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The Beast's Training Journal!

Just ordered two products for my joints, inflammation, etc


https://www.amazon.com/gp/product/B001CCZQ9A/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

Came across some information that alot of powerlifters are using this to lift heavy weight through injuries. Also claims to reduce inflammation. I am sceptical about any medical benefit, but I fuck around with tiger balm and various other creams while at rest. Never really used them while training. Skeletal Balm I used a while ago but was hard to say how effective it was. It was mild if anything.

These horse creams apparently burn like hell and may have some other benefits. I have plenty of pain to test it on, so Ill update the journal with the result. My legs right now are strained as fuck since I started cardio, for one.

Second thing I ordered is DMSO

https://www.amazon.com/gp/product/B01BSYQ0XC/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1


Im way beyond the point of being able to get results off alot of products targeted towards normal people, so I have to look outside the norm for more extreme options.

The DMSO sounds interesting. Many claim it relieves pain and cramping almost immediately when applied. It claims to give transdermal absorption. Absorbing meds through the skin and directly into the bloodstream. NSAIDs fuck with my stomach, so I may be able to crush them and absorb them into the target joints.

Either that or I can apply it by itself and see. Im interested to see what these products might yeild.

TB 500 I believe it was called, is another product that was reccomended to me by a hardcore lifter in my journal as well. Injectable product. Never fucked with it but always kept it in mind.

Will definately update with my results once Ive had some time to test em. Any feedback is appreciated as well

KILL THAT SHIT !!
 
WalkingBeast said:
Just ordered two products for my joints, inflammation, etc


https://www.amazon.com/gp/product/B001CCZQ9A/ref=oh_aui_detailpage_o01_s00?ie=UTF8&psc=1

Came across some information that alot of powerlifters are using this to lift heavy weight through injuries. Also claims to reduce inflammation. I am sceptical about any medical benefit, but I fuck around with tiger balm and various other creams while at rest. Never really used them while training. Skeletal Balm I used a while ago but was hard to say how effective it was. It was mild if anything.

These horse creams apparently burn like hell and may have some other benefits. I have plenty of pain to test it on, so Ill update the journal with the result. My legs right now are strained as fuck since I started cardio, for one.

Second thing I ordered is DMSO

https://www.amazon.com/gp/product/B01BSYQ0XC/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=1


Im way beyond the point of being able to get results off alot of products targeted towards normal people, so I have to look outside the norm for more extreme options.

The DMSO sounds interesting. Many claim it relieves pain and cramping almost immediately when applied. It claims to give transdermal absorption. Absorbing meds through the skin and directly into the bloodstream. NSAIDs fuck with my stomach, so I may be able to crush them and absorb them into the target joints.

Either that or I can apply it by itself and see. Im interested to see what these products might yeild.

TB 500 I believe it was called, is another product that was reccomended to me by a hardcore lifter in my journal as well. Injectable product. Never fucked with it but always kept it in mind.

Will definately update with my results once Ive had some time to test em. Any feedback is appreciated as well

KILL THAT SHIT !!
Click to expand...

How old are you bro
 
tony nico said:
How old are you bro
Click to expand...



35 . I started training when I was 14. I was nonstop for the first 9 years, where I had only missed a week of training. Then I took myself out for 2 years in late 2004 with some spinal ruptures, the first two discs. I came back in 2007. Since then Ive been incorporating breaks. Ill take a few months off sometimes. I took a 6 month and 10 month break also since Ive been back. It comes back relatively fast due to muscle memory. With that experience and knowledge I became more adaptive and learned that I didnt need to be a slave to the shit. The training was always excessive as more of an exorcism then for the result of getting bigger or stronger. Many training sessions used to be 6-8 hours. Chest and back sessions specifically. All sets to failure, except maybe a few warm ups. Very high volume, high intensity is my foundation. Long rests between many sets on the longer training days. Alot of one rep maxing at the time as well as a shitload of rep work with heavy weights. Maintaining a pump wasnt really my mindset most of the time. I wanted to assault each set with the intent to break records. On every movement. So I waited until my body and mind was ready. I had alot of muscle endurance, but once I exhausted that Id rest less and just bang out the extra work.


Since 2007 and up I ruptured atleast 4 more discs. None of those ruptures took me out. I was used to being extremely stiff. I had assumed I was done back in 2004. It was bleak. Docs told me Id never lift again and I felt a pinch between my should blades whenever I contracted them. They were thoracic ruptures. Much more rare. Hard to find information on as well, in regards to lifting. That pinch did subside after starting rehabbing the area with bands. Then I eased back into weight lifting. I did alot of weighted core work to keep the core stronger. I couldnt press fully vertical (military press) right away. So I blew up my shoulders and traps with the strange form you see me using on dumbbell laterals. I built those up to 100 lbs. I would start with the 100's and dropset down the rack 10 lbs at a time. Though I used a little bit more side flare back then to hit the side delts more. The version I do now is mainly to hit my traps. Point being, I learned to adapt and build muscle through different angles. By feeling what worked for my body structure.

Ive also added carpal tunnel in both hands , bone spurs in elbows and hiatal hernia to the list. My stomach was always fucked up as is. Ive had permanent numbness in my hands since 2010. I ditched straps because I felt they were putting a fucked up pressure on the hand. I can grip as much weight as I can row and never lose grip anymore. I will load up 330 on the low cable row but compared to what I used to row, I go relatively light these days. Ive made up for that by doing long holds for back and dropsets. Long holds can massively reduce the reps and weight that I can use. Though I built up a strength with holds now and can lift alot that way.

When I deadlifted I lifted 730 lbs with the bar behind my legs, off the lowest setting in rack. A variation of deadlifting I called beast lift. For lockout I went even heavier. Strapping over 800 lbs to the wrists definately takes a toll over time, I believe. I started off around 105-115 lbs I estimate at the same height. Ive more than doubled my bodyweight, so its alot of mass on my frame. Im 5'8 barefoot last I measured.

Just a brief summary. The portion of this journal from 2003-2004 covers the deadlift period and benching period, before taking myself out.

KEEP KILLIN THAT SHIT !!
 
Last edited:
Shoulders and Chest Rehab (overhead presses and trap focused laterals)


Break return. Leaning phase.


Chest is still an issue. I could feel it cramping up with 450 and up on the overhead nautilus press. Not locking up but feelings of tenderness in the area. Not so much on the hammer strength iso lateral shoulder press which is even more delt focused. I could not put alot of weight on the chest press without the chest feeling wrong. Just feels very tender, like its hanging on from the tendons. Might not be the case but its very difficult to feel these things out. The most difficult part about adapting and training around and through injuries is making the call of when to train the area and what movements to do to train around it.

Right now I dont have an answer. I havent gotten it scanned by docs because they dont understand this lifestyle. Maybe I can get some information through an MRI that I can use , but I can see that the muscle is still intact. Everything still appears connected. Nothing ever turned purple. I had issues with my triceps at one point that was similiar. I thought they were torn. Turned out they were fine in the scans. It resolved itself over time. Not sure right now how Ill deal with it. I have no issue taking a long break. If 6 weeks off didnt heal it, I have doubts that time off is the answer.

I think Ill avoid cardio on lifting days mostly. Not really needed if Im gonna do it daily (thats still undecided). Im mainly going to rely on my diet to get leaner for now. Just to get rid of this gut so I can see if my acid situation improves. The extra stims I use on lifting days make me light headed as fuck. I add the doc jeckyll stim with the mr hyde on training days.

Im on creatine again too and my usual HRT so I should fill out on just protein and training the muscles. The main issue now is how much of a problem my chest is going to be. It can fuck with rowing and many other movements as well.


224 lbs after meal


Nautilus Overhead Press (seat set to line below 9. Mostly full reps or very close. Some rest pause used but didnt push rest pause reps to the limit. Chest was locking up)


no rest til line

90x50
270x30
360x10
450x4 (chest beginning to lock up )
-------------------

450x15 (testing my chest issue. Still very tender)

No rest til line

500x8
450x5
360x10
270x10
180x20
--------------------

Iso Lateral Hammer Strength Shoulder Press (plate loaded again)(Seat set at line below 10)(Mostly full reps on these)


180x20
270x20
320x10

no rest til line

360x6
270x5
180x10
--------------

Dumbbell laterals (trap focused version)

no rest til line

45x30
65x5
----------

no rest til line

65x15
45x10-15
35x10
----------------

no rest til line

75x10
65x10
45x10
------------

no rest til line

80x10
75x5
65x5
35x10
--------------

Nautilus Horizontal Chest Press (plate loaded) (Seat all the way up. Back support maybe one notch from being all the way back)

Chest Rehab (Chest still fucked up)


90x50
180x20 (chest extremely tight. Didnt push it)
180x20 (inner grip, palms facing. Regular barbell style grip unless noted)
180x15

no rest til line

90x25
90x25 (inner grip again)
---------

it was like not training chest at all. Will have to figure out what to do with chest.

KILL THAT SHIT
 
WalkingBeast said:
35 . I started training when I was 14. I was nonstop for the first 9 years, where I had only missed a week of training. Then I took myself out for 2 years in late 2004 with some spinal ruptures, the first two discs. I came back in 2007. Since then Ive been incorporating breaks. Ill take a few months off sometimes. I took a 6 month and 10 month break also since Ive been back. It comes back relatively fast due to muscle memory. With that experience and knowledge I became more adaptive and learned that I didnt need to be a slave to the shit. The training was always excessive as more of an exorcism then for the result of getting bigger or stronger. Many training sessions used to be 6-8 hours. Chest and back sessions specifically. All sets to failure, except maybe a few warm ups. Very high volume, high intensity is my foundation. Long rests between many sets on the longer training days. Alot of one rep maxing at the time as well as a shitload of rep work with heavy weights. Maintaining a pump wasnt really my mindset most of the time. I wanted to assault each set with the intent to break records. On every movement. So I waited until my body and mind was ready. I had alot of muscle endurance, but once I exhausted that Id rest less and just bang out the extra work.


Since 2007 and up I ruptured atleast 4 more discs. None of those ruptures took me out. I was used to being extremely stiff. I had assumed I was done back in 2004. It was bleak. Docs told me Id never lift again and I felt a pinch between my should blades whenever I contracted them. They were thoracic ruptures. Much more rare. Hard to find information on as well, in regards to lifting. That pinch did subside after starting rehabbing the area with bands. Then I eased back into weight lifting. I did alot of weighted core work to keep the core stronger. I couldnt press fully vertical (military press) right away. So I blew up my shoulders and traps with the strange form you see me using on dumbbell laterals. I built those up to 100 lbs. I would start with the 100's and dropset down the rack 10 lbs at a time. Though I used a little bit more side flare back then to hit the side delts more. The version I do now is mainly to hit my traps. Point being, I learned to adapt and build muscle through different angles. By feeling what worked for my body structure.

Ive also added carpal tunnel in both hands , bone spurs in elbows and hiatal hernia to the list. My stomach was always fucked up as is. Ive had permanent numbness in my hands since 2010. I ditched straps because I felt they were putting a fucked up pressure on the hand. I can grip as much weight as I can row and never lose grip anymore. I will load up 330 on the low cable row but compared to what I used to row, I go relatively light these days. Ive made up for that by doing long holds for back and dropsets. Long holds can massively reduce the reps and weight that I can use. Though I built up a strength with holds now and can lift alot that way.

When I deadlifted I lifted 730 lbs with the bar behind my legs, off the lowest setting in rack. A variation of deadlifting I called beast lift. For lockout I went even heavier. Strapping over 800 lbs to the wrists definately takes a toll over time, I believe. I started off around 105-115 lbs I estimate at the same height. Ive more than doubled my bodyweight, so its alot of mass on my frame. Im 5'8 barefoot last I measured.

Just a brief summary. The portion of this journal from 2003-2004 covers the deadlift period and benching period, before taking myself out.

KEEP KILLIN THAT SHIT !!
Click to expand...

Lol that is insane man
 
SIZE COMING BACK STEADILY. ABOUT 8 DAYS BACK FROM 5 1/2 WEEK BREAK.


COLD FLEXED CHEST UP TO 54 1/2, LARGEST FLEXED COLD ARM 18 3/4 , LEGS STILL THE SAME, UNTRAINED FOR A WHILE, 27 INCHES. PEAK MEASUREMENTS ARE 56 CHEST, 19 1/2 ARM, 29 LEG. THIS IS A LEANING PHASE. SO ITS GOOD THAT I AM FILLING OUT DESPITE LOWER CALORIES. MOSTLY A PROTEIN DIET RIGHT NOW.

BODYWEIGHT IS IRRELEVANT BECAUSE I WILL CONTINUE TO FILL OUT WITH MY OLD MUSCLE MEMORY, AS I SHOULD GET LEANER AS I FILL OUT. Ill ALSO BE ADDING WATER WEIGHT THE FIRST FEW WEEKS OR SO. BEING BACK ON HRT AND CREATINE. SO THAT WILL COUNTERBALANCE THE SCALE. WHAT WILL BE MORE INTERESTING IS TO SEE IF I CAN GAIN NEW MUSCLE AFTER I REGAIN MY MUSCLE MEMORY SIZE. GETTING LEAN WILL PROBABLY TAKE A WHILE. I HAVE NOT SEEN ANY REAL CHANGE IN MY WAIST. ITS ABOUT THE SAME. A LITTLE LESS I THINK.

ILL TRY TO RETAIN MY MUSCLE AND GAIN SOME ON PROTEIN ALONE, BUT MAIN GOAL IS TO GET LEANER FOR NOW. GOTTA GET RID OF THIS FUCKIN GUT TO SEE IF MY ACID WILL IMPROVE. ITS BEEN A NIGHTMARE. NAVEL MEASUREMENT IS AROUND 42 INCHES AND WAISTLINE 38 1/2.

KILL THAT SHIT
 
30 minutes cardio


Cardio endurance has improved since starting back training about a week ago. Muscle size has been coming back up already in the first week.


224 lbs before meals



KILL THAT SHIT
 
Arms


Break return. Leaning out phase.


Second week back from 5 1/2 week break. Chest had a sudden jolt, cramp type sensation just with regular movement prior to the session. Sharp pain for a few seconds only. Left side. The side that I popped a few months ago. The right side I had 2 pops in as well. Some mild pain in armpit area too, where the chest muscle inserts. I didnt go heavy on triceps because of that. Only up to the 210 lb stack. Triceps are still fuckin weak though too. But its only second week back. Triceps fatigue and cramp easily. Similiar feeing to my chest. I thought I tore both triceps a while back but MRI scans showed everything connected. Still theyve always been crampy and fatigued quicker since. I still got my strength up to 300x30 on pressdowns. So the strength does come back with triceps. Still the chest area is very tender , especially after training it very light the other day. Though the nautilus overhead shoulder press causes my chest to jolt and spasm during the sets, so I may swith to a more delt isolated movement. The iso lateral hammer strength press, and just stick with that for shoulder presses.

The chest issue has the potential to derail all my training right now. I have no issue taking many months off, if need be. Ive done it enough times. The muscle fills back out quick again. I will try to avoid a full tear if possible. Cardio is not really needed on training days. With arms I moved very quick between sets as well.

Ive been in the gym 7 days a week for now. Cardio 4x a week and weight lifting 3x. I have some Lipo 6 fat burner pills left from a while back. Ill take 2-4 of those a day ontop of my usual caffiene intake to speed metabolism further (200-400 extra mgs of caffiene ontop of the preworkout stims). Diet has been mostly vegetables (spinach) and protein. I also drink chocolate milk, 30-60 oz. Fairlife version with 1/2 the sugar and 50 percent more protein. Im still filling out my muscle memory, but I should slowly lean out as well. I estimate I will get back up to atleast 235 lbs with the water weight from creatine the HRT and also just filling out my deflated muscle from the break. Then at that point the scale may go down. I dont care about the scale weight, just measurements. Getting rid of this gut to see if it fixes the acid issues.

