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The Beast's Training Journal!
- Thread starter WalkingBeast
- Start date
Size coming back up from the 2 week break. Largest arm back to 19 1/4 cold flexed. Chest is at 54 3/4, almost back to 55 inches cold flexed (56 and 19 1/2 are peak measurements, but Im leaner now). Waist is still mostly down from the leaning phase prior to the incomplete growth phase I did. I only completed 4 1/2 weeks of a 10 week planned growth phase, then took 2 weeks off. However I am holding more muscle now at a leaner composition. So it wasnt a complete waste of time and broke some new strength records.
About to hit arms. Will be my first arm session since the 2 week break. Just to get a good pump and send a good signal. Maintenance/ leaning phase, maybe even very slow growth for now.
KILL THAT SHIT
About to hit arms. Will be my first arm session since the 2 week break. Just to get a good pump and send a good signal. Maintenance/ leaning phase, maybe even very slow growth for now.
KILL THAT SHIT
Arms
First week back from 2 week break. Leaning/ Maintenance phase
All my muscle seems to have filled back out in the first week back, mostly. Arms back up to 19 1/4 and chest back up around 55 inches cold flexed. Peak measurements are 56 and 19 1/2 cold but Im leaner now. Waist is back down to where it was prior to the recent 4 1/2 week growth phase (ended it early). I would still like to bring it down 4 inches while maintaining as much muscle as possible. Ive lost 2 inches already and my muscular measurments have barely gone down. So I may have either gained some new muscle or just held onto what I had. Im doing it very slowly.
Right elbow was clicking badly with the 110 lb tricep only dumbbell press. Ended the set early. Did about 10 reps with the click, then flared out elbow and it was fucking with my chest, which Im still rehabbing. Strength was about 4 reps down from previous best (new movement), but everything should be back by next week mostly. Should be good for some records next week. I lost very little from 2 weeks of no training and not eating for size or maintenance. Size wise its mostly back in the first week. My elbows tend to be like this for the first week or two coming back from a break but it subsides.
Next session I may aim for some records with 125 lb dumbbell shoulder presses, 100 lb and maybe 120 lb. Full range reps again. Have to see how my shoulders feel as well. The dumbbell shoulder presses are starting to take a toll on shoulder joints, so soon I may switch up movements. It doesnt really matter since this is a leaning/maintenance phase for now.
Records are to keep me motivated to train but dont need them to grow anymore, and maintenance is very easy.
Have been getting the best tricep stimulation ive felt in a long time with the tricep only dumbbell press. My triceps are denser to the touch now. That could be because I got a little leaner but I think the extra stimulation may bring some new growth to the triceps longterm.
228 lbs after protein bar and some milk
Tricep Only Flat Dumbbell Press (palms facing, elbows tucked to sides)
45x80 warm
100x26
110x12 (Right elbow clicking heavily for atleast 10 of these reps. Flaring the right arm to the side to take pressure off the elbow resulted in my chest contracting. Im rehabbing the area so I ended it early. Anytime I use my chest I warm it up heavily now. This is why I do my chest rehab work prior to any overhead shoulder pressing. Chest can easily contract or spasm during those movements.)
See videos for 100 and 110 lbs sets
Straight Bar Pressdowns
No rest til line
KILOGRAMS unless noted othwerwise
35x50
65x20
95x10 (210 lb stack)
40x20 alternating dumbbell curls , palms facing entire time, holds at top
-----
No rest til line (See two part video. Camera cuts the shit into two videos)
300 lbs x 12
255 lbs x 15
210 lbs x 10 (Stack, 95 kilo)
80 (kilos again) x ?? (Can count them in video. Didnt bother)
65x (same. Reps not important)
50x30 (I believe)
40x20 Alternating Dumbbell Curls, strict again, holds at top
-----
No rest til line
300 lbs x10
255 lbs x10
95x10 (Kilos for the rest)
80x10
65x10
50x30 (with the 50 kilo sets I regripped once or twice after very brief rest pause)
40x20 Alt DB curl , same style, holds
-------
One Arm Cable Pressdown
No rest except when switching arms
25 kilos x 20 (each set is matched on both arms)
30x15
35x10
42x3
-----
Triceps got heavily pre exhausted between the 2 week break and the tricep only DB presses. It worked well to prime them for extra stimulation.
Upright Seated Dumbbell Curl
35x20 (Long holds at top)
No rest til line
40x12 (long holds)
35x8 Standing Alt Db Curl (not the palms facing style, but with a twist)
------
Alternating Dumbbell Curls With Reverse Curl Negatives
No rest til line
55x5
40x5
35x5
-----
Left shoulder irritation so didnt go heavy with curls
Dumbbell Hammer Curls
no rest til line
55x10
40x10
35x10
-------
again
40x15
35x15
-------
Incline Dumbbell Curls
40x10 (with brief rest pauses. Arms real pumped at this point)
KILL THAT SHIT
videos below
First week back from 2 week break. Leaning/ Maintenance phase
All my muscle seems to have filled back out in the first week back, mostly. Arms back up to 19 1/4 and chest back up around 55 inches cold flexed. Peak measurements are 56 and 19 1/2 cold but Im leaner now. Waist is back down to where it was prior to the recent 4 1/2 week growth phase (ended it early). I would still like to bring it down 4 inches while maintaining as much muscle as possible. Ive lost 2 inches already and my muscular measurments have barely gone down. So I may have either gained some new muscle or just held onto what I had. Im doing it very slowly.
Right elbow was clicking badly with the 110 lb tricep only dumbbell press. Ended the set early. Did about 10 reps with the click, then flared out elbow and it was fucking with my chest, which Im still rehabbing. Strength was about 4 reps down from previous best (new movement), but everything should be back by next week mostly. Should be good for some records next week. I lost very little from 2 weeks of no training and not eating for size or maintenance. Size wise its mostly back in the first week. My elbows tend to be like this for the first week or two coming back from a break but it subsides.
Next session I may aim for some records with 125 lb dumbbell shoulder presses, 100 lb and maybe 120 lb. Full range reps again. Have to see how my shoulders feel as well. The dumbbell shoulder presses are starting to take a toll on shoulder joints, so soon I may switch up movements. It doesnt really matter since this is a leaning/maintenance phase for now.
Records are to keep me motivated to train but dont need them to grow anymore, and maintenance is very easy.
Have been getting the best tricep stimulation ive felt in a long time with the tricep only dumbbell press. My triceps are denser to the touch now. That could be because I got a little leaner but I think the extra stimulation may bring some new growth to the triceps longterm.
228 lbs after protein bar and some milk
Tricep Only Flat Dumbbell Press (palms facing, elbows tucked to sides)
45x80 warm
100x26
110x12 (Right elbow clicking heavily for atleast 10 of these reps. Flaring the right arm to the side to take pressure off the elbow resulted in my chest contracting. Im rehabbing the area so I ended it early. Anytime I use my chest I warm it up heavily now. This is why I do my chest rehab work prior to any overhead shoulder pressing. Chest can easily contract or spasm during those movements.)
See videos for 100 and 110 lbs sets
Straight Bar Pressdowns
No rest til line
KILOGRAMS unless noted othwerwise
35x50
65x20
95x10 (210 lb stack)
40x20 alternating dumbbell curls , palms facing entire time, holds at top
-----
No rest til line (See two part video. Camera cuts the shit into two videos)
300 lbs x 12
255 lbs x 15
210 lbs x 10 (Stack, 95 kilo)
80 (kilos again) x ?? (Can count them in video. Didnt bother)
65x (same. Reps not important)
50x30 (I believe)
40x20 Alternating Dumbbell Curls, strict again, holds at top
-----
No rest til line
300 lbs x10
255 lbs x10
95x10 (Kilos for the rest)
80x10
65x10
50x30 (with the 50 kilo sets I regripped once or twice after very brief rest pause)
40x20 Alt DB curl , same style, holds
-------
One Arm Cable Pressdown
No rest except when switching arms
25 kilos x 20 (each set is matched on both arms)
30x15
35x10
42x3
-----
Triceps got heavily pre exhausted between the 2 week break and the tricep only DB presses. It worked well to prime them for extra stimulation.
