RCP's crazy stack log

[rcp197inIZ]

25 June

Diet: CHEAT DAY
Meal 1: Protein Shake and banana
Meal 2: 2 slices turkey, collard greens, yams, stuffing w/gravy, white choc macadamia nut cookie
Meal 3: PreWO Shake
Meal 4: Post WO Shake w/1 pack oats
Meal 5: Philly Cheese steak, potato wedges, 3 mozzarella sticks, pralines and cream ice cream, diet coke
Meal 6: Casein bedtime shake

Lift:
ATG Squat - 315x1x4, 295x2x4
Leg Sled - 500x2x6
Deadlift - 315x1x6, 315x1x5

Dumbell Standing Calf Raise - 100'sx2x8
Hammer Seated Bent Knee Calf Raise - 150x2x8

Comments: Shitty lift today. I started having a little bit of lower back pain last night and into today so I had to drop weight on every lift. The pain comes and goes every so often and the doc's tell me it's associated w/my Crohn's disease. It's bone pain, not muscular pain, so I just try to keep working out through it, unless it is too severe, then I can barely walk. It's not too bad right now though. Tomorrow will be an off day and then back to it on Tuesday with Chest. Switched the schedule around because my partner has duty tomorrow and he didn't want to miss a workout.

[rcp197inIZ]

27 - 29 June Update

It's been a few days since last post because our internet connection went down over here in Iraq due to all the flooding on the east coast. We are now back up for the time being so I wanted to catch up on the log.

27 June
Lift: Chest and Forearms
Incline Bench - 245x1x6, 255x2x5
Flat Bench - 275x2x5; 285x1x4
Decline Bench - 265x1x5, 275x1x5

Bench Wrist Curls - 85x2x10
Dumbell Wrist Curls - 40'sx2x10

Comments:
Negative - My back is really freaking killing me. I went to the Dr this morning and they seem to think it's a pinched Psyiatic nerve. Anyhow, it hurts to walk, especially when I put pressure on my right leg. I've been limping around like an idiot all day. The Dr. gave me Flexeril to take at night and Tramadol along with Extra Strength Tylenol to take during the day.

Positive - Despite the back pain MY CHEST DAY WAS UNFREAKING BELIEVABLE!!! I went up on all lifts and felt great before, during and after the workout. This was really one of the best lifts I've had in a long time. I've started megadosing PowerFULL and Cissus and also started taking Xtend Postworkout so that may have contributed somewhat. Hopefully this continues.

28 June
Lift: Back and Abs
Barbell Row - 185x2x6
Close Grip Pulldown - 117x2x6 *Not sure what the number respresents. It's not lbs or kgs...anyhow, it's the next to the last plate on the stack.
Weighted Pullup - BW+25x2x5
Cable Row - 97x2x6

Cable Crunch - 140x3x15

Comments:
Negative - My back is still hurting bad. I haven't taken any of the meds yet because I'm unsure how they interact with the Supplement schedule. I'll definitely take the Flexeril tonight to see if it helps at all. I could have gone heavier in the Barbell Rows and Cable Rows, but I couldn't put much pressure on my right leg, so that was hurting progress a little bit.

Positive - Felt great in the gym again, with exception to the back pain. I definitely will be able to increase weight once the pain goes away. Hopefully by next week. My Symmetry X came in today, so I started taking that as well. I've also switched over from Now Adam to Animal Pak because I'm out of Adam.

29 June
Lift: Shoulders and Traps
Dumbell Shoulder Press - 85'sx3x6
Behind the Neck Seated Shoulder Press - 185x2x5
Dumbell Side Raise - 35'sx2x6
Standing Cable Rear Delt - 40x1x6, 42.5x1x5

Barbell Shrug - 315x2x8
Upright Row - 135x1x8, 155x1x7

Comments:
Negative - Well, I took the Flexeril last night and have to say my back felt much better this morning. I still have pain but I'm now able to walk without limping which is a big plus because now everyone won't look at me like I'm crippled when I walk around. Today during the Shoulder work, my shoulder and elbow joints were a little sore and kept popping, especially during overhead presses. I think this may be from the volleyball game a few days ago, because they've been popping a little ever since despite the Cissus.

Positive - Another good workout. I may have been able to go up on the dumbell presses to 90's but didn't want to push it too much since the joints where popping so much. I finally remembered my straps so i was able to increase the Shrug weight. My Traps are nice and sore as I'm sitting here writing this.

[rcp197inIZ]

30 June

Lift: Bi's and Tri's
Barbell Curl - 115x1x6, 125x2x4
Close Grip Chins - 1xfailure
Hammer Curl - 50'sx2x6
Incline Curl - 45'sx2x6

Dumbell Skull Crusher - 50'sx2x6
Rope Push Down - 180x2x6
Dumbell Overhead Extension - 110x2x6

Comments:
Negative - I'm still in a lot of pain from my back. Hasn't been affecting upper body lifts, but it will likely prevent me from lifting legs next workout if it doesn't start feeling better. This back problem is really putting me in a bad mood. Especially because I have to walk (limp) almost 3 miles a day.

