LostAlmost23's journey to loaded guns with Team Scivation

[lostalmost23]

Hello all,
I've lurked long enough. I have been a Scivation/Primaforce user for sometime now. I also run a small supplement shop on the side. I decided to start logging my workouts and progress to motivate myself as well as serve as a form of thanks to Marc and crew. I do not need to tell most of you how great Marc is. I offer a different perspective on this as I use his products as well as sell them. Scivation is amazing in their support of small business. I do not move a ton of Scivation products but he still checks in all the time to see if there is any way he can help out or help me grow my business. I deal with reps from a lot of the supplement companies and trust me....Marc's service and support blow the others out of the water. So thanks Marc and crew. I really appreciate it.

About me...
I was always involved in sports as a kid, soccer, baseball, football, etc. I didn't really stick with them in HS as I got involved in skateboarding and snowboarding. During the summer before my senior year, I picked up a FLEX mag and was blown away. I joined the YMCA in town and started at it. At the time I was 5'11" and a whopping 140 lbs. SKINNY! I lifted off and on for the next several years. At this point I mostly lifted for sports. Over time I put on a decent amount of weight, but not all of it the good kind. I floated around weight wise for several years. About 5 years ago I suffered a devastating ankle injury playing bball and spent several months in a walking cast and several more rehabbing. The gym where I was training talked me into doing a BB show and I reluctantly agreed. I followed the advice of a few people in the gym and did ok for my first show. I ended up 3 in my class, I came in lean but needed a lot more size. The next year I ate and ate and ate some more. I ballooned up to 228....not pretty. I had been reading online and came across info by Layne...from reading his articles I knew he could help. I met him a few weeks later at the Olympia and hired him to help me prepare for my next show. What a difference, I ended up 2nd overall. Back to work....I hired Kurt Weidner to help me pack on some lean mass. His workouts were insane and very painful but brought me to a level I never thought possible. I made some mistakes leading up to my next show and ended up 2nd again. I have not competed since, my family needed a break and I need to make some improvements.

A several weeks ago I joined Team Scivation and asked Derek to put together a program to put some size on some very stubborn arms. I am just starting the program because I was finishing up a season of semi-pro football. I had not played tackle football since HS but wanted to prove to myself that with my training/nutrition knowledge I had gained over the years anything was possible. Here is the kicker...I am 37. After not playing for 20 years I was able to earn a starting position by week one and play every game of the season as a starter. I played at RB/FB on offense and OLB on defense. I also played quite a bit on special teams. I never missed any time due to injury and proved everyone who doubted me wrong.

Time to load these guns.....

Monday - Arms
Tuesday - Chest/Delts
Wednesday - Back/Traps
Thursday - Legs
Friday - Arms

[lostalmost23]

Monday 6/8

Arms

Straight bar curls 5x4-6 (6@125, 6@130, 5@135, 4@140, 4@145)
Close grip bench (smith) 5x4-6 (6@275, 6@295, 5@315, 4@315, 4@315)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

Good workout, my left wrist is a little banged up from football so it was really bugging me by the end of close grip bench.

[lostalmost23]

Tuesday 6/9

Chest/Delts

Flat Db press 12@75, 10@80, 8@90, 6@100
Pec deck 3x12
Hammer chest press 3x8
Db flys 3x15
Hammer shoulder press 3 sets
side laterals 3x15
rear laterals 3x15

[lostalmost23]

Wednesday 6/10

Back/traps

after watching Marc's video of 315 for 30 reps, I decided that was the way to go. I stopped doing really heavy deads and started higher reps. My back has been so much happier. I started at 225 a while back, took me a few weeks to get 30 reps. So now when I get 30 reps I move up.

Deads-warm ups 135x10, 185x8, 225x5, work set 265x30, 325x5
shrugs 4x10
hammer low row 3x8-10
lat pulldown 3x8-10
one arm rows 3x10
60 second hang with 45lbs

I was really happy to get the 30@265...it was brutal. 275 next week, hope to get at least 15.

[lostalmost23]

6/11

Legs

Squats ATG 15, 12, 10, 8, 6
Rack Squats 5@495, 5@585, 3@675
Leg Curl 3x10
Leg Press 15@6 plates per side, 15@7 plates per side, 20@8 plates per side
Leg extension 3x12

Calves
Standing 15, 12, 10, 8, 6
Seated 3x15

Workout started off rough, my back was tight and sore from deads. Once I loosened up a bit it wasn't too bad. The set at 675 on rack squats absolutely destroyed me....gonna feel that tomorrow.

