Monday, February 28, 2011

Week 7 - Day 7

Barbell Incline Bench Press
95lbsx8 | 115lbsx8 | 135lbsx15

Hammer Curls
25lbsx8 | 35lbsx8

Incline Dumbbell Press
35lbsx8 | 50lbsx8 | 70lbsx10

Reverse Barbell Curls
60lbsx12 | 70lbsx8 | 50lbsx8

Pec Deck/Butterflies
70lbsx10 | 100lbsx10

Concentrated DB Curls
25lbsx8 | 25lbsx8

Decline bench press

Cable Overhead Curls
15lbsx12 | 20lbsx12

COMMENTS: Pretty good chest/bicep day. Was very happy with incline bench 135lbs 15x. I think pre-cycle I could put it up ~5 times. Everything else is good too. Last day of h-drol. Kinda sad. It has given me amazing gains in strength (and mass, but mostly strength), but im also kinda happy to be over with it. Tired of taking about 13+ pills a day (3 hdrol, 8 cycle assist, 2 multi, and for the people that take the extra stuff like joint support, fish oil, you've got to be in the 20s). I feel like an old person whos taking her daily tablets to stay healthy. PCT starts tomorrow. 20mg. Got my ml syringe ready. We'll see how my gains hold up during PCT. My plan for the next 2 weeks is to max out big 3 this week (along with lifting normally). And next week Im taking the whole week off. Its spring break, going back home, won't have access to decent gym, shoulders are getting really worse lately. I think its time to take a week of then come back hard after.

Week 7 - Day 5


Week 7 - Day 3


Wednesday, February 23, 2011

Week 7 - Day 2

Flat Barbell Bench Press
barx12 | 135lbsx8 | 155lbsx5 | 185lbsx5 | 205lbsx7* | 225lbsx3*
Felt like I had 1 more rep easy left in me for each set.

Barbell Rows
135lbsx5 | 155lbsx5 | 135lbsx10

Military Press
95lbsx5 | 115lbsx5 | 135lbsx5

Barbell Shrugs
135lbsx15 | 225lbsx10 | 245lbsx8 | 135lbsx15

Pull Ups

COMMENTS: Awesome workout. I knew it was gonna be a good workout before I stepped in the gym. Ample energy, awake, focused, pumped. I lifted 225, 2 plates, the big 2, the 2.2.5 for the first phucking time ever!! And I not only put it up, but I repped it!! So phreaking happy. I remember when I started lifting I dreamt of putting up 225! And the best thing was I had more in me and didn't feel worn out after the bench at all! Military press went up too. And I discovered that my gym indeed does have straps! First time using it, felt kinda awkard, but i guess i was doing it right since grip was no problem in shrugs! Can't wait to utilize them in deads. Although I'm not sure if i had them on right. At the end the straps left like a line in my wrists (it was putting pressure on them). oh well!
H-drol is still working and doings its thang.

Week 7 - Day 1

Didn't record. Did quads, hammies, calves and some little ab work. I was intending to do the front squats, but the squat rack was packed and it had more people waiting to use them too, so I wasn't gonna wait 20 minutes for it. But I can tell leg strength has gone up. Did some leg presses and the weights felt light than I'm usually accustomed to. So its all good. 

Comments: Final week of h-drol!

Week 6 - Day 7

Flat Dumbbell Press
40lbsx12 | 50lbsx8 | 60lbsx8 | 85lbsx6 | 100lbsxfail | 100lbsx2 | 55lbsx10

Did some other bicep, tri, chest exercises didn't record

Comments: workout. I was expecting to get 100 easier. First time I couldn't even get it up ( was so heavy just trying to bring it from the rack to the bench itself). It felt too heavy before I even tried it. I rested 2 minutes and barely got 2 reps. Disappointed since I did 90x6 easy last week. I'm honestly think h-drol is dying down now. Even tho the sweet spot is 4th-6th weeks, I'm probably one of those people that had it kick in earlier. Anyways, busy week. 4 exams this week, too much homework. so ill make my log posts quick now.

