The Machine's ongoing Physique quest

[Jdot5]

3/8:
Headed to the gym and took a sample of MAN sports sour batch pump powder (loved how it was sour but not too sour). After arriving, I grabbed my jug full of ErgoAminos and it was warm up time. Afterwards i headed to the weights. Today was shoulders and triceps day. My shoulders felt super sore already even though I hadnt worked them directly in over a week (yesterday chest day had something to do with that as well as my body still fighting a cold). First up was seated db military press for 4x10,9,8,8 (60,65,65,65). Next was upright rows for 3x10,8,8 (80,90,90). Lat raises followed for 3x10,10,8 (25,25,30). BB front raises was next for 3x10,10,8 (50,50,60). Last for shoulders was reverse pec deck for 3x10,10,8 (130,130,140). Now was triceps time. First was close grip bench press for 4x10,8,8,5 (175,185,185,185). Next was tricep pushdowns with the angled bar for 3x10,10,8 (57.5,62.5,67.5). Last was overhead cable rope extensions for 3x10,9,8 (57.5,57.5,62.5). Afterwards I stretched before heading home and downing a shake with creatine.

3/9:
Rest day today, hopefully I can shake this cold one and for all but starting to see light at the end of the tunnel. Reffing floor ball tonight

[Jdot5]

broke a killer sweat....... while i was sleeping lol. Woke up this morning and knocked out 20 mins on the elliptical and broke a good sweat. Now time to get ready for back day later

[Jdot5]

broke a killer sweat....... while i was sleeping lol. Woke up this morning and knocked out 20 mins on the elliptical and broke a good sweat. Now time to get ready for back day later

[Jdot5]

3/10:
popped the top of a vpx Starblast bang and guzzled it on the way to the gym. Got there and grabbed my ErgoAmino tub and realized i down to the very last scoop :-(. I warmed up before heading to hit the weights. Today was back day. I first started with Lat pulldowns. I did 4x10,10,8,8 (130,130,135,135). Next was reverse grip bb rows for 4x10,10,8,8 (195,205,210,210). I felt a little soreness in the lower back but nothing major. DB rows was next for 4x10,10,9,8 (65,65,70,70). Low back extensions followed for 4x15 (unweighted, 25,35,45). I was pleased that i was able to get back to normal weight with these. Last was Straight arm pulldown for some FST sets. i did 7x15,15,15,15,12,12,12 (35,35,35,40,40,40,40). I then did some stretching and foam rolling before heading home and eating some soup and a protein shake.

3/11:
woke up with the intention of doing the treadmill but the core was a bit tired so i just did the elliptical for 20 mins. was able to break up a good sweat while doing it. The big test is tomorrow, I have legs then. I definitely will be doing squats tomorrow but unsure if I want to do deads as well (gonna see how my body feels afterwards)

[Jdot5]

Woke up and took a cup cup of oats, a banana and a scoop of whey protein. After 20 mins, it was time to head to the gym as a guzzled a bottle of C4. I then grabbed my jug that had my last bit of ErgoAminos before warming up. I then headed to the power rack to spark leg day. First up was suppose to be squats but during my first warm up set, my lower back was still a bit tender so I had to swap in some front squats which was more tolerable on my back. I did 4x8 (145,145,150,150). Next was still leg deadlifts for 4x8 (185,185,190,190). BB step ups followed for 3x10 (145,155,165). ISO-Kneeling leg curls was next for 3x10,10,8 (75,75,85). I then did a superset of leg extensions 3x10,10,8 (150,155,160) and lying leg curls 3x10,8,8 (105). Seated calves was next for 3x10,9,7 (160,165,170). Standing calves was last for 3x10,8,8 (195). I then stretched before heading home and downing a shake with some soup. Time to enjoy some college hoops finals today. ODU (my alma mater) and Kansas (my big name team) both play in their conference title games today.

[Jdot5]

3/13:
Spring season started for flag football yesterday. The game in which my team actually played won by two touchdowns so that was good. However, the core injury was prevelent. I felt it alot on my left lower oblique when i would reach to make flag pulls. I had to take myself out the game midway through the second half due to it. Because of this ill be taking this week off to rest up my core and hopefully some icing, heating pads, and stretching can heal it up. May dabble into a few yoga classes this week too

[Jdot5]

Still a little sore this morning so no cardio done. I did get a chance to do progress pics and checked my weight 196.0






Will do some yoga stretches tonight. Elliptical in the morning

[Jdot5]

woke up this morning and knocked out 20 mins on the elliptical. worked up a pretty solid sweat. Didnt have an issues with the core. will do some cat and cow yoga stretches tonight after work

[Jdot5]

Woke up at 555, turned the alarm off n went back to sleep. ending waking back up 5at 6, threw on some sweats then knocked out 20 mins on the elliptical. was able to work up a good sweat. Time to enjoy the start of March Madness today

[Jdot5]

Woke up and knocked out 20 mins on the treadmill. I did a 5 min warmup followed by 5 mins at 6.0, 5 mins at 6.5, 2.5 at 7.0, and 2.5 at 7.5. I broke a heavy sweat from this. Now time to watch some tourney games today. Kansas got the primetime game tonight. Looking for them to do some big things. Back to normal on Monday with the program I was on before travel week.

