Rustyco's Journal- Open critique

[rustyco]

I've decided to put the experience and knowledge of my brothers and sisters here to good use by keeping my training and diet journal here for all to see and openly critique. Thanks in advance for any helpful suggestions. My goals change from time to time, currently being to put on lean mass. Once I reach an acceptable level I will probably switch to more power movements. So without further a due...

:lifghn153:

[rustyco]

I am currently nursing a minor shoulder injury, and I have to eat whenever I get a chance too throughout the day due to my job.

Monday 6/22/15


AM
30min cardio/arc trainer
15min abs
10 stretch

PM
Highbar Squat; 225x3, 245x1, 275x2, 225x5, 225x5
Leg Extensions; 4 sets of 10, Don't know the weight
Leg Press; 360x16, 450x12, 450x12, 540x12
Sissy Squat; 35x8, 35x10, 35x10, 35x10
Calf Press; 540x16, 540x16, 540x18, 540x17
Reverse Barbell Lunge; 135x12, 135x12, 135x10, 135x9
Hack Squat; 180x12, 180x10, 180x10, 180x8

Meal 1; Chicken burger on oatmeal bread, nonfat greek yogurt, protein shake
Meal 2; 4 celery sticks, 2 tbsp jif whipped pb, protein shake
Meal 3; 8oz chicken breast, sweet potato
Meal 4; Protein shake, mango
Meal 5; Protein shake, banana
Meal 6; 12oz chicken breast, cup of peas, bowl of ice cream :(

[rustyco]

Tuesday 6/23/15

Focusing on using light weight and really stretching and contracting the muscle due to shoulder injury.

AM
30min cardio; Arc Trainer
15min; Abs
15min; Stretch

PM
Incline Dumbbell Press; 45x12, 45x12, 40x12, 40x12
Flat Bench Close Grip; 135x12 4 sets
Bent Forward Cable Cross-Overs; 60x12, 60x12, 60x12, 60x8
Neutral Grip Dumbbell Press; 45x16, 50x12, 50x12, 50x12
Pec-Deck (60 hold and stretch at the end of each set); 100x16 4 sets

Meal 1; Chicken burger on oatmeal bread, protein shake in skim milk
Meal 2; 7.8oz Chicken breast, 10oz sweet potato
Meal 3; 2xProtein shake, Banana
Meal 4; 9oz chicken breast, 12oz sweet potato
Meal 5; 10oz chicken breast, 1 cup peas

[bulk_cut]

Judging by your diet it looks like you're running a cut cycle not a lean bulk! Do you know what your BMR is? If not, find out and adjust your Macros to that. There are a lot of good websites like cranometer.com that you can use that will help you. Once you do that post it here and we'll try to help you put something together that'll work for you.

Remember, you can take all the gear in the world and spend hours a day in the gym but if your diet isn't right you won't get any results!!

[studmuffin]

Looking forward to this!

[rustyco]

Judging by your diet it looks like you're running a cut cycle not a lean bulk! Do you know what your BMR is? If not, find out and adjust your Macros to that. There are a lot of good websites like cranometer.com that you can use that will help you. Once you do that post it here and we'll try to help you put something together that'll work for you.

Remember, you can take all the gear in the world and spend hours a day in the gym but if your diet isn't right you won't get any results!!

Thanks for the reply, my BMR is 1834/day, without an activity factor, which is difficult to establish because some-days im stuck behind a desk and others im moving nonstop.
And, my goal is to stay around 195lbs and get down to 10% BF. I am currently 195lbs @ 15%BF.

[rustyco]

Wednesday 6/24/15

AM
Cardio; 30min
Abs; 10min
Stretch; 15min

PM
Behind Neck Pulldown; 140x12, 140x12, 140x 10, 140x9
Superset w/ Tri Rope Pull; 130x16, 150x12, 150x12, 150x11
One Arm Dumbbell Row; 50x13x4 sets
Superset w/ Skull Crushers; 60x12x4 sets
Reverse Grip Pulldown; 130x10x4 sets
Superset w/ Overhead Tri Ext. (60 sec stretch at the end of every set); 60x16x 4 sets
Mid Cable Row (60sec stretch at the end of everyset); 140x16x4 sets

Pressed for time had to cut it short

Meal 1; 8oz. chicken breast, 12oz. sweet potato
Meal 2; Banana, nonfat greek yogurt, protein shake
Meal 3; 8oz. chicken breast, 12oz. sweet potato
Meal 4; 2x protein shake, greek yogurt
Meal 5; 10oz. chicken breast, 1.5 cups cooked green beans

[rustyco]

Thursday 6/25/15

AM
Cardio; Arc Trainer 30min (BTW, I use the arc trainer because I feel it is easier on my knees)
Abs; 15min
Stretch; 15min

PM
Squat, Low Bar; 255x5 4 sets
Stiff Leg Deadlift; 225x10 4 sets
Unilateral Hip Thrust; 12reps 4 sets
Seated Leg Curl; 220x14 3 sets, 220x12
Superset w/ Preacher curl; 50x20, 60x16, 70x14, 80x10
Pronated Bicep Curl; 50x16, 60x14 3 sets
Cable Hammer Curl; 150x8, 120x10 3 sets

Meal 1; 8oz. chicken breast, 11oz. sweet potato
Meal 2; 2 rice cakes, 2x protein shake
Meal 3; Granola bar, greek yogurt
Meal 4; 8oz. chicken breast, 12oz. sweet potato, protein shake
Meal 5; nutrition bar (roadside emergency, had no food)
Meal 6; 9oz. chicken breast, 1.5 cups green beans, 1 serv. veggie chips

[rustyco]

Friday 6/26/15

AM
30min Cardio
15min Abs
15min stretch

PM
Neutral grip Dumbbell Press; 50x21, 60x16, 65x16, 70x14, 75x12, 80x8
Low Cable Fly; 60x12, 65x11, 70x10, 75x8
Bent Over Cable Fly; 60x16, 75x12, 80x12, 90x8
Dumbbell Pullover; 50x16, 70x14, 70x14
Superset w/ Pecdeck; 100x16 hold stretch, 140x16 hold stretch, 140x16 hold stretch
Rope Tri Pulldown; 150x10, 150x8, 130x10, 130x10
Supenated Tri Pulldown; 90x16, 100x18, 120x12, 120x13
Overhead Tri Extension; 70x14, 70x12, 70x14, hold stretch at bottom of last rep for all sets

Meal 1; Egg white and chicken burger sandwich, oatmeal, protein shake
Meal 2; Zone Perfect meal bar, protein shake, Greek yogurt
Meal 3; 2x 4.5oz tuna wraps, veggie tortillas
Meal 4; 2x 4.5oz tuna wraps, veggie tortillas, Greek yogurt
Meal 5; New york strip 10oz., 1.5 cups green beans
Meal 6; Half Digiorno supreme pizza, Casein Shake

[studmuffin]

Looking really good rustyco, great workouts!

[rustyco]

Looking really good rustyco, great workouts!

Thanks SM. I try to go hard as possible since I am on my lunch break.

[studmuffin]

Who's gear you on?

[rustyco]

Massbuilder, getting bloods next week. I was going to share when the result came in.

edit* This is my first cycle of test e only.

[studmuffin]

Great I cannot wait for your results. Thanks for doing this!

[rustyco]

Monday 6/29/15

AM
30 min Cardio
15 min Abs
15 Min Stretch

PM
Neutral Grip Dumbbell Press;75x14, 75x12, 75x12, 75x12
Superset w/ EZ bar Preacher Curl; 70x12, 70x12, 70x12, 70x12
Low Cable Fly; 70x10, 70x10, 60x9, 60x10
Superset w/ Single arm cable curl; 70x8, 60x8, 60x8, 60x10
Bent Over Cable Fly; 75x14, 80x12, 85x10, 90x10
Superset w/ Rope Hammer Curl; 120x12, 120x12, 120x12, 120x12
Pecdeck w/ stretch and hold on last rep; 120x16, 130x14, 140x14
Superset w/ Pronate EZ bar Curl; 60x16, 70x12, 70x14
Preacher curl slow pump to failure, ouch!