226 lbs after meal


Strict Straight Bar Pressdowns

(KILOGRAMS unless noted otherwise)

no rest til line

35x100
65x40
95x5 (210 lb stack)
----------

no rest

95x15
72x15
65x15
50x15
-----

No rest

95x10
80x10
65x15
57x15
-----------

V bar pressdowns

KILOGRAMS

no rest

95x13
80x10
72x10
57x10
--------

(triceps locking up alot and fatiguing fast, cramping, but this diminishes after several weeks back)

No rest til line again

95x12
80x10
65x10
57x10
--------------

(Rest was also low between the no rest sets, and during curling. Main purpose was to keep my heart rate up and send the signal back out to the muscles to fill back out)


Strict Alternating Dumbbell Curls (No twisting. Palms face forward. Mostly slow, with some holds)

No rest til line

35x20
50x2
35x5

(Mix of both arms curling simultaneously and one arm at a time on all of these)

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

No rest til line

55x5
45x3
35x5
-------------- (Biceps crampy and fatiguing early like all my other muscles lately. This also diminishes with time back)


No rest again

50x5
35x10
-----------

no rest

35x12
45x4
-------------

Alternating DB curls with reverse curl negative

no rest til line

45x10
35x5
----------------

Same again

60x3
50x3
35x10
-------------

Same

50x6
45x5
------

Low volume and very light but all that is needed for now

KILL THAT SHIT
 
35 minutes cardio


Still up from previous training session. Got it over with. 35 minutes was easy today. Where as I struggled to hit 20 minutes my first session. Different gyms and different elipticals/steppers too. Switch between 3 gyms. Its all experimental at this point as I never really tried leaning out before. Ill grind it out until its done though this time around. Only because I want to get rid of this acid if possible.

Will most likely stick with 7 days a week training. Atleast 3 of those weight lifting days where cardio is optional, the other days will just be cardio and/or anything extra I feel like adding in, if anything. The lipo 6 fatburner pills are definately speeding up metabolism, making me warmer, sweating alot more. So Ill finish those off. 2-4 caps daily. Extra 200-400 mgs of caffiene and whatever else is in that shit. Its easy so far just mundane. Hate to eat so restricting calories is nothing for me.

There will be alot of tweaking and it will probably take me a good amount of months to get to a good point, for me, but Ill figure it out as I do it.


Estimated 228 lbs being up from previous night, milk, water (this scale is usually 3 lbs off , but these scales are not maintained. Heavier than I was prior on my digital scale)


KILL THAT SHIT
 
FILLING OUT QUICK. THIS IS MY SECOND WEEK BACK FROM THE 5 1/2 WEEK BREAK. ARMS ARE BACK UP TO 19 INCHES FLEXED COLD, CHEST 56 FLEXED COLD, 27 1/2 INCHES AROUND LEG.

PEAK MEASUREMENTS ARE 19 1/2 ARMS, 56 CHEST, 29 LEGS. THIS IS A LEANING PHASE THOUGH. SO IM STILL JUST FILLING OUT MY MUSCLE MEMORY.

LEGS MAY HAVE GAINED 1/2 AN INCH FROM THE WATER WEIGHT OF CREATINE AND HRT OR MAYBE GETTING SOME STIMULATION FROM THE CARDIO DAILY. CALVES HAVE BEEN SORE AS HELL DAILY. SO THEY MAY GET SOME GROWTH STIMULATION FROM CARDIO.

STILL FIGURING OUT THIS LEANING OUT SHIT, BUT HERES AN EXAMPLE OF WHAT A DAY MIGHT LOOK LIKE FOR ME (THIS WAS YESTERDAY)

(pumpkin seeds)(48)(5 string cheeses)(83)(30 oz choc milk)(128) 3 turkey patties with avocado and peppers topping for first meal, (179)(can of spinach)(189) 12 oz shrimp for second meal,


267 grams of protein


THE GYM CLOSES IN 2 HOURS SO I MAY TAKE TODAY OFF. IM GROWING ANYWAY AND MY CALORIES ARE ALOT LESS SO I SHOULD CONTINUE TO LEAN AS MY MUSCLE FILLS OUT. CARDIO I CONSIDER OPTIONAL , SINCE DIET IS GOING TO BE THE MAIN THING THAT LEANS ME OUT. I PLAN TO KEEP UP WITH IT THOUGH.

TODAY WAS GOING TO BE A BACK SESSION BUT ILL MOVE IT TIL TOMMORROW I THINK SO I HAVE MORE TIME TO TRAIN.

I WONT BE BUSTING MY ASS WITH THE ROUTINE, BUT ILL GET THIS LEANING OUT SHIT DONE. ILL KEEP WITH IT UNTIL I GET THE DESIRED RESULT. THEN I CAN FOCUS MORE ON NEW MUSCLE GROWTH.

KILL THAT SHIT
 
Delts (trap focused laterals) , Rear delts , 10 mins cardio


Leaning out phase. Light , low volume

Time constraints.

50 minute session

Got into the gym late so time was limited. The extra stimulants combined with the constant pace of the lifting portion made 10 minutes of cardio much harder than the 35 minutes I did the other day. Heart rate was already wild before starting cardio. So it was efficient enough.

I was going to hit back and delts today, but Ill move back to tommorrow. Not enough time. Arms are back to 19 inches cold, chest 55 , legs 27 1/2. So the size is coming back up despite the low calories and little to no starchy carbs.

The only carbs Im getting right now are from some powerade or chocolate milk. Sugar carbs. No starchy carbs. Some extra calories from spinach too. Mostly a protein diet right now. Switched to diet soda at the beginning of this phase. No side effects from the chemicals in it this time.


225 lbs estimate (usually 3 lbs lighter on this scale) after protein bar


Weight lifting portion was completed in 40 minutes

Dumbbell Laterals (trap focused version)

40x50
55x5
---------

again

55x16
40x10
------------

Again

55x20
40x20
-------------

again

55x20
40x14
--------------

again

55x15
40x10
-------------

again

55x20
50x10
------------


Reverse Machine Flies (holds mixed in)


130x20
180x10
220x10
220x15
220x10

10 mins cardio

KILL THAT SHIT
 
The chocolate milk I mentioned is fairlife brand. 50 percent less sugar, 50 percent more protein, 2 percent fat. So not as calorie heavy as whole chocolate milk. Also lactose free. No digestive issues.

Two issues with that brand though. More protein means it rots faster. Or atleast turns to chunks. I just picked this up

https://www.amazon.com/Mighty-Mug-G...1468717040&sr=8-2&keywords=mighty+mug+thermos


Keeps my milk cold ALL day. Thats one benefit. The other benefit is that its spill proof. Since my hands have constant numbness my spatial awareness is fucked up. Thus I easily spill shit. Its happened enough times where I spilled 30 oz of milk to be a fucking nuissance. So its worth the 30 bucks to avoid that issue.

Ive posted this many times before, but milk is the most anabolic food ive used. I drink it throughout the entire day. It keeps slow digesting casien protein drip feeding slowly into the muscle all day, as the muscles need it. In my case it also does not effect how much solid food I can get down. So I always highly reccomend that shit for adding muscle. There is a skim version too for less calories. Depends on your goals. Im getting leaner so far on the chocolate version but Ill see how that works out long term. Im eating mainly only protein foods and veggies. So my calories are still pretty low.

The cap comes off as well. The cap is good because it holds in the cold air and prevents some spash when drinking fast. 18 oz is a good amount and since it stays cold you do not need to clean the inside often.

Would highly reccomend, especially if you spill shit. If not a regular thermos is probably good. I wont have to dump as much milk down the drain since it stays as cold as it was when I poured it in, for many hours. 14 hours according to label. I havent left it out that long yet though.

I reccomend this over the regular cup version which is way more expensive for some reason. The cup wont keep shit cold or hot.

I also got in DMSO and horse ligament cream. The ones I linked earlier. Havent tried either yet. Have to read up on the DMSO as its used to absorb meds through your skin. I got this to avoid digestive isssues with NSAIDs. Havent researched the best way to use yet.

Horse ligament cream I havent tried yet but supposed to burn like hell. I got it for possible use during training on painful areas. Its supposed to increase blood flow in the muscle too, so it may have other benefits. Will try it sometime. Those are also obtainable on amazon


KILL THAT SHIT
 
a real motivation for me..thanks for sharing
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Back


Time constaints again.

55 minute session. Leaning out phase. Light, low volume

Since I often wake up late evening with no sleep schedule, weekends sometimes end of being limited. Gyms close at 8pm on weekends.

Still leaning out so it wasnt really an issue. Second week back training from 5 1/2 week break. End of second week. Most of my size is back but still sending signals for the muscles to adapt to weight lifting again.

Had no time to eat anything substantial. Protein bar with stimulants was it.

Eating was down last night as well. Mostly milk. So I was lighter today.


223 lb estimate after protein bar (3 lb difference on this scale usually)


Iso Low Row Hammer Strength (regular reps mixed with holds on most sets)

no rest til line

90x50
180x20
270x10
----------

no rest til line (alternating sides this time)

360x10 (on one side, then matched on the other side. Dont like this for each listing)

360x5 (matched again)
270x10
270x5
180x20 (both arms this time)

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

Heart rate is fast today due to stims and empty stomach, low carbs, but that works for burining calories

Iso High Row Hammer Strength (plate loaded again)

270x10 (holds)

No rest til line

all holds

270x12
180x15
-------------

Cybex Row (pin loaded. Couldnt find close grip handle for low cable rows)

150x10 (holds. Already winded by this point)
150x15 (same)
150x12-15 (same)


Low Cable Row With Long Straight Bar (overhand grip. Only one I could find)


Holds

130x15
170x15

Dual Dumbbell Rows (incline bench as chest support)

65x20 (dumbbell in each hand, holds)


55 minutes, gym closed

KILL THAT SHIT
 
Horse linament product was weak as FUCK. Niether me nor my fuckin horse were satisfied. So I strangulated that shit and made hot dogs

KILL THAT SHIT
 
About to attempt more chest rehab and shoulder work. I will probably have an answer within the next few weeks , brought on either by tearing, popping or improvement in the area. Chest has been extremely tight and have already popped it 3 times in the last year or so. No visible redness but very bad lock ups followed by tenderness for some days.

Im going to try warming up the shit out of my chest and then hitting the bench press like machine with light weight and just pump the shit. Last time I did that the area felt worse.

So I am very undecided now of what I will do about it. I can take a long break, or I can continue to try and rehab it. Took 6 weeks off already with no improvement. It will be a difficult call but something should happen soon to clarify.

KILL THAT SHIT
 
Chest Rehab, Delts, Rear Delts, 15 minutes cardio


Leaning out phase. Break return.


I went extremely light for chest today, to try and rehab the shit. I didnt have any real pain. Some dull aching. Not as bad as last time. I warmed the fuck out of the area and did mostly super light dropsets.

This may work to restrengthen the muscle and tendons, from whatever damage was done. I will probably stick with this style of training for chest for a while, even if it feels better. Tearing or popping that shit again will most likely mean a long break next time. Since thatll be the last thing to try, if I cant rehab it with light training.

For shoulder pressing I used the iso lateral hammer strength purely. This machine is the hardest press of the two, but also is all front delt basically. On the nautilus overhead my chest muscles were having spasms and shocks due to not being warmed up and still being damaged.

Ill start with chest work as well since my shoulder presses will be much heavier once my strength is back, and it will be better to have that area warmed up.

The rest was various dumbbell raises. I did front raises to cut back on the amount of pressing today. They give some pain in the joints but it was managable.



225 lbs (up from previous night)


Flat Barbell Bench Press (just to warm up my chest and stretch it)

45x100 + with bar stretches (didnt count them all)
45x100 + (same)

Flat Dumbbell Presses (super light to get some blood in chest and try to rehab the area)

No rest til line

40x50
60x20
--------

Same

60x25
40x20
-------------

same

60x30
40x20
-----

Iso Lateral Shoulder Press Hammer Strength (plate loaded)

no rest til line

90x40
180x20
270x5
-----------

270x20
360x7

No rest til line

360x8
270x15
180x30
---------------

Nautilus Horizontal Chest Press (plate loaded)

no rest til line

90x40 (barbell grip)
90x30 (palms facing grip)
90x10 (barbell grip)
90x10 (palms facing)
----------

Same alternating method again , No rest til line

140x25 (barbell grip)
140x10 (etc)
140x5
140x5
-------------

Dumbbell Front raises (Rotated between palms facing eachother, to palms facing floor. Also rotated between one arm at a time and both simultaneous)


Mostly holds and long holds at the top

30x20
40x10
30x10

Dumbbell LAterals (trap focused version)

40x30

No rest til line

60x20
40x20
----------

Again

70x15
40x15
-------------

Nautilus Overhead Press (plate loaded)

90x50 (not even close to failure, just pumping shit today)


Reverse Machine Fly

130x25 (long holds)
220x10 (regular)
190x11 (long holds)
190x10 (long holds)


15 minutes cardio

Drowning in acid by the end. Thats why some of the weight lifting was cut short.


KILL THAT SHIT
 
30 minutes cardio


226 lbs estimated weight, 3 lbs lighter on this scale usually


Just switched from chocolate fairlife milk to 2 percent fat skim. The fairlife chocolate milk was low fat but this version has 1/2 the sugar. Thats the main carb I still have been getting from the milk. I dont need the extra calories now to get leaner.

Losing muscle doesnt matter either since I have a decent amount of muscle memory from 21 years lifting. Mainly just want to get rid of the gut for now. Once my muscle fills back out from the break Ill see if I can add new muscle while leaning, but that wont be the focus for now.

Bodyweight should still be moving up as I lean out for now. Added water weight from creatine, HRT and also taking in alot more liquids, plus regaining my lost muscle from the 5 1/2 week break. At about 6 weeks back I should have most of my muscle back, by 8 possibly all. Ill see with these restricted calories. It may take longer under those conditions. This is my third week back.

KILL THAT SHIT
 
finewayne said:
a real motivation for me..thanks for sharing
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Click to expand...


Appreciate that shit brother


Glad you get something from it. Things will be amped up again once I start aiming for muscle gain again. Right now the routine is pretty mundane. More repetition and diet modification for now.

KEEP KILLIN THAT SHIT !!
 
Back and Delts (trap focused laterals), Rear Delts


Leaning out phase. Break return. Light, Low volume


This is my first day going off caffiene. I will be dropping all stimulants for the next 2 weeks atleast.

Right now Im in the process of eliminating all possible causes of this acid issue. If I can alleviate the issue then I can start adding things back in.

Diet will have to be very bland for now. Its mostly protein right now anyway so it doesnt matter. I use carbonated drinks , diet soda currently, to wash down my meals.

I may have to eliminate those too. Causes alot of gut pressure, possibly pushing acid back up.

Energy levels are shit even with caffiene, plus the tramadol I take is a tranquiliser. Still I can get shit done without, I just prefer not to do that. I noticed more pain and stiffness during training. Neck felt somewhat stiff after. May be that the caffiene has some painkilling effects.

Im getting another endoscopy in early august. So that may give me more information to work with , with this acid. Its been constant lately.

Switched to skim milk also, as mentioned. This should be better for this leaning phase.


227 lbs estimated, up from previous night. (this scale has me 3 lbs lighter usually)


Angled Low Cable Row With Palms Facing Narrow Handle (the seat portion of bench is slanted on a decline)

130x20 (long holds)

No rest til line

210x10 (holds and long holds)
170x10 (same)
--------------

No rest til line

170x15 (long holds)
210x5 (regular)
--------------

Lat Pulldowns With Narrow Palms Facing handle

210x10 (long holds)

No rest til line

250x6 (regular)
190x6 (maybe holds on this set)
------------------

No rest til line

190x10 (holds)
160x7 (same)
----------------

Iso Low Row Hammer Strength

no rest til line

180x40
270x30
---------

No rest til line

360x10
270x10
180x20
---------------

Iso High Row Hammer Strength (all hammer strength are plate loaded)

no rest til line

180x20
270x10
----------

No rest til line

360x5
270x5
180x15
---------------

Dumbbell Laterals (trap focused version)

no rest til line

45x30
50x10
-------

No rest again

50x25
45x10
---------------

Again

50x20
45x10
--------------

Reverse Machine Flies

130x15 (long holds)
195x10 (regular reps mostly)
165x15 (long holds)
165x15 (same)
165x15 (same)

KILL THAT SHIT
 
Arms

Leaning phase. Break return

Light, Low-Mid volume


Another session with no stimulants. Probably wont touch caffiene for atleast 12 more days. After that I may go back on. Experimenting with this acid for now.

