Fall training 2013

[Bob]

I can't remember anything I do anymore so I'm going to start writing it down. Training is pure bodybuilding, plain and simple. Bonus time, started a Msten cycle yesterday. I weigh about 205-207, and I'm looking to lean down as best I can, and any muscle gains would be cool too. Biggest areas in need of mass are calves, arms, and shoulders. 

10/14/2013 - Back/Biceps

Lat Pulldown (Wide grip)

100x10

130x10

145x10

160x10

175x10

190x10

145xfailure (-2/3)

BB Row

135x10

185x10

205x2x8

185x12 (-2)

CSR (CG)

45x10

70x2x8

45x12 (wide) (-5)

Meadows Row

45x10

70x2x12+

45xfailure (-1)

CG Pulldown

130x15

130x12 (-2)

Ez Curls

65x10

75x10

85x8

95x2x8 -> 65x10 (-2)

DB Curls (palms up)

25x3x20

DB Hammer

40x10 -> 30x10+

DB Preacher (Flat side)

20x2xfailure

[Louie P]

[Sereni]

Me too!  Soon...

On Tuesday, October 15, 2013 12:01:35 PM UTC-4, Louie P wrote:

[Bob]

10/15/13 - Delts/Traps

1 Arm Standing Cable Fly

10x12

10x3x20

Seated Smith Machine OHP

barx10

75x12

95x20

115x20

135x3x12

95x12 (Failure with ultra wide grip, paused on chest)

Seated side lateral raises

15x3x20 

30x2x8 (swinging)

Seated Front Raises

20x3x20

Cable Upright Row

60x3x20

Rear Delts (On pec deck)

40x2x20

40x15

band pull-a-parts in between sets 

BB Shrug

135x10

225x10

275x2x10

1 Arm Smith Machine Shrug

115x25, 15 /failure (-3)

"Deficit" Cable Lateral Raises

20x20 -> 12+ (failure)

Had some front delt soreness going into this session so I did less pressing than normal. Also I normally would train triceps this day but I wanted to be fresh for benching on Saturday so skipped it. 

[Louie P]

How long is a session like this taking you?

[Bob Stevens]

Hmm, usually get to gym at 530 and start lifting by 6, so maybe 1.5 hours total. Sometimes longer but my goal is to get as much work done in that time as possible, and leave by 730 at the latest. 

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[Bob]

10/17/13 - Lower

Calf Raises

80x20 -> BW x15

100x2x10 -> BX x10

Hip Adductor 

3x15

Hip Abductor

3x12

Lying Leg Curl

112.5 x4x10

50x30 (1/2 reps from stretch)

SSB

145x8

165x8

175x8

195x8

205x12 ->195x6 ->175x7 -> 145x6 (paused) 

"supersetted" Sumo DL

225x4x10 

Leg Press (Narrow and wide foot positions)

4p/side x3 x Narrow x20 -> Wide x12 

one final set of 15 with feet low but narrow, then 12 reps high narrow. 

Leg Extensions

125x2x10 w/ 50x25 partials in between each set

125x10 -> 87.5x10 -> 50x8 (paused and flexed at top)

Glute Machine

100x2x15 (-3)

Calf Raises

[100x12 -> BWx12] x 2

Lousy session, didn't enjoy it at all and took forever. 

[Louie P]

That drop set with the SSB looked like fun. How did the legs feel after that?

[Bob]

The dropsets are usually good, but SSB without the box actually kills my shoulders and core more than anything.

10/18/2013 - Chest/Tricep

DB Incline
55x10
65x10
75x4x15

Pin Press (Med Grip, 3-4" above chest)
135x10
185x8
205x8
210x8 (-2)
185x8

Cable Fly
45x12
50x4x12

Decline BB (Med/Close grip)
135x15
185x12,11
135x10

Chest Press (Machine)
100x15 (W)
100x15 (N)
100x15 (W) -> 75x12 (N)

CG Smith Machine Press superset Cable Extensions (Kick-back)
135x3x15 - 15x3x20

Rope Pushdowns
60x2x12, 1x10
40x3x20 (failure)


Better day than yesterday, joints are a little achy but overall feel good.

