Phozo's Cocktail and Cigar-fueled Bulking Log

[PBateman2]

^^This guy know hows to REALLY TRAIN. Yes sir. Well done.

"Frightening gym staff" - priceless

[SideSteal]

I smell like goat, I can't take my shirt off because my triceps are too stiff, and I frightened the gym staff again

^ Possible sig. Good stuff.

[phozosado]

^^This guy know hows to REALLY TRAIN. Yes sir. Well done.

"Frightening gym staff" - priceless

Many thanks, sir. Your intensity is contagious. Not enough of it around the gym in my opinion.

^ Possible sig. Good stuff.

Best thing is, it's all true.


FOOD

Breakfast:
Bacon and Eggs
Turkey Sausage
Blueberry Waffles
Coffee

Lunch:
Went to some crappy snobby restraunt in Midtown. Sounds great, but it sucked.
Fried Chicken
Macaroni and Cheese
Coconut Cake
Coffee

Dinner:
Gas station packaged tuna sandwich. (yup)
Strawberry Pop Tarts
Protein Shake

Snack:
B&J Cookies and Milk (we have a winner...that and red velvet cake FTW)
Liverwurst sandwich with mustard and onion (This is one of my all-time favorite things to eat at night.....I'm probably alone here.)

Calories: 3369
Fat 144
Carb: 291
Pro: 216

[lorinelise]

Hell of a workout!! Props to you for lifting late at night, I suck at that....lol @ frightening the gym staff

Snack:
B&J Cookies and Milk (we have a winner...that and red velvet cake FTW)
Liverwurst sandwich with mustard and onion (This is one of my all-time favorite things to eat at night.....I'm probably alone here.)[/b]

I tried Cookies & Milk last weekend, loved it! And I won't knock your Liverwurst sandwich until I try it, buuuuut you may still be alone in that preference even after I do

[lovingit]

Awesome workout, Phoz!

It seems like every time I go to a trendy little restaurant intown, it always sucks and is overpriced. Except the Vortex. Love their burgers!

[phozosado]

Awesome workout, Phoz!

It seems like every time I go to a trendy little restaurant intown, it always sucks and is overpriced. Except the Vortex. Love their burgers!

THanks! Oh yeah, Vortex is fantastic. Decatur has a truckload of great places to eat as well. My favorite place in Midtown/Buckhead is Holeman and Finch Public House. It's a farm-to-table place. Very popular with the chefs. Gordon Ramsay was in town shooting Kitchen NIghtmares at some restaurant near LIttle 5 and he stopped to eat at Holeman and Finch. GREAT burgers late night. Amazing cocktails.

[AWD_TURBO]

I can't wait to add pop tarts back into my diet for my bulk. I miss them

[phozosado]

I can't wait to add pop tarts back into my diet for my bulk. I miss them

Not exactly pop tarts, but lunch today was real nice. Haggis and poached eggs on toast. Hmmmmmmmm.

[phozosado]

Today was an off day. Got some more rings finished and spec'd out some new client work. Celebrated with MARTINIS.

People screw up martinis usually. If you've ever had one in a restaurant, odds are it was your last because most places don't know how to make them. Funny, because it has so few ingredients. All you need is:



That's it. Yeah, that's gin. Not vodka. The original martini was made with gin. Purists would say that anything else is just a cocktail. Vodka martini? Don't think so, pal....vodka cocktail.

I'm not so elitist. I will say, though, that if you don't like gin martinis, it's only because I haven't made you one. I turn people all the time. They say they don't dig martinis. I show up with my little black case. I make martinis. They change their minds.

People put too much vermouth or not enough. They use the wrong kind of gin (Bombay Saphire will make you vomit when mixed with olives. Not bad in a gin and tonic or Tom Collins, though.)

Sometimes transcendence is found in simplicity. The martini is the perfect example of this.



Food today was:



Breakfast:
Pork, goat cheese, and onion omelet.
Blueberry Waffles.
Bacon.
Coffee.

Lunch:
Haggis
Eggs
Toast

Dinner:
Protein Shake
Ben and Jerry's Milk and Cookies
Martini
Chicken and rice

Cals: 3320
Fat: 161(it's the haggis' fault.)
Carb: 191
Pro: 205


Kind of a rough day. Feel slightly depressed. Not sure if it's bulking related or if anyone else has had this experience when upping carbs or cals. Wife took some shots of me drinking the martini and bitching about work. Martini cheered me up a bit.