The caffiene really only gets me out of the house and into the gym. I can take 300 mgs and barely feel anything. If I take more I just get dizzy. If anything it makes me more winded during training. I had the benefit today of not getting winded as easily, and went deeper into that burning pain zone then I have been the last few weeks on the stims.

Though it can be a bitch for me to get out of the house without stims. Once I get in the gym my adrenaline takes over.


I tried to load the tricep stack to 300 lbs but the pins and machines are so fucked up that the friction was very bad. 255 still had friction but I managed 20 reps despite. Ive done 300x30 but its very rare that the cable is not grinding when I add plates these days. I didnt really need it. Im just going for contraction and pump, fast pace to burn more calories for now.

I am in no rush to lean out, but I wont stop until Ive accomplished that goal. It may take under 6 months or over a year. I really have no idea because I dont do this shit. Ive basically sought mass and power the last 21 years and thats it. Which made sense for most of the time Ive been training. I had an extremely fast metabolism and any weight I managed to gain was mostly muscle and it took very long to move the scale up. Even though I spent all my time outside of the gym force feeding.

At this stage I dont really care if I get 10 or 20 percent bigger than I am now. I care but not like I used to. Unless Im going to have a 70 inch chest, Ive probably gained the bulk of my mass at this stage. I dont limit myself but Ive been balancing shit more now. Ive been making steady gains each year, except for arms. Legs maybe too. I havent really pushed leg size in a while. Back/chest measurement has grown yearly since ive been back in 2007 or so. A few years of muscle memory gains and then new muscle.

So I will take my time leaning out for now. I will try to actually gain muscle slowly as I lean, but the growth may stop once I get back to my peak size again. Im still in the process of regaining from the break. So I cant say yet if I can keep it going with the low calories.

Ive been using diet soda to wash down meals and now skim milk for a constant protein source. I was using chocolate milk but it was 2% fat and 50 percent less surgar. Fairlife brand. The skim has half the sugar and less fat too I think.

Still I find it hard sometimes to stay under 3000 calories even though my diet is mostly protein and no starchy carbs. So Ill have to keep an eye on that and try not to let it get to high. Visually I feel like Im getting leaner but not much measurement changes yet in gut. Less bloated though for sure. Especially since Im not force feeding.

I have no idea of how many calories I burn daily, because I always just kept eating and didnt worry about that shit. With leaning its more useful it seems.It will be alot of experimentation but things should continue to progress slowly.

Im mostly looking to get leaner through modding my diet. Cardio may be down until I start back on caffiene again. Ill see what I feel like doing. Its only a short period that Im not taking stims, so Im not concerned. This is a long term endeavor.


227 lbs , estimate, after 54 oz milk earlier and a protein bar. (this scale has me 3 lbs lighter usually)


Strict Curved Bar Pressdowns

KILOGRAMS unless noted

no rest til line

35x100
65x50
95x10 (210 lb stack)
30x30 Strict Alternating Dumbbell Curls (no twisting)
------------

No rest til line

255 lbs x 20 (pinned 45 lb plate to stack, tried 300 but too much friction on cable today. the 255 also had friction but banged it out)

95 kilos again x20
72x10-20
65x10-20
57x20
30x30 Strict Alternating Dumbbell Curls again
------------

No rest til line

95x30
80x20
72x10-20
65x20
57x10
50x15
30x20 Strict Alt DB Curls
---------------

V Bar Pressdowns

KILOGRAMS still for pressdowns

no rest til line

65x30
80x10
95x5
30x30 Strict AlT DB CURL
-------------------

No rest til line

95x15
80x15
65x15
50x15
30x20 Strict alt db curl
------------------

Incline Dumbbell Curl

45x10 (mixed one arm at a time and both simultaneously)

Strict Alt DB CURLS

no rest til line

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

Alot of slow reps with the curling and holds mixed in as well

ALternating Dumbbell Curls with reverse curl negative

no rest til line

50x6
45x4
35x10
------------

45x8
30x15

Extreme acid rising up in throat by this stage.

CABLE CURLS

I JUST ALTERNATED ARMS AND DID BOTH ARMS AT SAME TIME FOR MANY SETS WITH LITTLE TO NO REST. I DIDNT COUNT REPS OR SETS. OVERALL VERY LIGHT. JUST GETTING A GOOD FINISHING CONTRACTION AND PUMP.

PREACHER MACHINE CURLS (PIN LOADED)

ONE ARM AT A TIME ON THESE. ALTERNATING ARMS AS EACH ARM FAILS. ONLY REST BEING WHEN AN ARM IS CURLING. VERY LITTLE REST BETWEEN COMPLETED SUPER SETS. THIS ALSO WENT ON FOR A LITTLE WHILE. DIDNT COUNT


Dumbbell Hammer Curls

no rest til line

55x8
45x5
-----------
45x15

These were also mixed , one arm at a time and both at same time


Triceps were less crampy today. They start to adapt after a few weeks. Hopefully my chest will get rehabbed with the light work for a while, as well

KILL THAT SHIT
 
Chest rehab, Delts (presses and trap focused laterals), Rear Delts, 20 minutes cardio


Very light , low volume. Leaning phase. Break return.

Still NO stimulants. Testing acid issues.

Chest felt much better today. It seems that the area is re inforcing and strengthening with the light rehab. I will try to gradually and slowly add more reps, weight, intensity and volume over the course of many weeks for chest.

That way I should be able to build it back up and beyond without tearing it or popping it again. Ive done that with other areas like triceps. Triceps gave out on me several times as well. Ive also built my chest strength back up after the first 2 pops I had in the area. The third one seemed less severe , so I should be able to get the area back.

I will likely avoid 580 lb machine presses or even 450 lbs. I want to focus on reps and pump for a while with chest. It also fits into this leaning phase now where burning more calories is beneficial.

My chest is still way under strength and in the early rehab phase but I had much less pain this week and the area was a little stronger.

The nautilus overhead press involves chest more than the hammer strength shoulder press, however I still did it today, but EXTREMELY light. I was also very warmed up by that point. So I did not feel the twitching in the chest today during that movement. The chest involvement is very minor but with 630 lbs of machine weight it can fuck up a compromised chest muscle. Ill probably save heavy shoulder pressing for the iso lateral hammer strength press for now.

I was basically doing no starchy carbs for the last 2 weeks. Just some sugar carbs from milk. However the last two days I had a calzone for one of my meals. Microwave version. About 700 calories. Im just experimenting now. The idea was that if my calories are still low for the day it shouldnt be a problem. My session today was fast paced, so Im sure I burned alot of calories as well.

My acid was way better today during training. It may be a fluke or it could be because Ive been off caffiene. I usually cannot get my amino acid drink finished during training lately. Way too much acid. I had no problems with that today. Acid was really not an issue today during training.

As mentioned, I still have 3 more things I can try cutting out of my diet. Carbonated diet soda used to wash down my meals, gatorade and milk. Carbonated soda definately causes more pressure and bloat in the gut, which is already big and probably pushes up more acid. Gatorade seems highly acidic. And milk I read also is considered a problem for GERD. So I will try narrowing down everything little by little. I will also lose this gut which should take off pressure. Especially if I lose 8 inches and get my gut down to 34 or 33. Not sure how far im going to take it yet. I will stay with it until it gets done this time though. Not only for health but to give me a clean slate to build new muscle on. I also like to see the muscle I build.

I kept the shoulder portion light today too just to give the chest a further break and move at a faster pace today. I also have some weeks before I will regain all of my previous strength from the 5 1/2 break, as well as size.


225 lbs after meal and milk

Chest Rehab

Nautilus Horizontal Chest Press (plate loaded) (Barbell style grip unless noted otherwise)

No rest til line

90x100
180x20
180x10 inside grip
180x5-10
------

no rest til line

230x25
230x5 inside grip, palms facing
-------------

No rest til line

230x25
230x5 inside grip
180x20
180x5-10 inside grip
140x20
140x5-10 inside grip
90x??
90x?? inside grip
---------


Dumbbell Flat Bench Press

No rest til line

50x50
65x15
--------

No rest til line

65x35
50x15
40x15
---------------

No rest til line

65x35
50x15
40x15
--------------

no rest again

65x30
50x15
40x15
--------------

All flat bench type movements for chest for now. I fucked up my chest with almost purely incline work for a long time. So Im rehabbing with flat to give it a break and rebuild that area.

Iso Lateral Shoulder Press Hammer Strength (plate loaded)

No rest til line

90x25
180x15
270x5
---------

No rest til line

270x13
180x20
--------

Nautilus Overhead Press (plate loaded)

270x30 (some rest pause used on many sets today as usual)

No rest til line

320x13
270x10
230x10
180x10
140x20
90x30
-----------------

Dumbbell Laterals (trap focused version)

no rest til line

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

No rest again

55x20
50x20
-----------

again

55x25
50x10
---------------

Dumbbell Front Shoulder Raises with Long Holds unless noted

30x10 (long holds at top)
30x10 (regular holds)
30x10 (regular holds)

Fuck with left shoulder


Reverse Machine Flies

130x15 (long holds)
195x10 (long holds)
235x10 (long holds)

No rest til line

265x10 (regular reps)
190x6 (long holds)
165x8-10 (long holds)
--------------------

20 minutes cardio


Upper back extremely tight, even hours after the session.

KILL THAT SHIT
 
Waist is definately coming down


upon waking

41 inches around navel

38 1/4 around waistline


i was getting up to 43 inches recently , fully fed. Though was waking at atleast 42 around navel.

And usually 39 around waistline. Probably 40 after meals. To keep it simple ill measure upon waking.

So id say about an inch lost on waistline and about an inch on navel. Mid way through my third week i believe.

Could also be because im less distended and bloated from all the force feeding. I have been looking visually a little leaner though, i think.

Muscular measurements are still back on the rise. Since i took that 5 1/2 week break im still regaining my muscle memory.

Legs at 27 1/2 with no leg training (probably water weight, unless the cardio stimulated something) 29 is peak

largest arm 19 inches. 19 1/2 was peak

chest/back 55 inches. 56 is peak.

So the muscle is coming back as i lean slowly. I will continue to tweak everything to get this acid under control if possible and also get lean for now.

Kill that shit
 
Waist and navel measurements are still on the decline. Muscle mass will probably increase a little, due to not being back to full size yet, from the break.

I wont post every 1/4 inch of progress with the fat loss but I post this to note that I havent been keeping up with the cardio. Since Im off the stims I have been much less driven to go to the gym JUST for cardio. Though when I train, even when its lighter, I fucking train. Its only 3 times a week weight training right now but its a large workload. Even when Im holding back like now.

With things like arm growth Ill post a 1/4 or sometimes a 1/8 increase if its in the higher range. Its more significant there. Chest/back is an easy one to get different measurements on each time. Slightly different. Because its alot of mass to measure. So 1/4 inch is not significant enough to post here.

As expected keeping calories lower, drinking mostly milk at times, is working without cardio. Doesnt mean I wont do cardio but Ill be doing what works ultimately. I have no deadlines with any of my training. If it takes a year or longer thats fine. I should even be able to build some new muscle while leaning.


Here is a sample of my diet from yesterday



2 whole wheat buns with 4 sausages and veggies for first meal, (50)(trail mix)(51) Big100

metrx protein for second meal,(82)(18 oz milk)(109) Big 100 met rx protein bar for third
meal, (140)(18 oz whole milk)(167)(4 string cheese)(195)(18 oz skim milk)

(222 protein)


I dont do the same shit everyday with diet but thats a pretty typical day, except that most days dont really have starchy carbs. Instead of the sausages there might be 12 oz of shrimp or 14 oz tilapia. I only had one real meal and I had a little starchy carbs from two whole wheat buns. Most days I do not even eat those carbs. I coasted on protein bars and milk which provides slow drip nutrition throughout the entire day.

I wont be busting my ass as Im looking to balance any pursuit I take on with training from now on. My goal is to develop a mastery of the process so that it doesnt consume my life. To me that means being able to instinctually feel when and what to eat and what my body is doing at each moment.

It seems with cardio it only burns a few hundred calories, maybe slightly speeds metabolism throughout the day, but I could just not eat the shit to begin with. So I am not sold on it, but I will probably get it in atleast a few times a week. If I feel that getting agressive will help again, Ill do it 7 days a week again.

All trial and error right now


KILL THAT SHIT
 
I should add, this routine is alot easier in many ways then my normal force feeding routines. I found that I will easily exceed 3000 calories if I feed my hunger, even on milk and low calorie protein sources. I hate to eat overall however. So now I get to skip meals. I just aim for a minimum protein of 200 grams and some days will be mid 200s or upper 200s. Right now thats working for me to regain my previous muscle and slowly get leaner. Once I embraced the process it became easy for me to move in that direction. I really need strong reasons to move in a direction. I had several this time around. The acid issue being the main and I would also like to see detail again and see what Im building.

I have been noticing now my arms looks denser and I can see the detail and shape again better. As far as the jagged edges in the bicep. Though become more obscured with a thin layer of fat. I am still very early in but I should start to appear larger as I get rid of the fat.

KILL THAT SHIT
 
Back and delts (trap focused laterals)


Break return. Leaning phase. Extremely light, low volume


No stimulants still. Had some carbs prior to the training but overall have not been eating any starchy carbs the last few weeks. Strength seems to be way down, which is probably a combo of no stims and no carbs most of the time.

No drive today, just wanted to get in and get the fuck out.


225 lbs estimate after meal, (3 lb difference on this scale)


Angled Low Cable Row Narrow grip palms facing

no rest til line

130x20 long holds
190x5 same
------
again

190x15 long holds
150x10 same
------------

again

190x10 long holds
150x5 same
--------

Lat pulldowns with narrow grip, palms facing


150x13 long holds

No rest til line

205x7 long holds for both sets
175x5
-------------

again


205x5 long holds
175x5 same
145x10 same
--------------

Iso Low Row Hammer Strength plate loaded

no rest til line

180x25
270x6 Mix of holds and regular reps on these sets
-----

no rest again

270x15 (holds)
180x15 (holds)
--------------


Dumbbell Lateals (trap focused version)

no rest til line

50x30
40x15
-----------

again

70x20
50x10

---

kill that shit
 
Ive been off the stims now for about 7 days. This was to try and reduce my acid issues which have gotten severe, from my perspective. Im sure docs will do the endoscopy and say there is no real problem again. I will continue to do what i can and eliminate various things until i figure this shit out, as well as leaning out.

When i have no drive to train i am just weak. That is just due to having no desire. Generally i train with a kill that shit mentality, even when im worn out. Its mostly mental for me though, and if i dont give a fuck and im in a bad fucking mood each rep is very difficult. I was mentally worn down and the no stims and low to no carbs didnt help today.

My drive right now is not really there, because i am not into this leaning out shit. So i will be grinding and forcing my way through to get results. I can only get into the shit when im growing and getting stronger. Thats why there is only so much time for me to do this shit the way i train. Im fortunate that my body survived the 21 years of abuse so far. Its borrowed time however.

Mentally id be good with taking a year off now, i am sure. Though i get anxious after a few months off, its easily doable if i decide to do it again.

The compromise for me now is that ill just train maybe 3 days a week of weight lifting, upper body only. Thats all i really need to get bigger or to even lean out it should be fine. Cardio i may do more often again when i get back on the stims. It seems its very optional as im getting leaner by just cutting back calories and aiming for 200 protein. Sometimes i get more , sometimes less. Im not being real rigid like i said.