[Bob]

10/19/2013 - Back/Bicepz

Lat Pulldown (Wide)

85x10

100x10

115x10

130x10

145x10

160x10

175x10

190x12

130x2x10

Behind the Neck Pulldown

55x10

70x8 

BB Row

135x8

185x8

195x8

205x8

185x10

CSR - 5sec stretch 2sec hold

45x4x10 (alternating grips)

High Row machine

60x4x12-15 (holds)

Low Row Machine (Neutral Grip)

100x10

125x10

150x10

Curl Machine

45x10

70x10

82.5x2x10 

27x10 (1 arm) 

BB Curls

45x10

65x10

85x10

95x8

65x15+

DB Curls 

30x2x10+ 

My foray into the world of bodybuilding has really taught me a lot this past year. Today was a perfect example of finally beginning to really learn how to train my back. 5 years ago, this day would have been plastered with all kinds of ridiculous weights that I performed with about 1/3 the ROM of what should be done. I got nothing out of it, except for some inflated ego and illusion of strength. It's amazing how little you know, when you think you know everything. 

[Alex M]

How are you liking the stack so far? Any good or bad sides yet?

[Sereni]

Good to see you learning Bob, and more importantly, admitting that you learned.  If you need any advice on how to shit your pants for two months and lost 50 lbs, let me know ;^)

[Bob Stevens]

Alex - Stack is going great, hitting my final doses today and will ride it out at these numbers. Only change I made is switched my anastrozole to ed instead of eod. Gyno is always a concern, or I should really say, more gyno. Other than that, no real side effects. On halo I had back pumps and acne early on, but not with this yet. Leaning out slowly as well, and my diet isn't even fully locked in yet. 

Nick - that's amazing. :) Treats for you on Saturday!

On Mon, Oct 21, 2013 at 9:03 AM, Sereni <glic...@gmail.com> wrote:

Good to see you learning Bob, and more importantly, admitting that you learned.  If you need any advice on how to shit your pants for two months and lost 50 lbs, let me know ;^)

--

[Alex M]

On Monday, October 21, 2013 9:36:34 AM UTC-4, Bob wrote:

Alex - Stack is going great, hitting my final doses today and will ride it out at these numbers. Only change I made is switched my anastrozole to ed instead of eod. Gyno is always a concern, or I should really say, more gyno. Other than that, no real side effects. On halo I had back pumps and acne early on, but not with this yet. Leaning out slowly as well, and my diet isn't even fully locked in yet. 

What are you on that aromatizes?

[Bob Stevens]

I was referencing the liquidex, nothing I'm on should aromatize, but I read a lot of posts about liquidex and at the .25mg eod, I don't think I was taking full advantage of the benefits. We'll see, I can already tell I'm holding less water, and if I can reduce gyno (leftover from being almost 300lbs in college) then it's worth it. 

--

[Alex M]

Ah ok I gotcha. I forgot you were using it for its dryness properties. Yeah that dose should dry you out considerably without affecting your joints/vitals/health markers too much.

[Nicholas Battista]

I love when Bob talks about science-y.

On Tue, Oct 22, 2013 at 9:08 AM, Alex M <a.mar...@gmail.com> wrote:
> Ah ok I gotcha. I forgot you were using it for its dryness properties. Yeah that dose should dry you out considerably without affecting your joints/vitals/health markers too much.
>

[Bob]

10/21/13 - Shoulders and Arms

DB OVH

55x10

60x10

65x10

70x3x10

Seated DB Lateral Raises

20x4x15

Seated 1 Arm DB OVH

35x20,15

OVH Machine (plate loaded)

45x20

70x10 -> 45x10 

Superset Front Raises

25x3x15

Shrugs (Smith Machine, paused at top)

