Barnzy's back at it workout Log

[barnzy7]

I've had logs before that I was able to keep for a while. I have had ups and downs training in the last year or so, hopefully this will keep me focused and able to track progress.

Within the month I will be running helladrol for 6 weeks, full PCT and all supporting supps. Ill update more as I go.

Current:

5'9
185lbs
12-14%BF

By spring I have a few weight goals as far as lifts.

Bench: 370-405
Deads: 550-595

Legs: No squat rack, Would like to put some nice size on all around.

Havent pushed as far as max lifts go in a while, hurt my back deadlifting a while back and its been a slow recovery for the last year and a half. Pre injury I was able to get up to about 200lbs, benching 330 for 2, deadlifting 525 for 2. Squatting 405 and Shoulder pressing 205+.

Progress pics to follow.

Current Supps:

Whey
Multi
Creatine

Soon to be:

Whey
Multi
Creatine
Glucosamine/chondroitin
ZMA
Aminos

 

[barnzy7]

11-2-13

BACK/BI

Usually really only keep track of 2 or 3 primary lifts, the rest of my working sets are "complimentary" movements.

WG Pullups:
x6
x6(+25)
x6(+50)
x4(+75)

Deads:

135x6
225x6
315x6
365x2
405x2
455x2
495x2(most ive done since injury)

 

[Mr P]

barnzy glad to see your back nice, typo I mean glad your back

 

[barnzy7]

barnzy glad to see your back nice, typo I mean glad your back

Please tell me the mrs's is still around??...I mean...hey Pinga!

 

[Mr P]

FYI you fresh dirty boy she's around, now everyone calls Fat sasso not Ron

 

[barnzy7]

FYI you fresh dirty boy she's around, now everyone calls Fat sasso not Ron

Glad to see you are both still around, I have absolutely no idea what that means haha

 

[barnzy7]

11-3-13

Shoulder/Tri

Havent specifically trained shoulders in months. Usually do a 3 day split but decided to throw this in for fun.

DB Shoulder Press:

40x20
50x10
60x10
70x8

Power Cleans:

135x10
135x10
155x6
175x6
195x4

Dips:

x15(3)
+45x15(3)

Felt nice and weak but no biggie, got a nice pump, shoulders were on fire. Gym doesn't have actual dip bars so I had to move the back extension setup to the largest pin and do dips on the backside. Im not exactly sure how much weight it will handle before I break it or fall flat on my face.

 

[barnzy7]

11-5-13

Legs

Heavy Ham Curls

Heavy Leg Ext.

High rep Smith Squats and Leg Press

(Legs are still killing me today)

 

[barnzy7]

11-6-13

Chest

Flat BB:

135x20
185x4
225x2
275x2
315x1
225x10
225x10

Incline Single Arm DB Press:

40x10
60x10
80x8
100x4
50x10

Smith Bench
Weighted Dips
Light Tri

 

[barnzy7]

11-8-13

Back/Light Bi

Pullups:

BWx10
BWx10
+45x8
+90x3.5
BWx10

Deads:

135x10
225x6
315x3
365x3
405x3
455x3
495x3

SuperSet/ medium grip pullups

Single Arm Seated Hammer Rows

1platex20x2
2platesx12
3platesx12

Don't think ill have too much problem getting around 550 for reps during this 6 week helladrol run. When I was repping 525x3 I was usually able to hit 495 for 5 or 6. Considering Ive only done heavy deads the last 2 workouts I should be right back in the swing of things.

 

[barnzy7]

11-9-13

Abs/Forearms

Absolutely hate abs more than anything. I need to get into the habit of doing them and not half assing them

 

[barnzy7]

11-10-13

Legs

Heavy Ham Curls

Heavy Leg. Ext

Heavy Leg press

Everything SS with calves, single leg as well as both.

Didn't count sets, just went until I was completely dead.

 

[barnzy7]

11-11-13

Chest

Nothing to report, switched things up did high rep with little to no rest. Will be starting helladrol this week and thought it was as good a time as ever to throw in some lighter weight and high rep

 

[barnzy7]

11-13-13

Back

Same type of training as chest, lighter weight, higher reps. Superset almost every movement with either pullups or some type of bicep work.

Took it easy with deads and got a ridiculous back pump, right after wards did cable extensions for back. Did 405 for 8-10 easy reps, only use chalk, no straps. I never have a problem doing doubles or triples with grip even after 495+ but I noticed my grip started failing after 8 reps. Going to pound forearms more often with heavier weight.

 

[barnzy7]

Nice log brother. You are definitely killing it on those deads. You're moving some serious weight. Stay safe with no injuries!

Keeping my fingers crossed for no injuries. Id like to think ive learned how to avoid it over the last year and a half. thanks for checking in!

 

[barnzy7]

11-15-13

Legs

High Rep/Weight, same as the other workouts this week. Will be posting/starting helladrol run either today or tomorrow

 

[barnzy7]

PCT may vary some, NTBM was supposed to send me hcgenerate to log but haven't heard back since I sent my shipping info so this will be my tentative supps as of right now.

 

[barnzy7]

6 week stint followed by a decent PCT. Other daily supps will include glucosamine, fish oil, a multi, bcaa/aminos, creatine, whey. ZMA

Week 1:
Helladrol 100mg
Formestane 6 pumps twice a day

Week 2:
Helladrol 100mg
Formestane 6 pumps twice a day

Week 3:
Helladrol 100mg
Formestane 6 pumps twice a day
N2 Guard

Week 4
Helladrol 100mg
Formestane 6 pumps twice a day
N2 Guard

Week 5
Helladrol 100mg
Formestane 6 pumps twice a day
N2 Guard

Week 6
Helladrol 100mg
Formestane 6 pumps twice a day
N2 Guard

Week 7-10
Formestane 6 Pumps twice a day
Forged PCT 4 caps daily
Hcgenerate

*May extend PCT a little longer especially if I still have extra product.

 

[barnzy7]

Day 1

11-16-13

Chest

I do "higher" rep so infrequently it kills me when I do it and strength is always way down. maybe Ill throw more in on the main movements.

DB Press:
30x20
40x20
60x12
80x12
100x10

BB Press:

135x15
185x10
225x10
245x8
225x10

Weighted Dips:
+45x12x3

Everything was superset with forearms or tris. Starting weight was 183lbs,not sure on lifts, ill know when Im feeling strong.

 

[barnzy7]

Day 2

11-17-13

Back/Bi/light shoulder

Weighted Big Bar Pullups-worked up to +75lbs, superset pullups with at least half of the movements

Deads:

135x10
225x8
315x4
405x4
495x3(Couldn't get 4th rep all the way up)

Reverse grip lat pull downs:

90x15
120x10
150x10
180x10
210x8
220x6

bunch of bicep work, and some random shoulder work. Didn't feel very strong especially on the weighted pullups. Kind of funny sidenote, these two guys who were in there are definitely running some juice, so theyre banging out 20+ reps benching 225, which is cool, Ill be right back there in a couple weeks, I was warming up deads with 225 and I hear the guy say "psshhhh I can do that" as Im walking away, got up 6 or so and was done, I was walking back over and he gave me a look almost as if showing off...3 sets later with another 3 plates on either side he was just standing there with his mouth dropped.