Week 6 - Day 6


Week 6 - Day 5


Comments: Lethargy has been HORRIBLE lately. I know its hard to pinpoint lethargy to something, but the first 4 weeks I've been doing the same stuff (same hours of sleep, same daily routine) yet this week has been different. I'm constantly tired, no energy. I take a nap. Wake up 2 hours later even more tired than before my nap, take another hour nap and wake up even more tired. Constantly tired and lazy now. Like I said, it may or may not be h-drol, but just thought I'd share it.

Friday, February 18, 2011

Week 6 - Day 4

135lbsx8 | 225lbsx5 | 275lbsx3 | 225lbsx5

Seated DB Press
35lbsx12 | 50lbsx8 | 65lbsx8 | 50lbsx8 | 35lbsx8

Rack Chins
BWx10 | BWx10

Seated Cable Rows
100lbsx12 | 130lbsx12 | 150lbsx10

Dumbbell Rows (on incline bench)
25lbsx12 | 30lbsx12 | 35lbsx14

Close Grip Pulldowns
80lbsx12 | 100lbsx12 | 120lbsx12

Back Extension
25lbsx12 | 35lbsx12

Upright Rows
50lbsx12 | 60lbsx12 | 70lbsx12
Calf Machine Shrugs
100lbsx8 | 80lbsx15 | 80lbsx20

Side Lateral Raises
15lbsx10 | 20lbsx10

Rear Delt Flies
60lbsx15 | 60lbsx12

Bradford Press
40lbsx12 | 60lbsx12 | 70lbsx12

Kettleball Shrugs
71lbsx10 | 62lbsx10 | 53lbsx10 | 44lbsx10 | 40lbsx20 | 35lbsx10 | 31lbsx10 | 27lbsx10

COMMENTS: Good workout. Deadlifts went up, but my grip gave up way too quick. I felt like I could of put 275 like 5 more times if it wasn't for grip. During the DB shoulder press, got some real bad shoulder pain from the 65s, that when I tried the second set of 35s, each 8 of the reps were painful. But it went away later in the workout. Overall good workout. I do seem to notice the strength gains dying down a little though. I guess I'm one of those people that felt h-drol in the earlier weeks than in the later.

Sides: Moderate back pumps
Workout Length: 2hrs 15 minutes
Haven't stayed that long in the gym for a long time.

Wednesday, February 16, 2011

Week 6 - Day 3

Barbell Squats
135lbsx5 | 155lbsx5 | 185lbsx5 | 225lbsx3 | 245lbsx3

Leg Extension
100lbsx12 | 140lbsx10 | 170lbsx10

Did some other leg exercises and ab work but didn't log.

COMMENTS: First shitty leg workout I think on this cycle. Either that, or h-drol is dying down (even tho week 5 is supposed to be "sweet spot". 225 felt heavier than normal, and 245x3 is the max I could put up, and I'm sure 2 of those 3 reps weren't even parallel. I was aiming for 245x5 but couldn't. Disappointed. I did some other leg work (leg press, leg curls e.t.c.) and abs but didn't log down. Was disappoint in squats... Oh well.

Tuesday, February 15, 2011

Week 6 - Day 2

Flat Bench Press
135lbsx8 | 155lbsx5 | 185lbsx5 | 205lbsx4* | 185lbsx5 | 135lbsx5
*I should of put up 5. I could of easily, but my back cramped up.

Pull Ups
BWx7 | BWx3
Idk why I do these anymore. 3 Pull ups isn't gonna build any muscle.

