Figured I'd start doing this thing again to keep me accountable and keep progress.

Current stats:
Height: 68"
Weight: 220
BF: Roughly 15%, haven't actually been tested

I'll be working out monday, wednesday, friday, with cardio in between in the form of jogging, walking, or elliptical, and occassionally the stair stepper. My workout is a two day split, based upon McDougal's idea of a quad dominant horizontal push/pull day and a hip dominant vertical push/pull day, just redesigned in a 5x5 fashion for most lifts. Without further ado:

Day 1: Quad dominant, horizontal push/pull
BB Bench (either flat or incline) 5x5 (progressive)
BB Row 5x5 (either progressive or same weight)
Full back squat (or another variation) 5x5
Some variation of curls 3x8
Bent over lateral raise 3x10
Forearm work 2x6

Day 2: Posterior chain dominant, vertical push/pull
Power clean, total of 10, either singles or double
Push press 5x5 (progressive or same)
Pull up 5x5
tricep dips 3x(increasing reps, just bodyweight)
DLs (or another variation such as RDLs, back extensions, or good mornings) 3x10

I'll do abs whenever I fit them in. I'll alternate workouts for each day every other week, so it will look like (Mon, wed, fri): Week 1 WO1, WO2, WO1...week 2 WO2, WO1, WO2, then back to the beginning. I'll probably deload every 5th or 6th week.

Calories around maintainence, possibly a little higher or a little lower on any given day...protein at at least 1g per lb, maybe more; carbs roughly 1.5g per lb; fat whatever I get in from whole eggs, lean beef, and peanuts/natty peanut butter.

Goals: Improve performance, be it strength or cardiovascular conditioning. As far as body composition, I just want to improve that as well, so if I happen to lose fat, I'll be happy, if I just add lean LBM, I'll be happy.

Daily Supplements: Quite a laundry list like usual...

NOW Foods vit-min 100, 1 tab
Vit C, 1.5g TID
Vit E, 400mg
LEF Fish oil, 2.4g combined EPA/DHA
Glucosamine, 1.5g
MSM, 1.5g
SyntheSize, 2 scoops TID
L-leucine, 3g BID
Taurine, 5g
Reset AD, 1 cap BID
Clear edge, 3 caps
DS Lean Xtreme, 2 caps
CoQ10, 150mg BID
Ginkgo Biloba, 60mg TID
Grapeseed extract, 100mg TID
Liv52, 1 cap TID
Silymarin, 300mg TID
NAC, 400mg
Supercarb, ~40g
Aspirin, 81mg
LEF's Natural Appetite Control (Pinoleic Acid), 3 caps
Clomid, 50mg
Aromasin, 12.5mg


As needed:
Valium, 10-20mg
Cialis, 25mg
Melatonin, 3mg
Albuterol, 4-8mg preworkout/cardio
Ergopharm AMP, 2 caps preworkout
Bezafibrate, 400-800mg

Alright Jeff, I'm throwing down the glove....we need a contest between you and me...just for bragging rights.

Strength gains? Size? Name it...

Alright mate! You're on!

Strength? I don't have accurate means to calculate bf% so I think strength would be the easiest way to do it.

Today's workout: WO1

Flat BB bench 5x135, 185, 225, 245; last set 4x285 with a little help on the last rep
BB Row 5x5x155
Olyfront Squat 5x5x155
Incline DB curls 3x8x25's
Bent over lateral raise 3x10x15's
Hammer curl 2x6x35's

Notes: Need to eat more calories...weights aren't as high as they were in previous workouts, but not by much.

Ok. We'll get some 1RM on some lifts and go for percentage improvement by 1 Sept. Sound reasonable?

Sounds good, what lifts?

EDIT: I was thinking at least flat or incline bench 1RM, overhand pull ups (as many as possible)...possibly one more?

Hmmm. Good question. Let me ponder.

Check my edit...

Awesome.

Make sure to post pics

Off today...been doing something daily for two weeks straight at least so I need a day. Dropping albuterol to just preworkout (4-8mg).

So when you say "Halford style" are you implying "Rob 'Unleashed In The East' Halford", "Rob 'The Green Manalishi (With the Two-Pronged Crown)' Halford", "Rob 'The Hellion' Halford" aka: "The Metal God"?