Meal 1; 8 egg whites, 2 whole grain english muffins
Meal 2; 7.5oz chicken breast, 12oz sweet potato
Meal 3; Banana, 2xProtein shake, meal replacement bar
Meal 4; 7.5oz chicken breast, 12 oz sweet potato
Meal 5; 6.5 oz chicken breast, 16oz fat free milk
Meal 6; Casein shake

[rustyco]

Tuesday 6/30/15

AM
30min cardio
15min Abs
5min stretch

PM
Low Bar Squats- 225x8, 225x8, 225x8, 225x8
Superset w/ Rope Tri Pulldown; 130x18, 150x12, 150x12, 150x12
Leg Curls; 220x16, 240x14, 260x10, 260x9
Superset w/ Tri Kickback, Pronated; 25x16, 30x14, 35x12, 40x10
Stiff Leg Deadlift; 225x10, 225x10, 225x10
Superset w/ Overhead Tri extension (hold stretch at bottom of last rep); 70x16, 80x14, 80x14

Meal 1; 6 eggs whites, 2 whole grain english muffins, protein shake
Meal 2; 6oz chicken breast, sweet potato
Meal 3; 2x Protein shake, Meal bar
Meal 4; 6oz chicken breast, sweet potato
Meal 5; Hardees chicken club, hardees chicken burrito
Meal 6; Casein shake in milk

[studmuffin]

Looking great rusty! This dedication will pay off in the long run.

[rustyco]

Thanks SM. Since joining this community, my motivation has gone through the roof. I'm only gathering momentum with every passing day.

[Clark Kent]

I've decided to put the experience and knowledge of my brothers and sisters here to good use by keeping my training and diet journal here for all to see and openly critique. Thanks in advance for any helpful suggestions. My goals change from time to time, currently being to put on lean mass. Once I reach an acceptable level I will probably switch to more power movements. So without further a due...

:lifghn153:

I have done this in the past and it really helps keep you motivated! Post pics and stick to the goal and you will find it really helps not only you but others who are following! Thanks for making the effort here bro your hard work and dedication will not go un noticed I guarantee you my man!

[rustyco]

Thanks CK. If I could help just 1 person that's enough for me. I wish more people would make fitness a priority in they're life and discover its benefits.

[rustyco]

Wednesday 7/1/15

AM
30min Cardio
15min Abs
10min Stretch

PM
Behind neck pulldown; 100x20, 120x18, 140x14, 140x14
Superset w/ Side Laterals; 15x30, 25x14, 25x16, 25x14
Rev Fly; 90x16, 90x16, 100x16, 100x10
Superset w/ Overhead DB Press; 30x16, 30x18, 35x14, 35x16
Serratus Pullover; 70x18, 80x18; 90x16
Superset w/ Facepulls; 50x16, 50x16, 50x16
Mid Row; 140x16, 150x12, 150x12
Superset w/ Upright Cable Row; 100x20, 130x20, 150x20

*My shoulder has been injured for 2 weeks so I have not been training it exclusively, and I have been performing modified chest movements using a neutral grip and keeping elbows tucked close. After this week it is feeling a lot better and I am hoping to return to normal chest training next week.

Meal 1; 6 egg whites, 2 whole grain english muffins, protein shake
Meal 2; 7.5oz salmon, sweet potato
Meal 3; Trail mix, 2x protein shake
Meal 4; 7.5oz salmon, sweet potato
Meal 5; protein bar, greek nonfat yogurt
Meal 6; 7oz chicken breast, green beans

http://brotherhoodofpain.com/attachment.php?attachmentid=4712&stc=1

[rustyco]

Thursday 7/2/15

*This was an awesome day. Ive been suffering for a few weeks with shoulder pains unable to train shoulders and chest they way I like to. After yesterdays training session I decided to see what i could accomplish on chest today without pain. Happy to say I am able to flat bench again without too much discomfort, which I love since its been about 3 weeks since I last flat benched. Not quite ready for incline though. I didn't push a lot of weight because I don't want to aggravate the problem. Kept it light, and the form tight.

AM
30min Cardio
15min Abs
10min Stretch

PM
Flat Bench BB Grip; 185x8, 205x8, 225x8, 225x8, 225x8
Neutral grip dumbbell press; 80x10, 80x9, 80x9, 80x8
Bent over Cable Fly; 80x14, 85x11, 85x10, 85x12
Incline dumbbell Fly w/ 30 stretch at bottom of last rep; 25x14, 25x14, 25x8 (shoulder pain on last rep so i stopped)
Tricep Rope Pulldown; 150x14, 150x12, 150x12
Overhead Tricep Extension Pronated grip w/ 30sec stretch at bottom of last rep; 50x20, 50x20, 50x20

Meal 1; 6 egg whites, on whole grain german dark bread
Meal 2; 6.5oz salmon, baked sweet potato
Meal 3; 2x protein shake, trail mix, meal bar
Meal 4; 6.5ox salmon, sweet potato
Meal 5; greek yogurt, veggie chips
Meal 6; 6oz chicken breast, casein shake


http://brotherhoodofpain.com/attachment.php?attachmentid=4720&stc=1

[PAiN]

Looking good bro! Keep up the hard work.

I'll be following along.

RepsReps!

[rustyco]

Thanks Pain. The support of this community is my motivation everyday. It truly is a brotherhood.

[studmuffin]

Hell yeah, you are looking awesome rusty! I like the tats and your arms are huge. Keep up the good work!

[rustyco]

Thanks SM, all tri no bi. I never really trained arms seriously until about a month ago. Gotta build these peaks.

[studmuffin]

I mean right by your elbow and forearm!

[rustyco]

Friday 7/3/14


AM
30 min Cardio
15min Abs
10min stretch
PM
Highbar Squat; 225x3, 275x2, 295x2, 225x5
Leg Extension (plates not labeled); 14th plate x14, 14, 15, 14
Superset w/ preacher curl; 60x20, 70x14, 80x14, 90x12
Reverse lunge w/ dumbbells; 40x12, 45x10, 45x12, 50x8
Superset w/ Pronated preacher curl; 50x12, 50x16, 60x12, 60x12
Leg press; 450x16, 540x14, 630x10, 720x8
Superset w/ Hammer curls; 45x18, 50x10, 50x10, 45x20

Meal 1; 6 eggs whites, 2pcs whole grain bread, protein shake
Meal 2; celery w/ 1 tbsp jif, 7oz chicken breast, sweet potato
Meal 3; banana, trail mix, 2x protein shake
Meal 4; 7oz chicken breast; sweet potato
Meal 5; grilled chicken club sandwich (ate out on date)
Meal 6; 7oz chicken breast, green beans

[rustyco]

Monday 7/6/15

AM
30min Cardio
15min Abs
15min Stretch

PM
Flat Bench BB Grip; 225x8, 225x8, 225x8, 225x8
Neutral grip Dumbbell Press; 80x12, 80x10, 80x8, 80x9
Bent Over Cable Fly; 84x14, 85x12, 85x10, 85x10
Pec Deck w/ stretch on last rep; 140x16, 140x16, 140x16
Superset w/ Pronate EZ bar curl; 70x16, 70x14, 70x14
Serrates Pullover; 90x14, 90x12, 80x12
Superset w/ Dumbbell Hammer curls; 50x10, 50x8, 45x10
Single Arm DB Preacher curl; 25x12, 25x12, 25x12

Meal 1; Multigrain cereal, fat free milk, 6 egg whites, protein shake, few almonds
Meal 2; 7oz chicken breast, sweet potato
Meal 3; trail mix, 2x protein shake
Meal 4; 7oz chicken breast, sweet potato
Meal 5; 7oz chicken breast, green beans

[studmuffin]

You eat as much chicken as I do! lol

[rustyco]

Hell yes, cheap lean protein!