If cutting calories doesnt work i can always add it back in. Ill see what i feel like doing. The days are over for me with being a slave to this shit.

As i was saying in the beginning, ive been off caffiene for about 7 days. Its about as i expected it to be. Some acid reduction during training for sure, but having no energy isnt worth the trade off. Unless of course im choking on acid the whole time and cant breathe or complete the session. Aslong as that occurs when im nearly done i just deal with it and end it shortly after it occurs.

Ive been off caffiene on some days in the past, and this was the same result. So i dont really see how being off 2 weeks is gonna do fucking shit, like the doc reccomended, but im just trying shit for now. When i take the caffiene i know its gonna make my acid worse always, but it came down to managing how extreme it was gonna be. Its always there anyway. Its just gotten way worse.

Measured my waist in the 40 inch range, around navel, yesterday or today. Had some food poisoning so that was helpful. Muscular measurements have not started going down yet and should still grow until they get back to where they were, before the break

kill that shit
 
Arms


Leaning out phase. Extremely light and low volume


Still no stims.

Just wanted to get this shit over with today. Ill hit shit hard whenever I finish with leaning out.


225 lbs, estimate, after some rice and protein bar



Curved Bar pressdowns

KILOGRAMS for all pressdowns

no rest til line

35x100
65x20
95x20 (210 lb stack)
40x20 Strict Alternating Dumbbell Curls (no twisting, some holds)
--------------

Again

95x30
80x15
65x15
57x15
40x15 Strict alt db curls
-------------

Again

90x30
80x15
65x15
57x15
40x20 strict alt db curls
----------------

V Bar pressdowns

KILOGRAMS for all pressdowns


no rest til line

65x30
95x5
40x12-13 Strict alt db curl
--------------------

Again

95x20-30
80x10
65x10-15
40x10 strict alt db curl
---------------

No rest til line

40x10 strict alt db curl
35x5 same
40x?? alternating db curl with reverse curl negative
35x?? same
---------------

Strict Alternating Db Curls (I believe)

no rest again

40x10
35x8
-----

Most of the curls slow and with holds as usual. Just wanted to get the fuck out for now. No drive until I start training for muscle and strength again.

KILL THAT SHIT
 
Chest rehab,Delts And Rear Delts


Very light and low volume. Leaning out phase. Break return.




My pc broke so Im posting this 2 days later. This was mondays session. I started with very light chest work. Just to rehab the area. My chest is definately getting stronger and feels like its becoming more durable now. I dont plan to make any large jumps in weight even as it feels better though. I want to strengthen it with high reps and light weight for a while.

Something still feels off about my chest but its improved alot. I can feel that if I push it too hard something will give. I allow a certain amount of tendon pain. A cramping type of sensation. I dont push it beyond a certain point though. By feeling it out the area has been re strengthening for now.


I took my usual pre workout stimulants this time. I did not take any caffiene or stims for 10 days prior. I was going to go 14 days without them, as the doc suggested, but I didnt notice much change after the 10 days and I wanted to get in a quality training session. I really struggled to train without stimulants. Im so accustomed to it now. I wont use caffiene again mostly likely, until my next training session. By then the time period will be up.

So far ive lost about 2 inches around my navel and about the same around my waistline. So Im down to 40 inch navel and 38 1/4 waistline at my lowest. Im thinking I want to get down to 34 inch waist, maybe even navel. I have some distention due to digestive issues and my abdominal muscle is pretty thick from all the heavy core work of the past, but I think that its doable.

My largest arm hit 19 1/8 inches cold flexed. Still not back to 19 1/2 but the difference is Im getting leaner and bigger at the same time now. This is just muscle memory filling back out from the break, but I havent been losing muscle yet. My bodyweight hasnt changed much yet from the break, and thats probably why. I am 18 lbs lighter now, but most of that loss was from my recent break of 5 1/2 weeks. I can probably be pretty lean at around 210-220. Though I do not know until I get there yet. I know that I was pretty lean at 202 with a 36 inch waist back in 2009. Ive added alot of muscle since though. Fat as well.

Chest is still in the 55 inch cold flexed range. Not back up to 56 yet. I think I can hit my peak measurements while also being much leaner this time.

I want to buy myself some time to build muscle again. If I only go down to 38 or 36 inches, the fat will probably creep back up again too quickly. I dont know yet if I can gain muscle slowly without adding too much fat. These are things lll have to experiment with.

Most of that fat was from overeating on my injury breaks however. Something I wont be doing anymore. I thought to maintain muscle I had to still over eat even when not training. That was not true at all. Its better to take the loss.

My metabolism may speed up when I get lean and it may not be much of an issue, but I will see.



225 lbs after protein bar and some milk


CHEST REHAB


Flat Bench Press

This is just to warm up the muscle and stretch

bar x 100 + with stretches to each side

Nautilus Horizontal Chest Press (plate loaded)

no rest til line

90x100 (barbell style grip)
90x50 (palms facing grip)
----------

No rest

180x40 bb grip
180x15 palms facing grip
--------------

no rest again

230x20 bb grip
230x10 palms facing
------------

No rest til line

230x35 bb grip
230x10 palms facing
180x20 bb grip
180x?? palms facing
140x20-30 bb grip
140x?? palms facing grip
90x20-30 bb grip
90x10-20 palms facing grip
------------------

Very difficult to remember every rep when sets go on that long without rest. Pain was my main focus. Increasing pain to the limit without tearing the chest tendons. I was dealing with that cramping sensation, the verge of a possible tear, as Im rehabbing the area. Ive popped something in my chest 3 times already in the last year or so.

Flat Bench Dumbbell Presses

no rest til line

45x50
70x16
----------

no rest again

80x20
55x15
--------

no rest again

90x16
55x20
-------------

Dumbbell laterals (trap focused version)

no rest til line

50x30
65x10
-----------

again

??x30
65x10
------------

No rest again

75x15
65x10
----------------

Seated Machine Lateral (pin loaded)

??X?? (very light warm up test weight)
110x??
???x15-20

No rest til line

155x10-20
125x10-20
110x20
----------------

Reverse Machine Flies

135x20 long holds
190x10 long holds
250x10 long holds

Long holds on these basically means holding the arms completely straight at the end of the movement. This can last a few seconds or less for each hold. I like to maintain alot more control these days, over ballistic speed and inertia. Too much speed is unpredictable and takes tension off the muscle.

I lost alot of strength initially with long holds but over time I was able to do holds with the 300 lb stack on lat pulldowns and it was no longer something I had to go much lighter with. It definately cuts down the reps I can do though.


Nautilus Overhead Press (plate loaded)

no rest til line

180x30
270x30
360x10
-----------------

No rest til line

450x13
360x9
270x10
180x20
----------


Didnt want to get caught up on going too heavy during the leaning phase. Faster paced shit with an emphasis on much lower calories. Around 2000 if possible.

Protein Ive been aiming for 200 minimum. Some days are a little lower or higher. For now its working well as Im steadily getting leaner and still filling out my muscle memory.

KILL THAT SHIT
 
Feels good to hit the stims again. About to go train back or arms. Undecided yet. I gave it the 14 days to see if acid improved. Very minimal improvements without stims. My espophagus was found to be irregular Z shape I believe. Probably related to the hernia. Nothing major was found as far as Im aware. The doc talked to me but I have no memory since I was out of it from the anestesia. Basically I wanted to see if I had barret's esophagus or something more serious. Since acid over time can cause major issues like that. Aside from that I intend to fix the acid myself by losing the gut and then tweaking the liquids I take in. Carbonated soda for meals, milk, caffiene, powerade, etc. If leaning out and changing my diet doesnt work than it is what it is.

Maybe Ill film a dropset or something like that. Nothing to extreme at this phase of training


KILL THAT SHIT !!
 
Back and Delts,Rear delts (trap focused laterals)




Leaning phase, Light , low volume. Break return

Size is still coming up as largest arm hit 19 1/8 and chest is around 55 inches. Still dont have all my muscle back yet, but getting leaner. The slow leaning is working very well to bring back my previous muscle as well as leaning at the same time. For now.



Back on the stims again. Went off for 2 weeks to see how my acid issues would feel. No real difference. Very slight.

Training a little heavier today but energy is extremely limited on the lower calorie and carb intake. Get dizzy much earlier in the sets, especially with no rest type of sets, dropsets, etc. Dont have the same power for heavy weight either as my body doesnt have alot of fuel right now.

Im lighter today mainly because I fasted most of yesterday for an endoscopy procedure. Otherwise I should still be gaining back muscle memory size as I get leaner.

221 lbs after protein bar


Iso Low Row Hammer Strength (plate loaded)

No rest til line

90x50
180x30
270x15
360x5
------

No rest til line (see video)

450x10 (one arm at a time but matched on both sides)
360x10 (same)
270x15 (same)
270x10 (both arms at same time)
180x20 (both arms at same time)
----------

Low Cable Rows (palms facing narrow handle)

no rest til line

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

No rest til line

285x10 Regular reps
225x10 (holds and regular reps I believe)
180x10 (same)
---------------------

Lat Pulldowns (palms facing narrow handle)

225x8 (long holds)
250x8 (long holds, see video)


No rest til line (see video)

300x5 (regular reps)
230x5 (long holds)
165x5 (same)

-----------

More of a low energy, light headed issue than muscle failure during this leaning phase.

Dumbbell Laterals (trap focused version)

no rest til line

45x30
75x5
------

again

65x20
45x15
------

again

65x17
45x10
--------

Reverse Machine Flies (extremely light headed by this point)

135x10 long holds
???x10 long holds
205x12 (long holds)


KILL THAT SHIT

videos below
 
Arms


Extremely light and mid volume.

Under an hour to train today. Time constraint session.

Leaning phase.

Around 44 sets in 50-55 minutes


The amount of time gives an idea of the pacing. Alot of no rest sets and also very little rest between dropsets. Almost averaging out to one set per minute. This was also good for a leaning session since thats the goal right now. My normal arm sessions usually average out to 2 hours and are 50 sets. This wasnt as heavy but it condensed the intensity and volume into about half the time. Which is good for burning more calories at this stage.

Eating was down a little the last few days. With the endoscopy. Protein was around 200 yesterday and I woke up with my waist at 40 around navel. So 2 inches lost so far. Muscle is holding well and still increasing as I fill out my muscle memory size. I will try to get ontop of the shit and start hitting 200 again consistantly. Maybe more. I wont go too high because I do not want to go above 2000 calories most of the time. That seems to be working at the moment.

I am back on the stimulants so no issue there. Low carbs didnt really stop me today. I didnt go heavy but I was pretty nonstop today. Big100 Met RX protein bars and skim milk make up the bulk of my diet during this leaning phase. They are 410 calories each plus milk calories. I may have one actual protein meal, like a 12 oz bag of shrimp and some veggies, but thats not even consistant. Large sausages have been another diet staple lately. Something newer in my diet. Also tilapia in the bags. Boil in the bags and eat. I just aim for the 200 mark and try to keep calories in the 2000 range. Im taking the easier route with diet because Im sick of busting my ass with the whole routine and I just want to get this leaning out shit over with, so I can do what Ive trained my mind to do. Gain muscle and power again. Luckily I havent needed cardio lately and training 3x a week has been fine for now. I did cardio for the first 2 weeks, daily basically, but I can just eat less and get the same result for now. No shakes as they fuck with my acid really bad.



223 lbs after protein bar (3 lbs lighter on this scale usually)


Curved Bar Pressdowns

KILOGRAMS for ALL pressdowns unless noted otherwise

no rest til line

35x100
65x70 (Good muscle endurance today, but really I just pushed farther through the pain barrier on this set, I dont usually hit true failure on these sets. The culmination of the no rest sets is what pushes beyond failure.)
95x10 (210 lb stack)
------------

255 lbs x 6 (added 45 lb plate on stack. However friction was very heavy from the plate causing grinding on cable. So it was 6 much harder reps. Ive done 300x30 without this friction. Very little rest between dropsets today too)
95 kilos again x10
80x10
65x10
57x10
45x20 (Strict Alternating Dumbbell Curls. Both arms together and one at a time, mixed. No twisting. Palms face forward throughout. Holding many at top)
---------

No rest til line

95x30
80x10
65x20
57x10
45x10 Strict alt db curls again

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


V Bar Pressdowns

KILOS on all the pressdowns from this point forward

no rest til line

65x30
95x10
45x10 alt db curls again
------------------

No rest til line

95x12
80x10
65x10
--------

One Arm Pressdowns (one arm at a time with single handle)

No rest except when switching arms

35x Several cycles of 5 reps. (Maybe 15-20 reps matched on both arms)
27x Several cycles of 5 reps. (Maybe 20 matched on both arms)
45x10 strict alt db curls again
--------


Alternating Dumbbell Curls with reverse curl negative (Zottman curls is another name Ive heard for these)

no rest til line

35x10
45x5
------

again

60x5
50x5
35x5
-----

again

60x5
50x5
35x5
-----


Again

35x10
45x2
-----

Seated Cable Curls

no rest til line

??x20 (Facing wrong way)
??x10 (Facing forward. Just a warm up weight)


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

Concentration Cable Curls on same machine

120x15 (each arm)

Cable Curls facing forward again

120x10
100x20-30

Gym closed.

KILL THAT SHIT
 
Just ordered this

https://www.amazon.com/gp/product/B0...?ie=UTF8&psc=1


Never really used carb powders. A long time ago I used some shit like that. Looked like it might be interesting for my leaning phase. I can add it in with my bcaa pro (2 scoops) and 5 grams creatine Ive been using intratraining. Ill see if it fucks with my acid levels and stomach but its worth a try. I have not had to dillute my intraworkout drink as much lately and it hasnt been running through me. So maybe that was a phase or from my shitty diet at the time.

Might be useful for adding muscle too, to raise carb intake but probably better off eating real food if you can get it down. Im not taking in much carbs at all so this may be useful during training. Find myself very light headed on this diet lately. Feel free to share your experiences on any products you like.

KILL THAT SHIT
 
Ordered something else


http://www.ebay.com/itm/37151511499...49&var=640552195348&ssPageName=STRK:MEBIDX:IT


Bands. I went for the highest tension (orange). My uncle has been really into the shit lately, loves them. Might be a useful tool for warming up, stretching, or as a finisher when the muscles are mostly destroyed. I was thinking of attaching them to hammer strength and nautilus plate loaded machines. Rowing or pressing. Something to fuck around with. I will probably snap them but Ill try it out.

I like the idea of constant tension provided by bands. Even on machines the tension is often not constant, aside from cable shit. So this may add a nice base tension to weights that are already heavy and providing the weight needed to grow. Also I may be able to do something with them at home to supplement some extra training and stimulation. I have almost no training equipment at home. I have 15 lb and 25 lb dumbbells and thats it. Dont train at home usually but I would if I had the space.

KILL THAT SHIT
 
This was today's diet:


Big100 metrx protein bar for first meal

(32) Big100 metrx protein bar for second meal,(64)

(4 string cheeses)(92)(18 oz skim milk)(119)

12 oz shrimp for third meal, (197)(18 oz skim milk)(224)(18 oz skim milk)(251)

2 cans of sardines in hotsauce for fourth meal,(285

)Big100 metrx
protein bar for fifth meal,

(317 grams protein)


Extremely simple diet as you can see. I used shrimp and sardines to get in more protein while keeping my calories low. Im aiming for a minimum of 200 grams of protein daily, but I do exceed that often when I put in some effort to my diet. If tommorrow I only took in 150 grams of protein , I still have the extra 117 grams from today. So it averages out to 200 and above minimum when I keep ontop of it. Minimum generally means that a bad day would be 200. Though there are rare exceptions where its lower. Right now I am not as consistant as this is only a leaning phase for me. Whatever muscle I lose will come right back when I switch to a growth phase again.

