The Weeds Journey

[Like_a_Weed]

Quick stats about me:
33 y/o 6'2" 225lbs training on and off for a variety of things since I was a kid, but was in pretty sad shape last February. Weighed about what I do now, but alot fatter and weaker. Was down to 175 with 10% bf last summer, looking to get as lean or leaner by this coming summer. The goal is 225 (i was 225 on the scale today) with 10% bf by May 1st. I'm on my first cycle, day 23. Started my cycle at 206. Here's a rough sketch:
1-13 sustanon 250 E3D
1-4 beastdrol switched to dianabol halfway. So 2 weeks of each, I'm getting near the end of the d-Bol fun.
The last 6 weeks of the cycle which will run 2 weeks past my last injection of sustanon I will be taking winstrol tabs.
Had formastanzol as my AI, but have had to add nolva, wishing I had arimidex but it's on the way.

I train 3 days a week alternating upper body, lower body, so each muscle gets trained about every 5 days. I will be adding alot of high intensity conditioning in when my cycle ends and I begin leaning out for summer.

I'll start this log with today's lower body workout:

1/28
Squat*
135x10 165x10 185x10
205x8 225x6
Bosu db squat 25sx15,15
Single leg stiff leg deadlifts w/db's 15sx8
Low back DONE at this point
Leg extension 135x10 180 2x10
Leg curl 25x10 35 2x10
4 sets of calves
I'd like to have done deadlift but I was really in pain- low back was blown out and pumped beyond belief. I think my deadlift will improve alot after I'm done with the d-bol.

 

[Like_a_Weed]

1/30

This is how a workout looks when my rotators bothering me. Man I hope it improves soon, I wanna press!

Db Curl/press 20x12 35x 3x10
Alt w/reverse flies 3x10 10s 2 sec hold at top
Side laterals 10x12 15 3x12 real slow w/long hold at top
Takin it real easy on the shoulder
Bent row 135x12 155x12 175x8
155x10 135x10
Machine Pullovers 180x12 225 2x8 180x10
Barbell Curls 45x10 95 x6,6,8
Barbell tricep extension 45x10 95x10 115x6,6 95x12
Rope curls/extension 3-5x? just getting a massive pump, trying to really make them explode
Shrugs 135x10 205x10 225x8,8
205x10 2nd time doing these, traps already look bigger

 

[Like_a_Weed]

Once my cycles over I will start adding in cardio- rope skipping, heavy bag, calistenics, circuits.
Then once spring/summer comes I'll add in the masochistic outdoor workouts I enjoy most, plus some highland games throwing.

 

[Like_a_Weed]

Limited time, had only 1 hour
Warmup was 5 minutes on treadmill
Handstand against wall 5x? (wasn't counting) alternated w/
Box jumps 5x10
Cleans 5x5 135
Squat 135x10 185x10 225 3x5
Pullups 3x6
Leg extensions/leg curls 4 or 5 sets each
Ran a bit on treadmill

 

[Like_a_Weed]

Cleans and squats are my weakest lifts and probably the most important. I want to attain level 2 on the eatmoveimprove skills chart.

Eat. Move. Improve.

Pretty awesome list. I wanna be level 2 this year, at least in all the skills I will train.
My leg strength, jumps, sprints and 5k are my weakest so I really need to work my legs hard.

 

[Growinboy]

So you put on about 20 lbs before you even started logging this, already reaching your goal weight? And Im to understand that your only other real goal is overall body fitness, as described on another site? If you have a real shoulder problem I can see it being aggravated by your workouts... Id look at reeling it in somewhat and focus on the basics... Im really not trying to knock your thread here bro, just trying to get a clear picture of your situation before I critique further... Im 33 and over 6 ft too so I can identify somewhat!

 

[Like_a_Weed]

Yeah I wanna be fit and look great without a shirt. I want to be bigger, I'm hitting my goal weight but I need to be leaner, my abs are gone, I prefer a six pack like I had last summer. If I can hit level 2 on the eatmoveimprove list plus be 225 at 10% bf or less, I'll be happy. Plus I'm training to become a personal trainer, hoping I'll start learning some ways to help my shoulder. Its got multiple problems but I believe if I correct all imbalances and learn to use the muscles properly it'll be much better off and I'll be able to really start pushing some weight. I'm pretty much staying on this forum these days, it just feels more like home. At 225, I still look rather small, I could carry alot more weight, I was 260 at one point (years ago), a bit soft, but still didn't look all that big. Too look impressive, like a "bodybuilder" I bet I'd have to weight 275-300. But I really enjoy outdoor activities, and will need to stay functional.

 

[Like_a_Weed]

2/4
Upper body day:

Handstand against wall 5x15 sec or so

I'll get 2 minutes against wall and 15 second freestanding by the end of summer.

Overhead press 3x8 135 alt w/
Knees up chins 3x6 feeling all the extra weight on these

Bent row 135x10 155 2x10 135x10 (drop set)

Barbell curls 3x8 95 alt w/
Lying oly bar tricep extension 95x10 105 2x10

Rope curls/rope extension 3x10

Shrugs 135x10 3x10 225

 

[Mindlesswork]

Not too shabby...you'll grow like a weed if you keep eating, training and sleeping on target

 

[Like_a_Weed]

Yeah I liked that workout, will stick to that one, gonna alternate overhead one day then bench press or incline the next. Bad shoulder limits the amount of volume I can put to pressing, plus I feel my chest is by far my strongest muscle. Lower body day will now look like this:
Warmups/handstand
Box jumps/other jumps (try to get a good variety of heights and direction)
Squat 3-5x5
Bosu ball squats 2x15
Front or overhead squat 2-3x8-15
Leg extension/leg curls (optional-time/energy permitting)
Deadlift 1x5-10 adding weight or reps every time

I think this is a solid looking routine for functional strength and mass

 

[Like_a_Weed]

Not too shabby...you'll grow like a weed if you keep eating, training and sleeping on target

Thanks, I hope so, having a hard time with the sleep part, I work nights and the f-ed up sleep schedule sucks.

 

[Youngstunna]

Get some Melatonin or unisom sleep is very important for your recovery