Your best be "Delivering the Goods"
http://www.youtube.com/watch?v=tThO7L10rYE&eurl=

Benson and Jeff, how about just use the standard powerlifting measuring exercises: Squat, Bench and Deadlift.

His solo album!!! Resurrection! A true metal masterpiece, along the lines of Judas Priest's Painkiller...

http://www.youtube.com/watch?v=JAagedeKdcQ...ted&search=

http://www.youtube.com/watch?v=lQ6xG9Sc248...ted&search=

Yea, but last I've talked with Benson about his workouts I think I recall him saying he doesn't do deadlifts or squats...Benson, correct me if I'm wrong.

That's right. I know its heresy but at 36 I worry about screwing up my back so I have eliminated these standards from the routine, at least for the time being.

I'm thinking bench and/or push press and some sort of pulling lift...barbell curl perhaps?

Bench, push press, and one pulling lift, yes...I don't know about barbell curl though...think it should be more of a compound lift like the others?

No workout today, will go tomorrow instead. Had some bloodwork to do this morning which I had to fast for and it ruined my day. So, tomorrow weights, then back on track Monday.

WO2:

Power Clean 2x(135, 160, 185); 205, 205, 225, 225 (last 4 were singles)
Push Press 5x(135, 155, 165, 175, 185 [last rep of 185 was a power jerk])
Pull Up, grip variated 5x(5, 5, 5, 5, 3+2 negatives)
Tricep Dips 3x10
Plank 3x30 sec.

Didn't do deadlifts because I was just smoked by the time I would've gotten around to it. Pleased with current weights.

Those powercleans are looking solid.

Jeff would be scary if he got his technique down

Off today. Lots of homework to do; too hot for any outdoor cardio that may interest me. I hate Georgia.

Thanks mate.

For the next two weeks I'll be doing a 3x8 set/rep scheme instead of the 5x5 usual routine, just to change it up a little and lower the "perceived" volume, not going to push it too hard either (except the 1RMs I'll have to do this week).

Today's WO1:

Incline BB Bench 8x185, 8x195, 6x205 (dropped off 20lbs and finished with 2x185 just to finish the reps I planned)
BB Row 8x135, 8x155, 8x165
Olyfront Squat 3x8x135
Bent over DB lateral raise 3x10x15's
Alternating DB Curl 8x25's, 8x30's, 8x35's
DB External Rotations 2x10x10
Some abdominal junk

Ugh...arms are pathetically weak, it's sickening.

Haven't worked out since Monday, and won't be able to until next Monday most likely...maybe I'll do some push ups and crunches between now and then, but most likely not. Leaving today for my wife's sister's wedding.

PARTY!!!! Not really...

Just got some 1RMs today, posted in the Summer Throwdown thread. I'll resume with WO2 on wednesday.

Weight, as of this AM: 216 Seems I've lost a few lbs, not really intentional, but just haven't been eating all that much...managing to keep protein high enough though. I better get back on track though or else I'll lose this bet with Benson!

Made some small changes to the supplement list...

LEF Mix, 1 scoop TID
Vit C, 500mg TID
Vit E, 400mg
Carlson's Very Finest Fish Oil, 1.5tsp
Glucosamine, 1.5g
MSM, 1.5g
SyntheSize, 2 scoops TID
L-leucine, 3g BID
Taurine, 5g
Reset AD, 1 cap BID
Clear edge, 3-6 caps
CoQ10, 150mg BID
Ginkgo Biloba, 60mg TID
Grapeseed extract, 100mg TID
Silymarin, 300mg TID
NAC, 400mg
Supercarb, ~40g
Aspirin, 81mg
LEF's Natural Appetite Control (Pinoleic Acid), 3 caps
Clomid, 25mg
Aromasin, 6.25mg
Effexor XR, 75mg
Lipoderm Ultra, 4 squirts BID
Sesathin, 1.5ml BID-TID


As needed:
Valium, 10-20mg
Cialis, 25mg
Melatonin, 3mg
Albuterol, 4-8mg preworkout/cardio
Ergopharm AMP, 2 caps preworkout
Bezafibrate, 400-800mg

Whoa, definitely haven't recovered from maxing on Monday...screwed up my workout today a lot.