225x2x10

225x15

225x20 

1 Arm

115x20,20,15 (failure)

Upright Row

45x2x12

Standing Cable Delt Fly Things

10x3x20

Pushdowns Superset EZ Bar Curls

80x10

100x3x10  -   Curls- 65x2x20, x15, 8 (slow reps)

Cable Kickback

15x20,20,10 (slow concentric)

I have to change my technique for DB Overhead, I currently use the bench at the 3/4 position, so 75-80deg instead of 90. I have a massive weakness in the 90deg position, which is probably why my shoulders aren't responding much to this movement, so from now on I will use the 90 deg position with lighter weight in the 12-15 rep range. My left shoulder gets some pain in this position if I don't warm up enough, so I'll do overhead pressing as a second movement instead. Added more protein into my diet, carbs are still pretty low, roughly 100g a day or less. 

[Louie P]

[FRAN PERKOVIC]

Since you're getting more into bodybuilding, it could be beneficial to give more attention to negative portions of the lifts non-big movements (aka everyting other than squats, benches and deadlifts).  I always feel like I'm fighting windmills with this one, but I haven't seen a single person in the gym do this and it is a such a waste of effort. Don't know how much you're guilty of it, but letting the weight fall has no benefits in building muscle. Negative portions create a lot of muscle microtears, and according to some sources even more the positive portions (lifting the weight up). More microtears = more muscle fibers to repair = more muscle mass.

I usually go with 1.5 seconds negatives on all my non-main lifts. It was horrible to get used to doing that, but I overcame my ego eventually.
Not to mention my joints got so relieved after this.

For all the sciency stuff related to it:
http://en.wikipedia.org/wiki/Muscle_contraction#Eccentric_contraction

[Alex M]

This is basically the argument and benefit for using really really heavy weight. Even if you swing the weight up and don't use exactly the muscles you're targeting, you can control the negative and possibly get more benefit, or at least recruit different muscle fibers. That's why I like to do both heavy sloppy shit and light controlled shit. I don't think anyone should rule out either one unless they feel they will injure themselves with the heavy sloppy shit. 

[Bob Stevens]

Not a bad idea, when I first started lifting I was really into Mike Mentzer and he was big on slow eccentric portion IIRC. I actually tried some of it last night as you'll see in my write up. It was challenging for sure. I just have to be careful because also as you'll see, my body can't take certain types of abuse like it once could, and I'm paying for it this morning. 

10/22/13 - Lower

Hip Adductor

80x12

90x3x12

Abductor

110x3x15

70x10 (slow)

Leg Curls (lying)

85x10

115x10

130x10

145x4x10

70x20 (1/2 reps)

Glute Machine

82.5x15

100x15

112.5x15

Leg Press

2p/side x10, 3 foot postions 

3p/side 2x10 - narrow/low foot pos -  4 second down, 3 second up 

3p/side x7 wide/low foot pos - 4 second down, 3 second up 

3p/side x20 High/narrow foot

Standing Hamstring Curl

25x10

35x10

Sumo DL

225x5

275x5x5 

Calf Raises

100x10 -> BW x10,  4 rounds

The leg press was hard as fuck, my quads were blown up after that, saw the setup in a Ben Pakulski vid and gave it a go. The sumo pulls started off fine, weight was easy, no real problems, but got super lazy on my last set, was basically stiff legging them, probably with a nice rounded lower back, and now my lower back is sore as shit. Had to cut training short because I can barely stand up straight. Hopefully it recovers by tomorrow enough so I can do my chest training. Might have to stick with just machines and what not if its still sore. 

--

[FRAN PERKOVIC]

Alex, yea that was kinda what I was thinking off. I usually stick with strict form explosive concentric and strict form controlled eccentric, but there is definitely a benefit of using a bit heavier weight and cheating a little bit on concentric and then go with heavy controlled eccentric. It's just that the only thing I see in the gym is cheating concentrics followed by joint-crushing negatives where they just let the weight drop.

