Following the Iron Clad Road (Teen Style)

[Caseyface]

Since we have this neat little section I've decided in preporation for new years I'll start a log. I want to actually start tracking progress and stop just dicking around in the gym going only off of how it feels rather than tracking %'s 1r/m's and total lifts.
I'll be posting pictures later today. My end date is April 26th and I want to somehow manage to stay the same weight or higher but come in a lot more shredded. Please no flame for going backwards Neither of us want me to be another swole ass 150lber.

Stats right now.
Deads: 335x5
Squat: 265x5
Bench 195x3
Weight: 164
Height: 5'9"

[user787877877]

Subbed and rated 5 stars!

[Caseyface]

pictures will be uploaded when I'm off work.

[erutter11]

Good luck brah. Should be a good log.

[samsuperjew5]

First!

[rdrb]

In. Solid lifts.

[Caseyface]

pictures taken - gotta wait till my parents get home to ask them where the **** the cord is. brb doing back day.
I maxed out on DL's last time so none of those today. :(

[user787877877]

pictures taken - gotta wait till my parents get home to ask them where the **** the cord is. brb doing back day.
I maxed out on DL's last time so none of those today. :(

Can't wait to see!

[Caseyface]

(no homo)? <3

[user787877877]

(no homo)? <3

I left that out for a reason :p

leche <3.

[Caseyface]

BACK DAY

I tried making today a little more dense then usual, cut down on alot of rest time and did active recovery through my workout, so the lifts are actually mixed in with each other and not done in the order shown.

Wide grip cable row:
10x100
8x110
8x110
6x120

Close grip cable row

10x100
8x110
8x110
7x110

Wide grip pullups
7
6
4

Assisted wide grip pullups
8x35lbs help
8x35lbs help
7x27lbs help

Close grip perpendicular pullups
7
6
6


Shrug machine
8x225
8x285
6x285
4x315

wide grip bent over BB rows
10x100
8x100

Close grip bent over BB rows
8x100
8x100
8x100

Hyperextensions
10
10x25lbs
10x45lbs

My volume is really scattered, I think for next year I'm going to start following a plan thats more progressive...

Problems I had today: I really need to develop motor units in my lower traps / rhomboid area. I have a hard time really hitting those, my lats and forearms take over.
I also need to figure out how to streamline my back, there's a really unattractive bump where my spinal erectors meet my lats and middle back, I wanna smooth that **** out like this.
http://bp2.blogger.com/_iBQo77PwEww/R-4UXvXsKrI/AAAAAAAABc8/6kcuyEIQbdE/s400/dexter_jackson_back_ifbb_australia_2008.jpg

I still can't find my camera cord, but I need to go to work now.

[user787877877]

Lifts are looking good, but your right your volume is scattered and there are no DEADLIFTS?!?! :eek: I would say start a new routine that is set on building a strength and size base. let me know if you need ideas.

[Caseyface]

see above post where I said I maxed on deadlifts last time.
sorry but my CNS doesn't love me that much.

Give me ideas on how to develop my inner back, it looks like **** and so do my traps, but im not trying to get high peaked traps, i like having 'em low and thick.

[user787877877]

see above post where I said I maxed on deadlifts last time.
sorry but my CNS doesn't love me that much.

Give me ideas on how to develop my inner back, it looks like **** and so do my traps, but im not trying to get high peaked traps, i like having 'em low and thick.
Both will develop with heavy progressing deadlifts, and Inner would benefit from Bent over barbell rows. traps would come from deadlifts and rack pulls, I just incorporated Power Shrugs and they are great. basically high weight and shrug up in a power rack with momentum.

[Caseyface]

well I'm pissed, I slept through my gym time.
damn new years, off to work, hopefully I can make it to the gym on my way back.

[user787877877]

well I'm pissed, I slept through my gym time.
damn new years, off to work, hopefully I can make it to the gym on my way back.

Hopefully!

[Unst0pp4bl3]

thats a lot of volume brah...good work

[Caseyface]

thanks brah. :) leg day today, loadin up on my PWO meal and hopefully headin' out in 15 mins.
still cannot find my camera cord, I'm sorry for being a douche.

[user787877877]

thanks brah. :) leg day today, loadin up on my PWO meal and hopefully headin' out in 15 mins.
still cannot find my camera cord, I'm sorry for being a douche.

YESS!!! GO GO GO! I want PR's!

[Caseyface]

PR's? meh, I was ganna try doing lunge supersets with my backsquats, I've heard nothing but good things about them lately.
I'll see how I feel, I wanna start squattin 3 plates here soon.

