Rocky...Rocky...Rocky...

Since somehow my "gets jacked up" thread disappeared (no hard feelings, really...lol) I thought I'd change gears and bring a thread up here and talk about "Phase 2". This isn't sponsored anyhow, so may as well.

Rules of engagement are the same as before - lift well, eat well, rest well. Program is a little different though:
Upper 1 (Mon):
Flat BB or DB bench
Bent over row or T-bar row
Low Cable Rows
Seated or Standing Military Press
one each bicep and tricep exercise

Lower 1 (Tues):
Squat
Stiff leg deadlifts
some ab work
accessory lifts like pull throughs, hyperextensions, GHR's, etc.

Upper 2 (Thurs):
Incline BB or Incline DB
Pull ups
Pull downs
*maybe* DB shoulder pressing (I do it but it's not necessary)
One each bicep/tricep

Lower 2 (Fri):
Deadlifts
Leg Press
Calf Raises
I sometimes throw in front squats or zercher squats on this day also.

Diet - about the same as I have been, adding a few more clean calories in though as needed. Going to work toward continuing dropping the fat as much as is realistic while continuing to add mass along the way.

Help - OH's ProComplete40 protein, still have a jug of Xtend I'm using up, have a few weeks' supply of SX around, plus some other goodies... :willy_nilly:

Let's get it on.

Upper 1
Flat BB bench:
1 x wu
4 x 6 x 195
*feeling weak as sh!t here today...not sure why.

Bent over DB row:
3 x 10 x 100's

Low Cable Rows
2 x 8 x 200
1 x 7 x 200

Seated Shoulder Press (smith)
3 x 6 x 120 (plates)

Bench dips (feet elevated bench high):
3 x 15 x bw+45

Seated Hammer curl:
2 x 10 x 50's
1 x 9 x 50's

Cable X-overs:
2 x 10 x 25 each side

Sorry about your other log dude, seems a few have gone missing... I messaged ronin ts wondering where the hell his had dissapeared to aswell. Has your post-count dropped too?

Goodluck with your training bro!

Thanks - it's one of those things where technology isn't all it's cracked up to be and I'm not sweating it much. Never paid attention to the post count - but now that I think about it, the count might have been over 100. Stuff happens...and I'm just picking...lol.

I'm a bit excited about where things are right now, can't wait to see what transpires. Probably going to get in just a little earlier than normal today since I'll be up that way for a few things in the 2:30 - 3:30 hour.

Damn kids playing around in the admin clubhouse...lol...sounds like a mess to clean up. Especially the kegerator...lol.

I figure I'll be hitting it around 3:30...going for my 8 week visit to the clippers then I need to see a former boss about a few things. We may cross paths when I'm done and you're getting started - of course, rain permitting...lol.

Lower 1:

Skwat!:
1 x wu
3 x 8 x 245
2 x 6 x 245

SLDL:
3 x 8 x 225
1 x 6 x 225

Hanging Leg Raise:
3 x F x bw

Pull-Thrus:
3 x 8 x 80

Notes:
- Getting out of sorts a little schedule-wise (going in early, running errands for a bit leading in, not completely in rythym with the normal program of eating and such) left me feeling a little out of sorts with the MFX. I think that'll iron out though.
- Felt great otherwise, good day's work-out for the lower body. Doing stuff I haven't done in a while (pull-thrus in particular) as lower assistance work left me pumped where I had to sit for a few before leaving.

The next couple days will prove interesting as "things" build. Should be fun.

Thanks man. I would probably define what I'm trying to do as a recomp more so than cut/bulk, so the term fits well. I can see some progress, and it's good to know others do as well. Good motivation to keep tearing sh1t up.

Upper 2

Incline DB press:
1 x wu
2 x 8 x 65
1 x 6 x 70
1 x 5 x 70

Lat Pulldowns:
3 x 8 x 150
*followed by hanging stretch from the assisted pullup/dip machine, 30 sec.

Upright row:
3 x 10 x 85

EZ Curlz for da gurlz:
3 x 8 x EZ+70

SS Rope Pulldowns ----- High Cable Curls:
2 x 10 x 80 ----- 2 x 10 x 25

Notes:
- a little too much chatter at times but still good motivation, good drive...feeling pretty "alpha".
- I need to make a calorie adjustment and add in some clean cals, as my hunger is up...not severely so, but it's noticeable.

lol - actually wasn't referring to you...someone else showed up as you left and that was a bit more of a problem than you were...

On the curlz for da gurls, I rigged up the 2 smith machines...figured they needed some use or something. It was impressive.

Yup, 2 D-rings to make sure that chain didn't bind up and snap in half in the meantime...lol.