Barbell Bent Rows
135lbsx5 | 155lbsx5 | 175lbsx5 | 155lbsx5 | 135lbsx5

Weighted Dips
BW+25lbsx8 | BW+35lbsx5 | Bwx12

Military Press
95lbsx5 | 115lbsx5 | 135lbsx4 | 95lbsx5

Hammer Curls
25lbsx8 | 35lbsx8

Barbell Shrugs
135lbsx8 | 225lbsx5 | 245lbsx5 | 245lbsx3 | 225lbsx3 | 135lbsx20
My grip is really poor. I'm considering to start using straps just so my traps actually get a workout, but I don't wanna lose grip/forearm work.

Comments: Good workout all in all. I really wanted to put 205 5x for bench but these random cramps I'm getting are really getting on my nerves. Also did some forearm work and a couple more heavy high rep trap exercises but didn't record.

Week 6 - Day 1


Comments: Today was supposed to be heavy lower body, but I just couldn't go. I had an insane headache and just felt sick all around. I felt like fainting. And to make matters worse it was heavy leg day, so that wouldn't have gone well either. So I decided to stay safe and take the day off and went to bed early. Got a nice 10 hour sleep (I think the last time I've gotten 10 hours was when I was first born in my baby years...) and feel awesome this morning. Gonna do power upperbody today, and tomorrow, I'll make up the power lowerbody I missed, instead of having the rest day.

Monday, February 14, 2011

Week 5 - Day 7

Flat Dumbbell Press
35lbsx12 | 50lbsx6 | 60lbsx6 | 80lbsx6 | 90lbsx6

Incline Dumbbell Press
45lbsx8 | 60lbsx8 | 70lbsx6

Machine Chest Press
80lbsx15 | 100lbsx15 | 150lbsx15

Butterflies (aka Pec Deck)
70lbsx12 | 100lbsx12

Barbell Curls
80lbsx10 | 80lbsx10 | 60lbs10

Dumbbell Concentration Curls
25lbsx8 | 25lbsx8 | 25lbsx8

Incline Bench Press
115lbsx10 | 115lbsx10

Spider Curls
75lbsx8 | 75lbsx8

Seated Triceps Extension (bar)
50lbsx15 | 70lbsx12 | 50lbsx12

Cable Triceps Pushdowns
70lbsx15 | 80lbsx15 | 80lbsx12

COMMENTS: Damn, arms were gone after this. Whenever I do 2+ muscles, I always alternate (e.x. if I did arm day, I would do dips, then curls, then pushdowns, then hammer e.t.c.), but this split destroys the arms. Was pleased to put up 90s. First time I've touched them. Gonna go for 100x6 next workout. So far so good though!

Saturday, February 12, 2011

Week 5 - Day 6


Was supposed to do chest/arms today. I'll do it tomorrow instead, and then switch tuesdays lower power and mondays upper power (so it'll be:
sun - chest/arms
mon - lower power
tue - upper power
wed - rest
then the rest is normal as it was before.

Week 5 - Day 5

I did legs and some abs today (lightweight, just high reps). Was a quick workout though. I started by doing cardio, but 1) I'm way out of shape. Even worst than I thought. 2) Back pumps when running were intense. I could barely walk after the cardio, and it stayed there for the rest of the day.

Didn't record workout. Lasted like 30 minutes. Woke up, class, gym (had like 30 mins to work on lifting), class, then 2 hour drive home.

Thursday, February 10, 2011

Week 5 - Day 4

135lbsx8 | 185lbsx5 | 225lbsx5 | 275lbsx2 | 295lbsx1 | 315lbsx1

Dumbbell Shoulder Press
35lbsx10 | 55lbsx10 | 65lbsx8 | 50lbsx12 | 35lbsx12

Barbell Underhand Rows
135lbsx8 | 135lbsx8

Rack Chins
BWx8 | BWx10

Dumbbell Rows (Lying on Incline)
35lbsx8 | 25lbsx10

Side Lateral Raises (DB)
15lbsx10 | 20lbsx10
Close Grip Lat Pulldown
70lbsx12 | 90lbsx12