[Caseyface]

LEG DAY 1/1/09
http://www.t-nation.com/forum_images/7/d/7d98a-Jamie.jpg

I'm already down with putting /09 on my dates. :) I'm excited for this year, I have big **** planned, it's my first full year as an adult. (technically)

Training today sucked though, i think I'm eating more calories on this dinner plate then I did the entire day.
breakfast = tuna melt
lunch = thai chicken wrap
PWO = pb&j w/ supplements
Post = http://img.photobucket.com/albums/v423/AlmostRetarded/Picture49.jpg


Anyways one of my right hip adductors is feelin' way too tight for my liking again, which is wierd because I did about 15 minutes of foam rolling before leaving.
Anyways, it's actually in order for once.

Front squats:
10x95
8x115
8x135(this **** always rolls off my shoulder, and I can't do a clean grip)

Back squats
10x135 superset 70lb lunges - 8 steps (never do these)
8x185 superset 70lb lunges - 16 steps (taking supersets out of my training lol)
5x205
5x225(back felt funny, so i went to the smith JIC)
5x225(still funny, sorry quads)

Incline calf raises: These things are actually really cool, it keeps muscle tension alot stronger for some reason, and I can throw on a helluva lot more weight.
10x225 2x21 tempo I think, 2 seconds full stretch, explode, 2 second hold 1 second drop
10x295
10x345
10x345

Seated calf presses
8x135
8x135
8x135

Standing calf raises
8x190
6x215

Then the gym closed. :(
I want my ****ing BCAA's, **** you fedex they were supposed to be here on the 24th.

Anyways, I need some pointers on chest motor units, i have this spot like, below my collar bone and to the right of my sternum (right pec) that will not for the life of me flex, or activate or anything, and i think it's ganna start ****ing my symmetry more. Any idea how to get that ****er to carry his load? Chest is tomorrow.

[BrownMan92]

lol at fukc you fedex, good journal, solid lifts

[LeantoMean]

Well im glad i waited for u to find the usb cord thats a fine as* physique! oh wait thats jamie =/ haha. Nah good log so far keep it up!

[Caseyface]

**** me, it's only the 2nd and I'm already almost forgetting to update.
Today was just shoulders/abs, nothin' too special.
Also it's not in order today.

Arnold press
8x40lbs
8x45lbs
8x45lbs
7x45lbs
6x45lbs

Lat raises (each arm)
10x15lbs
8x15lbs
6x15lbs

Front raises (each arm)
10x15lbs
8x20lbs
6x25lbs
6x25lbs

Bent over lat raises
8x20lbs
8x20lbs
8x20lbs

Cable front raises
8x25lbs superset side raises 8x15
6x25lbs superset side raises 6x15

Some ab work.

Oh, went for a jog this morning before work too. my glutes feel rather nice.

[Caseyface]

The gym was only open for 25 minutes today, i thought they closed at 8 not 7, so I think I'll do serious chest day tomorrow, today was mostly serratus work.

Bench press
8x135
5x155
3x185

Decline
8x135
8x155
8x155

Machine pullovers
10x85lbs
10x85lbs
10x100lbs

Pullovers
10x50lbs
10x50lbs

[user787877877]

None the less, benchpress looks good, can't wait until tomorrow!

[Caseyface]

Meh, it's plateauing. I wanna work on my upper chest though, I'm not really lifting for #'s, but it's a good benchmark for progress.
if fedex will bring me my damn package expect lots out of tomorrow.

[Caseyface]

I lied, taking today off to watch lots of DBZ and get ready for school again tomorrow.
****ing fedex. :(

[user787877877]

I lied, taking today off to watch lots of DBZ and get ready for school again tomorrow.
****ing fedex. :(

Blehh oh well attack the weights tomorrow!

[Caseyface]

What a great day today. :)
Class started today, I think I'll like all of them, and my econ teacher is named tpain! haha! - oh and my package finally came today, of course it came while I was at the gym, but that just means more BCAA's and chalk for tomorrows back day.
expect deadlift pr's if I warm up right.
Anyways, continuation of 2 days ago's chest day because last one failed so hard.

Dumbell bench press
10x50lbs
10x50lbs warmups

A: incline bench press ( I alternated A and B)
8x135
5x155
5x155
4x155
B: military press
10x65
8x85
8x95
6x115

A Pec deck (this ones wierd, the arm things are circular)
8x115
6x115

B Machine flies
8x115
6x125

lots of ab work.
Oh, and i painted my room so I'm calling that 2 hours of low intensity cardio.