The protein bars are 400 calories each so they might actually be useful for a growth phase. Four or five protein bars could easily be added to my regular diet during a growth phase. During this leaning phase its easy to over use them. My calories were maybe around 3200 as a rough estimate today. So I exceeded my usual protein and calorie intake lately. Ive been aiming for around 2000 and its been effective so far at both gaining back my old muscle and leaning out slowly. I will probably get away with that today because I did around 44 sets in 50-55 minutes during arm training today.

Ill eat more real food when Im back on a growth phase again. The way I list "meals" can be deceptive. I ate my last two meals back to back. So it was really like one meal. I dont give a fuck about the way its listed aslong as I get it in. Sometimes I eat very slow, sometimes very fast. Sometimes meals are back to back. Other times I drink milk heavily throughout most of the day with very few meals. Especially now with leaning, its mostly milk with very little else. Ill tweak it as results slow down though.

KILL THAT SHIT
 
Largest arm back up to 19 1/4 inches cold flexed. Chest/back is at 54 inches cold flexed right now. Chest/back measurement tends to fluctuate alot but its also harder to self measure. Its a large area and the tape doesnt always stay up. So i will still probably measure it at 55 on some days. Im down from 56 inch chest and 19 1/2 arms, but im also still 20 lbs lighter.

My navel measurement was 41 upon waking but gets down to around 40 depending on bloat level. I ate more than usual yesterday as listed. So the protein has not yet digested. Around waistline was 39 upon waking. It was down to 38 1/4 recently though. So the waist will fluctuate depending on bloat level. Its a 2 inch improvement so far. I started a few weeks ago at 42 inch navel, 40 inch at waistline. This was after the break and i was also way smaller from not training for 5 1/2 weeks. So i am still filling out and getting leaner at the same time, for now.

I lost most of that weight from the 5 1/2 week break. Then instead of gaining the size back first i decided to just lean out. The health issues were becoming too major with the acid. It may not help much but its one of the last things to try.

This is something new and so far its working, losing fat and gaining muscle at the same time. Its very early now, and im only regaining my muscle memory mass at this stage. So it wont really mean anything until im gaining new muscle while getting leaner. If i end up doing that its a bonus but the main goal is just leaning out first. Ill blow up again when i start eating for muscle again. As a result training will also be heavier too and other aspects of it will be increased as well.

Kill that shit
 
To those using a George Foreman grill to cook with. Try placing a long piece of aluminum foil to cover both heating plates. Fold it in the center where the grill closes. You can grill your food without any clean up. The food is in the foil so you remove it that way. Always looking for ways to minimise preparation and clean up with meals. The other method I mentioned was boiling tilapia in the individual bags they come in. No real clean up that way either. Wait til water is boiling and throw the bags of fish in. After about 3 minutes of boiling they should all be white and cooked.

GRILL THAT SHIT !!
 
I should add, Im actually 2 lbs lighter then I was several weeks ago when I started training from the 5 1/2 week break. Ive added several inches to all my muscular measurements and lost 2 inches around gut, plus put on some water weight from the HRT. The creatine I do not think has added much water weight. Maybe a little initially when I was taking 5 grams everyday for the first 2 weeks. Since I was in the gym everyday. Mostly for the cardio only. Now I only take creatine 3x a week which probably adds no water weight. So I will probably continue to grow with very little change in my bodyweight.

Its important to realise how much the scale doesnt show. The body can definately perform multiple processes at once. It does it all the time with all the body functions. So losing fat and regaining or gaining new muscle is doable. The body doesnt need to pick one over the other. Of course you are going to be able to get the best results by focusing on one goal at a time.

Im regaining my old muscle and also leaning at the moment but I cant say if that will change once I have all my old muscle back. If I can gain new muscle it would be interesting, under these conditions and restrictions.

Im doing it this way now because Id like to minimise muscle loss, or even grow slowly if possible. At the same time I want to get lean now to solve my health issues mainly.

Same thing with the tape as with the scale. The tape only measures the muscle in a straight line. You can be adding muscle size to parts that arent being measured. Such as traps, which most people probably dont measure at all. Individual delt width. The arm is a good example of how certain parts are thicker than others. You can gain mass on your upper chest but of you measure around your nipples it will likely never show up on the tape. This can happen with ALL measurements. It helps to understand this so that you dont become too obsessed with measuring tapes and scales and understand that there are more subtleties involved.

KILL THAT SHIT !!
 
This was today's diet

Big100 Metrx protein bar for first meal, (32)

4 large sausages in guacamole for second meal,

(92)Big100 metrx protein bar for third meal,



(124)(18 oz skim milk)(151)(18 oz skim milk)(178)(18 oz skim milk)

(205 grams protein)


Could have very easily pushed the protein beyond 300 again today just by adding a bag of shrimp and some string cheese. Even another protein bar ontop of that. However Ill save that for when Im looking specifically to add new muscle. Right now I have to balance low calories with enough protein to maintain or even grow new muscle. Lean protein sources like shrimp and tilapia are very low calorie, so those are effective for getting alot of protein in while keeping low calories.

The protein bars are 400 calories each with only 32 grams of protein. Better for adding muscle when incorporated with regular eating. Next time I think Ill hit them heavy when adding muscle. For now I have to be careful not to exceed 2 a day. With 3 I end up with 1200 calories just from those. I am trying not to exceed 2000 by much when I do. Yesterday I took in 317 protein so I had some in reserve. This is all an experiment , leaning out, but Ill be playing with higher protein intake for gaining muscle next time I think. Reason being I want to grow on a cleaner diet next time, if I can.

I already have some very easy methods to be able to balance the diet easier into my life. As I said I am looking to master this shit and really balance it now. Not like in the past of pure grinding. I didnt really work towards easier ways to do anything. I just did shit how I did it, to get it done. Its all the little things that really add up and allow you to make so much more progress in this shit. They seem small but Ive been making much more progress by making diet and training tweaks over the years.

I just tried putting tin foil in the foreman grill yesterday to grill those sausages. Zero clean up afterwards. Just throw the foil in the trash. The tilapia I boil in the little bags they come in. No clean up there, except changing water occasionally. These two things alone are huge time savers. Ive now been incorporating alot of protein bars (higher calorie, metrx big100 version) into my diet. Super easy source of extra cals and protein. Drinking fairlife milk all throughout the day. I got that unspillable thermos I mentioned by mighty mug. Keeps the shit cold all day long and rarely needs to be cleaned because of that. The fairlife milk has 50 percent more protein as well as less sugar, etc. Lactose free as well. Cant drink regular.

The last big thing was adding pro bcaa (amino acid powder) into my intratraining. I dillute it with 5 grams creatine and 2 scoops of the pro bcaas during training. I refill it before it empties with more water. So now I drink 64-96 oz of water during training, that I normally would not have. Simple changes make a huge difference.

Lastly, while experimenting with leaning out I simply modified my diet and kept my training regimen very similiar. I just dont aim for going as heavy and have been using less rest and more no rest sets. I switched to diet soda to wash down my meals. Skim milk instead of chocolate. More protein and less calories. Very easy so far. Im looking to lean slowly so I can maintain as much muscle as possible, maybe even slowly grow. I cant say that I will accomplish new muscle growth until ive actually done it though. I dont speak about shit that I havent done. Leaning is new to me. For now I am just regaining my old muscle from the break and getting slowly leaner. Its a good start but its not the same as adding new muscle mass.

Bodyweight will be interesting. It may stay around 225 for a while. Since I am losing fat and regaining muscle simultaneously. I may try to get down to a 34 inch waist. Definately want to get down to 36 at the very least. Id like to get a little lower so that I can buy myself some time before I fatten up again.

My moderate estimate is that I should be pretty lean at 210-220 lbs when finished. I base this off of the fact that when I was much smaller in 2009, I had a 36 inch waist, 49 inch chest, 18 1/2 inch arms at 202 lbs. Since then ive increased 7 inches on chest to 56, an inch on arms to 19 1/2, several inches on legs etc. That slow steady progress is what really adds up in the end. If I lose alot of muscle then I may end up much lighter initially. I dont think Ill have to lose too much, and maybe even gain some but cant say yet. Its too early and Im inexperienced with leaning.

36 inches for me is pretty lean. My abs are quite visible. My midsection is pretty thick from all the heavy weighted work I did over the years. Partly to rehabilitate a busted spine initially, but also because I always believed in heavy abdominal and lower back training. Not for looks but for core strength. I also have some distention from all my intestinal issues.

Slowly ive been embracing the leaning phase, as much as I hate to not be getting larger and stronger, as I could be. Though my motivation is extremely non existant at times. I try to take advantage of any energy I have to get my meals in and train 3x a week.

Acid may even be improving. Im super fucking skeptical about everything, so itll take time before I accept that anything has changed. I dont even believe things that I feel at times. I think it will improve as I continue to get rid of this sloppy weight I accumulated from injury breaks over the years.

Im about to train chest rehab and some shoulders. I may only go with 90 lb dumbbell presses, maybe 100s but I dont wanna fuck with my chest strains too much. 90s felt decent on the area, no pain. I was also heavily pre exhausted, and will maybe aim for 90x20 plus after heavy pre exhaustion. Nothing crazy with chest. I just wanna get some fucking blood in there and re inforce the tendons. Maybe add some size back on my chest if I can for now.

With the shoulders Ill mostly use dropsets with pressing and laterals. Im not concerned right now with breaking strength records. Maybe Ill film some pressing to show what Im doing, even though it is light shit for me.


KILL THAT SHIT !!
 
Chest rehab , Delts and Rear Delts


Light, Low volume, Leaning phase and break return



This session was good for what it was. My chest damage seems to be reinforcing and the area is getting stronger weekly. Not much tendon pain. Almost none during training today. I do feel it from time to time, so its not gone. Even with heavy pre exhaustion I didnt go above the 100s today on the dumbbell presses. I was hitting 100x48 on the incline db presses, so the flat should come up in the coming weeks too. Im not really concerned with pushing strength though on chest. It will happen with the reps but training will be focused on pump and low rest for a while, for chest. Its not worth the risk right now , to pop the shit again. Large strength increases though as I hit the 100s for around the same number of reps as I hit the 90s last week, pre exhausted.

I also went up to 270 today on the nautilus plate loaded horizontal press and hit it for 30 reps. Im not pushing it hard with rest pause reps right now. I still dont trust that shit. I can feel the power and endurance coming back in the area but no plans to test my low rep power anytime soon.


Largest arm hit 19 1/4 yesterday, cold flexed. Only 1/4 inch from peak size. Chest/back seems to be around 54 inches cold flexed. I think its down mostly because of not being able to train my chest properly. I should be able to fix that by training high rep with low rest.

I filmed some videos today, even though the shit was super light, but I crushed my phone somehow. I dont know yet if Ill be able to transfer the data to another phone and upload, but Ill see what I can do.

The shoulder portion was heavier, but not super heavy. I went up to 540 for a few reps on the nautilus overhead press, plate loaded, but there was low rest between most sets and I wasnt focused on record lifts. This is just a leaning phase where Im trying to keep as much muscle as I can. My pressing strength for shoulders is also way down at this point it seems but size is coming up steadily despite getting leaner. Thats all that really matters for this phase. Didnt feel too light headed today but low carbs probably play into why I dont feel as powerful overall.


(227 lbs after previous nights meals. Getting heavier while getting leaner. Not sure yet where my end weight will end up, since Im regaining old muscle and leaning at the same time. They counteract eachother)


CHEST REHAB

Flat Barbell Bench Press (I use this just to warm up)

Bar X 100+ With bar stretches

Nautilus Horizontal Chest Press (plate loaded)


No rest til line

90x50 barbell grip
90x50 inside grip
180x20 barbell grip
180x10 inside grip
------

No rest til line

230x40 barbell grip
230x10-16 inside grip
-----------

No rest til line

270x30 barbell grip
270x5 inside grip
------

No rest til line

270x15 barbell grip
270x5 inside grip
230x10-15 barbell grip
230x5-10 inside grip
180x15-20 barbell
180x5-10 inside
140x?? barbell
140x30 inside grip
----------------

Flat Bench Dumbbell Presses (constant tension style)

No rest til line (Not all individual sets are to failure on any of these no rest sets)

45x50
60x15
-----------

no rest til line (Video pending)

90x25
60x15
45x20

------

No rest til line (video pending)

100x14
60x20
45x20
--------

Nautilus Overhead Press (plate loaded) (No chest twitching today during these. May indicate that the area is healing)

no rest til line

180x30
270x20
360x5
450x2
--------------

450x11 (May have filmed this. Phone is broke so will try to recover these)

No rest til line (Video pending)

540x6
450x6
360x6
270x10
180x20
---------------

Dumbbell Laterals (trap focused version)

no rest til line

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

No rest til line

60x25
80x10
45x15
-------------

no rest til line

60x25
55x10
45x10
---------------

No rest til line

60x15
55x10
45x10
---------------

Rotator Cuff Work (waiting for a machine)


Cable rotations 40-50 lbs x 20-30 for each side


Reverse Machine Flies

130x15 (long holds)
220x10 (same)
250x10 (same)

No rest til line (Mostly long holds but mixed)

285x15
220x10
190x5
160x5
130x10
100x15
--------

KILL THAT SHIT

Videos will be below if I can recover them
 
Videos uploading. Nothing special but I try to give some illustration to the journal through the videos. Normally I would not consider this part of my training significant, because its not what I normally do. Now I see it as all a part of the entire picture. I should come back much larger and leaner, improved overall once I get this leaning shit done and start building new muscle again.

Just a simple side by side comparison




Right side is current and left side is when I was in the low 240's . When the difference in fullness can be seen in that massive shirt , its definately there. Measurements are not that far off. Maybe 2 inches on chest/back. Arms only about 1/4 inch flexed. The relaxed measurement may be off by a little more however. That is the sacrifice of going through the leaning phase though. I prefer to be more powerful and fuller, minus the gut, but for now I will complete this phase.

KILL THAT SHIT
 
Here is a link to one of the first useful channels ive found on youtube, in regard to hardcore lifting


https://www.youtube.com/channel/UC9oRZkmhMI9Hr6i3Y2yGG_Q


Most of the "fitness" channels provide generalized bullshit for the weak minded. This dude clearly put in the work and has a solid perspective on training related shit. He has a more unconventional view as well, so those that get something out of my training and the perspective I put out may get some useful ideas from the channel. Ive rarely disagreed with the information he has put out. Its good to get ideas from all sources.

KILL THAT SHIT
 
About to TRAIN SOME SHIT. I think arms. Ive been trying to keep back training farther away from my chest sessions. Only because Im rehabbing the area and the rowing does pull on the pec tendons. I replaced my phone so the video quality should be similiar, on whatever sets I film. Its a different model but seems to be the same shit. My model was a galaxy s3 which was old already. I did not want a larger screen as I already think my old one had a screen that was too big. I enjoy keeping video records of my training though, so I wanted to maintain that feature. I use my phone for very little aside from the filming.


Heres some more diet postings to show what Ive been doing and give a general idea:



tuesday

Big100 metrx protein bar for first meal,(32) Big100 metrx protein bar for second meal, (64) 12 oz shrimp for third meal, (150)Big100 metrx
protein bar for fourth meal,(182)(18 oz skim milk)(209)Big100 metrx protein bar for fifth meal,

(241 protein)




Wednesday

seasame chicken and brocolli,cookie for first meal, (60)Big100 metrx protein bar for second meal, (91)(20 oz skim milk)(118)Big100 metrx
protein bar for third meal, (149)(20 oz skim milk)(186)(18 oz skim milk)(221)(pumpkin seeds)

(245 protein)


200 protein is still my minimum target but its really just a minimum. Most decent days would be higher. So I havent really stuck to consistant 200 gram days for a very long time. When Im gaining size or even now leaning with restricted intake, the protein tends to range more in the 220-350 plus range. Though exceeding 300 is way less common for me. Im more about increasing carbs and overall calories before protein. Since Im leaning now Im taking in a decent amount of protein to make up for lower calories. Ive been going over 2000 calories on some days, but not by a hell of alot. I assume 2000 calories is what I normal non active person MIGHT burn. Im sure it varies immensely. I range from 225-243 lbs and I am not exactly inactive. Though I only train 3x a week now, I fucking train. I think even at rest I would burn more than 2500 calories, but I really dont know. This is all experimentation when it comes to leaning. Very new for me.

