Phozo's Cocktail and Cigar-fueled Bulking Log

[lovingit]

I listen to some GNR when I lift!

Awesome lifts and that breakfast looks sooo good. I'd kill for that right now.

[phozosado]

I listen to some GNR when I lift!

Awesome lifts and that breakfast looks sooo good. I'd kill for that right now.

Thanks. Lifts and breakfast were equally yummy.

So let's go do back! Lot of talk about straps on this site. I whole-heartily endorse Altus cotton straps. They're tough as nails and aren't terribly uncomfortable. (I don't understand what some of you mean when you say the straps are "stiff." Wrap their ass around a heavy barbell and they'll loosen up soon enough.)



Plus they're black, which is great. I'm a Johnny Cash fan.

[SideSteal]

^ Would not confront in dark alley.

[phozosado]

^ Would not confront in dark alley.

Lol.

Okay, back day was excellent. Weights in North Atlanta area have recently listed my back as a hate group.

I'm very particular about my back routine and especially the form with which I do everything.

Bent Over BB Rows
(straps and a weight belt.)
To do these right, don't freakin' bounce so much. Keep as parallel to the ground as possible. I like an overhand grip. If you have to bounce and jerk to move the weight, the weight is too heavy. Or more appropriately, you're too weak.
225 x 12
275 x 10
295 x 8
315 x 5 (wanted six...couldn't do it without tight form.)


Pullups
(bodyweight)
I can't stand watching people do pullups. Don't curl your body. Hang perfectly straight, lower yourself almost to the point of arm lockout and then lift yourself in a straight line. When I get tired, I'll do a hanging rest. Just hang on the pullup bar for 5 - 10 seconds and then get a few more reps.
16
14
11 (wanted 12. DAMN)
10


Seated Cable Rows
Again, I do these sitting perfectly still. Knees slightly bent, body a complete 90 degree L. No leaning back and no rocking.
180 x 12
200 x 10
240 x 8

Started a little too light on this one.

Bent over DB Rows
(weight and reps per side)
100 x 10
110 x 10 (WTF?)
120 x 8


Lateral DB Raises
Don't move your body when you do these. Stand perfectly still with your core tight. Raise the db's out to either side.
30 x 12
35 x 12
40 x 8 (wanted 12. Next time, suckers.)


Now the pathetic part.

Seated incline DB curls
35 x 8
30 x 8
25 x 8


You know what? I hate curls. Screw 'em. I'm so tired by then, I can never lift anything. I just do them so I fit in.

Anyway, real happy with the back. I celebrated with a martini. And I finally found a use for those black wrist straps:


Food was okay today. Very very busy day. Things should calm down next week for me, which is great because I'm getting tired of Wendy's.

Meal 1:
Bacon and Eggs
Sausage
Blueberry Waffles
Coffee

Meal 2:
Subway footlong over roast chicken breast with a metric sh!t-ton of banana peppers.
Chips
Iced tea

Meal 3:
Wendy's 1/2 Pound Double with Cheese.
Iced tea

Meal 4:
Waffles.
Protein shake.
Cookie Dough B&J Icecream

Total:
Cals: 3150
Fat: 124 (Getting better)
Carb: 300
Pro: 217


Tomorrow is cardio. I'm going to do some heavy bag work, some grappling drills, and run 2 miles. Some AB work finally, as well.

[SideSteal]

SICK barbell rows, good lord.

I can see why curls aren't too fun after that.

[phozosado]

SICK barbell rows, good lord.

I can see why curls aren't too fun after that.

Thanks.....and I just can't stand to put curls on their own day. I guess I'm doomed to be huffing out 8 reps with a 25 pounder.

Time for bed. Going to run through some yoga stuff for about 20 minutes before hitting the sack.

Influx of carbs has already made my back feel bigger. Let's hope it gets much bigger before definition begins to get blurry. You know, if I got a tan, this might look better.


I've been thinking about trying creatine. Normally I'm not a sup guy. I like whey. I take fish oil and glucosamine. That's it. I'm not sure what the final word is on creatine monohydrate. Any feedback here would be welcome.

[psychodiver9]

You're a dadgum monster!