Current supps: Xtend, Scivation whey, Primal EAA, VasoCharge, Sesamin, EFA, Animal Pak

[lostalmost23]

6/12

Arms
Preacher Curls 3x10
skull crushers 3x10
db curls/superset with overhead cable curls 3x8-10
db kickbacks/superset with cable kickbacks 3x10
cross body hammer curls 3x10
french press 3x10

[lostalmost23]

Monday 6/15

Arms

Straight bar curls 5x4-6 (6@125, 6@130, 5@135, 5@140, 4@145)
Close grip bench (smith) 5x4-6 (6@275, 6@295, 5@315, 4@315, 4@315)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

Wrist is still bugging quite a bit, especially on the heavier sets on close grip.

[lostalmost23]

Tuesday 6/16

Chest/Delts

Incline Db press 12@75, 10@85, 8@90, 6@100
Pec deck 3x12
Chest press 3x8
Db flys 3x15
Hammer shoulder press 4 sets
side laterals 3x15
rear laterals 3x15

[lostalmost23]

Wednesday 6/17

Back/traps

Deads-warm ups 135x10, 185x8, 225x5, work set 275x20, 325x6
shrugs 4x10
lat pulldown 4x8-10
low row 3x8-10
straight arm pull overs 3x10
one arm db rows 3x8
60 second hang with 70lbs

my goal on the deads was 15 after moving up 10lbs from last week...but was able to get 20. The hangs at the end were incredibly painful.

[lostalmost23]

6/18

Legs

Squats ATG 15, 12, 10, 8, 6
Rack Squats 5@495, 5@585, 0@675
Leg Curl 3x10
Leg Press 15@6 plates per side, 15@7 plates per side, 20@8 plates per side
Leg extension 3x12

Calves
Standing 15, 12, 10, 8, 6
Seated 3x15

Couldn't get 675 this time...dang. Maybe lack of sleep from night before.

[lostalmost23]

6/19

Missed Friday arms but got plenty of cardio over the weekend. Went camping and hiking at the Great Sand Dunes in Colorado. Carried my 4 year old all the way to the top of the tallest peak and then had to carry him back down because he lost a shoe in the sand. Talk about a work out!!

[lostalmost23]

Monday 6/22

Arms

Straight bar curls 5x4-6 (6@125, 6@130, 5@135, 5@140, 4@145)
Close grip bench (smith) 5x4-6 (6@275, 6@295, 5@315, 4@315, 4@315)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

Wrist is feeling a lot better. It was really hot and humid at the gym today...I was drenched at the end of this workout.

[lostalmost23]

Tuesday 6/23

Chest/Delts

Flat Db press 12@80, 10@85, 8@90, 6@100
Pec deck 3x12
Hammer Chest press 3x8
Db flys 3x15
DB shoulder press 4 sets
side laterals 2x15
rear laterals 2x15
front raises 2x15

[lostalmost23]

Wednesday 6/24

Back/traps

Deads-warm ups 135x10, 185x8, 225x5, work set 275x24, 335x5
shrugs 4x10
lat pulldown 4x8-10
hammer low row 3x8-10
straight arm pull overs 3x10
machine row 2x10
60 second hang with 70lbs

My goal on the deads was 21 but I was able to crank out a few extra....gonna pay for those tomorrow!!

[lostalmost23]

Thursday 6/25

Legs

Squats ATG 15, 12, 10, 8, 6
Rack Squats 5@495, 5@585, 1@675
Leg Curl 3x10
Leg Press 15@6 plates per side, 15@7 plates per side, 15@8 plates per side
Leg extension 3x12

Calves
Standing 15, 12, 10, 8, 6
Seated 3x15

Got 675 on the rack squat for 1, was really happy about that after failing last week.

[lostalmost23]

6/26

Arms
Preacher Curls 3x10
skull crushers 3x10
db curls/superset with overhead cable curls 3x8-10
db kickbacks/superset with cable kickbacks 3x10
cross body hammer curls 3x10
french press 3x10

The next 2 weeks will be workouts when I can. Taking the family on a summer vacation to Las Vegas, NV to visit family and to CA to take my little one to Disney, etc. Hope to get a few workouts...should be able to get a couple in Vegas.