[Jdot5]

woke up and knocked out 20 mins on the elliptical. Drank some HES bcaa's during (tasted pretty good). After a week off from the weights to help my core fully recover from the back injury, its time to command some ish to grow. Tonight is back and biceps. Ready to get back to the grind

[Jdot5]

3/21:
Took a ABB preworkout and it was off to the gym. I warmed up before heading to the weights. Today was my first workout back since the week off to recover so i was eager to see how the body would respond for back and bis. First up was reverse grip bb rows. I did 4x12,11,10,9 (195,200,205,205). This exercise definitely tested the core out the most and there was slight discomfort. Next was lat pulldowns for 4x11,11,10,8 (120,125,125,125). I then did straight arm pulldowns for 3x12,12,10 (40,45,50). Upright rows followed for 3x11,10,10 (80). Reverse pec deck was next for 3x12,10,10 (130). I then did cable rows for 3x11,10,10 (100). Last for back for shrugs for 3x10,10,9 (225,225,235). Now was biceps time. First up was BB curls 4x12,10,8,7 (90). Next was db hammer curls for 4x12,11,11,8 (35,35,35,40). Last was hammerstrength preacher curls for 4x12,10,8,8 (60). I then stretched and did some foam rolling before heading home to down some protein, creatine and some white rice. overall it felt good to be back in the gym but hope my back heals up faster because its definitely holding me back.

3/22:
Woke up this morning to do some ab work. I did a circuit for 3 sets of 30: crunches, reverse crunches, and oblique crunches. Tonight I have chest, shoulders, and tris.

[NaturalPursuit]

Hows the progress coming along brother?

[Jdot5]

3/22:
Took some ABB preworkout and it was off to the gym. Grabbed my shaker filled with Fruit punch flavored Carbion by Allmax and it was time to warm up. Afterwards i headed to the weight area for chest, shoulders, and triceps. First up was Incline bench press since all the flat benches were occupied. I did 3x12,10,8 (165,170,170). A flat bench press opened up so i grabbed one quick to knock out bench. First set i got 205 for 10 reps but then things plummeted from there. Second set i did 205 but only got 7 reps. Third set i lowered the weight to 195 but only got 8 reps. Last set I had to lower the weight to 185 but only mustered 9 reps. Endurance levels definitely dropped due to not doing high reps for over 3 weeks. Next was seated db military press for 4x12, 10,10,9 (55). Standing lat raises was next for 3x12 (20,20,25). DB front raises was next for 3x12,12,10 (25,25,30). I then did dips for 4x12,10,10,8 (25). Pec deck followed for 3x10,10,8 (165,155,155). Now was time for triceps. FIrst was cable kickbacks for 4x12,12,10,10 (30,30,35,35). Next was overhead rope tricep ext for 4x12,9,11,8 (50,50,42.5,50). Last was angled bar pushodw, for 4x12,10,9,10 (65,65,65,60). I then stretched before heading home and downing some protein and creatine with a 1/2 cup of rice.

3/23:
Woke up this morning a knocked out 20 mins on the elliptical. didnt break much of a sweat but worked at a good pace. Active rest day today

[Jdot5]

Hows the progress coming along brother?

it was going good until i had a core injury 4 weeks ago that has set me back a bit. Now playing catchup in regards to get back to hitting high reps. thanks for checking in. how things been going with u?

[Jdot5]

No cardio or abs this morning. Making sure the body its nice and fresh for tonight's battle. Tonight is leg day. Im starting off with front squats before doing deadlifts. Should really test out the core with those two exercises off jump

[Jdot5]

3/24:
took 2 scoops of C4 and it was off to the gym. Grabbed my bottle filled with Key lime flavorer Carbion and then warmed up. Afterwards I headed to the power rack to get leg day started. First up was front squats. First set i did 135 for 12 reps. Second set i stayed at 135 and did 12 reps. Third set i did 140 for 10 reps. Last set i did 140 for 10 reps. Next was deadlifts. I was interested to see how the core would hold up. i went through my warm up sets before it was time to go live. I initially had 355 on the bar but after struggling with 3, I knew that was too much weight. I initially was going to rack the weights and do RDL instead but at the last moment decided to see if my core could hold up with 315 on the bar. First set i did 10 reps. Second and third set i stayed at 315 and hit 10 reps. Last set i put 320 on the bar and again hit 10. I know once my core gets 100% ill definitely be able to go back to higher weight. Next was Leg presses which i did for 4x12,11,10,10 (500,500,510,510). Glute ham bridges soon followed. This was an exercise i hadnt done in years but i needed another hamstring exercise to do plus it would help strengthen my core. I did 4x12,12,10,10 (135,135,145,145). I then did a superset of leg extensions 3x12,10,10 (150) and lying leg curls 3x12,10,10 (105). Now was time for calf work. First was seated calves for 3x12,11,10 (155). Last was standing calves for 3x12,12,10 (180,180,195). I then went home, after stretching, and down some creatine with protein and a half cup of rice. I then watched (and enjoyed) my Jayhawks downing Maryland and advancing to the elite 8.