Upright Seated Dumbbell Curl
35x20 (Long holds at top)
No rest til line
40x12 (long holds)
35x8 Standing Alt Db Curl (not the palms facing style, but with a twist)
------
Alternating Dumbbell Curls With Reverse Curl Negatives
No rest til line
55x5
40x5
35x5
-----
Left shoulder irritation so didnt go heavy with curls
Dumbbell Hammer Curls
no rest til line
55x10
40x10
35x10
-------
again
40x15
35x15
-------
Incline Dumbbell Curls
40x10 (with brief rest pauses. Arms real pumped at this point)
KILL THAT SHIT
videos below
About to hit chest rehab and delts. Hurricane is on the way so may fuck up training and eating next few days, weeks. Can never predict. Doesnt really matter, Id just get leaner on canned food. Ill see how my shoulder joints feel today. I should be able to get in atleast another shoulder dumbbell pressing session. Some possible targets today are 100x50 plus on flat dumbbell press, 100x22 on seated shoulder db press, 120x8,125x6. Will see how shit feels though. Second week back from 2 week break. Most of the size is back and strength should be atleast back for shoulder pressing. Chest takes a little longer to come back. Elbow clicking may be an issue too.
Blood pressure issue , or dizziness, whatever the fuck it is, seems somewhat improved. Ill see when I hit those sets though. I was able to perform a 4 minute dropset for arms yesterday without any heavy breathing, dizziness. Will see
KILL THAT SHIT
Blood pressure issue , or dizziness, whatever the fuck it is, seems somewhat improved. Ill see when I hit those sets though. I was able to perform a 4 minute dropset for arms yesterday without any heavy breathing, dizziness. Will see
KILL THAT SHIT
Chest Rehab And Shoulders (overhead pressing and trap focused laterals)
Second week back from 2 week break. Leaning phase/ Maintenance. Low volume.
A few more records today. Will see how much longer my shoulder joints hold up to dumbbell shoulder pressing. This movement is taking a toll so it may be time to switch movements soon. Ill try for some more records on db shoulder presses while they allow. This is really just a leaning/maintenance phase.
Second week back from 2 week break. Shoulder strength is already above where it was before the break, within a week of being back. Still using full range reps for the shoulder pressing work. Just to switch shit up. The dizziness issue was still there but MUCH improved. It seems to be fading out and should be gone soon.
Records today were seated db shoulder presses, 125x5,120x8,100x22. Flat dumbbell press strength still not full back. Hit 40 reps with the 100s, was at 50 before the break. Chest is slower to come back. Should be back soon. Still rehabbing the area and doing light shit for chest only. High rep mostly.
Hurricane is approaching, possibly by tommorrow morning. That may effect training and eating but has yet to be determined. Less calories isnt a problem now anyway since Im trying to lean out slowly.
Left shoulder is starting to get pretty inflamed though, so Ill see how the shit feels and adapt the routines based on that. Im only training 3 times a week now.
227 lbs after protein bar and 18 oz milk
CHEST REHABILITATION
Flat barbell Bench Press (Used for stretching and warming up only)
Bar x 200 with Stretches to each side
Flat Dumbbell Bench Press (3/4 style reps as usual with this movement)
50x60 warm up
100x40 (Still 10 under from before break, but should be back soon. See video)
Seated Dumbbell Shoulder Press (Full range reps. Bench is slightly inclined to take pressure off spine)
50x40 warm
100x22 (See video. PR, basically 22. A little short on the final rep.)
125x5 (PR. Camera collapsed. Video is just posted as a marker for me)
120x8 (One rep PR. See video. Still a new movement but these will come up fast aslong as I keep doing them. Shoulder joint will decide that. Will gain strength regardless of what pressing movement)
100x18
Nautilus Horizontal Chest Press (plate loaded)
Full range reps with Holds
No rest til line
180x20 barbell style grip
180x5 Inside palms facing grip (not pushing failure , rehabbing chest strains)
-------
No rest til line
270x8 barbell grip
270x5 inside grip
------
No rest again
270x9 barbell
270x5 inside
180x10 barbell
180x5 inside
------
Didnt do holds with the inside grip reps, or lock them out. These are tougher on the chest strains.
Iso Lateral Hammer Strength Shoulder Press (Full range)
90x40 warm
270x15 warm
360x15 warm
No rest til line (see video)
450x5
360x8
270x10
180x20
-----
Nautilus Overhead Press (plate loaded again) (Full range reps)
No rest (see video)
270x20
360x5
450x4
--------
No rest til line (see video)
540x7
450x3
360x4
270x5
------
Got to be careful with pushing failure on these. Neck tightness.
Dumbbell Laterals (trap focused version)
no rest til line
45x20
65x10
-----
again
65x15
50x10
45x10
------
Left shoulder joint burning heavily by this point. Ended it here.
KILL THAT SHIT
Videos below
Second week back from 2 week break. Leaning phase/ Maintenance. Low volume.
A few more records today. Will see how much longer my shoulder joints hold up to dumbbell shoulder pressing. This movement is taking a toll so it may be time to switch movements soon. Ill try for some more records on db shoulder presses while they allow. This is really just a leaning/maintenance phase.
Second week back from 2 week break. Shoulder strength is already above where it was before the break, within a week of being back. Still using full range reps for the shoulder pressing work. Just to switch shit up. The dizziness issue was still there but MUCH improved. It seems to be fading out and should be gone soon.
Records today were seated db shoulder presses, 125x5,120x8,100x22. Flat dumbbell press strength still not full back. Hit 40 reps with the 100s, was at 50 before the break. Chest is slower to come back. Should be back soon. Still rehabbing the area and doing light shit for chest only. High rep mostly.
Hurricane is approaching, possibly by tommorrow morning. That may effect training and eating but has yet to be determined. Less calories isnt a problem now anyway since Im trying to lean out slowly.
Left shoulder is starting to get pretty inflamed though, so Ill see how the shit feels and adapt the routines based on that. Im only training 3 times a week now.
227 lbs after protein bar and 18 oz milk
CHEST REHABILITATION
Flat barbell Bench Press (Used for stretching and warming up only)
Bar x 200 with Stretches to each side
Flat Dumbbell Bench Press (3/4 style reps as usual with this movement)
50x60 warm up
100x40 (Still 10 under from before break, but should be back soon. See video)
Seated Dumbbell Shoulder Press (Full range reps. Bench is slightly inclined to take pressure off spine)
50x40 warm
100x22 (See video. PR, basically 22. A little short on the final rep.)
125x5 (PR. Camera collapsed. Video is just posted as a marker for me)
120x8 (One rep PR. See video. Still a new movement but these will come up fast aslong as I keep doing them. Shoulder joint will decide that. Will gain strength regardless of what pressing movement)
100x18
Nautilus Horizontal Chest Press (plate loaded)
Full range reps with Holds
No rest til line
180x20 barbell style grip
180x5 Inside palms facing grip (not pushing failure , rehabbing chest strains)
-------
No rest til line
270x8 barbell grip
270x5 inside grip
------
No rest again
270x9 barbell
270x5 inside
180x10 barbell
180x5 inside
------
Didnt do holds with the inside grip reps, or lock them out. These are tougher on the chest strains.
Iso Lateral Hammer Strength Shoulder Press (Full range)
90x40 warm
270x15 warm
360x15 warm
No rest til line (see video)
450x5
360x8
270x10
180x20
-----
Nautilus Overhead Press (plate loaded again) (Full range reps)
No rest (see video)
270x20
360x5
450x4
--------
No rest til line (see video)
540x7
450x3
360x4
270x5
------
Got to be careful with pushing failure on these. Neck tightness.
Dumbbell Laterals (trap focused version)
no rest til line
45x20
65x10
-----
again
65x15
50x10
45x10
------
Left shoulder joint burning heavily by this point. Ended it here.
KILL THAT SHIT
Videos below
Also worth mentioning . Im also 8 lbs lighter and carrying most of my muscle, if not all, as well as a little stronger already on shoulder presses. Mostly just lost some gut mass. Bringing it back down to where it was before the recent growth phase while keeping most of the muscle.
PC was down for 2 weeks. I didnt write down meals but did keep track of my 3 training sessions. I dont have the exact dates of the training sessions but its good enough. Ill condense them all in this post.
Eating was down due to not writing down meals. I eat more when I write it down. Only trying to lean out now and maintain muscle. Only training 2x a week for now. Lost more weight then usual but I will be keeping track of meals again, so it should improve.