If I train arms today it will be fast moving pump style. I have not really been loading up 300 lbs on the stacks because I basically bent all the pins in the gym and for whatever reason, there is too much friction now with added plates. They grind the cable or some shit. its no longer smooth. That friction is more of an injury risk for elbows if I grind through it. So Ill mostly stick to my 210 lb pressdown "cardio". Thats basically what it is with the reps getting so high. Everything feels alot heavier after 50 sets of little to no rest however.

KILL THAT SHIT
 
Arms


Leaning out phase, Light and mid volume


Arm strength seems to be mostly back if not back. Makes sense since arms are only 1/4 inch off from peak size. The 210 lb stack felt extremely light as I banged out 46 reps straight without any rest pauses before dropsetting down the stack on pressdowns. 40 reps also on the vbar version which usually is a weaker angle for me. Probably could have banged out a few more but that was a good indicator of strength coming back. Also hitting the 60x11 on alternating dumbbell curls, but the strict version with palms facing forward, was good today.

I only went up to 255 lbs for 20 on pressdowns, adding a 45 lb plate to stack, but I did it with friction, since the plates cause grinding on the cable lately. So I have not been pushing for 300 lately. Ive done 300x30 and can probably hit that now without the friction. I need way more weight than I can put on the stacks if I wanted to get down to 12-15 reps, or just alot of pre exhaustion. So thats why reps are usually very high for triceps.

This new phone camera has shitty picture quality. Atleast with the front camera. Next time Ill try the rear camera. However I think next month I will order a dedicated camera that shoots in 1080 p. This means I wont break my phone in the gym and should be better quality since thats all the device focuses on. I found one on amazon for 42 bucks. No purpose to bring my phone in the gym anyway. I just did it to film. I use airplane mode so that there are no interruptions with filming.

My sleeves and wraps are pretty worn too so I may replace those next month as well. I may start adding some quality carbs in the form of this karbolyn powder I ordered soon. Around my training. I think that may help with muscle fullness and retaining the muscle. My training probably burns a good deal of calories. I have no idea of my resting calorie burn throughout the day. So Im experimenting now with leaning.

Leaning is much different than what Im used to. Easier in many ways since I dont have to consume a high volume of food. More complicated though for sure. Gaining muscle is very simple in concept. Eat a shitload of food, train hard with enough volume, rest and grow. The execution is more difficult but its very simple to understand. I really only ever focused on eating as much as I could daily and extreme training routines. This is definately new, but so far Im leaning slowly and still gaining my old muscle back.

A protein bar before and after training has been working very well. It puts me at only 800 calories by the time training is done. It also means my stomach isnt bloated during training, and I have not had as much acid interruptions during training. I was able to drink the entire amino acid creatine mix during training plus alot of extra water, without any issue. These protein bars are the big100 version by metrx with 400 calories a piece. Maybe I should switch to a lower calorie bar but I will definately use these when I decide to grow again.

Im keeping shit extremely simple now. Mostly milk, protein bars and maybe one or two protein meals. Still its very easy to go over 2000 calories so I have to try not to exceed it too much. Im often in the 2500 range, sometimes 2000. Try to avoid 3000. If my calories or too high I will still aim for my 200 minimum of protein, so sometimes that moves the calories up.


Started with biceps because the gym was fucking packed. Usually like to alternating bi and tricep training together. Doesnt matter though because its good to switch shit up. Same reason I started with v bar pressdowns.

Strangely I had way more tricep endurance and strength so the area has been regaining strength fast. It may have something to do with my biceps being pumped prior to hitting tris. The biceps may provide some stabilisation when they are pumped first, since the arm is so tight. Cant say until I try triceps first again next week.

226 lbs after protein bar


Strict Alternating Dumbbell Curls (palms facing, no twisting, slow with some holds mixed in)

35x30 warm

No rest til line

60x11
50x3
40x5
--------------

no rest again

50x10
40x10
------

Alternating Dumbbell Curls with reverse curl negative

No rest til line (see vid)

60x8
50x5
40x5
------------

No rest til line (see video)

65x5
40x10
----

No rest again

60x4
40x6
---------

V Bar Pressdowns

no rest til line

KILOGRAMS for pressdowns unless noted

35x50
65x20
95x20 (210 lb stack)
-=-------

No rest again

95x46 (Good endurance today with the stack. Felt super light. V bar is a weaker movement for me)
80x10
65x20
50x20 +

-----------

No rest til line

95x25
80x15
65x10-15
57x20
------

None of these really to failure, just burning shit up


Curved Bar Pressdowns

no rest til line

95x40 (Good endurance again)
80x20
65x10-15
57x20
-------------

No rest til line

255 lbs x 20 (Alot of friction on the cable. Adding plates to the stack does this lately)
95 kilos again x 20 (210 lb stack)
80x10
65x10-20
57x20
--------

No rest til line

95x15
80x20
65x15
57x20
------

Seated Cable Curls (Isometric type holds at the top of most reps. Squeezing as hard as I can at the top. The weight was not really the main source of tension here. Felt this the most in my biceps out of anything)

no rest til line (Isometric holds on most reps. Maximum tension)

45x10
40x10
35x10
30x10
25x10
20x10
15x10
10x20
5x20
------

No rest til line

20x??

And then several more sets with 20 for reps. Didnt count at the end

KILL THAT SHIT

videos below
 
Ive been going through those big100 metrx bars rapidly. That may be the next thing I tweak. These would be perfect for a growth phase, ontop of other food, but for this leaning phase 400 calories a hit is probably overkill. 400 calories is alot for 32 grams of protein. Shrimp has about 78 protein for the same calories. Ill see about switching to a different bar.

I really do not have a solid plan right now for leaning. Sometimes my calories are higher but my carbs are still very low. Maybe a protein bar with half the calories will make a difference. Im keeping shit real simple for now. So far progress is steady, but Im looking to constantly adapt to keep it that way.

KILL THAT SHIT
 
Here also was yesterday's diet:


Big100 Metrx protein bar for first meal, (31)Big100 metrx protein bar for second meal, (62)12 egg whites for third meal, (122)(pumpkin
seeds)(146)Big100 met rx protein bar for fourth meal, (177)(18 oz skim milk)

(204 protein

KILL THAT SHIT
 
Dedicated camera has been ordered


http://www.ebay.com/itm/182239061625?_trksid=p2057872.m2749.l2649&ssPageName=STRK:MEBIDX:IT


Cheap as fuck but seems to shoot in 1080 p which should be better than my previous phone and alot better than the one I just picked up. Just need to see if my current mount will support it. If not Ill find one that does.




These will be the next sleeves that I order:

https://www.amazon.com/dp/B00TH0Q1R...olid=2Y8EVYOLN1ZA6&coliid=I39GWGL1IZPV5&psc=1


Probably next month. The Scheik sleeves work great for me but the XL's have to be folded to train arms otherwise I dont have mobililty on arms training, especially pumped. My current ones have holes in them and will probably rip full soon. They loose elasticity and thin out over time. I decided to try this version because they are shorter and I dont need the full length that the Scheiks provide. Seem to be of a similiar material.

Ill order some inzer wrist wraps again too next month most likely.

KILL THAT SHIT
 
Another very similiar diet today:



Big100 metrx protein bars for first meal, (31)Big100 metrx protein bars for second meal,(62) 4 large sausages for third meal, (122))pumpkin
seeds)(146)Big100 metrx protein bar for fourth meal, (177)(18 oz skim milk)

(204 protein)


This is the general idea of this leaning phase for now. Very simple and easy to follow right now. Ill tweak it as progress slows.

KILL THAT SHIT !!
 
Another very similiar diet today:




Big100 metrx protein bars for first meal, (31)Big100 metrx protein bars for second meal,(62) 4 large sausages for third meal, (122))pumpkin
seeds)(146)Big100 metrx protein bar for fourth meal, (177)(18 oz skim milk)

(204 protein)


This is the general idea of this leaning phase for now. Very simple and easy to follow right now. Ill tweak it as progress slows. I dont list things like powerade, mostly used for meds and also Monster Energy drinks. I probably consumed less than one Monster today. I use the tea versions though. They claim only 20 calories a can. I feel they are useful not only for giving me a little energy but speeding my metabolism. Which is a common use for caffiene. They have two other huge benefits for me however. They make me hungry for when Im trying to gain muscle. They speed my digestion. I get rid of all the intestinal content much more effectively and am able to replace that with new food constantly. My digestion is still heavily impeded but this helps me majorly. Caffiene is often listed as the enemy of GERD and IBS, which I have both stomach issues, however I find what works for me and dont follow guidelines. Caffine has been super effective for me to speed digestion and stimulate my appetite while eating for muscle. During the leaning phase it should just help with digestion and metabolism.

KILL THAT SHIT !!
 
Back and Delts (trap focused laterals)



Super light, leaning phase.

Time constraints. 45 minute training session. Gym closed early.


Weekends tend to fuck me up since I wake up at night often. I didnt have much time so I used the Karbolyn for energy. Its a carbohydrate powder. Pretty fuckin worthless product for what Im doing, it seems. Way overpriced for corn and potato carbs. Supposed to absorb quickly. I only took 50 carbs from it but it didnt really do shit for energy. I didnt have time to eat.

This session was possibly better than nothing. Im only leaning now anyway. Im considering switching things up next week. Maybe eating more and training more while trying to add muscle but not gain any sloppy weight back. Still havent decided. Dont really want to regain the two inches on my gut that I just lost.

225 lbs before meals

Iso High Row Hammerstrength

No rest til line (mostly holds)

90x30
180x15
270x6
--------

Switched up between one arm rows and both sides on hammer strength rows today.

No rest til line (see video)


360x15 (alternating sides. Forgot to row with one side)
270x15 (same)
180x20 (both sides simultaneous)
-------

Iso Low Row Hammer Strength

no rest til line

360x8-15
270x10-20
180x20

Wasnt really paying attention to numbers. Alot of holds)

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

Low Cable Row With wide palms facing bar (couldnt find close grip handle)

150x15 long holds
210x12 same, Light headed as fuck by this point. Too low carbs

Dumbbell Laterals (trap focused version)

no rest til line

40x20
50x10
-------

Rest pause style for this set . Brief rest between each set

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

65x20


Back side camera was much better on this phone today (new phone). However I cannot really see what I am filming with the way I have the camera mounted. I will switch to a dedicated camera when it arrives. Other video did not film.

KILL THAT SHIT

video below
 
Chest Rehabilitation


Light rehab, leaning phase


Time constraints.

I really only had time to train chest today. I will hit shoulders on another day. Strength is still coming up in chest and it seems to be re inforcing weekly. Im still keeping shit extremely light. Once I can rep out the 100s for 50 or so reps my chest should have most of its size back, I think. I was doing 48 on incline db press which should be the harder movement.

I will have to fast tonight so eating will be only 2 meals for the day. Doing it for bloodwork. I will be changing things up tommorrow. Im going to add in more protein and calories overall and probably increase training frequency, maybe even volume. Maybe add legs back into the mix. I want to try gaining muscle during this leaning phase. So I may aim for 3000-3500 calories. I figure if I can build more muscle while keeping my waist the same size then its still leaning out. Though I will focus on bringing the gut mass down after Im done with that. Maybe even go back to that sooner. This is all experimental for now. If I see my waist growing again I may cut back again. I want to try gaining muscle through quality food only this time. Without over eating heavily. Ill take it by the day.

Karbolyn was decent today. I took 100 carbs this time after a protein only meal. Decent energy but way overpriced for complex carbs. Could easily get my carbs from oats or grits. Ill finish it up though.


223 lbs after meal


Flat Barbell Bench Press (warm up only)


bar x 100 + with stretches on each side


Nautilus Horizontal Chest Press (Not pushing the muscle too hard since I can still feel some tenderness in tendons)

no rest til line

90x50 barbell style grip
90x40 inside palms facing grip
180x20 barbell
180x10 inside
------

No rest til line

180x30 barbell
180x15 inside
----

No rest til line (see video)

320x10 barbell
320x5 inside
270x10 barbell
270x3 inside
180x10 barbell
180x10 inside
180x5 barbell
180x5 inside
------


Flat Dumbbell Press

no rest til line

50x50
70x20
-----

no rest til line (see video)

100x21
70x15
50x15
----------

No rest til line (see video)

105x9
70x15
------------

No time to hit shoulder presses or laterals, rear delts today. Will hit next session. Should have better camera soon. Overstimulated today as I took 400 mgs caffiene accidentally. Usually 300 is my sweet spot.

KILL THAT SHIT

vids below
 
The start of a new diet plan today. Today's intake:



9 egg whites and 1 cup mozarella cheese for first meal, (73)

Met rx protein plus bar for second meal, (103)

1 pound of red meat (3 patties) for third meal, (175)

(18 oz skim milk)(202)(18 oz skim milk)(229)

Met rx protein plus bar for fourth meal, (259)(18 oz skim milk)(287)

12 oz shrimp for fifth meal,

(365 protein)



My cut off point for the day's diet is 7am and its 5am now. This will probably be the last thing I eat before going to train.

Ive changed my diet plan. Right now I want to try something more advanced, even though Im new to leaning out. I want to try and gain some muscle while getting leaner or at the very least keep most of my muscle while leaning.

Its worth trying, because if I can do it then I can save alot of time by not having to dedicate a year everytime I want to clean up sloppy weight. If I can do both simultaneously. Regardless Ill gain knowledge.

Worst case scenario I gain the 2 inches back on my gut that I lost so far. I should be able to add some muscle atleast. Ill try this for maybe 10 weeks and see where I end up.

I wont be counting calories but Ill be aiming for all clean sources of food. No filler foods. High quality complex carbs will be added in too but not super high amounts. Mainly protein will be jacked up to see what that does.

Most days will not be this high in protein and overall meals. The bloat carries over and limits that. I will be consistantly eating heavier though.

Also I will be increasing my activity level to go along with the increased feedings. So shortly I will go train legs I think. Just to send a signal. Its been many months.

Leg training is a great way for me to keep my metabolism faster and get some training in. Normally id ignore chest soreness, but my chest is very sore due to doing this rehab training. It means my chest gets overly sore even with this bullshit chest training Im doing now. I can very easily pop it again. Even with leg presses I tense my chest fully when I do them and my lats. I have to resist that urge today.

That chest soreness can be an issue for any upper body training. Since its involving the tendon damage Im assuming I did. So I have to tread carefully with that.

I may go back to a dedicated shoulder day again too. So hitting delts twice a week. Will see though. That would further increase activity level and might be beneficial with leaning.

I cannot use shakes anymore as a shortcut. Its all solid food except for the milk. Alot more work but I can get it done. Luckily the protein bars have been working great to add some extra nutrition easily. The milk is always my main staple these days.

My weight will probably increase more with leg training as well. So I may not actually lose weight for a while. I still have some more muscle memory size to regain from the break.

KILL THAT SHIT
 
Now Ill train legs. Took the karbolyn and then fucking passed out.

Nothing really worth filming today. This will be to send a signal to the legs again. They havent been trained in months. During any growth phase I always train legs because Im anxious to train more. The way I train , I need my recovery days. Especially as an old sack of shit.

This will increase my activity level and should add some extra body mass. Im doing it more for the extra training vent and also the speed up in metabolism.

I want to get leaner and gain some muscle at the same time if I can or atleast minimise my losses.

I may have to pick a side after a few weeks. I dont know yet. Meaning I may need to decide to focus on adding clean muscle with a clean but heavy food intake. So it may become more of a clean growth phase. Hopefully I will not add any gut mass back, since I just lost 2 inches. Regardless I will go back to what I was doing with leaning when the 10 week phase ends.

