

Yesterday i did some cardio... First time in years haha. Not sure how far I ran... pretty good distance. Ran until I was too tired to run anymore then walked for a bit and then started back running. Was out a good hour or so. Plan on running some more today and hopefully doing less walking this time around haha.

[willgreenzilla]

First day back from vacation and a week of bad eating (well... mostly bad) and no working out (ran 1 day and that was it lol)... first day back in the gym was legs day and it went pretty well I thought...

DAY 16 / 19 May 2008 / Weight: 220
Legs / Sets / Reps / Weight / 1 Rep Max
45 Degree Leg Press.....3.....6.....540.....627 (Did 500x6/540x6/540x6)
Smith Machine Squats.....2.....6.....275.....319
Leg Curls.....2.....6.....155.....180
Stiff Leg Dead Lifts .....2.....6.....135.....157 (Seemed I did better form and felt it more in my legs this time)
45 Degree Calf Press.....2.....8.....400.....497
Seated Calf Raises.....2.....8.....170.....211

Took a naval officer test yesterday and had mad makeup homework to do so didn't make it to the gym sadly... going to hit the gym today here in an hour or 2. Got the diet back on track so it should go well.

[willgreenzilla]

Hit up the gym today. Did some cardio as well post workout lol.

DAY 17 / 21 / May 2008 / Weight: 220
Chest & Abs / Sets / Reps / Weight / 1 Rep Max
Incline Barbell Bench Press.....3.....6.....205.....238
Db Bench Press.....3.....6.....220.....256
Decline Barbell Bench Press.....1.....6.....225.....261
Incline Weighted Crunches.....3.....12.....25.....36
Weighted Machine Crunches.....2.....10.....180.....240
Run on Treadmill.....10 min.

Felt pretty solid in the gym today.

[willgreenzilla]

Ok, it's been a while now... almost a month since I posted anything...

Changed jobs (got hired as a military contracted network engineer) and lost access to my old gym until I found a new gym on a different military base. Started back at the gym lightly last week and started back with MAX-OT this week. I'll post all the numbers when I get a chance this weekend or something!

:-D

[Raindrop11288]

awesome im working at my brothers engineering company right now as well :) engi ftw

[willgreenzilla]

awesome im working at my brothers engineering company right now as well :) engi ftw

nice man :-D what kind of engineering? I do IT Network Engineering.

Results of the past couple weeks are as follows...

DAY 18 / 22 May 2008 / Weight: 220
Back / Sets / Reps / Weight / 1 Rep Max
Cable Pull Downs (Front).....2.....6.....160.....186
Seated Cable Rows .....2.....6.....200.....232
Bent Over Barbell Rows.....2.....6.....175.....203
Db Lower Back Bend Overs.....2.....6.....150.....174
Weighted Hyper-Extensions.....2.....6.....30.....35
Run = 12 min / 154cal / 0.85 miles

DAY 19 / 16 June 2008 / Weight: 222
Legs / Sets / Reps / Weight / 1 Rep Max
45 Degree Leg Press.....3.....6.....630.....732
Smith Machine Squats.....2.....6.....245.....285
Leg Curls.....0.....0.....0.....0
Stiff Leg Dead Lifts .....3.....6.....135.....157
45 Degree Calf Press.....2.....12.....390.....562
Seated Calf Raises.....0.....0.....0.....0

DAY 20 / 18 June 2008 / Weight: 223
Chest & Abs / Sets / Reps / Weight / 1 Rep Max
Incline Barbell Bench Press.....3.....6.....185.....215
Db Bench Press.....3.....6.....200.....232
Decline Barbell Bench Press.....1.....6.....205.....238
Incline Weighted Crunches.....2.....30.....0.....0
Leg Lifts.....2.....12.....0.....0

DAY 21 / 19 June 2008 / Weight: 222
Back / Sets / Reps / Weight / 1 Rep Max
Bent Over Barbell Rows.....2.....6.....175.....203
Close Grip Pulldowns (V Bar).....2.....6.....145.....168
Pullups.....2.....10.....0.....0
Cable Rows.....1.....6.....160.....186
Dead Lifts.....2.....6.....185.....215
Barbell Shrugs.....1.....6.....225.....261

DAY 22 / 23 June 2008 / Weight: 223
Shoulders & Triceps / Sets / Reps / Weight / 1 Rep Max
Db Arnold Press.....3.....6.....120.....139
Barbell Military Press.....0.....0.....0.....0
Db Side Laterals.....2.....8.....50.....62
Lying Tricep Press.....3.....6.....85.....99
Tricep Cable Press Down.....3.....6.....100.....116
Overhead Tricep Press.....0.....0.....0.....0
Biceps & Abs / Sets / Reps / Weight / 1 Rep Max
Straight Bar Curls.....0.....0.....0.....0
Db Hammer Curls.....2.....6.....80.....93
Ez Bar Curls.....2.....6.....85.....99
Leg Lifts.....2.....20.....0.....0
Incline Weighted Ab Crunches.....2.....20.....25.....53

Went down in a lot of stuff because of the large gap in training :-/ Also ran out of most of my supplements and have been to busy to restock. Hopefully soon!!

[willgreenzilla]

Re-pulled my neck a little over the weekend (don't know how... woke up and it hurt BAD)... not too bad right now but WTF how do I always re-pull/re-injury my neck??? How do i prevent this crap? I stretch it out and everything before my workout and still hurt it regularly....

[willgreenzilla]

neck feeling better (for now) but when I tried to go to the base gym yesterday they told me no contractors allowed now or some such BS. Now to find a new gym that I can go to during lunch. arg.

[willgreenzilla]

Sorry, haven't updated this in forever... not that anyone reads this or cares... but for personal note... anyways... last couple weeks worth of lifts and everything... kind of shakey still from missing so much time in the middle and holiday and everything.

Diet is jacked up right now as are supplements. Currently only taking a cheapy multivitain... 1 or 2 protein shakes a day... and creatine. Hope to remedy both issues asap!

Lifts are as follows:

DAY 23 / 24 June 2008,Weight:,?,,
Legs,Sets,Reps,Weight,1 Rep Max
45 Degree Leg Press,3,6,610,708
Smith Machine Squats,2,6,225,261
Leg Curls,2,6,200,232
Stiff Leg Dead Lifts,3,6,155,180
45 Degree Calf Press,2,12,360,519
Seated Calf Raises,2,8,135,168

DAY 24 / 25 June 2008,Weight:,224,,
Chest & Abs,Sets,Reps,Weight,1 Rep Max
Incline Barbell Bench Press,3,6,205,238
Db Bench Press,3,6,210,244
Decline Barbell Bench Press,1,5,225,253
Incline Weighted Crunches,2,30,25,129
Leg Lifts,2,20,0,0

DAY 25 / 26 June 2008,Weight:,224,,
Back & Traps,Sets,Reps,Weight,1 Rep Max
Bent Over Barbell Rows,2,6,175,203
Close Grip Pulldowns (V Bar),2,6,160,186
Pullups,2,10,0,0
Cable Rows,1,6,160,186
Dead Lifts,2,6,205,238
Barbell Shrugs,2,6,205,238

DAY 26 / 30 June 2008,Weight:,?,,
Shoulders & Triceps,Sets,Reps,Weight,1 Rep Max
Db Arnold Press,3,6,130,151
Db Military Press,3,6,140,163
Db Side Laterals,2,8,50,62
Lying Tricep Press,3,6,75,87
Tricep Cable Press Down,3,6,48,55
Overhead Tricep Press,3,6,75,87

DAY 27 / 01 July 2008,Weight:,220,,
Biceps & Abs,Sets,Reps,Weight,1 Rep Max
Straight Bar Curls,3,6,85,99
Db Hammer Curls,2,6,90,105
Ez Bar Curls,2,6,95,110
Leg Lifts,2,20,0,0
Weighted Machine Ab Crunches,2,6,170,197

DAY 28 / 02 July 2008,Weight:,222,,
Legs,Sets,Reps,Weight,1 Rep Max
45 Degree Leg Press,3,6,720,836
Smith Machine Squats,2,6,245,285
Leg Curls,2,6,90,105
Stiff Leg Dead Lifts,3,6,135,157
45 Degree Calf Press,2,12,380,547
Seated Calf Raises,2,8,140,174

DAY 29 / 07 July 2008,Weight:,224,,
Chest & Abs,Sets,Reps,Weight,1 Rep Max
Incline Barbell Bench Press,2,6,185,215
Db Bench Press,3,6,220,256
Decline Barbell Bench Press,1,6,185,215
Weighted Crunch Ab Machine,2,6,170,197
Leg Lifts,2,20,0,0

DAY 30 / 09 July 2008,Weight:,?,,
Back & Traps,Sets,Reps,Weight,1 Rep Max
Bent Over Barbell Rows,2,6,180,209
Close Grip Pulldowns (V Bar),2,6,165,192
Pullups,2,12,0,0
Cable Rows,2,6,135,157
Dead Lifts,0,0,0,0
Db Shrugs,2,6,220,256

[willgreenzilla]

Well... it's been months since i hit the gym up... been busy with finishing up my bachelors degree, working full time, and in the middle of nowhere training for my new job in iraq as an army contractor... I'm not settled in up here in Baghdad and just started back in the gym for the first time in months. I'm pretty weak again but hopefully will turn it around quickly! I hit the gym 5 times so far and will post results soon!

I will be here in Iraq for a year so I'm hoping with all their gyms here and good food I'll be able to get in pretty good shape!

[Raindrop11288]

gunna have to start liftin sandbags haha

[willgreenzilla]

gunna have to start liftin sandbags haha

haha. no way... the base i work on has like 10 gyms and the main gym is bigger than most ballys and golds gyms haha.

[willgreenzilla]

Ok... so... last time in the gym was in the beginning of Aug... first i will post some old work out days that I never posted before my halt in the gym, lol, sad I know!!

Here goes...

Fri - July 11
Shouldes & Triceps
Db arnold press - 140x6x3 (70s each hand)
Barbell military press - 155x6x3
Db side lats - 60x8x1/60x6x1 (30s each hand)
Skullcrushers - 85x6x3
Tricep cable pressdown - 52.5x6x3
Overhead tricep db press - 85x6x2
Weight = 222lbs

Tue - July 15
Biceps and Abs
Straight outside grip db dual curls - 70x6x3(35s each hand)
Db hammers - 100x6x2 (50s each hand)
Ez bar curls - 95x6x2
Leg lifts - 0x25x2 (No added weight)
Weighted ab crunch machine - 175x6x2
Weight = 223lbs

Mon - July 21
Legs
Leg press - 750x6x3
Smith machine squats - 275x6x2
Leg curls - 100x6x2
Stiff leg dead lifts - 155x6x3
Seated calf raise - 150x8x1/110x8x2
Weight = 219lbs

Fri - July 25
Chest and Abs
Incline bench press - 205x6x3
Db bench press - 220x6x3 (110s each hand)
Decline bench press - 205x6x1
Weighted machine ab curl - 180x6x2
Leg lifts - 0x25x2 (No weght)
Weighted ab twists - 15x15x1
Weight = 222lbs

Tue - July 29
Back & Traps
Bent over rows - 185x6x2
V grip pulldowns - 170x6x1/175x6x1
Pullups - 0x10/0x7 (No weight)
Cable rows - 140x6x2
Deadlifts - 225x6x2
Barbell shrugs - 225x6x2
Weight = 220lbs

Wed - Aug 6
Shoulders & Triceps
Db arnolds - 140x6x2/140x3x1
Barbell military press (smith machine) - 160x6x3
Db side lats - 60x8x2 (30s each hand)
Skullcrushers - 90x6x1/85x5x2
Tricep cable pressdown - 52.5x6x3
Overhead tricep db press - 90x6x2
Weight = 220lbs

Notice how my workouts are few and far between? This is when I was working much more and finishing out last couple classes for college. Aug 6th was my last day in the gym until I got in Iraq and started back up in Oct!!

[willgreenzilla]

Ok... so... I'm back in the gym... have been back 16 times! Back on the MAX-OT program and starting from the beginning. It has been... 2 months+ since I did anything fitness related and even longer since i was eating decently! lol. I have a lot of work out posts to catch up on so here goes!! Ooo... I will break this into 3 posts or so to make it easier to read (not that anyone does anyways but u know! lol).

I started back up on supplements finally as well... they include:

Orange triad, white flood, green magnitude, purple wraath, glycer grow, golden finish, on 100% whey, and fish oil pills.

Diet is pretty good but choices are limited in what I have available over here in Iraq but overall it's pretty solid.

I also just ordered some cassein protein for night, T-BOL, and E-BOL which hopefully i'll start in a few weeks.

My workouts since arriving in Iraq... MAX-OT STYLE!!