Tomorrow is hypertrophy back. That'll set me right and put the scare on those weights. WAR. I'm coming.

[PBateman2]

Kill that back tomorrow, man!!! Murder.

[lovingit]

Nice! I actually like vodka martinis. Gin makes me cry...I have no idea why.

As for depressed/moody when bulking - yep! I actually talked a little bit about it in Psycho's log. I felt angry for a while, then depressed. Could just be coincidental (I mean, it's pretty understandable considering my personal life right now), but I do wonder if other people experience the same thing.

What's that video game you got there?

Oh, and I have never tried Holeman and Finch. I will have to check it out!

[phozosado]

Kill that back tomorrow, man!!! Murder.

Back's been put on notice. Actually lifting to the original Conan soundtrack. Usually reserved for power/strength days, but every time you post here, I feel like I"ve got to step it up. Iron sharpens iron.

Nice! I actually like vodka martinis. Gin makes me cry...I have no idea why.

As for depressed/moody when bulking - yep! I actually talked a little bit about it in Psycho's log. I felt angry for a while, then depressed. Could just be coincidental (I mean, it's pretty understandable considering my personal life right now), but I do wonder if other people experience the same thing.

What's that video game you got there?

Oh, and I have never tried Holeman and Finch. I will have to check it out!

It's funny how certain drinks affect people like that. Scotch makes me sad (in a sorta-fun Irish kind of way). Makes me want to put on a Bergman film, listen to the Clancy Brothers, and smoke my long-stem Peterson.

A lot of the bulking logs tend to mention touchiness, mood swings, crankiness, depression. Seems to be on the OFF days. I really am a firm believer in "that which does not kill us, make's us stronger."

That dere arcade cabinet is a custom multicade. Proud to say I was something of an arcade rat in the 80s/early 90s. I've got 400 arcade games on that bad boy. My favorites are Donkey Kong, Dig Dug, Crystal Castles, and good old Pacman. I'll have friends over and we'll do cocktails, appetizers, and Galaga.

[lovingit]

That dere arcade cabinet is a custom multicade. Proud to say I was something of an arcade rat in the 80s/early 90s. I've got 400 arcade games on that bad boy. My favorites are Donkey Kong, Dig Dug, Crystal Castles, and good old Pacman. I'll have friends over and we'll do cocktails, appetizers, and Galaga.

Nice!! I need one of those!!!

[PBateman2]

back's been put on notice. Actually lifting to the original conan soundtrack. Usually reserved for power/strength days, but every time you post here, i feel like i"ve got to step it up. Iron sharpens iron.


.

Hells Yeaaaah! No. Mercy. Eva.

[phozosado]

Hell of a workout!! Props to you for lifting late at night, I suck at that....lol @ frightening the gym staff
I tried Cookies & Milk last weekend, loved it! And I won't knock your Liverwurst sandwich until I try it, buuuuut you may still be alone in that preference even after I do

Disclaimer: I don't eat liverwurst WITH the B&J.

Nice!! I need one of those!!!

The thing is huge. I just prefer those games to the new stuff.

---

Friday (overdue)

Friday was hypertrophy back day with a little bicep work.

Pullups (BW)
20
16
14
Killed it. Supposed to do as few sets as possible to hit 50. I think it's getting a little too easy. Upping the number to 60.

One Arm Bent over DB Rows
Used the gym by my office - only goes up to 100 lbs.
100 x 12
100 x 12
100 x 12
Should have gone much heavier. Couldn't. Nest time I'm stuck with the 100s I'm going to do 3 x 15.

Stiff-legged BB Cleans
(I do this for shoulders, not legs. A little pop with the legs is okay, but ultimately I try to do all of the work with my upper body.)
145 x 10
145 x 10
145 x 8 (DAMN! Next time, sucka.)

Upright DB Row
50 x 12
50 x 12
55 x 10

Close-grip pullups (BW)
3 x 14

Standing DB Curls
40 x 10
40 x 8
35 x 10

Cable EZ curls
(Weight stack isn't labeled. Have no idea.)
3 x 12

Inverse grip cable EZ curls
3x12.


Food -

Breakfast
Pork and Goat cheese Omelet
Coffee

Lunch -
Pizza and a donut.
Protein Shake.