Hit 2 records with DB shoulder presses with the 120s and 125s. Not bad for being alot lighter. Shoulder joints are catching up to me though so may be switching movements. I switched to overhead nautilus machine for previous pressing session instead of dumbbells.
I also added incline work back in. Havent hit any incline work for a while so I could rehab my chest. Incline seems to damage the area more. Will try to gradually reintroduce the shit.
Here is the 3 sessions I did
Chest rehab and shoulders (10-11-16 , estimated date)
Chest was tender on this day. So didnt push it hard with the flat dumbbell presses. Strength felt way off with chest.
Hit PRs with 120 and 125s on db shoulder presses
224 lbs (eating was down due to not keeping track of intake, pc was down)
Leaning/Maintenance phase
Chest Rehab
Flat bench dumbbell press
50x100 warm
75x40 same (chest felt overly tender)
100x20 (very weak today with chest, but chest felt compromised)
Seated Dumbbell Shoulder Press (slight incline to take pressure off spine) (strength here was fine)
Full range reps for these, chest presses were constant tension style
50x60 warm
100x21(PR)
125x7 (PR, see video)
120x8 1/2 (see video. Small PR)
Ill return to this movement later. Shoulder joints need a break from this shit.
Nautilus Overhead Press (plate loaded)
No rest til line, not to failiure
Full range reps for these
270x10
450x12
540x7
------
Nautilus Horizontal Chest Press (plate loaded)
Full range reps
no rest til line
90x50
90x20 warm (dont remember if i alternated grips)
-----
Same
180x20
180x5
----------------
same
270x10
180x10
-----
Holds at the end of each rep as well
Next session , 10-13-16 estimated date
Back
222 lbs
Chin Ups (palms facing close grip)
180 lbs assistance x 20-25 warm
100 lbs assistance x 15
20 with bodyweight (lost alot of strength but eating was way down, shoulders were beat up)
10 with bodyweight
Iso High Row Hammer Strength (plateloaded)
no rest
90x20
270x20
-----
Same
360x8
270x10
180x10
-----
Taking it easy on shoulder joints
Lat Pullover Hammer Strength Plate loaded
140x30
165x30
Possibly with no rest between these, but cant remember
Iso Low Row Hammer strength plate loaded
190x30
280x30
305x15
Cybex Lat Pull
205x15
305x12
Dumbbell Laterals (trap focused version)
no rest til line
35x30
55x10
-----
again
55x20
35x20
-------
Third session
Chest and shoulders
222 lbs
Switched to machines only for pressing. To give shoulders a break.
Flat barbell bench press (stretching only)
bar x 200 with barbell stretches
Hammer Strength incline press (plate loaded) (Full range reps, except not bottoming out at the bottom, damages the injured chest area)
no rest til line
Empty machine x 50 (warm)
90x50 warm
180x20 warm
---------------
180x20
230x20
270x20
320x15
no rest til line
360x10
270x9
180x8
----------
Gradually warming up since this was first time reintroducing incline work in a while. Rehabbing chest. Will be working up with full range reps for a while.
Nautilus Horizontal Chest Press (plate loaded)
full range reps again
no rest til line
barbell style grip
90x20
180x10
----------
230x12
no rest til line
270x8
180x10
-----
Holds on many reps too
Nautilus Overhead Press (plate loaded)
Full range reps
180x20 warm
360x15 warm
450x10 warm
No rest til line
540x5
450x5
360x8
270x10
180x20
-----
KILL THAT SHIT
Videos from session one below
Eating was down due to not writing down meals. I eat more when I write it down. Only trying to lean out now and maintain muscle. Only training 2x a week for now. Lost more weight then usual but I will be keeping track of meals again, so it should improve.
Hit 2 records with DB shoulder presses with the 120s and 125s. Not bad for being alot lighter. Shoulder joints are catching up to me though so may be switching movements. I switched to overhead nautilus machine for previous pressing session instead of dumbbells.
I also added incline work back in. Havent hit any incline work for a while so I could rehab my chest. Incline seems to damage the area more. Will try to gradually reintroduce the shit.
Here is the 3 sessions I did
Chest rehab and shoulders (10-11-16 , estimated date)
Chest was tender on this day. So didnt push it hard with the flat dumbbell presses. Strength felt way off with chest.
Hit PRs with 120 and 125s on db shoulder presses
224 lbs (eating was down due to not keeping track of intake, pc was down)
Leaning/Maintenance phase
Chest Rehab
Flat bench dumbbell press
50x100 warm
75x40 same (chest felt overly tender)
100x20 (very weak today with chest, but chest felt compromised)
Seated Dumbbell Shoulder Press (slight incline to take pressure off spine) (strength here was fine)
Full range reps for these, chest presses were constant tension style
50x60 warm
100x21(PR)
125x7 (PR, see video)
120x8 1/2 (see video. Small PR)
Ill return to this movement later. Shoulder joints need a break from this shit.
Nautilus Overhead Press (plate loaded)
No rest til line, not to failiure
Full range reps for these
270x10
450x12
540x7
------
Nautilus Horizontal Chest Press (plate loaded)
Full range reps
no rest til line
90x50
90x20 warm (dont remember if i alternated grips)
-----
Same
180x20
180x5
----------------
same
270x10
180x10
-----
Holds at the end of each rep as well
Next session , 10-13-16 estimated date
Back
222 lbs
Chin Ups (palms facing close grip)
180 lbs assistance x 20-25 warm
100 lbs assistance x 15
20 with bodyweight (lost alot of strength but eating was way down, shoulders were beat up)
10 with bodyweight
Iso High Row Hammer Strength (plateloaded)
no rest
90x20
270x20
-----
Same
360x8
270x10
180x10
-----
Taking it easy on shoulder joints
Lat Pullover Hammer Strength Plate loaded
140x30
165x30
Possibly with no rest between these, but cant remember
Iso Low Row Hammer strength plate loaded
190x30
280x30
305x15
Cybex Lat Pull
205x15
305x12
Dumbbell Laterals (trap focused version)
no rest til line
35x30
55x10
-----
again
55x20
35x20
-------
Third session
Chest and shoulders
222 lbs
Switched to machines only for pressing. To give shoulders a break.
Flat barbell bench press (stretching only)
bar x 200 with barbell stretches
Hammer Strength incline press (plate loaded) (Full range reps, except not bottoming out at the bottom, damages the injured chest area)
no rest til line
Empty machine x 50 (warm)
90x50 warm
180x20 warm
---------------
180x20
230x20
270x20
320x15
no rest til line
360x10
270x9
180x8
----------
Gradually warming up since this was first time reintroducing incline work in a while. Rehabbing chest. Will be working up with full range reps for a while.
Nautilus Horizontal Chest Press (plate loaded)
full range reps again
no rest til line
barbell style grip
90x20
180x10
----------
230x12
no rest til line
270x8
180x10
-----
Holds on many reps too
Nautilus Overhead Press (plate loaded)
Full range reps
180x20 warm
360x15 warm
450x10 warm
No rest til line
540x5
450x5
360x8
270x10
180x20
-----
KILL THAT SHIT
Videos from session one below
Back
Extremely light and low volume maintenance
Muscles fatigued real quick today. Real weak. This may be a side effect of high thyroid levels, which showed up in my bloodwork recently. Just started a med to lower that. Will see if some things improve with that.
Right now I am just looking to maintain muscle with the least amount of work. Somewhat like a break. Training only twice a week with lower volume.
Back was stiff as fuck. Arms had alot of tenderness, everything was overly sore and fatigued very quick. Afterwards my entire back was unusually stiff. May be related to the thyroid issue or from not training as intense lately and the low eating in the last 2 weeks.
Im only training pressing on one day, rowing on the other. I may throw in biceps and triceps at the end of chest/shoulders and back days. Ill experiment with low volume and see what works. Arms have lost some size and staying in the 18 3/4 to 19 cold range but Im also lighter from the low eating the last 2 weeks.
If my body is still torn up like this then it may be time for a full break again. Will feel shit out.
Back and chest strength with dumbbells was way down by my shoulder dumbbell pressing strength was good enough to hit a few records last week. So its mixed. Shoulder strains may be radiating pain into other areas as well.