Sat - Day 1 - 11/8 - Weight = 217
LEGS
Smith machine squats - 185x6x3
Leg press - 450x6x2
Stiff leg dead lifts - 185x6x2 (Ouch)
Leg press machine toe raises - 270x8x2
Seated calf raises - 90x8x2

Tue - Day 2 - 11/11 - Weight = 220
ARMS & ABS
Ez bar curls - 75x6x2
Alt db curls - 70x6x2 (35s each hand)
Straight bar cable curls - 90x6x1
Skullcrushers - 65x6x2
Tricep cable press down - 120x6x2
Db kick backs - 25x6x1
Wrist curls - 95x8x2
Db wrist curls - 100x8x1 (50s each hand)
Leg lifts - 0x15/0x12 (No weight)
Ball crunches - 0x150 (No weight)
Crunches - 0x20 Middle/015 Right & Left (No weight)

Thur - Day 3 - 11/13 - Weight = 223 (in boots)
SHOULDERS & TRAPS
Barbell military press - 155x6x2/155x4x1
Arnold press - 80x6x2
Db side lats - 40x6x2
Barbell shrugs - 135x6x2
Rows - 120x6x2

Sat - Day 4 - 11/15 - Weight = 219.5
BACK
Cable pull downs - 57x6x3
Straight bar cable rows - 57x6x1/67x6x1
Bent over barbell rows - 105x6x1/125x6x1
Db bend overs - 70x6x2
Pullups - 0x5x3 (No weight)

Sun - Day 5 - 11/16 - Weight = 219.5
CHEST & ABS
Flat barbell bench press - 185x6x3
Incline db bench press - 120x6x1 (60s each hand)/130x6x2 (65s each hand)
Dips - 0x10/0x8 (No weight)
Leg lifts - 0x20x2 (No weight)

[willgreenzilla]

Tue - Day 6 - 11/18 - Weight = 218
LEGS
Smith machine squats - 205x6x3
Leg press - 525x6x2
Stiff leg dead lifts - 185x6x1 (Ouch)/135x6x1 (Working on form)
Leg press machine toe raises - 325x8x2
Seated calf raises - 100x8x2

Thur - Day 7 - 11/20 - Weight = 219
ARMS & ABS
Ez bar curls - 85x6x2
Alt db curls - 80x6x2 (40s each hand)
Outside same time double db curls - 60x6x1 (30s each hand)
Skullcrushers - 65x6x2
Tricep cable press down - 33x6x2 (Different machine, much harder diff scale)
Db kick backs - 30x6x2
Wrist curls - 65x8x2 (Proper lean forward on flat bench)
Db wrist curls - 110x8x1 (55s each hand)
Leg lifts - 0x20/0x20 (No weight)
Crunches - 0x20x2 Middle/Right/Left (No weight)

Fri - Day 8 - 11/21 - Weight = 218
SHOULDERS & TRAPS
Barbell military press - 135x6x1/135x5x1/135x4x1
Arnold press - 100x6x2 (50s each hand)
Db side lats - 30x6x2 (Proper this time)
Barbell shrugs - 155x6x1/175x6x1
Upright Rows - 55x6x2 (Proper this time)

Sun - Day 9 - 11/23 - Weight = 222
BACK
Cable pull downs - 67x6x3
V bar cable rows - 77x6x2
Bent over barbell rows - 135x6x2
Db bend overs - 100x6x2
Straight arm pulldown - 33x6x2
Pullups - 0x6x2 / 0x4x1 (No weight)

Tue - Day 10 - 11/25 - Weight = NA
CHEST & ABS
Flat barbell bench press - 205x6x2/205x4x1
Incline db bench press - 140x6x3 (70s each hand)
Dips - 0x10x2 (No weight)
Weighted ab twists - 25x15x2 Middle/Right/Left

[willgreenzilla]

Thur - Day 11 - 11/27 - Weight = 222
LEGS
Smith machine squats - 225x6x3
Leg press - 665x6x2
Stiff leg dead lifts - 155x6x2
Leg press machine toe raises - 375x8x2
Seated calf raises - 110x8x2

Sat - Day 12 - 11/29 - Weight = 223
ARMS & ABS
Ez bar curls - 85x6x1/85x4x1
Alt db curls - 90x6x3 (45s each hand)
Outside same time double db curls - 70x6x1 (35s each hand)
Skullcrushers - 70x6x2
Tricep cable press down - 40x6x2
Db kick backs - 35x6x2
Wrist curls - 70x8x2
Db wrist curls - 120x8x1 (60s each hand)
Leg lifts - 0x20/0x20 (No weight)
Crunches - 0x20x2 Middle/Right/Left (No weight)
Weighted machine crunches - 60x12x2

Sun - Day 13 - 11/30 - Weight = 223
SHOULDERS & TRAPS
Barbell military press - 145x6x3
Arnold press - 110x6x2 (55s each hand)
Db side lats - 40x6x2 (20s each hand)
Barbell shrugs - 185x6x2
Upright Rows - 65x6x2

Mon - Day 14 - 12/01 - Weight = 222
BACK
Cable pull downs - 77x6x3
V bar cable rows - 87x6x2
Bent over barbell rows - 145x6x2
Db bend overs - 110x6x2
Straight arm pulldown - 26x6x2 (Proper this time)
Pullups - 0x8x1 / 0x6x2 (No weight)

Wed - Day 15 - 12/03 - Weight = 227 (with boots)
CHEST & ABS
Flat barbell bench press - 225x4x1/205x6x2
Incline db bench press - 150x6x1 (75s each hand)/170x6x2 (85s each hand)
Dips - 0x12x2 (No weight)
Weighted ab twists - 25x15x2 Middle/Right/Left

[willgreenzilla]

Today is the first day of the slight variation I will be using as outlined in the MAX-OT program. I will do 3 weeks of the new variation before moving to the next phase variation.

Fri - Day 16 - 12/05 - Weight = 226 (with boots)
LEGS
Leg press - 740x6x3
Smith machine squats - 245x6x3
Leg curls - 70x6x2
Stiff leg dead lifts - 185x6x2
Leg press machine toe raises - 400x8x2
Seated calf raises - 115x8x2

I plan on keeping this updated much more regularly from now on!

[BRUTUSPLAC]

Ok... so... last time in the gym was in the beginning of Aug... first i will post some old work out days that I never posted before my halt in the gym, lol, sad I know!!

Here goes...

Fri - July 11
Shouldes & Triceps
Db arnold press - 140x6x3 (70s each hand)
Barbell military press - 155x6x3
Db side lats - 60x8x1/60x6x1 (30s each hand)
Skullcrushers - 85x6x3
Tricep cable pressdown - 52.5x6x3
Overhead tricep db press - 85x6x2
Weight = 222lbs

Tue - July 15
Biceps and Abs
Straight outside grip db dual curls - 70x6x3(35s each hand)
Db hammers - 100x6x2 (50s each hand)
Ez bar curls - 95x6x2
Leg lifts - 0x25x2 (No added weight)
Weighted ab crunch machine - 175x6x2
Weight = 223lbs

Mon - July 21
Legs
Leg press - 750x6x3
Smith machine squats - 275x6x2
Leg curls - 100x6x2
Stiff leg dead lifts - 155x6x3
Seated calf raise - 150x8x1/110x8x2
Weight = 219lbs

Fri - July 25
Chest and Abs
Incline bench press - 205x6x3
Db bench press - 220x6x3 (110s each hand)
Decline bench press - 205x6x1
Weighted machine ab curl - 180x6x2
Leg lifts - 0x25x2 (No weght)
Weighted ab twists - 15x15x1
Weight = 222lbs

Tue - July 29
Back & Traps
Bent over rows - 185x6x2
V grip pulldowns - 170x6x1/175x6x1
Pullups - 0x10/0x7 (No weight)
Cable rows - 140x6x2
Deadlifts - 225x6x2
Barbell shrugs - 225x6x2
Weight = 220lbs

Wed - Aug 6
Shoulders & Triceps
Db arnolds - 140x6x2/140x3x1
Barbell military press (smith machine) - 160x6x3
Db side lats - 60x8x2 (30s each hand)
Skullcrushers - 90x6x1/85x5x2
Tricep cable pressdown - 52.5x6x3
Overhead tricep db press - 90x6x2
Weight = 220lbs

Notice how my workouts are few and far between? This is when I was working much more and finishing out last couple classes for college. Aug 6th was my last day in the gym until I got in Iraq and started back up in Oct!!
CONGRADS I KNOW THE FEELING !!! KEEP PUMPING !!

[willgreenzilla]

CONGRADS I KNOW THE FEELING !!! KEEP PUMPING !!

Thanks man! Thats the plan! Not much else to do out here haha.

[willgreenzilla]

Alright hit the gym up today. Stomach still getting use to the supplements so I had to make a porta-john (yes thats all they got here anywhere near the gym) visit mid work out lol.

Sat - Day 17 - 12/06 - Weight = 225 (with boots... scale wasn't zero'd and was somewhat off)
CHEST & ABS
Db bench press - 200x6x1/200x5x1/200x4x1 (100s each hand)
Incline barbell bench press - 145x6x1/165x6x1/175x6x1 (had to find my weight)
Decline barbell bench press - 185x6x1
Incline weighted crunches - 10x12x2
Crunches - 0x25x2 Middle/Right/Left (No weight)
Leg lifts - 0x20x2 (with boots on)

[rdrb]

Dang brah those are some sick lifts...200 on DB bench, 175 on incline...

[Frankdaddy]

Hey man everything is looking good. Has Max-Ot been giving you good results? I have been following it since last May and I love it. I have my journal on it http://forum.bodybuilding.com/showthread.php?t=109690271 check it out sometime. I have progressed a lot, but not just in weights, also in form. I have made some of the best strength gains, and muscle gains so far in my journey.

[BRUTUSPLAC]

YOU LOOK GREAT ! FD , yuo have a great journal , i read it many times,
KEEP UP THE GREAT WORK !

[willgreenzilla]

Dang brah those are some sick lifts...200 on DB bench, 175 on incline...

thanks man... and its 100lb dbs each hand... not 200lb dbs if you were thinking that! :-D lol.

Use to be better but my 2 year long absence from the gym... then I came back for 2 months or so... then took a 2-3 month absence... and finally back at it for GOOD. So hopefully results will skyrocket!

:-D

[willgreenzilla]

Hey man everything is looking good. Has Max-Ot been giving you good results? I have been following it since last May and I love it. I have my journal on it http://forum.bodybuilding.com/showthread.php?t=109690271 check it out sometime. I have progressed a lot, but not just in weights, also in form. I have made some of the best strength gains, and muscle gains so far in my journey.

I'll def go check your journal out.

Well... I did MAX-OT for 30-33 or so gym visits 2-3 months ago after a 2 year long absence from the gym and noticed awesome results. Took 2-3 months off to finish up my bachelors and prep for Iraq (had to travel around for training and all that and had no gym access)... Now that I'm in Iraq it's back on the Max-OT program and I still love it. I've only been in the gym 17 times since I started back up and so far so good!

[willgreenzilla]

YOU LOOK GREAT ! FD , yuo have a great journal , i read it many times,
KEEP UP THE GREAT WORK !

Thanks man! Ill hafta post up some new progress pix as my avatar pic was from back in the day pre-shaved head and after a long cut cycle.

[willgreenzilla]

Ok, hit up back and traps today... felt pretty good.

Sun - Day 18 - 12/07 - Weight = 225 (with boots)
BACK & TRAPS
Bent over barbell rows - 155x6x2
Close grip V bar cable pull downs - 135x6x2 (different machine, different scale)
Pullups - 0x6x2 (No weight but boots)
V bar cable rows - 135x6x1 (different machine, different scale)
Dead lifts - 225x6x2
Barbell shrugs - 205x6x2

[Frankdaddy]

thanks man... and its 100lb dbs each hand... not 200lb dbs if you were thinking that! :-D lol.

Use to be better but my 2 year long absence from the gym... then I came back for 2 months or so... then took a 2-3 month absence... and finally back at it for GOOD. So hopefully results will skyrocket!

:-D


I'll def go check your journal out.

Well... I did MAX-OT for 30-33 or so gym visits 2-3 months ago after a 2 year long absence from the gym and noticed awesome results. Took 2-3 months off to finish up my bachelors and prep for Iraq (had to travel around for training and all that and had no gym access)... Now that I'm in Iraq it's back on the Max-OT program and I still love it. I've only been in the gym 17 times since I started back up and so far so good!


Awesome. I love it thus far, and im prepping to do a show soon, and I am probably going to continue using it the entire time. Just make sure you get your rest weeks off every 8-10 weeks for sure.

[willgreenzilla]

Awesome. I love it thus far, and im prepping to do a show soon, and I am probably going to continue using it the entire time. Just make sure you get your rest weeks off every 8-10 weeks for sure.

Yeah man I won't know what to do with a whole week off now that im getting back in the groove!! haha, but I know rest is key!

[BRUTUSPLAC]

Thanks man! Thats the plan! Not much else to do out here haha.
YOU DO WHAT yuo can WHEN YOU CAN .....never give up , or yuo will have too many regrets like me ..

peaceeeeeeeeeeeeeeeeeee

[BRUTUSPLAC]

Ok, hit up back and traps today... felt pretty good.

Sun - Day 18 - 12/07 - Weight = 225 (with boots)
BACK & TRAPS
Bent over barbell rows - 155x6x2
Close grip V bar cable pull downs - 135x6x2 (different machine, different scale)
Pullups - 0x6x2 (No weight but boots)
V bar cable rows - 135x6x1 (different machine, different scale)
Dead lifts - 225x6x2
Barbell shrugs - 205x6x2
NICE WORKOUT !

[willgreenzilla]

Ok, hit up shoulders & traps today after 1 day off from the gym... I added a few things to my current supplement stack... I added an additonal 2g of beta alanine to my pre-work out drink and 2g to my post work out drink as well as 3g of l-citrulline malate to my pre-workout drink and 3g to my post work out drink. Total beta alanine total for the day is now 1.7g (from white flood 2 scoops in pre workout drink) + 2g bulk ba pre workout + 2g bulk ba post work out for a total of 5.7g beta alanine and 6g l-citrulline malate.

Total supplements I'm currently on include:

- 1 scoop ON 100% whey upon waking.
- 3 CL OT pills with breakfast.
- 3 CL OT pills with dinner.
- 2 OL omega-3 fish oil pills with breakfast.
- 2 OL omega-3 fish oil pills with dinner.
- 2 scoops CL WF pre-workout.
- 1 scoop CL GM pre-workout.
- 3 scoops CL GG pre-workout.
- 3g SD CM pre-workout.
- 2g PF BA pre-workout.
- 2 scoops PW intra-workout.
- 3g SD CM post-workout.
- 2g PF BA post-workout.
- 3 scoops CL GF post-workout.
- 1 scoop ON 100% natural casein protein before bed.

