sleestacks STFU & TRAIN log

[BaFtub]

STFU AND TRAIN!

"I don't care if I die, as long as they bury me in a Big Fu.cking Box"

That's the motto I follow.
Got some pain? Grind it out. Can't gain weight? Eat some f.ucking more. Progress stagnating? reassess diet or training. To stay in this game you must

OVERCOME

So here we go...

Overview

2008 was very productive in a way that I got more serious into PL'ing as opposed to BB'ing. In turn I packed on more size than expected, especially in the legs and back area. I ate literally everything, and blew up to at or around 175lbs @ 5'5''. As my bf% hit around 14-15 I decided to call my long winter/summer bulk quits. (Even though I dieted down in may 2008.)

Towards the end of August I changed my gameplan where I'd begin another dieting process. From august 26th-september 18th I dropped roughly 10-12lbs, all from water/fat combined, and maybe .5-1lbs of muscle. My stats went from 5'5'' 175 14-15% to 5'5'' 163-164 10%.

Goals

Maintain sub 12% BF

This has been the most difficult when bulking. I tend to hop into the mix of things way too quick and pack on alot of size, but an unnecessary amount of fat in the process. I will be counting calories this time around with fitday.com and managing my macros more efficiently to better my success. I aim for 2-3lbs monthly in bodyweight gain.

Nutrition

As stated previously, in the past I've eaten loads of calories, and in the process packed on alot of fat. I'll admit this has lead to my most success, but it isn't ideal to carry around alot of fat if not needed. When I get into the later weeks of bulk I plan on tossing down 4k+ calories..something that I never had problems of doing. I follow a pretty clean diet, but I'll have cheat meals here and there if I'm fiending. Somebody say taco bell?

Training

I've never had a set routine before besides the time I ran Smolov. And when I did, I had AMAZING progress. Other than that, Ive found that pre written bb'ing routines DONT work for me, and that my body responds MUCH more towards powerlifting. With this assessment, the routine that I'll be following will focus primarily upon a Powerlifting/Bodybuilding hybrid. Heavy Deads, Squats, and Benches will be incorporated.

Other Goals...

My other goals rely heavily upon me busting my ass in the kitchen and gym. Why'd I say kitchen first? Because it's what makes or breaks you. No food=no growth. 'Nuff said.

Previous best lifts: (all raw, no belts/straps)

Dead: 450
Squat: 385
Bench: 235 (paused)

I have alot in store for 2009:

-Deadlift: 520
-Squat: 455
-Bench: 315

Ready to rock n' roll? I sure as hell am.

[BaFtub]

Power day

Deadlifts

135x5
225x2
275x1
325x1
365x1

Lower back popped on an easy 405 warm up set. Pain was unbarable so I re racked all the weight. First time I've ever injured my lower back..

Smith Behind back Shrugs

135x10
225x6
315x6
315x6

Smith BB shrugs

225x10
315x6
315x6
315x6

Lower back was KILLING during the shrugs but I said fcuk it. Just turned my headphones up higher.

DB shrugs

70x15
85x10
100x12
100x10
100x8

Had no straps for these. Calluses like jeebus.

Pull ups

bwx10
bwx10
bwx10
bwx10

SUPERSETTED WITH:

Hyperextensions

4x10

Face pulls

35x15
42.5x12
50x12
57.5x10
57.5x10

Comments: Everything after the deadlifts were good.. Lower back is still in alotta pain but meh. Hyper extensions didnt hurt the lower back as much as I thought they would. Weight's fluctuating up and down from the previous no carb days. Weight was around 161 at the beginning of the workout. Fairly light but my vascularity has been insane ever since incorporating more carbs into my diet.

Rating - 9/10

[LargeWill]

First

Subbed

[smitsky]

Power day

Deadlifts

135x5
225x2
275x1
325x1
365x1

Lower back popped on an easy 405 warm up set. Pain was unbarable so I re racked all the weight. First time I've ever injured my lower back..

Smith Behind back Shrugs

135x10
225x6
315x6
315x6

Smith BB shrugs

225x10
315x6
315x6
315x6

Lower back was KILLING during the shrugs but I said fcuk it. Just turned my headphones up higher.

DB shrugs

70x15
85x10
100x12
100x10
100x8

Had no straps for these. Calluses like jeebus.

Pull ups

bwx10
bwx10
bwx10
bwx10

SUPERSETTED WITH:

Hyperextensions

4x10

Face pulls

35x15
42.5x12
50x12
57.5x10
57.5x10

Comments: Everything after the deadlifts were good.. Lower back is still in alotta pain but meh. Hyper extensions didnt hurt the lower back as much as I thought they would. Weight's fluctuating up and down from the previous no carb days. Weight was around 161 at the beginning of the workout. Fairly light but my vascularity has been insane ever since incorporating more carbs into my diet.

Rating - 9/10

Good work!

That's a lot of volume.

If you need to, go on a high dose Ibuprofen regimen to reduce the inflamation. I've got back problems, and that helps a lot.

[no_one089]

In, as always

[BaFtub]

In, as always

Nice to see ya sticking with me Promise I got ALOT in store.

Good work!