[rustyco]

Tuesday 7/7/15

AM
30min cardio
15min Abs
10min Stretch

PM (changed things up to better track training volume)
Behind Neck Pulldown; 140x14x4=7840
Dumbbell Reverse Fly; 40x14x4=2240
Barbell Row; 135x14x4=7560
Rev Grip Pulldown; 130x12x4=6240
Barbell Shrug; 225x12x4=10800
Wide Grip Pulldown; 130x12x4=6240
Mid Row; 150x12x4=7200

Meal 1; 6 egg whites, multigrain cereal with fat free milk
Meal 2; 6oz chicken breast, sweet potato
Meal 3; 2x protein shake, trail mix, banana
Meal 4; 6oz chicken breast
Meal 5; 6oz chicken breast, greens, nutty buddy

[rustyco]

Wednesday 7/8/15

AM
30min Cardio
15min Abs

PM
Squats, Highbar; 205x8, 185x8, 185x8, 185x8, 185x8- Dropped that weight a good bit because I was not locking out at top of move
Leg Extensions; 14x10x, 14x14, 14x14, 14x14- The plates are not labeled so I do not know the weight, just the plate number
Leg Press, Wide stance; 540x12. 540x12, 450x12, 450x12- No lockout at top of the move
Leg Press Narrow Stance; 360x12, 360x12, 360x12, 360x12- No Lockout
Stiff Leg Deadlift; 225x10, 225x10, 225x10, 225x10
Laying Hamstring Curl; 140x12, 155x10, 155x10, 155x8
Single leg weighted hip thrust; 30x12, 30x12, 30x12, 60x14- Yeah, I know, WTF?
Calf press; 5 sets 390x20

Meal 1; 6 egg whites, fat free milk, trail mix, whole grain cereal, protein shake
Meal 2; greek yogurt, trail mix
Meal 3; 6oz chicken breast, sweet potato
Meal 4; 2x trail mix, protein shake
Meal 5; Bran muffin, 60z chicken breast, trail mix
Meal 6; Arby's Roast Beef Max sandwich

[studmuffin]

For me it is my wife first and fitness second. I am addicted to physical fitness and really love it and the way it makes me feel!

[rustyco]

Thursday 7/9/15

AM
30min Cardio
15min Abs

PM
Incline bench; 135x16, 155x12, 155x12
Dumbell press; 80x12, 80x12, 80x12, 80x12
Incline dumbbell press; 50x14, 50x16, 50x14, 50x12
Flat bench narrow grip; 135x12, 135x12, 135x12, 135x12
Dumbbell fly w/ stretchand hold on last rep; 25x16, 4 sets

Meal 1; 6 eggs whites, multigrain cereal, protein shake
Meal 2; 6oz chicken breast, sweet potato
Meal 3; trail mix, protein shake
Meal 4; 6oz chicken breast, sweet potato
Meal 5; 12oz sirloin steak

[rustyco]

Friday 7/10/15

AM
30min Cardio
15min Abs

PM
Cable hammer curls; 130x16, 130x14, 130x14, 130x14
Pronate preacher curl; 70x8, 60x9, 50x14, 50x14
Db preacher curl w/ stretch on last rep; 25x20, 30x12, 30x12, 30x12
Rope tri pulldown; 150x16, 150x12, 150x12, 150x10
Pronated tri pulldown; 130x14, 130x14, 130x12, 130x12
Dumbbel tri overhead ext w/ stretch on last rep; 30x12, 30x10, 25x12, 25x12

Meal 1; 6 egg whites, multigrain cereal, protein shake
Meal 2; 2x protein shake, trail mix, doughnut
Meal 3; chicken tenders
Meal 4; 8oz bbq pork, slaw, fries
Meal 5; 5 IPA's

[studmuffin]

What is IPA's? Your workouts are looking solid Brother!

[rustyco]

What is IPA's? Your workouts are looking solid Brother!
Lol. India pale ale. Last minute trip the the beach for a night.

[rustyco]

Blood test results are in.

http://brotherhoodofpain.com/showthread.php?20984-MB-Test-E-Blood-results-week-10&p=286856#post286856 (http://brotherhoodofpain.com/showthread.php?20984-MB-Test-E-Blood-results-week-10&p=286856#post286856)

[studmuffin]

Thanks again for posting your blood work! I took the day off, but will train ed until next Sunday. I have been doing well with the arm so I am not going to push to hard, well that is a lie I broke 3 pr's this week. lol

[rustyco]

Not training on Monday. I used it to recover, and regain some much needed rest from the weekend. Back at it today so I will followup tomorrow.

[studmuffin]

Same here, Mon is my rest day! I broke another pr this morning on dumbbell bench. Hope you have a tremendous workout today!

[rustyco]

Heading to the gym now. Looking for a new pr. Thanks for the motivation SM.

[rustyco]

Tuesday 7/14/15

AM
30min interval sprints
15min abs
5min stretch

PM (Strong today but 0 energy, I attribute to no sleep over the weekend, really had to force evey rep)
Incline DB Press; 50x16, 60x16, 70x16, 80x12
Wide Grip Mid Row; 120x16, 140x16, 160x16, 180x12
Flat DB Press; 80x12, 80x12, 80x12, 80x16
Wide Grip Pulldown; 130x14, 130x14, 130x16, 150x10
Flat Bench Narrow; 140x14, 140x14, 140x14
Serratus Rope Pulldown; 100x14, 110x15, 120x15

Meal 1; 6 eggs whites, 2 slices whole grain bread, protein shake
Meal 2; 6oz tilapia, sweet potato, celery sticks peanut butter
Meal 3; apple and peanut butter, 2x protein shake
Meal 4; 10z sirloin steak, 3 dinner rolls

Bed early

[studmuffin]

How long have you been on cycle? It took 6 weeks to really start noticing a difference and getting stronger. I am on eq so I should still have some good gains ahead of me. I get my rest every night and at least 8 hrs no matter what, but I also take a heavy sedative that knocks me out.

[rustyco]

How long have you been on cycle? It took 6 weeks to really start noticing a difference and getting stronger. I am on eq so I should still have some good gains ahead of me. I get my rest every night and at least 8 hrs no matter what, but I also take a heavy sedative that knocks me out.
11 weeks. Just 500mg test e a week. I haven't really been testing my strength, just adding volume. Although I have gained strength. I have been trying to balance my body comp out. I had previously looked like I never trained legs. Different story now.

[studmuffin]

11 weeks. Just 500mg test e a week. I haven't really been testing my strength, just adding volume. Although I have gained strength. I have been trying to balance my body comp out. I had previously looked like I never trained legs. Different story now.

I love the eq, it gives endurance and my veins are popping out everywhere

[rustyco]

I love the eq, it gives endurance and my veins are popping out everywhere
It's def going to be in my next cycle.

[rustyco]

Wednesday 7/15/15

Am
30min cardio
15min Abs
10min stretch

PM
Squats, low bar no lockout; 185x10, 190x10, 190x10, 190x10, 190x10, 225x5
Weighted Hip thrust; 100x14, 100x16, 100x14, 100x14
Leg Curl, Seated; 260x12, 260x10, 240x10, 240x12
Stiff Leg DL; 205x10, 205x10, 205x10

Meal 1; 6 egg white, shredded chicken and cheese omelet, donut
Meal 2; baby carrots, celery sticks, peanut butter, greek yogurt
Meal 3; 6oz tilapia, sweet potato, trail mix
Meal 4; 6oz sirlion steak
Meal 5; 6oz chicken breast, greens

[rustyco]

Thursday 7/16/15

AM
30min Cardio
15min abs
10min stretch

PM
Incline DB Press; 60x16, 70x16, 70x15, 70x14
Flat DB Press; 80x13, 80x14, 80x12, 80x11
Decline DB Press; 50x14, 50x14, 50x14, 50x16
Pec Deck w/ stretch on last rep; 140x16, 140x16, 140x16
Lat Pulldown; 140x14, 140x16, 140x16, 140x14
Midrow; 140x18, 140x16, 140x16
Serratus Rope Pull; 120x14, 120x12, 120x16, 130x12
Preacher DB curl w/ stretch; 30x15, 30x14, 30x12

Meal 1; 6 egg white and chicken omelet, donut and coffee
Meal 2; trail mix, protein shake
Meal 3; 6ox tilapia, Protein shake
Meal 4; 6oz chicken breast, trail mix
Meal 5; 12oz ribeye fat trimmed, veggies

[studmuffin]

I wish I could do 2x a day or maybe I can. Hell rusty you are really starting to motivate me!

[rustyco]

I wish I could do 2x a day or maybe I can. Hell rusty you are really starting to motivate me!