Bob, do you already have some kind of routine you follow or just go as you feel?

[Bob Stevens]

Short answer if go by feel, but there is some resemblance of routine to it. I have 4 training days performed in a 5 days week, so I vary intensity depending on how many days rest that body part gets before being trained again, and what I did the day before. So if I train chest on Monday, it gets trained again Saturday, so I will typically do less tricep work on the shoulder day (thursday) and keep my pressing work minimal on shoulder day, to allow my front delts time to recover, etc.... things like that. 

 This is the evolution of ~8 years of training that seems to work in keeping me entertained as well as being able to make progress. 

On Wed, Oct 23, 2013 at 3:08 PM, FRAN PERKOVIC <fxp...@g.rit.edu> wrote:

Alex, yea that was kinda what I was thinking off. I usually stick with strict form explosive concentric and strict form controlled eccentric, but there is definitely a benefit of using a bit heavier weight and cheating a little bit on concentric and then go with heavy controlled eccentric. It's just that the only thing I see in the gym is cheating concentrics followed by joint-crushing negatives where they just let the weight drop.

Bob, do you already have some kind of routine you follow or just go as you feel?

--

[Bob]

Catching up with past few sessions, my back seems fine now, but it was a little sore for a few days. 

10/23/2013 - Chest

BB Bench (warmup)

135x2x15

165x2x10

Hammer Strength Incline Press 

Red bands+ 25x10

+35x10

+45x10

+50x2x10

+50x7 -> 25x8

Flat DB Press

60x10

70x15

75x2x15

75x18 (failure)

Supersetted DB Pullover (focusing on chest flexing)

50x3x10

Chest Press Machine

75x10

100x10

125x10

150x10

162.5x8 -> 112.5x6(neutral grip) x10 reg -> 75x10

Cable Fly's:

55x4x10+

45x12

CG Floor Press

135x3x10 (almost failed on each set)

Superset Pushdowns

95x3x10+

Getting bored of DB Benching, going to go back to doing more BB work, I can tell the lack of benching has had a negative effect on my absolute strength (in regards to bench). 225 has been feeling heavy lately, highly doubt I could match my best of 225x15 right now. 

[Bob]

10/25/13- Back and Bicepz

Pulldowns (Wide)

100x10 -> 

175x3x10

Row Machine

75x12

100x12

125x12

150x12

175x12

187.5x12

112x12

Behind the Neck Pulldowns

85x3x12

Overhand Hammer Strength Row

45x15

90x12

115x3x10 -> 90x7 -> 45x15 (1arm)

BB Row 

135x10 wide

135x10 narrow

135x15 wide

135x12 narrow

Rear Delt (pull apart)

20x10

30x3x10

Kneeling Cable Pulldowns

40x10

60x12

70x12

80x15

90x15

Cable Low Row

120x10

135x15, 12

BB Curls

up to 105x8 then dropset to 45

Db Curls

35x3x10

Cable Curls

few sets, didn't write it down for whatever reason

Preacher Curl Machine

3x10 then 1 arm with long negatives. 

Good session, tried a few tricks I saw in some videos, seem to have some merit based on how it felt. 

[Bob]

10/26/13 - Shoulders

Lateral Raises

17.5x15

20x15

25x15

30x15

20x15

BB OVH (standing)

45x8

75x8

95x8

115x8

125x8

95x10 

most reps are paused on chest

DB Front Raises superset DB Seated Press (flat!)

20x3x15

40x12,15,20 (ok little too light)

Shrugs (smith machine)

135x12

225x3x~15 or so, usually to failure

135x2x12 (1 arm)

I did something else but didn't write it down cause I was in a hurry to see Nick in a banana hammock. It was worth rushing. 