[lostalmost23]

Tuesday 6/30

Back/traps/biceps

Deads-warm ups 135x10, 185x8, 225x5, work set 275x26, 345x5
shrugs 4x10
lat pulldown 4x8-10
low row 3x8-10

Biceps
preacher curls 3x10
straight bar 3x10

Grabbed a quick workout at a 24hr fitness in Vegas. Upped the deads by 2 reps.

[lostalmost23]

Monday 7/6

Arms

Straight bar curls 5x4-6 (6@125, 6@130, 5@135, 5@140, 4@145)
Close grip bench (smith) 5x4-6 (6@275, 6@295, 5@315, 4@315, 4@315)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

[lostalmost23]

Tuesday 7/7

Chest/Delts

Incline Db press 12@80, 10@85, 8@95, 4@105
Pec deck 3x12
Hammer Decline Chest press 3x8
Db flys 3x15
DB shoulder press 4 sets
Hammer side laterals 3x15
hammer rear laterals 3x15

[lostalmost23]

Wednesday 7/8

Back/traps

Deads-warm ups 135x10, 185x8, 225x5, work set 275x20, 355x3
shrugs 5x10
lat pulldown 4x8-10
hammer low row 3x8-10
hammer lat pulldown 3x8

[lostalmost23]

Thursday 7/9

Legs

Squats ATG 15, 12, 10, 8, 6
Stiff leg deads 3x10
Leg Press 15@7 plates per side, 15@8 plates per side, 15@9 plates per side
Leg extension 3x10

Calves
Seated 3x15

[lostalmost23]

7/10

Arms
Preacher Curls 3x10
skull crushers 3x10
db curls/superset with overhead cable curls 3x8-10
db kickbacks/superset with cable kickbacks 3x10
cross body hammer curls 3x10
french press 3x10

Got a full week in at a 24hr fitness while in Vegas. Ran into Carrot Top one day. It will be good to be home.

[lostalmost23]

Monday 7/13

Arms

Straight bar curls 5x4-6 (6@125, 6@130, 5@135, 4@140, 4@145)
Close grip bench (smith) 5x4-6 (6@275, 6@295, 5@315, 4@315, 4@315)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

[lostalmost23]

Tuesday 7/14

Chest/Delts

Flat Db press 12@85, 10@90, 8@95, 6@100
Pec deck 3x12
Hammer Chest press 3x8
Db flys 2x15
DB shoulder press 4 sets
side laterals 2x15
rear laterals 2x15
High pulls 2x10

[BillyUrias]

Welcome to the team. Just finished going through your thread and those are some nice lifts there man. Keep up the great work and with Scivation behind you you will reach your goals.

[lostalmost23]

Wednesday 7/15

Back/traps

Deads-warm ups 135x10, 185x8, 225x5, work set 275x23, 365x3
shrugs 5x10
BB rows 3x10
lat pulldown 4x8-10
pullovers 3x10
cable row 1x15

Slept terrible last night, so I was happy to get 23 on the deads.

[lostalmost23]

Thursday 7/16

Legs

Squats ATG 15, 12, 10, 8, 6
Stiff leg deads 3x10
Leg Press 15@7 plates per side, 15@8 plates per side, 15@8 plates per side
Leg extension 3x10

Calves
Seated 3x15

[lostalmost23]

7/17

Arms
Preacher Curls 3x10
skull crushers 3x10
db curls/superset with overhead cable curls 3x8-10
db kickbacks/superset with cable kickbacks 3x10
cross body hammer curls 3x10
french press 3x10

Full week back at home, bummer to be back at work but nice to be back to some intense workouts.

[lostalmost23]

Thanks for the comments, much appreciated.

Welcome to the team. Just finished going through your thread and those are some nice lifts there man. Keep up the great work and with Scivation behind you you will reach your goals.

[lostalmost23]

Monday 7/20

Arms

Straight bar curls 5x4-6 (6@105, 6@115, 6@125, 5@135, 4@145)
dip machine 5x4-6 (6@16, 6@17, 6@18, 6@19, 5@20+5lb plate)
Cable curls 2x10
pushdowns 2x10
reverse curls 2x10
reverse grip push downs 2x10

Great intensity today, arms are jello.