Go for it SM! I trying to cut right now. I've never been down below 10% BF and I really want to achieve that. Once I prove to myself I can do it, then I'll up my calories and stick with 2 a days but only do cardio every other. The possibilities are only limited by our mind.

[studmuffin]

I am going to try 2x a day starting Mon. I have a knee injury so I do not do much cardio but I can do some bike cardio and will add that to my routine.

[rustyco]

Friday 7/17/15

AM
30min Cardio
15min Abs
10min Stretch

PM
DB Preacher curl; 20x22, 25x20, 30x16, 35x12, 40x12, 35x8, 30x10, 25x9
Incline DB Curl; 255x16, 25x12, 20x10, 15x16
Concentration Curl; 20x20, 25x12, 25x12, 25x12
One Arm Cable Reverse Press Down; 70x16, 75x12, 75x14, 75x14
Laying DB Tri Extensions; 25x25, 30x12, 30x13, 30x12
Skullcrushers; 60x20, 60x16, 60x16, 60x20

Meal 1; Chicken omelette w/ 6 egg whites, 1 donut
Meal 2; celery w/ jif, protein bar
Meal 3; 6oz chicken breast, sweet potato, protein bar, trail mix
Meal 4; Sweet potato, 2x protein shake
Meal 5; 6oz chicken breast, apple cinnamon straws

[rustyco]

Did a marathon and after party this weekend with the family. Ate like shit all weekend too. No sleep Sunday so training on Monday is going to be a little crazy.

[rustyco]

Monday 7/20/15

No AM workout

Paused Squats, High Bar; 135x10, 140x10, 145x10, 225x3, 225x3, 225x3, 225x2, 235x2, 245x1
Leg Press; 540x12, 630x8, 630x10
Superset w/ Calf Presses; 540x12, 630x12, 630x12
Pistol squats; 5 reps 3 sets

Meal 1; egg white, chicken omelette
Meal 2; 8oz chicken breast, baby carrots w/ pb, sweet potato
Meal 3; trail mix, 2x protein shake
Meal 4; almonds
Meal 5; 8oz chicken breast, whole grain bread dipped in olive oil, glass of nonfat milk

[studmuffin]

I love to do leg presses even with a bad knee and because I cannot do squats. You have some decent numbers on your workouts.

[rustyco]

I love to do leg presses even with a bad knee and because I cannot do squats. You have some decent numbers on your workouts.
Thanks. I still feel weak on my squats. After my pct I will switch my training more to a Bulgarian method style training to get my strength up.

[rustyco]

Tuesday 7/21/15

PM 1
Flat DB Press; 80x12, 85x12, 85x12, 85x13, 85x6
Inlcine DB Press; 70x12, 70x10, 65x10, 60x12, 55x14
Dips; 12, 12, 16, 16
Pecdeck w/ stretch on last rep; 140x16, 120x14, 120x12

PM 2
Lat Pulldown; 140x14x4
Reverse Tri Cable Pull; 120x8x4
Mid Row; 140x14x4
Cable curls; 150x16x4
Serratus Rope Pulldown; 120x14x4
Skullcrusher; 80x18x4

Meal 1; egg white omlette w/ shredded chicken, toast
Meal 2; 8oz chicken breast, sweet potato
Meal 3; 2xprotein shake, celery, peanut butter
Meal 4; greek yogurt
Meal 5; 6oz salmon, green beans, whole grain bread dipped in olive oil

[studmuffin]

I just saw the pic you have a good looking family, but I cannot see there faces for some reason. lol Is that all boys? I have 2 boys but they are grown up and gone.

[rustyco]

I just saw the pic you have a good looking family, but I cannot see there faces for some reason. lol Is that all boys? I have 2 boys but they are grown up and gone.
The shorty is my niece, and the one one the left is my little girl. She's thick like me, her brother takes after his mother, he's the one on the right. I try to keep then active.

[studmuffin]

The shorty is my niece, and the one one the left is my little girl. She's thick like me, her brother takes after his mother, he's the one on the right. I try to keep then active.\

Oh yeah you have to keep them busy all the time. I used to coach their basketball, baseball and football teams when they were 5yrs to 12yrs old. I even taught their Sunday school and RA classes but only when they were 4yrs old to 10 yrs old, it gets complicated after that age. lol

[rustyco]

Wednesday 7/22/15

AM
Ran 2 miles
15min Abs
5min stretch

PM
Conventional DL; 135x10, 225x3, 275x2, 315x1, 365x1x 385x1, 405x1, 315x3, 315x3
Preacher Curl EZ bar; 80x14, 90x10, 90x10, 90x10
Incline DB curl; 30x10, 30x10, 30x8
Concentration curl; 30x12, 30x12, 30x12

I haven't trained conventional deadlifts in over a month. I was very happy with this workout, so I will be incorporating them more moving forward, focusing on my form.

Meal 1; egg white shredded chicken omelette, oatmeal, biscotti
Meal 2; Carrots, celery, peanut butter, protein shake
Meal 3; 8oz chicken breast, sweet potato
Meal 4; 1.5x protein shake, 0.5 massbuilder shake
Meal 5; 8oz chicken breast
Meal 6; 6oz tilapia, whole grain loaf in olive oil, klondike bar (it fit my macros, :givesaf:)

[rustyco]

Thursday 7/23/15

AM
Run 2 miles
10min Abs

PM
Flat Bench Press; 185x3, 205x3, 225x3, 245x1, 275x1, 295x1, 315x1, 315x1
DB Press; 85x12 5 sets
Decline DB Press; 70x12 4 sets

I haven't tested my strength in a while. 315 is a new PR for me and I really felt like I could've done more.

Meal 1; Egg white and chickn omelette, oatmeal
Meal 2; Celery and PB, Greek yogurt, Sweet potato
Meal 3; 2xProtein Shake, sweet potato, protein bar
Meal 4; Tilapia
Meal 5; whole grain bread, olive oil, 8oz chicken breast
Meal 6; Protein shake

[studmuffin]

Hell yeah! That is what I like to hear, a new pr. I feel the same way during my workouts so I leave it for the next workout.

[rustyco]

Friday 7/24/15

AM
Run 2 miles
10min abs
10min stretch

PM
Squat, Highbar; 225x3 paused, 245x1, 275x1, 280x1, 285x1, 225x3 paused
Shrugs; 55x20x4
Superset w/ Side Laterals; 20x20x4

I know it doesn't make sense my squat is so much weaker than my bench, but I never squatted until 9 months ago. I with this lift yesterday that bring my raw total to 1005lbs, no straps, belts, or wraps. I am very happy about that.

Meal 1; Egg whites omelette w/ shredded chicken, oatmeal
Meal 2; celery w/ pb, protein and mass shake
Meal 3; 8oz chicken breast, sweet potato, trail mix, celery w/ pb
Meal 4; cucumber
Meal 5; 8oz chicken breast, greens, whole grain bread w/ olive oil, apple straws
Meal 6; casein shake

Super hungry today, dont know why.


http://brotherhoodofpain.com/attachment.php?attachmentid=4862&stc=1

[studmuffin]

I just saw a video where a guy hit 1,1?? lbs for a world record.

[rustyco]

I just saw a video where a guy hit 1,1?? lbs for a world record.
I saw that one too. Insane. I have always wanted to lift as much as possible without the use of extra equipment. Just my personal preference.

[studmuffin]

I saw that one too. Insane. I have always wanted to lift as much as possible without the use of extra equipment. Just my personal preference.

I have had my days of heavy lifting when it comes to using my back. Those days are over because I hurt my back so many times that if I put to much weight on dead lifts and squats I will go down.

[studmuffin]

My days of lifting with my back are over!

[rustyco]

I don't feel I'm up to that weight yet. MY goal is to squat 315 without a belt, and DL 405 without a belt. I hit the DL goal so Im just gonna grease that groove until my squat catches up. then I'll start using a belt. I want to do this mainly to build a good foundation of core strength. I'm not into powerlifting by any means. Strength is merely a means to an end, as Arnold said. What kind of weight were you using before if you don't mind me asking? I am looking to train until I die and would like to preserve my body as long as possible.

