Please Scroll Down to See Forums Below
napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
UGL OZ
UGFREAK
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsUGL OZUGFREAK

The Beast's Training Journal!

About to hit some arms. Arm sessions have basically been all about pump for a while now. My triceps I have not been able to challenge progressively for years. I hit 300x30 on the curved bar pressdowns years ago. Thats 2 45's loaded onto the stack. I cant get any more weight on the stack reliably. Pressdowns dont really fuck with inner elbows (where my elbow strains are), so I could probably push toward 400 lbs if the machine had the capacity.

I would like to atleast go down to 5 or 10 rep sets, but it would require alot of weight. More than I can load on the machine. So I am always working with certain limitations. Freeweight is not really an option as skull crushers destroy my elbows. Of course I get to lower rep sets after much pre-exhaustion. Thats good but not truly testing the muscle and forcing adaption, I feel. Maybe that is why theyve been stagnant since 2012. It seems I always get bigger ultimately by getting stronger. Not just by pumping blood. Thats a more recent style ive been adapting more do to injuries. Ive been getting stronger as a side effect of gaining muscle but I would like to really push my triceps further with heavier weights. Not every week but sometimes.

I have been doing the 300 lb pressdowns dropsetted down the stack without rest, as usual, but sometimes its only 300x10 because it causes friction on the cables these days. The plates drag on the cable or something is going on thats causing it. It didnt do that in the past. Now it always seems an issue. The friction reps are more joint damaging then anything, as the movements should always be smooth on cable machines, not grinding.

Curling I cannot go super heavy without fucking up my tendons, so that has to be more pump oriented. Ive been doing alot of very strict movements like slow incline db curls, etc.

I dont have any other answer except adding total body mass, as Ive been doing, and maybe they will grow from that. I will try the feeder routines again at some point, maybe even soon, just seeing how this neck strain will heal.

My tripod for the phone camera is fucked. I broke off one of the legs the first day, and now another leg is broken. Its very flimsy. I wont be doing anything too special today anyway. Maybe 300 lbs pressdowns for reps, likely with some friction and dropsetted. Mixed in with curls with no rest too most likely. The arms training has been stagnant due to the tricep limitations though.

KILL THAT SHIT
 
Just for refferance. Here is the last time I went that high rep with the pressdowns, 300x30





Its very strict as well. It hasnt been anything new, so I havent filmed the dropsets lately. I believe one dropset was 11 sets straight and included curls as well. More of a drop/super set. Some of those are long series of sets without rest. The volume adds up very quick. Arm sessions tend to average 2 hours and around 50 sets, it seems.

So I am very limited by those machines. Pressdowns on a lat pulldown machine, the leverage feels strange to me. Once my tripod comes in maybe Ill film some more of those dropsets and shit again.

KILL THAT SHIT
 
Arms


Light and mid volume


Loading stack up to 300 lbs is still a limitation with triceps training. Cable is the only real option I have with my elbows though. 23 reps wasnt bad for basically not training last week.

Biceps portion I kept very light. Had to watch out not to further strain my neck as well. Its still somewhat strained. Ill continue to try and find cheap protein bars online. I ordered 27 Big100 MetRX protein bars recently. I had one on the drive back after training. They cost more than shakes but are much easier to get in. Makes it easy to get a meal in quickly as well , after training. Will start doing that. Its 400 calories and 32 protein, so its not bad for a quick feeding.

I tried dilluting the body fortress creatine/amino type supplement with 64 oz water today. 32 oz gatorade container, then refill when it gets low. Ill try fitting this in during training and see if it helps with the digestive issues I had. It probably wont. Just something to try. On non training days I will probably avoid it completely. Im out of Pro Bcaa aminos for now, so during training Im taking that instead.

The only progressive resistance I can hit now with triceps is more reps with the 300 lb stack, 30 plus. As mentioned Id like to get down into the lower rep ranges, atleast 10-15 fresh. 300 lbs is about the max I can load on the stack though. Some days it causes alot of friction on the stack and makes it 2-3 times harder rep wise. Harder in a way that damages joints, not in a good way.

237 lbs after meal (3 lbs added since this scale seems to have me 3 lbs lighter)

Curved Bar Pressdowns (same 90 degree range on all pressdowns. Upper arm 90 degrees from forearm, back down)


KILOGRAMS for all pressdowns unless otherwise noted

no rest til line

35x100
65x50
95x10 (210 lb stack)
-----
No rest again

300 lbs x 23 (2 45's loaded onto stack. About the max I can load)
55x10 (Alternating Dumbbell Curls)

-------

No rest again

300 lbs x10
255 lbs x10
95x10
72x10
65x10
55x10 Alt DB Curls
----------------

May be some friction after the first set with 300 lbs. Was starting to feel less smooth

No rest again

300 lbs x10
255 lbs x10
95x10
72x10
65x10
55x10 Alt db curls
---------------

No rest again

300 lbs x8
255 lbs x10
95x10
72x10
65x10
55x10 alt db curls
-------------------

V Bar Pressdowns (same range)

KILOGRAMS

No rest

65x20
95x10
55x7 Alt db curls
------------

No rest til line

95x15
80x10
72x10
65x10
55x8 alt db curls
-----------------

No rest again

95x15
80x10
72x10
65x10
-----------


One Arm Pressdowns

No rest except when alternating arms

KILOS still

25x20 (matched on both arms)
25x10 (same)
----------------

Same thing

30x5 (matched both arms)
30x5 (same)
30x5 (same)
30x5 (same)
30x5 (same)
----------------

Incline Dumbbell Curls

One arm at a time. Only rest is when alternating arms

40x10 (matched both arms)
40x5 (same)
40x5 (same)
----------------

Same method

50x5 (matched both arms)
50x3 (both arms at same time)
------------------

Alternating Dumbbell Curls with Reverse Curl Negative

50x7

Spider Dumbbell Curls (incline bench used as a chest support, arms hang down and curl)

50x20 (both arms same time)
50x17 (same)

Alternating Dumbbell Curls with Reverse curl neg

no rest til line

45x10
40x5
----------

No rest

45x8
40x5
---------------

Dumbbell Hammer curls

No rest til line

55x10
45x8
---------------

No rest

75x5
55x5
45x5
---------------


KILL THAT SHIT
 
Despite the 59 sets I hit earlier in the day for arms, decided to implement the feeder routine again. I was doing three times the amount of reps of the listed routines. I dont follow routines exactly, but 150 reps seemed like a good amount to stay with. 300 reps seems like it might interfere with recovery of tendons, etc.

Feeder Routine


Alternating Dumbbell Curls

15x50

Dumbbell Hammer curls

15x50

Alternating Dumbbell Curl with reverse curl negative

15x50

KILL THAT SHIT
 
Full legs minus calves


Minimal sessions for growth

100 mg tramadol pre workout. Have not taken 100 mg pre workout in a while. This seemed to help alot with my knee issues. Atleast what I noticed during training. I was doing this for chest and everything else too at one point, up to 150 mg pre workout. Though that may be why my shoulders ended up so thrashed during those periods. My shoulders have not gotten that bad in the 10 months or so Ive been back from the break. (10 month break). So Id rather feel some of the strains during some sessions. Numbing too much pain can be deceptive. My knees are always fucked with leg training anyway. So they shouldnt get thrashed too heavily if I dont abuse the weight and reps, volume.

Incorporated dead stop reps on leg presses again. Slow reps with a pause at the bottom. From 1 second to several seconds. Then followed up with the usual fast reps. Nothing to failure. The leg extentions are beyond failure due to all the rest pauses but thats about it, aside from abductor,adductors.

This should be a good change since ive been doing the same shit for years with legs. Arms as well, but Im more limited with arms due to machine weight limitations.

My knees end up useless with massive volume and super high reps on the leg presses, and even extentions. Over time it becomes a big issue. I pause about as deep as I can bring the weight down. My flexibility is limited. The main reason Im incorportating these is because I want to reduce my reps and weight used and also cut back on the volume of leg press sets. My volume has not been that high anyway because of the knees, but these may be more effective for building. Especially since my legs arent used to pause reps.



237 lbs after meal. (added 3 lbs to match other scales.) Digital scale is all fucked up so Im not even sure what my real weight is. I lost some weight during the stress of last week and not training. Though my measurements are just about back , if back, (muscular measurements), so I am unsure. I may even be around 234 lbs. I train at 3 gyms and the calibration gets all fucked up on the various scales. So its not always a consistant thing. I dont pay much attention to bodyweight anymore. Mainly measurements and strength. Bodyweight is worthless if its fat. It was only a good indicator of muscle gain when I had a super fast metabolism. At that stage any gains were most likely muscle or water weight. Digital scale has me at 226 but can vary by 3 lbs each time I step on it. So I may even be around 232. Theres usually a 6 lb difference between the highest digital scale reading and the doctor scales at the other 2 gyms.

Leg Extentions

Brief rest pauses only

No rest til line (aside from brief rest pauses)

100x100
145x100
200x100
----------- (normally have longer breaks between the 100 rep rest pause sets, these were done back to back)

235x100
250x75 (knees acting up)

No rest til line (brief rest pauses)

220x100
175x50 (knee issues)
-------------------
175x100

Seated Leg Curl

No rest til line

90x25
130x10
-----------

170x10

No rest til line

205x5
165x5
145x8
125x10
-------------
no rest til line

165x5
145x5
125x5
---------

Hamstrings tight as usual. Never really stretch.


Hammer Strength Leg Press (Dead stop reps mixed with fast reps. Dead stop reps are slow with a pause at the bottom. Pause can be a few seconds or less)

300x50 (mixed, just a warm up)
500x20 (Dead stop reps, slow) + 10 fast reps
700x10 (Dead stop reps, slow) + 20 fast reps
800x10 (DS reps, slow) + 20 fast reps
600x15 (DS reps, slow) + 15 fast reps

Not to failure

Hip Abductor

No rest til line (holds and regular reps on these and most other movements)

165x50
190x20
250x10
----------

no rest again

260x10
200x30
140x30
--------------------

Hip Adductor


no rest til line

140x50
230x20-30
260x20
-----------

No rest til line (All long holds for these)

260x10
215x10
170x10
125x10
110x10
-----
May have been an extra set in there somewhere.

Creatine drink seems to digest fine for now. Ive been dilluting it with 64 oz water during training. So Ill use it. When I get the aminos ill mix those in with it as well.

Protein bar on the drive back makes it easy to fit in an extra feeding.

Feeder routine most likely tonight as well. Will try to get it in everyday unless I sleep through it.

KILL THAT SHIT
 
Feeder Routine (that night)


Alternating Dumbbell Curls

15x50

Dumbbell Hammer curls

15x50

Alternating Dumbbell Curl with reverse curl negative

15x50
 
About to hit some back and delts. Not sure if overhead presses will be in tonight. Neck is still very slightly strained. The main reason I added in overhead pressing again was do to not being able to hit chest hard and for alot of volume. The right chest strain is still an issue. Thats also why ive been using the constant tension style again, which I actually feel more on the muscle and is way less damaging to the joints longterm. Harder for me as well, rep wise, then when I do fuller range reps. I would like to add some more volume and intensity to chest but it will be very gradual. So I will try to get some stimulation on my front delts with overheads.

Cant say yet if itll be once or twice a week, itll be by feel for now. Depending on neck. Ill stick with the feeder routine for a while and see what it does. I dont expect anything but at this stage I need to experiment, since arm growth has been dormant since 2012 basically. Ive had a 4 year plateau in growth before, where arms stayed in the 17s for 4 years, barely moving, if at all. So I believe there is always a way around that type of shit. I just dont have the answer yet. With weight lifting things often dont work twice. Its all about adapting and finding what works currently and not relying on what worked in the past. Ive been stubborn with trying alot of new shit though, so im sure that was holding me back. Getting to 20 inches cold on the arms has been a long fucking process though. I was at 18 3/4 cold back in late 2004, before taking myself out completely for 2 years. So even though I got up to 19 1/2 cold, its very minimal for the amount of time. My chest/back and everything else has been growing alot , just not arms.

Im aiming now for a growth phase during the next 48 days or so. So Ive been pushing eating heavier than usual. Not busting my ass, but alot more than usual. During my maintenance phases ive been growing slowly and making very large strength gains, so a focused growth phase should yeild some new results. Atleast once a year, but usually 2 or 3, I try to add new size agressively. Thats usually when I make my new gains for the year. Then I may have periods of maintenance, slow growth, or downsizing, but I hit a new peak and new records each year. I have a more balanced approach now, as mentioned.

KILL THAT SHIT !!
 
Back


Light and low volume


Gym closed 2 hours earlier than expected but still got in most of my sets. Mostly holds today. Back fatigued quicker than usual but good contractions. Decided to only focus on back today since hitting delts with back has been taking away intensity and volume from back training. Back is my most responsive area so Id rather hit it seperately. Depends on my energy level though. I may hit a 5th training day on some weeks to get an extra shoulder day in seperately.

Will likely hit shoulders again within the next few days. Maybe overhead presses as well. See how neck strain feels. Mostly gone.

As a result of increasing eating my weight is coming back up. Once I get back up to 243 lbs Ill have to push eating hard and consistant to move beyond that point. Thats how its been lately. Otherwise I stay in that size range.

