Ludlum3k’s BodyBlog

I’ve been lacking on the bodyblogs recently, but hopefully I’ll be back on track after now. Today was an amazing back workout. Still training heavy at the beginning of the workout, but make the transition to lighter weight/higher rep/lower rest by the end, because I am still in cutting mode after all. I bumped up my barbell shrugs to 365 and each set went down until it was a mear 185, but that’s how I find is the best way to hit my traps. My lats felt especially well done when I was done, which is what I hoped for. Like I said in a previous blog, this week I was using the higher dose of White Blood, and I do think that White Blood is an amazing product. I do think that the lower dose is still sufficient, so after I use Shock Therapy for next week, the following week I’ll go back to the lower dose of White Blood.

T-bar row
15×90
2×6x205
8×180
12×135
Bent BB row
4×10x135
BB Shrugs (Front -> Rear)
6×365
10×315
15×225
20×185
Cable Row
2×10x130
15×100
15×85
Wide grip pulldown
15×100
15×90
2×15x80
BIKE 30 Minutes

Havn’t had a chance to post my bodyblogs for the last three days, so here’s the last three days of training. Forgot to mention on monday that I’m using White Blood again this week, decided to up the dose to 4 pills to see if there’s any appreciable difference, but I don’t think so, so I’ll stick with 3.

TUESDAY (ARMS + CARDIO)

EZ Curls
15×50
2×10x70
2×10x60
Triceps Dips
15xBW
12xBW
10xBW
8xBW
Preacher Curls
2 x 21’s x 50
2 x 21’s x 40
Overhead DB extension
15×70
12×70
12×60
10×60
Superset
High Cable curls
3×15x30s
Reverse grip tricep pulldown
3×15x70
Superset
Reverse wrist curls
20×30
15×30
12×30
Wrist curls
25×50
20×50
12×50
BIKE 30 minutes

WEDNESDAY (LEGS + CARDIO)

Squats
10×135
4×8x225
Leg Press
2×12x450
2×10x450
Superset
Donkey Calves
2×15x270
2×12x270
Standing calves
4×15xBW
Superset
Leg extension
15×130
12×115
12×100
Leg Curl
15×100
12×85
12×70
BIKE 30 minutes

THURSDAY (SHOULDERS)

DB Shoulder press
2×15x30s
2×10x65s
7×65s
12×50s
Machine shoulder press
10×160
8×160
10×130
13×100
Incline Rear delt
2 x (10×20s -> 10×15s)
8×20s -> 12×10s
DB Front raise
10×20s -> 10×15s
8×20s -> 8×15s
12×15s
Upright row
12×70
15×60
20×50
DB Lateral raise
2 x (10×20s -> 10×10s)
15×15s

And Today, I will be doing back and cardio.

Forgot to write my post for last friday’s back day, so the workout log is at the end of this post. After a weekend of total glutonny and cheat meals, I knew I had to make up for it again this week. However, today I felt weak for some reason, dunno why, just did; couldn’t do as much weight. But that didn’t stop me from thrashing my chest! I just sucked up my ego, and used lighter weights more effectively, and to be honest, I think it felt even better. Decided to superset flat DB pres and flat DB flyes, used lighter weights with higher reps so I could get a better pump. Tried using the back extension thing sideways to do obliques, felt alright. But anyways, I’m just gonna put the workout log cuz I’m lazy right now.

MONDAY (CHEST ABS AND CARDIO)

Incline Bench
12×135
10×155
6×185
8×185
Superset
   Flat DB press
   12×70s
   10×70s
   12×60s
   10×60s
   Flat DB Flyes
   10×30s
   8×30s
   10×25s
   8×25s
DB Pullover
4×10x70
Incline cable flyes
15×40s
12×40s
15×30s
Incline Reverse crunches
3×10
Sideways back extension
3×12
BIKE 30 minutes

LAST FRIDAY (BACK)