Dinner
Checkers (Bllaaaaaagh!) I was in an airport. What can i say?)

Went to New York on a hot, sweaty flight. Arrived at 1am and made my way right to Manhattan to a place called the Flat Iron. Drank 2 Old Fashions, 2 gin Martinis, and a shot of bourbon. HMMMMMMMM.

Cals: 3600
Fat 157
Carb 192
Pro 170
Empty cals from booze: Priceless.

[lorinelise]

Empty cals from booze: Priceless.

[phozosado]

That's me.

Landed in ATL at 11am yesterday and went right to the gym from the airport.

Heavy Chest day. EASY work. Getting stronger. Going up soon. Weight is 188.2 now. A little dehydrated, I think.

Flat BB Bench:
255 x 8
275 x 6
295 x 4
315 x 2

Standing Overhead Press
145 x 8
145 x 8
155 x 8

Close Grip Bench (Smith)
225 x 8
235 x 8
245 x 8

BB Shrugs (Smith)
255 x 20
275 x 20
295 x 20

BW Dips
20
16
12


Because most of the day was traveling, I didn't count food. Back on the regimented eating schedule this week. Today is legs. Coming off of the chest day (which I think is the easiest of the week,) I feel fresh. Not caught up on my sleep yet, but that's not going to matter when I'm under the bar with Iggy Pop in my ear today.

[AWD_TURBO]

Strong workout is Strong man!

[phozosado]

Strong workout is Strong man!

Thanks. Didn't do the Incline Bench this time. I'll save that for Friday. I wanted to get my SOHP up first. I'm close to a PR on that. It's hard to walk away from a S/P workout after only 4 serious exercises, but I have to keep telling myself that I'm trying to stimulate, not annihilate.

[AWD_TURBO]

haha I hear ya. I got a new PR on my incline DB press yesterday even though I wanted to do flat DB press again to see if I could do set a new PR in that...

[NCepeeist]

Solid work mate. Prolly going to switch up my splits a bit as im starting to slow gains on a few lifts (bp mostly) and ironically think I am going to give mma a try.

[phozosado]

haha I hear ya. I got a new PR on my incline DB press yesterday even though I wanted to do flat DB press again to see if I could do set a new PR in that...

Incline PRs are hard as sh*t to set. Great job.

Solid work mate. Prolly going to switch up my splits a bit as im starting to slow gains on a few lifts (bp mostly) and ironically think I am going to give mma a try.

MMA is great...but start with a core skill like Brazilian JJ or boxing. I think guys who dive right into "MMA" end up missing a lot of the basics. If you start with BJJ, it'll kick your ass to the point where you can slide right into MMA training after a year or two.

---

LEG DAY

And I attacked it with as much ferocity as I could muster.

BB Squat (DEEP, boy)
145 warmup
225 x 8
275 x 6
295 x 3 (Damn. Totally pussed out on these...I was a bit shakey at the bottom of the squat here. Thought I was going to take some plates off and finish with another set at 225. Instead, I took my f*ckin' shoes off, got pissed, and got back under that bar.)
295 x 5 (F$CK YEAH!) PR, baby! For most of you, 295 for 5 isn't anything to be impressed with. But I've never squatted that much with perfect form while under 190 lbs.

Romanian DL
225 x 8
245 x 8
265 x 8
(These were easy. Grip gave out before my back did. Not using straps on these, though. I use it for grip strength too.)

Leg Press
630 x 8
720 x 8
810 x 6 (used my hands to spot 7 and 8)

Calves
Hams
Quads


All in all, I was real happy with this.

[psychodiver9]

Way to push through the squats!

[phozosado]

Way to push through the squats!

Gotta break 300 for 5, now.

Food Eatery

Cals: 3273
Fat 190
Carbs 183
Pro 200

-

Breakfast
Egg and goat cheese omelet with onions.
Wheat toast with almond butter
sweet potato fries
coffee

Lunch
Wendy's double stack
Wendy's Bacon cheeseburger
Protein Shake

Dinner
Sirloin Steak, extra, extra rare
Brussels Sprouts
B&J Milk and Cookies

Snack
Salmon Patty (costco)


Not a bad day. Not depressed anymore. Had a great time in New York. Great leg workout. Feel violent and strong.