222 lbs before meals
Chin ups (palms facing, close grip)
160 lbs assistance x 20 warm
100 lbs assistance x 10 warm
23 with bodyweight (strength way down today, was bad last week too though)
8 with bodyweight
Lat pullover Hammerstrength (plate loaded)
90x70 (hiatal hernia had some popping today, so I stopped it here)
Iso High Row Hammerstrength (plate loaded)
140x20
270x12
270x12
holds mixed in with all rowing sets mostly
Iso high row hammer strength (plate loaded)
180x20
270x15
Cybex Lat pull (pin loaded)
205x15
305x10
Didnt push failure or volume today. Body was thrashed for whatever reason
KILL THAT SHIT
Extremely light and low volume maintenance
Muscles fatigued real quick today. Real weak. This may be a side effect of high thyroid levels, which showed up in my bloodwork recently. Just started a med to lower that. Will see if some things improve with that.
Right now I am just looking to maintain muscle with the least amount of work. Somewhat like a break. Training only twice a week with lower volume.
Back was stiff as fuck. Arms had alot of tenderness, everything was overly sore and fatigued very quick. Afterwards my entire back was unusually stiff. May be related to the thyroid issue or from not training as intense lately and the low eating in the last 2 weeks.
Im only training pressing on one day, rowing on the other. I may throw in biceps and triceps at the end of chest/shoulders and back days. Ill experiment with low volume and see what works. Arms have lost some size and staying in the 18 3/4 to 19 cold range but Im also lighter from the low eating the last 2 weeks.
If my body is still torn up like this then it may be time for a full break again. Will feel shit out.
Back and chest strength with dumbbells was way down by my shoulder dumbbell pressing strength was good enough to hit a few records last week. So its mixed. Shoulder strains may be radiating pain into other areas as well.
222 lbs before meals
Chin ups (palms facing, close grip)
160 lbs assistance x 20 warm
100 lbs assistance x 10 warm
23 with bodyweight (strength way down today, was bad last week too though)
8 with bodyweight
Lat pullover Hammerstrength (plate loaded)
90x70 (hiatal hernia had some popping today, so I stopped it here)
Iso High Row Hammerstrength (plate loaded)
140x20
270x12
270x12
holds mixed in with all rowing sets mostly
Iso high row hammer strength (plate loaded)
180x20
270x15
Cybex Lat pull (pin loaded)
205x15
305x10
Didnt push failure or volume today. Body was thrashed for whatever reason
KILL THAT SHIT
Chest Rehab, Shoulders, Rear Delts (trap focused laterals, overhead pressing for shoulders)
Maintenance/Leaning Phase
Very light and low volume
Tried some smith machine military presses but couldnt remember how I had the shit set up since its been a while. The exact incline, distance from bar, lower seat portion etc. Didnt feel right. Itll come back once I start fucking around with the movement again.
I avoided dumbbell pressing again. Giving my shoulder joints a break. Still only training twice a week and keeping everything low for basic maintenance. Eating is reduced too but should be enough to keep most of my size.
Second week hitting incline work for chest again. Still using full reps , except not bottoming out, so just short of hitting the bottom. Keeps a more constant tension and avoids overstretching the compromised area at the bottom.
Shoulder pressing strength was way down, especially on the nautilus overhead pressing machine. This may be from taking a 2 week break a few weeks ago, plus training low intensity, low volume to maintain. Experimenting to see what I can get away with for now, to maintain.
Also my thyroid level was high, so there may be some side effects with that. I think its more related to the lower intensity and volume, frequency of sessions. Only training twice a week. No arm work.
I may add arms back in. Will see. If Im going to train 3 times a week I might as well just go back into a growth phase, from my point of view. So maybe Ill add some sets into my 2 training days to compensate. Will see if they lose anymore size. My eating was also low for 2 weeks when I stopped keeping track of meals (pc was down). So that may have contributed to being weaker, losing some size.
I will bring up the reps weekly with the incline presses. I am still not pushing the limits of my chest with intensity, since the area is always tender. Right side had more tenderness today than left.
223 lbs after some milk and food from previous night
CHEST REHAB
Flat Barbell Bench Press (to stretch and warm up only)
Bar x 200 plus barbell stretches to each side
Incline Hammer Strength Press (Full range, except just short of hitting bottom of machine)
No rest til line
90x50 constant tension style
180x30 same
270x10 Full range from this point
------
320x17 (Full to just short of locking)
360x15 (Same)
380x10 (Same)
410x8 (Same)
Nautilus Horizontal Chest Press (plate loaded also)
180x30 (Full range with holds)
270x10 (Same)
No rest til line
230x10
180x10(same style with these)
-----
Also just short of hitting the bottom of machine
Had to train around chest tenderness.
Smith Machine Military Press (Closer grip)
Couldnt remember how I had the shit set up so I never got the set up right. Still fatigued quick with shoulder pressing today.
Full range (to chin and locked)
135x25 Warm
225x13
225x12
225x10
These were basically warm ups but never got in the right position. I was hitting 315 for 20 plus and 385 for reps a few months ago so I doubt my strength was that decreased. May have pre exhausted quick today as well. Normally I can hit high volume of sets and my strength decreases are extremely gradual.
Nautilus Overhead Press (plate loaded. Seat set to line below 9)
Full range reps
180x30 warm
360x10
450x7 (very weak today)
No rest til line
540x3
450x3
360x5
270x10
----
Dumbbell Laterals (trap focused version)
no rest til line
45x30
50x10
-----
no rest til line
50x20
65x5
-----
again
50x20
65x5
-----
again
45x25
65x5
------
Just to get some blood in traps. Havent done much for them in a while.
Not to failure.
Reverse Machine Flies (Long holds and very short rest between sets for these)
125x15
125x15
125x10
125x15
These irritated shoulder joints so kept it light.
KILL THAT SHIT
Maintenance/Leaning Phase
Very light and low volume
Tried some smith machine military presses but couldnt remember how I had the shit set up since its been a while. The exact incline, distance from bar, lower seat portion etc. Didnt feel right. Itll come back once I start fucking around with the movement again.
I avoided dumbbell pressing again. Giving my shoulder joints a break. Still only training twice a week and keeping everything low for basic maintenance. Eating is reduced too but should be enough to keep most of my size.
Second week hitting incline work for chest again. Still using full reps , except not bottoming out, so just short of hitting the bottom. Keeps a more constant tension and avoids overstretching the compromised area at the bottom.
Shoulder pressing strength was way down, especially on the nautilus overhead pressing machine. This may be from taking a 2 week break a few weeks ago, plus training low intensity, low volume to maintain. Experimenting to see what I can get away with for now, to maintain.
Also my thyroid level was high, so there may be some side effects with that. I think its more related to the lower intensity and volume, frequency of sessions. Only training twice a week. No arm work.
I may add arms back in. Will see. If Im going to train 3 times a week I might as well just go back into a growth phase, from my point of view. So maybe Ill add some sets into my 2 training days to compensate. Will see if they lose anymore size. My eating was also low for 2 weeks when I stopped keeping track of meals (pc was down). So that may have contributed to being weaker, losing some size.
I will bring up the reps weekly with the incline presses. I am still not pushing the limits of my chest with intensity, since the area is always tender. Right side had more tenderness today than left.
223 lbs after some milk and food from previous night
CHEST REHAB
Flat Barbell Bench Press (to stretch and warm up only)
Bar x 200 plus barbell stretches to each side
Incline Hammer Strength Press (Full range, except just short of hitting bottom of machine)
No rest til line
90x50 constant tension style
180x30 same
270x10 Full range from this point
------
320x17 (Full to just short of locking)
360x15 (Same)
380x10 (Same)
410x8 (Same)
Nautilus Horizontal Chest Press (plate loaded also)
180x30 (Full range with holds)
270x10 (Same)
No rest til line
230x10
180x10(same style with these)
-----
Also just short of hitting the bottom of machine
Had to train around chest tenderness.
Smith Machine Military Press (Closer grip)
Couldnt remember how I had the shit set up so I never got the set up right. Still fatigued quick with shoulder pressing today.
Full range (to chin and locked)
135x25 Warm
225x13
225x12
225x10
These were basically warm ups but never got in the right position. I was hitting 315 for 20 plus and 385 for reps a few months ago so I doubt my strength was that decreased. May have pre exhausted quick today as well. Normally I can hit high volume of sets and my strength decreases are extremely gradual.