Will still hit the feeder routine nightly for biceps. 150 reps with the 15 lb dumbbells, 3 movements. Ill do it for a while to see if it has any effect. If its effective than maybe ill increase it later. Would rather start low and move up from there. Otherwise body adapts too quickly.

238 lbs after 2 meals, Estimate (229 clothed on digital scale. This gym scale has me 3 lbs lighter usually, so added 3 lbs to match other gym scales. Digital scale is way off) Train at 3 gyms.

Dilluting the creatine/amino drink has been effective and havent had any issues with it.

Low Cable Row (wider narrow grip handle, palms facing)

no rest til line

130x20 (long holds)
210x8 (long holds)
------------------

No rest til line

250x8 (long holds)
190x10 (same)
---------------

No rest til line

305x5 (regular reps)
205x10 (long holds)
-------------

No rest til line

205x10 (long holds)
245x5 (same)
165x10 (same)
-----------------

Lat Pulldowns with Wider Narrow Grip handle (palms facing)

180x10 (long holds, warm up)
240x9 (long holds)


No rest til line

270x5 (slow reps)
195x6 (slow reps)
----------

Hammer Strength High Row

No rest til line

180x20 (long holds)
270x5 (same)
-------------------

No rest til line

360x5 (holds)
270x5 (holds)
180x10 (same)
----------------

Hammer Strength iso Low Row

270x20 (holds)

no rest til line

320x10 (long holds)
270x10 (same)
180x10 (same)
---------

Hammer Strength lat pullover (plate loaded)

180x30 (holds and long holds)


Gym closed two hours earlier than expected.

KILL THAT SHIT
 
Feeder Routine (that night)




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50
 
Here is a list of my last few eating days. Just to give an idea what diet will be like. Basically aiming for a minimum of 250 protein and any extra calories or protein I get is what I get. I have no consistant sleep schedule and its random but my cut off time for each day is 7 am, for listing meals for that day. Eating is consistant from time awake til sleep. I just get down what I can basically. Im looking to push consumption just enough to move size in the right direction. I was stagnant for a while at 243 and hovering in the high 230s. Food was the only thing holding that back.

I ordered another 45 protein bars. Met RX Big 100. 410 calories, 32 protein per bar. Using these for the drive back from gym, to get in an extra feeding, plus whenever I can fit them in. I have not been using any shakes for a while. Too much bloat and acid. I have some MTS whey left over. I will probably use it rarely to finish it off. I plan to use bars to add to my overall consumption.

My diet is basically whole food, 30-90 oz chocolate milk (fairlife brand, 50 percent more protein according to label) and protein bars. I use cheap dollar food items to fill in calories and while there are some staples, the diet is constant changing. I dont have any rules about the way meals or divided or what foods I consume. Just to hit my target number of protein. The calories come with it since I often have carbs with and between meals anyway. Mainly I just want to move the scale weight up for now. Ill need to eat heavily to do that beyond 243 currently. It hasnt become my normal bodyweight yet. Once that happens I find its easier to maintain at higher sizes. High 230s now is pretty normal for me without busting my ass eating.

Heres the list:


Wednesday

12 oz shrimp and rice for first meal,

Big 100 MetRX protein bar for second meal, (driving home)

6 oz shrimp with peanut sauce, cabbage and noodles for third meal,

6 oz shrimp with peanut sauce, cabbage and noodles for fourth meal,


(258 protein)


Thursday



3 packets protein oatmeal for first meal,

Big100 MetRX protein bar for second meal,

9 beef raviolis and lima beans (left overs) for third meal,(30 oz choc milk)

10 eggwhites with 1 cup mozarella cheese for fourth meal,(pumpkin seeds)(6 tbsp
aminos)

(269 protein)



Friday

2 boxes mozarella sticks for first meal,

Big100 MET RX protein bar for second meal,


Big100 METRX protein bar for third meal,

12 oz shrimp with rice for fourth meal,

(30 oz choc milk)(pumpkin seeds)

10 egg whites with 1 cup mozarella for fifth meal, (6 tbsp aminos)(string cheese)


(386 protein)




protein intake is pretty moderate since Ive never been a believer in massive protein intakes. Marketing bullshit as far as Im concerned. protein is lighter and easier for me to cram down when Im bloated. So I work around my digestion and consume what I can. Meal division is purely based on my digestion. My digestion is fucked up so it varies every day. Some day I will be too bloated for heavy consumption.

KILL THAT SHIT
 
Probably take today off and focus on eating. Possibly tommorrow Ill hit shoulders seperately. Legs are extremely sore. More soreness today then after the first 24 hours post training. Both knees clicking audibly just walking, and quads, especially on the side of the leg, are extremely sore. Right leg also locked up when I bent my knee, laying down, to the point it felt like a wall or object was pushing against the side of my leg. Just a bad cramp. Had to keep that leg straight. Been happening on that leg the last few sessions or so.

I think the combination of the 100 mg tramadol pre workout and the dead stop reps on leg press , are hitting them pretty good. The painkillers probably dulled some of the burn and joint pain. Which means I went deeper into that burning zone than usual, especially on the extentions. So its useful for some sessions. Otherwise I try to be somewhat cautious when I percieve sharp joint pain for a long duration during a set.

Inner elbows have been inflamed for months now, and Ive been ignoring it mostly and just trainign through it. Not super heavy but feeling the pain on each rep of rows, curls. They havent seemed to be getting any worse despite that, so pain isnt always as bad as it seems.

Back is almost not sore at all. It takes extreme training for me to feel soreness in my back. The outer lats have a little dull soreness but thats it. Despite that it grows more than any other area. Ive been avoiding super heavy weight for back, due to tendons.

Woke up today with massive acid. Which makes sense, because I over ate with the protein and meals. When I do that theres a spill over effect on my digestion, which can fuck up the following day's meals. Should be able to get a decent amount of food down regardless. Just had to wait later in the day to start eating.

KILL THAT SHIT
 
Feeder Routine (that night)




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50
 
About to hit delts. Having a seperate day for delts has been good. It takes alot of the load off cramming them into back day, an already large day. Delts already get hit seperately after chest on that day as well. Ive been training 5 days maybe the last week or so to hit delts alone. Normally I train 4 days. Chest volume is very low and lighter now, to work around chest strain, so Ive been hitting more overhead pressing to make up for it.

Cant say if today will be a day for any pressing records. My right shoulder/neck/trap still has a very slight strain. I can likely get away with heavy overheads but I may go more for dropsets on a pin loaded pressing machine. Havent decided yet. Growth is more the focus now. Weight is coming up and eating is going well.

Its too early with the feeder routines to tell if they are adding anything to the arms but I will keep up with the shit and see.

KILL THAT SHIT
 
Yesterday's diet:

2 boxes mozarella sticks for first meal, (48)(banana bread)(68) Big100 MET RX PROTEIN BAR


for second meal, (100) 12 oz shrimp and rice for third meal,(190)(pumpkin seeds)(200)(30 oz


choc milk)(245) Big100 MetRX protein bar for fourth meal, (277)(6 tbsp aminos)(307 protein)



Ill post these samples occasionally to give an idea what Im eating. Since now is a growth phase for me. The next 46 days or so atleast, unless injured severely. Protein is the only thing I count. I use my shitty digital scale which is very inconsistant (different reading each time I step on it), to get an idea if Im pushing my bodyweight upward. Thats all I really use it for now. The weights it displays can vary 3-6 lbs , sometimes more. So if I see those numbers all being higher, I know Im pushing weight upward. I dont really give a fuck about my bodyweight aside from that. It can be fat, water, bloat from food, whatever. Measurements are always my main tool to see whats going on. Strength gains are a good indicator too. Though strength comes way before size does.

I havent posted diet examples in a while , simply because I was just maintaining or testing how little food I could get away with. I was working on balancing the routine , to not become a slave to the shit, as in the past. Thats still a big part of my focus. I ended up slowly growing during my maintenance phases, but the diet still didnt serve as a good example of what Id eat during a growth focused phase. My metabolism is way slower now, so this diet would not have done shit for me in the past. Back then I needed to be aiming more toward 5000-6000 calories to grow and often that was only enough to maintain. So one diet never fits all, and it never works forever. Definately have to adapt with the changes your body makes. I use some cheap calorie dense foods because I have a very limited gut capacity and slow digestion. Its all about tweaking and trying to polish the routine. When I eat consistantly enough food for growth, my food choices arent consistant. I only care about hitting my numbers at the end of the day. Sometimes a few big meals and filler inbetween, sometimes more smaller meals. Varies on the day.

The protein bar on the way back from the gym has been a good way to fill that gap. Since when I get back I log my training, videos, etc and sometimes dont eat for another hour or so. The protein bars have made it very easy to add more nutrition. Since I constantly eat throughout the day, or drink milk, meal division is not always accurate for me. So I dont care about the number of meals or how I list it. Just that I get it in. I often have alot of feedings inbetween meals that are smaller, that I dont consider meals. Sometimes though I may eat 30-50 grams of protein in one sitting, on those filler items. So it doesnt really matter how its listed. Its based around digestion for the day.

KILL THAT SHIT
 
Delts and rear delts (overhead pressing, some side laterals, trap focused laterals)



Mid weight and low volume


Stronger than expected today. Ive been overloading shoulder press machines for a while and havent done any type of barbell military press in years. So I didnt expect to have the strength for 405 on that movement. I only went up to 365x3 but didnt push it, since I felt a twinge still in my neck and the strained pec on right side. I did not feel the movement in my chest at all but wasnt worth the risk today. Felt some cramping in right chest before even entering the gym.

Maybe I will throw 405 on within the coming weeks but Ill feel shit out. 365 did not feel heavy on that machine. Usually the angled smith machine fucks with joints but on the militaries it wasnt an issue. I did some full range sets. I dont go below my chin but locked out on some sets. I will mostly stick to constant tension with these. The lockout is not beneficial as mentioned. Was just seeing where I was at strength wise.

Despite hitting 630 on the nautilus overhead for reps, I didnt realise how it would translate to that movement, since its been so long. Dumbbell shoulder presses will be very easy to break records on as well, since I havent done those in a very long time either.

I will likely hit these two movements together now on thier own day, to switch things up. I went light on the side laterals and trap focused laterals, since my neck/trap area is still irritated. Rear delt work as well, since it ties in.

I should be able to hit many records since this was just my first time doing militaries in years and repped 365. As mentioned, building new muscle and strength on machines or other movements translates to other similiar movements. Setting the bench slightly angled back from 90 degrees makes a big difference on taking off some spinal pressure. I did not feel my chest being used at all , so it was all shoulder. Same thing with dumbbell shoulder presses.

Since my military press strength is so high now, incline smith machine presses should be much higher as well. Maybe even 315x30 plus, but Ill wait til my chest is more healed before I try those again.

I used a much narrower grip for the smith machine militaries as well. Going wider I felt pec tension. So that increased range as well.

I should easily hit 100s for 25 or more next time, especially if done fresh, and break records there. Bodyweight is coming back up and eating has been good.

239 lbs after meal

Smith Machine Military Presses (First time doing these in years, as a result many PRs. Strength translates from all the machine overloading work ive been doing)

(range is down to about chin level and back up. Bench is angled back slightly from the 90 degree angle)

Bar x50 warm up
135x50 warm up
185x30 warm up
225x29 warm up
275x15 (Possible PR, warm up, only because I havent done these in so long. See video)
315x8 (Full reps. PR. See video)
335x5 (Full reps. PR. See video)
350x5 (Full reps. PR. See video)
365x3 (Full reps. PR. See video. Didnt push it too hard. Didnt want to fuck with pec or neck strain)

Resisted temptation to load up 405

No rest til line

315x6
275x7
225x8
185x9-10
135x10
--------- (Mix of full and constant tension style reps)


Dumbbell Shoulder Presses ( Bench angled slightly back from 90 degrees)

55x45 (warm up)
90x23 (warm up. See video)
100x16 (see video)
110x8 (see video)
100x16 (see video)


Considering the pre exhaustion, 100x16 wasnt bad. I should be able to reach the mid 20s next session, depending when I hit them in the routine. I think atleast 20 even pre exhausted.

Dumbbell Laterals (trap focused version)

no rest til line

45x25
60x10
------
same

45x20-25
60x10
------------------

Standard Dumbbell Laterals

20x20 (long holds)
20x20 (regular, but right after previous set)
20x20 (regular, shortly after second set)

Super light on these and the rear delt work. Wanted to give shoulder joints, neck, trap strain a break

Reverse Machine Flies

145x15 (long holds)
145x15 (same)
145x15 (same)
145x15 (same)

Done with little rest. Minimal but giving shoulder joints a break

KILL THAT SHIT

videos below
 
Feeder Routine (that night)








Alternating Dumbbell Curls




15x50




Dumbbell Hammer curls




15x50




Alternating Dumbbell Curl with reverse curl negative




15x50
 
Made a small change to the alternating dumbbell curls during the feeder routine. Palms facing ahead throughout the entire curl. I do this with incline dumbbell curls and it puts way more constant tension on the bicep. Normally with alternating dumbbell curls, ill have my hand in a hammer curl position at the beginning and then twist my hand throughout the motion. Definately takes tension off the bicep. It should be alot more effective for the alternating dumbbell curls so I will start implementing it with some or all of my alternating dumbbell curls as well. Its just something I never changed from back in the days where I was all about throwing around the most weight for the most reps possible. More about growth now. I should continue to break strength records for a long time to come, but its more secondary now. Just a side effect of my mindset and training style, adding new muscle, training to failure or close, etc.