Going to start taking an additional 2 scoops ON 100% whey/1 scoop ON 100% natural casein protein during the day between lunch and dinner starting tomorrow to boost up protein intake for each day.

Any additional suggestions that would be beneficial? I plan on starting a T-BOL/E-BOL stack in the very near future once my E-BOL comes in off back order lol.

Work out went as follows:

Tue - Day 19 - 12/09 - Weight = 223
SHOULDERS & TRICEPS
Arnold press - 120x6x3 (60lb dbs each hand)
Straight bar military press - 155x4x1/135x6x2
Db side lats - 40x8x2
Skullcrushers - 75x6x2
Tricep cable press downs - 47x6x3
Overhead single db tricep press - 70x6x1

Feeling a very nice pump in my shoulders and triceps throught out the entire workout and after. Very nice!

[willgreenzilla]

NICE WORKOUT !

Thanks man!

[BRUTUSPLAC]

NICE ....... i took today off at the last min felt a cold coming on so i hugged and kissed some dyquil , LOLOLOL

[willgreenzilla]

NICE ....... i took today off at the last min felt a cold coming on so i hugged and kissed some dyquil , LOLOLOL

Ya man head colds always suck! Hopefully the meds helped to some extent!

[willgreenzilla]

BTW diet currently looks like the following, for the most part:

I go in to breakfast at 7:30am I eat the 2 turkey links or so, huge bowl of oatmeal, some scrambled eggs, and some fruit... I also grab 4 hard boiled eggs and a little tub of cheerios... I take that back to where i work with me and around 10am I eat the cheerios and hard boiled eggs (just the whites)... I go to lunch around noon and usually eat a piece of chicken breast, a salad with no fat or low fat dressing, brown rice, some veggies (ie brocolli or green beans, whatever they got), and usually some baked beans. I then eat 1 scoop whey + 1 scoop casein (ON) around 3pm. I then go to dinner at 6pm and eat pretty much same type of deal as I do for lunch. I then work out around 8:30pm or so in which I take all the listed supplments before/intra/post. I then drink a scoop of casein before bed around midnight or so.

I was thinking of maybe adding 1 scoop of WMS and 1 scoop whey or casein (not sure which would be best) about 30 min pre-workout with my supplements... and maybe throwing in a meal replacement shake sometime during the day...

Suggestions anyone?

[BRUTUSPLAC]

Ya man head colds always suck! Hopefully the meds helped to some extent!
OH YEAH......... at 274 lobs i took 3 cap fulls or so . was feeling like a wuss .then about 2 hrs later , it all came out, both ends ,

I spent 2-1/2 hrs getting my pc looked at and such at BEST BUY , i know lots of folks there so i was well taken care of , plus i picked up a few things for others,

I'll be deadlifting for my max later today no clue after 300 lbs,
im back tonight i cleared off MY TO DO LIST .....

now i just have to contact www.slatershardware.com
right after new years for a 170 lb atlas stone mold so i can make 2- 170lbs and 1 with a foam insert at 135 lbs ,

for the next 3 weeks working on everything to the max

deadlifts today , i did squats last week but that was a 6 rep set .

then I' ll bench friday night , then squat on sunday .

also in the few weeks , work on making a platform maybe 48 inches off the ground and see how long ( depends on how much room is in front of the big door of my garage ,

and DIG out a big stone hopefully thats like 170 lbs or more ,

[BRUTUSPLAC]

Ok, hit up shoulders & traps today after 1 day off from the gym... I added a few things to my current supplement stack... I added an additonal 2g of beta alanine to my pre-work out drink and 2g to my post work out drink as well as 3g of l-citrulline malate to my pre-workout drink and 3g to my post work out drink. Total beta alanine total for the day is now 1.7g (from white flood 2 scoops in pre workout drink) + 2g bulk ba pre workout + 2g bulk ba post work out for a total of 5.7g beta alanine and 6g l-citrulline malate.

Total supplements I'm currently on include:

- 1 scoop ON 100% whey upon waking.
- 3 CL OT pills with breakfast.
- 3 CL OT pills with dinner.
- 2 OL omega-3 fish oil pills with breakfast.
- 2 OL omega-3 fish oil pills with dinner.
- 2 scoops CL WF pre-workout.
- 1 scoop CL GM pre-workout.
- 3 scoops CL GG pre-workout.
- 3g SD CM pre-workout.
- 2g PF BA pre-workout.
- 2 scoops PW intra-workout.
- 3g SD CM post-workout.
- 2g PF BA post-workout.
- 3 scoops CL GF post-workout.
- 1 scoop ON 100% natural casein protein before bed.

Going to start taking an additional 2 scoops ON 100% whey/1 scoop ON 100% natural casein protein during the day between lunch and dinner starting tomorrow to boost up protein intake for each day.

Any additional suggestions that would be beneficial? I plan on starting a T-BOL/E-BOL stack in the very near future once my E-BOL comes in off back order lol.

Work out went as follows:

Tue - Day 19 - 12/09 - Weight = 223
SHOULDERS & TRICEPS
Arnold press - 120x6x3 (60lb dbs each hand)
Straight bar military press - 155x4x1/135x6x2
Db side lats - 40x8x2
Skullcrushers - 75x6x2
Tricep cable press downs - 47x6x3
Overhead single db tricep press - 70x6x1

Feeling a very nice pump in my shoulders and triceps throught out the entire workout and after. Very nice!
DAMMMMMMMMMMM lots of supps, WOW !!!

[BRUTUSPLAC]

BTW diet currently looks like the following, for the most part:

I go in to breakfast at 7:30am I eat the 2 turkey links or so, huge bowl of oatmeal, some scrambled eggs, and some fruit... I also grab 4 hard boiled eggs and a little tub of cheerios... I take that back to where i work with me and around 10am I eat the cheerios and hard boiled eggs (just the whites)... I go to lunch around noon and usually eat a piece of chicken breast, a salad with no fat or low fat dressing, brown rice, some veggies (ie brocolli or green beans, whatever they got), and usually some baked beans. I then eat 1 scoop whey + 1 scoop casein (ON) around 3pm. I then go to dinner at 6pm and eat pretty much same type of deal as I do for lunch. I then work out around 8:30pm or so in which I take all the listed supplments before/intra/post. I then drink a scoop of casein before bed around midnight or so.

I was thinking of maybe adding 1 scoop of WMS and 1 scoop whey or casein (not sure which would be best) about 30 min pre-workout with my supplements... and maybe throwing in a meal replacement shake sometime during the day...

Suggestions anyone?
are yuo keeping track of everything you eat ?
i need to get back and use
www.fitday.com .
yuo can use it online for free,
ALL depending if yuo need MORE calories or not ,
i need to trim dowm from 274 ( avg day for the last 4 weeks or so )
now that my pc is set, i can do everything again ,

[willgreenzilla]

DAMMMMMMMMMMM lots of supps, WOW !!!

haha ya! LOL

[willgreenzilla]

are yuo keeping track of everything you eat ?
i need to get back and use
www.fitday.com .
yuo can use it online for free,
ALL depending if yuo need MORE calories or not ,
i need to trim dowm from 274 ( avg day for the last 4 weeks or so )
now that my pc is set, i can do everything again ,

nah, too hard to track what i eat since i eat what i am given to eat lol :-/

[BRUTUSPLAC]

nah, too hard to track what i eat since i eat what i am given to eat lol :-/
i hear ya, i buy all my meats and such from work and there is no nutri info on them..

have a great one , my son is home and time ot cook and eat some buffalo burgers yes buffalo , 43 grams of protein per 5 oz ..

then work on my deadlifts, in like 3 hrs , YES ill be vid taping thme after 235 lbs ,
laterrrrrrrrrrrrrrrrrrrrrrrrr

[willgreenzilla]

Ok, hit up the gym today... today was biceps and abs.

Wed - Day 20 - 12/10 - Weight = 222
BICEPS & ABS
Ez bar curls - 85x6x3
Db hammers - 80x6x2 (40s each hand)
Straight barbell curls - 65x6x2
Reverse barbell curls - 55x6x2
Leg lifts - 10x12x2
Crunches - 0x20MRLx2
Weighted ab twists - 25x15MRLx2

[willgreenzilla]

i hear ya, i buy all my meats and such from work and there is no nutri info on them..

have a great one , my son is home and time ot cook and eat some buffalo burgers yes buffalo , 43 grams of protein per 5 oz ..

then work on my deadlifts, in like 3 hrs , YES ill be vid taping thme after 235 lbs ,
laterrrrrrrrrrrrrrrrrrrrrrrrr

Alright man, have a good one!!! When I get home from Iraq imma hafta look into those buffalo burgers!!

[BRUTUSPLAC]

Ok, hit up the gym today... today was biceps and abs.

Wed - Day 20 - 12/10 - Weight = 222
BICEPS & ABS
Ez bar curls - 85x6x3
Db hammers - 80x6x2 (40s each hand)
Straight barbell curls - 65x6x2
Reverse barbell curls - 55x6x2
Leg lifts - 10x12x2
Crunches - 0x20MRLx2
Weighted ab twists - 25x15MRLx2
NICE !!!!!!!!!! go have a laugh at my newe wussy deadlift vids,

you gotta start over somewhere right ??

laterrrrrrrrrrrrrrrrr

[BRUTUSPLAC]

Alright man, have a good one!!! When I get home from Iraq imma hafta look into those buffalo burgers!!
www.tedsmotanagrill.com
www.traderjoes.com

YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMMMM

[willgreenzilla]

Ok... I switched work time from days (8am until 6pm) to nights which is 6:30pm until 5:30am... I hate nights.

Anyways... today was legs day... felt a little light headed at first but it went away after a bit...

Wed - Day 21 - 12/12 - Weight = 222
LEGS
Leg press - 815x6x3
Smith machine squats - 265x6x2
Leg curls - 70x6x2
Stiff leg dead lifts - 225x6x2
Leg press machine toe raises - 465x8x2
Seated calf raises - 200x8x2 (Had been forgetting to add the 60lb start weight to previous entries on this machine, oops!)

[BRUTUSPLAC]

SUCK IT UP !!!!! i did nights for 14 yrs 11pm till 7- 10 am , 6 nights a week ,
lots of O.T & D.T. bought my home gym and my house with that money ,

money, money, yeahhhhhhhh yeahhhhhhhhhhhhh

GREAT WORKOUT ! hacve a great weekend, see ya monday !

[Frankdaddy]

Nice workouts man


How long are you going to be in Iraq ? Plus I wouldnt worry, atleast you ahve a gym wit hthe stuff you need to lift in it while you are their.

[willgreenzilla]

Nice workouts man

How long are you going to be in Iraq ? Plus I wouldnt worry, atleast you ahve a gym wit hthe stuff you need to lift in it while you are their.

I will be here til Oct 2009 most likely :-/ ya having good gyms here is pretty awesome thats for sure!

[willgreenzilla]

Today was chest and abs day. I felt pretty strong thru-out the entire workout. Didn't lose much strength from start to finish. I ramped up my GG intake pre-workout from 3 scoops to 4 scoops yesterday for leg day but today realized I was almost out! So I dropped it back down to 3 scoops and rushed online to order another tub, hopefully will have it by the time I run out of GG! Anyways, work out went as follows:

Sat - Day 22 - 12/12 - Weight = 224
CHEST & ABS
Db bench press - 210x6x3 (105s each hand)
Incline barbell bench press - 185x6x2/185x5x1
Decline barbell bench press - 205x6x1
Incline weighted crunches - 10x15x2
Crunches - 10x15MRLx2
Leg lifts - 15x12x2

Oddly my dumbbell bench is almost as high as my barbell bench press. It's always been very close like this which, from what I see other people doing, seems a bit radical... or perhaps my barbell bench press just sucks. Which I def know I need to improve!! Short/mid term goal is 300x6x3 barbell bench press and 260x6x3 (130s each hand) dumbbell bench press!

[willgreenzilla]

Wed - Day 21 - 12/12 - Weight = 222
LEGS
Leg press - 815x6x3
Smith machine squats - 265x6x2
Leg curls - 70x6x2
Stiff leg dead lifts - 225x6x2
Leg press machine toe raises - 465x8x2
Seated calf raises - 200x8x2 (Had been forgetting to add the 60lb start weight to previous entries on this machine, oops!)

Ok, the DAY (wed) on this were WAY WRONG.. should read:

Sat - Day 21 - 12/12 - Weight = 222
LEGS
Leg press - 815x6x3
Smith machine squats - 265x6x2
Leg curls - 70x6x2
Stiff leg dead lifts - 225x6x2
Leg press machine toe raises - 465x8x2
Seated calf raises - 200x8x2 (Had been forgetting to add the 60lb start weight to previous entries on this machine, oops!)

[willgreenzilla]

Today is an off day... figure i'd get some extra sleep and rest after leg and chest days in the gym. I'll be fully recharged tomorrow for another solid day in the gym!

[BRUTUSPLAC]

Great Workouts !

[willgreenzilla]

Ok, hit up back/traps last night around midnight. Was a pretty solid work out!

Mon - Day 23 - 12/15 - Weight = 230 (with boots)
BACK & TRAPS
Bent over barbell rows - 165x6x2
Close grip V bar cable pull downs - 87x6x2 (different machine, different scale)
Pullups - 0x8x1/0x6x1 (No weight but boots)
V bar cable rows - 87x6x1 (different machine, different scale)
Dead lifts - 275x6x2
Barbell shrugs - 225x6x2

[willgreenzilla]

Hit the gym around 3:30pm. Felt pretty good...

