HL's Personal Log, A Journey W/ a Foggy Destination

[HumaLabs]

TweetI figure that a log like this will help me stay on track. Don't have too many gymbro's or anything like that, so I rather post my thoughts/progress here rather than on a little notepad that is illegible.

Current stats:
200~ pounds
6-foot 4-inches
12-16% BF (I'm not sure)
Bench: 225x1
Squat: 225x3 ATG ( I think, need to film myself to be sure)
Dead: 315x5
OHP: 135x4 (form is questionable)


Quite frankly, nothing about my stats/build is spectacular. I do, however, plan on making significant changes, starting weeks ago. My legs are not proportionate to my upper body, and my calves are pathetic, so I decided to do a Bill Starr Mad-Cow leg-intense (Intermediate) program since I could use the leg work anyways.
(Starting with last week)Routine:
Monday
Squat 5x5 [HEAVY, had to cut back the weight, had major tension in the adductors and lower back)
Barbell Row 5x5
Bench Press 5x5
Weighted Situps 3x8(1 plate)
Weighted hypers 3x15(1 plate)
Heavy BB and DB shrugs 3x8 with a 1x15

Wednesday
4x5 Squat (easy/medium-light)
5x5 OHP: last set was 5x125
5x5 Deads (Best day ever): Finished, exhausted, with a 5 rep set with 315-what a rush that was for me.
DB curls 3x8
Reverse grip/preacher curls (Ez BAR)
Tricep Pulldowns 3x8
Overhead DB tricep extensions 3x8
Upright Rows 3x8 (EZ BAR)

Friday
Squat 4x5, 1x3, 1x8 (changed my squat, dropped the weight sig. and started going ATG. ROM > Ego.
Row 4x5, 1x3, 1x8
Bench 4x5, 1x3, 1x8
INcline DB press 3x8
Decline BB press 3x8 finished at 185, could have kept going, didn't want to burn out though.
DB Tricep "throwbacks"? Forget the tech. name, Opposite of isolated curls I guess? 3x8 (Lightweight, held it in flexed position for a full count)
Farmer's Walk with Dbs 3x8
Heavy BB and DB shrugs 3x8 with a 1x15

I don't have an elaborate diet, I mainly am making sure to try to keep sugar down and eat EVERYTHING ELSE. Avoiding fast food where possible, it's tough to cook a bunch with a family member going through chemo in the house. She can't stand the smell of anything, it's like pregnant lady smells! lol. PUshing for at least 1g/lb of protein and trying to get 3kcals daily. Will update on Monday after workout and grocery shopping!

[BABY1]

TweetAWesome!!! Really looking forward to following this

[wutlisstrice]

TweetNice!!!!!!!!! keep us posted man

[HumaLabs]

Tweet5/13/13, Monday:
Woke up, feeling kinda groggy. Stuffed down some yogurt, a banana, and my supplements + some ibuprofen for some swelling in one of my legs.
took some N.O. because I'm out of my normal Jack3d, sweats/extra boost kicked in about 35-40 minutes later. Routine Today:

Warmed up with some incline treadmill(no stair masters available)
ATG squats 5x5: 12.5 % tonnage interval, ended with 225x5. Felt great, I struggled with 225x3 last week, so this is a great sign- No issues today.
Barbell Rows 5x5: same intervals, ended with 165x5. Cheated a little bit for the last rep, lowerback was holding me back a bit.
BB Bench-press: 5x5, same weight interval, finished with 205x5. Chart told me to finish with 200, kicked it up 5lbs since I was feeling good.
DB Shrugs: 3x8, 90, 100 & 110lb dumbbells. Kept it simple today, will do farmer's walks/BB shrugs and more on Wed. Didn't want to be too tight for Deads on Wed.
Close-grip Bench-press: 1x8 for 135lbs. Keepin those tris warm without risking DOMS for Wednesday, same as shrugs.
Seated Calf Raises 3x8
Seated Calf raises(Machine-press): 4x6 Going heavy for low reps on these, really could use the mass. HIgh reps aren't doing it for my calves. Stubborn bastards.
Weighted Sit-ups: 3x8, 25, 35, then 45lb plate
Weight Hyperextensions: 3x8, 25, 45, then 45 plate.