KILL THAT SHIT
 
Today's eating:


2 boxes mozarella sticks for first meal, (48)Big100 Met RX protein bar for second meal, (80)

General Tsu Chicken and brown rice for third meal, (140)12 oz shrimp for fourth meal, (218)

(30 oz choc milk)(263) Big100 MET RX protein bar for fifth meal, (295)(6 tbsp aminos)

(325 protein)


KILL THAT SHIT
 
Chest ,delts and rear delts (No overheads. Strict side lateral and trap focused laterals)


Very low volume and very light


Im still training around and through this chest strain. Mainly the left side which popped twice already in the last several months. I felt a strong cramping type sensation which is what comes before a tear or pop. So I did not go beyond 410. I didnt really push reps as I could have either. Volume and intensity, strength is very compromised in my chest right now. It may not be able to heal since Im still training the area. It was either that or not train chest for a while.

If I stopped training chest then Id probably take a break on everything. Did not feel like doing that at the moment. So Im trying to deal with it by using constant tension (not over stretching the chest tendon) and moderate weight/volume. Incline dumbbell presses didnt seem to be a problem at all. Even though alot of the movement takes place in that vulnerable bottom stretched position that Im trying to avoid.

I may start with those next week and possibly avoid the incline hammers for a while. The dumbbells only go up to 125s and dont put as much strain as the hammer strength machine does at the higher weights.

Still hit a few small PRs despite the compromised strength in chest and holding back. If I start with incline dumbbell presses next week then may be able to hit 100s for 55-60 reps. I may do that next week. I hit 48 with the pre exhaustion and strain which is a 3 rep PR. Minor but I havent touched this movement in a long time. Im rapidly increasing strength still, with no end in sight. Size wont really move up unless I push eating heavy at this point. Ive been making a much larger effort with eating overall but theres room for improvement. Yesterday I had alot of acid, spitting up chunks of food and only got in 200 protein or so. Missed the feeder routine . High level of exhaustion too.

Decided to avoid overhead pressing work today. I was doing it twice a week. I would like to save my joints for the harsher military pressing on smith machine and dumbbell shoulder presses. Spare my neck somewhat too for now. Possibly going up to 405 on the military presses but will see. Im more interested in increasing my reps with 365 and under first.


Good pump session considering how compromised my chest is at the moment. Weight is a little down from bad eating yesterday.



237 lbs after meal (protein bar. Light headed, low energy throughout, but grinded through as always)


Incline Hammer Strength press (constant tension style)


90x80 warm up
180x50 same
270x20 same
360x10 same
410x10 same
410x38 (PR. Decided against going up to 450. Right chest strain was starting to lock up)
360x45 (Weak but was dealing with the strain)

See video for 410 and 360 lb sets. 410 lb set had camera collapse. New tripod is coming in the mail


Incline Dumbbell Press (constant tension)

55x55 (Warm up. Just testing how these will effect strain)
100x48 (3 rep PR, see video)
115x22
125x0 (These rubber dumbbells are way too fucking long sometimes. Didnt have them lined up properly with my thighs when I sat down. Didnt want to abuse my chest strain too much today, so left it at that)

Dumbbell Laterals (trap focused version)

no rest til line

45x35
55x10
------------
again

65x30
45x10

see video
------------

again

45x40
55x10
------------------

Standard Side Laterals with long holds at the top


no rest til line

25x20 (brief rest pauses)
20x20 (same)

------------

20x30 (brief rest pauses)
20x30 (same)
20x30 (same)

For some reason these burn the fuck out of my joints like nothing else. Probably a mix of shoulder strains and intense pump

Reverse Machine Flies

Very light. Not pushing the dumbbell laterals or these heavy or high rep either. Just trying to get some stimulation. Neck still has alot of tightness.


220x12 (long holds)
160x15 (same)
160x15 (same)
160x20 (same)
160x20 (same)

See videos below

KILL THAT SHIT
 
Feeder Routine (that night)




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50
 
Feeder Routine (that night)




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50
 
Cant say if the feeder routine has been effective yet. My eating is starting to get weak. Ive been burnt out mentally on that part of the routine and acid is getting bad. Ill try to roll with shit now and make the best out of it though. Growth should come during this phase. Strength has been weekly since ive been back. My chest seems alot denser but that doesnt show up on the tape. I only consider it progress if I can measure it. Traps seem to be re emerging but never found a way to measure them or tried. I can notice a definately height difference in videos from a few months ago, and just visually while training. Not to the extent they would grow if I hit them directly but an improvement.

Largest arm is back up to 19 1/2 cold. It fluctuates, but atleast its back to peak measurement. This is common though, so once I break beyond that it will be new progress. Havent broken that measurement since 2012. Only with a pump do I hit 20 inches.



Chest/back measurement seems to be rising up too. Initially when I wrap the tape under my arms , Im coming up with 56 1/2, 57 inches. Though with some straightening out (Hard to self measure, tape gets trapped under arm pits) 56 seems more legit. Though the measurement is never perfect. My main concern with my measurements is consistancy in the way I measure myself. Never to compare with anyone else. Generally I measure the largest part of each muscle group.

Will probably train something in a few hours. Havent decided what yet.

KILL THAT SHIT
 
About to hit some back. Nothing too specific planned. Still focusing on low cable rows for mid back. Maybe some lateral work. Overhead pressing Im thinking of saving for the end of the week and having a dedicated shoulder day again.

KILL THAT SHIT
 
Back and Rear Delts


Light and low volume

Real good pump in lats today. Felt real dense. My chest also looks alot denser. Arms are back up to 19 1/2 and chest/back measurement still sitting at 56 but if I can push food harder again I should be able to break into some new size, which is the main goal.

I can see it now even through the massive shirt so I know Im thickening out. Eating has been down last few days but still in the 200 range protein wise. Which is probably enough for slow growth. I was growing on 130 protein back to around this size. Still Im pushing for 250 and up when possible. Alot of acid lately.

On saturday or sunday I will likely hit overhead pressing again. Ive been cutting back to preserve joints and neck stiffness. I may go up to 405 lbs on the smith machine military presses. Im more concerned with repping 315,365 and weights like that then hitting weights where I may get less than 3 reps. I really build and get stronger from the higher rep sets. One rep to me is always just for fun. Doesnt benefit me otherwise. Even pre exhausted Id like to be able to hit 405 for a few reps atleast before doing it, but Ill see how shit feels. I always break records where Im able, joint wise, but im more focused on size now.

Just wanted to focus on back today.



239-240 lbs after meal (estimated. 3 lbs added to match other scales)


Low Cable Rows (wider narrow grip handle, palms facing)

Not really pushing failure, just focused on contraction quality

no rest til line

130x20 (long holds)
220x10 (same)

No rest til line

305x5
245x5
205x5
165x10
--------------------

No rest til line

265x10
225x5
185x10
----------------

Mixed with holds and regular reps

Lat Pulldowns With Wider Narrow Grip Handle (palms facing)

160x10 (long holds, warm up)
250x10 (Long holds, see video)
305x5 (Long holds , see video. Left inner elbow tendon flaring up today so didnt get crazy with the shit. Both are inflamed)


No rest til line

330x3 (Somewhat sharp tendon pain sensation during this set, didnt push it)
220x5
185x10
-------- See video

Hammer Strength Iso Low Row

180x20 (Long holds, warm up)
270x20(Same)
360x12

Hammer Strength Iso High Row

180x20 warm up
270x15

No rest til line (see video)

360x8
270x10
180x15
--------------

180x100 (Very brief rest pauses used. Also alternated arms one at a time with using both arms simultaneously. All holds I believe)

Dual Dumbbell Rows (using incline bench as a chest support, arms hang down, both arms row and hold up at top)

75x15 (Long holds)
75x10 (Long holds. Fatigued today)

Lat Pullover Hammer Strength (plate loaded)

180x30 (long holds)
180x30 (long holds)

Felt a slight pop in hiatal hernia so didnt push this shit

Reverse Machine Flies (very light. Will probably hit these again with overhead pressing. Trying not to over stress joints)

Holds and Long Holds

145x15
145x15
145x10
145x10

Videos below

KILL THAT SHIT
 
Feeder Routine (that night) Plus 15x100 Standard DB Laterals




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50


Standard Dumbbell Laterals

15x100
 
A few shitty semi pumped shots right after the feeder routine. As always, difficult as fuck to get stable shots with this camera. I usually only take cold pics.

One strange thing I noticed is that my relaxed arm measurement has gone up alot. 17 to 17 1/4 for straight arm relaxed measurement. It used to be 16 1/4 and then flex to 19 1/2. Now it flexes to 19 1/2 but is 17 or so relaxed. Full arm pump is still around 20 on largest arm. My smaller arm is only about 16 relaxed, straight arm. Flexes to maybe 19 1/4 cold. So I may actually be growing in my relaxed arm measurement. No fucking idea what that means.

Not sure if its possible to be adding an inch of new muscle that would only show in a relaxed measurement. Strange shit, but it is some type of arm size increase since 2012. An inch or inch and quarter, but only relaxed. Always some strange shit. I have noticed my arms looking alot bigger at rest but I never thought of that as a legitimate size increase. Id always think a bigger relaxed measurement would translate to a larger flexed. Always did for me. Made sense.

As mentioned, my arms only pump up about 1/2 an inch now. From 19 1/2 to 20 with a FULL arm pump. It makes me think there may be some type of fascia limitation. Which may explain why everything else has grown but my arms (flexed measurement atleast). My arms used to pump up 1 and 1/2 inches. Theyd be 17 flexed and cold, and then flexed with a full arm pump 18 1/2 inches. This was when I was 19 or so. For whatever reason the pump increase became smaller and smaller. At one point, when my arms were 18 3/4 cold they only pumped up to 19 flexed with full arm pump. Now they gain 1/2 and inch. This shit is always complicated to figure out.







 
Eating has been below my target last few days but its best to post examples of lesser eating days as well, to give a fuller picture


Monday



6 whitecastle cheeseburgers for first meal, (43)Big100 Met RX protein bar for second meal, (75)(candy)(30 oz choc milk)(120)(cracker nuts, cookies)(128)(pumpkin seeds)(152)(30 oz choc milk)

(197 protein)

tuesday



Big100 Met RX protein bar for first meal, (32) Big 100 MET RX Protein bar for second meal, (64) (wasabi peas)4 large sausages and 4 buns for third meal, (139)(30 oz choc milk)(184) Big 100 MET RX protein bar for fourth meal,

(216 protein)


Wednesday


(cracker nuts, wasabi peas, cookies)(5) 3 mini pizzas for first meal, (29)(30 oz choc milk)(74)(cookies,wasabi peas,

crackernuts)(88)(pumpkin seeds)(112)(20 oz choc milk)(142)Met RX BIG100 Protein bar for second meal,

(174 protein)



thursday


3 chimichangas for first meal, (30) Big100 Met RX protein bar for second meal, (62)15 oz tilapia for third meal,(141)(pumpkin seeds)(165)(30 oz choc milk)(210)(cookies)(214)(6 tbsp aminos)

(244 protein)


Lower averages of calories and protein this week. Some digestion issues and alot of acid, but mostly not giving a fuck to push it this week. I should be able to get in enough overall nutrition to push size gains forward within the next 40 or so days of the growth phase though. Some periods will just be better than others. No excuses, its ultimately a choice if I decide to push through or not. Unless some severe digestive issue.

Strength should shoot up immensely for many months to come, even during my maintenance phases afterward. ive been growing slow even on maintenance phases as well. So that will ultimately support new muscle growth over time. Eating will be the biggest challenge though

KILL THAT SHIT
 
Woke up with my right leg locked up or cramped up. Basically limping on it with pain. Seems to be pain in the upper portion of the leg, maybe its connected to the hip joint or radiating up through the knee.

It will probably lessen soon, but means I will move legs over the next week most likely. Today wouldve been legs. I still want to have my dedicated shoulder session , so Ill choose that over legs any fuckin day. I enjoy training legs somewhat because its an extra training day and a good way to just add some extra body weight for motivation. Never a huge priority for me though.

Used to despise leg training, as Id vomit or dry heave nearly every session. Dont get nauseous anymore during legs for whatever reason.

KILL THAT SHIT
 
Is it story time? I think its story time



********* Warning!! If sentences like " Ill fucking rape,eat and kill your fuckin family, then shit in thier mouth, and rape and eat some babies" is offensive to you, or if you find hardcore brutality,mutilation and rape offensive, then go FUCK YOURSELF. Come visit me and Ill KILL YOUR SHIT for you. ************************************************** *****************************




NEW YORK— Millions of eyewitnesses watched in stunned horror Tuesday as a limbless sack of shit tumbled into the ocean's great oblivion.The holy and sacred elephant man's bowels emptied from the sky,raining onto innocent clowns and anihilating the jewish race. Plunging from out of the ceiling mounted toilet bowl from the core of the earth, was an enormous extremity of incredulous proportions. The U.S. and neighboring countries are forming a sheild to prevent spinning swasticas from entering into the darkness. As the hours progressed,my penis hardened, my balls swelled up, conditions only worsened.


Satellite view at 4:50 p.m. EST shows the sun disappearing into what appears to be a ginormous asscrack impendulum.