Rear Shoulder Flies
60lbsx12 | 40lbsx16

Back Extension
25lbsx12 | 25lbsx12

COMMENTS: Deadlifts have gone up, but I barely managed pulled 315 (my pre-cycle max). So at least its going up. Not sure what happened in the 4 weeks in between (went down). But whatever. If energy was calculated at 100% before going to the gym, I'd say after the deadlifts, I had like 25% left of it. It drained me. With the harsh back pump, pain in the ass to rack the weights, I was drained after this. I'd say it was a good workout tho all around. I skipped 2 or 3 sets and 1 other exercise cause I ran out of time (I thought 1hr 15 mins would be enough). Again school work is getting the better of me. One thing I've learned is that if I was to ever do another cycle, it would be during summer where I have the free time of the world. I've noticed BF% went up a little too. It was steady/same since last week, but now its definitely gone up at least a percent or two. I'm not sure if its water retention, or from being bloated from eating 24/7. I haven't measured weight in a week (forgot scale home), so I'll measure it this weekend.
Also, a comment on the dumbell rows on incline bench, my new top 3 back exercise. You can actually feel your back getting worked (like 100% back). Will be sure to include it in further splits.

Wednesday, February 9, 2011

Week 5 - Day 3

Barbell Squats
135lbsx5 | 155lbsx5 | 185lbsx5 | 205lbsx3 | 235lbsx5

Hack Squats
135lbsx8 | 155lbsx8 | 135lbsx8

Leg Extension
80lbsx12 | 100lbsx8 | 140lbsx10
Leg Curls
60lbsx8 | 65lbsx12 | 75lbsx12

Standing Calf Raises (Machine)
100lbsx8 | 110lbsx8 | 120lbsx8 | 130lbsx8 | 150lbsx8

Seated Calf Raises (Machine)
45lbsx8 | 55lbsx8 | 55lbsx8

COMMENTS: Great workout. Squats still increasing dramatically (less than 4 weeks ago my max was 225, now I'm doing 235x5 no problem). Back pumps were moderate today, considering they kind of disappeared the last week or so. I also did some forearm work in between the sets. I meant to do some abs too, but didn't have time. The "Lower body power" seems completely different from Layne's first version. He's made power day like half power, half hyper. And I'm still not used to what my strength is as it changes each week, so I end up doing lower weight than I should for other stuff (e.x. leg ext. and curls, should of used more weight, less reps).

Monday, February 7, 2011

Week 5 - Day 1

Barbell Bench Press
135lbsx5 | 155lbsx5 | 185lbsx5 | 205lbsx3 | 135lbsx5 (Explosive)

Barbell Rows
135lbsx5 | 155lbsx5 | 155lbsx5 | 165lbsx5 | 135lbsx5

Pull Ups
BWx7 | BWx4

Rack Chins*
BWx8 | BW+25lbsx8 | BWx8
First time doing these. I kinda like them, but its very uncomfortable doing it weighted cause its a pain getting the weight on yourself, balancing it e.t.c. Supposedly you're supposed to have a partner when you do this.

Weighted Dips
BW+25lbsx8 | BWx8

Standing Military Press
95lbsx5 | 115lbsx5*
At the fifth rep, a cramp happend on my right quad. I don't know why or wtf, but it made me rack the bar asap. I couldn't extend it or bend it for the next minute or so. Weird...

COMMENTS: Started the workout awesome. Put up 185 easy. Put up 205 3x (pre-cycle 205 was my max) and still had a rep (or possibly 2) in me. But very happy about that. Bench is exploding. but after that, it all went downhill. Didn't feel much stronger as I was pre-cycle for bent rows, pull ups are just terrible (not sure if maybe my 10lbs+ weight gain is making it harder or what, but in general I suck @ pull ups). In fact, nearly ALL back exercises have been terrible this cycle. I'm having bad luck with them...
Dips felt heavy (the BW+25lbs felt heavier than the BW+45lbs I did last week), and the cramp I dont even know what...(it cut my workout short after that. I had 2 more exercises left...) In fact I've been having random cramps. When I get out of bed, if I twist my body (turn left/right), I get a random lower back cramp. So yeah, pretty shitty day, minus the bench press (thats the main thing tho right?). Maybe cause I'm still recovering from the flu and ate like 2000 cals over the weekend idk.