And now I'm off to play halo 3 with a model.
http://k53.pbase.com/o5/19/425119/1/68027790.SK3Zincn._MG_4648aj.jpg

[Caseyface]

Alright **** you guys, dont post in my log see if I care!
BACK DAY

I finally had my BCAA's and chalk for a workout, and I'd say they helped alot.
I wouldn't say I broke a PR today on deads, 'cause I still think 335x5 is more impressive than 355x1, but my form was a hell of a lot better, it was more balanced, controlled, no arch, then it was when i did 335 a while back.
I think the chalk helped, i didnt have to worry about the bar slippin, and I actually felt it in my back.
I guess back day doesn't mean forearm day anymore. :(

Anyways.

warm up
6 wide grip chins

Deads
135x8
185x5 snatch grip
225x5
275x5 (started mixing grip here)
315x5
335x1
345x1
355x1

cable rows (alternate A/B) A close grip B wide grip
A 100x10
B 100x10
A 110x8
B 100x8
A 110x8
B 110x7
A 110x6
B 110x6

assisted wide grip chins alternated w/ close grip Tbar rows
27.5lbsx8
27.5lbsx7
27.5lbsx6

85x8
85x8
85x6

Barbell rows
110x8
110x6

Machine shrugs
225x10
275x6
275x6

Close grip cable rows
110x4

Tired and had to go to work. Fun day though, hopefully it doesnt hurt tomorrow, i felt my neck do something funny on my 345 dead.

[Caseyface]

Sorry for missing a whole week of posting,
comment if you look at this thing it makes me feel better. <3
Anyways I missed a 2 shoulder days. a chest, back, and legs day since the last time i posted, today was back.













BACK DAY
Deadlifts
135x8
185x6 Snatch grip
225x5 (I love how easy these come up now :D)
275x5 started mixing
315x5
335x4
335x3 (Pr + 2 reps)

Did alot of alternating for this stuff, and it was really dense too, had like 15 minutes.

cable rows
100x8 widegrip
100x8 close crip
110x8 close grip
110x7 close grip
110x4 close grip

machine shrugs
225x10
295x8
295x8
295x6

Dumbell shrugs
50x12
65x10
80x8

T bar row
70x10
80x8
85x8
85x6

assisted chins
27lbs x 10
27lbs x 8
27lbs x 4

Most of it was alternating like I said, my glutes feel awesome though, they're actually starting to activate like they're suposed to when I lift heavy, can't wait for tomorrow.

[Caseyface]

I hate all of you, l2post


Day off today, might do cardio if I have enough time after HW.

[CaseyFacialz]

So uh, the OP just wanted me to tell you guys that his massFX / hyperdrol came in the mail, and he's going to start a log recording his gainz for you guys, because there isn't enough good information out there on it.

Is there a secret with the myotape BB.com sends you? since it starts at 2, and there's a gap between one end and the other, I don't get my measurements, do I add 2, or start from 2 so it'd be an aditional 2 inches smaller then I thought with my other measurer?
OP wanted me to ask you guys.

Anyways, with myotape adding 2 assumptually he's at the following
Flexed relaxed
Chest 42 40
Arms 16 15
Shoulders - 48
Forearms - 11.5
waist - 31 :(
thighs 24 23
calves - 16.5

No set diet plan, he works way too much on the weirdest schedule to have something set, but definately set a clean bulk.

Lifting plan, mostly depends on how he feel that day, he likes lifting for volume, mostly in the 4-8 rep range, and usually 25-35 reps total per exercise, unless it's DL/squat, sometimes he'll do up to 45.
strength gains will be objective through a combination of endurance, workout density intensity, and of course PR's.

Anyways, he's missed another workout cycle since he's at band camp, he should be back sometime soon though with some sick trombone skillz to show off. He wants to start the log with back day. :)
i'll update you guys tomorrow on how he's doin!

[user787877877]

Nice, sounds like hes on the right Track :)

dude those are some great measurements...like insane for arms and that BF%

31 inch waist is bad?!?! U srs? Im like 33 lol, and when I was like an anorexic stick I was 28.5''


keep it up!


Link to log?

[CaseyFacialz]

link to log what'choo talkin' bout?


OP is feelin' awesome though, first real night of sleep in so long, + took the cycle last night.
I'll copy whatever he does in the gym today after he comes back.

[CaseyFacialz]

Back from band camp.
you should see this wicked thing I can do with a clarinet now.

Anyways, new PR set on leg day yesterday.
275x3 squat easyyyy
goin for 295 next time.

Anyways, shoulders in a little bit, will post those for OP soon.

[Caseyface]

man that whole trip to band camp really threw off my log-keepin skills.
sorry to CB1, and maybe 1 other random that might've actually subbed.
leg day today was awesome, i can't remember my numbers, I can tell you i'm still stuck at 275x3 for squats. my glutes actually felt like they were firing today though, happy days.
i stopped the mass fx cycle after about two weeks, winter is a terrible time for me to stick with something, grey ass washington is the worst, my manic depressions been kicking in at the worst time like a strippers flow right on a friday afternoon. its starting to get a little sunnier around here, i might start it back up soon.

will record shoulders for tomorrow before work hopefully. <3