Tue - Day 24 - 12/16 - Weight = 225
SHOULDERS & TRICEPS
Arnold press - 130x6x2/130x5x1 (65lb dbs each hand)
Straight bar military press - 145x6x2
Db side lats - 40x8x2
Skullcrushers - 80x6x2
Tricep cable press downs - 52x6x2/52x4x1
Overhead single db tricep press - 80x6x1

[BRUTUSPLAC]

Hit the gym around 3:30pm. Felt pretty good...

Tue - Day 24 - 12/16 - Weight = 225
SHOULDERS & TRICEPS
Arnold press - 130x6x2/130x5x1 (65lb dbs each hand)
Straight bar military press - 145x6x2
Db side lats - 40x8x2
Skullcrushers - 80x6x2
Tricep cable press downs - 52x6x2/52x4x1
Overhead single db tricep press - 80x6x1
GREAT WORKOUT !!!
Ill be doing triceps and biceps in about 30-40 mins, worked late and eat dinner as soon as i got in like 40 mins ago ,

[willgreenzilla]

GREAT WORKOUT !!!
Ill be doing triceps and biceps in about 30-40 mins, worked late and eat dinner as soon as i got in like 40 mins ago ,

Awesome. I always like working out my triceps for some reason lol.

[BRUTUSPLAC]

I could go for some sunshine.. LOLO it snowed / sleeted last night. but no delays for my son.

have a great day / night ? !

[willgreenzilla]

I could go for some sunshine.. LOLO it snowed / sleeted last night. but no delays for my son.

have a great day / night ? !

ya man lots of COLD sunshine and dust here lol.

[willgreenzilla]

Ok. Hit up biceps and abs today. Felt good in the gym. Strong, good energy, even with not much sleep last night due to shifting back to day shift from nights lol.

Wed - Day 25 - 12/17 - Weight = 226
BICEPS & ABS
Ez bar curls - 90x6x2/90x4x1
Db hammers - 90x6x2 (45s each hand)
Straight barbell curls - 70x6x2
Reverse barbell curls - 65x6x2
Leg lifts - 15x12x2
Crunches - 10x15MRLx2
Weighted ab twists - 35x15MRLx2

Tomorrow is an off day and I will start my 3x3x3 dosage of T-BOL! The following day will be legs day! Can't wait!

[willgreenzilla]

Ok... after my 1 day off yesterday I hit up legs today which is the first day of week 6 of MAX OT I believe. I started T-BOL yesterday at 3x3x3. Woke up with a pimple.. and got another one mid way thru the day which is rare for me... most likely related to stress and not the T-BOL... and lack of sleep... Having a harder time than usual adjusting to multiple shift changes and what not. Anyways... felt good in the gym... and hit my all time highest body weight ever... lol... 227.5lbs... and these weights have always been on the same scale (for the most part since day 1)... I was wearing some light ass shoes, light weight shorts, and a white bodybuilding.com tshirt... which is pretty much what I always wear... so that most likely accounts for 1-2lbs... but I've been counting that weight every time so that's not a factor.

First day of my Iraq MAX-OT cycle (11/08/2008) I weighed in at 217lbs wearing the same thing (light weight shoes, shorts, and a tshirt). Today was day 26 of MAX-OT cycle (12/19/2008) and I hit the scale at 227.5. A 10.5lb gain overall in 41 days (and 26 gym days)! And it's not fat because I'm showing a lot more definition as well! So I'm happy about that!

Anyways... work out went as follows:

Fri - Day 26 - 12/19 - Weight = 227.5
LEGS
Leg press - 925x6x3
Smith machine squats - 295x6x2
Leg curls - 80x6x2
Stiff leg dead lifts - 245x6x2
Leg press machine toe raises - 525x8x2
Seated calf raises - 210x8x2

My order of glycergrow arrived today and I bumped myself back up to 4 scoops per day as planned.

Also bought some more supplements that should arrive in about a week (hopefully holiday seasons doesn't delay it too badly!!). The new supplements ordered are as follows:

(1) Gaspari Nutrition SuperPump250, 800 Grams, Lemon Burst
(1) Controlled Labs Black Hole, 90 Capsules
(1) IDS Waximaize, 5 Lbs., Grape
(1) AST VP2, 2 Lbs., Double Rich Chocolate
(1) AST Ny-Tro Pro-40, 20 Servings, Smooth Vanilla
(1) SNAC ZMA-5, 90 Capsules

The SuperPump250 will replace my white flood once I'm out... I plan on cycling between the 2 for some variation.

I plan on taking 30g WMS with my pre-wo shake and 30g WMS with my pw intra-wo shake. The black hole will hopefully allow me to bump my calorie intake up even further and the ny-tro pro-40 will be my meal for between lunch and dinner.

New GOAL: 250lbs body weight, <10% body fat, , 300lb mid dumbbell presses (150lbs each hand), 315lbs+ bench press, 400lbs+ deadlifts, 400lbs+ squats, by Oct 2009!

[willgreenzilla]

Ok.. hit the gym hard today for chest and abs day... My second set of the db mid bench press, when I layed back... my back slid partially off the thin ass flat bench and I had one shoulder blade hanging off the side while doing my 6 reps... kind of sapped some extra energy from me... but I still mostly made it thru all the work outs intact lol.

Work out went as follows...

Sat - Day 27 - 12/20 - Weight = 229
CHEST & ABS
Db bench press - 220x6x2/220x4x1 (110s each hand)
Incline barbell bench press - 190x6x1/185x6x2
Decline barbell bench press - 215x6x1
Incline weighted crunches - 10x20x2
Crunches - 10x20MRLx2
Leg lifts - 20x12x2

Kind of short of breath after the work out but overall feel pretty good... just worn down.. thankfully tomorrow is a rest day! lol.

[BRUTUSPLAC]

Ok.. hit the gym hard today for chest and abs day... My second set of the db mid bench press, when I layed back... my back slid partially off the thin ass flat bench and I had one shoulder blade hanging off the side while doing my 6 reps... kind of sapped some extra energy from me... but I still mostly made it thru all the work outs intact lol.

Work out went as follows...

Sat - Day 27 - 12/20 - Weight = 229
CHEST & ABS
Db bench press - 220x6x2/220x4x1 (110s each hand)
Incline barbell bench press - 190x6x1/185x6x2
Decline barbell bench press - 215x6x1
Incline weighted crunches - 10x20x2
Crunches - 10x20MRLx2
Leg lifts - 20x12x2

Kind of short of breath after the work out but overall feel pretty good... just worn down.. thankfully tomorrow is a rest day! lol.
AWESOMEEEEEE !!!!!!!!!!
great job waldo ! ( having flashbacks to VAN HALEN - hot for teacher video )

too tired here , got beat badly at work , thurs fri & sat...

snow all of CT.... not happy, lost power over night ,

ttoo much O.T..

HOPE yuo have a great sunday !!!!

[willgreenzilla]

AWESOMEEEEEE !!!!!!!!!!
great job waldo ! ( having flashbacks to VAN HALEN - hot for teacher video )

too tired here , got beat badly at work , thurs fri & sat...

snow all of CT.... not happy, lost power over night ,

ttoo much O.T..

HOPE yuo have a great sunday !!!!

Thanks man.. tho this sunday is turning out to suck already. Lost power in the area I live in last night at midnight.... still no power as over noon sunday... it's about 40 degrees in my room now... my laptop battery is dead on my 2 primary laptops... now im on my backup backup laptop... today is the only day i work only 6 hrs versus 10-12+... and I got no heat or power... talk about ****tiness! Hope your sunday works out better than mine!

[BRUTUSPLAC]

I HEAR YA BUDDY !!!!!!!!! work is nutzzzz . People hear snow and think they dont have ANY FOOD in thier houses. thurs and friday = 1 extra days income. sat we were 6K short . sunday at 330 pm we were up .
My frozen foods is trashed. no workouts since weds.
today was 7 am - 4:15 pm ill be in bed at 8pm and up at 345 am
work like 5am - 5 pm and MAYBE , MAYBE break even .

CHARGE those batteries ASAP . and stay warm !!!

O.T and DT ( double time on subday;s ) is nice but body wrecking .

but ill be off thurs and sat..... CRASH and eatttttttt.

monday im hoping chest / shoulders .

OK ???????? 4 u ............

ANY semi unknown music to pump iron too ??

I'm listening to new STEELHEART & remastered U2's - BOY and WAR .

T T U S .....

peaceeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

[willgreenzilla]

Ok... did back and traps today. Felt pretty good in the gym! Here was the work out for today!...

Mon - Day 28 - 12/22 - Weight = 228
BACK & TRAPS
Bent over barbell rows - 175x6x2
Close grip V bar cable pull downs - 87x6x2
Pullups - 0x10x1/0x7x1 (No weight but boots)
V bar cable rows - 82x4x1/87x4x1 (pully was rubbing it seemed)
Dead lifts - 315x6x2
Barbell shrugs - 255x6x2

[willgreenzilla]

Ok, thanks to bodybuilsing.com's lightning fast service I have received my large supplement order out here in Iraq! Sweetness! Haha. Going to start WMS today (pre and intra workout), black hole tomorrow, and superpump250 after i'm out of WF!

[BRUTUSPLAC]

Ok, thanks to bodybuilsing.com's lightning fast service I have received my large supplement order out here in Iraq! Sweetness! Haha. Going to start WMS today (pre and intra workout), black hole tomorrow, and superpump250 after i'm out of WF!
SWEETTTTTTTT !!! just ordered a mold to make atlas stones.
ill have a 175 lber in 5 weeks .

BB ordering is great, i have store bewtween me and my job same prices

be well work was nutzzz and still is cardio is threw the roof . off to work now and first thing weds am , then a workout around 5 pm
shoulders / triceps and biceps .

then fun !!!!

THANKS for serving buddy !!!!!!!!!!!!!!!!!!!!!!!!!

peaceeeeeeeeeeeeeeeeeeeeeeeeeeee

[willgreenzilla]

Today was shoulders and triceps day. Felt pretty solid. Military press kind of sucks since I don't have a lift off ever and reaching behind my head to grab the bar, lift it up off the rack, and then start doing the presses seems to sap a lot of energy and I'm scared I'm going to smoke my shoulders on that lift off... gonna hafta start finding myself a spotter or something! Also... I took 20g WMS with my pre-wo drink and mixed 20g wms with my pw intra wo drink. Also... drank my Ny-Tro Pro-40 between lunch and dinner.... wow... the stuff tasted great!! I will take the zma tonight and black hole will start tomorrow morning before breakfast!

Anyways, the work out went as follows:

Tue - Day 29 - 12/23 - Weight = 228
SHOULDERS & TRICEPS
Arnold press - 130x6x3 (65lb dbs each hand)
Straight bar military press - 150x6x2
Db side lats - 50x8x2
Skullcrushers - 85x6x2
Tricep cable press downs - 47x6x3 (Better and more controlled form)
Overhead single db tricep press - 85x6x2

I've been tired at work lately most of the day... may have to deal with me only being able to get 5-6 hrs of sleep every night AND work being extra boring, dunno! lol.

[willgreenzilla]

Ok... felt good in the gym today... a little sore from the previous couple work outs but nothing too crazy! Today was biceps and abs...

Wed - Day 30 - 12/24 - Weight = 229
BICEPS & ABS
Ez bar curls - 95x6x1/95x5x2
Db hammers - 100x6x2 (50s each hand)
Straight barbell curls - 75x6x2
Reverse barbell curls - 75x6x1/65x6x1
Leg lifts - 20x12x2
Crunches - 10x20MRLx2
Weighted ab twists - 35x15MRLx2

Felt bloated at first... prolly getting use to the WMS that I just started mixing into my pre-wo and intra-wo drinks... felt fine after I got into the swing of things. Wrists are bothering me from the curl bar bicep stuff (ez bar and straight bar). Seems to put a lot of tension on them. Reverse curls at 75lbs felt like my thumb was going to rip off which is why I dropped the weight down to 65lbs. Sucks.

[willgreenzilla]

SWEETTTTTTTT !!! just ordered a mold to make atlas stones.
ill have a 175 lber in 5 weeks .

BB ordering is great, i have store bewtween me and my job same prices

be well work was nutzzz and still is cardio is threw the roof . off to work now and first thing weds am , then a workout around 5 pm
shoulders / triceps and biceps .

then fun !!!!

THANKS for serving buddy !!!!!!!!!!!!!!!!!!!!!!!!!

peaceeeeeeeeeeeeeeeeeeeeeeeeeeee

Damn! 175lber!! Lol, craziness!! When I start to cut (some time far down the road I'm sure haha) I'll need to finally start up with some cardio! LOL. Hope you had a good workout!

[BRUTUSPLAC]

Damn! 175lber!! Lol, craziness!! When I start to cut (some time far down the road I'm sure haha) I'll need to finally start up with some cardio! LOL. Hope you had a good workout!
JUST wait till EASTER ...........

YOU aint seen notihng yet, I have not been in this mind frame for years .

just got home a bit ago , have to shave the fur off my face ,

WIFE hates it , and my son says i look homeless,,,,,LOLOL

oh well,,,,,,,, 175 crazy ?? i have no fear.............

BUT i couildnt do what yuo do ,

so i kneel down and bow and say THANK YOU ..

COME HOME SOON !!!!!!!!!!!

and charge up those batteries, my cell went dead today ...

peaceeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

[willgreenzilla]

Ok. Started phase 3 of the MAX-OT program today. Was suppose to be my day off today from the gym but I found out I'm taking a blackhawk to a small ****ty mini base tomorrow and I don't think they have a leg press machine OR squat rack or anything of that nature besides the standard free weights so I will take tomorrow off and hit the gym hard today!!