[Bob]

10/28/13 - Lower +Bicepz

Adductor

70x15

80x15

90x15

100x15

Abductor

100x15

120x15

130x15 -> 100x10 -> 70x30

Hamstring Curls

70x8

115x8

145x8

160x8

175x3x8 -> 130x10 -> 85x20 (1/4 reps)

70x20 (1/4 reps)

Leg Extensions (I do 75x20 1/2 reps in between every set)

75x10

100x10

125x10

137.5x10

150x3x10

112.5x10

75x10

37.5x4x10 1 leg

Leg Press 

5s down 5s up

2px10

3px10,7,6 wide and narrow foot positions

narrow feet 3px20

Front Squat

95x10

135x10

95x10 heals raised

DB Curls

30x3x12

Calf Raises were done after almost every set of everything. I didn't squat/pull since my back is still iffy. I liked the front squats though, been a while, probably haven't done them with any real weight in ~5years. I liked having my heals elevated too. These will get used for a while. 

[Louie P]

10/28/13 - Lower +Bicepz

I got exciting when I thought you did a workout only working your lower biceps 

[Bob]

10/29/2013 - Chest / Tricep/ Bicep

Bench

95x2x15

135x2x10

165x10

185x15

200x15

205x15

225x3x5

DB Incline

65x10

75x10

80x10

85x10

CG Smith Machine Incline

135x10

185x4x10

Pushdowns

120x3x10 - some elbow pain 

Cable Fly

50x10

60x2x10

50x10 (failure)

Cable Extensions

3x15 with some forced negatives

DB Curl warmup

25x12

30x12

Ez Curl Bar

55x8

65x8

75x8

85x8

95x2x8 -> 85x8 -> 65x8 -> 45x8 wait 30s then 8 more reps reverse grip

DB Preacher (flat side)

20x2xfailure + negatives

Felt really good tonight, bench felt great, the 225 sets were super easy which made me happy (:o). I don't think I had 15 in me, but I think 10 would have been possible had I not done sets of 15 beforehand. I cut out a few accessory movements due to time as well, but still got my pump on. Not sure if I'm doing the bench for reps yet, but I'll probably go to help out. 

[Bob Stevens]

Louie, if I knew how to make that part of my bicep grow, I'd be training it daily! So far nothing has worked! My damn arms (forearms especially) and calves have an aversion to growth. 

--

[Nicholas Battista]

It looks like if you count bench as your main movement and everything
else as accessory, you did 8 accessory movements. How many were you
planning to do? lol

[Bob Stevens]

So many Nick, so many. :)

[Bob]

10/31/2013 - Back/Bicepz

Wide Grip Lat Pulldown

85 -> 175 x10

190x4x10

115x10 (med grip, paused on chest)

Behind the Neck Pulldown

85x10, 12

DB Row

85x3x20

Hammer Strength Row

45x10 overhand

90x10 overhand

115x10 overhand, x10 neutral

90x10 overhand

Rowing Machine (wide)

100x3x20

1arm neutral 50x10

Neutral Grip Pulldown

130x10

115x8 

BB Curls

45x10

75x10

85x3x12, 1x10

45x12

DB Curls

25x20

Good night, the rowing machine upstairs by the windows is probably the best back focused machine there is in the gym, I highly recommend trying it out. Set the seat low so that when you pull, your arms go almost straight back so as if you were touching your nipple line (if there was a bar there). Then pause at the "chest" and slowly release back to the fully stretched position. Gonna weigh myself tomorrow or Saturday and see whats up. 

[Bob]

11/1/13 - Shoulders

Side Raises

15x12

Standing OVH

45x12

65x1285x12

95x12

105x12

115x12

super set

85x3x12

db side raises 30x3x8

Seated DB Front Raises/Side

20x3x10

20x10

BB Shrug

135x8

225x10

275x3x10

225x10

1Arm Smith Shrug

145x3x12

Shoulder Machine (1Arm)

50,60,70,80x10

Cable Delts

Pushdowns

I got this insane shoulder pump immediately and it was so painful I had to totally stop training, stretch out some, and restart, so that's why my training looks so haphazard. Once I got it under control training went ok. 