[halfApint]

Man I never felt I needed crazy weight to make my legs grow. 12 reps and moderate weight until I was SHOT made the separation and size come the fuck out crazy. I'd imagine God made our legs to do anything more than 3-6 times right? Injury sucks a lot more than legs that are the same damn size. Powerlifters, this may not apply to you

[rustyco]

Man I never felt I needed crazy weight to make my legs grow. 12 reps and moderate weight until I was SHOT made the separation and size come the fuck out crazy. I'd imagine God made our legs to do anything more than 3-6 times right? Injury sucks a lot more than legs that are the same damn size. Powerlifters, this may not apply to you

I totally agree. I do focus more on hypertrophy. I dropped the weight down and stopped locking out at the top. gives me a killer pump and they have grown. I still have a personal goal of a 315 squat. What does your leg routine look like? I am interested.

[studmuffin]

Those are good # 405 deadlift and 315 squats. I can still dream of the weight I use to pull on both of those exercises.

[rustyco]

Monday 7/27/15

Front Squats; 115x10, 135x10, 155x8, 155x6
Paused Squats, Highbar; 135x6, 225x4, 225x3, 225x3, 135x8
Ezbar Curl; 50x14, 90x12, 110x10, 90x12
Preacher Curls; 80x10, 80x10, 80x10
Supinated Concentration Curls; 20x16x3

Meal 1; Meal Replacement Shake (Up your Mass by MHP)
Meal 2; Carrots, celery, peanut butter, protein shake
Meal 3; Candy, Protein Shake, Light Greek Yogurt
Meal 4; 8oz chicken breast, cucmber
Meal 5; Protein bar
Meal 6; 12oz rotisserie chicken, 1 cup of greens

[studmuffin]

I am jealous that you can do squats! They used to be my favorite exercise and my strongest. I have had to many back injuries so I do not do ant type of squat at all.

[rustyco]

That sucks. They are my weakest link, therefore, they are my favorite as well. I wont be happy until i'm repping out 315.

[studmuffin]

That sucks. They are my weakest link, therefore, they are my favorite as well. I wont be happy until i'm repping out 315.

You will hit it for sure!

[rustyco]

Tuesday 7/28/15

AM
Ran 2 miles

PM
Flat Bench; 185x6, 225x3, 275x2, 295x1, 315x1, 225x10, 225x12, 225x7
Incline DB Press; 70x12 4 sets
Cable Flys- 90x12 3 sets
Pectoral Stretch

Meal 1; Egg white omelette w/ chicken, oatmeal
Meal 2; sweet potato, carrots w/ PB, 2xProtein Shake
Meal 3; celery w/ PB, Mass Protein Shake, Light greek yogurt
Meal 4; 8oz chicken breast, cucumber
Meal 6; 8oz chicken breast, light popcorn

Macros have been averaging 40/30/30

I haven't seen a change in BF% comp so I will be adjusting my macros to 50/35/15. Or try to anyways, I really try to avoid fats but they still get in there (I love peanut butter). I've always heard to eat fat to burn fat, but this current setup isn't working for me. Any diet advice is welcomed. Also i stay around 90-95% of my recommended daily caloric intake, unless I may have a cheat day, but it never exceeds 110%.

[studmuffin]

I do not do macros I to lazy, lol. I used to love to run from elementary to high school to 6 years ago. I am on my last leg for knee surgery but I am going to try rooster cone injections to help with the pain. Thanks for the motivation to do 2x a day!

[tallandswole]

Keep up the good work!!

[rustyco]

Wdenesday 7/29/15

AM
2 mile run
10min abs

PM
Lat Pulldown; 200x9,200x8,200x6, 250x1
Serratus Pullover; 90x14 5 sets
Reverse Fly; 130x8, 100x14, 100x12
Mid Row; 140x16, 150x14, 160x12, 160x11
Preacher Curl Wide Grip; 80x10, 80x9, 80x8
Concentration Supenation DB Curl; 30x8, 30x8, 25x12

Meal 1; Egg white and chicken omelette, oatmeal
Meal 2; 6oz tilapia, sweet potato, oatmeal
Meal 3; 2x protein shake, swedish fish
Meal 4; celery and PB, light greek yogurt
Meal 5; Turkey burger, seaweed salad, tempura sushi

Macros at 34/40/26, high fat due to fish and peanut butter, will lower tomorrow

[studmuffin]

You are already helping me Rusty!

[rustyco]

You are already helping me Rusty!
Thanks SM. Wish I know what I did, I'll keep it up. LOL.

[studmuffin]

Just keep on keepin on!

[rustyco]

Just keep on keepin on!
I'll stop when I'm dead.

[rustyco]

Thursday 7/30/15

Paused Squats, Highbar; 185x5, 225x5, 225x5
Squats, Highbar; 225x8, 225x8, 225x8
Deadlift; 225x10, 315x3
Sumo Deadlift; 315x1, 225x5
Barbell Hip Thrust; 135x12, 135x16, 135x20

Meal 1; Mass Shake
Meal 2; 6oz tilapia&salmon, Oatmeal
Meal 3; Licorice, Met-Rx Big 100 Meal Bar, Protein shake
Meal 4; 6oz Salmon
Meal 5; quest meal bar
Meal 6; 8oz sirloin steak, creamed spinach
Meal 7; Protein shake

Macros 39/36/25, P/C/F, 2772 cal.

[studmuffin]

Creamed spinach sounds really good. I need to add more fish in my diet I am gaining weight because of the eq.

I am going to do something either stupid or smart! I am going to do my cycles back to back. I am 51 yrs old and I have been reading on some older guys that blast and cruise or blast and blast. I do not have as much to loose as if I was 20yrs or 30yrs old. I will take some supplements for liver, kidney, heart, joint pain and libido. I am not sure what I will run yet but I am riding tren for a couple of months unless it gets unbearable.

[rustyco]

Well Back from a week at the beach, and getting back into the groove. I went to a gym while I was on vacation but nothing worth recording. I treated it mostly as a deload week. Ready to get back at this week. My last pin was Sunday the 2nd, So I will be starting PCT next week. My routine will change, and I will be keeping a log of my training through PCT as well. Feels good to be back.

[rustyco]

Monday 8/10/2015

I have been catching up on rest that i lost over the weekend. I did some sparring with a friend in a fight camp for about an hour and half. This week my exogenous test should clear out so I also wont be going to crazy in the gym. Please tell me if I should keep hitting it hard.

Meal 1; Egg white omelette w/ chicken, steel cut oats
Meal 2; Protein Bar
Meal 3; Taco Mac made w/ 93/7 beef, and protein macaronis
Meal 4; Protein bar
Meal 5; 8oz chicken breast sandwich, on whole grain bread
Meal 6; egg white omelette w/ chicken, pinto beans

[rustyco]

Tuesday 8/11/15

Flat Bench: 225*5, 275*4, 295*2, 225*11, 225*7
Incline DB Press: 70*14, 70*14, 70*14
Db fly: 35*10, 30*12, 30*12
Cable Crunch: 150*25, 150*25, 150*25
Leg Raise: 20, 20, 20
Rbf db curl: 25*16, 25*10, 20*8, 15*10

Meal 1; Egg white omlette w/ chicken, Oats
Meal 2; 4oz cube steak, rice and pintos
Meal 3; swedish fish, protein shake
Meal 4; Rice cake, protein shake, meal replacement bar
Meal 5; 40 cube steak, rice and pintos
Meal 6; Protein shake

[Predator1]

Great log bro keep up the good work!!

[rustyco]

Wednesday 8/12/15


HB squat: 135*10, 225*8, 225*8, 225*8, 135*20
DL slow form work: 225*6, 225*6, 225*6
Hip thrust: 185*12, 135*12
Heavy load Eccentric leg extension: 3,3
Rbf tri pulldown: 40*20, 40*16, 40*12, 40*10

Meal 1; Egg hite omelette w/ chicken, steel cut oats
Meal 2; Taco mac
Meal 3; Candy, 2x protein shake
Meal 4; 6oz chicken breast, rice, pintos
Meal 5; Protein Shake
Meal 6; 6oz chicken breast, asparagus, sweet potato
Meal 7; vagina

[rustyco]

Great log bro keep up the good work!!