Sunday, February 6, 2011

Week 4 - Day 7


COMMENTS: Feeling much better. Just have a mild cold now. I should be good enough to lift tomorrow. I'm considering doing v2 of layne nortons power/hyper (idk if anyones checked it out), he put a modified version of it.

Week 4 - Day 6


COMMENTS: Feeling a little better. Sore throat is gone, now its just a moderate cold. Definitely noticing some mass gain too all around! Very happy about that. Can't wait to go back to lifting.

Saturday, February 5, 2011

Week 4 - Day 5


COMMENTS: Feeling a little better. Sore throat is gone, now its just a moderate cold. Definitely noticing some mass gain too all around! Very happy about that. Can't wait to go back to lifting.

Friday, February 4, 2011

Week 4 - Day 5


COMMENTS: Fuuuuuuuuuuuuuuuuuuuuuuuuuuuck!!! Sore throat has turned into a fully loaded flu overnight.... So far back day hasn't worked out at all on this cycle.... Arghhhhhhhhhhhh! I hope I can recover fast during this weekend. Getting sick was the one thing I was scared of while on this cycle.

Thursday, February 3, 2011

Week 4 - Day 4


COMMENTS: Packed with school work, won't have time to lift. Will have to wait for tomorrow. One thing I have noticed, which may be called a "side effect" is that I am going through food and water like no other. And its not like I'm trying, I guess h-drol makes you hungrier and thirstier than usual.
As for the weird left ball pain I mentioned couple days ago, its gone (phew).
I've also picked up a sore throat though Hopefully it'll go away during the weekend.

Morning Weight: 184lbs
Up ~13lbs since pre-cycle. BF still looks about the same.

Wednesday, February 2, 2011

Week 4 - Day 3

Flat Dumbbell Press
35lbsx8 | 60lbsx8 | 80lbsx8*
This is the first time I have touched the 80lb dumbbells. For ANYTHING (and I mean anything. Never shrugged e.t.c.) Old gym went up to 75lbs and when I started the new gym I wasn't strong enough to go near them lol. Feels good putting it up 8 times.

Incline Barbell Bench Press
Barx8 | 135lbsx8 | 115lbsx12

Kettlebells Shrugs
71lbsx12 | 53lbsx12 | 35lbsx12 [DROPSETS]

Decline Bench Press
135lbsx12 | 185lbsx5

60lbsx12 | 80lbsx12

Incline Machine Press
90lbsx12 | 180lbsx5*
Shoulder cramped up/pain. Delts still worn out from Monday, so yeah.

COMMENTS: Good lifts. Everything good so far. Strength still going up. 0 Sides today (not even backpumps!). feelsgoodman.mp4

Week 4 - Day 2

Barbell Squats
135lbsx5 | 155lbsx5 | 185lbsx5 | 205lbsx5 | 225lbsx5

Dumbbell Lunges
30lbsx5 | 50lbsx5

Standing Calf Raises (Machine)
80lbsx8 | 90lbsx8 | 100lbsx8 | 110lbsx8 | 140lbsx8

Leg Press
225lbsx10 | 315lbsx10

Single Leg Press Machine
45lbsx12 | 90lbsx12
Leg Curls
60lbsx12 | 80lbsx4*
*Hamstring cramped up on 4th rep. Not sure why.

Also did some abs/obliques

COMMENTS: Awesome workout. Pre-cycle 225 was my max squat, now I'm repping it 5 times 3 weeks after. So far so good.