That's a lot of volume.

If you need to, go on a high dose Ibuprofen regimen to reduce the inflamation. I've got back problems, and that helps a lot.

Would've been more if not for the back blues. How much would you recommend? I've currently been taking these generic Pain reliever pills that are 500mg per tablet. The active ingredient is Acetaminophen. Thanks!

First

Subbed

Thanks Will. Means alot to me. Stick around if ya can :P

[Lehner]

Why the hell not.

Semi-subbed.

[BaFtub]

Why the hell not.

Semi-subbed.

Ello thar. Thanks for stopping by :P.

[smitsky]

...
Would've been more if not for the back blues. How much would you recommend? I've currently been taking these generic Pain reliever pills that are 500mg per tablet. The active ingredient is Acetaminophen. Thanks!
...

My recommendation:

1.) Stop taking Acetaminophen. An "overdose" can cause Liver failure (God forbid).
2.) I take 2000 mg / day. I take 3 doses (it should be taken in 3 doses). The first dose in the morning I take 600 mg (3 200 mg tablets). In the afternoon I take 600 mg. At night before I sleep I take 800 mg. (600+600+800=2000)
3.) My training partner is college professor who has 15 years Powerlifting experience and knows some Physical Therapy. He said that his doctor put him on this regimen. This is an anti-inflamitory regimen. He told me to watch for signs that my Kidneys didn't like it (bloody urine or pain in Kidney area). I never had this problem.
4.) Take a look at this article. The maximum dosage that can be safely taken a day is 3200 mg.
5.) The prescription dosage of Ibuprofen is given with Motrin 800 (800 mg 3x / day; 800 X 3 = 2400)

Any questions, let me know.

http://www.drugs.com/ibuprofen.html

[LessThanLuke]

Oh hai. Subbed.

[Diana Meeque]

damnit wtf i wanted to be first. re-make this log

[BaFtub]

damnit wtf i wanted to be first. re-make this log

You love me anyways sleestack<3

Oh hai. Subbed.

Thanks Luke. Any pl tips/advice would be greatly appreciated!

My recommendation:

1.) Stop taking Acetaminophen. An "overdose" can cause Liver failure (God forbid).
2.) I take 2000 mg / day. I take 3 doses (it should be taken in 3 doses). The first dose in the morning I take 600 mg (3 200 mg tablets). In the afternoon I take 600 mg. At night before I sleep I take 800 mg. (600+600+800=2000)
3.) My training partner is college professor who has 15 years Powerlifting experience and knows some Physical Therapy. He said that his doctor put him on this regimen. This is an anti-inflamitory regimen. He told me to watch for signs that my Kidneys didn't like it (bloody urine or pain in Kidney area). I never had this problem.
4.) Take a look at this article. The maximum dosage that can be safely taken a day is 3200 mg.
5.) The prescription dosage of Ibuprofen is given with Motrin 800 (800 mg 3x / day; 800 X 3 = 2400)

Any questions, let me know.

http://www.drugs.com/ibuprofen.html

Great info provided sir. Ill take a look into the article and surely try to get my ass down to a store to get some Ibuprofen. I probably should inform my dad about the acetaminophen..

-

Sleeping wasn't too difficult, but waking up was. Any movement resulted in a stinging pain in the right side of my lower back. Was a beyotch trying to get up but I did lol. I mustve face planted into my pillow a few times before rising.

[Diana Meeque]

wats a sleestack

[BaFtub]

wats a sleestack

oh u knowz. trust me u protein takin un natty sob.

[smitsky]

...
Great info provided sir. Ill take a look into the article and surely try to get my ass down to a store to get some Ibuprofen. I probably should inform my dad about the acetaminophen..
...

Thanks.

The article was provided to assure you that up to (not exceeding!) 3200 mg can be safely taken / day. I wouldn't try anything over 2400 mg personally, and opt for 2000 / day to make sure things are cool.

I am currently taking 600 mg pre-workout 2x / wk on bench day, as my shoulder is quite painful.

I would only take 2000 mg / day for as long as I was in trouble. I would hate to take it more than let's say, a week. I get off it (2000 mg / day) as soon as possible.

A recommended dosage (label instructions) of Acetaminophen should be fine. Trouble only occurs when people overdose.

[FATHER FLEX]

So how you feeling today?

[BaFtub]

So how you feeling today?

I normally dont talk about or complain when I have doms/soreness, but I'll admit the right side of my lower back is killing haha. I just took a cold shower, icing it with the coldest water, and it helped a little but it still stings whenever I move/sit. Sitting's the hardest part because any type of weight shifted to my right side causes an instant stinging sensation. Nothing I won't overcome though

Have to walk around today and try to find another job..Only have $45 in my pocket and with an upcoming gym membership due, I'll probably have to cancel it and put my money towards food/bus pass. (Which IMO is more important at the moment.)

Thanks.

The article was provided to assure you that up to (not exceeding!) 3200 mg can be safely taken / day. I wouldn't try anything over 2400 mg personally, and opt for 2000 / day to make sure things are cool.

I am currently taking 600 mg pre-workout 2x / wk on bench day, as my shoulder is quite painful.