Nautilus Overhead Press (plate loaded. Seat set to line below 9)
Full range reps
180x30 warm
360x10
450x7 (very weak today)
No rest til line
540x3
450x3
360x5
270x10
----
Dumbbell Laterals (trap focused version)
no rest til line
45x30
50x10
-----
no rest til line
50x20
65x5
-----
again
50x20
65x5
-----
again
45x25
65x5
------
Just to get some blood in traps. Havent done much for them in a while.
Not to failure.
Reverse Machine Flies (Long holds and very short rest between sets for these)
125x15
125x15
125x10
125x15
These irritated shoulder joints so kept it light.
KILL THAT SHIT
About to hit an arm maintenance session. Arms are sore as fuck. Body is just torn up. Also havent been training arms the past weeks, nor training my body at my usual intensity, volume or frequency. High thyroid issue, etc. May cause muscle fatigue issues.
I think Ill bring a third training day in now. Arms. It may not be every week since this is maintenance only right now. Or I may hit my arm work in the form of a few sets after my push and pull days. Have only been training twice weekly the last few weeks.
Bare maintenance. However my size is coming back up. Chest is 55 inches cold now and arms at 19 cold. 1/2 an inch down from peak on arms, 1 inch down from peak on chest/back measurement. Not bad for the low frequency of training and much reduced food intake. Also worth considering Im a little leaner than usual, so peak measurements dont really mean much in that context.
Upper chest started to fill out immediately after hitting incline work the first day. Its already looking a little fuller. That stimulation just wasnt there for a while. Ive only been hitting flat bench style machines, dumbbells, etc, for my chest rehab. Incline puts extra strain on the compromised area but is the best for my development. I should be able to build new muscle around these strains if I listen to the pain signals. Ill be working strength back up with full range reps on hammer incline press. Once I get to 450x20 in that form that will be pretty good. Size should be mostly back in chest by then, if not back. I was hitting 580 for maybe 20 with constant tension style on that machine. Its both easier and harder than the form Im using now though. Easier in the sense that the reps are very short, harder in the sense that its pure muscle control and tension in that mid range.
Right now Im using a mix of that form. Im stopping right before hitting the bottom of the machine. This means my chest gets no rest at the bottom and no bang off the stoppers, which creates some inertia and carry the weight a bit. I did full range in the past before, but hitting the bottom, with 500x10, 540x5, etc when I was a good deal smaller in 2012. This is a refinement of those lifts. It shouldnt take long to hit 450x15-20 with this stricter style. Its good for me to switch ranges and styles.
As stated I dont need much food and training to maintain around my peak size. Im still keeping with the lower calorie regimen. I still aim to get leaner while adding muscle, even though they work against eachother. Its been successful but VERY gradual and slow so far.
Im doing it this way because I lose interest immediately if Im only leaning out and losing size and strength. I have no deadline so theres no need to rush.
Its good to be filling back out again, even though I was only slightly downsized for a few weeks. It should start coming back now.
Im thinking november 21 I may start back up on a growth phase again. Thus I may start preparing now and amping things up as I draw closer to that date. Mainly food intake and eventually training frequency.
For now I will be trying to keep protein around 200 without force feeding. More like a break. I can maintain peak size on HRT at 130-200 protein range it seems. So this will come normally for now, with only a little training.
Im starting to feel that urge again to get back into the shit. Im divided and conflicted as always. Though I cant bury that fuckin beast for too long without serious repercussions.
The more restless I get the more wreckless I become. In all aspects, training and life.
Size style training will be the focus during this maintenance phase. Probably not alot of strength record attempts until I start the growth phase. Possibly on november 21 but not set in stone
KILL THAT SHIT
I think Ill bring a third training day in now. Arms. It may not be every week since this is maintenance only right now. Or I may hit my arm work in the form of a few sets after my push and pull days. Have only been training twice weekly the last few weeks.
Bare maintenance. However my size is coming back up. Chest is 55 inches cold now and arms at 19 cold. 1/2 an inch down from peak on arms, 1 inch down from peak on chest/back measurement. Not bad for the low frequency of training and much reduced food intake. Also worth considering Im a little leaner than usual, so peak measurements dont really mean much in that context.
Upper chest started to fill out immediately after hitting incline work the first day. Its already looking a little fuller. That stimulation just wasnt there for a while. Ive only been hitting flat bench style machines, dumbbells, etc, for my chest rehab. Incline puts extra strain on the compromised area but is the best for my development. I should be able to build new muscle around these strains if I listen to the pain signals. Ill be working strength back up with full range reps on hammer incline press. Once I get to 450x20 in that form that will be pretty good. Size should be mostly back in chest by then, if not back. I was hitting 580 for maybe 20 with constant tension style on that machine. Its both easier and harder than the form Im using now though. Easier in the sense that the reps are very short, harder in the sense that its pure muscle control and tension in that mid range.
Right now Im using a mix of that form. Im stopping right before hitting the bottom of the machine. This means my chest gets no rest at the bottom and no bang off the stoppers, which creates some inertia and carry the weight a bit. I did full range in the past before, but hitting the bottom, with 500x10, 540x5, etc when I was a good deal smaller in 2012. This is a refinement of those lifts. It shouldnt take long to hit 450x15-20 with this stricter style. Its good for me to switch ranges and styles.
As stated I dont need much food and training to maintain around my peak size. Im still keeping with the lower calorie regimen. I still aim to get leaner while adding muscle, even though they work against eachother. Its been successful but VERY gradual and slow so far.
Im doing it this way because I lose interest immediately if Im only leaning out and losing size and strength. I have no deadline so theres no need to rush.
Its good to be filling back out again, even though I was only slightly downsized for a few weeks. It should start coming back now.
Im thinking november 21 I may start back up on a growth phase again. Thus I may start preparing now and amping things up as I draw closer to that date. Mainly food intake and eventually training frequency.
For now I will be trying to keep protein around 200 without force feeding. More like a break. I can maintain peak size on HRT at 130-200 protein range it seems. So this will come normally for now, with only a little training.
Im starting to feel that urge again to get back into the shit. Im divided and conflicted as always. Though I cant bury that fuckin beast for too long without serious repercussions.
The more restless I get the more wreckless I become. In all aspects, training and life.
Size style training will be the focus during this maintenance phase. Probably not alot of strength record attempts until I start the growth phase. Possibly on november 21 but not set in stone
KILL THAT SHIT
Arms
Maintenance/Leaning phase
First arm session in 3 weeks. Didnt expect to nearly hit a record with 300 lbs on pressdowns. Hit 30 reps. 31 would be a record. This has happened before with triceps where they keep thier strength. Sometimes even being stronger without direct training for several weeks. Biceps lose strength when not trained directly. They regain it quickly though. Biceps were very sore before beginning training. Arms just tore up and tender last few weeks.
Didnt effect training though. Tricep strength was good since Im still a little smaller muscle wise and alot lighter. Normally I hit that lift when Im in the upper 230s to low 240s. Gaining some weight back as I was 226 today. Not aiming for bodyweight at this stage. Just muscle size while getting leaner very slowly. Maybe even over the course of a year or two.
Im looking to gradually lose fat while adding muscle. Should be able to do it since I am doing it at a very slow pace. I prefer this method to just leaning. I dont like to lose alot of strength and size rapidly. Id rather grow as I lean.
Right now has been just maintenance. Size is coming back though as Ive increased eating slightly.
Chest/back measurement is back at 55 inches while waist is still down several inches from when I focused on leaning recently. Arms are still down to 19 inches cold but should be regain the extra 1/2 inch soon.
Laying off arm training may have given the elbows some recovery and that may be why I hit 30 with 300 today. I havent hit that many reps with that weight in a while. Friction on each machine varies however, as loading two 45 lb plates on the stack can often cause heavy friction. This makes a big difference. Felt a little friction but very minor today on that stack.
Ill likely gradually increase eating, training frequency and intensity to prepare for another growth phase starting november 21 possibly. Nothing is set in stone but its a strong possibility.
The growth phase will be done in a cleaner way as Ive been doing. More protein less calories.
Right now I only need 130-200 grams protein to get back to and stay around peak size while on HRT. Lower calories is beneficial because Ill get leaner and retain most my muscle. Some days will be higher or lower than 200 as I start increasing shit to prepare for the possible growth phase. During the growth phase I will likely aim for 300 protein, sometimes more without too much emphasis on calories or filler food like usual.
