Hard In the Paint, (Iron Mag Labs)

[ckCrown84]

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/IMAG0641.jpg

Greetings brothers. I am new to this particular forum and will be on here from now on, will have daily updates in this journal.
I am a Rep with Iron Mag Labs, so if you don't know about us check it out.
http://www.ironmaglabs.com/

I am excited to be on Rx Muscle, hope a lot of you brothers on here can help me take my training to the next level.

A bit about myself:
Been into weight lifting for around ten years, and just recently decided I want to start bodybuilding. To that end I have a lot to learn, and a lot more training to do! However, this is what I love so its no big deal. I am 27 years old, currently living in Ohio--ready to get the hell out of here though!

My strength: Upper body, I am as strong as they come. For years I worked out in an environment that fully emphasized chest, shoulders, etc... Now that I am taking a whole-body view I gotta work on my weaknesses!

Weakness: Lower back, legs. I don't hate it... I just suck at it. But, over time I will progressively get better!

Injuries: Have a bad right shoulder, doesn't hold me back from anything though. Clipped a tree when I was a teenager snow boarding.
I also have a injured left bicep, been an issue for months now... I work around it.


Below is a few video links of my lifting, this is something I take serious. So, constructive feed back only, I don't entertain bashing or keyboard-lifters...

Thanks for stopping by, Will be posting some new videos tonight!

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/th_VIDEO0069.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/April/?action=view&current=VIDEO0069.mp4)

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/th_VIDEO0069.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/April/?action=view&current=VIDEO0069.mp4)

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/th_VIDEO0065.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/April/?action=view&current=VIDEO0065.mp4)

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/th_VIDEO0068.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/April/?action=view&current=VIDEO0068.mp4)

[ckCrown84]

http://i1202.photobucket.com/albums/bb363/ckcrown84/April/th_VIDEO0070.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/April/?action=view&current=VIDEO0070.mp4)

[Dre23]

Very nice lifts! You are def a strong dude with some good pressing abilities.

I too transitioned from a powerlifting background to pursuing bodybuidling and it is quite the journey/learning experience.

What current IML products are you taking?

[lastson]

Great vids.. but what's so bad about Ohio ? Sorry gotta stick up for the home state...

And as with Dre, is lime to hear what cycles you've run..

Keep it up, you've got a great start..

last

[ckCrown84]

Thanks bro, I work hard. Just have to get my physique more in tune--which is going to take a lot to learn about diet!

As for current IML products I am running Osta RX. Definitly a solid product. Am using it as part of my PCT regime. Definitely helped me maintain a lot of my strength gains, hell I accomplished a new PR on the Smith Shoulder Press while on this product.


Very nice lifts! You are def a strong dude with some good pressing abilities.

I too transitioned from a powerlifting background to pursuing bodybuidling and it is quite the journey/learning experience.

What current IML products are you taking?

[ckCrown84]

Nothing is particularly wrong with Ohio. I am a student at Ohio University, so am stuck working out in Athens--not much in the way of gyms here. Except the school's gym, which is nice but I don't have any coaches readily available.


Great vids.. but what's so bad about Ohio ? Sorry gotta stick up for the home state...

And as with Dre, is lime to hear what cycles you've run..

Keep it up, you've got a great start..

last

[ckCrown84]

Short chest routine today. Definitly slacked on the food intake on the weekend, might have negatively impacted my lifts a little. After last weeks bench session I was definitly expecting to get back into the 400lbs... However, I feel great and the week after next I will aim a bit higher!
Also, decided to start throwing in 2-3 sets of Decline bench after flat. What are some of your thoughts on this? I traditionally don't do decline.

The Workout!

CHEST

Flat:
135lbs - 10
135lbs - 10
225lbs - 20
365lbs - 4 -- felt a little heavier than last week.
385lbs - 1
365lbs - 4
315lbs - 10

Decline
225lbs 7 reps with 3 second pause at bottom, + 4 reps regular
315lbs 6 reps

Pushups
50 reps
40 reps - rest few secs + 10 reps

Diamond pushups
14--I was dead.

What we didn't do: Flyes...