WO1:

FLat BB Bench 5x135, 5x185, 5x225, 2x275 (couldn't get anymore!!!)
BB Row 5x135, 5x155, 5x 165, 5x175, 5x185
Olyfront Squat 5x135, 5x145, 5x155, 5x165, 5x165
BB Curl 5x50, 5x70, 5x80, 5x80, 5x80
Bentover DB lat raise 3x10x15's
Cable external rotations 3x10x1 plate

Geez louise...need more rest. Haven't been sleeping nearly enough either since that wedding last weekend, or eating enough.

Off today. Headin up to ATL to party wit Kim!!! Woohoo!

Gem + Cheesecake Factory = good times.

Beza!!!!

Adding in Sesathin, revised the 6/28 supplement list.

Today's workout...did something new with the posterior chain dominant vertical push/pull workout...

Did 4 sets of the following complex...
1A. Power cleans 4x135
1B. Push Press 4x135
1C. Pull up 4xBW
1D. Tricep Dip 6xBW

2. Back extensions 2x10xBW

3. Cable external rotations 1x15x1 plate

Going to start doing a complex like this once a week or so...it shook things up, made it a little more fun. My cardiovascular endurance sucks apparently as well. That kicked my butt.

Today's workout: Day 1

4 sets of following complex:
1A. Olyfront Squats 6x135
1B. BB Flat Bench 6x185
1C. BB Row 6x135
1D. Hanging leg raises 6x(weight of legs??? haha)

2. BB Curl 4x10x135

3. Bentover Lateral Raise 3x10x12.5's

Those complexes are a smoker...as I've said before.

Weight, AM: 214.5

Got some new supplements...so, revised again:

LEF Mix, 1 scoop TID
Vit C, 500mg TID
Vit E, 400mg
Carlson's Very Finest Fish Oil, 2tsp
Glucosamine, 1.5g
MSM, 1.5g
SyntheSize, 2 scoops TID
L-leucine, 3g BID
Taurine, 5g
Ergopharm's 11OXO, 1 cap BID
Clear edge, 3-6 caps
CoQ10, 150mg BID
Ginkgo Biloba, 60mg BID
Grapeseed extract, 100mg TID
Silymarin, 300mg BID
Hawthorn Extract, 300mg BID
NAC, 400mg
Supercarb, ~40g
Aspirin, 81mg
LEF's Natural Appetite Control (Pinoleic Acid), 3 caps
Clomid, 25mg
Aromasin, 6.25mg
Effexor XR, 75mg
Lipoderm Ultra+RKs, 4 squirts BID
Sesathin, 1.5ml BID-TID


As needed:
Valium, 10-20mg
Cialis, 25mg
Melatonin, 3mg
Albuterol, 4-8mg preworkout/cardio
Ergopharm AMP, 2 caps preworkout
Bezafibrate, 400-800mg

WO2 later today.

Didn't lift today, since I'm a little too sore today from swimming a lot yesterday (not used to swimming at all). So took the wife and dogs for sprints instead...

Today's workout, WO2:

4 rounds of following complex:
1A. Power Clean 4x135
1B. Push Press 4x135
1C. Pull up 4xBW
1D. Tricep Dips 8xBW

2. Back Extensions 2x10

3. Decline Sit ups 2x15

4. Cable External Rotations 2x15x1 plate

Still fatigued from swimming and doing a ton of yard work today...the next two workouts I'll be going back to my original plan.

WO1:

1. Flat BB Bench 5x5,5,5,5,4x225

2. BB Row 5x5x155

3. Walking lunges 3x10xBW (each leg)

4. Incline DB Curl 3x8x25's

5. Alternating DB Hammer curl 2x6x25's

6A. Face Pulls 2x15x2 plates
6B. Push ups 2x10xBW

Getting a little weaker as I drop BF%; it's ok though for now.

WO2:

1A. Power Clean 4x4x135, 145, 145, 145
1B. Push Press 4x4x135, 145, 145, 145
1C. Pull ups 4x4xBW
1D. Tricep Dips 4x10xBW

2. Back extensions 2x10xBW

3. Cable external rotations 2x15x1 plate

4. Crunches 3x15xBW

Adding just 10 lbs. to the bar for power cleans and push press really kicked the whole workout up a notch. Whoa.