Tomorrow is back day. not heavy, not light. Somewhere in the middle. Going to crush some BB rows and pullups.

Overall mood is:



with a little


mixed in.

[phozosado]

An open letter to my back:

Goodnight Back. Tomorrow you and I will wake up and drive to the gym. We will walk into the gym, Back, and the other lifters will flatten themselves against the wall and a large path will be created before our shoeless feet as we walk over to the squat rack. They will see the look in our eyes and know that if they don't step aside, they too may be lifted or eaten. We will load the bar with weight and everyone will think we're doing legs. Then, we will snatch the weight off of the rack, bend down to parallel, and row the weight mercilessly until it cries to be let go. And we will only grip it harder and row it higher until our hands cleave scars into the iron bar. The lights will dim and the gym staff will bleed out of every orifice and run screaming. And we will laugh at them because you and I know, Back, that Wednesday isn't even our heavy day. It is only the beginning.

Then we'll go to dunkin donuts and get strawberry frosted with coffee. Profit.

yours truly,

Phozzy Bear

[PBateman2]

An open letter to my back:

Goodnight Back. Tomorrow you and I will wake up and drive to the gym. We will walk into the gym, Back, and the other lifters will flatten themselves against the wall and a large path will be created before our shoeless feet as we walk over to the squat rack. They will see the look in our eyes and know that if they don't step aside, they too may be lifted or eaten. We will load the bar with weight and everyone will think we're doing legs. Then, we will snatch the weight off of the rack, bend down to parallel, and row the weight mercilessly until it cries to be let go. And we will only grip it harder and row it higher until our hands cleave scars into the iron bar. The lights will dim and the gym staff will bleed out of every orifice and run screaming. And we will laugh at them because you and I know, Back, that Wednesday isn't even our heavy day. It is only the beginning.

Then we'll go to dunkin donuts and get strawberry frosted with coffee. Profit.

yours truly,

Phozzy Bear

AWESOME. Real shyt.

BTK...BLEEEEED....FOR LIFE.

[AWD_TURBO]

Awesome choice of B&J man!

Love the letter to your back haha

[psychodiver9]

So much win in that letter

[MarkVI]

IN for this bro. You're killing it day in day out - eating like a champ too. I've only ever had 2 cigars, both were these big badass cubans that I got in Costa Rica and accidentally smuggled them home lol.


In for back rapeage

[phozosado]

AWESOME. Real shyt.

BTK...BLEEEEED....FOR LIFE.

Hope I done ya proud:

MEDIUM BACK DAY

Bent over BB rows
255 x 12
275 x 10
295 x 8
315 x 6

pullups (widegrip dead hang)
16 @ bodyweight
12 @ 45lbs weighted vest
10 @ 45lbs weighted vest

pullups (narrow grip)
12 @ 45 lbs vest
12 @ 45 lbs vest
12 @ 45 lbs vest (Form was a little shakey on the last two reps of this one.)

BB upright rows
120 x 16
130 x 14
135 x 12 (too light. Going up next time. You're on notice, suckers.)

Standing DB lateral raises
40 x 12
45 x 10
45 x 10

and now the pathetic curl session

Standing DB alternating curls
40 x 12
40 x 12
40 x 12 HEY! Better than last week. Not a PR, but I have a feeling I've got one coming.

Preacher curls
75 x 12
75 x 12
(My arms are totally spent by this point. I just did these to say "F YOU" to the small part of my mind that thinks curls are pointless. I will grow these biceps. Come at me.)

Finished with heavy, heavy ab work.

Left the gym feeling like an animal. A chevy truck was parked in my way as I exited the door and I walked through it like a giant paper bag. Think I killed the driver.....

Awesome choice of B&J man!

Love the letter to your back haha

I hope it writes me back. I'm expecting big things this coming Monday when we go HEAVY back.

So much win in that letter

Thanks pal. I think I'll instant message my triceps for Friday.

IN for this bro. You're killing it day in day out - eating like a champ too. I've only ever had 2 cigars, both were these big badass cubans that I got in Costa Rica and accidentally smuggled them home lol.


In for back rapeage

LOVE to have you on board. I can't let you have all the fun, what with your MONSTER deadlift and your super-human rows and pushes. Reading your log motivates me to seek out iron and lift it up.

I'm afraid to smuggle cubans. I have horrible luck with things like that. I know I'd get busted.