At approximately 4:20 p.m. EST, the sun began to lower its sacral lobe into the unibrow wonderment. Further from its central nucleus, removed from its kindered holy spirit,far away from its delicious smokey coagulated and bloated,bald and indiscriminant... I forgot what I was going to say. Bald rejects are now taking sexual positions in the whitehouse restroom. The sky appears to be in the westward trajectory of swastical infringement, eventually disappearing below a giant pile of shit and melting into the horizon. Reports of global bankrupcy and fat attacks are emerging into the shape of a giant cigar. Unexplained freak attacks continued until further confirmation of unitary confinement. Blacks file into racial cabinets, to be disposed of at an undisclosed time. Who is that from across the way? Why its harmless howard smoldering into the earth's core! Of course!! Well,as I was saying, go fist yourself you son of a bitch. The pants seem to be falling down now, as the body seems to be telling me to take the shit in the bowl.Niggers were also officially declared dark.

As the phenomenon hit New York, millions of blacks jumped out of airplanes and plunged the world into unwavering darkness. Off-duty uniformed clowns were forced to use lethal force on thier bald counterparts. Their headlight accessory appeared to be withering away in a vortex of bald sins.Human flesh grinding machines were used to navigate through the black flesh. Highways flooded with commuters who had left work to hurry home to their families. Traffic was rednecked at a dead crucifer on the semi side of downtown clowntown for more than twelve millenia in many major holo-politan areas.

Across the country, buses and respirators are operating on tiny little men limited to thier own inhibitions and swastic childish wonders. The nation's toilet bowls are overflowing with the shit of anihilating sin, and will cease operation shortly after 12 a.m. EST, leaving hundreds of thousands of commuters in outlying areas effectively covered in self-replicating, brown, soul sucking shitmen.

Despite the high potential for danger and decreased vitality, I cant feel my legs. Mother May I and Father Fuckems (specialist in child mutilation/masturbation/merriment),scientists of law, say they are unable to do anything to restore restoration to the bald and bleeding abhorrant invalids. President Balls sends a big "FUCK YOU MOTHERFUCKER" to the left continent at this time. Scientists have issued a message for the general public,"FLUSH WITH POWER!! TUMBLE THOSE TOWERS!!".

"Vast gravitational forces have rotated the planet Earth on an axis drawn in the syntax of a reappearing tumbling little elephant man."This planet is a fucking stinkhole, I want to die so I can go to another planet" , Exclaimed one outraged bald. When asked what brought on these feelings, the bald replied, "Im just trying to build a plastic musuem, is there anything wrong with trying to get ahead in this world?".Ecologists were left speechless, and were given no other option but to pull out thier dicks and spray the bald to death. "Hey, shit happens.", Exclaimed one ecologist, and then sprayed the camera man into oblivion. Through its north and south intercourse, the poles insert into the core of the earth, until said earth reaches climax. "When said earth reaches climax, then and only then have we accomplished are mission. May the bastard in the red suit find refuge in this, and have mercy on our souls", said president balls. Dr.Wally and the destroyers sent Bob Bilkins into a suicide mission when they directed him to the nearest shitter. One flush, and that was the last time he would see his wife,kids, and lousy fuckin dog ever again. He had burned thier house down several years back, playing a candyland game, on a carpet. Not allowing proper ventilation when lighting the game pieces on fire, and then shitting on the whitehouse lawn to add insult to incident. But thats not important. Lets try to stay focused on the fuckin issues at hand. Christ its hot in here. Which brings me to our next announcement. The National Weather Service has declared an "Earth Melting" warning to whoever gives a shit. BLACK SLAVE IN SECTOR 9!! I repeat BLACK SLAVE IN SECTOR 9!! It is Frank's professional opinion that, "The Earth is in actuality spinning uncontrollably through space." And Id have to agree with that piece of shit, remnant of a man.

Bikinis urged citizens to remain clothed,but enraged balds would rather remain naked."Our pride is at stake!!" ,exclaimed one bald. explaining that the Earth's nakedness is about to "POP". Brown shitmen cannot be stopped and are "utterly beyond human control." Hey,calm the fuck down you lousy sacks of shit. Who gives a fuck anyway.

"The only thing a sensible person can do is shit it out," the tree said to the twisting,pulsating upside down toilet bowl. "SHIT IT ALL OUT".

Commerce has been brought into virtual reality to locate an unlit cigar, which is believed to be at the vortex of this global abomination brought on by balds behaving badly. Now with citizens erecting giant penises in memory of TITS AND ASS, there is no plausible way we can manuever through the streets and pinpoint the source of the crumbling. Perhaps, the most disturbing thing of all is, Nigha Migumba reports," Brown shitmen are beginning to gather in my dimly lit color tv screen". Which is stolen property I might add. But what else is new.

"I looked out the window and saw it getting dark around 11pm, I was terrified shitless", said one limbless sack of shit, just outside of idaho,who had taken shelter with others at Harl's Grit Em And Shit Em Redneck Bar and Grill. "I felt this unexplainable, this... I felt like something or perhaps someone was trying to esacape from between my asscrack, can I say that on tv? Asscrack I mean.",explained Righteous Ralph, a news reporter here for 50 years. "That's when I knew I had to leave right away.", further explained Ralph. But by that point I was exorcising my own demons, in the shitter room. I was no longer listening to the voices, the voices of Ralph trying to belittle me, trying to get inside my skull and rape me through the shitter door. Trying to make me another skull fuck memorabaila for his sinful shelf collection. That fuckin ralph, I hate that piece of shit. Always trying to elevate himself. Always trying to rise to the next skull fuck orgasm. Mother fucker.

Ronald Jarrett was doing his usual child rape in the office, while chewing on a freshly baked newborn baby, when all of a sudden,the laughing elephant man (through the flames) delivered a devastating left hook to the solarplexis of a 7,000 year old crisper dying from his wounds, a subject of continuous respirator shock therapy. Well, I dont have to tell you, but his shock therapy is now officially over.The elephant man says, "That was just a warm-up set, this is where the real fun begins", and what he did next would shock the nation. I dont want to talk about it. Professor Pious of theology at George Hosington University was trapped in a realm of smoke. He later affixiated to death as he tried to jack himself off with a plastic bag over his head, to escape the smoke. Only his left testicle was left for examination.Harmless Howard had thrown it in the trash recepticle however, making this a lost cause. My office was blanketed in darkness, I was depressed, and all I could see was Ralph's disgusting skull collection, barely illuminated in the corner, with semen and bloodstains on it. Well, Im thankful for that, because it cheered me up and allowed me to continue reporting the news. I guess I owe you one Ralph. You secular piece of shit. Why cant you be holy like me?

After darkness blanketed the D.C. metro area, the brown shitmen organization emerged from the mixing pot to discuss tactical manuevers to infiltrate a giant cast iron swastica hung by the spinal chord of Bozo the clown. The most notorious motherfucker on this side of the east coast. Freak Of Frank, creator of the motorized spinning swastica unit, summed up the fears of an entire nation, saying, "How the hell did you get up here man? Jesus Christ!" and ended the phone interview abruptly.

Businesses have sealed thier doors shut by smearing defeated brown shitmen into the hinges. "Bury me at wounded knee!!", exclaimed one excited skeleton. "Things are getting skeletal in here, we need to formulate a counter attack" , said Skeletor to the unarmed man (limbless sack of shit). Hu Dat and the entire motha fuckin crew were out robbin banks,bustin caps,and lightin that shit up. Legs are closed across the nation, all major fluid exchanges have suspended trading, and ejaculating in many sectors has ceased.

Some television stations have halted broadcasting altogether, for reasons of "Bald Bewonderment" not immediately understood.

Law-enforcement agencies nationwide were quick to address the shitmen shortage. Agencies filed a divorce from the brown shitman exchange program in 1776. Because of this shitmen may no longer be repaired if broken, or broken into. Do you know where your shitmen is tonight?


Houston-area victims flee their toilet bowls and head to the nearest "Jack off shelters" and get to work immediately. "As I take my dick in my hand, I wrestle that bald limbless mother fucker for one last victory, as he vomits creamy justice and his feet swell up.This is MY revenge!!",exclaims Pope Pius and the seven wonders.An army of clowns unite. I hear a scream, and then clowns everywhere,eating,mangling,spinning,raping and tumbling ahead of the glowing wave of darkness.

"Low-light conditions create an environment that's almost tailor-made for crime. It's probably safe to say we'll make more arrests in the next few hours than we have all year." said Krieger Crimson.

Twin asscheeks darkness describe hungry pancakes, legs of linguine, and a slow but steady loss of cluster-fucks, forcing many to stand up while down backwards tumbling foward. As many as two-thirds of those believed afflicted have fallen into a state of total induced-smoke-meditation through the use of inspirational medications. "Thats some good shit" said Chicago-area hospice worker Jose Comungle, 51. "Pass me that bodacious blunt dude. Ill smoke you out big time"

Many backwards bald's report that their miniature baldmen slaves have been troubled, even terrified, by the deep darkness."Hes just a little guy", said Jeremy Jewman.To help allay such fears, some parents are using an artificial light source such as bald backwash remover or a miniature skull harness in the hallway or bedroom.

As of 2 a.m. the nation ignited Harmless Howard as a human sacrifice (smoldering into the earth's core),but he burned out quickly and the continent remained dark, the streets empty and silent. I became afraid and ran for my life away from the biting clown face replica of a man's amputated swastica embroidered knee cap surgery hair removal protection far tower. However, some Americans remained hopeful, vowing to become a race of starved skeletal beings by way of blackout. Why do you despise the crisis of man? Thus, I crumbled as a man and entered my new life as manifest manbush.

"It's something they need a continuous, reliable supply of without haste or waste," said Doug Douglas, who has donated more than six dollars of US currency since 1985. "To me, life is a gift we receive continously and spontaneously and I can't hardly understand the point of it", said Dixon, 52, a maintance supervisor (janitor) for a toliet utility in the bathroom at an undisclosed area 30 miles north of Nebraska."Dont shit yourself" warned Dixon.

That sticky, colorless stuff in blood that makes it sour could become scarcer for chemical radiation and weak trans-fatty acid reactions that transfuse regular ozone with biomass supreme.

The Isle Of Man's government wants to overhaul the guidelines for planetary distributions to ensure that continents are protected with a five percent increase in oceanous substances. Central officials say the changes could have an unintended consequence: as much as a 50 percent reduction leading to a 30 percent transduction. Oh no guys!! "What do i have to do to get service in this town? You expect me to show my ass?" said one naked albino.

They have flooded the Klu Klux Klan Administration with letters of opposition, some running dozens of pages, others are envelopes with fecal matter enclosed."At this times, a supply are tight and reasons what for? You no provide soups I quit! FDA do not providing information to tells us why!!" said Dr. Louise Mexaconquesatitos Furrito, executive vice president for toiletry at Mississippi Outhouse University Regional Ocean 30 Percent Incremental Center in Baldinghead, Alabama.

"It's not really surprising that over seventy percent of the popluation of the Isle Of Man can't be bothered to aim the piss in the toliet bowl's opening than the usual piss on the floor, but with the rate of inflation coupled by the fact that industry standards have expressed concerns because we are suggesting there are these very things in existance, I, in all incredulity, cannot forcast the expansion of the oceanous substance by the thirty percentage margin of error established by the Regional Ocean 30 Percent Incremental Center much less that established last year by Larry Stevenson Diaphram in that famous interpreation of the seventh seal prophecy bijected into an astral quad-realational symmetrical space as explicated in lattice theory," ED Epstein said.

An ABA advisory committee plans to consider the proposal March 9.

Most planetary redistribution of wealth divides eco-statistically through a process called "apherenesisis", which involves drawing whole body entire oceanous matter from an ozone's radius and running its diameter at the other end of a coffee dispensational tool to separate out the planets from the stars. "Hot damn!" shouted Billy Joe"al-Masjid"Buddenz. "It's like seperating the boys from the men! First we wring em up by the neck, and then we hange em by the hook." Red ocean, white ocean, blue ocean, grey ocean, and plasma ocean are returned through the ozone and dispensed to the earth's core for cyclical cooling. This reduces the impact on polary magnetism and allows them to give two shits for every one. Possibly a fuck if the climate allows.

Planets also can be created from stale whole wheat blood, but it can produce the one planet that a single apothetic divine inquiry can give by order of Pope Pius II. "This planet stinks. This planet's a stink hole," explains Steve Suicide who tried to buy a 1945 German rifle, but the clerk replied "No, you'll get it when i give it to you". Steve Suicide then consumed some spray paint eyeballs before peeling himself to death that night. "No gun, NO FUN" he wrote in his blood on the ceiling.

"I don't plan on doing anything any different," said Chicago-area hospice worker Janet Cosgrove,72. "I'm going to get up in the morning, jack off, then go to work."
 
Photobucket is back up. Here are the full size versions. I use them for refferance myself.

















Eating is still not high but around the 200 protein range today as well. Right leg is still locked up. I may train arms this morning since I woke up in the evening. If so, no need really for the feeder routine since Im awake and would be hitting arms today anyway. Maybe more seated work for biceps since Ill be limping around.

KILL THAT SHIT
 
About to train some shit. No solid plan as of yet. I believe its my right adductor or thigh joint where the cramp is radiating from. Down my right leg. It can cramp sometimes during the leg spreading exercise on the machine (either adductor or abductor). Its still bad to where Im limping a bit on my right leg while walking.