T-bar
15×90
2×6x205
8×180
10×135
Bent over BB row
4×10x135 (overhand grip)
BB Shrugs
2×10x315 (F -> R)
2×15x225 (F -> R)
Cable Row (medium grip)
2×10x130
15×100
15×85
Wide pulldown
15×100
15×90
2×15x80

Crazy shoulder workout today, pump at the end was unbearable. Nothing much new, just felt a little weaker on the DB shoulder press, but managed. Cardio was draining, but it felt like it went quicker this time. After my workout, I took my Storm and was gonna wait 20 minutes before taking my post-workout shake and bagel, but, it wasn’t until I got home (45 minutes) later, that I remembered to take it. Hope I didn’t miss the anabolic window.

8:00 am woke up
8:30 am breakfast: 3 egg whites + 1 whole egg + 2 slices fat-free cheese + whole wheat flatbread
9:30 am Shock Therapy + 2 ThinRG + 3 ephedrine
9:45 am 20 grams whey
9:50 am WORKOUT

DB shoulder press
2×15x30s
2×10x65s
9×65s
10×60s
Machine shoulder press
12×130
10×145
10×160
12×130
Incline rear delt
2 x (10×20s -> 10×15s)
8×20s -> 8×15s
DB front raise
10×20s -> 10×15s
8×20s -> 8×15s
12×15s
Upright Row
12×70
15×60
20×50
DB lateral raise
2 x (10×20s -> 10×10s)
15×15s

10:45 am 10 grams whey
10:50 am BIKE 30 minutes
11:20 am Storm
12:05 pm 40 grams whey + half white bagel
1:30 pm Salmon fillet + brown rice

Had a brutal leg day, as usual. Got pissed off in the middle when I went to do leg press, to find that a group of three girls were using it like it was a Starbucks and just sat around chatting, while pretending to use it. I asked if I could work in with them, but they gave me all kinds of attitude and went on chit chatting while taking turns sitting on the machine (which had absolutely no weight on it) and pretended to do a few reps. It pisses me off when people just use the gym as a social event, if that’s what they wanna do, go get on the elliptical or some s**t or lie down on the stretching mats, don’t fool yourself and pretend to work out because it makes you feel like your serving a purpose on this earth. But anyways, just needed to vent on that, because it happens too often. I just went and used the hack squat machine instead I continued using a narrow stance on the lifts, all went well, and finished off with 30 minutes on the bike… again.

8:00 am woke up
9:00 am breakfast: 3 egg whites + 1 whole egg + 2 slices fat-free cheese + whole wheat flatbread
10:30 am Shock Therapy + 2 ThinRG + 3 ephedrine
11:00 am 20 grams whey
11:05 am WORKOUT

squats
10×135
4×8x225
Hack squats
2×6x180
8×140
12×90
Superset
. Donkey calves
. 2×15x270
. 2×12x270
. Standing calves
. 4×15xBw
Superset
. Leg extension
. 15×130
. 12×115
. 12×100
. Leg curls
. 15×100
. 12×85
. 12×70

12:00 pm 10 grams whey
12:00 pm BIKE 30 minutes

Crazy arm workout today. Tried a couple new things: substituted incline DB curls for preacher 21’s, used rest-pause on triceps dips, swapped unilateral overhead db extension for bilateral, and did reverse grip triceps pushdowns instead of rope pushdowns. Cardio felt a little more difficult today, compared to yesterday at least, but what was good is because it felt harder, I was sweating twice as much and felt it was more effective. I’m in a hurry now so here it is

10:00 am: woke up
10:30 am: Breakfast: 2 egg whites + 1 whole egg + 3 slices fat-free cheese + whole wheat flatbread
12:00 pm: Shock + 2 ThinRG + 3 ephedrine
12:15 pm: 20 grams whey
12:15 pm: WORKOUT