[Bob]

11/2/13 - Lower

Adductor

70x15

80x15

90x2x12

100x12

Abductor

100x20

110x15

120x2x15

Leg Curls

62x12

87x12

112x10

125x4x10 / 62.5x4x20 (partials)

Calf Raises

80x4x10 superset BWx4x10

Leg Press

Leg Extensions

and some other stuff I forgot to write down. Abbreviated session, had same really painful pumps so I killed it little early. 

[Bob]

11/4/13 - Chest

Bench

95x2x10

135x2x10

165x10

185x8

210x8

225x10

235x10

245x3x5

BB Incline

135x10

175x4x8

Hammer Strength Incline

50, 60, 70 x10

70x10, 70x8 -> 50x10

Smith Machine CG

135x12,8

185x7,8,8 -> 135x10

superset Cable Fly

50x10

60x10

50x10

40x12

DB Curls

35x2x10, 35xfailure

Good session, my bench feels good, the bar was bent like hell but all my reps were smooth. I think I was good for a couple more reps with 235. 

[Bob]

11/5/13 - Back/Bicep

Narrow Grip Pulldown

70 -> 190x10

145x10

DB Row

90x2x20 

Row Machine (wide handles)

100x10

125x10

150x10

175x10

200x10

100x2x10 paused

Hammer Strength Row

90x12,10 narrow

Lat Pulldowns 

130x10

145x3x10 strict

Behind the Neck

85x2x10

BB Row

135x10

185x10,10,8

BB Curl

45x10

75x10

95x8

115x5

95x8

45x10

DB Curl

45x8

50x8

Tonight was ok, kept getting light headed during db rows, and a little during the row machine. My heart rate was crazy high during these sets, made me feel a little uneasy. Have been sleeping shitty lately, so I'm happy tonight is an off night and I can relax and get some rest. 

[Bob]

11/7/13 - Shoulders + Bicepz

Standing Side Raise

15x15

20x15

25x2x15

Seated DB OVH

50x10

60x10

65x10

70x10

75x10

80x10,8 - getting these into position gives me a charlie horse, so I did both sets with my left leg flipping out. 

Seated Side/Front Raise

20x2x10 / 20x2x8

Shrugs (with 2 count at top)

135x8

225x10

275x2x10

315x2x10

225x13 

BB OVH Superset Side Raises

95x3x15

30x10, 32x5x2x10

Cable Delt / Tri Ext

15x2x12 / 15x2x20

EZ Curl

65x10

85x2x10

65x8 3s negatives

DB Curl (left arm only)

25x3x10

[Sereni]

DB Curl (left arm only)

25x3x10

 

Masturbation injury?

[Bob Stevens]

Nah my keyboard is fine ;)

My left arm is smaller than my right arm and it annoys me. And my right arm isn't that big to begin with. 

--

[Bob Stevens]

Update for 11/8 - 11/11:

Back story: Past 2-3 weeks I've been getting frequent headaches, stomach aches and light headed. I got really light headed at the gym doing DB Rows last session, but didn't think much of it.

Lower session on Friday was horrible, couldn't get my body to do anything. I called it after 90 minutes of basically just wasting space. Later that night, I got up off the couch quick to pee and while in the bathroom I got light headed and passed out on the floor. I woke up after 10-15 seconds and I was super disoriented and confused. I layed down and felt ok after 5-10 minutes. I managed to smash the doors off the closet while falling but didn't hurt myself at all luckily. 

Saturday I decided to not train because I was completely unmotivated and very tired.

Tonight (11/11) I went in to do my chest training, was feeling really good (strong) but after a couple sets with 225 then 245 on bench, I was getting light headed again. So I stopped benching and did some light DB work, just 70s for 10-15 reps with long pauses. I felt ok, but now I was in my head, and didn't want to push too hard and end up on floor again. I did a few more movements and left.