I hit 1000lbs on the leg press, 1 set, at 6 reps... Lol. Dunno why I can leg press so much... I don't touch knee to chest or anything but I go pretty low... just not to chest as I don't want to wreck my knees. Anyways... work out went as follows:

Thur - Day 31 - 12/25 - Weight = 228
LEGS
Leg press - 1000x6x1
Smith machine squats - 315x6x3
Leg curls - 85x6x2
Stiff leg dead lifts - 245x6x2
Leg press machine toe raises - 575x8x1
Standing toe raises - 225x8x2

My wrists still hurt from biceps day yesterday.... they do that every time I curl with a straight bar it seems. Dunno why. Not too bad, just a little uncomfortable.

[BRUTUSPLAC]

Ok. Started phase 3 of the MAX-OT program today. Was suppose to be my day off today from the gym but I found out I'm taking a blackhawk to a small ****ty mini base tomorrow and I don't think they have a leg press machine OR squat rack or anything of that nature besides the standard free weights so I will take tomorrow off and hit the gym hard today!!

I hit 1000lbs on the leg press, 1 set, at 6 reps... Lol. Dunno why I can leg press so much... I don't touch knee to chest or anything but I go pretty low... just not to chest as I don't want to wreck my knees. Anyways... work out went as follows:

Thur - Day 31 - 12/25 - Weight = 228
LEGS
Leg press - 1000x6x1
Smith machine squats - 315x6x3
Leg curls - 85x6x2
Stiff leg dead lifts - 245x6x2
Leg press machine toe raises - 575x8x1
Standing toe raises - 225x8x2

My wrists still hurt from biceps day yesterday.... they do that every time I curl with a straight bar it seems. Dunno why. Not too bad, just a little uncomfortable.
DAM GREAT JOB !!!!!!!!!!!!!!

watched WSM on ESPN thurs night,

brain working on O.T. have a great weekend !!

[willgreenzilla]

DAM GREAT JOB !!!!!!!!!!!!!!

watched WSM on ESPN thurs night,

brain working on O.T. have a great weekend !!

Thanks man! :) You 2.

[willgreenzilla]

Flew in via blackhawk to a small remote ****ty base last night... Food is bad and scarce... def won't be able to eat right out here. I brought along a **** ton of protein, supplements, and meal replacement shakes to hopefully make up for the bad food as best as I can! I'll be hitting up the ****ty little gym they got here sometime between my 3pm meal replacement shake and dinner.

[willgreenzilla]

Ok... still at small **** base with small **** gym lol. Got to love working out in a tent with 2x4 nailed down boards for a floor and plywood walls lol. Wrists are still bothering me a little from a few days ago (no not from playing slap the meat! lol). Anyways, here is how the work out went...

Sat - Day 32 - 12/27 - Weight = n/a (No scale here)
BACK & BICEPS
Cable pull downs - 12x6x2 (12 plates of unmarked weight or scale)
V grip cable pull downs - 12x6x2 (12 plates of unmarked weight or scale)
Bent over barbell rows - 185x6x2
Alternate dumbbell curls - 90x6x3 (45lb dbs each hand)
Dumbbell outter edge grip same time curls - 70x6x2 (35lb dbs each hand)*

* Hold a db in each hand at your sides, palm facing forward, and gripped so your thumb and index finger is slid up against the outer edge of the db leaving a gab between your pinkie finger and the other edge of the db and then curling both dbs straight upward at the same time.

[BRUTUSPLAC]

Ok... still at small **** base with small **** gym lol. Got to love working out in a tent with 2x4 nailed down boards for a floor and plywood walls lol. Wrists are still bothering me a little from a few days ago (no not from playing slap the meat! lol). Anyways, here is how the work out went...

Sat - Day 32 - 12/27 - Weight = n/a (No scale here)
BACK & BICEPS
Cable pull downs - 12x6x2 (12 plates of unmarked weight or scale)
V grip cable pull downs - 12x6x2 (12 plates of unmarked weight or scale)
Bent over barbell rows - 185x6x2
Alternate dumbbell curls - 90x6x3 (45lb dbs each hand)
Dumbbell outter edge grip same time curls - 70x6x2 (35lb dbs each hand)*

* Hold a db in each hand at your sides, palm facing forward, and gripped so your thumb and index finger is slid up against the outer edge of the db leaving a gab between your pinkie finger and the other edge of the db and then curling both dbs straight upward at the same time.
ALWAYS do what yuo can with WHAT YOU HAVE.
1,000's of exercises.

fell asleep at 630 pm, carb out from work and eat toomuch dinner at 515pm
while watchning the jets vs the dolphins.

[willgreenzilla]

Hit the gym yesterday... chest and abs... Was unable to post the work out as the small mini base that I am on for the week was restricting all outbound communications! The gym has a mix of metric and standard weights so I had to mix and match and then do the conversion when I got online, lol, so that's why some of the weights below will look odd (ie 22lbs versus 20, etc).

Sun - Day 33 - 12/28 - Weight = n/a (No scale here)
CHEST & ABS
Flat barbell bench press - 243x6x3
Incline dumbbell bench press - 180x6x2 (90lb dbs each hand)
Incline dumbbell flys - 100x6x2 (50lb dbs each hand)
Weighted crunches - 22x20Mx2
Incline weighted crunches - 22x30x2

[willgreenzilla]

Ok hit the gym today. Felt pretty good but damn my fingers starting to hurt doing dead lifts and barbell shrugs!! I need straps or something! Lol, I know, I'm a wuss! I was doing dead lifts and started to lose my grip on my left hand and adjusted while in the up position and tweaked my tricep somehow a little. Not too bad though, feels fine now.

The odd weight amounts are once again the result of mix and match of metric and standard weight plates, lol.

Anyways, work out went as follows...

Tue - Day 34 - 12/30 - Weight = 228
SHOULDERS & TRAPS
Straight bar military press - 155x4x1/135x6x2 (Had no back support, seated on edge of flat bench)
Arnold press - 130x6x2 (65lb dbs each hand, db's were bent badly, ugh)
Db side lats - 50x8x2
Dead lifts - 354x6x1/354x4x1
Barbell shrugs - 266x6x2

[willgreenzilla]

Ok, hit the gym, little later than usual tonight! Felt pretty good but am happy this is my last night (for now lol) in this ****ty ass gym!! The cable machine here SUCKS as well, "barely" better than nothing lol.

After doing barbell wrist curls my forearms had such insane pumps it felt as if the skin around my forearms was going to split open lol.

Wed - Day 35 - 12/31 - Weight = n/a (No scale here)
TRICEPS, FOREARMS, & ABS
Tricep cable press downs - 7x6x2 (7 plates of unmarked weight or scale, machine felt half broken lol)
Tricep kick backs - 30x6x3
Skullcrushers - 81x6x1
Close grip bench press - 133x6x2
Barbell wrist curls - 78x10x2
Dumbbell wrist curls - 130x10x2 (65lb dbs each hand)
Weighted crunches - 22x20x2 (Plate held behind head)
Weighted incline crunches - 33x20x2 (Plate held against top of chest)

Sadly had to deviate from the MAX-OT designed work outs a little due to lack of equipment but I feel the work out was pretty solid regardless! :-D

[willgreenzilla]

Had a BRUTAL leg work out today. Felt like I was going to die. Haha.

Work out went as follows:

Sat - Day 37 - 01/03 - Weight = 230
LEGS & CALVES
Leg press - 1065x6x1
Smith machine squats - 335x6x3
Stiff leg dead lifts - 250x6x2
Leg curls - 90x6x2
Leg press machine toe raises - 635x8x2
Standing toe raises - 245x8x2

[willgreenzilla]

About to hit the gym up... chest and abs. Lower back has been sore these past couple days after doing stiff leg dead lifts. I think my form sucks or something as I feel more in my lower back than the backs of my legs. Hmmm. Also... while laying in bed watching a movie the night after leg day my right calf muscle felt like it balled into a rock and hurt like a bitch for a couple minutes... seemingly out of the blue. Calf was sore all next day after that. Odd.

[willgreenzilla]

Ok, work out yesterday went ok. Back was sore, so, wasn't my best effort, but here was the results:

Mon - Day 38 - 1/5 - Weight = 230
CHEST & ABS
Flat barbell bench press - 260x2x1/245x5x1/245x4x1
Incline dumbbell bench press - 190x6x2 (95lb dbs each hand)
Incline dumbbell flys - 100x6x2 (50lb dbs each hand)
Weighted crunches - 25x12Mx2
Incline weighted crunches - 25x30x2
Cable crunches - 26x12x2

I'm getting ready to head to the gym to work out shoulders and traps. Back still sore, neck stiff/sore, but not too bad. Should be ok.

[willgreenzilla]

Been a little lazy and haven't posted my last 2 workouts, oops. Haha. Anyways, here they are!

Tue - Day 39 - 1/6 - Weight = 230
SHOULDERS & TRAPS
Arnold press - 140x6x2 (70lb dbs each hand)
Straight bar military press - 155x6x2
Db side lats - 50x8x2
Dead lifts - 365x4x1/225x6x1 (Lower back was still sore and bothering me)
Barbell shrugs - 275x6x2

Wed - Day 40 - 1/7 - Weight = 230
TRICEPS, FOREARMS, & ABS
Tricep cable press downs - 57x6x1/52x6x2
Skullcrushers - 90x6x2
Tricep kick backs - 35x6x3
Overhead db tricep press - 90x6x1/100x6x2
Barbell wrist curls - 85x10x2
Dumbbell wrist curls - 140x10x2 (70lb dbs each hand)
Weighted leg lifts - 25x12x2
Weighted incline crunches - 35x20x2 (Plate held against top of chest)

[willgreenzilla]

Transitioned from main base to another remote base so missed 2 days (1 was normal rest day and yesterday was an additonal rest day due to the move, arg). I guess it's not too bad as it gave me some additonal time to rest my back which feels good now so that was a bonus. I'll be hitting the gym today for a solid work out. The gym at this remote base is pretty big and nice so that's a plus!!

I will be adding taurine to my supplement stack starting today to help counteract the lower back pumps/soreness hopefully.

[willgreenzilla]

Ok, hit up the gym yesterday and today. It's rainy out here in Iraq and the sand is turning into a concrete like mud slop that sticks to your pants and boots like thick heavy glue :-/

Sat - Day 41 - 1/10 - Weight = 228 (Different scale than usual)
BACK & BICEPS
Cable pull downs - 165x6x2 (Different machine, different scale)
V grip cable pull downs - 165x6x2 (Different machine, different scale)
Bent over barbell rows - 200x6x2
Pullups - 0x12x1/0x8x1
Alternate dumbbell curls - 100x6x3 (50lb dbs each hand)
Dumbbell outer edge grip same time curls - 80x6x2 (40lb dbs each hand)
Cable EZ bar curls - 120x6x2

Sun - Day 42 - 1/11 - Weight = 228 (Different scale than usual)
CHEST & ABS
Flat barbell bench press - 250x5x1/250x4x1/250x3x1
Incline dumbbell bench press - 200x6x2 (100lb dbs each hand)
Cable flys - 100x6x2 (50lb of plates each hand)
Cable crunches - 70x12x2 (Different machine, different scale)
Incline weighted crunches - 25x30x2
Weighted crunches - 25x12Mx2

[willgreenzilla]

Tue - Day 43 - 1/13 - Weight = 229 (Different scale than usual)
SHOULDERS & TRAPS
Straight bar military press - 165x6x2
Arnold press - 140x6x2 (70lb dbs each hand)
Db side lats - 60x8x2
Dead lifts - 365x6x1/405x0x1 (Wasn't feeling it today)
Barbell shrugs - 225x6x2 (Better form and more range of motion than before)

[willgreenzilla]

Wed - Day 44 - 1/14 - Weight = 229 (Different scale than usual)
TRICEPS, FOREARMS, & ABS
Tricep cable press downs - 80x6x2
Skullcrushers - 95x6x2
Overhead db tricep press - 100x6x2
Tricep kick backs - 35x6x1/40x6x2
Barbell wrist curls - 95x10x2
Dumbbell wrist curls - 150x10x2 (75lb dbs each hand)
Weighted leg lifts - 25x12x2
Weighted incline crunches - 35x20x2 (Plate held against top of chest)

[willgreenzilla]

Hit the gym yesterday... got lazy and didn't post it up until today. Feeling sick (damn cold) and thankfully this was my last workout of 9 weeks of max-ot... and as the program indicates, I will now take a week off (well, 5-7 days), which works out because I can also hopefully get rid of this damn nasty cold during that time!

Thur - Day 45 - 01/15 - Weight = 229
LEGS & CALVES
Leg press - 1125x6x1
Smith machine squats - 350x6x3 (Wore a back brace belt)
Weighted lunges - 90x8x2 (45lb dbs each hand)
Leg curls - 90x6x2
Standing toe raises - 245x8x2
Leg press machine toe raises - 705x8x2

[willgreenzilla]

Recovering from my cold/illness/whatever it was. Tomorrow will be first day back to the gym after my Max-OT recommended 7 days off.

[willgreenzilla]

Hit the gym yesterday. Still somewhat sick and was pretty weak feeling from the damage the "super cold" did to my body.