EZ curls
15×50
2×10x70
2×10x60
Ticeps dips
15xBW
10xBW
8xBW r.p 4xBW
6xBW r.p 3xBW
Preacher
21’s x 50
21’s x 55
(7down + 7 up + 2 full) x 50
21’s x 40
Overhead DB extension
20×60
2×15x60
12×60
Superset
High cable curls
3×10x30s
Reverse grip triceps pushdown
2×15x60
20×60
Superset
Reverse wrist curls
20×30
15×30
12×30
Wrist curls
25×50
20×50
10×50

1:20 pm: 10 grams whey
1:25 pm:BIKE 30 minutes

2:00 pm: Storm + 40 grams whey + half white bagel

Well after a nice weekend, even though there were too many cheat meals, I was back for my second week of the cutting season. My mood is back up to where it should be, unlike the end of last week, where it was goind downhill. As usual, it was Chest and abs followed by a go on the bike. I switched back to Shock Therapy this week, so I’ll see how it goes and decide at the end of the week which pre-workout supp to stick with for the cutting season. Not too much different today. I was weaker on the flat DB press due to a harder go at the incline bench, so I wasn’t discouraged at all, put the ego aside and adapted. Used the incline bench for the cable flyes this week. Swapped DB crunches for standing cable oblique crunches. Hit the bike and thought I could keep going forever, but there was someone else waiting for their turn. Nuff said.

8:00 am: woke up
8:30 am: Breakfast: 3 egg whites + 1 whole egg + 3 slices fat-free cheese + 1 whole-wheat flatbread
10:30 am: Shock Therapy + 2 ThinRG + 3 ephedrine
10:45 am: WORKOUT

Incline Bench
12×135
10×155
6×185
6×205
Flat DB press
8×95s
6×85s
5×85s
8×70s
DB pullover
2×8x70
10×60
15×50
Incline cable flyes
15×40s
12×40s
15×30s
Incline Reverse crunches
3×10
Standing cable oblique crunches
15×40
2×20x30
Crunches
3×20
BIKE 30 minutes

12:30 pm: Storm + 40 grams whey + half white bagel
1:30 pm: Chicken breast
2:00 pm: Brown rice

I think this cutting thing is getting to me, because my mood seems to be going down just like my calorie intake. But anyways, I had a good workout today, did back then again on the bike. I’m afraid I might have done something to my neck because it hurts to turn it left, hopefully it’s nothing, probably just slept on it wrong, because I always make sure my head is in the right position when I do my reps. Anyways here the day

8:00 am: woke up
8:30 am: Breakfast: 3 egg whites + 1 whole egg + 2 slices fat-free cheese + 1 cup oatmeal with blueberries
11:30 am: Tuna on whole wheat
12:30 pm: 3 White Blood + 3 ephedrine + 2 ThinRG
1:00 pm: 20 grams whey
1:05 pm: TRAINING

T-Bar row
15×90
6×205
5×205
8×180
10×135
Bent over BB row
2×6x185 (reverse grip)
2×10x135 (wide overhand grip)
BB Shrugs
2×10x315 (F - R)
2×15x225 (F - R)
Close grip pulldown
15×110
12×110
12×100
12×90
Straight arm pulldown
3×15x40
BIKE 30 minutes

2:30 pm: Storm
2:45 pm: 40 grams whey + 1/2 white bagel
4:00 pm: my famous SPAGHETTI!!!!! 7:00 pm: salmon + vegetables

Things didn’t all go my way today for some reason. I started off the day by discovering someone ate may last eggs, so I had a messed up breakfast. Later, I went to the school library for the first time, and couldn’t find what I needed. Right after that, I left to go to the gym, but on my way, I was taking my White Blood, ThinRG and Ephedrine, but while doing so, I dropped two of the ephedrine pills into a puddle That really pissed me off, if it just landed on the ground, I could have picked it up, dusted it off, and then taken it, but nope, it was gone for good… Anyways, got to the gym, started doing DB shoulder press, but for some reason, the 65’s felt heavier today, but I was still able to pull out all my reps. Proceeded to the machine shoulder press, incline reverse flyes, DB front raises, but when I came to upright rows, all the hammer curl bar that I normally use was being used, so I had to either use the other one that’s missing one handle, or use an EZ curl bar. But, the EZ curl bars were all being used, so I used the delapidated one. Anyways, I was running low on time so I decided to skip the lateral raises and go straight to the bike. But I only had time to do 20 minutes, but it’s better than nothing.