Kimbo broke my heart last night...

...He informed me I'm going grey already in my beard and I'm only 23.

Weight: 219.

Note to self: Stop eating McDonald's #3 large meal.

WO1:

1. Flat BB Bench 5x135, 5x185, 5x225, 5x245, 2x275 (I can't believe this)
2. Yates Row 5x135, 5x155, 5x155, 5x155, 5x155
3. Olyfront Squat 5x135, 5x155, 5x155, 5x155, 5x155
4. Incline DB Curl 3x8x25's
5. Overhand grip EZ Curl 2x10x45
6. Hanging leg lifts 3x8
7. Cable Face Pulls 2x15x1 plate

Felt pretty weak. Must be losing some strength, or carbs too low...I don't know.

Must be the moon man...my Friday 'push' workout was not good at all. Weak as a kitten.

Stupid moon...

NOW Foods Vit-Min 100+, 1 tab
Vit C, 1g TID
Vit E, 400mg
Carlson's Very Finest Fish Oil, 2tsp
Glucosamine, 1.5g
MSM, 1.5g
SyntheSize, 2 scoops TID
L-leucine, 3g BID
Taurine, 5g
Ergopharm's 11OXO, 1 cap TID
Clear edge, 3-6 caps
CoQ10, 150mg BID
Ginkgo Biloba, 60mg BID
Grapeseed extract, 100mg TID
Silymarin, 300mg
Hawthorn Extract, 300mg BID
NAC, 400mg
Supercarb, ~40g
Aspirin, 81mg
Aromasin, 6.25mg
Lipoderm Ultra+RKs, 3 squirts BID
Abliterate, 4 squirts BID
Sesathin, dose varies
Havoc, 10mg TID


As needed:
Valium, 10-20mg
Cialis, 25mg
LEF's Natural Appetite Control (Pinoleic Acid), 3 caps
Melatonin, 3mg
Albuterol, 4-8mg preworkout/cardio
Ergopharm AMP, 2 caps preworkout

Debating on whether to add in Havoc to this monster stack...or run an albuterol cycle...hmmm...

WO2 later today.

What's wrong with the moon?

LOL I couldn't even watch that whole thing.

WO2:

Power cleans 2x135, 2x155, 2x185, 205, 205, 225, 225
Push Press 4x135, 4x155, 4x175, 4x195 (power jerked last two reps)
Pull ups 4x4xBW
Romanian DL 4x135, 4x185, 4x185
Cable External Rotations 2x15x1 plate

Going to be changing my workout up again...probably back to a push/pull routine or something. I don't know. I'll figure it out by Thursday.

30 days of madness begins today with Havoc, 10mg TID. Bumping my 11OXO dose to 3 caps a day. Yesterday's supplement list revised and current as of today. Dropping my low dose clomid, but will keep my low dose aromasin for another few days when I feel the Havoc has "kicked in".

BTW, even though I don't have lab tests to prove it, I've been loving the 25-50mg daily clomid with 6mg aromasin pseudo-HRT...definite increase in libido and, well, other things that just please the wife That darn Effexor really screwed me up...but it only took two days to bounce back.

Push:

1. Incline BB Bench 3x5x225
2. Flat BB Bench 3x4x225
3. Full Back Squat 3x5x225
4. Arnold Press 4x4x70's
5. Tricep Pressdown 6x10 plates, 3x4x12 plates

Good workout. Back to doin push/pull.

Supposed to workout today, but too sore. For some reason, my lats are sore, either from yesterday's workout which doesn't make sense or the construction work I was doing all day (likely the latter).

This is one hell of a stack I've got going. Havoc, 11OXO, Abliterate, Lipoderm Ultra+RKs, Sesathin (and intermittent use of somewhat-illicit stims)...I'll be doing this about 1 month, so once I tighten up my diet starting either today or tomorrow, results should be interesting.

Went Whitewater rafting today...wife surprised me with the trip. Good times. Pretty good exercise as well. Pull workout tomorrow.

Something interesting happening here...

Weight, AM: 223

Gaining weight, but not fat whatsoever, and my diet sucks. I guess if you spend enough money on supplements/drugs, it pays off, aye? At least for now...