226 lbs after after a meal and 36 oz milk earlier
Strict Curved Bar Pressdowns
KILOGRAMS unless noted otherwise for tricep cable work
No rest til line
35x100
65x60
95x10
35x25 Strict dumbbell curls, both arms simultaneous with holds, palms facing forward , no twist
------
No rest til line (See video)
300 lbs x 30 (only 1 rep off from PR. Not bad for 3 weeks of no arm training)
255 lbs x10
95 Kilos again x 10 (210 lb stack)
80x10
65x10
57x10
35x20 Strict standing DB curls again, same style with holds
-------
No rest til line
300 lbs x10
255 lbs x10
95 kilos again x10
80x10
65x10
57x10
35x20 db curls again, same style
------
V Bar Pressdowns
Kilograms only for the rest of triceps
No rest til line
65x40
95x3
------
No rest til line
95x13
80x10
65x10
57x10
----------------
No rest til line
95x15
80x10
65x10
57x10
-------
One Arm Cable Pressdowns
No rest til line (Didnt keep track exactly of the reps. Alternating arms is the only rest)
20x20 (matched both sides always)
30x??
25x??
20x??
-----
Alot of reps and alternating as each side failed.
Upright Seated Dumbbell Curl
35x20 with holds
50x15 Brief rest pauses with holds mixed in (see video)
Alternating Dumbbell Curl with reverse curl negative (standing as usual)
50x8 (brief rest pause. These irritated biceps tenderness)
Standing 21's With Cambered Bar
90x21 (7 reps in 3 ranges of motion. Curling bottom to mid, mid to top, and full range)
Incline Dumbbell Curls
50x8
Freemotion Cable Curl
Holds
70x10
70x10
70x10
60x10
One Arm Preacher Curl (pin loaded machine)
??x5 (Stopped these. Fucked with bicep tightness and shoulder joints)
KILL THAT SHIT
Videos below
Tricep video is in 2 parts since this camera seperates long videos
Maintenance/Leaning phase
First arm session in 3 weeks. Didnt expect to nearly hit a record with 300 lbs on pressdowns. Hit 30 reps. 31 would be a record. This has happened before with triceps where they keep thier strength. Sometimes even being stronger without direct training for several weeks. Biceps lose strength when not trained directly. They regain it quickly though. Biceps were very sore before beginning training. Arms just tore up and tender last few weeks.
Didnt effect training though. Tricep strength was good since Im still a little smaller muscle wise and alot lighter. Normally I hit that lift when Im in the upper 230s to low 240s. Gaining some weight back as I was 226 today. Not aiming for bodyweight at this stage. Just muscle size while getting leaner very slowly. Maybe even over the course of a year or two.
Im looking to gradually lose fat while adding muscle. Should be able to do it since I am doing it at a very slow pace. I prefer this method to just leaning. I dont like to lose alot of strength and size rapidly. Id rather grow as I lean.
Right now has been just maintenance. Size is coming back though as Ive increased eating slightly.
Chest/back measurement is back at 55 inches while waist is still down several inches from when I focused on leaning recently. Arms are still down to 19 inches cold but should be regain the extra 1/2 inch soon.
Laying off arm training may have given the elbows some recovery and that may be why I hit 30 with 300 today. I havent hit that many reps with that weight in a while. Friction on each machine varies however, as loading two 45 lb plates on the stack can often cause heavy friction. This makes a big difference. Felt a little friction but very minor today on that stack.
Ill likely gradually increase eating, training frequency and intensity to prepare for another growth phase starting november 21 possibly. Nothing is set in stone but its a strong possibility.
The growth phase will be done in a cleaner way as Ive been doing. More protein less calories.
Right now I only need 130-200 grams protein to get back to and stay around peak size while on HRT. Lower calories is beneficial because Ill get leaner and retain most my muscle. Some days will be higher or lower than 200 as I start increasing shit to prepare for the possible growth phase. During the growth phase I will likely aim for 300 protein, sometimes more without too much emphasis on calories or filler food like usual.
226 lbs after after a meal and 36 oz milk earlier
Strict Curved Bar Pressdowns
KILOGRAMS unless noted otherwise for tricep cable work
No rest til line
35x100
65x60
95x10
35x25 Strict dumbbell curls, both arms simultaneous with holds, palms facing forward , no twist
------
No rest til line (See video)
300 lbs x 30 (only 1 rep off from PR. Not bad for 3 weeks of no arm training)
255 lbs x10
95 Kilos again x 10 (210 lb stack)
80x10
65x10
57x10
35x20 Strict standing DB curls again, same style with holds
-------
No rest til line
300 lbs x10
255 lbs x10
95 kilos again x10
80x10
65x10
57x10
35x20 db curls again, same style
------
V Bar Pressdowns
Kilograms only for the rest of triceps
No rest til line
65x40
95x3
------
No rest til line
95x13
80x10
65x10
57x10
----------------
No rest til line
95x15
80x10
65x10
57x10
-------
One Arm Cable Pressdowns
No rest til line (Didnt keep track exactly of the reps. Alternating arms is the only rest)
20x20 (matched both sides always)
30x??
25x??
20x??
-----
Alot of reps and alternating as each side failed.
Upright Seated Dumbbell Curl
35x20 with holds
50x15 Brief rest pauses with holds mixed in (see video)
Alternating Dumbbell Curl with reverse curl negative (standing as usual)
50x8 (brief rest pause. These irritated biceps tenderness)
Standing 21's With Cambered Bar
90x21 (7 reps in 3 ranges of motion. Curling bottom to mid, mid to top, and full range)
Incline Dumbbell Curls
50x8
Freemotion Cable Curl
Holds
70x10
70x10
70x10
60x10
One Arm Preacher Curl (pin loaded machine)
??x5 (Stopped these. Fucked with bicep tightness and shoulder joints)
KILL THAT SHIT
Videos below
Tricep video is in 2 parts since this camera seperates long videos
Re upload . Copyright bullshit
Looks like I would have to install a video editing program to remove the sound from the video, than re upload. Not worth it for one video. I already have one or more vids of the 300x30 and longer dropsets as well. So its nothing unique. If this becomes a more regular problem than I will do that. If I fix the video Ill repost it. I cant control the shitty music at the gym and youtube likes to file copyrights on that shit.
KILL THAT SHIT
KILL THAT SHIT
About to hit some back. Maybe some trap work with laterals and rear delts. Only reason Ive been adding in some rear delt work is to possibly stabilise the shoulder joint as Im front delt dominant. May cause some of my shoulder issues.
The idea is that Ill focus on contraction and keep shit relatively light to let shoulders heal. Since a maintenance phase doesnt really need heavy training. However the beast emerges once I enter the gym and tend to justify heavy lifting. Will see how everything feels though.
Im mostly back up to peak size and leaner, so the routine is effective for now. Until its time to focus on growth. Maybe by november 21. Hard to say where Ill be at with chin ups but thats a possible area for a PR, especially since Im lighter. Strength in back has been down though so I cant say where itll be. Weight is coming up too again.
Depending on which gym I use, the chin up machine is slightly different too. This may also have something to do with why I hit less chins at that gym. Maybe the grip is different slightly. Hard to say.
KILL THAT SHIT
The idea is that Ill focus on contraction and keep shit relatively light to let shoulders heal. Since a maintenance phase doesnt really need heavy training. However the beast emerges once I enter the gym and tend to justify heavy lifting. Will see how everything feels though.
Im mostly back up to peak size and leaner, so the routine is effective for now. Until its time to focus on growth. Maybe by november 21. Hard to say where Ill be at with chin ups but thats a possible area for a PR, especially since Im lighter. Strength in back has been down though so I cant say where itll be. Weight is coming up too again.
Depending on which gym I use, the chin up machine is slightly different too. This may also have something to do with why I hit less chins at that gym. Maybe the grip is different slightly. Hard to say.
KILL THAT SHIT
Back , Shoulders (trap focused laterals), Rear delts
Very light, Low volume
Another maintenance session. Strength is coming back but still off. It comes back quickly when shit is in place. Size is starting to come back as ive increased eating again. Ill see about hitting a growth phase on the 21rst of next month. Will likely increase training to 3x a week as well and start to gradually increase everything, so that if I decide to hit a 10 week growth phase Im ready to start it.