How I plan to work chest later in the week: Dips -- probably do them Thursday.

[ckCrown84]

Back day today... Gonna be a good one!

[lastson]

Nothing is particularly wrong with Ohio. I am a student at Ohio University, so am stuck working out in Athens--not much in the way of gyms here. Except the school's gym, which is nice but I don't have any coaches readily available.

yep, there is nothing in Athens except cows.. Good school though.

Last

[ckCrown84]

Back Day

Wide Pullups (behind neck) + 25lbs
Reps: 5
5
6
6

Palms facing you Pullups + Bendover Row superset
+25lbs - 6 reps --- 135lbs - 10 reps
+25lbs - 6 reps --- 155lbs - 10 reps
Body - 12 reps --- 155lbs - 10 reps
Body - 8 reps --- 155lbs - 10 reps

T- Bar Rows (45's)
3 plates - 10
4 plates 4 + 6 (had to readjust)
4 plates 6

Db Pullover
90lbs
10
10
13 reps

Stomach
4 sets, body weight

[ckCrown84]

Solid lifting in today. No PR's but I didn't shoot for any either. Hell did free weight shoulder press (seated) for the first time in months today (usually use smith) and I wasn't too dissapointed with the weight I put up--we all know smith Vs Free are two diff ball games. However, I have no doubt that a month or two of free weight shoulder press and I would be putting up impressive numbers (just don't do them, so not used to it).

DeadLift:
135lbs -8
225lbs - 5
245lbs - 5
315lbs - 1 (50% lift, using the bars so the weight is up some)
315lbs - 3 ^^ Same

Free weight Seated Shoulder--if I can do these again next week, I expect the numbers to progress rapidly e.g. next week 265 for 5-6 easy
135lbs - 12
185lbs - 10
225lbs - 6
245lbs - 5

DB Front raise 40lbs - 3 sets of 5 reps
DB rear delt 25lbs - 3 sets of 15 reps

Shoulder Shrug (225lbs) + DB Shoulder press (80lbs) super set
10 --- 8 reps
10 --- 10 reps
10 --- 16 reps -- push it to the limit

Vertical Pushups
10
8
9 reps

[lastson]

That's some strong pressing... Nice work..

What are your stats ?

last

[ckCrown84]

My pressing is good, my deadlift and squat need a lot of work.
Stats:
5'5
~199lbs
BF % Too high (I haven't had it checked, but I know its not no 12% or anything low), but nor do I look "fat" as you can see in the pic at the start of this thread.
Age: 27

[lastson]

My pressing is good, my deadlift and squat need a lot of work.
Stats:
5'5
~199lbs
BF % Too high (I haven't had it checked, but I know its not no 12% or anything low), but nor do I look "fat" as you can see in the pic at the start of this thread.
Age: 27

No, you look like a truck, pretty damn thick or fat at all.. Body fat will drop off if you start cutting, but you have a damn good foundation.. Keep it up, this should be a great log to watch.

Last

[ckCrown84]

Leg Slack day, did some triceps too for good measure.


Leg Ext 150lbs 8 sets x 10 reps


Leg Curls 120lbs
10
8
7
7


Isolation calve machine 160lbs
4 sets of 10 reps


Tricep Skull Crushers
115lbs - 10
115lbs - 10
135lbs - 10
135lbs - 10
145lbs - 10


Tricep Pushdown (machine)
82.5 - 15
82.5 - 15
52.5 - 17

[ckCrown84]

I want to throw in a day (perhaps Saturday) where I do pullups and dips, nothing else. I feel like Saturday is a good day...
Usually this applies:
Tuesday: upper back
Thursday: Shoulders / Triceps.
Monday: Chest

So Saturday pullups / dips: My back should be recovered enough, my triceps may be a bit tight still but I can deal with it. My only worry is that I work my triceps to such an extent that I am hurting monday... Which would take away from my bench. Can't have that. Will give it a try--though probably not tomorrow, have a full schedule.
But I do want a day for just pullups and dips !

[ckCrown84]

good weekend of rest.
looking forward to hitting chest tonight. Plan to slightly increase my time between sets starting this week.