Postive - I can feel myself getting stronger and seeing the weights increase every week is a big plus. Things will be much better once the back feels better.

[rcp197inIZ]

4 July

Diet:
Meal 1: Protein Shake and 1 pack oats
Meal 2: 2 slices turkey breast, collard greens, yams, cornbread stuffing
Meal 3: tuna w/salsa
Meal 4: PreWO Shake
Meal 5: PostWO Shake
Meal 6: 2 slices rib eye (fat not eaten), broccoli, pinto beans
Meal 7: Casein bedtime shake

Lift: Chest and Forearms
Incline Bench - 255x3x5
Flat Bench - 275x3x4; 285x1x4
Decline Bench - 245x1x6, 275x1x4

Bench Wrist Curls - 85x2x10
Dumbell Wrist Curls - 40'sx2x10

Comments:
Negative - Back is still hurting bad in my lower right hip area. I had to skip leg day yesterday and haven't been able to do cardio for a week because of it. Today I felt like I had something pinched between my shoulder blades right around my spine too. It definitely caused me to lower some of my lifts. I could have went higher if it wasn't for the pain. I'm gonna have to go back to the doc if it doesn't get better soon. I am having trouble walking back and forth to work.

Positive - Finally got three sets on the incline at 255. That's about the only thing positive that came out of today's workout. I really felt like shit b/c of my back.

[rcp197inIZ]

5 July

Diet:
Meal 1: 6 hard boiled egg whites, 2 yolks
Meal 2: Protein Shake
Meal 3: chicken breast, mixed vegetables
Meal 4: PreWO Shake
Meal 5: PostWO Shake
Meal 6: Turkey and swiss on wheat bread, 1/2 serving stir fried chicken and veggies
Meal 7: Casein bedtime shake

Lift:Back and Abs
Barbell Row - 185x2x6
Close Grip Pulldown - 117x1x6 127x1x4 *Not sure what the number respresents. It's not lbs or kgs...anyhoo, the last set was the entire stack and it felt damn heavy.
Weighted Pullup - BW+25x2x6
Cable Row - 107x2x5

Comments:
Negative - Back pain has subsided for the most part;however, i think i messed up the tendons that connect to my hip from the front. They have been hurting today and I can barely walk right after I stand up. I'm pretty sure it's because I've been walking so jacked up for the last week b/c of the back pain that I probably did something to them. The sharp pinching pain between my shoulder blades was gone this morning when I woke up also. Hoping to be able to start cardio in another day or so. I haven't been eating as much as I should be lately because it's sooo freaking hot here and by the time I get to the dining facility I'm so sweaty and my hip/back is usually hurting that I lose my appetite and have to forcefeed myself. The selection/quality of food has been very poor lately too.

Positive - Workout was good today. Increased weight in a few places this workout. I think I'm sort of at a stalemate right now in the recomp because of the back right now. I'm down to about 217 but suspect I'll be shedding a few more lbs as soon as I can do cardio again. All in all, I'm satisfied. I'll be posting measurements and progress pics soon enough.

[Seroph4x]

y dont you add White Blood?

[rcp197inIZ]

meh, i tried two bottles of white blood a while back and tried some other NO products. I think NO is over-rated for the most part and doesn't do much except for a "pump" which just makes it harder to lift and move around temporarily. I'm debating taking White Blood at night though to see if I respond any better. I'm currently taking 56 pills a day right now and fill like a druggie so I'm waiting until I get off some stuff to decide.

[rcp197inIZ]

6-7 July

6 July
Lift: Shoulders and Traps
Dumbell Shoulder Press - 85'sx1x6, 90'sx2x5
Behind the Neck Seated Shoulder Press - 185x1x6, 195x1x4
Dumbell Side Raise - 35'sx2x6
Standing Cable Rear Delt - 45x2x5

Barbell Shrug - 315x2x8
Upright Row - 155x2x7

Comments:
Negative - Back and hip felt better today, but still a little pain. Other than that it was a great day.

Positive - Great lift day today. Went up in both presses and rear delt. Dumbell Side Raises are tough to increase 5lbs in because I keep my arms straight out the whole time.

7 July
Lift: Bi's and Tri's
Barbell Curl - 125x1x6, 135x1x4, 125x1x5
Hammer Curl - 55'sx1x4, 50'sx1x5
Incline Curl - 40'sx2x6

Dumbell Skull Crusher - 55'sx2x6
Rope Push Down - 180x2x6
Dumbell Overhead Extension - 110x2x6

Comments:
Negatives - burnt myself out too early on bi's by jumping up to 135. The rest of the lifts suffered because of it.

Positives - pain in back and hip is almost completely gone. Had a good workout today and plan to do some cardio tonight after work. It was great to be able to walk around w/o a limp. This instantly put me in a better mood!