This week i don't have anything set in stone as far as training is concerned. Just throwing weight around haphazardly after taking a week off. Next week I am switching things up since I am starting PCT, and I am really excited for the training plan I have in place. Keep following, I will keep the log going through PCT.

[rustyco]

Thursday 8/13/15


Bent over barbell row: 135*14, 135*14, 155*12, 155*12
Ab machine: 150*25, 150*14, 150*14, 150*14
Close grip pulldown: 160*8, 150*10, 150*10, 150*10
L sit in seconds: 15, 15, 15, 15
Rev db fly: 30*14, 30*14, 30*14, 30*14
Dragon flag: 5
Crunches, hyper-extended: 25, 30, 30
Serratus pulldown: 100*16, 110*16, 110*16
Facepull: 60*16, 60*14, 60*14

Meal 1; Egg white omelette w/ chicken, steel cut oats
Meal 2; 2x protein shake, w/ agave syrup
Meal 3; 5oz chicken breast, rice and pintos, protien bar
Meal 4; Protein shake
Meal 5; 5oz chicken breast, vegetable chips, pocorn
Meal 6; Protein bar, Protein shake

[rustyco]

Friday 8/16/15
Flat bench: 225*12, 225*12, 225*7
Decline db press: 80*12, 80*11, 80*8
Incline db press: 70*12, 70*10, 70*9
Front squat: 135*10, 135*10, 135*10
Barbell curl: 95*12, 95*10, 95*10

Meal 1; Egg white omelette w/ chicken, steel cut oats with agave syrup
Meal 2; Taco mac w/ lean beef
Meal 3; 2x protein shake, rice and pintos
Meal 4; Protein Bar
Meal 5; Celery and peanut butter
Meal 6: Grilled chicken sandwhich, fries

[rustyco]

Monday 8/17/15
Squat: 225*8, 225*8, 225*8
Superset w/Lat Pulldown: 160*12, 160*12, 160*12
Stiff Leg Deadlift: 225*8,225*8, 225*8
Superset w/ Shoulder Press: 45*12, 45*12, 45*12
Bench Press: 225*8, 225*8, 225*8
Hammer Curl: 45*10, 45*10, 45*12
Cable Pushdown: 130*16, 150*10, 150*10

This is my first week of PCT, so I am starting with lower volume per day, but I will be doing something similar to this workout 3 days a week. From my research, this style of workout helps to boost natty test levels, so I am gauging my bodies response to it while on PCT.

Meal 1; Omelette w/chicken and bacon
Meal 2; Nutriontion bar, protein shake
Meal 3; 3oz chicken breast, rice and pintos, protein shake
Meal 4; Nutrition bar, protein shake
Meal 5; 3oz chicken breast, rice and pintos
Meal 5 nutriontion bar
Meal 6; 8oz steak, asparagus, mushrooms, sweet potato chips
Meal 7; protein bar

[rustyco]

Tuesday 8/18/15

Jog 5K

Meal 1: egg white omeltte w/ chicken
Meal 2;Protein bar, Protein Shake
Meal 3; 5oz chicken breast, rice and pintos
Meal 4; protein bar, Protein shake
Meal 5; Cereal and protein shake
Meal 6; 4oz tilapia, sweet potato

[rustyco]

Wednesday 8/19/15
Leg Press; 540*12, 630*12, 630*
Close Grip Lat Pulldown; 170*12, 170*12, 170*12
Hamstring Curl; 220*16, 240*15, 260*9
DB Hammer Shoulder Press; 50*12, 50*12, 50*12
Incline DB Press; 75*12, 75*12, 75*9
Barbel Curl; 100*11, 100*8, 90*6
Cable pushdown; 150*13, 150*12, 150*12
Cable crunch; 150*20, 150*14, 150*14

Meal 1; egg white omelette w/ chicken
Meal 2; Protein bar, protein shake
Meal 3; 5oz chicken breast; rice and pintos, Bahn Bao
Meal 4; Protein bar, Protein shake
Meal 5; 8oz tilapia, veggies, rice cakes
Meal 6; protein shake

[rustyco]

Thursday; 8/20/15
Serratus Cable Pull; 100*27, 130*16, 130*16
Superset w/ Facepull; 50*14, 50*15, 50*16
Dragonflag; 5, 5, 3
L hang; 20, 20, 20
Oblique crunch; 25x3
Leg and Hip raise; 10x3
HIIT; 15 min

Meal 1; Egg white omelette w/ chicken
Meal 2; Protein bar, Protein shake
Meal 3; 5oz Chicken breast, rice and pintos
Meal 4; Protein Bar, Protein Shake
Meal 5; 8oz Chicken breast, sweet potato
Meal 6; Heritage Flakes cereal, Protein Shake

I track all macros, and I am at a 200-400 caloric deficit of my BMR.

[rustyco]

Friday 8/21/15
Leg Extensions; 200*16, 200*16, 200*10, 200*11
Good Morning; 95*12, 95*12, 95*12
Hammer Chest Press; 80*14, 85*14, 90*8
Seated Row; 140*12, 140*12, 140*12
Upright Row; 90*12, 90*12, 90*12
Preacher Curl; 15*12, 15*10, 15*8
DB Overhead Extension; 50*20, 50*12, 50*10
Highbar Squat; 225x5, 275x2, 285x2, 295x2
Decline DB Press; 70x16, 70x14, 70x14, 70x12

Meal 1; Egg white w/ chicken omelette
Meal 2; Protein bar, Protein shake
Meal 3; 6oz chicken breast, rice and pintos
Meal 4; Protein Bar, Protein Shake
Meal 5; Steak Tacos on corn tortillas

[rustyco]

Monday
Bench; 225*10, 245*5, 275*5, 275*4, 275*3, 135*12
Decline db press; 75*12, 75*14, 75*12
Incline bench; 155*10, 155*7, 135*4
Cable crunch; 150*20, 150*20, 150*20
Serratus pull; 150*8, 150*8, 150*12
Curl; 60*13, 60*20, 70*12
Pec deck; 130*18, 130*15, 200*12

Meal 1; Egg white omelette w/ chicken
Meal 2; Protein Bar, Protein Shake
Meal 3; 8oz chicken breast, rice and veggies
Meal 4; Protein Bar, Protein Shake
Meal 5; 8oz Steak, veggies
Meal 6; whole grain cereal and protein

[rustyco]

Tuesday 8/25/15

Squats; 295*2
Paused Squats; 185*5, 225*5, 225*8, 135*5
Db shoulder press; 60*12, 65*12, 65*12
Lateral Raise; 20*16, 20*16, 20*16
Face pull; 70*14, 70*14, 70*14
Ez bar curl; 70*12, 70*10, 70*10
Superset w/ shrugs; 60*12, 60*12, 60*12
Roper hammer curl; 130*12, 130*10, 130*11
Occlusion Db curl; 20*16, 20*10, 20*8

Meal 1; 5 egg omelette w/ chicken
Meal 2; protein bar, protein shake
Meal 3; 8oz chicken breast, rice and veggies
Meal 4; protein bar, protein shake
Meal 5; multigrain cereal, lean ground beef burger, skim milk

[rustyco]

Wednesday 8/26/15
Decline db press: 75*16, 80*14, 80*12, 80*11
Incline db fly: 30*12, 25*16, 25*16, 25*16
Superset w/ Weighted crunch: 150*20, 150*16, 150*16, 150*16
Lower cable fly: 50*14, 50*15, 50*14, 50*14
Superset w/ Weighted leg raise: 10*16, 10*20, 10*20, 15*16
Incline bench: 135*14, 135*14, 135*12, 135*14
Superset w/ Weighted Russian twist: 25*25, 25*25, 25*25

Meal 1; 5 egg omelette w/ chicken
Meal 2; protein bar, protein shake
Meal 3; 8oz chicken breast, rice and veggies
Meal 4; protein bar, protein shake
Meal 5; 12oz Steak, green beans, bread

[rustyco]

Thursday 8/27/15
V-Bar Pulldown; 140*14, 140*14, 140*12, 120*12
Stiff leg dl; 185*12, 185*12, 185*12, 185*12
Lat Pulldown; 120*12, 120*14, 120*12, 120*12
Hip thrust: 135*20, 135*16, 135*16, 135*20
Serratus pulldown; 60*12, 60*12, 60*16, 60*16
Rope Tri Pushdown; 150*14, 150*12, 150*10
Overhead tri extension; 70*22, 80*12, 80*12
Hyperextension; 35*14, 35*12, 35*12
Occlusion tri rope extension; 40*30, 40*14, 40*10, 40*8

