***ocmfII's various log***

[MMS]

i really enjoyed my gains because since the end of my competition ive maintained my weight but built atleast 2-3lbs of muscle, and at my stage thats great

my PRs are all up to where they were when i was fat so its safe to say ive regained all the muscle lost on my cut. Im just worried that leg hypertrophy day is gonna murder me in the long run

my office is on top of a hill on campus and i regularly tote 3x50+ lbs of lab waste(glassware etc) too and from labs to hazmat

my legs just cant take it, but i hate the idea of cutting work out of a routine so finely made

 

[-G$-]

i really enjoyed my gains because since the end of my competition ive maintained my weight but built atleast 2-3lbs of muscle, and at my stage thats great

my PRs are all up to where they were when i was fat so its safe to say ive regained all the muscle lost on my cut. Im just worried that leg hypertrophy day is gonna murder me in the long run

my office is on top of a hill on campus and i regularly tote 3x50+ lbs of lab waste(glassware etc) too and from labs to hazmat

my legs just cant take it, but i hate the idea of cutting work out of a routine so finely made

i think the volume (huge lifts x 5 days a week) is just as mentally taxing as it is physically draining. sometimes i have those inner monologue negotiations about going w myself, and i get there and start warming up, and before i know it i'm half way thru and having a great day. a lot of the time it's just that mental hurdle of getting started.

 

[MMS]

im at a point now from lifting for so many months straight that the pain isnt terrible, but im like the tin man creaking around

right now after i finish this routine(madcow 5x5 until squatting 285) im gonna take a second look at PHAT and really put in work

but i gotta adjust the assistance/auxiliary work, i might seriously look into pre-workouts even tho Ive largely felt they were a waste. I might need it

 

[-G$-]

very funny you should mention that. i was literally just gonna ask you if you think a PreWO supp would suit both of our fatigues. any specific ones you've been considering?

 

[MMS]

very funny you should mention that. i was literally just gonna ask you if you think a PreWO supp would suit both of our fatigues. any specific ones you've been considering?

see im of the opinion that 99% of preWO is gonna be caffeine

ive already got creatine set aside, so at this point its whatever is cheap has caffeine and isnt gonna adversely raise my heart rate (i smoke cigs, dont need an early death)

so what i think ill do until i get better info is:

creatine(check)
bcaa(gotta cop, maybe that Recoup shyt diggy put me on, looks cheap)
generic caffeine

bronkaid/primatene is almost completely phased out so the ec stack era is coming to an end here

 

[-G$-]

i'm on week 4ish of the first ec stack. i think overall it helped curb my appetite slightly (if anything). but that charged up speedy feeling i had in the beginning, which definitely got my ass up and ready for gym, has been long gone. i think that's the problem w a lot of pre WO supps. your body eventually adjusts and they don't have that intended effect any more.

 

[-G$-]

Monday 5pm: Upper Body Power Day/Abs
Weighted pull ups: bw+45# 3x6
Off the rack db rows (per side): 105#dbx3x6
Tbar rows: +135# 3x6
Flat db bench: 100#dbsx7, 105#dbsx6, 110#dbsx5
Weighted dips: bw+60#x3x8
Proper military press (1st time): bar warmup x8, 95x7, 115x6, 135x5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

Modified 8 min ab routine

my fav location of my gym only has dbs that go up to 110, i'm gonna need to start hitting heavier weight on power days so i'm either gonna have to stick to bb bench or go to another location.

tried proper military press last night for the first time, @ me not trying this sooner. felt great. from now on that's all i'm doing on power days. will prob take the weight up a bit, as well.

 

[-G$-]

Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1.5 (almost got a second rep )
Stiff legged deadlifts: 245x2x6
Leg extensions: 220x3x8
Lying leg curls: 185x3x8
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

 

[-G$-]

Wednesday 545pm: Cardio/Abs

incline walk on treadmill, 45 mins, 4.0 mph, 15.0 incline

modified 8 min ab routine

 

[-G$-]

Friday 1230pm: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 225x6x5
Romanian deadlifts: 225x3x8
Leg extensions: 190x3x12
Lying leg curls: 165x3x12
Donkey calf raises: 340x3x8
Standing calf raises: 170x3x8


i took last night off because my back was all sore and tight. not feeling too much better today so i cut hack squats and leg press out of my usual routine.

and this fukking hangover is

 

[-G$-]

Saturday 930am: Chest and Arms Hypertrophy Day/Abs
Flat bb press: 135x8 warmup, 225x6x5
Incline bb press: 185x 8, 7, 7
Decline bb press: 185x 10, 9, 8
Machine flies: 190x3x10
Standing cambered bar curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 9, 8, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 10, 9
Cable kickbacks: 15x3x12 (per side)

abs wheel work



Sunday: minor cardio

walked 18 holes

 

[((ReFleXioN)) EteRNaL]

gonna start this routine later today. lookin forward to it

 

[((ReFleXioN)) EteRNaL]

are you doing pullups on power days overhand or underhand?

 

[-G$-]

are you doing pullups on power days overhand or underhand?

my power days i almost always do overhand wide grip. on hypertrophy days i alternate grips.

 

[-G$-]

Monday 5pm: Upper Body Power Day/Abs
Weighted pull ups: bw+45# 3x6
Off the rack db rows (per side): 110#dbx3x6 (went up 5# on these)
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1 (tried 315 for the first time, spotter helped me tiny bit but i really moved the weight by myself )
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x3x5
Standing cambered bar curls: 95x3x8
Skull crushers: 95x3x8

modified 8 min ab routine