Of course, to add to the frustration, I’m in my cutting phase, so I’m already in a less-than-good mood But everyone has bad days, dieting or not. So I just gotta get to the next day and hope for better.

On the plus side, I’ve lost 2 pounds since I’ve started cutting, plus, randomly, I decided to measure my biceps, and to my surprise, they’ve grown half an inch since the last time I checked. So that was a nice surprise. Hopefully everything else will follow, and I’ll be that much closer to my goals.

10:00 am: woke up
10:30 am: Breakfast
2 slices whole wheat bread
3 slices fat-free cheese
20 grams whey
1 banana
multi and other stuff
1:30 pm: MY FAMOUS HEALTHY SPAGHETTI WITH MEAT SAUCE!!!!!!!
3:45 pm: 3 White Blood + 2 ThinRG + 1 ephedrine
4:00 pm: 20 grams whey

WORKOUT
DB Shoulder press
2×15x30s
4×10x65s
Machine Shoulder press
12×130
10×145
10×160
12×130
Incline Reverse flyes
2 x (10×20s - 10×15s)
8×20s - 8×15s
DB Front raise
10×20s - 10×15s
8×20s - 8×15s
12×15s
Upright row
12×70
15×60
20×50
BIKE 20 minutes

5:30 pm: Storm + 40 grams whey + 1/2 white bagel
9:00 pm: Chicken breast + 1 slice fat-free cheese + 1 banana + 2 tbsp peanut butter + carrots
11:30 pm: 1 cup cottage cheese + almonds

Today’s workout was crazy. It was leg day, where I followed it up with 30 minutes on the upright bike. I was able to do a full leg workout, and a powerful one at that, and still manage to hit the bike. I started with squats, where I was able to do an extra whole set, plus I did them all with a more narrow stance to hit the outer quads harder. I followed up with leg press, which was painfull as hell. Again, I used a narrower stance to hit more of the quads, and wow, it seems every time I do leg press, the burning in my legs gets worse and worse, but in a "good" way. I decided to switch to the Donkey calf machine, since I’ve been doing standing calves for so long, and I need more variety. I supersetted them with standing calves with my own bodyweight, as usual. Finally, I supersetted leg extensions with lying leg curls. This was no fun, I was already thoroughly thrashed, but I pressed on and sucked up the agony. Once I was done, I went to the locker room to take in about 10 grams of whey with water, so I wouldn’t die during the cardio. I hit the bike for 30 minutes, boring as hell, but it’s gotta be done. After I was finally all done, I took my Storm, and 15 minutes later, took my half dose of Cytogainer that I was given yesterday, along with an extra 15 grams of whey. Got home, made chicken and brown rice, and that’s pretty much it.

9:30 am: woke up, took 3 ephedrine + 2 ThinRG
10:00 am: breakfast: 3 egg white + 1 whole egg + 2 slices fat-free cheese + 1 cup oatmeal
1:00 pm: Tuna on whole wheat + 2 slices fat-free cheese
2:00 pm: 3 White Blood + 3 Ephedrine + 2 ThinRG
2:30 pm: Training

Squats
15×135
4×8x225
Leg Press
2×12x450
2×10x450
Superset
Donkey Calves
2×15x270
2×12x270
Standing calves
4×15xBW
Superset
Leg Extensions
15×130
12×115
12×100
Lying leg curls
15×100
12×85
12×70

3:30 pm: 10 g whey
3:35 pm: BIKE 30 minutes
4:05 pm: Storm + 15 g whey
4:20 pm: half serving Cytogainer
5:30 pm: Chicken breast + 1 slice fat-free cheese + 1/2 cup brown rice