Meal 1; 4 egg omelette w/ chicken
Meal 2; Protein Bar, Protein Shake
Meal 3; 5oz Chicken breast, green beans, oatmeal
Meal 4; Protein Bar
Meal 5; Protein Shake
Meal 6; 12oz veal steak, grilled mushrooms and onions, 2 slices sour dough bread

[rustyco]

Friday 8/28/15
Preacher curl; 80*10, 80*12, 80*12
Incline DB Curl; 25*12, 20*12, 20*13
Rope hammer curl: 90*20, 90*14, 90*14, 90*14
RBF Concentration Curl; 20*20, 20*20, 20*20
Plate push; Literally pushing a 45lb plate on the carpet about 20m, superset w/ Russian Twist w/ 20lb kettlebell
Ab wheel; didn’t count reps, I did them all


Meal 1; 4 egg omelette w/ shredded chicken
Meal 2; Protein bar, Protein Shake
Meal 3; 5oz chicken breast, green beans, sweet potato
Meal 4; Protein Bar
Meal 5; 2x Protein Shake, Sweet potato
Meal 6; 12oz sirloin steak, green beans, stuffed mushrooms, bowl of heritage flakes w/ fairlife lowfat milk

[rustyco]

I wanted to post an updated pic for reference. The one on the left is in april of this year, and the one on the right is from this past wednesday.

http://brotherhoodofpain.com/attachment.php?attachmentid=5119&stc=1

[noarch]

Damn bro. Well done!

[rustyco]

Damn bro. Well done!
Thanks bro. Training and nutrition is key, and I learned it from the brotherhood.

[noarch]

Thanks bro. Training and nutrition is key, and I learned it from the brotherhood.

That's just 4 or 5 months??? I need to be paying more attention to your log!!

[rustyco]

That's just 4 or 5 months??? I need to be paying more attention to your log!!
The last 4 weeks been kind of messed up, but before then I was focused on progressive overload every session.

[noarch]

The last 4 weeks been kind of messed up, but before then I was focused on progressive overload every session.

Just read through the whole thing.....couple of questions.

Looks like pretty high reps / volume throughout? Is that because it was more of a recomp / leaning out goal?

Diet looked dialed in too.....what were your macros, and we're you changing them up along the way??

Thanks for running this log.....big time inspiration! Just started my PCT this week after a cycle, and already trying to figure out what I wanna do next....will definitely be checking back in here for ideas!

[rustyco]

Just read through the whole thing.....couple of questions.

Looks like pretty high reps / volume throughout? Is that because it was more of a recomp / leaning out goal?

Diet looked dialed in too.....what were your macros, and we're you changing them up along the way??

Thanks for running this log.....big time inspiration! Just started my PCT this week after a cycle, and already trying to figure out what I wanna do next....will definitely be checking back in here for ideas!

Through my training experiences I have learned that hypertrophy is dependent on the stretch, the contraction, and focusing on the muscle. I do higher reps because the first few reps I'm making the mind muscle connection, after that has been established i really stretch the muscle out, and squeeze on the contraction so much it hurts. I found an article I believe Pain posted about using higher reps for hypertrophy. I don't know if I consider this a recomp, I don't know what to consider it at all. I want to be big and lean. I've adjusted my macros only a few times as to allow time to gauge the results. Right now I average around 40/40/20. My standard BMR plus activity is around 2450 kcal. This is a deficit, by about 300-500 calories. Some days are more active than others in which case I just throw in some extra carbs, so I don't go to far in the hole. I am Starting my 3rd week of PCT, and I haven't lost any mass that I can tell, and I am still gradually getting leaner. I still have my strength, and I keep the volume steady. I am also running the GHRP-6 and CJC-1295 protocol in the thread I put below. I don't know if it is doing anything as I don't feel any different, but like I said, I still have my size.

http://brotherhoodofpain.com/hgh-igf-slin-mgf-and-all-peptides/151-cjc-1295-ghrp-6-unleashing-beast.html

[noarch]

Thanks man....I learned the same thing my current cycle about the mind muscle connection. Finally started seeing progress in places I'd always been stalled out on once I figured that out.

Spending part of this weekend trying to plan out a diet for PCT and beyond....made it to 10% bf so it's a balance to keep that without losing size.

Never looked into peptides....thanks for the link. Definitely gonna check it out.

[rustyco]

Thanks man....I learned the same thing my current cycle about the mind muscle connection. Finally started seeing progress in places I'd always been stalled out on once I figured that out.

Spending part of this weekend trying to plan out a diet for PCT and beyond....made it to 10% bf so it's a balance to keep that without losing size.

Never looked into peptides....thanks for the link. Definitely gonna check it out.
Good luck bro!

[rustyco]

Monday 8/31/15
Squat: 255*5, 225*5, 225*5
Lat Pulldown V-bar: 140*12, 160*10, 160*9, 160*8
Stiff Leg Deadlift: 315*5, 335*5, 365*3
Superset w/ Shoulder Press: 45*12, 45*12, 45*12
Bench Press: 225*5, 275*4, 245*7, 225*7
Serratus pulldown: 70*14, 80*11, 80*10
Db shoulder press: 75*10, 75*10, 75*7
Db curl: 40*10, 40*10, 40*10
Weighted Cable crunch: 150*20, 150*20, 150*20

Meal 1; egg and cheese omelette, protein shake
Meal 2; questbar, protein shake
Meal 3; 6oz pork chop, oatmeal
Meal 4; questbar, protein shake
Meal 5; protein shake
Meal 6; 12oz sirloin, asparagus, sweet potato chips

[rustyco]

Tuesday 9/1/15
Tricep pulldown; 150*14,150*14,150*14,150*14,150*14,150*14,
Bicep Curl; 60*20, 70*16, 80*10, 70*12, 70*8, 60*12, 60*8
HIIT 20min; 1 minute sprint followed by 1 minute cool down

Meal 1: bacon and cheese omelette, oatmeal
Meal 2: questbar
Meal 3: 6oz tilapia, asparagus, sweet potato
Meal 4: questbar, oatmeal, protein shake
Meal 5: heritage flakes w/ fairlife skim milk
Meal 6: 12oz sirloin, green beans, mushrooms

[rustyco]

Wednesday 9/2/15

DB Press; 85*16, 100*12, 100*8, 100*8
Decline DB Press; 65*12, 65*12, 65*12, 65*12
Incline Hammer Press; 200*8, 200*8
Weighted Crunch; 90*12, 90*12, 90*12
Straight Leg Deadlift; 225*8, 225*8, 225*8
Cable Mid Row; 120*14, 120*14, 120*14

*New gym, new equipment

Meal 1; Omelette w/ chicken, oatmeal
Meal 2; Greek yogurt, protein shake
Meal 3; questbar, heritage flakes
Meal 4; 6oz tilapia, green beans, sweet potato
Meal 5; 12oz sirloin, green beans

[rustyco]

Thursday 9/3/15
Front squat: 115*8, 135*12, 160*10, 185*8
Leg extension: 240*15, 240*11, 240*9, 200*9
Wide lat pulldown: 160*12, 160*12, 160*11, 160*10
Calf extension: 275*16, 275*16, 275*16, 275*16
Facepull: 80*12, 80*12, 80*12
Ez bar curl: 80*12, 80*8, 70*8
L-sit:15sec*3
Db curl: 30*10*3
Leg raise: 20*12


Meal 1; Egg white omelette w/ chicken, oatmeal
Meal 2; questbar
Meal 3; 6oz tilapia, green beans, sweet potato
Meal 4; questbar
Meal 5; 4oz lean ground beef, 2 slices of oatmeal bread
Meal 6; 8oz sirloin, mushroom caps stuffed with spinach and cheese, sweet potato chips

[rustyco]

Monday 9/7/15
Bench press: 285*3, 285*3, 285*3, 285*3, 275*1, 225*9
Squat: 265*3, 265*1, 245*3, 245*3, 250*3, 250*5
Db shoulder press: 65*12, 65*12, 65*12, 65*12
Superset w/ Calf press: 450*17, 450*14, 450*16, 450*16
V-bar tricep pushdown: 75*16, 80*14, 85*12, 90*11
Superset w/ leg extensions: 120*16, 130*16, 140*16, 150*14
Decline db press: 70*12*3

[Dont wanna be old]

Very impressive transformation !
Arms have excellent development and look full .
Keep up the great work
DWBO

[rustyco]

Took off Tuesday and Wednesday because I haven't been getting much sleep. I've also lost more weight and feel like it is hindering my performance. Down to 188 now. I have increase my caloric intake by about 300 calories to account for the extra time in the gym. Sleep cycle has also been off due to my routine being interrupted by house guests. I'll finish out this week and be ready to hit it hard first thing Monday morning. Back to gainz!