This pain is radiating up into my back and neck/trap, shoulder etc as well. Very stiff all around. My plan right now is to go in and hit my shoulders with overhead presses. I was planning on possibly hitting 405 this week with the smith machine military presses. I cannot say what will happen with that. I may back off if I feel anything too fucked up.

Otherwise, Ill be aiming for a few possible numbers. 315x10+ , 365x5+, 385x3+ and maybe 405. This would be my second week doing this movement. These would be small increases from last week, but its my minimum target. May very well exceed. Or if there is issues I may have to back off.

I will most likely attempt those first thing when I enter the gym and just see how shit feels. Volume may be just enough to hit some targets and a little extra. I will probably stick with full lockout or close on that movement. Just so I can get a good feel for my strength and establish some base records. Once Ive been at it longer Ill probably go back to constant tension to maximally tear up my delts and increase power , size, while sparing joints. A few lockout sets is no big deal. Its that constant locking out with massive volume/weight that takes its toll.

Plans may change and I may just stick with repping the sub 405 weights today. Will see. I may just end up training arms. No fucking idea yet. Might even leave if Im too busted up. I am not interested in maxing out, so I wont be cutting reps down on my warm up sets. I will most likely take 275 and up to failure or close. Atleast far enough to break some records if my shit doesnt pull out. Will get some video if I end up doing it.

KILL THAT SHIT
 
Delts (Overhead presses only)



Very low volume and mid weight


Hit a few small PRs today. My right hip joint, leg, was cramped bad the last 2 days. Was somewhat better by the time I trained. My entire back and neck was tight as fuck though. That was a big limitation with pushing it today. It got worse with each set on the military presses. I thought for sure Id pull my back out completely with 365 but I lacked the restraint. Once I taste blood I have a hard time backing off.

The strains definately got worse after 365, especially grinding out the last rep. So I ended it there. Then I hit the nautilus overhead presses which arent as strenuous on my back/neck. I went mostly for full and deeper reps to switch it up. Higher seat setting. The militaries were full reps as well.

I cycle rep ranges. Im just testing my strength and getting a feel for militaries again. This is only my second time doing them in many years. I wasted a shitload of energy fucking with the seat adjustments and trying to figure out how I had it set up last time. Think I figured it out, have to compare to last weeks videos to see.

365 did not feel light today, like last time, but I did get an extra rep even with the strained back and pre exhaustion. Got a spinal adjustment right after, and felt like it relieved alot of pressure. I did this to possibly prevent waking up tommorrow with a fully pulled out back. Alot of times its delayed.

Didnt expect much from today, so it was good enough. Im starting to thicken out and strength is still not slowing down. When Im less torn up I should break some more records on these specific lifts. I mix up my movements to prevent strain from repetition of the same movements.

No dumbbell presses for shoulders today as I wanted to do. Too much strain on the neck/back. No lateral or rear delt work either. Basically just an assassination of THAT SHIT. Killed off a few targets and did a few more sets to finish off. It was effective.

238 lbs after previous nights meals

Smith Machine Military Press (Mostly full lockouts. Down to about chin level. Seat set slightly back from 90 degrees to take pressure off spine.)

Bar x ?? Warm up
135x ?? warm up
225x20 (warm up)
275x20 (5 rep PR, and warm up)
315x10 (2 rep PR. Couldnt push it with strained back today. PRs will be frequent since I havent done these in many years)
350x6 (1 rep PR. Thought for sure that the next set with 365 would finish off my back, but did it anyway)
365x4 (1 rep PR. Definately increased my level of strain. Finished with these for today.)

Couldnt push it fully. See videos for 315,350,365 lb sets


Nautilus Overhead Press (plate loaded) (Seat set to line below "7". 2 notches deeper than usual.)

Deeper and full lockout reps mostly. Warm ups were ballistic and constant tension style)

180x30 warm
270x20 warm
450x10 warm
540x10 (Full lockout reps. Deeper. See video)
590x5 (Same. See video)


No rest til line

Mostly the same range

590x5
540x5
450x6
360x7
270x10
-----------------

Wanted to do more but restrained myself. Back was tight as fuck. Im at peak size now and would like to push it farther. My peak size is usually when I take myself out with more agressive training.

KILL THAT SHIT

videos below
 
Feeder Routine (that night) Plus 15x100 Standard DB Laterals




Alternating Dumbbell Curls


15x50


Dumbbell Hammer curls


15x50


Alternating Dumbbell Curl with reverse curl negative


15x50


Standard Dumbbell Laterals

15x100


Added the laterals in again. May train arms this morning as well (in a few hours). Even though Im not about to sleep, wanted to get it in. I just added the creatine in again. So today I got 10 grams creatine and some aminos from the body fortress drink. Ill dillute the creatine drink in 32 oz water. During training I do the same thing but without about 64 oz. This helped massively in digesting it properly. Drinking in between sets may be better for absorption too.

Ill try to get in atleast 5 grams creatine daily now, sometimes more. Using the dillution method.

KILL THAT SHIT
 
Some more day's of eating. Nothing massive , but still getting thicker, stronger.


Big100 Met RX protein bar for first meal, (32)(4 string cheeses)(60) Garlic cheese rolls, pizza slices, salad for second meal, (140,estimate)(20 oz choc milk)(170)(pumpkin seeds) Big100 Met RX protein bar for third meal

(210 protein)


Previous day:

tv dinner for first meal, (32)(20 oz choc milk)(62)(cookies)(65)(pumpkin seeds)(89)(cookies)(4 string cheeses) (121)Celery and 7 tablespoons peanut butter for second meal, (146)(20 oz choc milk)

(176 protein)
 
About to hit arms. Will have under 2 hours to train. My average arm sessions seem to be around 2 hours and 50 sets. Faster moving style these days. So I should be able to get most of it in.

Maybe some 300 lb pressdowns as usual. Mainly a pump session. Wont have much time to film and my tripod is fucked up. Still waiting for new one. Camera has been falling because of that, have to use plates to weigh it down. Time consuming. My digital camera is a piece of shit too. Every photo is blurry. Hate trying to flex and take pics. Eventually Ill have someone take them for progress pics. Most of the time Im limited to angles by doing it myself. No way i can get a shot of my back with that shit.

KILL THAT SHIT
 
Arms


Low volume, light, only an hour and a half to train


Volume was lower but good pump. I didnt eat prior due to lack of time. Gym closes early. I made a few changes that I will try to continue with. For alternating dumbbell curls I changed the form. Ill mostly be doing them with palms facing ahead now. Similiar to how I do incline dumbbell curls. This keeps constant tension on the bicep and a fuller stretch. Normally when I did them Id twist the dumbbell as my arm travelled upward. Making it like a partial hammer curl during the bottom portion. Just an old habit from the old days when I was all about moving weight for as many reps possible. Im more focused on growth now, so that doesnt benefit me. My arms adapted to that style and havent responded to it lately. Arms have been stubborn as fuck since 2012 (stagnant growth in flexed measurement, relaxed measurement went up an inch).

Quality of contraction was much better with this style. I kept it light but went up to 60s and demonstrated the style in the video. Slow, stict and full stretch, with palms facing. Next time I hit 80s or above, id rather do it in this style. That means my biceps should have gained some good mass and strength. My biceps used to be way more resiliant and stronger but the tendons have really compromised that. So now I want to focus on strict movements with quality of contraction mostly for biceps.

I finished off my bicep work with a freestyle approach. I didnt list the final sets. Instead I just focused on maximising pain on the preacher bench. Alternating arms without rest. Weight varied , I just wanted to use enough to keep the momentum going. Not stop. Searing burning pain for probably over 10-20 minutes. I didnt time it or count overall reps. I did alot of holds as well. May have been longer. I was just concerned with causing as much pain to the muscle as possible.

My left arm (weaker side) was the one that really ended up burning like hell. I got alot of time in under that maximum level of pain, so it was quality work. Preachers usually fuck with my elbows, but being that I was heavily warmed up and it was super light, it wasnt a problem. I got the most pump and burn from this portion.

Creatine drink may absorb and digest better intra training. Maybe more absorption into the muscle. Havent had issues while using it intraworkout and heavily dilluted. About 64 oz of water for the 1 scoop during training, and during the feeder routine last night 32 oz. Will try to get it in on off days now too, and maybe twice a day on some training days.

238 lbs before meals


Curved Bar Pressdowns

KILOGRAMS unless otherwise noted for pressdowns (Strict 90 degree style as usual)

Not so much failure training for triceps, just burning the shit up. Beyond failure overall with the dropsets, but not for each set.

35x100
65x60
95x10 (210 lb stack)

----------

No rest til line

300 lbs x 15 (2 45 lb plates pinned to stack)
255 lbs x 10
95x10
80x10
65x10
----------------

Less rest before hitting 300 lb set today, time constraints. Some friction also on that stack slowing down the reps, when overloaded

No rest til line

300 lbs x 3 (Heavy friction on the cable. This happens often)
255 lbs x 10 (some friction still but greatly reduced)
95x10
80x10
65x15
------------------

V bar Pressdowns (same ROM)

no rest til line

65x20
95x5
----------

no rest til line

95x12
80x12
72x8
65x10-12
---------

Alternating Dumbbell Curls (Form modification, NEW MOVEMENT. Palms facing entire time. Mostly slow and alot of holds at top)

40x15

Incline Dumbbell Curls

No rest except to alternate arms. One arm completes 5 reps, Next arm goes.

40x20 (5 at a time on each arm)
40x15 (Same method. 5 at a time alternating arms)

Slow with holds at top

-------------------

Alternating Dumbbell Curls (Same modified form. Same speed and style)

no rest til line

55x4
45x4
40x4
==============

No rest til line (See video)

60x4
45x4
40x5
----------

Dumbbell Hammer Curls

no rest til line

60x5
45x10
40x10
------------------

Alternating Dumbbell Curls with reverse curl negative (went back to the usual twisting style for the bottom curl portion I believe)

no rest til line

45x6
40x6
35x10
------- Slow as well


ONE ARM AT A TIME, MACHINE PREACHER CURLS

THIS WAS THE MOST PAINFUL PORTION OF THE ROUTINE AND THE LIGHTEST. WENT FOR MAYBE 10-20 MINUTES, MAYBE LONGER. JUST ALTERNATING ARMS. SEARING PAIN IN LEFT ARM ESPECIALLY. I MAINTAINED THAT SEARING PAIN FOR MOST OF THE ROUTINE. I WILL TRY TO FINISH OFF WITH THESE WHEN JOINTS ALLOW.

THIS WAS FREESTYLE SO I DIDNT LIST ANYTHING. JUST WANTED TO MAX OUT THE PAIN LEVEL FOR THE REST OF THE TIME BEFORE THE GYM CLOSED.

KILL THAT SHIT

Video below
 
Considering a break. Ive trained for about a year now, since the last long break (10 months) with only a few weeks off. I do it more to renew my fire now. It usually at peak size that it occurs. Which is where Im at now. No new size records, so its hard to back off, when so close. However Ive gotten used to it, and realized that the size increases are gradual and its more cumulative. Every year regardless I make new size gains. Strength gains are very rapid at this stage and will continue when I come back. I regain lost size quickly when back on the routine.

There was size gain last year, I just mean no new size records during this last 2 month growth phase. (about that length)

Its not definate and Im spontaneous so I go by feel. Wouldnt mind giving my chest strain some time to heal as well. Acid has flared up real bad and throat is always burned and sore from that lately. Want to do some other shit, and the routine becomes all consuming. My mind hasnt been into that shit the last few months. Loss of interest, not really giving a fuck about a little more size or strength at this point. This has been a normal part of the routine the last few years though. So its nothing new.

May not last long, but its been on the way for a while now.

KILL THAT SHIT
 
About to go in the gym and fuck around with some shoulders. Took the last 6 days off. Felt like training today since I didnt lose any measurable size. Eating was very low as I was on a break, in my mind. I may still take a break, anywhere from a few weeks to a few months.

Today I just feel like going in to test my strength for fun. Maybe break some PRs with 315x10 plus, 365x5 plus on the smith military presses. My mind is mostly out of it so I have no clear plan.

Though right now its difficult to completely turn off that KILL THAT SHIT programming. Will possibly post some vids and see what I have today. Another possibility, instead of a break, is going back to a more balanced maintenance phase again, so I can get other shit done. My mind has to be fully comitted to enter a growth phase at this stage. My last maintenance phase was basically a slow growth phase, so well see.

KILL THAT SHIT
 
Shoulders, Rear delts (Overhead presses and trap focused laterals, Reverse machine flies)



Low volume, Moderate weight


Broke some more records today with the military presses, despite taking the last 6 days off and hardly eating as well. This is only my third week back doing them, so there is alot of room left for strength gains. I am still hitting the later sets pre exhausted and not saving my strength. From 275 and up is to failure. I like to be able to hit the heavier weights for reps after being pre exhausted. Means I have alot more strength fresh. Ive often taken even my warm ups to failure and every set up the pyramid, while still breaking records on each set, some days. Generally when Im stronger , every set will be up a rep or several, depending on the gain. Today it was 1 rep strength increase on everything, except the 385 which was a new weight for that movement. So I cant say where it was strength wise prior.

Was tempted to hit 405 but had some upper chest cramping, and after the two pops in the right side of my chest, I decided to restrain myself and dropset with 315 and down. 405 would be no problem for atleast 2 reps, even pre exhausted I think. Right now Im just being careful with this chest issue.