KILL THAT SHIT
 
Full legs minus calves


Leaning/growth phase


This was my first leg session in 3 months. Part of that time also including a 5 1/2 week break from eating and training.

Legs are down to 27 inches cold flexed. Muscle memory should bring them back up to 29 inches. Though it may depend how much leaner I am too.

I went back to focusing on depth with the leg presses over super high reps. The 100 plus rep sets really wear out the knee joints. Though eventually when my leg strength comes back Ill be hitting 800 for 50-60 deep reps and 1000x30-40 plus, etc. I stopped going low rep with legs many years ago. The weight gets extremely damaging on the joints. The lowest reps Ive gone in recent times, that I can remember is 1200x24 after heavy pre exhaustion up the pyramid. Though Im concentrating more on depth now.

I added legs back in to speed up metabolism and add some overall mass during this leaning/growth phase. As mentioned Im trying to do both at the same time. So its all experimental for now.

As mentioned, my diet has been changed. Focusing on higher protein and adding in some complex carbs to the mix. My current diet was working to regain most of my muscle memory size from the break, but I was starting to hit a plateau. Adding new muscle will require more nutrients than filling out the old.

Ill see if I can get leaner and grow at the same time. If Im not moving in that direction then I will just go for size again and resume leaning after the 10 week phase is over.

224 lbs before meals

Nautilus Nitro Leg Extention

Rest pause sets (brief rest pauses)

110x100
170x100

No rest til line (brief rest pauses still)

210x40 (hard on knees, lowered weight)
170x75
-------------

150x100
150x100

Lying Leg Curl

95x25
140x15

No rest til line

210x5
180x5
150x5
------
150x10

Leg Press (Focused on depth)

300x50 warm up only
500x40
700x30
600x40

Hip Abduction

no rest til line

55x40
115x20
175x5
--------------

again

175x10
140x20
100x20
---------

Hip adduction

no rest til line

85x40
145x20
220x5
-----------

Again

220x5
160x5
???x5
100x10
--------

KILL THAT SHIT
 
Some more simple cooking information. Im always about getting meals consumed and prepared as quickly as possible, since I hate to eat. I have a few techniques I use.

I use 12 oz of cooked shrimp and only have to remove the tails. Not the cheapest option but quick enough to prepare.

The tilapia is the easiest. I put water in a pot and wait until its boiling. I then put the the individually bagged filets in the pot for about 3 minutes. Once they are white and floating up they are done. No real clean up except you may want to change the water sometimes.

Protein bars and milk throughout the entire day. Fairlife brand. More protein. Cheeses like string cheese. Peanut butter, pumpkin seeds as inbetween meal fillers, etc. Everything you consume adds up.

Lastly I found a new technique with cooking on the foreman grill. This applies to any meat you would cook on that grill. No real clean up with this method as well.

I put a sheet of aluminum foil on the bottom grill plate, then I lay another sheet ontop of my meat. So its sandwhiched. Then just cook the shit. It may take longer sometimes but it has no clean up and makes it way easier.

The last thing is a very simple technique but not something that people seem to think about. Quicker eating. When you consume alot you dont want to spend too much time eating each meal.

If I eat 6 beef patties for example, I stack them. I stick a fork through the stack and bite into them that way. I layer each with barbecue sauce and sometimes curry powder for taste. Its much faster than biting into each patty seperately.

I also eat most things with a tablespoon. The tilapia I put in a bowl so that its all very accessible and the fish doesnt move all over the plate, fall off the edges. I use a tablespoon to scoop up the meat which is very tender. With a fork it all falls apart. Its wasted time.

Just a few small things that may help with efficiency.

KILL THAT SHIT
 
Posting some of these just to show how it varies. Today's intake:


(2 scoops karbolyn intended for preworkout. Fell asleep) Met RX protein plus bar for first meal,

Can of baked beans with 4 hotdogs for

second meal, (79)

met rx protein plus bar for third meal, (109)(18 oz skim milk)(136)

1 pound of red meat (3 patties) for fourth meal,

(208)(20 oz skim milk)(238)(2 scoops karbolyn, going toward next workout)

238 protein


I had some GEAR caps too which are Amino tablets. Ill add those back in too. I was going to finish off with 12 oz shrimp which wouldve put me over 300 grams protein again today, but I went for the carb powder instead and decided to get in some training. My protein average for the last two days is still over 300 grams. So I am staying in the higher range for now. Im still digesting food from yesterday when I took in 365 grams or so. So it carries over.

I will go in now and train some shoulders only. I may up the training to 5x a week now. A dedicated shoulder day and leg day added to my usual 3 days a week that I mostly do for maintaince or regaining old muscle.

I will also train shoulders and rear delts with chest and sometimes back work. Definately incorporating dumbbell laterals, which I mostly do a hybrid version focused on traps. Ill maybe add some regular strict laterals , front raises, etc. That part will be more by feel and optional.

Overhead pressing will likely be once to twice a week if I stick with the dedicated shoulder day.

Not sure what is on the menu today exactly. Generally I have very accurate estimates in my head regarding my strength and what numbers I will crush for each movement. Its become instinctual for me to be able to predict my strength gains. They were also weekly for maybe a year straight, or so it seemed.

However, this leaning aspect throws off my estimates. Im not fueling myself for strength and muscle endurance right now. Im also dropsetting and doing so much no rest shit that I dont have an accurage guage to base estimates on. Its not the focus right now. Just blowing shit out and growing/leaning. And of course Im more depleted since Im leaning. Excuses, but truths none the less.

If I decided I wanted to push strength right now then Im sure id get it done. I also have to be careful not to activate my pecs at all during overhead pressing. My chest is still very tender from my bullshit chest training a few days ago. The area gets sore easily still. Its hard not to activate some pecs with 630 lb machine overheads.

Ill see about banging out more reps with 540 on the overhead nautilus maybe. Maybe some dumbbell shoulder presses too. Main focus will be dropsetting I think, as usual for this phase.

Should have a few videos to illustrate things

KILL THAT SHIT
 
Shoulders, Traps, Rear Delts



Leaning/Growth phase


I attempted the smith machine militaries initially but too much strain on my chest which is already sore from the chest rehab work. Have to avoid contracting my pecs during any shoulder pressing.

Strength was good on hammer strength iso lateral press as I hit a PR with 450x7 heavily pre exhausted. Ive never done that set fresh , so never tested true strength. I could have hit a few more reps but have to be careful not to tweak my neck by getting sloppy with form.

It shows that Im still holding most of my muscle since I broke a record that I hit when I was 238-243 lbs and only weigh 225 now. Gut is maybe 3 inches smaller than when I hit 450 last time for less reps. Two inch reduction since Ive returned from the break.

I didnt push strength too far and focused more on the dropsets. I was somewhat careful not to go over 590 lbs on the nautilus overhead press since that can cause the pecs to contract.

The hammer strength iso lateral I dont feel any pec involvement which is better. I still have to be somewhat careful since the pec ties in with the front delt.

It wouldve been better to hit delts with chest but I ran out of time. Its not good for my chest to be this sore while trianing delts. After the 3 pops I had in the area, its risky.

Im pushing protein much higher for now and will add in more complex carbs. No filler foods though.


225 lbs after previous nights meals


Smith Machine Military Press (incline bench slightly angled)

These were all test sets. Nothing to failure

Bar x100
135x40
225x20 (This didnt feel right on pecs. Too much strain on the healing area)


Hammer Strength Iso Lateral Shoulder Press (Seat set to line below 10)

No rest til line

90x30
180x20
270x20
------------

360x25 (see video. Checking through my videos it appears 30 was the most I hit. Ill maybe break past that next week. I didnt have a specific number in mind this time)

450x7 (PR. See video)

No rest til line (see video)

450x4
360x21
270x21
180x20
--------------

Nautilus Overhead Press (Seat set to line below 9)

360x30
450x21 (See video. Have done 540x28)
540x11(See video)

No rest til line (see video)

590x4
540x6
450x5
360x6
270x11
180x13
------

Dumbbell Laterals (trap focused version)


no rest til line

50x30
75x10
-----

again

65x15
55x10
------

again

65x15
50x15
------

again

75x15
50x15

--------

Standard Strict Dumbbell Laterals with long holds at the top

No rest til line

15x20
25x10
-------

25x15
25x15

Reverse Machine Flies

(Long holds on each rep)

no rest til line

130x15
220x10
-----

265x10

no rest til line

235x10
190x10
160x10
135x15
-------

Dumbbell Laterals (trap focused version)

no rest til line

65x15
50x15
------

Videos below

KILL THAT SHIT
 
Yesterdays intake:



Met RX protein plus bar for first meal,(30)

Met rx big 100 protein bar for second meal, (61)

5 soft steak tacos for third meal,(135)

Big100 met rx protein bar for fourth meal, (166)(20 oz skim milk)


(196 protein)


This is an example of a bad eating day. Alot of protein bars to fill in gaps and one high calorie meal to make up for missing alot of food intake earlier. A doc appointment threw off my timing. Just didnt push consumption. Protein is still around 200 grams though. This is just to show how different each day can be for me, food wise

KILL THAT SHIT
 
About to hit arms. I may have to eventually try not training them at all for a month or two. In the hopes that maybe re introducing training will elicit some type of shock or adaption growth. Ive tried just about everything else and they dont break 19 1/2 cold, since 2012 when I first hit that mark.

Ill try focusing on a massive pump and inflicting maximum pain and pump today. Though at some point I may need to try backing off training them to see if it does something. My back and pressing work would probably also improve during that period since arms wouldnt be recovering all the time.

Maybe will film a set of curls or something like that. This fucking phone is very hard to film with and the mount is unstable. I have to pick up the dedicated camera soon from my mail box.

KILL THAT SHIT
 
Arms


Super light and low volume. Leaning/Growth phase



I switched up my tricep training today. I havent been squeezing the contractions and locking out on pressdowns for a very long time. Only on a few reps each set. Reason being I got real bad tendonitis when I did that frequently. I was also doing long holds with plates added to the stack. To negate some of the damage I will probably just stick with the 210 lb stack only. Ill try it for a while because for a while Ive just been burning the fuck out of triceps by just doing mass amounts of reps and banging them out. Not really feeling or connecting with the muscle. Maybe that will elicit some new growth. It worked very well for my lats, since I added in holds the last few years.


I also added in a new movement. Flat dumbbell presses for triceps. Doing them with arms tucked at my sides and palms facing entire time. Not using chest at all. All tricep. I may play with these and use them for a while as well. Something new. Since palms are facing you cant do this movement with a barbell.

The karbolyn is definately not a good product for me personally. It seems very high sugar and made my acid really fucking bad near the end of my training. Maybe ill cut it back to one scoop or take it earlier and not during training. Just to use it up.

Ill try to exploit the long holds on triceps until my tendonitis gets bad again, if that occurs, then Ill go back to what I was doing before. I try to avoid locking out these days and my elbows have benefitted immensely. I also keep constant tension on the muscle and it blows out the target area with a crazy pump, sicne the muscle has no rest. With triceps though this may not be the best thing. Since the tricep gets used the most toward the lockout. So I was really only getting a partial contraction with them. Ill see if that yeilds any new result. Something needs to change with arms training. Possibly even not training them for 2 months or so to see if I can shock them when I train them again. They have been extremely stagnant while lats continue to grow yearly.


It was extremely hard to break past 19 inches cold. When my arms were 17 inches cold flexed they would pump to 18 1/2 inches with a full arm pump. Once I got to 18 3/4 inches cold flexed they only pumped to 19 inches with a full arm pump. Only 1/4 inch from a pump. Very strange. It made it seem like they had a limited capacity and I was maxing it out. I did eventually get them to 19 1/2 cold flexed and 20 with a pump, but it took a very long time to break that plateau. I also spent 4 years in the 17 inch range , so this is not that new. Its gotten harder as Ive pushed them farther however. Not the case with my lats though. Every bodypart is different. I dont know if there is some limitation in the fascia or what. Because even now at 19 1/2 inches cold they only get to 20 with a full arm pump. Only 1/2 inch from pump. Can never figure the shit out, but eventually Ill break through. Strangely the relaxed measurement has grown while the flexed measurement did not change. They used to be 16 1/4 with straight arm relaxed and 19 1/2 flexed cold. Now they are 17 inches with straight arm relaxed and 19 1/2 flexed. So that is some type of odd growth but I dont know how to interpret it. All I can is keep tearing that shit up and feed it or try a rest from arms training.


I went for pump and pain only today. Very light. I do feel some elbow pain when I do those long holds and lockout but it will probably take a few months before it gets bad, if it does, doing it this way. It can be healed by switching back to the way Ive been doing the shit.


Waist is staying about the same, and body weight is pushing toward 230. I would be ok with keeping my waist the way it is and adding some new muscle right now. Id like to try and avoid gaining the 2 inches back that I just lost around my waist. Will see what happens though.

227 lbs after meal (3 lbs added to match main scale at other gym)


Incline Dumbbell Curls

35x40 (Brief rest pauses used. Hard contractions at the top, with alot of holds)

No rest til line

40x20
35x5 Alternating dumbbell curls with reverse curl negative, standing
-------
no rest

45x12 (brief rest pauses. Incline curls again)
35x5 alt db curls w/ rev curl neg
-----

Straight Bar Pressdowns

KILOGRAMS for all pressdowns

No rest til line

LONG HOLDS and LOCKOUTs on each rep this time, for all pressdowns today

35x20
65x20
95x10 (210 lb stack)
45x10 strict alternating db curls, palms facing entire time, no twisting
-------

No rest til line

95x20
80x10
65x10
57x10
45x10 strict alt db curls
------------

No rest til line

95x20
80x10
65x10
57x10
45x10 strict alt db curl
----------------


V bar pressdowns (same style. Long holds locked out)


no rest til line

65x10-20
95x5
65x10-15
45x10 strict alt db curl
--------

No rest

95x10
80x10
65x10
------

NEW MOVEMENT

Flat Dumbbell Press For Triceps (palms facing , elbows at side, no chest involvement, all tricep)

60x20
60x40
60x38

Most of these reps were either locked out or very close to lockout, but some constant tension in there too.

This movement felt good on the triceps. Ill incorporate that for sure. Maybe even prior to pressdowns on some days to try them fresh.

Maybe Ill film em to illustrate the movement better.

Seated Dumbbell Curl (Using the short shoulder press bench. 90 degree bench)

Brief rest pauses only (Long holds with a very hard isometric contraction at peak contraction for each rep)

35x30
20x10
--------------

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

KILL THAT SHIT
 
Outside of lats, under the arms got super sore from the shoulder pressing the other day. Its unsual because my lats and back are super resistant to soreness and very hard to get sore. They dont even get that sore when I train them directly.

I assume its from the iso lateral hammer strength press. Possibly all the extra reps I did with the dropset and the few sets with 450. Its the hardest shoulder machine I use of the two by far and lats definately play a part in pressing power and stability.

I will likely hit back on sunday. I have a tension band that I have to pick up as well, from my mailbox. The HD camera as well. Ill see about how I can implement the band for an extra layer of tension on some machines.

KILL THAT SHIT
 
Yesterday's intake




12 oz shrimp and bag of rice for first meal, (90)

Big 100 metrx protein bar for second meal, (121)(30 oz skim milk, some cereal)(169)

Big100 metrx protein bar for third meal, (200)(20 oz skim milk)(230)(cereal,pumpkin seeds)(259)(7 slices cheese)(301)

Big100 metrx protein bar for fourth meal,

(332 protein)


KILL THAT SHIT
 
Legs got sore as fuck from hitting them for the first time in 3 months. I always get overzealous and hit sessions with full to near full intensity and volume when I return from any breaks. Im not one to scale sessions back unless training around an injury usually. Knees feel like they are about to lock and cramp when I bend wrong.