[lovingit]

This log is so much win. Lifts are great. Food is great. Pics are great. You are cute. Martini made me thirsty.

I wonder if they have those straps at Sports Authority. I'm partial to hot pink...

[phozosado]

You're a dadgum monster!

Growl. It's amazing what the right lighting can do. Thanks!

This log is so much win. Lifts are great. Food is great. Pics are great. You are cute. Martini made me thirsty.

I wonder if they have those straps at Sports Authority. I'm partial to hot pink...

Thanks and cheers on all fronts. How about these?



Pink says "i'm a chick" black stripe says "...but I'm a bad*ss chick."

or it says "I'm an Elvis fan," which is pretty cool in it's own right.

I've been to graceland. Elvis had a gym and I took a photo of it.


That's right. It's literally a situp ramp and a boxing pinball game. There was more gym space, but Elvis filled it with a piano and toy cars.

Anyway

Woke up early today. Forgot to buy coffee last night, so I'm making tea. I've got a stash of Jerba Mate that I'm going to have with my very usual bacon, eggs, and waffles breakfast.

[lovingit]

Nice! Love the pink and black.

Have you seen the Kingsized Elvis show? I went about a year and a half ago at the Variety Playhouse. It was fun! I'd post a pic of me and Big Mike but I was hella fat.

[lorinelise]

In on this. Craving blueberry waffles something crazy right now too.

Brutal workouts so far, especially that back session! I hate curls too, should we start a club?

[phozosado]

Nice! Love the pink and black.

Have you seen the Kingsized Elvis show? I went about a year and a half ago at the Variety Playhouse. It was fun! I'd post a pic of me and Big Mike but I was hella fat.

Post it! You're hella shredded now. Every time you show people the side-by-side it blows people away and inspires them,

[SideSteal]

Post it! You're hella shredded now. Every time you show people the side-by-side it blows people away and inspires them,

In for fat Mandy pic. Srs Mandy you should post it, you look amazing now so it's only going to increase the awesomeness.

[phozosado]

In on this. Craving blueberry waffles something crazy right now too.

Brutal workouts so far, especially that back session! I hate curls too, should we start a club?

Much thanks. I think an anti-curl club is just the ticket. When I'm feeling saucy I cruise through the Exercises section and try to discourage newbies from doing them at all.

[psychodiver9]

Much thanks. I think an anti-curl club is just the ticket. When I'm feeling saucy I cruise through the Exercises section and try to discourage newbies from doing them at all.

In on I hate curls. Arm day is by far my least fav day

[AWD_TURBO]

To do these right, don't freakin' bounce so much. Keep as parallel to the ground as possible. I like an overhand grip. If you have to bounce and jerk to move the weight, the weight is too heavy. Or more appropriately, you're too weak.[b]

Wow this thread moves fast...

Quoted from above: Tell that to Manu rowing 405lbs+ I think you can bounce/jerk the weight to a certain degree and you'll still see good results.

[phozosado]

Wow this thread moves fast...

Quoted from above: Tell that to Manu rowing 405lbs+ I think you can bounce/jerk the weight to a certain degree and you'll still see good results.

I'm not telling Manu ANYTHING.

Seriously, though, I think there's some peripheral movement that occurs and that's fine. When I'm doing my heavy rows, the weight does move my body. Let's face it, there's a lot of torque happening here. And at a certain level, you know when you're still working your back vs. when you're just moving your body around a static bar. Manu's at that level and for a 186 pounder, I am as well. (at least with rows.) Most people I see doing them, however, tend to jerk the weight WAY too much or they end up finishing the set standing virtually upright so it's practically a shrug.

When I'm doing my heavy back day (this coming Monday) I promise I'll be bobbing and weaving a bit more.

[AWD_TURBO]

I totally agree with everything you said. I just thought I'd give you some sh!t.. On my heavy days I really push myself to move the max amount of weight possible and if that comes with a slight amount of cheating the weight to get it started then so be it.

[lorinelise]

Much thanks. I think an anti-curl club is just the ticket. When I'm feeling saucy I cruise through the Exercises section and try to discourage newbies from doing them at all.