Thursday 9/10/15
Deadlift: 370*3, 370*3, 370*1, 315*6, 315*3, grip wearing thin, 315*3
SL deadlift: 225*12
Leg curl: 240*12, 240*12, 240*12, 240*6
Superset Serratus pulldown: 100*16, 120*14, 130*14, 140*12
Barbell row: 115*16, 135*12, 155*12, 165*10
Lat pulldown: 160*12, 160*12, 160*12, 160*12
Facepull: 80*12*4
Rest delt fly: 35*12, 35*12, 35*12, 40*8
Shrugs: 75*13, 75*18, 75*18, 75*18
Dragonflag: 5, 5, 5
Db leg raise: 20*15, 20*15, 20*15, 20*15
Russian twist: 25*25, 25*25, 25*25, 25*25
Ss w/ preacher curl: 80*12, 80*12, 80*12, 80*12
**Cable crunch: 90*16, 95*14, 100*15
Incline db curl: 30*14, 35*10, 40*7
**Single Pulley

Meal 1; Turkey burger and egg white ciabatta
Meal 2: questbar, protein shake
Meal 3; 1/4 hamburger
Meal 4; questbar
Meal 5; 8oz chicken breast, quinoa, green beans
Meal 6; 8oz steak, green beans, sour dough roll

[rustyco]

These are two sessions BTW. One AM, and one PM.

[rustyco]

Friday 9/11/15
Bench press: 250*8
Db press: 90*8, 90*8, 90*8, 90*8
Incline db press: 70*10 shoulder pain
Low cable flys: 50*14, 55*12, 60*10, 65*8
Arnold press: 30*27, 35*21, 40*17, 45*10
Side laterals: 15*22, 15*17, 15*16, 15*16
V-bar Tricep push down sp: 90*12, 90*14, 12, 90*11
Pronate skullcrusher: 40*18, 50*13, 50*13, 60*11


Meal 1; turkey burger and egg ciabatta
Meal 2; Questbar, Protein shake
Meal 3; 8oz sirloin, quinoa
Meal 4; questbar
Meal 5; questbar
Meal 6; 4oz grilled chicken, nachos, black beans

[rustyco]

Saturday 9/12/15
HIIT style weight training; Front squats, leg press, bench press, calf press, cable crunch, biceps curls
1 hour total, 30 second in between sets

[rustyco]

cline DB Press; 70*12, 65*14, 65*14, 65*
Superset w/ Barbell Row; 135*14, 135*14, 135*14, 135*14
Superset:
Dips; 30, 26, 20, 12
Facepull; 70*12, 70*12, 70*12, 70*12
Superset:
Cable Flys; 60*12, 60*14, 65*12, 65*12
Serratus Pulldown SP; 60*12, 60*12, 60*12, 60*12
Superset:
Seated dumbbell curl; 25*20, 30*16, 35*14, 40*10
DB tricep extension; 25*20, 30*16, 35*14, 40*10
Superset:
Wide barbell curl; 85*12, 85*10, 85*8, 65*12 45*10
Triangle tricep ext sp; 80*16, 85*14, 90*12, 90*12 50*12
Superset:
Pronate skullcrusher; 50*12, 50*12, 50*12
Concentration curl; 35*12, 35*12, 35*12
Superset:
Cable crunch: 90*20*3
Leg raise; 20*3
Russian twist: 25*25*3

Meal 1; egg white omelette w/ chicken, oatmeal
Meal 2; Questbar
Meal 3; 6oz steak, potato salad
Meal 4; (postworkout) 5 gummy worms,6oz steak, potato salad
Meal 5; Protein Shake
Meal 6; 8oz steak, stuffed mushroom, asparagus, sweet potato chips

[rustyco]

Tuesday 9/15/15

Deadlift; 225*5, 315*5, 365*3, 385*1, 405*1, 410*1, 315*6, 225*13
Leg curl: 120*20, 160*16, 180*14, 180*14
Superset
Calf press: 450*14*4
Hyperextension: 25*16, 30*17, 30*16, 30*16
HIIT Sprints; 100yds*5
Meal 1; Egg white omelette w/ chicken, cereal
Meal 2; questbar, protein shake
Meal 3; 4oz steak, mushroom, small sweet potato
Meal 4; questbar
Meal 5; 4oz steak, mushroom, small sweet potato
Meal 6; cereal and protein shake

[rustyco]

Wednesday 9/16/15
Reverse fly: 40*12*4
Superset
Lat pulldown: 160*12, 160*12, 150*12, 140*12
Tricep pulldown: 90*12, 90*12, 90*12, 90*14
Superset
Rope tricep kickback: 80*12, 70*14, 70*11, 70*10
Close grip pulldown: 120*14, 120*14, 120*14, 120*14
Superset
Side laterals: 20*16, 20*16, 20*16, 20*16
Hammer curls: 35*12, 35*11, 35*11, 35*11
Superset
Cable fly: 60*16*4
Cable row: 140*12*4
Superset
Pushup: 20, 20, 20
Barbell curl: 85*12, 85*10, 65*14
Leg raise: 20, 20, 20


Meal 1; Questbar, Protein Shake
Meal 2; Questbar, Protein Shake
Meal 3; 7oz Chicken Breast, Quinoa
Meal 4; Questbar
Meal 5; Protein Shake
Meal 6; 12oz skirt steak, black beans, cucumber salad, salsa w/ nachos, white cheese

[rustyco]

Sunday 9/20/15
Front squats: 135*8, 185*5, 205*5, 225*2, 225*2
Squats: 225*8, 275*3, 295*1
DL: 225*8, 315*6, 405*2, 315*6, 315*4
Superset


Leg extension: 120*16*4

Calf press: 450*16, 450*16, 360*20, 360*21

Superset


Leg curl: 220*16*4

Concentration curl: 40*12, 40*12, 40*12, 40*14

[rustyco]

Monday 9/21/15
30 minutes HIIT
Meal 1; egg white omelette w/ chicken, oatmeal
Meal 2; quest bar
Meal 3; Plum, Protein shake
Meal 4; quest bar
Meal 5; 8oz steak, sweet potato fries, green beans
Meal 6; heritage flake w/ fairlife milk, white rice

[rustyco]

Tuesday 9/23/15
Lat pulldown: 120*16, 140*14, 160*10, 180*8
Barbell row: 135*14, 135*14, 135*14, 135*14
Shrugs: 135*16, 135*16, 135*16, 135*16
Superset
Serratus pulldown: 60*14*4
Facepull: 70*14*4
21’'s EZ Curl Bar: 40, 50, 60, 60
Hammer curls: 35*12*4
Preacher wide grip narrow elbows: 50*10*4
Superset
Cable crunch: 90*20*4
weighted leg raise: 20*16*4
Russian twist: 25*25*4
Meal 1; Omelette w/ chicken, heritage flakes cereal
Meal 2; plum, questbar
Meal 3; Protein shake, plum
Meal 4; 8oz steak, rice, green beans
Meal 5; 10oz steak, sweet potatos

[rustyco]

I am closing this log out. It was a great run and I am very pleased with the results. I am focusing on maintenance now. I would like to thank Massbuilder Pharm, great gear, great customer service. PCT went well, as I have maintained my gains. I dropped some weight but I believe it was mainly water weight. I will be starting another log in November when I start my bulk cycle. Until then brothers...