MilkDaScow's Keeping it Natural Log

[ManOfMuscle]

I really like the changes to your routine.

[MilkDaScow]

Originally Posted by ManOfMuscle

I really like the changes to your routine.

thus far I'm liking them too... I do feel more fatigue in my CNS, but that is why I'm resting more

my strength feels like it is really coming along nice and I have been making great gains natty, so I feel like something is going right

[MilkDaScow]

Back and Biceps

Deadlifts 275/5, 365/5, 425/5, 450/5
Lat Pull Downs 190/10, 200/9, 200/8
One Arm Rows 120/12, 120/12
Lying T-Bar Rows 115/9, 115/8
Cable Rows 200/10, 200/10

Hammer Strength Shrugs 3plates(side)/failure x 4 (around 15-20reps)

Hammer Curls 50's/10, 50's/10
Preacher Curls 75/8, 65/10
Life Fitness Bicep Curl Machine 90/8, 90/9

*got a new belt and it felt really good when doing deadlifts... only issue is that if my waist gets any smaller (which I think is nearly impossible), I'm going to need to put some more wholes in it... the Medium and Large sizes were no where near the size (6") or the quality of the XL

[ManOfMuscle]

Originally Posted by MilkDaScow

thus far I'm liking them too... I do feel more fatigue in my CNS, but that is why I'm resting more

my strength feels like it is really coming along nice and I have been making great gains natty, so I feel like something is going right

You've always been a high volume guy and that works for you. The extra rest will do wonders for intensity, especially when you're off.

[MilkDaScow]

NO TRAINING

*went to my best friends little brothers graduation party after work... yes work on a Sunday from 6am-2:45pm

*had a couple beers, some cake and brownies

[MilkDaScow]

should have been another day off

Chest and Abs

Flat Bench 225/5, 280/5, 285/4, 290/3, 315/1
Smith Machine Bench Press 225/5, 255/5, 265/5, 205/10
Incline DB Flys 55's/12, 60's/10, 65's/8
Cable Chest Press 120(each side)/12, 135/8, 135/8

Hanging Leg Raises 3x20
Decline Bench Crunches 3x12

*felt a little tired today and could have probably had a better workout... triceps were a little sore as well which didn't help much

[MilkDaScow]

Legs and Shoulders

Squats 225/5, 275/5, 315/5, 365/5, 375/5, 405/1 (went for a second but the guy spotting me didn't know what the fuck he was doing and I almost killed myself, had to rack the weight on the safety in the Squat Rack)
Stiff Leg Deadlift 225/12, 275/10, 295/8
Leg Extensions 210/15, 210/14, 225/12
Abductions 100/15, 130/12, 160/10
Adductions 100/15, 130/12, 130/12

Hammer Strength Shoulder Press 90(each side)/12, 115/8, 115/6
One Arm DB Side Raise 40/12, 40/12, 45/10
Cable Shoulder Press 100/12, 130/10, 130/10

*started to do calf raises and I cramped up really bad... it almost didn't allow me to even keep going with Shoulders

[Aztech]

Nice work buddy.

One suggestion...drop the leg extensions.

[MilkDaScow]

Originally Posted by Aztech

Nice work buddy.

One suggestion...drop the leg extensions.

you think so???

I kinda like them... but its definitely something to consider

[MilkDaScow]

NO TRAINING

went to a happy hour with a couple friends rather than doing sprints... had 3 beers and went home

[gogetter]

hey milk, have you gotten your blood work back yet? how are things lookin

[Aztech]

Originally Posted by MilkDaScow

you think so???

I kinda like them... but its definitely something to consider

I'll find the link for you to read...it's about how they only work the 3-4 small muscles of the leg.

[Aztech]

"Leg Curls and extensions are crap movements that will have little carryover to rel world activities. Not sure why anyone thinks a leg curl does anything next to a stiff-leg deadlift, a good-morning, a glute/ham raise, or even a pull-through. Here is what happens when you do a leg curl:

There are SEVEN separate distinct muscles that make up the hamstring complex. Leg curls work 3 or 4 of the SMALLEST muscles in the hams. It may "feel" like you are doing a lot of work, and you may indeed be, but you are doing a lot of work for the LITTLE muscles. A stiff leg deadlift or good-morning works 5 of the BIGGEST muscles in the hams. What do you want? Big strong hams, or little weak ones?

Iron Addict"

Why leg curls SUCK! - Iron Addicts Forums

[JayC]

Originally Posted by MilkDaScow

NO TRAINING

did 10 - 50 yard hill wind sprints.... felt pretty good doing them

just went to Costco and picked up a bunch of bulk supplements... now the regime is:

3,000mg Tribulus
3,000mg Fish Oil
3,000mg Flax Oil
3,000mg Glucosamine HCL
3,000mg MSM
1,000mg Duricef (prescription antibiotic for acne)

*interestingly somehow it worked out that everything I'm taking is 3,000mg

Any results back on your test panel?? I've taken the Glucos/Chondr, MSM, and fish oil for sometime now and it really does help with the everyday joint aches, pain, etc.. from hard training. I take them religiously twice daily because the Jiu Jitsu is so hard on my joints.
Enjoy your holiday weekend my friend!

[MilkDaScow]

that is a good read Aztech... thank you... looks like they will not be a part of the routine anymore, maybe a set or 2 at the end of a workout for fucks sake

[MilkDaScow]

the blood panel came back good...

thus far from the quick call in thing they gave me, they told me Test levels 443 (before this last cycle they are 446) and total cholesterol 181 (non-fasted)

i'm going in on Saturday to talk to the DR about the cholesterol brackdown (HDL vs. LDL) and all the other "male panel" tests that I got... I will inform everyone completely when I get the results back