Strength and size is coming back gradually. Biceps have been sore as fuck. It comes in phases. It was a big problem today with rowing work. I didnt go heavy on pullovers because hiatal hernia is very tight now too. This also comes in phases. It was better today than last week.
Back is also extremely stiff after my back sessions now, which seems new. Shouldnt be an issue though.
I added 5 grams creatine back into the routine. Only on training days, so only 3x a week. At twice a week it seemed pointless. The beta alanine helps with muscle endurance when taking pre workout or during training, so I added about 3 grams to that as well. Ill start adding that into my intraworkout drink. Im out of karbolyn and the amino powder for now.
224 lbs after meal
Chin Ups with close grip, palms facing
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
27 (Weak. See video)
Low Cable Row (palms facing close grip handle)
165x30 warm
225x20
255x15
Biceps were very tight so I didnt push it. These are also hard on shoulder joints. I was hitting 350x10 a month or two ago, 285x25, etc. For maintenance its better to give the joints a rest until its time to grow. During growth phases I always incorporate record attempts on lifts unless I am injured and grinding out the phase anyway. I dont usually start growth phases heavily injured but it can happen during.
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x30
180x30
-----
Not alot of reps or weight due to hiatal hernia tightness
180x25
Hammer Strength Iso Low Row (plate loaded)
no rest til line
180x25
270x10
------
no rest til line
270x11
180x20
-----
Same issue with biceps forced me to limit reps and weight today. I trained them directly for the first time in weeks 2 days ago, so it may be that as well. Theyve been an issue regardless the last several weeks.
Dumbbell Laterals (trap focused version)
45x25 warm
No rest til line
60x20
45x10
-----
again
60x20
50x10
45x10
------
again
50x20
45x10
-----
Again
50x20
45x10
-----
Reverse Machine Fly (Long holds)
125x15
165x15
195x15
Didnt push these because they fuck with shoulder joints
KILL THAT SHIT
video below
Very light, Low volume
Another maintenance session. Strength is coming back but still off. It comes back quickly when shit is in place. Size is starting to come back as ive increased eating again. Ill see about hitting a growth phase on the 21rst of next month. Will likely increase training to 3x a week as well and start to gradually increase everything, so that if I decide to hit a 10 week growth phase Im ready to start it.
Strength and size is coming back gradually. Biceps have been sore as fuck. It comes in phases. It was a big problem today with rowing work. I didnt go heavy on pullovers because hiatal hernia is very tight now too. This also comes in phases. It was better today than last week.
Back is also extremely stiff after my back sessions now, which seems new. Shouldnt be an issue though.
I added 5 grams creatine back into the routine. Only on training days, so only 3x a week. At twice a week it seemed pointless. The beta alanine helps with muscle endurance when taking pre workout or during training, so I added about 3 grams to that as well. Ill start adding that into my intraworkout drink. Im out of karbolyn and the amino powder for now.
224 lbs after meal
Chin Ups with close grip, palms facing
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
27 (Weak. See video)
Low Cable Row (palms facing close grip handle)
165x30 warm
225x20
255x15
Biceps were very tight so I didnt push it. These are also hard on shoulder joints. I was hitting 350x10 a month or two ago, 285x25, etc. For maintenance its better to give the joints a rest until its time to grow. During growth phases I always incorporate record attempts on lifts unless I am injured and grinding out the phase anyway. I dont usually start growth phases heavily injured but it can happen during.
Lat Pullover Hammer Strength (plate loaded)
no rest til line
90x30
180x30
-----
Not alot of reps or weight due to hiatal hernia tightness
180x25
Hammer Strength Iso Low Row (plate loaded)
no rest til line
180x25
270x10
------
no rest til line
270x11
180x20
-----
Same issue with biceps forced me to limit reps and weight today. I trained them directly for the first time in weeks 2 days ago, so it may be that as well. Theyve been an issue regardless the last several weeks.
Dumbbell Laterals (trap focused version)
45x25 warm
No rest til line
60x20
45x10
-----
again
60x20
50x10
45x10
------
again
50x20
45x10
-----
Again
50x20
45x10
-----
Reverse Machine Fly (Long holds)
125x15
165x15
195x15
Didnt push these because they fuck with shoulder joints
KILL THAT SHIT
video below
Chest Rehab, Shoulders (overhead pressing, trap focused laterals) and Rear Delts
Leaning, Maintenance, Light and low volume
Strength is definately still down, but strength with rehabbing chest is coming up. Im hitting strict hammer strength incline presses now, just short of bottoming out. This means no rest for the chest at the bottom and no bang off the stoppers for extra inertia. Ive also cycled back to locking out with most of my pressing. To switch shit up. This is my second week hitting incline work again I believe. I just want to get some blood in my chest for now and build the area back up.
Training frequency and volume is reduced now as well as overall intensity. Ive been gradually increasing eating but the main focus is maintaining and staying leaner for now. Until Im ready for growth.
Shoulder strength seems way down on the machines for some reason. It may be due to not training with the same volume and intensity overall and being 20 lbs lighter.
Back has been getting extremely stiff. Upper back. After training sessions. Ill have to see how that develops. Taking naproxen prior to rowing and pressing days, sometimes, has been good for shoulder joints. They feel slightly better after focusing on machines only for pressing, the last few weeks.
I may aim more toward 360x30 with the hammer strength inclines in the full range , stricter form, rather than aiming to increase and rep out 540 and beyond again. I could feel a click in the right side of my chest, similiar to the 3 pops Ive had in the area, during my 410 lb set, early in. It was slight but Im always only one bad set or rep away from tearing or popping that area again. So I have to balance that shit. Ill try to stay focused on size with chest and save my heavier pressing for the shoulder work. I have done alot more weight and reps but I am just looking to build and re inforce the area for now.
While this training is sub par for me, its worthwhile to film some of the sets, so I can see how the area is rehabbing and easily see where my reps are at, so I can keep adding more weekly. All training is valuable to some degree, as it sets to stage for when Im ready to grow again. So I will film some of the current training.
223 lbs after meal earlier in day
CHEST REHAB
Flat Barbell Bench Press (Warm up and stretching only)
Bar x 200 with barbell stretches to each side
Hammer Strength Incline Press (Full range reps except not bottoming out, to keep it stricter)
No rest til line (Not locking out most of these. This is just to warm up the area)
90x50
180x30
270x10
--------- (Not to failure, purely warm up)
360x18 1/2 (Up from 15 last week. See video)
410x10 (See video. These should come up quickly as I just started incline work again. Will stick with high reps to avoid injury most likely. Rehabbing chest)
Felt a mild click in my right pec during the 410 set. It becomes more of a mental struggle with myself, to hold myself back. Knowing my strength level but not being able to test it. Ive already popped my chest 3 times in the last year or so.
No rest til line (See video)
430x6
360x6
270x8
------
Chest was compromised by this point so kept intensity low and didnt push shit too far.
Nautilus Horizontal Chest Press (plate loaded again)
Full range with holds
140x20
230x17
No rest til line
280x5
230x5
140x10
-----
Nautilus Overhead Press (seat set to line below 9)(Plate loaded again)
No rest til line (Not to failure) (Possibly full range on these, dont remember)
180x20
270x20
360x8
------
450x6 (Full range. Very weak lately for some reason with these)
No rest til line (Not locked out)
540x5
450x5
360x8
270x10
-----
Dumbbell Laterals (trap focused version)
45x70 (brief rest pauses)
45x50 (Same. Just wanted to get these over with today and get some blood in traps)
Reverse Machine Fly
Long holds on each rep. Very little rest between sets
175x20
225x12
No rest til line
295x5
235x5
190x10
160x10
--------
KILL THAT SHIT
Videos below
Leaning, Maintenance, Light and low volume
Strength is definately still down, but strength with rehabbing chest is coming up. Im hitting strict hammer strength incline presses now, just short of bottoming out. This means no rest for the chest at the bottom and no bang off the stoppers for extra inertia. Ive also cycled back to locking out with most of my pressing. To switch shit up. This is my second week hitting incline work again I believe. I just want to get some blood in my chest for now and build the area back up.
Training frequency and volume is reduced now as well as overall intensity. Ive been gradually increasing eating but the main focus is maintaining and staying leaner for now. Until Im ready for growth.