[ckCrown84]

315
http://i1202.photobucket.com/albums/bb363/ckcrown84/May/th_VIDEO0075.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/May/?action=view&current=VIDEO0075.mp4)

365
http://i1202.photobucket.com/albums/bb363/ckcrown84/May/th_VIDEO0076.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/May/?action=view&current=VIDEO0076.mp4)

325
http://i1202.photobucket.com/albums/bb363/ckcrown84/May/th_VIDEO0078.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/May/?action=view&current=VIDEO0078.mp4)

Flat Bench
135lbs - 20
225lbs - 15
315lbs - 15
365lbs - 5
325lbs - ~11?
245lbs - 20
225lbs - 15

DB Inc 80lbs
15
14
12 reps

Machine Flyes (200lbs?, stack)
10
10
10

Dips:
13
10
10

Well, my journey with Osta is coming to a close and am starting up my next sweep of IML products.

My thoughts on Osta:

Osta is a great PCT product, definitely excellent for solidifying gains, giving one a strong mental edge, maintaining appetite, and aids in pumps while at the gym. Personally I would save it for PCT and not utilize it while on cycle...however I did not go above 20mg, so i can't say what magic that girl can work at the higher dosage. I can only say at 20mg it is an excellent addition to the PCT regime and is very effective at helping maintain gains. Definitely would recommend it to any of my peers without hesitation.
Again, if you haven't checked it out I encourage you to do so:
http://www.ironmaglabs.com/product-list/osta-rx/ (http://www.ironmaglabs.com/product-list/osta-rx/)

[ckCrown84]

alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

cycle layout:

Cyanostane rx 4caps / day (2am , 2pwo)
http://www.ironmaglabs.com/product-list/cyanostane/

Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
http://www.ironmaglabs.com/product-list/deca-drol-max/

Advanced cycle support 4 caps /day (2am, 2pm)
http://www.ironmaglabs.com/product-list/advanced-cycle-support/

Sust 350 (1.5ml mon / thursday) 525mg twice a week.

Aromasin .4ml 3x a week

started: two days ago.

note: the dosages I am running are NOT recommended for most people, especially not for beginners.

What I am missing: Tren...

[ckCrown84]

Yesterday BICEPS

Preacher curl: 75lbs
4 sets of 15 reps

Preacher 21's: 55lbs
2 sets of 21's

Seated half curl (sit down, bring the weight down to your legs, then back up--dont bounce off your thighs!)
50lbs 2 sets
25 reps
26 reps

Reverse curl (these were hurting my biceps a bit, so I took it easy)
30lbs - 10
50ls - 7
30lbs - 14
50lbs - 7

Machine standing single arm curl (bring weight to the forehead, the handle would be in the top position)
12.5lbs - 20
22.5lbs - 20
22.5lbs - 15

[lastson]

alright everyone, I am jumping back on and prepping for the summer time. I need to hone my diet in, we will see how that goes! soon i will be out of the college house and living the big boy life, so grocery shopping and eating healthier will be a bit easier--or so I hope!

cycle layout:

Cyanostane rx 4caps / day (2am , 2pwo)
http://www.ironmaglabs.com/product-list/cyanostane/

Deca-Drol max 6 caps /day (2am, 2 noonish, 2 pwo)
http://www.ironmaglabs.com/product-list/deca-drol-max/

Advanced cycle support 4 caps /day (2am, 2pm)
http://www.ironmaglabs.com/product-list/advanced-cycle-support/

Sust 350 (1.5ml mon / thursday) 525mg twice a week.

Aromasin .4ml 3x a week

started: two days ago.

note: the dosages I am running are NOT recommended for most people, especially not for beginners.

What I am missing: Tren...

That's a pretty stout run, good luck.. how much tren are you going to run ?

last

[ckCrown84]

That's a pretty stout run, good luck.. how much tren are you going to run ?

last

waiting on my comrade to hit me back, they want me to log their product.
Planning on 100mg /day (4 weeks)

[ckCrown84]

Hey everyone. Just checking in. Took today off. Still haven't posted yesterday's back workout will do that in a bit!

today I took off, just didn't want to hit shoulders. For some reason my damn shoulders and chest are still extremely sore from bench monday...