I debated finishing out the last 3 days of my cycle, but instead decided to end it abruptly on Saturday. As soon as my PCT is over I'll be heading to a doctor to get a full blood work up done, and see whats going on because I've honestly felt like shit for a while now, and just basically ignored it and carried on.

Getting old is great....

[Alex M]

Damn dude that doesn't sound good. Good call on just ending the cycle and getting to a doctor. Hope it's nothing too serious.

[Louie P]

Hope you are feeling better and healthy. Good luck


"Getting old is great...."

Do you prefer Viagra  or Cialis? 

[Nicholas Battista]

Good luck, Bob!

[Louie P]

feeling any better?

[Louie P]

Maybe it was this paleo/non wheat/hippy/ vegan diet you were talking about. I think your body was just telling you it needs more cakes, cup cakes, and cookies.

[Bob Stevens]

Haha I got my fair share of crap foods, don't worry. So far I'm feeling better, my appetite is coming back, I haven't had a constant headache since Sunday either. I started on Clomid 50mg a day, we'll see how that goes. I did a ton of reading about Clomid and I have high hopes for it. I still got light headed after heavy working sets last night, but I played it safe and just did a fast session. Tomorrow I will push up the intensity again and see how it goes.

[Dan]

Perhaps because Abbott's closed?  Do they have a year round location, Bob?

;)

[Sereni]

The fat jokes are no longer centered on me!  Wahoo.

[Bob Stevens]

Haha I wish I was double fisting PB and Cookies and Cream shake like the old days...

Congratulations Nick, but now I bench more than you ;)

On Thu, Nov 14, 2013 at 9:35 AM, Sereni <glic...@gmail.com> wrote:

The fat jokes are no longer centered on me!  Wahoo.

--

[Sereni]

We all know how long that will last.

[Louie P]

What ever happened to the race to a 300 pound bench? who won?

[Sereni]

I was the victor.  Bob owed me a romantic dinner, but his pastry gifts more than cover that long-lost bet.

[Bob Stevens]

We can re-race if you want, and I'll give you the night of your dreams if you win. :O

On Thu, Nov 14, 2013 at 11:10 AM, Sereni <glic...@gmail.com> wrote:

I was the victor.  Bob owed me a romantic dinner, but his pastry gifts more than cover that long-lost bet.

--

[Sereni]

Only if the new race is to 200...

[Louie P]

How is PCT going? Feeling Better?

[Bob Stevens]

So far so good, I haven't been keeping up with the log because I've been busy at work, but lifting is still going good. Endurance has taken a hit, but I'm also trying to do shorter rest periods. I hit some decent bench numbers the other day like 245x11, would have got 15 but my lower back was tweaking out so I stopped at 11. Lower body I'm still just doing lots of reps, did SSB 145x100 (in 4 sets) last week, this week I'll do some pulling. I'll try to throw my updates in this weekend when I get time. 

On Thu, Nov 21, 2013 at 1:20 PM, Louie P <louiep...@gmail.com> wrote:

How is PCT going? Feeling Better?

[Sereni]

Bump...?

[Louie P]

Bob is currently in love, he is also vegan now, wears skinny jeans and thinks motorcycles are too dangerous.

On Tuesday, December 17, 2013 1:35:29 PM UTC-5, Sereni wrote:

Bump...?

[Sereni]

Bob has always worn skinny jeans. 

[Louie P]

He probably doesn't even like Abbott's anymore..........

[Bob Stevens]

I prefer sweatpants, you jabroni's. 

but seriously, training just been a lot of the same, not counting calories or really paying too much attention to what I'm eating, just making sure I get a bunch of proteins. Strength has tapered off a bit, but I don't really care as long as I gain muscle. 

On Wed, Dec 18, 2013 at 8:35 AM, Louie P <louiep...@gmail.com> wrote:

He probably doesn't even like Abbott's anymore..........