Good workout overall today, Pump was pretty decent, I'm sure the N.O. and Bcaa's help keep me going!
Meal 2:
Got home and pounded 2 scoops of isopure whey (50-60g)no carb(no good reason to have no carb, other than I like having clean protein) with `16oz. of milk.
Ate 2 bagels with light cream cheese as well. I know the whitebread/spread isn't healthy, but I needed carbs Asap
Meal 3:
10 oz. of grilled chicken ... I may or may not have had a chocolate long john doughnut, but we won't talk about that.

Will update again tomorrow or wednesday!

[Ezskanken]

TweetKeep on truckin!

[BABY1]

TweetHow you doin HUma, since your infectiom? Hopefully you can get back on track soon

[HumaLabs]

TweetHey guys (05/20/13) it's Monday and today, I must say, was a pretty damn good day considering my situation lately.
I'm about 3/4 of my way through a double oral-antibiotic prescription that keeps me feeling pretty "off", however I'm doing well today for the MOST PART.
Started off the morning with a whey protein shake and white-bagel with whipped cream cheese(carbs/fat), can't do without it, wasn't enough time for oats.
Took 3 200mg tabs of caffeine, and one scoop of Jack3d(too much caffeine, I know)

Got to the gym, did a 5 minute cardio warmup, was already pumped, heart racing hardcore after the first two minutes from the caffeine/preworkout.
Routine
ATG Squat 5x5, finished with 235 for last set
BB Bench Press 5x5, finished with 205(needed slight spot help on this). Not being in the gym Wed/Fri. last week took a tiny toll, it seems.
BB BentOver Rows 5x5, finished with 170. Had to cheat a little, think my form needs to be adjusted
Weighted situps (45lb plate) 3x8
Weighted Hypers (45lb plate) 3x8
Body weight Pullups (3x8)
Abdominal circuit: weighted medicine ball situp/tosses, Heels to sky(idk name), russians twists, and med. ball oblique rots.
Sorry for lack of names^
Got home after workout with a great pump, feels great to be in the gym again. Infection should be cleared up soon hopefully, few more days of antibio's. Doctor confirmed it for MRSA today, seeing her again tomorrow.
Meal # 2 was a 50g Whey Shake in 16 oz. of milk
Meal # 3 was 12-16 oz of Pork chops(baked) with Mashed potatoes(delicious dirty bulking)

Will update on Wednesday, happy lifting everyone.

[Ezskanken]

TweetLittle improvements add up to a big number in a years time. Keep pushing through!

[HumaLabs]

Tweet

Little improvements add up to a big number in a years time. Keep pushing through!

That's the plan man. I know that there'll be ups and downs in progression, but solid consistency will pay off, I know it.

[HumaLabs]

TweetWednesday (5/22/13)
5 minute step mill for warmup
INcline Bench: 4x5, finished with 165x5, Usually don't do this in the beginning but the racks were being hogged by iPad users and curlbros.
ATG Squat: 4x5, finished with 205x4. (Just a warmup rep-scheme for DEADS) Since getting the form down, I feel like a monster after finishing squats. My legs feel solid using this new Full-ROM. My veins are thickening and opening up throughout my thighs. Blood flow in my legs is unprecedented.
Overhead Press: 4x5, finished with 135x3. Didn't do too well yesterday on this, probably a result of starting with Incline, will improve next week.
DEADS: 5x5, Finished with 320x5(new PR). Had to pause for a moment on the third rep, ripped the callused pads of my ring and pinky finger-pads off, on my right hand. Still finished. Considering looking for a new gym with a lifting platform; keep getting ugly stares for making loud noise- hard to SLOWLY control the descent once I start getting over 275+. Grip strength is increasing drastically, still using pronated grip without problems(other than the skin).
DB Curls: 3x8, 40lbs finishing weight
DB tricep iso-extensions: 3x8, went really light for a slow focused movement.
Cut it off early due to right hand, and really wanted to make sure I got it cleaned due to my current state.
Good day overall!

[suprfast]

TweetYea, you need a gym that let's you go balls to the wall.

Looking good so far.

[ZOOT]

TweetNice job bro..

[BABY1]

TweetKeep it up, you are lookin good

[suprfast]

TweetMaybe I missed it or it wasn't clear. What are your goals? I know its foggy, but without goals you are setting yourself up for less than what you can achieve.

[HumaLabs]

Tweet

Maybe I missed it or it wasn't clear. What are your goals? I know its foggy, but without goals you are setting yourself up for less than what you can achieve.

I apologize for being unclear, at the moment, my #1 goal is strength gains across the board. Getting those lifts up and strengthening tendons is the main objective.