My goal this Sunday is to go grocery shopping and buy some cost effective and healthy foods. So if anyone has ANY recommendations on easy and cheap stuff to get please let me know! First step in the dieting direction is to go buy some food and do it!

[ckCrown84]

Going to be a good day!

[ckCrown84]

Took a little break mid run, had to my body was aching. Unfortunately during that break my diet was complete SHIT. I really need to focus on this. I graduate in 3 weeks and will be able to hone that diet in a lot more. But, today after working out today wen't grocery shopping and got some stuff for oatmeal, tuna salad, salmon bagels, and chicken salads. So this week I will be on point. Will just have to go grocery shopping again sunday.

Anyway, chest routine was a bit rough today but it went well.

Bench
Flat bench:
135lbs - 10
225lbs - 10
315lbs - 10
315lbs - 10
315lbs - 10
295lbs - 5 --- I just died
295lbs - 6

Incline Chest (DB)
70lbs - 15
85lbs - 11
70lbs - 17
85lbs - 11

Hammer Strength ISO-Lateral 3 plates (45s) each side
6 reps
5 reps
then 2 plates each side for 13 reps

[ckCrown84]

Power rack rehabilitation deadlifts (3rd hole from bottom) Goal 2-5 secon pause at the top (leaning back) each rep. Next week 2nd hole, week after 1st, and week after that from the ground.

225lbs - 5
315lbs - 4
315lbs - 3
295lbs - 3
275lbs - 4

Preacher Curl 105lbs dropset to 75lbs.
5 reps + 10 reps
5 reps + 10 reps
5 reps + 7 reps
last set used only 75lbs: 17 reps

Reverse Curl
30lbs - 17
50lbs - 8
50lbs -6

took it easy again today.
Tomorrow will up the ante quite a bit

[ckCrown84]

Will be getting it in today or tomorrow
been super busy. Graduation 2 weeks!

[ckCrown84]

1 more week! and I am moving!
Been busy as hell lately!

[ckCrown84]

Hey everyone, finally starting my journal back up. My life has been EXTREMELY hectic. Brief recap of past two weeks:
1) Graduated college
2) Lost the job I thought I was going to get, due to criminal background :(
3) Decided not to move to Columbus, so will be mooching off friends until I find a job and then I will move to where my job is.


That being said I will be job hunting and working out full time now! Kind of been lifting haphazardly lately but like I said been too busy.
My cycle so far has been Deca-Drol Max and Cyanostane. By IML... I LOVE these products. Despite my slack workouts lately I have been looking vascular and always feeling good.


About a week ago I started up my Tren / Test prop cycle (still have two weeks left on Deca-Drol and Cyano also! Special thanks to AW, EZK and BML.
I will be running these at:
Test: 1ml / day (700mg / week)
Tren: 1ml / day (700mg / week) --- If the sides become too intense I will dial it back.


I wish I didn't start these babies up until Monday (after moving and all that good stuff is done) but I got so damn excited I couldn't help myself!
Went to the park today did some pullups and dips. I felt LIGHT. I promise you guys now that I am a big boy-all graduated and what not--I will be perfecting my diet a lot more! I think big changes will happen after this cycle.

[ckCrown84]

1 more day and am all moved into new place

then back to dedicated my soul to training

[ckCrown84]

Thanks everyone
So i join the local community center. 60 bucks for 20 visits. The equipment sucks but as I am working out some guy tells me about a warehouse-gym thats 25 bucks a month, and has chains, power bands, all the good stuff. Going to try to get a refund tomorrow and hit that place up. Definitly going to change my training substantially. Should remain in town about a month then I will be moving to wherever the job takes me.

Took it easy today. Gotta ease into this working out thing again http://www.fitnessgeared.com/forum/images/smilies/smile.gif tomorrow I will go to the park and do a pullup routine.

Flat bench:
135lbs - 20
225lbs - 15
315lbs - 10, 9, 6 ... dead yeah I have fallen off a little bit, but it will come back very fast.

flyes 35lbs - 2 sets to failure

pushups 3 sets


dinner we are cooking out some salmon, hot dogs, and steak! lol

[ckCrown84]

Worked out again today.
First did a hour of moving stuff furniture [dressers, couches. etc] and a bunch of lighter stuff up into my buddies apt--also where I will be momentarily staying for parts of the summer.