Still using a narrower grip. Thumb length from where the knurling begins. Usually for barbell presses I use a very wide grip, which im much stronger with. Im avoiding that now because of these chest strains. Even though its a shoulder press, the wide grip irritates that area. Most likely with a wide grip Id be a good deal stronger. On inclines I should be much stronger, once this chest heals, since this movement is all shoulders.

The bench may have been back slightly farther this time, but it felt about the same. The bench is at the same angle, as far as the notch setting, but it may have been pushed back an extra inch or so. Still not familiar with the exact way I had it set, since this is a new movement.

I was considering taking off about 3 months, and maybe coming back in May. So I was detached completely from the routine. Eating very little and not training for the last 6 days. Considering, breaking records was not bad. Since I was atleast 3 lbs lighter but measurements were about the same. Minimum consequence these days for taking a week off. Had I been training and eating I wouldve been alot stronger.

I have no plan right now. Acid has been flaring up bad in throat. Waking up every several hours often, gargling acid and phlegm, choking. It comes in phases but it really fucks with diet and energy levels. My sleep quality is already shit, so it doesnt help with energy either. Really fucks up meals with acid and bile in throat and mouth often. My throat was real dry and sore for several days as well from all the acid.

I can push through that, but I wanted a break more for my mind, and possibly to heal chest strain some as well. I always come back much stronger from breaks. Like the 10 month break last year. My joints and tendons are more re inforced after long breaks and strength is able to be pushed for much longer. Size eventually follows. I struggled with taking a break this time, because I have no real injuries. Often times Im relieved when I have a strained muscle or minor injury. Gives me an excuse to take a break. Otherwise its hard as hell for me to back off and justify it. Learning to adapt though. I realise for the long term I need to be able to pace myself. In the past I grinded through everything. Even the eating was mechanical. One time I ate most of my paper plate that I had some dried out chicken breasts on, without realising it. Eating was always something I despised. I learned easier foods and methods to get in more food later on, but back then I didnt care. Id hit the buffet for 4 hours and sit in front of massive meals for many hours.

I have the advantage now of having a much slower metabolism and being on hormone replacement. So now is the time when its easiest for me to grow and get stronger. So theres no need to push shit like I did in the past. I will force breaks sometimes to keep shit fresh. Im considering maybe backing down on eating and still training when I feel like it, for maintenance for now. Getting stronger most likely, and maybe denser but not much growth unless I eat for it. I easily stay around 238-243 without pushing food heavy now. To gain more body mass requires heavier force feeding without anabolics. I will probably go off the HRT for this month as well, to give my body a break.

Will feel shit out.

Still on a full rep cycle for shoulder presses. I cycle rep ranges. Since the reps are not too high , it wont be too much elbow wear and tear. I switch it up to get stronger in different ranges of motion. Constant tension has worked best for me though, staying in that mid range and preserving elbows, not locking out. Just switching shit up.

Back felt better today. And right leg cramp is gone. The few days off loosened shit up for now.

235 lbs after 2 meals

Smith Machine Military Press (Bench angled back slightly from 90 degrees to take off spinal pressure, Full reps, down to chin and locked out)

Bar X ?? (warm up)
135x20 (warm)
225x18 (warm)
275x21 (1 rep PR, warm up)
315x11 (1 rep PR)
365x5 (1 rep PR. Skipped 335 and 350 today, felt warmed up enough. Some upper chest cramping made me slightly paranoid, with chest strains)
385x3 (PR. New weight for this movement. Only third week doing this movement)

See videos for 275,315,365,385 lb sets

No rest til line (see video)

315x7
275x6
225x7
185x8
135x10
-------------- (Not to failure, just pump work)

Nautilus Overhead Presses (Full reps. Deeper reps. Seat set to Line below 7. )

360x15 (Warm up)
450x10 (warm)
540x7 (fatigued quickly today.)

No rest til line

590x2
540x3
450x5
360x5
270x8
--------

See videos for 540 lb set and 590 lb dropset

Dumbbell Laterals (Trap focused version. Was feeling some cramping up around neck/trap area, so didnt push it)

No rest til line

45x30
70x10
45x10
-------------------

No rest til line

50x30
55x10
45x10
---------

Reverse Machine Flies (Brief and long holds)

160x20
220x10
220x10
220x10
220x10

KILL THAT SHIT

videos below
 
Last edited:
About to train some back and possibly delts. Not sure about overheads today. Im starting to lean toward hitting a leaning out phase right now. Reason being that my acid levels have been fucked up bad. Alot of phlegm and mucus too. This is a major issue when it comes to force feeding or even trying to simply maintain my mass.

I was considering a break for a few months. Thats still an option for me. More for the mental break as mentioned. No real new injuries. Have been breaking records consistantly for the last year or so, weekly, so I have no valid complaints there. Just this chest strain which ive been working around by hitting chest high rep with constant tension. That bottom stretch is what can really re-tear or pop the chest again (right side).

I have been growing , the last year or so, by getting stronger (and I believe denser muscle) and increasing measurements without adding scale weight. I believe the reason is because I am not pushing my calories where they need to be to really add overall body mass. I peak in the 238-243 lb range lately, and it will not go up unless I eat heavily and consistantly, it seems. Ill reach that point and then it stays that way for months without moving, and fluctuates in that range.

My mindset is still in a break mode, so thats still an option. I will likely go back into a growth phase by next month or may. I dont want to start it up again unless my mind is right. The eating has to be heavy and consistant and digestive issues have to be resolved enough.

If I decide to lean out now, Im not concerned with preserving muscle mass too much. I gain it back very quick when eating for mass. If my digestive condition improves I may switch back to a slow growth/maintenance phase again. No real plans now.

My main issues are always energy level, digestive issues, and mindset related. It comes in phases so nothing ever goes as planned. Thats why I function best in a more free style way when it comes to anything. Being able to adapt to constant change is essential for me to make any new progress. Injuries are shitty, but usually minor compared to those issues.

Right now I cant really eat enough to maintain my mass, let alone grow. Acid is really fuckin bad with alot of muccus in throat and nasal cavity. Thats why I think now might be a good time to lean out some, rather than a full break. Then I can hit my growth phase in a cleaner state.

My 45 protein bars just came in and the pro bcaa amino acid powder. Ill be mixing the aminos with the creatine supplement Ive been using on training days. Heavily dilluted by 32 to 64 oz water.

My diet will consist of mostly protein bars and milk, if I decide to lean. I will keep carbs to a minimum, calories as well. Eating has been so low anyway, this shouldnt be a big issue. These protein bars have 410 calories each.

Strength wise I will train with the same mentality. Always trying to break PR's (on the lifts that I seek PR's in). Ive broken records while losing size before, so it doesnt change my mindset. My fire is definately reduced, as I hate to lose size, and my mind is in that break mode, so Im not really focused on this shit right now. Regardless I may go that route.

This is somewhat of an experiment as well. Ive gotten leaner in the past through periods of extreme anxiety ( I never do it intentionally). As an example, when I first hit 242 lbs in 2012 it was super sloppy. I was very strong for the time but huge gut and alot of fat. I later managed to pretty much maintain the same muscular measurements but with a 4-5 inch waist reduction. I was by no means lean, but it shows the quality in muscle gain.

Here is the first time I hit 242 lbs




And this was later after unintentionally leaning , with similiar muscular measurements (4-5 inches of waist reduction)




Not lean at all, but this was with ZERO effort to lean out. So a little comittment to the cause will go farther. Naturally I hate to eat, so thats the easy part for me. Gaining muscle is the main struggle.

Currently , my chest/back measurement is 3 inches larger at 56 inches cold. My waist is about the same as the bottom picture. So added some good muscle mass. Just havent cleaned up the fat accumulation from all the injury breaks.

I should have a good base to grow off of and see more detail when I go back into a growth phase. These are still just ideas in my head and dont have a comitted plan.

KILL THAT SHIT
 
Back and delts (trap focused laterals)


Start of a possible leaning phase. Basic idea will be to get in some good work and get the fuck out. Thus the dropsets. Certain lifts will be PR and strength focused for records. I will be losing muscle and overall mass if I continue with this so it wont be optimal, but my mindset allows me to break records regardless.

Pulled out my lower back during the low cable rows but continued. It was slight initially. By the time I wake up tommorrow it should be completely pulled out. Low cable rows are tough on that area. Especially after 385 lb military presses 2 days ago.

I dont care now because I was going to take a break anyway, so I will train whenever I feel like it and just cut down on eating. Very easy for me to do. Hate to eat. Hunger doesnt bother me. My stomache often burns for food but I ignore it, mentally I dont want to eat. Nerves and all this acid coming up in my throat. Milk Ill use for some calories and protein and to coat my stomach. Protein bars will be a staple. Probably 2 a day. The bad acid is the main reason I decided to lean out for now, rather than try and maintain my size or hit a slow growth phase. Im off the HRT as well. I will lose size but regain it quick when I decide to grow again. Maybe in march or may.

Possible small PRs on low cable rows but probably not. Its been a while since I tracked those or went heavier. Mainly because its hard on lower back and shoulder joints.

Filming is very difficult now with this broken tripod. Need to weigh it down with plates and very hard to angle it. I have a replacement coming in from china. I may not get it til later this month.

My drive is almost non existant now, so Ill just do what I feel like and cut calories and carbs. If the digestive condition heals up sooner Ill possibly eat heavier again.

No need to re-iterate though. Ill re post what I already stated previously:

About to train some back and possibly delts. Not sure about overheads today. Im starting to lean toward hitting a leaning out phase right now. Reason being that my acid levels have been fucked up bad. Alot of phlegm and mucus too. This is a major issue when it comes to force feeding or even trying to simply maintain my mass.

I was considering a break for a few months. Thats still an option for me. More for the mental break as mentioned. No real new injuries. Have been breaking records consistantly for the last year or so, weekly, so I have no valid complaints there. Just this chest strain which ive been working around by hitting chest high rep with constant tension. That bottom stretch is what can really re-tear or pop the chest again (right side).

I have been growing , the last year or so, by getting stronger (and I believe denser muscle) and increasing measurements without adding scale weight. I believe the reason is because I am not pushing my calories where they need to be to really add overall body mass. I peak in the 238-243 lb range lately, and it will not go up unless I eat heavily and consistantly, it seems. Ill reach that point and then it stays that way for months without moving, and fluctuates in that range.

My mindset is still in a break mode, so thats still an option. I will likely go back into a growth phase by next month or may. I dont want to start it up again unless my mind is right. The eating has to be heavy and consistant and digestive issues have to be resolved enough.

If I decide to lean out now, Im not concerned with preserving muscle mass too much. I gain it back very quick when eating for mass. If my digestive condition improves I may switch back to a slow growth/maintenance phase again. No real plans now.

My main issues are always energy level, digestive issues, and mindset related. It comes in phases so nothing ever goes as planned. Thats why I function best in a more free style way when it comes to anything. Being able to adapt to constant change is essential for me to make any new progress. Injuries are shitty, but usually minor compared to those issues.

Right now I cant really eat enough to maintain my mass, let alone grow. Acid is really fuckin bad with alot of muccus in throat and nasal cavity. Thats why I think now might be a good time to lean out some, rather than a full break. Then I can hit my growth phase in a cleaner state.

My 45 protein bars just came in and the pro bcaa amino acid powder. Ill be mixing the aminos with the creatine supplement Ive been using on training days. Heavily dilluted by 32 to 64 oz water.

My diet will consist of mostly protein bars and milk, if I decide to lean. I will keep carbs to a minimum, calories as well. Eating has been so low anyway, this shouldnt be a big issue. These protein bars have 410 calories each.

Strength wise I will train with the same mentality. Always trying to break PR's (on the lifts that I seek PR's in). Ive broken records while losing size before, so it doesnt change my mindset. My fire is definately reduced, as I hate to lose size, and my mind is in that break mode, so Im not really focused on this shit right now. Regardless I may go that route.

This is somewhat of an experiment as well. Ive gotten leaner in the past through periods of extreme anxiety ( I never do it intentionally). As an example, when I first hit 242 lbs in 2012 it was super sloppy. I was very strong for the time but huge gut and alot of fat. I later managed to pretty much maintain the same muscular measurements but with a 4-5 inch waist reduction. I was by no means lean, but it shows the quality in muscle gain.

Not lean at all, but this was with ZERO effort to lean out. So a little comittment to the cause will go farther. Naturally I hate to eat, so thats the easy part for me. Gaining muscle is the main struggle.

Currently , my chest/back measurement is 3 inches larger at 56 inches cold. My waist is about the same as the bottom picture. So added some good muscle mass. Just havent cleaned up the fat accumulation from all the injury breaks.

I should have a good base to grow off of and see more detail when I go back into a growth phase. These are still just ideas in my head and dont have a comitted plan.

234 lbs after protein bar (light headed from low calories and stimulants, easily winded from colder weather and acid in throat. Grinded through)


Low Cable Rows (Narrow grip handle, palms facing)


No rest til line

Long holds

135x20
210x10
270x5
---------------

No rest til line

310x15-16 (Possible PR, havent tracked in a while. This stack felt alot lighter than the angled machine Ive been using at other gym, thus switching back it was easy today)

240x8-10 (long holds)
195x8 (same)
165x8-10 (same)

-----------

No rest til line

330x10 (Possible PR, but unlikely. Lower back was pretty pulled out by this stage. Will feel it tommorrow)

240x10 (Long holds for these and down)
195x8 (same)
165x10 (same)

Heavily winded was the main issue, so not to failure.