That should add some extra overall mass to this phase. Triceps got quite sore too from the cramping holds on each rep. Ill hit them this way for aslong as my elbows allow. Something has to change with my arms training or regimen, I think.

Biceps are pretty sore too. Delts only slightly. They take alot of abuse to get sore at all, similiar to lats. Biceps used to be that way but they arent nearly as strong as they used to be. Too much damage I think. Triceps took over in that area , strength wise, but are still shitty size wise.

Today will be an off day. Tommorrow will most likely be back. I will probably continue hitting traps twice a week or so through the hybrid laterals I do. Usually with chest and back training.

As far as doing twice a week with overhead presses, I may not go that route as I was considering. My chest is a high risk now since Im rehabilitating the area. I can try maybe doing it by sticking with iso lateral hammer strength presses only for my overhead press movement. That is ALL delt. So its the safest movement in that regard. Ill see how shit feels. I have been getting very sore since Ive been back from the break, so Im inflicting pretty heavy damage to the muscles for now. As they adapt it takes more and more abuse. Im still not 100 percent from the break I took.

KILL THAT SHIT
 
Today's intake


Big 100 metrx protein bar for first meal,(30 oz skim milk)(76)

Japanese buffet (steak,sushi rolls, shrimp) for second meal, (126,estimate)


Big100 metrx protein bar for third meal, (157)(18 oz skim milk)


184 grams protein



Very low intake today. Acid was real bad all day and night after the buffet. Sticking to cleaner protein only sources and cleaner carbs has been alot better. Also not overeating calories in one meal. I just did a very rough estimate for the buffet as I did not even try to count anything. It was just one large plate filled with fried shrimp,sushi rolls and steak basically. Not a huge amount of food. I was going to eat more later but the acid was very bad.

Each day is different. I should have less problem sticking with my normal foods.

The HD camera came in and the high tension band. So I will film some back shortly , if just to test the camera out.

The band I keep in my gym bag. Havent decided exactly what to use it for yet.

KILL THAT SHIT
 
Chest/back measurement holding at 55 inches now. 1 inch down from peak size.


Largest arm around 19 1/4 cold. 1/4 inch off from peak.


Legs gained 3/4 inch after previous leg session. At 27 3/4. 1 1/4 inch from peak.


Waist is still getting as low as 38 around waistline and 40 around navel. Though is often 38 1/2 to 39 around waistline and 41 around navel due to bloat from food.

Still filling out without getting fatter for now. I can possibly get leaner in the sense that my navel and waist can stay the same and I can add to my muscular measurements. Im not sure that Ill make any reductions during the next 9 weeks of this growth/leaning phase. I can resume leaning focus afterwards. I would like to grow and atleast not add fat during this phase.


I could feel my legs swollen the last few days after hitting them for the first time in 3 months. So it comes back very quickly.

Ill film some back today to test out the new camera I got. The quality should be a little better and its much more reliable and quicker to use it seems.

Probably wont be anything super heavy today. Maybe Ill try chin ups at this lighter weight and see if I can break 30. Its been a while.

KILL THAT SHIT
 
Back, Delts, Rear Delts (strict side laterals and machine laterals, rope pulls, trap focused laterals)


Leaning/Growth phase, Light , Mid volume



Back got a really full pump today. Ive been focusing more on mid back for a while now. My lat width may be reaching a limit as its a strong point. I feel that I have much more growth potential in the thickness of the back now and mid portions. I should easily be able to break the 60 inch barrier for back/chest in the next few years at the current rate of growth. About an inch a year. Sometimes more.

As far as arms, I have no idea. I will try different shit until they grow but they will definately be resistant to growth as usual.

Waist/Navel is staying the same and Im starting to fill out again. Chest is at 55 inches cold flexed, largest arm 19 1/4 cold, legs 27 3/4. Still not at peak muscular measurements but Im also a little leaner than usual. Soon I should be bigger since Ill be leaner and still holding similiar measurements. Ill see when I lose another 2 inches around the gut/waist.

Weight is coming up and I should be over 230 again soon, despite only regaining old muscle for now. It will be slower than usual but should creep up.

First time filming with the new camera. The quality is WAY better at 1080 p and no real pixelation. The camera was only 40 bucks and screwed onto my previous mount. Its way more reliable as far as not collapsing all the time. Way easier and faster to film, one button press. Only issue now is I cant preview the videos yet. Theres atleast a screen to see where its aimed. So it should be fine. It seems like it even covers more distance as my phone usually seems real zoomed in and I get cut off in the videos. I had the camera close on the low cable rows and it got the full image. My phone never can do that.

Nothing too heavy today. I broke a record with 27 chin ups at 228 lbs bodyweight but the fucking leg support was in my way the whole time. Banging into my legs and sometimes making me get stuck on the top of it, which added some difficulty to the reps but still banged out a decent amount. Ive done 40 + plus at maybe 195 lbs a long time ago. I used a wide grip then. That grip fucks with my shoulders these days. My back is still holding most of the mass , so being lighter is an advantage for chin ups, as I hit 24 at 243 lbs recently. My body felt unusually light today when I did the chins, just the leg support was a major nuissance. Maybe if I do them facing the other direction. I am just accustomed to this way. My legs always tend to sway forward when I do them.

Pullovers are great for my lats, but involve too much chest. I am still being cautious while rehabbing my chest.

The karbolyn was fucking with my acid again. I still got through the session but its been more of a nuissance than anything. I only used 1 scoop with my aminos and creatine today but its an issue either way.



228 lbs after protein bar and some cereal with milk



Chin Ups (palms facing grip)

165 lbs of assistance x12 (warm up. The assistance device is fucked up. Doesnt move smoothly, so I kept these warm ups brief)

125x8-10 (same issue)

27 at bodyweight (PR for this weight. See video)
12 (legs banging into the leg rest was a major issue here)

Even with the 27 reps the leg rest was in the way but still hit a new target regardless.

Low Cable Row Narrow Palms Facing Handle

no rest til line

130x20 (long holds)
225x5 (same)
-------------

285x16 (see video)

No rest til line (see video, some holds mixed in)

310x8
235x10
190x10
145x20
----------

No rest til line (same style)

235x10
190x10
145x10
--------------------

Lat Pulldowns With Narrow Palms Facing Handle (more mid back work, though I feel this shit in my outer lats regardless)


160x15 (long holds)

No rest til line (see video)

250x6 (long holds) (leg supports were coming out)
205x5 (same)
160x5-6 (same)
----------------

Free Motion Cable Row

One arm at a time

80x10 (long holds)
130x10 (same)
170x8 (same)
200x8 (same. Stack)

Matched the same reps with both sides.


Iso Low Row Hammer Strength

180x20 (long holds)

Hands were pretty torn up and lats fatigued quick today, so it felt sufficient to end it here.

Dumbbell Laterals (trap focused version)

no rest til line

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

again

65x20
55x10
45x10
-----------------

again

65x20
55x10
45x10
------------

Seated Dumbbell Lateral (upright bench, very strict)

20x40 (Long holds at top. Brief rest pauses only)


Rope Pulls with cable apparatus (mostly holds with regular reps)

no rest til line

KILOGRAMS for this movement

58x15
95x5 (210 lb stack)
-----

no rest again

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

again

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

Reverse Machine Flies

135x15 (long holds)

No rest til line

220x10 long holds
160x10 same
------

no rest til line

265x10 (long holds)
190x10 (same)
160x10 (same)
--------


Seated Machine Lateral (pin loaded)

No rest til line

80x20
120x20
-------

no rest again

155x20
125x10
90x20
------

KILL THAT SHIT

videos below
 
May hit my chesticle rehab and shoulder pressing on wednesday. The gym I prefer is closed monday and tuesday. Theres a chest machine and a shoulder press machine I use there. The nautilus plate loaded versions.

I could use the 2 days recovery after back anyway. Let chest heal a little. It gets activated with any training to some degree.

Will focus on eating more protein since Ill have more time to do so.

Carpal tunnel is holding up decently the last few years. Permanent numbness since 2010 in both hands. However grip strength has not been a hindrance at all. Its possibly at its strongest now since I ditched straps years ago.

If you notice in the vids, I usually only grip with my four fingers on each hand. Not even using thumb. Not sure why but its become normal for me. So it shows that even with carpal tunnel your grip strength doesnt have to degrade. If its severe maybe so. Mine was mild but has been pretty stable , just permanent numbness in hands. I also have nerve impingement from some of the ruptured discs in my neck. Thus the numbness is apparently coming from the carpal tunnel and the neck impingments. I put this out there to show that carpal tunnel isnt necessary something you need to have surgically fixed. I have no issue with grip at all. I could easily load up 400 lbs on low cable rows again, but might pop my bicep. Did it once before with that weight. So its really not something I need to do anymore. I go up to 330 sometimes and its sufficient. I could really just rep out and do lighter weight with holds. I just enjoy heavier training and get bored otherwise. I could probably grip 400 without using thumbs either. Of course if I use them then it makes grip that much stronger. My grip never fatigues before my back strength anymore and my back isnt a weak point. Though I do train much lighter for back these days and even less reps, but my grip wouldnt prevent me from rowing 630 again on a hammer strength machine. I just realise its a big risk on the bicep tendons. Popped them once with that weight before too. Luckily never saw any discoloration and it healed fairly quickly. Just some shit to keep in mind.

As a back up, if your grip strength is not at that level, you can lock your thumb under your fingers. More painful but you wont lose grip. Probably not something Id do frequently. Grip will get stronger if you ditch straps though and eventually you wont need that shit. I feel straps put immense stress on the wrists. I used to strap a full loaded 945 lb barbell for deadlift lockouts. Routinely 730 lbs on the deadlift behind the legs off lowest setting on power rack. Massive volume, etc. When I was 185. That was the beginning of rupturing discs but also probably did massive damage with the straps. Not to mention all the high volume super heavy shrugging. Things to consider.

I would suggest using straps when you need them , so that they dont hinder back development. Not using them for every set though. Better to eventually move toward a strong grip.

If I can do it with numb hands and carpal tunnel , no fucking reason any of you cant either. Body adapts over time. No need to do specific grip training, just start ditching straps when you are able.


KILL THAT SHIT
 
Some things I learned about training my back. Ive mentioned some of these before but some may find it useful.

My back has really blown up in the last few years since I started focusing on FEELING my lats contract. Basically getting a full stretch (without locking out my elbows) and then bring the weight into the point where I can feel a cramping type of sensation in the lats. Then holding the weight in that tender position. I stopped locking my elbows out on presses and rows due to the unneeded wear and tear it puts on the area. For pressing I find its counter productive anyway since it lets the muscle rest at the top.


With many rowing movements it helps to have the chest pointed upward as well. I also dont focus on using my arms at all to move the weight. Back when all I cared about was flinging weight around Id use any technique that accomplished that goal. Thats not the best way to build though. Not at all.

I try to let the weight hang off my lats almost, and feel just the lat pulling for the most part. Thats how I visualise it. Arms need to be used of course on rowing movements but you can focus much more on the pull of the lat.

Simple changes in your perception and connection with the muscle can completely change how the movement effects the area. It wont neccesarily look much different to an observer but the feeling and areas taking more trauma will be changed dramatically.

Lastly the long holds was the largest thing I added in the last few years. Prior to that I was mostly flinging weights around. My back gained alot of muscle that way, but to take it much farther I started doing long holds after each rep. Thats the main way I train currently. I had to make a change because I couldnt force adaption in the same way. Meaning my shoulder joints and elbows took too much of a beating and I couldnt really continue to get stronger in that ballistic way.

However I did get much stronger with holds. Initially I had to go way lighter. Now I can easily do holds with the stack and with plates added onto the stack on low cable or lat pulldowns.

The holds probably further strengthed my grip too. Which is what I mentioned in the previous post, so I wont go into too much detail about it here.

Once my hold strength got to the point where I was using similiar weights as before (with the ballistic style), but much less reps of course, my back was much larger.

I dont see holds used often but I use them for many of my movements now. I will be adding them in again for tricep pressdowns. I didnt for a while due to the tendonitis it aggravated.

As with anything, it may be useful to add them in to an existing routine to see if it brings any new results.

This was a great alternative for me because I was doing way too much damage with ballistics and the explosive style. Now Im much more focused on the muscles Im training.

KILL THAT SHIT
 
Today's intake


Cereal with milk and Big100 MET RX Protien bar for first meal, (46)

Big100 Met rx protein bar for second meal, (77)

12 oz shrimp with bag of rice for third meal, (167)(18 oz skim milk)(194)

Met RX protein plus bar for fourth meal,(224)

1 pound red meat (3 patties) for fifth meal,

(296 grams protein)


Ive been posting the diet daily so far. Easy enough to post. Its significant since I have about 9 weeks left into this leaning/growth phase. So Im hitting the routine harder for the time being. I was more maintaining or slowly growing for a while, sometimes regaining from breaks.

Slept heavily after back training and eating. Combination of the overall exhaustion I always have, with some tramadol withdrawals. I tend to get those when I dont take it at consistant intervals. Also it happens when Ive been on the same dose for too long. So its just part of being on that shit.

Im still using simpler ways to keep the shit consistant. Ive been using protein bars heavily which has been a massive help with protein and calories. Cant say the quality of whats in the bars, but its easy enough to experiment with. So far my results are steady and on track.

The pound of red meat is extremely easy. I just use tin foil on both plates of the foreman grill to avoid clean up. Cook them. Then I layer the 3 patties with barbecue sauce. Stack them and stick a fork through the three patties. Consume it very quickly that way.

I drank some milk as well but I will list that as part of the next day's consumption. 7 am is my cut off point for listing meals for each day. I drink milk in 18-30 oz increments. Meaning I fill a cup of those sizes and leave it out until I finish it, then refill throughout the day.

Milk I use as a continual way of drip feeding nutrients to the muscle the entire day. Its the most effective single food for me. The fairlife version has been the best as it has 50 percent more protein.

Been keeping around the 300 protein mark pretty steadily sometimes more. Sometimes less. Im rarely sinking below 200 as I try to keep that as my bare minimum for a bad day.

Especially during this leaning phase, Im experimenting with the higher protein low carb approach.

I think Ill be able to make some pretty clean muscle gains during this phase. I never really tried a cleaner approach to muscle gain, so this is new, especially with trying to get leaner now.

KILL THAT SHIT
 
Scoop of karbolyn too and amino acid powder during training. Could be considered food maybe. The carb powder atleast. I list those in my supplement portion of the journal. Since that was part of my intratraining drink.
 
Legs back up to 28 inches cold. Other measurements still holding at 19 1/4 cold arm (largest arm) and 55 inch cold flexed chest.

Kill that shit
 
Current cold shot of arm at 19 1/4 inches flexed





Should atleast hit 19 1/2 in the next 9 weeks of this phase and get a little leaner.

KILL THAT SHIT
 
Considering going to train chest and delts in a moment. The other location doesnt open til wednesday and has two machines I use. However I dont really need the nautilus overhead press since it activates some upper chest, and Im trying to rehab the area. I can just stick with hammerstrength shoulder press then maybe finish with pin loaded presses and lateral work.

As far as the chest rehab. I can do more volume with the dumbbells possibly. Flat dumbbell presses. And maybe find something else that doesnt stretch the area too deeply. I dont really plan days, I just get shit done when I feel like it.

Some possible targets today. 450x10 plus on iso lateral hammer strength press. I havent really pushed this weight many times, so its just a matter of time before I break 20 reps. I gain strength consistantly and fast these days. Size is a longer process.

Another possibility is 100s x 30 for the flat dumbbell presses. That will depend how recovered the strained chest is, and also how much rest I had in the sets prior, how much pre exhaustion etc. I should be banging out 50 in the next month or so, I would think. I base that on hitting 48 with 100s on the inclines before my last strain. I believe I even got back to 100s for 48, which was a record at the time, after popping my chest 1 or 2 times already. So Ive rehabbed twice already from the last two pops. Should be able to do so again but I have to not get greedy with heavy weight or even pushing too many reps at times.

KILL THAT SHIT
 
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