[rcp197inIZ]

Progress Update (Measurements and Pictures)

Ok, so here's the latest info. I took some pictures over the last few days and measurements this morning. I definitely plan on shaving my body hair... I can't stand it!!! I apologize in advance for the underwear shot!

Initial Measurements:
Waist - 37
Neck - 17.5
Right Bicep flexed - 17
Forearm - 13
Right Quad - 25

Current Measurements:
Waist - 35.75 (-1.25)
Neck - 17.25 (-.25)
Right Bicep Flexed - 17.75 (+.75)
Forearm - 13.25 (+.25)
Right Quad - 24 (-1)
Right Calve - 16

[rcp197inIZ]

10 July

Diet:
Meal 1: Protein Shake
Meal 2: veal, spaghetti w/meat sauce, peas
Meal 3: PreWO Shake
Meal 4: PostWO Shake
Meal 5: Turkey and swiss on wheat bread, 1/2 serving stir fried chicken and veggies
Meal 6: Casein bedtime shake

Lift: Back and Forearms
Pullups - BW x 50
T-Bar Rows - 170x2x6
Reverse Grip Pulldowns - 53x1x5, 58x1x4 *weird weights again, the last set was one plate from the bottom
Dumbell Rows - 100x1x6, 110x1x6
Lowerback Extensions - 100x2x6

Behind the back barbell wrist curls - 75x2x8
Dumbell wrist curls - 40x2x8

Comments:
Negative - Little bit of shoulder pain today, but nothing too bad. My lower back and hip is feeling much better. Today during the pullups, after the second set, my bi's got really tight and pumped. The pump made it very hard to finish the pullups.

Positive - Today was the first day in the new rotation for this four weeks. It was a good workout overall, except for the pullups because of the pump. Took measurements and posted them this morning along with progress pics. Glad to see the waist down over one inch. Hope to keep the party going.

[rcp197inIZ]

11 July

Diet:
Meal 1: 6 hard boiled egg whites, 3 yolks, protein shake
Meal 2: shrimp and veggie stir fry, 2 slices turkey breast
Meal 3: PreWO Shake
Meal 4: PostWO Shake
Meal 5: shrimp and veggie stir fry, pasta w/tomato sauce
Meal 6: Protein Shake
Meal 7: Casein bedtime shake

Lift: Shoulders and Traps
Seated Barbell Shoulder Press (in front of neck) - 185x1x6, 195x2x5
Dumbell Front Raise - 40x1x6
Cable Side Raise - 40x2x5
Dumbell Rear Delt Raise - 30x2x6
Barbell Shrug - 315x3x10
Hanging Straight Leg Raises - 3x10

Cardio: Softball game (exhibition)

Comments:
Negative - Back was sore from yesterday's workout! That could be a good thing too though

Postive - Great workout today! Felt good the whole time.

[rcp197inIZ]

12-13 July

12 July

Lift: Legs
Squat - 225x4x6
Leg Extension - 140x2x6 *Had to sub these for lunges b/c my lower back isn't ready for the lunges yet
SLDL on platform - 275x2x6
45 degree calf raise - 400x2x8
Seated Calf raise - 180x2x8

Comments:
Negative - It was nice to be able to do legs again after a week off, but I had to hold back a lot b/c my back isn't ready to go quite yet. Tried to do lunges, but there was no way I was going to be able to get through a set of those.

Positive - Able to work legs again!

13 July

Lift: Chest and Abs
Flat Bench - 295x2x5, 295x1x4
Incline Dumbell Bench - 100'sx2x6
Weighted Dips - 75x2x6
Pec Dec - 165x1x6, 180x1x5

Decline Weighted Crunch - 45x2x15
Weighted Side Bend - 45x2x15

Comments:
Negative - Legs are sooooooore from yesterday. That's what happens when you take a week off of legs i guess.

Positive - Absolutely great workout today. I felt like I could just keep going and had to force myself to stop after adding the pec dec to the workout. It was also the heaviest weight I've ever used on the dec before by far and I've never done dips w/that much weight before.

[rcp197inIZ]

14 July

Lift: Bi & Tri
EZ Bar Curls - 115x2x6, 125x1x4
Dumbell Curls - 50x2x5
Preacher Hammer Curls - 40x2x5

EZ Bar SkullCrusher - 125x2x6, 135x1x6 *Need more weight next week, felt too light
Dumbell overhead Extension - 110x1x6, 120x1x6 *Need to go higher on this too, still felt too light.
Rope Pushdowns - 180x2x6

Cardio: 1 hr softball

Comments:
Negative - My appetite has been out of control today! It's seriously been almost killing me not to start eating junk

Positive - Feeling good today! Everything on tri's seemed light and I will have to increase lbs next week. I expected to go down in weight there, since yesterday was chest day. Very happy with the results though.

[pu12en12g]

Solid updates !!!