Fri - Day 46 - 1/23 - Weight = 228 (Sickly)
ARMS & ABS
Alt db curls - 110x6x2 (55lb dbs each hand)
Ez bar curls - 85x6x2
Straight bar cable curls - 28x6x1 (Different machine, different scale)
Tricep cable rope press down - 33x6x2 (Different machine, different scale)
Skullcrushers - 105x6x2
Db kick backs - 40x6x1
Db wrist curls - 100x8x1 (50s each hand)
Wrist curls - 95x6x1/95x8x1
Leg lifts - 25x15x2
Machine crunches - 67x10x2
Weighted crunches - 25x10x2
Broom twists - 0x12x2

Got home from work super late, no time for the gym tomorrow. Off early tomorrow so I'll just go tomorrow. Sucks though, was looking forward to hitting the gym hard today.

[willgreenzilla]

Yesterday was legs day... went ok... still sick, weight is falling which sucks because I can't eat as much because stomach is upset from all the nasty drainage. Ugh. Hope to be over this soon...

Sun - Day 47 - 01/25 - Weight = 227 (Sick)
LEGS & CALVES
Leg press - 1215x6x2
Weighted lunges - 100x8x2 (50lb dbs each hand)
Smith machine squats - 350x6x1/365x6x2 (Wore a back brace belt)
Leg press machine toe raises - 725x8x2
Standing toe raises - 265x8x2

Today was shoulders and traps day...

Mon - Day 48 - 1/26 - Weight = 227 (Sick)
SHOULDERS & TRAPS
Straight bar military press - 165x6x2/165x4x1
Arnold press - 140x6x1/140x5x1 (70lb dbs each hand)
Db side lats - 40x8x2 (Slow and held at top for a couple seconds)
Upright rows - 75x6x2
Barbell shrugs - 245x6x2

[willgreenzilla]

Hit up back on Tue and did chest and abs today! Worked 24 hrs straight (including convoying out to a remote site) yesterday and got back at 7am this morning and slept most of the day which meant I only ate one real meal and a couple protein shakes and a meal replacement shake. Was pretty dehydrated today as well and my weight dropped again, down to 226. Ugh.

Tue - Day 49 - 1/27 - Weight = 229 (Sick)
BACK
Cable pull downs - 87x6x3
Straight bar cable rows - 87x6x2
Bent over barbell rows - 205x6x2
Db bend overs - 120x6x2
Weighted hyper extensions - 25x6x2
Pullups - 0x12x1/0x8x1

Fri - Day 50 - 1/30 - Weight = 226 (Sick and dehydrated)
CHEST & ABS
Flat barbell bench press - 250x6x1/250x4x1
Mid dumbbell bech press - 230x6x1/230x4x1 (115lb dbs each hand)
Incline dumbbell bench press - 200x6x1/200x5x1 (100lb dbs each hand)
Barbell decline bench press - 205x6x2
Weighted ab twists - 45x12MRLx2
Crunches - 0x20MRLx2

[willgreenzilla]

I will be running an 8 week bold cycle (800mg a day) starting in a couple of weeks. Just purchased the first half of the required supplements. Bought 2 bottles of bold200, a bottle of reversitol, a tub of cycle support, 2 bottles of testabolan v2. Next week I will buy another 2 bottles of bold200, another tub of cycle support, a tub of post cycle support, and 2 more bottles of testabolan v2.

Hope to put on and KEEP 15lbs.

[BRUTUSPLAC]

I will be running an 8 week bold cycle (800mg a day) starting in a couple of weeks. Just purchased the first half of the required supplements. Bought 2 bottles of bold200, a bottle of reversitol, a tub of cycle support, 2 bottles of testabolan v2. Next week I will buy another 2 bottles of bold200, another tub of cycle support, a tub of post cycle support, and 2 more bottles of testabolan v2.

Hope to put on and KEEP 15lbs.
keep up the great workouts !

work sucks, tire dof missed workouts and such . i have a new journal and vids,

peaceeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

[willgreenzilla]

keep up the great workouts !

work sucks, tire dof missed workouts and such . i have a new journal and vids,

peaceeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee

Ya man... missing workouts suuuucks. I was sick (still am a little), super busy, and missed a couple workouts and was tired feeling in the ones I went to which sucks.

I am about to post up the last couple work outs that I was too busy to post. lol. I'll hafta check out your new log :)

[willgreenzilla]

Fell behind in posting work outs, oops. Still a little sick, been super busy at work, and have been to a bunch of small **** bases with limited food so that's been painful. Anyways, postings are below. Also... started taking my cycle support on Feb 4th... Plan on starting my Bold cycle Feb 10. Looking forward to it!!

Sat - Day 51 - 1/31 - Weight = 227 (Recovering)
ARMS & ABS
Alt db curls - 110x6x2 (55lb dbs each hand)
Ez bar curls - 90x6x2
Straight bar cable curls - 31.5x6x1 (This may be in KGs)
Tricep cable rope press down - 33x6x2
Skullcrushers - 105x6x1 (Elbows started hurting)
Db kick backs - 45x6x2
Db wrist curls - 170x8x1 (85s each hand)
Wrist curls - 95x8x2
Leg lifts - 30x15x2
Machine crunches - 74x10x2
Weighted crunches - 25x10x2
Broom twists - 0x12x2

Tue - Day 52 - 2/03 - Weight = 227 (Recovering)
SHOULDERS & TRAPS
Straight bar military press - 170x6x2/170x5x1
Arnold press - 140x6x2 (70lb dbs each hand)
Db side lats - 50x8x2 (25lb dbs each hand)
Upright rows - 85x6x2
Barbell shrugs - 275x6x2

Wed - Day 53 - 2/04 - Weight = 226 (Recovering)
LEGS & CALVES
** Wore a lower back brace belt
Leg press - 1265x6x2
Smith machine squats - 375x6x3
Weighted lunges - 110x8x2 (55lb dbs each hand)
Leg press machine toe raises - 775x8x2 (Too heavy, cant hold up long enough. Need to drop weight next week)
Standing toe raises - 275x8x2

Fri - Day 54 - 2/06 - Weight = 228 (Recovering)
CHEST & ABS
Flat barbell bench press - 255x6x1/255x4x1
Mid dumbbell bech press - 240x5x1/240x4x1 (120lb dbs each hand)
Incline dumbbell bench press - 210x5x2 (105lb dbs each hand)
Barbell decline bench press - 215x6x2
Weighted ab twists - 45x12MRLx2
Crunches - 0x20MRLx2

[willgreenzilla]

Was back day today at the gym. Felt pretty good overall. I head out to a smaller base tomorrow early but it's a pretty nice small base with a nice gym so that should be good. I start bold cycle in 2 days. Should be fun.

Sat - Day 55 - 2/07 - Weight = 227 (Recovering)
BACK
Cable pull downs - 97x6x3
Straight bar cable rows - 97x6x2
Bent over barbell rows - 205x6x2
Db bend overs - 130x6x2 (65lb dbs each hand)
T bar rows - 135x6x2
Pullups - 0x14x1/0x7x1

[willgreenzilla]

I start my bold cycle tomorrow. Looking forward to it. Sadly no camera out here in Iraq yet so no before/after pictures it seems. Anyways, my planned cycle is as follows:

Pre-cycle
Cycle support 2 scoops (1 scoop am and 1 scoop pm) x 5 days.

Cycle
Bold 800mg (400mg am and 400mg 8hrs later) x 8 weeks.
Testabolan V2 3x3 (3 taken with each 400mg dose of bold) x 8 weeks.
Cycle support 2 scoops (1 scoop am and 1 scoop pm) x 8 weeks.

PCT
Reversitol 3/2/2/1 (4 weeks).
Cycle support 2 scoops (1 scoop am and 1 scoop pm) x 8 weeks.

Supplements that I am taking right now and will continue to take unless otherwise noted...

- 1 scoop ON 100% whey upon waking.
- 2 CL OT pills with breakfast.
- 2 CL OT pills with lunch.
- 2 CL OT pills with dinner.
- 2 NOW Super EPA Omega-3's with breakfast.
- 2 NOW Super EPA Omega-3's with lunch.
- 2 NOW Super EPA Omega-3's with dinner.
- 1 scoop ON 100% natural casein protein and 1 scoop ON 100% natural whey between lunch and dinner.
- 1 scoop Gaspari Nutrition SuperPump250 pre-workout (depending on how I feel... Have a week or 2 left, once done, will not continue a NO while on bold cycle).
- 1 scoop CL GM pre-workout (once I finish tub in a week or so I will switch to Omega Ultima).
- 4 scoops CL GG pre-workout.
- 2g PF CM pre-workout.
- 2g PF BA pre-workout.
- 2g SD taurine pre-workout.
- 20g IDS WMS pre-workout.
- 2 scoops PW intra-workout.
- 20g IDS WMS intra-workout.
- 2g PF CM post-workout.
- 2g PF BA post-workout.
- 3 scoops CL GF post-workout.
- 1 scoop ON 100% natural casein protein before bed.
- 3 SNAC ZMA-5 before bed.

I also have a tub of SportPharma GAIN Max which I will start taking tomorrow and continue taking to help boost calories for the entire length of my bold cycle and PCT.

I will continue using the Max-OT work out program for the entire duration of the cycle and into PCT as well.

Today is my off day from the gym and I will take a few measurements and place them at the bottom of this post. I will also start a log of the cycle which will have most of the same info as my work out journal within it. My weight yesterday in a pair of light weight gym shoes, a t-shirt, and some cloth shorts was 227lbs. I will consider this my pre-cycle starting weight as sadly I am unable to get my weight today.

Also, for easy comparison, I will summarize my latest lifts in this post as well so it will be easy to see a comparison from before and after cycle.

Measurements...

Height: 6'2"
Weight: 227lbs
Body fat %: 19.05% (as per http://www.davedraper.com/bodyfat-calculation.html)
Chest: 41"
Arms: 16" (17" flex)
Hips: 43.5"
Waist: 37"
Thighs: 27"
Calves: 16"
Forearms: 13.25" (14" flex)
Shoulders: 50"
Neck: 17"

And some lifts...

Barbell Bench Press:
255x6 / 296 1RM

Barbell Smith Squats:
375x6 / 436 1RM

Barbell Deadlift:
365x4 / 398 1RM

Barbell Bicep Curl:
90x6 / 105 1RM

Barbell Bent Over Rows:
205x6 / 238 1RM

Barbell Overhead Press:
170x6 / 197 1RM

[willgreenzilla]

http://forum.bodybuilding.com/showthread.php?t=114018941 is a link to the supplement log on the bold cycle that I will be keeping. Will have mostly the same info as my work out journal with some more specifics concerning bold/testabolan and the cycle in general!

[willgreenzilla]

Also... I don't know how my body fat % can be right as I can see abs, I don't have a stomach, and I can't really pinch much fat on myself... I do retain a little fat in my cheeks and neck for some reason which I'd like to shred off, but overall I look as if I don't have much fat on me. My hips are wide so my waist is wide as well. Dunno. Even when I was younger and weighed like 165lbs heading into bootcamp my waist was wide. Lol. Craziness.

[willgreenzilla]

Last night was my first night in the gym after starting bold that very same day. My arms felt very full and pumped and overall it was a very solid work out.

Mon - Day 56 - 2/09 - Weight = 226
ARMS & ABS
Alt db curls - 110x6x2 (55lb dbs each hand)
Ez bar curls - 95x6x2
Straight bar cable curls - 35x6x1 (This may be in KGs)
Tricep cable rope press down - 38x6x2
Skullcrushers - 85x6x2
Db kick backs - 45x6x2
Db wrist curls - 170x8x1 (85s each hand)
Wrist curls - 95x8x2
Leg lifts - 30x15x2
Machine crunches - 81x10x2
Weighted crunches - 25x12x2
Broom twists - 0x12x2

[willgreenzilla]

My diet, for the most part, looks like the following. Slight variations depending on what exactly is offered at the chow hall out here from day to day but I stick to this or similar...

- Wake up 0630.
- 0645: Drink 1 scoop ON 100% natural whey.
- 0715-0730: Eat ham and cheese scrambled eggs, 1-2 turkey links, couple slices of pineapple or a banana, large bowl of oatmeal, water.
- 1000: 4 hard boiled eggs, some cheerios, 1 scoop ON 100% natural whey.
- 1200: 1-2 chicken breasts (or something similar that's offered), broccoli (or rice, brown if they are offering it, or green beans, or any decent veggie available), 1-2 small cans of V8 juice, water.
- 1500: 4 scoops SportPharma GAIN Max.
- 1815: 1-2 chicken breasts (or something similar that's offered), available veggies, 1-2 small cans of V8 juice, water.
- 2100: Pre-workout, 1 scoop ON 100% natural whey.
- 2200: Post-workout, 3 scoops CL Golden Finish.
- 0030: 1-2 scoops ON 100% natural casein.

Also drink a lot more water and take additional supplements (as noted above) with this diet. I know it's not the best but sadly I get what I can out here.

[willgreenzilla]

Tonight's work out...

Tue - Day 57 - 2/10 - Weight = 226.5
SHOULDERS & TRAPS
Straight bar military press - 175x6x3
Arnold press - 140x6x2 (70lb dbs each hand)
Db side lats - 50x8x2 (25lb dbs each hand)
Barbell shrugs - 315x6x2
Upright rows - 85x6x2

[willgreenzilla]

Today is an off day. Doing a 2 on, 1 off, 2 on, 1 off, etc, etc, split. Appetite is up, ate like a warrior today haha. Feeling good so far.

[BRUTUSPLAC]

Today is an off day. Doing a 2 on, 1 off, 2 on, 1 off, etc, etc, split. Appetite is up, ate like a warrior today haha. Feeling good so far.
GREAT JOB these last few weeks !!! keep it up !

[willgreenzilla]

GREAT JOB these last few weeks !!! keep it up !

Thanks man!