He tried to chat me up a bit about his lack of motivation and I finally had to say "yeah, I hear ya...I gotta stop talking about it and just lift that stuff tonight.." and put the music on and busted the rest of my sets out. Good guy and I have no issues with him - just sometimes he has got to know when to shut up and lift, yanno?

Looking like an early lifting day for me tomorrow - so I'll go back to sleep now...lol

Lower 2, early run...typical Friday it seems lol. Cutting it to the quick:

Deads - Triple-threat style:
1 x wu
3 x 3 x 405
1 x 5 x 315
followed by
2 x 12 x 225 shrugs

Leg Press ----- Calf Raise on the leg press sled:
1 x 10 x 12pl+sled ----- 1 x 20 x 12pl+sled
1 x 10 x 12pl+sled ----- 1 x 18 x 12pl+sled
1 x 9 x 12pl+sled ------ 1 x 16 x 12pl+sled

Single leg extension:
2 x 10 x 110

Notes:
- Very, very alpha today. Great intensity.
- A little down on power at times (the 315 x 5 DL set was a struggle when it's normally very easy no matter where in the set), in part from a restless night and in part from going in the early part of the day. Can't smash it every time I guess.

Lots of folks with a post-football hangover I guess, gym was pretty empty tonight. Tim was probably out cruising on the bike since it was nice out...lol. Time to rock the house.

Upper 1
Flat BB bench:
1 x wu
3 x 4 x 205
1 x 3 x 205
*Now today that felt easy. PR.

Bent over BB row:
2 x 8 x 205
1 x 7 x 205
1 x 5 x 205
*PR again...

Low Cable Rows
2 x 8 x 210
1 x 7 x 210

Seated Shoulder Press (smith, volume work)
3 x 10 x 90 (plates)

SS Bench dips (feet elevated bench high) ---- Seated Hammers:
3 x 15 x bw+45 ----- 3 x 10 x 50's

Cable X-overs:
2 x 10 x 27.5 each side

Notes:
- Generally good all around groove. Very focused.
- 2 new PR's...woot!
- Great pumps in the muscles worked. Arms still feel it...lol.

Lower 2

Squat:
1 x wu
3 x 8 x 255
1 x 6 x 265
1 x 5 x 265

DB SLDL's:
3 x 10 x 90's

Hanging Leg Raises:
2 x F x bw

Hypers:
2 x 15 x bw

Notes:
- Nutritionally off today. Splitting headache for some reason at 7AM, napped the morning away and while I felt physically better, everything was out of whack feeding-wise. Constantly working from behind that way.
- Decent workout regardless of nutritional issues. Good pump, good sets and intensity.

Tomorrow is a much-needed rest day...lol.

Holla! Upper 2:

Incline Bench (on the Smith, plate wt. No spot today, place was dead):
1 x wu
3 x 6 x 130
1 x 5 x 130
* upper part of my pecs on fire after this. I think this is a PR for the Smith...

Lat Pulldowns:
3 x 8 x 160

Close Grip Bench (again on the Smith due to no spot):
1 x 10 x 90
3 x 8 x 120
*not a PR but a great set. Done free weight at 135 and as much as 155 I think.

EZ Curls for Da Gurlz:
2 x 8 x EZ+75
1 x 7 x EZ+75
*trying to catch up to Tim and get those 45's on there...2.5 lb plates at a time...lol.

Gigantic Set:
Front Raises: 2 x 10 x 12.5
into
Lateral Raises: 2 x 10 x 12.5
into
One Arm Tri Pushdowns: 2 x 15 x 32.5
into
Single Arm High Curls: 2 x 10 x 32.5

*arm burn absolutely unreal after that! Joy of having the gym to myself, can do crap like this.

Notes:
- Incredible session, and day in general. Everything on target, on time, and intense.
- Great pumps.
- Noting some vascularity around the shoulders, so that BF% is coming down.

It's looking like I'll have to drop today's effort for the time factor. I still have a few errands to run, been tied up all morning on phone calls and BS here, and need to be ready to go around 5 to tend to some other stuff that, while not enjoyable at all, is necessary. There's always tomorrow AM.

Definately was a Friday no-go, and looking like tomorrow also now. Life sometimes gets in the way, but we'll get past this...lol. Back to it on Monday.

Upper 1 - on the run and making the most of it:

Flat Bench:
1 x wu
3 x 5 x 205
1 x 2 x 215 <<< PR...woot! And as Tim will attest, I said "going for 1" and 2 went fairly smooth.

BB Rows:
3 x 8 x 205

Seated Shoulder Press:
3 x 6 x 90 (plt wt)

SS Bench Dips ---- Seated Hammer Curls:
2 x 15 x bw+55 ----- 2 x 8 x 55's
1 x I lost count think it was 13 x bw+55 ----- 1 x 8 x 55's

Cut out a couple things for time considerations - eating now, and need a quick shower and off to another meeting by 7...sigh.