Then went to the park again and did some pullups and dips. Attached two videos.

http://i1202.photobucket.com/albums/bb363/ckcrown84/th_VIDEO0081.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/?action=view&current=VIDEO0081.mp4)

http://i1202.photobucket.com/albums/bb363/ckcrown84/th_VIDEO0083-1.jpg (http://s1202.photobucket.com/albums/bb363/ckcrown84/?action=view&current=VIDEO0083-1.mp4)

I have lots of work to do still. But, I am looking okay! half into summer I will be looking fairly impressive...diet diet diet. preach to me people!

[ckCrown84]

EZ- Curl:
65lbs - 12
65lbs - 10
105lbs - 3 sets of 8


Machine curl bar 110lbs
Wide: 15 - then 12
Close: 17 - then 10


Reverse Machine Curl 70lbs
12
12
10


Tricep pushdown with V-bar.
70lbs - 1
102lbs - 3 sets of 10
70lbs - 4 sets of 10


Pullups (palms facing me)
4 sets of 6 reps.

[ckCrown84]

Alright everyone. I am going to be running a log here is the scoop.


I went saw a dietitian today and personal trainer. We are going to work me into ~230lbs. Then I will cut for competitions from there.
For the first 4 weeks of this quest I will be running only Osta RX and then after that I will kick it up a notch and throw in some big boy compounds.


My diet we are going to have look like this:


Meals:
1)
10 egg whites
4 slices whole weat
1cup oatmeal with banana
1 cup OJ


2)
8oz chicken breast
1 cup rice


3)
steak
1 cup rice


4) protein shake


5) 6oz chicken
1/2cup rice


6)
fish
broccolli
1/2cup brown rice.


Probably will not follow it to the letter but am damn gonna try. Going to go spend about 300 in groceries tomorrow. Gonna go to Sams and just buy bulk


My training:


Monday - legs
Tuesday - Chest
Wed - back
Thursday - Shoulders
Friday - Legs
Sat - Arms.


I was told, and I knew this already, that my legs are pathetic and I should be able to easily gain 15lbs in that area alone.


I will be working with a personal trainer on legs days twice a month (and will do legs without the trainer on the other days).


The official start is Monday. I will have my first leg training session at 3pm.
Tomorrow I go grocery shopping.

[lastson]

Alright everyone. I am going to be running a log here is the scoop.


I went saw a dietitian today and personal trainer. We are going to work me into ~230lbs. Then I will cut for competitions from there.
For the first 4 weeks of this quest I will be running only Osta RX and then after that I will kick it up a notch and throw in some big boy compounds.


My diet we are going to have look like this:


Meals:
1)
10 egg whites
4 slices whole weat
1cup oatmeal with banana
1 cup OJ


2)
8oz chicken breast
1 cup rice


3)
steak
1 cup rice


4) protein shake


5) 6oz chicken
1/2cup rice


6)
fish
broccolli
1/2cup brown rice.


Probably will not follow it to the letter but am damn gonna try. Going to go spend about 300 in groceries tomorrow. Gonna go to Sams and just buy bulk


My training:


Monday - legs
Tuesday - Chest
Wed - back
Thursday - Shoulders
Friday - Legs
Sat - Arms.


I was told, and I knew this already, that my legs are pathetic and I should be able to easily gain 15lbs in that area alone.


I will be working with a personal trainer on legs days twice a month (and will do legs without the trainer on the other days).


The official start is Monday. I will have my first leg training session at 3pm.
Tomorrow I go grocery shopping.
Are you going to split your leg training into hams and quads or something different ?

Gotta love sams... Bulk is the way to go..

Where is your weight at now ?

[ckCrown84]

I have no idea how we are going to split the leg training. I am going to let the trainers handle that stuff.
I am currently 193lbs and 16.6% body fat. I been told not to let it go above 18% and follow the diet. Get up to 230 lbs then we start cutting for competitions