[willgreenzilla]

Ok, hit up the gym last night and tonight. Last night was chest and abs and tonight was back. Felt pretty solid both days. I'm at small base so the scales and the cable machines seem like they are scaled different as well!! Forgot my green mag, BA, and SuperPump250 scooper's so I am kind of guessing on the dosage! Lol. Also, forgot to bring my PW to the gym today so that sucked!

Anyways... Last night:

HAMMER GYM
Thur - Day 58 - 2/12 - Weight = 226
CHEST & ABS
Flat barbell bench press - 260x5x1/260x4x1
Mid dumbbell bech press - 200x8x1/200x6x1 (100lb dbs each hand, highest weight db this gym has sadly)
Incline dumbbell bench press - 200x6x2 (100lb dbs each hand, highest weight db this gym has... arching back more than I like.. may drop weight next time to help improve form further)
Barbell decline bench press - 225x6x1/225x4x1
Weighted ab twists - 45x12MRLx2
Crunches - 0x20MRLx2

And tonight...

HAMMER GYM
Fri - Day 59 - 2/13 - Weight = 226
BACK
Cable pull downs - 165x6x3 (Different cable machine w/different scale)
Straight bar cable rows - 165x6x2 (Different cable machine w/different scale)
Bent over barbell rows - 215x6x2
T bar rows - 225x6x2 (With free bar pushed up against wall instead of usual machine)
Db bend overs - 140x6x2 (70lb dbs each hand)
Pullups - 0x16x1/0x10x1

Overall feeling good. Tomorrow is off day, then leg day the following day.

[willgreenzilla]

Hit the gym today after a day off. Food at this small base has been ****ty which is odd since usually it's pretty solid. Did legs today, went well...

HAMMER GYM
Sun - Day 60 - 2/15 - Weight = 226
LEGS & CALVES
** Wore a lower back brace belt
Smith machine squats - 405x6x3
Leg press - 1125x6x2 (1000lbs with plates and I'm guessing 125lb sled)
Weighted lunges - 120x8x2 (60lb dbs each hand)
Leg press machine toe raises - 525x8x2 (400lbs with plates and I'm guessing 125lb sled)
Standing toe raises - 315x8x2

Next week I will begin using free standing squats and no smith machine. I will most likely drop down to 225lbs until I get use to the balance thing!

Overall I'm feeling good. No complaints!

[willgreenzilla]

Hit the gym today... arms and abs. Felt pretty good overall. Still no crazy strength or sides but not expecting anything this soon so that's not a biggie. Weight has been stuck at around 226lbs at the end of my work out. Most likely due to the **** food I've been stuck with this whole damn week :-/

HAMMER GYM
Mon - Day 61 - 2/16 - Weight = 226
ARMS & ABS
Alt db curls - 110x6x2 (55lb dbs each hand)
Hammer curls - 120x4x1/100x6x1 (60lb dbs in each hand/50lb dbs in each hand)
Ez bar curls - 105x6x2 (Ouch... def hurts the wrists)
Ez bar cable curls (No straight bar!)- 130x6x1/140x6x1 (Different scale/machine)
Tricep cable rope press down - 120x6x2 (Different scale/machine)
Skullcrushers - 85x6x2
Db kick backs - 45x6x1/50x6x1
Db wrist curls - 170x8x1 (85s each hand)
Wrist curls - 100x8x2
Machine crunches - N/A
Weighted crunches - 25x12x2
Broom twists - 0x12x2 (Used a heavier metal bar this time)
Leg lifts - 30x15x2

[willgreenzilla]

Ok, hit the gym this evening. Felt pretty good. Nothing really different yet though. No biggie. Work out went as follows...

HAMMER GYM
Wed - Day 62 - 2/18 - Weight = 226.5
SHOULDERS & TRAPS
Odd ProMaxima machine military press - 150x6x3 (No idea if the machine itself has a initial weight.. felt pretty heavy even unloaded, but I will assume 0lbs to be safe. The machine was odd... Each arm was independent of the other and also could move +/- 12 inches or so side to side on top of the standard up and down movement)
Arnold press - 140x6x2 (70lb dbs each hand)
Db side lats - 50x8x2 (25lb dbs each hand)
Barbell shrugs - 335x6x2 (Need to drop weight and up range of motion somewhat IMO)
Upright rows - 90x6x2 (Wrists still a little sore from arm workout day!)

Weight has been pretty much stuck at 226-227lb range which sucks... I am getting stronger so maybe I'm losing a little fat, adding a little more muscle. Also... food intake has been weak with me typically not getting a breakfast (wake up after it's closed, lame)... I wake up, slam a pouch of meal replacement shake mixed with 1 scoop of whey... then eat lunch 2-3 hrs later... then a scoop of whey or a protein bar 2-3 hrs after that.. then dinner a couple hrs after that... then 1 scoop of whey pre-workout, then 3 scoops of golden finish post work out, and a scoop of casein protein before bed. Sadly I've been only able to use 1 scoop of protein each time instead of 2 due to the limits of how much I could actually bring with me to this small base that I'm STILL stuck on. Bonus of being here though... I get TWICE as much sleep than usual, so... that's nice!

[willgreenzilla]

Hit the gym today after my unplanned day off yesterday. Felt kind of like **** at first... upper forearm was sore (no... not from beating it lol)... neck was sore... overall felt like ass... didn't get much sleep the previous night due to roomate snoring his ass off and me being a light sleeper + super snore roomate = the suck.

Mid way thru the work out my inner beast came alive and I began to feel better... not my best day by far but I did ok all things considering!!

Fri - Day 63 - 2/20 - Weight = 227
CHEST & ABS
Flat barbell bench press - 265x6x1/265x4x1
Mid dumbbell bech press - 240x6x1/240x3x1 (120lb dbs each hand, second set sucked as I layed back off center and screwed myself all up... ugh)
Incline dumbbell bench press - 170x6x1/180x6x1 (85/90lb dbs each hand, dropped weight down to work on a more solid form... felt good... will jump back up to 100lb or higher db's next week... I think I was having problems with form at the other gym due to the horrible wobble bench and no front lip elevated bottom seat so I'd almost slide right off the thing.)
Barbell decline bench press - 225x6x2
Weighted ab twists - 45x12MRLx2
Crunches - 0x20MRLx2
Broom twists - 0x12x2

[willgreenzilla]

Had a solid work out last night. Felt good the whole time. It was back day which is one of my quicker work outs which was nice since I got to the gym later than usual! Still stuck at around 226lbs which is frustrating! Diet is pretty on point all things considering. Meals went as follows:

0700: 24g whey protein.
0730: Ham and cheese scrambled eggs, large bowl of oatmeal, banana, orange juice, half a biscuit.
1000: 24g whey protein, 4 hard boiled egg whites, small bowl of dry cheerios, banana.
1230: 6 slices of turkey on whole wheat bread with lettuce, small can of v8, small portion of rice, slice of swiss cheese, salad with small portion of low fat italian dressing.
1500: 4 scoops of Weight gainer shake.
1815: 6 slices of turkey on whole wheat bread with lettuce, small can of v8, piece of chicken breast, large portion of peas.
2030: 24g whey protein pre-wo and 20g WMS.
2230: 3 scoops CL GoldenFinish post-wo.
0015: 50g casein protein.

Maybe I need to try and eat more?? Roughly my diet is somewhat the same on most days as above, changing the main dish between chicken breast, turkey, roast beef, or steak.

Anyways... work out went as follows:

Sat - Day 64 - 2/21 - Weight = 226
BACK
Cable pull downs - 107x6x3
Straight bar cable rows - 107x6x2
Bent over barbell rows - 225x6x2
T bar rows - 160x6x2
Db bend overs - 150x6x2 (50lb dbs each hand)
Pullups - 0x16x1/0x9x1

Overall strength is still improving slowly, I look bigger, just not putting on any weight.

[willgreenzilla]

Wow, long delay, sorry about that. Was at a small ****ty base with no internet, so... Here goes!

****TY GYM
Mon - Day 65 - 2/23 - Weight = N/A
LEGS & CALVES
Smith machine squats - 315x6x3 (Old, old, old, half broken machine... was scared to put more on without it falling apart. No squat rack sadly as I was planning on doing free weight squata from this point on... Next week!)
Standing sled squat - 270x6x2 (No leg press machine!)
Weighted lunges - 120x8x2 (60lb dbs each hand)
Seated calf raises - 140x8x2
Db standing toe raises - 50x8x2 (50lb Db standing toe raises each side)

****TY GYM
Tue - Day 66 - 2/24 - Weight = N/A
BICEPS & ABS
Alt db hammer curls - 120x6x2 (60lb dbs each hand)
Ez bar curls - 105x6x2
Seated lean back curls - 70x6x1/80x6x1 (35lb dbs each hand/40lb dbs each hand)
Dual outside grip same time curls - 80x6x2 (40lb dbs each hand)
Reverse bar curls - 85x6x2
Leg lifts - 30x15x2
Weighted ab twists - 45x15MRLx2
Weight decline ab crunches - 35x15x2

Thur - Day 66 - 2/26 - Weight = 226
SHOULDERS & TRICEPS
Arnold press - 150x6x1/150x5x1/150x4x1 (75lb dbs each hand)
Military press - 175x6x2
Db side lats - 50x8x2 (25lb dbs each hand)
Tricep cable V bar press downs - 47x6x2 (KGs?? Not sure, lol)
Close grip bench press - 185x6x2
Weighted tricep dips - 25x8x2
Overhead tricep db extension - 120x6x1/120x4x1

Overall feeling pretty good. Weight still not going up... But I'm still getting stronger and looking better so hopefully Im losing fat and gaining muscle. Food intake is on and off, if I'm at my main base, I eat tons... If i'm at one of the remote bases, I eat what I can when I can :-/ Wish it could be better!!

[willgreenzilla]

Forgot to post my last work out... yesterday was off day, day before was my chest and abs day... overall it went pretty well even though the gym was filled with fine sand/dust in the air making it much harder to breath... damn sand storms and ****ty filters in the AC!!

Fri - Day 68 - 2/27 - Weight = 226.5
CHEST & ABS
Mid dumbbell bech press - 250x6x1/250x5x1/250x3x1 (125lb dbs each hand)
Incline bench press - 205x6x1/205x5x1
Decline bench press - 235x6x2
Machine seated flys - 70x6x2 (LifeFitness machine)
Machine crunches - 88x15x2
Weighted decline crunches - 35x15x2
Crunches - 0x20MRLx2
Broom twists - 0x15x2

Also... I received my shipment of Optimum creatine... will start that tonight with my work out. I finished up green magnitude a few days or so ago. I will be finishing up my SuperPump250 in a few days which I will discontinue use of (and all NO pre-workout supplements until I'm off cycle).

[willgreenzilla]

Haven't updated this in a while! Was stuck at a little **** hole base with a **** hole gym and not much in the way of internet... I'll post my missing work out tomorrow... but I DID take some ****ty updated pictures before I went so I'll post them in the next 2 threads!

http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew1.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew2.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew4.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew5.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew6.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew7.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew8.jpg

[willgreenzilla]

http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew9.jpg
http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_willnew10.jpg

Still have a LONG ways to go but I think I'm progressing decently!

Me in march (right before I started working out again for the first time in a couple years)...

http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_march9-2.jpg

Me in may (after 2 months of solid working out, right before I quit again to transition to Iraq)...

http://wangosaurusrex.com/cpg/albums/userpics/10002/normal_IMAGE_028.jpg

I was about mid way between March and May pictures when I started back in the gym in Nov (sorry no Nov picture).

[BRUTUSPLAC]

week by week , workout by workout, just do the berst yuo can with what is a available ,

I dont miss the commerical gym scene , i love making new equipment and testing it out .

just likeme week by week training for strongman. cant lift a 400 lb stone tommorrow , but i can move my 165 & 168 lb to 46 inches .
it not much but it's start .

peaceeeeeeeeeeeeeeeeeeeeeeeeee

[willgreenzilla]

week by week , workout by workout, just do the berst yuo can with what is a available ,

I dont miss the commerical gym scene , i love making new equipment and testing it out .

just likeme week by week training for strongman. cant lift a 400 lb stone tommorrow , but i can move my 165 & 168 lb to 46 inches .
it not much but it's start .

peaceeeeeeeeeeeeeeeeeeeeeeeeee

thanks man and yeah... u'll have the 400lb one up before you know it!

[willgreenzilla]

It has been a long time since I updated this... I have been SUPER busy and all over Iraq working which has made it hard to update this thing.... Weight has NOT been going up AT all... and more like... going down a slight amount or staying the same... which sucks. Opposite of what I wanted.

Diet has been on check for the most part but I have been forced to eat MREs and some ****ty food at times when there is NOTHING else available at these smaller forward deployed bases :-/ Strength has been going up slowly and overall I look pretty good IMO compared to what I was... but def not getting BEASTLY like I hoped. Overall I FEEL pretty good though.