I would only take 2000 mg / day for as long as I was in trouble. I would hate to take it more than let's say, a week. I get off it (2000 mg / day) as soon as possible.

A recommended dosage (label instructions) of Acetaminophen should be fine. Trouble only occurs when people overdose.

Hmm interesting. I've never taken anything that relieves pain pre-workout or even post. I've always just grinded it out and dealt with the soreness. Maybe this'll offer better recovery/growth in the future.

And on the Acetaminophen issue - I really don't notice the effects of it. I feel as if it does nothing to help with the soreness/recovery..

[FATHER FLEX]

Got away with one it looks like be careful next time. Ya never want to go to close to failure on big pulls.

[BaFtub]

Got away with one it looks like be careful next time. Ya never want to go to close to failure on big pulls.

The funny thing is, I wasnt going anywhere near failure that I havent done before. It was an easy 405 warm up set. Maybe I didnt warm up properly. Since dieting down Ive lost alot of weight so in turn my lifts are suppost to follow suit, right?

I also think my CNS took a beating. I accidentally forgot I lifted Mon, Tue, Wed, Thur, Fri, and then Sat is when it happened. -Slaps head-

I bought the ibuprofen. Each tablet is 200mg, Im trying to remember when I took the other pain reliever because I dont want them to have bad effects.

[no_one089]

The funny thing is, I wasnt going anywhere near failure that I havent done before. It was an easy 405 warm up set. Maybe I didnt warm up properly. Since dieting down Ive lost alot of weight so in turn my lifts are suppost to follow suit, right?

I also think my CNS took a beating. I accidentally forgot I lifted Mon, Tue, Wed, Thur, Fri, and then Sat is when it happened. -Slaps head-

I bought the ibuprofen. Each tablet is 200mg, Im trying to remember when I took the other pain reliever because I dont want them to have bad effects.

Get some CL Orange Triad, 270 tablets for around 30 bucks. You get joint support, immune system and digestive system helpers in there. Cant wait to get mine Tuesday!

[BaFtub]

Here's a relaxed back picture I just took. Looks like ass due to the lighting lol.



Cant really notice much of a difference..so no crooked back..no slipped disk ya think? Just pulled something probably.

[BaFtub]

Get some CL Orange Triad, 270 tablets for around 30 bucks. You get joint support, immune system and digestive system helpers in there. Cant wait to get mine Tuesday!

Sounds like a pretty good deal but Ill have to wait till my income becomes better. Imma stick with the ibuprofen for now :P

Damn Jets dont play till tomorrow night! fooey.

[smitsky]

Again, I only go on an anti-inflamitory regimen (2000 mg / day) when I'm trying to bring down some serious inflamation. Were only talking about 2 or 3 times a year. I only use it when I'm in trouble. I wouldn't use it for ordinary recovery.

I take 600 mg pre-workout for my shoulder which is pretty *ucked up.

I never take it post-workout.

Why don't you wait 'till tomorrow to go on the regimen?

[.Goku.]

Here's a relaxed back picture I just took. Looks like ass due to the lighting lol.



Cant really notice much of a difference..so no crooked back..no slipped disk ya think? Just pulled something probably.

your upper back is jacked

[BaFtub]

your upper back is jacked

Thanks. The angle is crappy, makes my lower back look like poo.

Again, I only go on an anti-inflamitory regimen (2000 mg / day) when I'm trying to bring down some serious inflamation. Were only talking about 2 or 3 times a year. I only use it when I'm in trouble. I wouldn't use it for ordinary recovery.

I take 600 mg pre-workout for my shoulder which is pretty *ucked up.

I never take it post-workout.

Why don't you wait 'till tomorrow to go on the regimen?

Well I took 600mg around 6 hours ago, maybe Ill wait it out and start it up tomorrow morning. Or should I just finish it off with another 600mg tonight?

And I agree on the regimen. This is the first time Ive ever done something like this, and never plan to considering I can deal with the pain/soreness accompanied by heavy overloads of lifts.

[smitsky]

...
Well I took 600mg around 6 hours ago, maybe Ill wait it out and start it up tomorrow morning. Or should I just finish it off with another 600mg tonight?
...

How much Acetominifen did you take today?

[BaFtub]

How much Acetominifen did you take today?

Only two pills which were 500mg each, so a total of 1000mg. This was at around 11am.

Then at 5-6pm I took 600mg of ibuprofen.

(I read up on both, it said you could take each without any negative side effects.)

[smitsky]

Only two pills which were 500mg each, so a total of 1000mg. This was at around 11am.

Then at 5-6pm I took 600mg of ibuprofen.

(I read up on both, it said you could take each without any negative side effects.)

Taking 600 mg Ibuprofen pre-bed should be fine.

Hopefully the inflamation will subside in the next few days, and you will be able to end the regimen.

[no_one089]

Check my journal brah

[BaFtub]

Taking 600 mg Ibuprofen pre-bed should be fine.

Hopefully the inflamation will subside in the next few days, and you will be able to end the regimen.

Got'cha.


So when I wake up at 6:30am, take another 600 mg? And follow it tomorrow, and if its subsided, end it?

Thanks man. Real big help!