3/25:
Even thought i went to bad after 1230 (had trouble falling asleep) I woke up pretty easily at 6 and knocked out 20 mins on the elliptical. Was able to break a really good sweat while on there. Tonight is boulder shoulders

[Jdot5]

Took some PMP by GAT and it was off to the gym. I grabbed my jug filled with aminos from HES and warmed up. Afterwards I headed to the power rack to spark Boulder shoulders. First up was BB military press. First set was 125 for 12 reps. Second set was 125 for 10 reps. Third set was 125 for 8 reps. Last set was 125 for 6 reps. Next was Arnold press for 4x10,10,10,9 (50). Next was reverse pec deck for 4x12,11,10,8 (130,130,140,140). BB front raises immediately followed for 4x12,12,10,8 (50,50,60,60). Next was smith machine upright row for 4x12,12,10,10 (110,110,115,115). Last was cable raises for 4x12,10,10,10 (20). I then stretched before heading home and doing a ab circuit for 3x30: crunches, lying knee raises, and oblique crunches. Now time to get ready for the compound killer tomorrow. Eager to see how my core responds to squats and power cleans.

[Jdot5]

Woke up and had a protein shake with a banana. 30 mins later I took some C4 and it was off to the gym. I warmed up before heading to the power rack. Today was full body day. To start it off, I did squats. After warmup time, it was time to go live. First set was 225 for 10 reps. Second and third set I did 225 for 10 reps. Last set I went up to 230 and wanted to hit 10 but had to wrap it up after 7 because form was getting faulty. Next was db bench. First two sets I did 75 for 12 reps. Last two sets I went up to 80 and got 9 reps. I then did power cleans. This really tested the core out. First set was 185 for 5 reps. Second set was 190 for 5 reps. Third set I did 195 for 5 reps. Last set I did 200 for 4 reps. Last was T-Bar rows for 4x12,10,10,8 (195,195,195,200). I then stretched and did some foam rolling before heading home and enjoyed a myofusion banana protein pancake and downed some creatine.

Now time to get ready for Kansas game later and I expect them to win and advance to the final four.

[Jdot5]

3/27:
Woke up this Easter morning (was sad from the Kansas game) and checked my weight. Clocked in at 192.4. Went down 4lbs so definitely need to up my carbs. Also took some progress pics:







Still gotta add some beef to my shoulders and also got to add some width to my lower lats as well before i get back on stage next year.

3/28:
No cardio this morning since my body was still a bit sore. Workout tonight depends on if I have to ref tonight or not. The weather report says rain which would cancel the games and therefore i would do back and biceps. If it does not rain, then I would be reffing and would have to wait til tomorrow to hit the gym. Got both sets of clothes packed either way. More to report later

[Jdot5]

3/28:
The weather ended up being a 65 degree sunny day and I worked kickball so no workout last night.

3/29:
Woke up this morning and knocked out 20 mins of cardio on the elliptical while sipping on some HES bcaas. Was able to work at a good pace but slightly broke a sweat. Tonight is going to be chest, shoulders, and triceps. Looking for improvement to my numbers from last week

[NaturalPursuit]

So given your progress pictures and being completely unbiased, are you considering adjusting your training to accommodate for the adaptations you need to make?

[Jdot5]

So given your progress pictures and being completely unbiased, are you considering adjusting your training to accommodate for the adaptations you need to make?

Yeah I have a couple of weeks left on my current regiment then ill be switching things up

[Jdot5]

3/29:
Took some R1 preworkout and was off to the gym. Got there, grabbed my shaker filled with X-Tend and it was warm up time. Afterwards I went to weight room to get chest, shoulders, and triceps day started. First up was bench press. First set i did 205 for 12 reps. Second set i did 205 for 9 reps. Third and fourth set i did 205 for 8 reps. I look to build upon this need week and hit 10+ reps for multiple sets next week, not just one. Next was incline bench for 3x10,8,8 (165). I then did db military press for 4x12,11,7,10 (55,55,60,55). DB lat raises followed for 4x12 (20,20,25,25). Next was db front raises for 4x12 (25,25,30,30). Pec deck was next for 3x12,10,8 (150,155,155). Rope Pushdowns immediately followed for 4x12,11,8,10 (55,55,60,55). I then did dips since the weighted belt finally was available. I did 4x10,10,9,8 (25). Overhead rope ext was next for 4x12,11,9,7 (42.5,42.5,50,50). Last was cable kickbacks for 4x12,11,10,10 (30,35,35,35). I then stretched before heading home and downing a protein shake with creatine and a cup of stuffing.