------------


Assisted Chin Up (close palms facing)

165x10 (holds. This was just a test. Too much elbow strain)

Lat Pulldowns with Narrow Close grip handle (Same handle, palms facing)

160x10 (long holds, warm)
235x8 (same)

No rest til line

305x5
230x5
205x5
175x5
------------

Hammer strength iso low row

270x25
360x10

No rest til line

360x10
270x10
180x10
--------------

Dumbbell Laterals (trap focused version)

no rest til line

45x30
60x10
-------------

same

55x20
45x20
---------------

No drive to spend 4 plus hours in the gym right now. Just trying to lean out and perserve some muscle mass for my growth phase. Will push strength on certain lifts. Maybe next week 330x15-20 on low cable rows. WIll see how shit feels

Pro bcaa aminos came in as well. Taking 2 scoops on most training days, during training, mixed with the 1 scoop creatine/bcaa product. Heavily diluted.

KILL THAT SHIT
 
About to hit some arms. Just a pump session mainly, to maintain some size. Still fucking around with leaning out. Even when Im in a growth phase I rarely attempt to break any strength records with arms anymore. The only thing left is maybe 300 lb pressdowns for 30 plus reps (cant load more on stack, and even that causes friction often).

With biceps it would be extremely hard to break records. Due to the tenderness of the tendons. I used to curl way heavier and for way more reps. I will be implementing the stricter style of alternating db curls though, palms facing entire time. If I took off enough time to max out tendon recovery it might be possible but doesnt serve any real purpose. Arms has become one of the areas thats more pump focused and fast paced.

I am extremely inexperienced with leaning out, as I believe I only attempted it once in 21 years. When I was 19 I believe. I ate about 300 grams of protein a day and no carbs. Just Pure Protein shakes in the steel can and shrimp. My metabolism was super fast back then. All that happened was I lost muscle and strength.

I wont be busting my ass though with the eating. This is somewhat of a break for me , from the diet, mixed with leaning out. I dont care too much about muscle loss right now. Im off the HRT for this month as well. Itll come back. Id like to rebuild with less sloppy weight for a while. Though I dont know how long that will last. I dont gain size without calorie dense foods and over eating. So I dont even know yet if its worth leaning out. Only way to find out is to experiment.

KILL THAT SHIT
 
Arms


Leaning out/Maintenance

Super light and low volume

Just wanted to get in and out. Moved quickly between sets. There wont be any growth during this period of depleted calories,carbs. Just some basic maintenance.

234 lbs after protein bar


Alternating Dumbbell Curls (Strict palms facing forward version, no twist)

No rest til line

30x20
50x6
??x??
??x??
??X??

Didnt really keep track of the last 2 or 3 sets.

--------

Incline Dumbbell Curls

(alternating arms. No rest except when other arm is curling)

40x8 on each arm
40x5 same
40x5 same
---------

Holds on most everything today.

Alternating db curls (same style)

no rest til line

55x5
40x5
45x5
---------------

V bar pressdowns (Mostly long holds on all tricep work today)

KILOGRAMS for tricep pressdowns

no rest til line

35x50
65x30
95x10 (210 lb stack)

---------- (nothing to failure with triceps, just pump)

No rest til line

95x15
72x10-15
57x10
-------

Same

95x10
72x10
57x10
---------------

Straight Bar Pressdowns

no rest til line

65x15
95x10
--------------

Again

95x15
72x10
57x10
--------------

One Arm Pressdowns

(alternating arms. No rest except when other arm is working)

30x10 (matched each arm)
30x5 (same)
30x5 (same)
30x5 (same)

-----------------

One Arm Curls on Preacher Curl Machine (pin loaded)

These were just for pure burn. Super light.

alternating one arm at a time. Same no rest style, except when other arm is working.

30x?? matched both arms
60x?? same

THIS WENT ON FOR A LONG TIME. DIDNT COUNT SETS, JUST KEPT ALTERNATING.

-------------

SAME STYLE

60X??

WENT ON FOR A WHILE
----------------

SAME THING

70X??

DIDNT COUNT

---------

KILL THAT SHIT
 
About to hit some chest and maybe delts. Probably not the heavy overhead smith machine presses today. Maybe some other machine overheads. Possibly just some strict side laterals for delts.

Chest I still have to be real careful. Im thinking the closer grip ive been using on the militaries may be less risky for my chest strains. I should probably avoid PR attempts on the incline smith presses, but Ill see how shit feels.

I dont know if Ill even go up to 315, but if I do Ill try to bang it out for 20 plus reps if my chest feels ok.

Still calorie and carb deficient. Im sure soon it will be harder to maintain my strength. I just want to try to get leaner so I can rebuild from a cleaner slate soon.

KILL THAT SHIT
 
Chest and delts


Very low volume, Light and moderate weight

Leaning out phase. Pretty depleted on calories and carbs. Mostly protein bars and milk diet. Weight is going down. Ill see if what type of weight I lose. Mostly focused on protein now. Though its more like a break so even the protein is not high. Just want to lean out some before I build again.

Strength will most likely start taking a big hit within the next few weeks, but will see.

I tried a closer grip for the incline smith machine presses. Ive been using this grip for the military presses , so I decided to see how it would feel with chest. It doesnt fuck with the insertion where my strain is, as much as the wide grip I normally use. This smith machine doesnt even have a long enough bar for the full width I use normally. Im avoiding the wider grip since that can easily tear my chest with these strains. I didnt even want to try going below 5 reps with the heavier weight.

Chest felt like it fatigued quicker than usual. Didnt train it last week though. Only trained once last week. Not bad considering the strains and not training the shit, leaning out, so low energy , dizzy, etc.

I just wanted to get in and out. This is really just maintenance at most right now.

Ive done 315x20 with my usual wide grip, so 18 wasnt bad with a closer grip, and under the conditions. Seemed to feel more stimulation in inner chest, which may be good to mix up grips. I havent used a different grip on barbell presses for probably over 12 or 15 years. Once I switched to wide I never went back.

The wide grip really fucks with my strains though, as I popped the right side of my chest for a second time with my 225 rep out attempt some months ago. I had hit 50 the week prior, with strength to spare, but the following week it popped. Probably shouldnt be training chest at all, and maybe take a few months off.

It feels more like a tenderness when it gets irritated, cramping and dull aches. It seems to be getting stronger since I didnt pop anything, but not gonna get too wreckless with it for a while.

I will likely hit 405 on the military press before I hit it on the incline for reps, which is backwards, but Im training more for size these days anyway. Strength increases may not happen until I start a growth phase again.

233 lbs after protein bar


Smitch Machine Incline Press (Closer grip. Training with compromised chest.)

Constant tension style until the 225 lb sets:

Bar x 50
135x50 warm
225x20 warm
275x10 warm
315x18 (See video. Even though its a harder grip, Ill list it as a PR once I break 20, which is what I did with wide grip. Will be much stronger now when chest heals as that was a while ago)

350x8 (See video. Had to be careful near the end not to over strain so cut one of the last reps short. Paranoid with these strains)
365x5 (See video. Decided not to push it any farther today. Dont want to pop that shit a third time)
225x22 (Full reps. Held pauses mixed in at bottom. Some reps touching chest as the area was more stretched out, but most at chin and below)
225x15 (long pauses at bottom, full reps)
225x12 (same)
225x8-9 (same)
225x9 (same)

Standard Dumbbell Laterals with long holds at the top

20x25
20x25
20x20

Reverse Machine Flies

(long holds)

190x15
190x15
190x15
190x15
190x15

See videos below

KILL THAT SHIT
 
About to hit legs. Knee pain lately, but nothing new. Mostly just to burn some calories and get some vent. Upper body needs some rest. On sunday a possible overhead press focused day again. Cant say when strength will decline with this leaning out phase.

Legs pretty much maintain most of the size when eating, but right now calories are much lower. Mostly milk and protein bar diet. Keeping shit simple. Not busting my ass. Just something to train.

KILL THAT SHIT
 
Attempted leg session


Knees were real torn up. First leg session since the 21rst of last month. Maybe 3 weeks. Ended it early. Just want to get this leaning out shit over with. No drive for leaning out. Only really interested in gaining size and strength. Maybe Ill add in some carbs. Maybe a meal with carbs once a day. Running on almost zero carbs is fucking my energy completely. Maybe body will adjust but seems to be working against me at the moment. Diet has been basically a few protein bars and milk. Very little else. Leaning out is new to me. This is one step away from a break. I was fucking burnt out before I started this routine.


229 lbs after protein bar (From the digital scale I was expecting maybe 232-233 lbs, these doctor scales seem to get uncalibrated at times)


Leg extentions (knees fucked up, but also havent trained legs in 3 weeks)

90x100
90x100
90x100
90x100
90x100

No rest pauses during sets today, super fucking light. Just bad knees today.

Seated Leg Curl

90x25
130x20
170x10

No rest til line

150x15
120x10
110x10
-------

Hamstrings tight. Felt like they were gonna cramp up during.

Still undecided how I will proceed with the routine or if Ill transition into a break.

KILL THAT SHIT
 
About to hit some shoulders again. Overhead press focused day. Will start with smith machine military presses. Im really only interested today in having a strength day and not spending too much time in the gym. My drive is almost zero right now. Since I cut calories and have been leaning out , losing size. Its something I just want to get over with.

Ill see how my strength holds up and try to break some records on that lift. If I do itll be under more difficult conditions. Not sure which weights Ill focus on, may have to cut back some reps on some sets to save energy. Some possible records are 275x22,315x12,365x6,385x4,405x1. Those are some bare minimums to hit records. Only my 4th week doing this movement, so not much has been established.

KILL THAT SHIT
 
Attempted shoulders



Looks like Ive pushed myself beyond the point of mental burn out. Was repping 385 on militaries last week and 225 felt fuckin heavy today. Its all psycological warfare for me at this point. Just battling myself, weights get caught in the crossfire.

Being depleted on just eating a few protein bars and milk the last week or so, has not helped either. When my fire is strong, its easy for me to train 4 plus hours to failure , and I look forward to that shit all week. Right now I have no drive to even perform one set. Its gone now.

The thing that finished me off was attempting to lean out and now adding size loss and carb depletion, calorie depletion on top of that. I may need a few months to regenerate my mind to the point to be able train and eat as needed, to grow and get stronger, as I have been.

Ive been grinding for months now, beyond my mental limit. If I do take a few months off, my chest should heal enough , to where I should be able to rep 455 on inclines, as I should have been doing a long fucking time ago.

Its really all perspective for me, that determines what Im capable of. It comes in phases. Havent decided yet, but been pushing for a long break for a while now. If I dont choose it, it will choose me at this point, so shit will play out as it needs to.


231 lbs after protein bar and meal


Smitch Machine Military Press (same adjustment as previously, full reps)

bar x ??
135x40 warm
225x5 (Psycologically this was heavy, despite repping 385 last week. Mind completely fucking burnt out.)

It may be best to come back larger and stronger during the middle to late in this year. Thats most likely what will take place. I get stronger and larger every year, but for some reason I struggle to take breaks sometimes, even though they strengthen my tendons and mind for when I return

KILL THAT SHIT
 
Chest and delts


First day back after 6 weeks out of training. Eating was mostly garbage foods. Some days would be 3000 calories, other days would be less than 1000 calories. No consistancy. Hate to eat overall, so very little protein based meals. Mostly microwavable carb foods and other non cook carbs, low quality.

Down maybe 20 lbs from the last time I lifted. Gut went down maybe an inch or two, but most of the size loss was muscle fullness. Chest/back,traps, arms. Legs not too much.

This is not really a full return. I am thinking of training a minimum of 3 times a week, upper body only for now. The only reasons for me to train legs at this point is to increase my bodyweight or have an extra training day.

Eating will be half ass for now. Acid is really fucking bad in throat. Ill aim for maybe 130-150 protein. Maybe get over 200 grams on some days, but I can gain most of my size back with that amount now. Since its muscle memory and my metabolism is slow. Beyond that Ill have to increase eating again when the time is right.

Basically Ill do what I feel like for now. My mind is not really into it, but I can probably break some strength records in the coming weeks or months again. No comittments as of yet.

Largest arm down to 18 1/2 cold flexed. Legs around 27. And chest 53 cold flexed.

Its just a matter of weeks for the muscle to fill back out again and adjust to lifting. Muscle memory is quick at this point.

May or may not keep consistant posts in here for now.


218 lbs after previous nights meals


Incline Hammer Strength Press (constant tension style)

90x60 warm not to failure
180x45 same
270x18 (getting a feel for training again)
270x25 (reps are increasing on the same sets due to muscle re adjusting to training, not intentional)
320x12
320x18
360x8
360x11

Ill see if after 6 weeks my chest strain is healed, once the weights get heavy again

Hammer Strength Decline Press (full reps)

180x15


no rest til line

270x6
180x8
-------

These are risky with the full stretch. The bottom area is where I popped my chest twice, on the right side, recently

Just looking to get blood back in the muscle today

Iso Lateral Shoulder Press Hammer Stength (full reps mostly)

90x40 warm not failure
180x20 same
270x7 (some left tricep cramping towards end)


Some shoulder joint pain but not too bad. Should subside with training.