Haha! Aww poor kids

In on I hate curls. Arm day is by far my least fav day

x2. I actually like triceps, but biceps can suck it

[PBateman2]

Lookin beastly, sick ass back workout, and good eats.

Hardcore training...FTW. Keep it up!

[phozosado]

Lookin beastly, sick ass back workout, and good eats.

Hardcore training...FTW. Keep it up!

Appreciated, Manu, thanks. Any thoughts on creatine mono? Considering trying it out.

---

Lower body was so tore up yesterday that I swung my boxing routine to Saturday. Boxing is a lower body deal. If you don't feel it in your legs, hips and core, you're doing it wrong and should think twice about throwing a punch in a real brawl. Shoulders get a workout too, obviously. Today is hypertrophy chest and tris. Going to get it in late again - working solid until 6:30. My heavy chest day was Monday and the idea is that todays' workout is more of a straight-up bodybuilding deal.

Yesterday's food was HORRIBLE. A treat day for me, obviously. Not gonna cry about it. I had company in town and we had a late night shindig. Great time.



Breakfast:
You guessed it: bacon eggs, and waffles.
Turkey Sausage.

Lunch: (went to a great joint called Six Feet Under in the ATL)
Bacon Cheeseburger
Fries

Dinner:
Sirloin Steak
Burssels Sprouts broiled with olive oil
Ben and Jerry's Cookie Dough (classic)

and

Gin Martini.



That's my bar. More on that later.

totals:

Cals: 3327
Fat: 194
Carb:162
Pro: 187

[lovingit]

Love the bar! "Tanquery and chronic, well I'm f*cked up now."

In for fat Mandy pic. Srs Mandy you should post it, you look amazing now so it's only going to increase the awesomeness.

Thank you! I looked for it but couldn't find it. I'll post it if I ever find it.

Much thanks. I think an anti-curl club is just the ticket. When I'm feeling saucy I cruise through the Exercises section and try to discourage newbies from doing them at all.

Count me in! I do curls, only because my biceps were lagging so far behind my triceps...but they are sooooooo boring and I usually bail after a couple sets. Don't tell anyone.

I totally agree with everything you said. I just thought I'd give you some sh!t.. On my heavy days I really push myself to move the max amount of weight possible and if that comes with a slight amount of cheating the weight to get it started then so be it.

I agree with small cheats on form if it means moving up in weight. I just don't like my form to be super sloppy.

[AWD_TURBO]

HAHA that GNR stuff in my log?

Crush weight today sir!

[AWD_TURBO]

Count me in! I do curls, only because my biceps were lagging so far behind my triceps...but they are sooooooo boring and I usually bail after a couple sets. Don't tell anyone.

Thats not brotocol Mandy.....

[lovingit]

Thats not brotocol Mandy.....

I know. I am so bad.

[PBateman2]

Appreciated, Manu, thanks. Any thoughts on creatine mono? Considering trying it out.

---

Creatine really the only supplement extensively studied in the literature and shown to be somewhat effective.

For me, gave me 5lbs of water weight and a slight strength increase. Not worth it for me.

Give it a shot though and see how you do. Many on the market today cause very little fluid retention. Ive heard good things about Kre-Alkalyn (sp?) but never tried.

[lorinelise]

Creatine really the only supplement extensively studied in the literature and shown to be somewhat effective.

For me, gave me 5lbs of water weight and a slight strength increase. Not worth it for me.

Give it a shot though and see how you do. Many on the market today cause very little fluid retention. Ive heard good things about Kre-Alkalyn (sp?) but never tried.

In my experience (I worked in supps for three years, so this is customer expereince/reviews):

Creatine ethyl ester > Kre-Alkalyn > Creatine monohydrate

[PBateman2]

In my experience (I worked in supps for three years, so this is customer expereince/reviews):

Creatine ethyl ester > Kre-Alkalyn > Creatine monohydrate

Ahhh I see! All good.

[lorinelise]

Ahhh I see! All good.

Kre-Alkalyn is legit though. It's generally a little more expensive than ethyl ester, but I like the fact that the pills are purple

[PBateman2]

Kre-Alkalyn is legit though. It's generally a little more expensive than ethyl ester, but I like the fact that the pills are purple

LOL...yup....all about the color.