Anyways... results of all the workouts I have not posted yet are as follows:

Sun - Day 69 - 3/01 - Weight = 226
BACK & TRAPS
Bent over rows - 225x6x2
Close grip V-bar pulldowns - 107x6x2
Weighted pullups - 25x6x2
Cable rows w/mid grip V-bar - 107x6x2
Deadlifts - 315x6x2 (My form still sucks, need help on this! Lol)
Barbell shrugs - 225x6x2

CARVER GYM (pretty much has NO leg workout equipment and old pathetic cable machines that are half broken)
Wed - Day 70 - 3/04 - Weight = NA (No scale on this base)
LEGS
Squats - 45x20x2 (no squat rack, smith machine, or anything)
Leg curls - 55x8x2 (per leg)
Leg extension - 110x8x2 (per leg)
Weight lunges - 130x8x2
Seated toe raises - 176x8x2
Standing toe raises - 55x8x2 (per leg)

CARVER GYM (see note above)
Thur - Day 71 - 3/05 - Weight = NA (No scale on this base)
BICEPS & ABS
Db hammers - 120x6x2 (60lb dbs each hand)
Ez bar curls - 103x6x2
Seated lean back curls - 80x6x2 (40lb dbs each hand)
Dual outside grip curls - 80x6x2 (40lb dbs each hand)
Reverse bar curls - 81x6x2
Leg lifts - 0x15x2 (free hang, no elbow rest)
Weighted ab twists - 44x15MRLx2
Weighted decline crunches - 44x20x2

CARVER GYM (see note above)
Fri - Day 72 - 3/06 - Weight = NA (No scale on this base)
SHOULDERS & TRICEPS
Arnold press - 150x6x1/150x5x1/150x4x1 (75lb dbs each hand)
Straight bar military press - 133x6x2 (no back support)
Db side laterals - 50x8x2 (25lb dbs each hand)
Tricep bar press down - 7platesx6x2 (no indicated weight or scale, each arm)
Weighted dips - 0x12x2 (no weight belt, need to buy my own as half the bases do not have these)
Close grip bench press - 199x6x2
Overhead tricep extension - 35x6x2 (1 arm standing)
Front db laterals - 40x8x2 (20lb dbs each hand)

BACK TO MAIN BASE (went to the big gym as per a friends request instead of my normal gym on this base!)
Mon - Day 73 - 3/09 - Weight = 225
CHEST & ABS
Db mid bench - 240x6x2/240x3x1 (120lb dbs each hand, highest weight in this gym)
Incline bench - 210x6x1/210x4x1
Decline bench - 245x6x1/245x5x1
Machine flys - 135x6x2 (PM machine)
Machine crunches - NA
Decline weighted crunches - 45x15x2
Crunches - 0x20MRLx1 (ran out of time)
Broom twists - 0x15x1 (ran out of time)

****TY BASE IN THE MIDDLE OF NOWHERE (had almost NOTHING)
Thur - Day 74 - 3/12 - Weight = NA (No scale of course)
Bent over rows - 243x6x2
Db 1 arm rows - 88x6x2 (per arm)
Weight pullups - 0x15x1/0x12x1 (no weight belt)
Upright rows - 103x6x3
Barbell shrugs - 265x6x3
Db back flys - 44x6x2 (per arm)

TAJI GYM (decent gym)
Sat - Day 75 - 3/14 - Weight = 226
Leg press - 1065x6x2
Squats - 225x6x2
Leg curls - 150x6x2
Leg extension - 154x6x2
Weighted lunges - 130x8x2 (65lb dbs each hand)
Standing toe raises - 55x8x2 (per arm)
Leg press machine toe raises - 445x8x2

TAJI GYM
Mon - Day 76 - 3/16 - Weight = 224 (Couldn't eat much all day, was stuck at air terminal trying to fly out back to Baghdad)
BICEPS & ABS
Db hammers - 130x6x2 (65lb dbs each hand)
Ez bar curls - 110x6x2
Seated lean back curls - 90x6x2 (45lb dbs each hand)
Dual outside grip curls - 90x6x2 (45lb dbs each hand)
Reverse bar curls - 80x6x2
Leg lifts - 30x15x2 (free hang, no elbow rest)
Weighted ab twists - 45x15MRLx2
Weighted decline crunches - 45x20x2

[BRUTUSPLAC]

thanks man and yeah... u'll have the 400lb one up before you know it!
making a log press and a paif of WOODEN YOKES .

will make a 200 lb plus stone soon,
keep up the great workouts !

[willgreenzilla]

Sorry, haven't updated this in forever, but i've been keeping up with it... and have been keeping my journal up on paper... I will post up new info asap.... been mad busy traveling all over Iraq and started working on my masters degree on top of that. BUSY BUSY BUSY!!

[willgreenzilla]

Haven't updated this in a long while... but I AM still keeping track of everything on paper... just haven't had much net time in a while!! I will copy over everything from paper to my online journal very soon!!

Anyways... I completed my Bold cycle... currently on week 3 of my pct. Felt good through out the cycle... though I did have a very lack of motivation period during weeks 5-7 or so.

Also switched from CL GM to Ultima... didn't like it... currently back on GM and added WF back into the mix... feel much better and more motivated!

Started cardio last week.... 15-20min running 3 days a week and 5 min or so of jump rope... not much, but better than nothing. Trying to lean out just a little more.

Current weight is around 225lbs... sadly I did not put on any mass from my ph cycle... though I put on a lot of muscle, strength went up, and I cut some fat... so it turned out to be more of a recomp than anything, which is cool.
I'll post up work out numbers and everything asap.

[BRUTUSPLAC]

KEEP up the great work !!!! i have very little time to be online myself ,

too many projects and not missing any workouts getting additced to making equipment ,

peaceeeeeeeeeeeeee

[willgreenzilla]

Ok... some more long overdo updates! Lol.

Thur - Day 85 - 4/02 - Weight = NA
BACK & BICEPS
Db back flys - 35x6x2 (per arm)
1 arm db rows - 60x6x2 (per arm)
Bent over rows - 235x6x2
Pullups - 0x12x1/0x10x1
Alt db curls - 100x6x2 (50lb dbs each hand)
Db outer edge curls - 90x6x2
Cable curls - 70x6x2

Sat - Day 86 - 4/04 - Weight = 227
LEGS & CALVES
Leg press - 1245x6x2
Squats -275x6x2
Leg curls - 118x8x2 (HS)
Leg extension - 147x8x2
Seated toe raises - 110x12x2
Leg press toe raises - 325x20x2

LOYALTY
Tue - Day 87 - 4/07 - Weight = 227.5
CHEST & ABS
Flat bench press - 275x5x1/255x4x1
Incline db press - 210x5x1/210x4x1/190x5x1
Incline machine flys - 70x6x3
Weighted leg raises - 35x15x2
Weighted crunches - 25x12x2
Ab ball crunches - 0x50x2
Broom twists - 0x25x2

LOYALTY
Wed - Day 88 - 4/08 - Weight = 226
SHOULDERS & TRAPS
Straight bar military press - 165x6x2
Arnold press - 150x6x1/150x5x1 (75lb dbs each hand)
Db side lats - 50x8x2 (25lb dbs each hand)
Dead lifts - 285x6x2 (still working on form)
Bar shrugs - 245x8x2
Cable upright rows - 130x6x2

LOYALTY
Thur - Day 89 - 4/09 - Weight = 227
TRICEPS & FOREARMS & ABS
Tricep cable pressdown - 80x6x2
Skullcrushers - 90x6x1/95x6x1
Overhead tricep press - 100x6x2
Tricep kick backs - 50x6x2 (per arm)
Weighted dips - 35x12x1/35x9x1
Bar wrist curls - 100x8x2
Db wrist curls - 75x8x2 (per arm)
Leg lifts - 0x20x2 (legs extended out)
Weighted plate twists - 45x15x2
Broom twists - 0x25x2

LOYALTY
Sat - Day 90 - 4/11 - Weight = 229
LEGS & CALVES
Leg press - 1285x6x2
Squats -295x6x2
Leg curls - 102x8x2 (lay down)
Leg extension - 164x8x2
Seated calf - 115x12x2
Standing toe raises - 180x20x2 (machine)

NEW WORKOUT CYCLE
LOYALTY
Tue - Day 91 - 4/14 - Weight = 226
ARMS & ABS
Alt db curls - 100x6x2
Ez bar curls - 85x12x1/85x6x1
Straight bar cable curls - 140x6x2 (EZ bar)
Tricep rope press down - 90x12x2
Skullcrushers - 100x6x2
Db kick backs - 35x12x2 (per arm)
Hammer curls - 50x8x2 (per arm)
Db wrist curls - 50x12x2 (per arm)
Bar wrist curls - 100x8x1/95x8x1
Leg lifts - 0x20x2
Weighted plate twists - 45x15x2
Broom twists - 0x25x2

LIBERTY
Thur - Day 92 - 4/16 - Weight = 224
SHOULDERS & TRAPS
Straight bar military press - 135x12x1/135x11x1/135x7x1
Machine shoulder press - 190x6x2 (HS iso lat press)
Db side lats - 40x10x3 (20lb dbs each hand)
Upright rows - 95x6x2
Bar shrugs - 225x12x2
Rotator cuff rotations - 10x12(forward and backwards)x2 (5 per arm)
Run - 2% incline/6 mph/18 min/1.57 miles
Jump rope - 4 min

LIBERTY
Sat - Day 93 - 4/18 - Weight = 223
CHEST & ABS
Flat bench press - 275x4x1/245x4x1
Db mid bench - 200x11x1/200x9x1
Incline db press - 210x5x2
Bar decline bench - 225x12x1/225x7x1
Weighted ab twists - 45x15x2
Crunches - 0x20MRLx2
Broom twists - 0x25x2
Run - 2% incline/6 mph/18 min/1.56 miles
Jump rope - 5 min

HAMMER (ALL OTHERS WILL BE HAMMER UNLESS OTHERWISE INDICATED)
Mon - Day 94 - 4/20 - Weight = 224
BACK
Cable pulldowns - 120x12x3
Straight bar cable rows - 135x6x1/150x6x2
Bent bar rows - 185x12x2
T-bar rows - 225x6x2
Weighted pullups - 35x6x2
Run - 2% incline/7 mph/15 min/1.30 miles
Jump rope - 5 min

Tue - Day 95 - 4/21 - Weight = 223
LEGS & CALVES
Leg press - 805x12x2
Squats -275x6x2 (tired from starting cardio)
Weighted lunges - 140x8x2
Seated calf - 120x12x2
Leg press machine toe raises - 345x20x2

Thur - Day 96 - 4/23 - Weight = 224
ARMS & ABS
Alt db curls - 110x6x2 (55lb dbs each hand)
Ez bar curls - 85x12x2
Straight bar cable curls - 120x6x1/130x6x1 (EZ bar, diff machine)
Hammer curls - 50x8x1/45x8x1
Tricep rope press down - 50x12x2 (diff machine)
Skullcrushers - 105x6x2
Db kick backs - 35x12x2 (per arm)
Weighted dips - 35x12x1/35x8x1
Db wrist curls - 50x12x2 (per arm)
Bar wrist curls - 95x8x2
Leg lifts - 0x20x2
Weighted incline crunches - 45x15x2
Broom twists - 0x25x2
No cardio!

Fri - Day 97 - 4/24 - Weight = 224.5
SHOULDERS & TRAPS
Standing straight bar military press - 135x10x1/135x8x1/115x12x1
Machine shoulder press - 120x6x2 (PM)
Db side lats - 40x10x3 (20lb dbs each hand)
Upright rows - 100x6x2
Bar shrugs - 235x12x2
Rotator cuff rotations - 10x12(forward and backwards)x2 (5 per arm)
Run - 2% incline/7 mph/16 min/1.53 miles
Jump rope - 5 min

Right now I am on week 3, day 2 of my PCT I believe.... Still feel pretty good overall!

Overall I enjoyed the cycle... experienced no sides really except some lethargy and lack of motivation periods mid way through. Had extreme hunger. Ate a ton. Decent overall strength gains Work and sometimes poor food options out here in Iraq most likely negatively affected my overall progress sadly.

Also forgot to note earlier that Day 81 was my last day of the 8 weeks on cycle!

Previous lifts...

Barbell Bench Press:
255x6 / 296 1RM

Barbell Smith Squats:
375x6 / 436 1RM

Barbell Deadlift:
365x4 / 398 1RM

Barbell Bicep Curl:
90x6 / 105 1RM

Barbell Bent Over Rows:
205x6 / 238 1RM

Barbell Overhead Press:
170x6 / 197 1RM

Lifts, as of end of cycle (Around day 81) were...

Barbell Bench Press:
275x4 / 300 1RM

Barbell Squats (NOT SMITH MACHINE):
295x6 / 343 1RM

Barbell Deadlift (proper form):
315x6 / 366 1RM

Barbell Bicep Curl:
85x12 / 122 1RM

Barbell Bent Over Rows:
235x6 / 273 1RM

Barbell Overhead Press:
185x6 / 215 1RM

New measurements will be posted tomorrow!

[willgreenzilla]

Ok... some "progress" pictures I took the day after my 8 week cycle was over (1st day of my PCT)...

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_2.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_1.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_3.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_4.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_5.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_6.jpg

http://cpg.focus-illusions.com/albums/userpics/10002/normal_april_wo_7.jpg

Still have a lot of work to do!! Measurements soon to come! And end of PCT pictures as well once I finish PCT!

Also started some light 3 days a week or so cardio and added a few sets of 12 reps into my work out to compliment my usual 4-6 rep sets. Hopefully burn off some more fat before I go home on vacation here in a few weeks!

[willgreenzilla]

KEEP up the great work !!!! i have very little time to be online myself ,

too many projects and not missing any workouts getting additced to making equipment ,

peaceeeeeeeeeeeeee

Thanks man! :) Yeah not much net time sucks!! Lol... I'm an ADDICT! haha.

[willgreenzilla]

Ok... It has been a VERY long time since I posted anything... I went home on vacation from Iraq May 3rd.... went through a divorce (wife moved a guy into the house with her while I was overseas)... and was unable to get into the gym until last week when I started back... I was out of the gym for a good 45 days or so!! HORRIBLE!! Back at it... Today will be day 1 of WEEK 2 of MAX-OT... total weakness!! Feel like a slug in the gym... but it's good to be back!! :D

[willgreenzilla]

Much has changed... Lol.. Closing this out, starting a new log soon :)