Dumbbell Laterals (trap focused version)

40x25

Feeling tightness in neck, so didnt push it

Throat was scorced from acid at this point. May need to make some modifications to the pre workout stimulants, foods, or drinking aminos during training. Was unable to finish the aminos today. Acid has gotten much worse lately.

KILL THAT SHIT
 
Correction on flexed chest size. Down to 52 inches. Just estimated when I posted the session. Was 53 a little while ago, but things change quickly when diet and training isnt in place.

Was at 56. Not that important since it should all fill back out in a few weeks. More of a refference for me when I backtrack though this journal. Much quicker than going through all the files on my PC , since everything is seperate there.

KILL THAT SHIT
 
Back


Second day back after 6 week break. Back tends to keep strength much longer than chest, during breaks. Kept it relatively light and strict with long holds. Just sending a signal this week after the break.

Elbow tendonitis is definately reduced after the 6 weeks. Not gone but it was sharp prior to the break. The sharp pain was there for months during rowing, but it did not start to inhibit strength as I was still rowing 330 lbs on cable rows. However , the sharp pain does reduce strength after many months of grinding through the pain, so its good to reset it periodically.

Training and eating will most likely be in the background until I decide to do a focused growth phase again. Still I should be able to atleast get back to my peak size in a few weeks again and break some strength records during that time. Strength gains are usually the best vent for me, over the size gain. Size gains are an extremely gradual process and even after a year the gains are minimal. Its the cumulative gains that add up in the end.

Strength gains have been a weekly occurence for me, since Ive been back. Usually multiple records a week. Which keeps my drive burning. Otherwise I get bored with the shit these days. After 21 years Ive already served my time with the grind of force feeding and 6-8 hour training routines. For now Im just trying to have fun with the shit. Vent my demons. There will definately be growth phases, as always, but strength will be the most frequent marker of progress for me.

Im still not decided if I am back from my break yet. Strictly going by feel at this point. The longer I stay out the stronger I come back, as the fire builds and joints and tendons heal. So it all balances out in the end. Im seeking longetivity over complete anihilation these days.

Managed 213 grams of protein yesterday. Im aiming for atleast 130-150 now daily, with fucked digestion and eating being on the side lines for now. The acid is much worse but I should be able to time things and adapt. I just have less flexibility with when I train. If acid is severe I have to wait or ill be drowning in acid during training. Normally when training is in the background for me, Ill go train when Im about to sleep. Ill take my stims then and go train. I do that so that I can get other things done. Otherwise I will be exhausted after training and crash. Ill just have to train when its right and watch what I eat and when.

Im only aiming for 3 days of training a week minimum, so it shouldnt be a problem. Thats all I need along with 130-150 protein to get most of my previous size back these days.



Estimated 221 lbs after previous nights meals, this gym scale is broken,but digital scale gives me a decent estimate


Low Cable Rows with Wider narrow grip handle

No rest til line

165x20 (long holds)
225x5 (same)
----------

No rest til line

240x5 (long holds)
195x5 (same)
165x5 (same)
-----------

No rest til line

255x7 (regular reps for these)
195x10
165x10
---------------

Chin Ups (close grip handles, palms facing)

130 lbs assistance x 10
6 (bodyweight)
6 (same)

Weak as fuck on these, but almost no elbow pain. Thats a good sign because these and low cable rows are usually the toughest on that area. I should be able to come back much stronger if it doesnt flare up for a few months. Though either way it shouldnt inhibit me unless severe.


Lat Pulldowns With Narrow Handle (palms facing)

130x10 (long holds)
195x5 (same)
210x7 (same)

Hammer Strength Iso Low Row (plate loaded)

180x25 (holds and regular reps)
270x10 (long holds)

Cybex Lat Pull

190x11 (long holds)


Decided to end it here and keep volume low. Too much volume this week is not really useful since this week is just to send a signal after the break.

KILL THAT SHIT
 
Chest measurement back up to 53 inches cold flexed. Will probably regain about an inch a week or so on chest/back measurement, after returning from this 6 week break. Thats if I decide to continue training at this point.

Usually within 24 hours of a back or chest session I will see an increase like that, when returning. Until I get back to 56 inches. At that point growth will slow dramatically. The muscle right now is like a sponge and just fills back out to where it was.

It will probably even slow down around 55 inches, since thats close to peak size. Then to move beyond 56 will take some growth focused eating. Though I may make some very slow growth even in a maintenance type of phase.

Since ive been back in 2007 or 2008 (from a 2 year lay off), Ive averaged 1-2 inches of back/chest growth a year. So even with breaks there has been cumulative gains. I cant say the same for arms as they have not gone above 19 1/2 cold. My arms were 18 3/4 cold back in 2004, so the growth there has been shit. Some of that average, in the first few years, was regaining lost size from the 2 year lay off. After the first 2 years back, it was new size.

KILL THAT SHIT
 
Wont be doing consistant diet postings but calories today were around 5000 or higher:


12 oz shrimp for first meal, (78) (cup of pumpkin seeds, bag of chips)(120)(3 slices cheese)(135)(noodles)(139)(bag of chips)(145)(20 oz choc milk)(175) XXL Burrito for second meal, (194)(cup of peanuts)(214)(4 soft pretzels)(234)(cup of peanuts)(258)(20 oz choc milk)


288 grams protein calories around 5000 or above


You can see I dont really structure diet around alot of sit down meals. Just eat consistantly through the day. With calorie dense foods as well.

Nothing special here, but it was good considering all the acid issues I was having. I was concerned I would not be able to consume enough food to push growth, but it looks like everything is in place for when I decide to push food consumption high.

As of now, no committment to eating. Just having fun with the shit. Some days will be like this, other days will be less or more. Will most likely stay with the routine for now, training atleast 3 times a week for now. If I feel like doing more I will.

As mentioned I am only aiming for 130-150 grams of protein minimum and 3 days of training a week. When I say minimum it means I dont want to sink below those numbers. How far above I eat or train is limitless. The minimum is all I need to merely get back to around my peak size though.

The acid may be better than when I first took the 6 week break (6 weeks ago). It was in my nasal cavity at that point. Ive elevated my bed 6 inches on one side, and that has helped immensely with the sleep part. Im not waking up too often due to acid. Only when I sleep very long periods usually.

So I should be able to adapt to the changes.

KILL THAT SHIT
 
Arms

Light, low volume


When I say "Low Volume" Im refferring to the total amount of weight moved for the session. I used to define volume as total number of sets. It was very decieving as I got much stronger over the years. For example, when I was pressing 450x3 as a max set on hammer strength inclines I was moving 1350 lbs for that set. Then Id stay with that weight or go back down.

When I was hitting 540x20 reps, I was moving 10,800 lbs for that set. So if I only counted sets it would be very deceptive , the workload I was completing. My pyramids also got much longer as I got stronger. Since id be adding more sets in the pyramid until getting to the low rep set, then work back down. Its something to consider when Im doing less sets but moving a shitload more weight in the session.

Light is also relative to what Ive done. Once triceps are back in strength, Ill hit some 300 lb sets for high reps. Curls will also move up in weight and reps.

Third day back , after 6 week break. Curling strength was decent today considering not touching weights for 6 weeks. Arms were not thrashed as usual. After a break they tend to be really tender. Tendonitus feels much better this time around, for now, and biceps felt decent. Maybe because this break was only 6 weeks. Though ive taken shorter breaks and had initial issues, so it varies.

Chest/back measurement regained an inch as mentioned. Retaining it and should continue to add an inch or so weekly until I get to around 55 or 56. 56 being my previous peak. Sitting at 53 inches cold flexed now.

Arms havent moved up from 18 1/2 yet. Strength was decent though for being an inch smaller.

I have maybe 26 protein bars. 410 calorie , 32 protein each. Im saving those for when I hit a real growth phase. This is just coming back with training and eating in the background, for now. My problem is that I am all or nothing usually. So Ill start off somewhat balanced and in a few weeks start going all out again, most likely. Ill take breaks as needed so it doesnt really matter. I should have no problem making continual yearly size progress and weekly strength gains again.

I only need 130-150 protein daily and 3 training days a week to get most of my size back for now. Some days will be better and some days worse. The other day I hit 288 protein and 5000 calories, so that shows me that I can adapt around the acid and grow when I choose to focus on that again.

I avoided the Pro Bcaa aminos today during training. Dont know if they do anything but I was getting an extra 64 oz of water, so that was good in itself. I had way too many acidic foods last night. So I couldlve avoided that issue. I will have to be more cautious with what I consume pre workout as the acid lasts many hours. Its definately gotten worse.

Im interested in bringing up my strength on the closer grip smith machine incline press and military press with same machine and grip. Id like to rep 405 for 10 plus on the militaries and work towards repping 455 lbs, possibly this year. Repping 455 with incline most likely, though my military is very close to my incline right now. I think it has something to do with my chest strains. Hopefully it will be healed enough to push for some new records. Im not sure yet how 405 plus will feel on my chest for inclines, but the militaries are a possibility, since they exclude the chest. I was hitting 385x3 on those, pre exhausted and not really testing it fully.

Ill most likely build strength back on dumbbells and hammer strength presses before going back to those movements.

Not pushing volume too hard. Just sending a signal this week.

Estimated 221 lbs after previous nights meals

(Scale at gym seems fucked up. It doesnt even register me at 200 until I mess with it and then it showed at 210. I was 221 a few weeks ago at docs and maybe got slightly lighter. Then regained some of that weight when I started eating again. My digital scale usually has me 6-10 lbs lighter and it showed me at 215, so scale seems fucked. Dont think I dropped that much weight in a few weeks. Regardless I should have most of my size and strength back within the next 3 or 4 weeks. I was around 238 before the break, 56 chest, 19 1/2 arms, etc. )

Curved Bar Pressdowns

THE STACK AT THIS GYM MAXES AT !60 LBS (just getting some blood in arms)


No rest til line

60x100
120x20
160x5
--------

Triceps still a little crampy. Like they want to lock up sometimes. This should improve after a few weeks.

Right hand was locking up and cramping during the pressdowns. Constantly had to turn my palm into the handle to keep it going. Hands get bad sometimes.

No rest til line

160x10
140x10
120x10
100x10
----------

No rest til line

160x10
140x10
120x10
100x10
---------------

No rest til line

160x14
140x10
120x10
100x10
-----------------

No rest til line

160x10
140x10
120x10
100x10
---------------

V Bar Pressdowns (Same range on all pressdowns. Forearm 90 degrees to upper arm, back down to lockout or close)

no rest til line

100x20
120x10
140x4
--------

no rest til line

140x10
120x10
100x10
----------

Straight Bar Pressdowns (wider grip on these as usual. Gripping near the ends)

no rest til line

120x15
140x5
-------------

no rest til line

160x5-10
140x5-10
120x5-10
100x10
------------ (Wasnt too concerned with keeping track today. The reps and weight dont matter with this type of training, just contraction and pain)

Strict Alternating Dumbbell Curls (Palms facing forward the entire time. No twisting. SLOW with some HOLDS)

35x15
40x10

No rest til line

50x5
35x6
------------

No rest til line

60x3 (Decent for first day back on arms)
45x5
40x5
--------

Alternating Dumbbell Curls With Reverse Curl Negative (Seems to also be known as Zottman Curl)

No rest til line

45x8
35x5
-----------

No rest til line

60x3
45x3
35x5
----
Slow with holds on those too.

KILL THAT SHIT
 
Largest arm up to 18 3/4 cold flexed after first week back from 6 week break. Chest back up

to 54 inches cold flexed. Still have 2 inches left to regain (but gained 2 inches in one

week), and 3/4 inches to regain on arms to be back to where i was size wise, in upper body.

Gained 2 inches on chest in first week back. 1/4 to 1/2 on arms.

Triceps sore as fuck after arm session. Very tender. Eating has been mixed. Nothing extreme

yet. Only one meal yesterday. 4 large sausages (twice as big as hotdogs) in buns. Some

crackers and cream cheese and that was about it.

Size comes back easily after a break.

May train today. Back or legs are considerations since triceps are real torn up. Could train

chest but not optimal. Legs ill only do sometimes for the fuck of it, for now.

Kill that shit
 
Chest and delts


Light and low volume


Second chest session since the 6 week break. This was just to gradually reintroduce more weight and reps into the routine.

Pressing strength is still extremely reduced but it should come back quick. Gained 2 inches in the last week on chest/back measurement. Was down to 52, am now at 54. Still have 2 more inches to reach previous size.

I started with incline smith machine presses, since that and military smith machine presses are two movements Im looking to break records on when strength returns.

Strength gains should be large each week until I get back, then slow down and continue weekly once Im back fully.

Triceps still torn up from previous arm session.

(224 lbs after meal and 40 oz milk)

Incline Smith Machine Press (closer grip)(Lockout or close to it, down to chin level and back up)

Bar x 50 warm
135x 40 warm
225x15
240x10
275x5

Incline Hammer Strength Press (constant tension style)

90x50 warm
180x20 warm
270x30
320x10
360x11
410x5

Incline Dumbbell Presses (some elbow and shoulder pain with these especially)

70x25
80x14

Nautilus Overhead Press (plate loaded as well) (Seat set at 9)

270x15
360x10

No rest til line

450x7
360x5
270x6
----------

KILL THAT SHIT
 
Top Bottom