3/30:
Off day today (although I may hit some abs later) since I will be reffing wiffleball tonight.

[Jdot5]

Leg day on deck tonight. to prep for it it, I had me one of these, Frosted cinnamon roll flavored protein pancakes from Animal

Cant wait to see how I perform. Doing deadlifts first, then front squats. Ready to get back to normal weight. Also testing out Cutler's Preworkout called Legend so will be monitoring that as well

[NaturalPursuit]

Yeah I have a couple of weeks left on my current regiment then ill be switching things up

Why waste time though if you need progress in specific areas?

That cinnamon iced pancake looks TASTY!

[Jdot5]

Why waste time though if you need progress in specific areas?

That cinnamon iced pancake looks TASTY!

the program im on is change of pace from the typical body part split. Plus its really been testing me out and stretching my out my comfort zone. Im still able to hit shoulders twice still

[Jdot5]

3/31:
Took a full sample pack of Cutler's Legend preworkout and it was off to the gym. I warmed up and got loose before heading to the olympic platform. I did 3 warm up sets of deadlifts before it was time to go live. By the time I started my first set, I was already sweating heavily as well had a crucial burst of energy. First set I did 345 for 10 reps. Second set I stayed at 345 and did 8 reps. Third set i did 335 for 10 reps. Last set I did 335 for 8 reps. Next up was front squats. First set i did 135 for 12 reps. Second set I did 140 for 10 reps. Third set i did 140 for 10 reps. Last set i did 145 for 8 reps. Next was Leg press for 4x12,10,10,10 (510,510,510,520). Glute bridges was next for 4x12,12,12,10 (135,145,145,155). I then did a super set of lying leg curls 3x12,10,10 (105,105,110) and leg extensions 3x12,10,10 (150,150,155). After this my legs felt like linguini, but i still had to do calf work. First up was standing calf raises for 3x12,12,11 (180,180,195). Last was seated calves for 3x11,10,8 (155). I then stretched before heading home to eat a cup of stuffing while taking a protein shake n some creatine.

4/1:
Back day on deck tonight. Will squeeze in biceps with tomorrows workout

[Jdot5]

4/1:
Took a half scoop of pump HD and it was off to the gym. I warmed up before getting things started. Today was back day. First up was reverse grip BB rows. I did 3x10 (200). The reason I did 3 sets instead of 4 was because my lower back was super sore and exhausted due to deadlifts the previous workout. Next was Lat pulldowns for 4x12,11,8,10 (125,125,130,125). I then did straight arm pushdowns with a rope for 3x12,11,10 (40,45 45). Upright rows followed for 3x12,10,9 (80,80,90). Reverse pec deck was next for 3x12,10,9 (130,140,140). Cable rows was next for 3x12,11,10 (100,100,105). Last was BB shrugs for 3x12,10,10 (215,215,225). I then stretched before heading home and downing a protein shake with creatine before punishing some sesame chicken and white rice

[Jdot5]

Woke up this morning and downed a protein shake and a cup of oats. 30 mins later, I took two scoops of Superpump and it was off to the gym. I warmed up and noticed my lower back was still sore. By the time I got to the Weight room and did some air squats, I decided that back squats was out of the question so I don't re-injure my back again making the same mistake twice. I also knew doing heavy weights on power cleans wouldn't behoove me either, however clean and presses would work as a nice full body movement and wouldn't strain the core but would give it good work. First set was 115 for 12 reps. Second set was 120 for 12 reps. Third set was 125 for 10 reps. Last set was 125 for 10 reps. Now that I had the body amped up, it was time to do some biceps. First up was BB curls. I started with 90lbs for 12 reps. Second set I stayed at 90 and hit 12 reps. Third set I did 95 for 10 reps. Last set I did 95 for 9 reps. Next was db hammer curls for 4x12,12,10,9 (35,35,40,40). Last was hammer strength preacher curls for 4x12,11,10,7 (60,60,65,65). I then squeeze in some ab work. First was broomstick wish for 3x15 (70). Hanging knee raises was next for 3x15 (20). Decline crunches followed for 3x15 (30). Last was plank holds for 3x40 seconds. I then stretched before heading home and smashed a protein pancake. Now time for some much needed rest and recovery. If the weather holds, I'll be partaking in a flag football game tomorrow but it's been raining off and on the last two days so status of the game is up in the air.