Shoulder strength seems way down on the machines for some reason. It may be due to not training with the same volume and intensity overall and being 20 lbs lighter.
Back has been getting extremely stiff. Upper back. After training sessions. Ill have to see how that develops. Taking naproxen prior to rowing and pressing days, sometimes, has been good for shoulder joints. They feel slightly better after focusing on machines only for pressing, the last few weeks.
I may aim more toward 360x30 with the hammer strength inclines in the full range , stricter form, rather than aiming to increase and rep out 540 and beyond again. I could feel a click in the right side of my chest, similiar to the 3 pops Ive had in the area, during my 410 lb set, early in. It was slight but Im always only one bad set or rep away from tearing or popping that area again. So I have to balance that shit. Ill try to stay focused on size with chest and save my heavier pressing for the shoulder work. I have done alot more weight and reps but I am just looking to build and re inforce the area for now.
While this training is sub par for me, its worthwhile to film some of the sets, so I can see how the area is rehabbing and easily see where my reps are at, so I can keep adding more weekly. All training is valuable to some degree, as it sets to stage for when Im ready to grow again. So I will film some of the current training.
223 lbs after meal earlier in day
CHEST REHAB
Flat Barbell Bench Press (Warm up and stretching only)
Bar x 200 with barbell stretches to each side
Hammer Strength Incline Press (Full range reps except not bottoming out, to keep it stricter)
No rest til line (Not locking out most of these. This is just to warm up the area)
90x50
180x30
270x10
--------- (Not to failure, purely warm up)
360x18 1/2 (Up from 15 last week. See video)
410x10 (See video. These should come up quickly as I just started incline work again. Will stick with high reps to avoid injury most likely. Rehabbing chest)
Felt a mild click in my right pec during the 410 set. It becomes more of a mental struggle with myself, to hold myself back. Knowing my strength level but not being able to test it. Ive already popped my chest 3 times in the last year or so.
No rest til line (See video)
430x6
360x6
270x8
------
Chest was compromised by this point so kept intensity low and didnt push shit too far.
Nautilus Horizontal Chest Press (plate loaded again)
Full range with holds
140x20
230x17
No rest til line
280x5
230x5
140x10
-----
Nautilus Overhead Press (seat set to line below 9)(Plate loaded again)
No rest til line (Not to failure) (Possibly full range on these, dont remember)
180x20
270x20
360x8
------
450x6 (Full range. Very weak lately for some reason with these)
No rest til line (Not locked out)
540x5
450x5
360x8
270x10
-----
Dumbbell Laterals (trap focused version)
45x70 (brief rest pauses)
45x50 (Same. Just wanted to get these over with today and get some blood in traps)
Reverse Machine Fly
Long holds on each rep. Very little rest between sets
175x20
225x12
No rest til line
295x5
235x5
190x10
160x10
--------
KILL THAT SHIT
Videos below
Looks like one of my nerves is either pinched, or disc crushed. This is normal for me as I have 6 ruptured discs last I got scanned. May be more now. Sometimes a nerve gets pinched or irritated and it can take a week or a few weeks to dissipate. Its best to let it heal and leave the shit alone, training wise.
I get some radiating pain from the area, also into legs, but its sharper in the spinal collumn.
So it may be time to take a break. Ill feel shit out though. These forced breaks are always beneficial, since I often will not take breaks otherwise.
KILL THAT SHIT
I get some radiating pain from the area, also into legs, but its sharper in the spinal collumn.
So it may be time to take a break. Ill feel shit out though. These forced breaks are always beneficial, since I often will not take breaks otherwise.
KILL THAT SHIT
Seems that the pinch has dissipated. Low back is still pretty strained but it doesnt seem like itll take too long to heal. May take rest of the week of but maybe by early next week Ill get in a pressing session. It will all be determined by feel and I wont rush the process.
KILL THAT SHIT
KILL THAT SHIT
As mentioned the pinch in my lower and upper spine is gone. There is still some lower back strain that I can feel sometimes. I will try to train some back and lateral type work now and see how shit feels.
More maintenance shit. Ill probably start with chins and see where my reps are at. The bicep tenderness will probably still be an issue with rowing.
Ill see about hitting arms tommorrow as well. If there are no major issues then I should be on target to hit my pressing work early next week. Too soon to tell.
KILL THAT SHIT
More maintenance shit. Ill probably start with chins and see where my reps are at. The bicep tenderness will probably still be an issue with rowing.
Ill see about hitting arms tommorrow as well. If there are no major issues then I should be on target to hit my pressing work early next week. Too soon to tell.
KILL THAT SHIT
Back, delts (trap focused laterals) and rear delts
Maintenance, Leaning phase.
Still some strain in back from the nerve impingement. Didnt feel it today during training but avoided low cable rows and anything that would put pressure on the lower back.
I experimented with very strict lat pulldowns , staying completely upright at 90 degree and pulling straight down to chin. Mixing in some holds with those. I never do them that way. Since I was training light today to work around strains I did them this way. I find I get new muscle stimulation by changing form in various ways.
Biceps are still extremely tender, especially during training. Rows specifically for back. So I kept the hammer strength rows extremely light but strict. I just wanted to get some blood in my back and traps for maintenance at this stage. Luckily the strains in my back are healed enough to train again.
Tommorrow I may hit arms. I hit 28 chin ups which is 4 off from my recent best when I was maybe 10 lbs heavier or more. Its gradually improving but still weak considering Im lighter now and it should be even easier to hit more reps.
I will just try and maintain as much as I can for now with the least amount of training and effort. When Im ready to grow again Ill focus on that.
224 lbs after protein bar and some milk
Chin Ups (Palms facing close grip)
160 lbs assistance x 20 warm up
120 lbs assistance x 10 warm
28 at 224 lbs bodyweight (See video. Recent best was 32 at 235 lbs)
10 with bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing)
Strict refers to remaining completely upright througout the movement. Something I almost never do. Bringing bar down to around chin level.
Holds mixed in with all reps today
160x15 warm
220x10
220x8
No rest til line
220x5
190x5
160x5
130x10
------
No rest til line
250x5
205x5
175x5
140x5
-------
Hammer Strength Iso Low Row (plate loaded)
180x20
No rest til line
230x20
180x20
-----
Lat Pullover hammer strength (plate loaded)
no rest til line
90x50
160x15
-----
These fuck with hiatal hernia so kept it light. Also had to watch out for my back strain, not to re aggravate the shit.
Dumbbell Laterals (trap focused version)
no rest til line
45x30
50x10
55x10
------
No rest til line
55x20
50x10
45x10
-----
Reverse Machine Flies
Long Holds
145x20
No rest til line
220x10
190x5
160x5
130x10
--------
Very light maintenance routine. Also a test to see if my back would hold up.
KILL THAT SHIT
Video below
Maintenance, Leaning phase.
Still some strain in back from the nerve impingement. Didnt feel it today during training but avoided low cable rows and anything that would put pressure on the lower back.
I experimented with very strict lat pulldowns , staying completely upright at 90 degree and pulling straight down to chin. Mixing in some holds with those. I never do them that way. Since I was training light today to work around strains I did them this way. I find I get new muscle stimulation by changing form in various ways.
Biceps are still extremely tender, especially during training. Rows specifically for back. So I kept the hammer strength rows extremely light but strict. I just wanted to get some blood in my back and traps for maintenance at this stage. Luckily the strains in my back are healed enough to train again.
Tommorrow I may hit arms. I hit 28 chin ups which is 4 off from my recent best when I was maybe 10 lbs heavier or more. Its gradually improving but still weak considering Im lighter now and it should be even easier to hit more reps.
I will just try and maintain as much as I can for now with the least amount of training and effort. When Im ready to grow again Ill focus on that.
224 lbs after protein bar and some milk
Chin Ups (Palms facing close grip)
160 lbs assistance x 20 warm up
120 lbs assistance x 10 warm
28 at 224 lbs bodyweight (See video. Recent best was 32 at 235 lbs)
10 with bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing)
Strict refers to remaining completely upright througout the movement. Something I almost never do. Bringing bar down to around chin level.
Holds mixed in with all reps today
160x15 warm
220x10
220x8
No rest til line
220x5
190x5
160x5
130x10
------
No rest til line
250x5
205x5
175x5
140x5
-------
Hammer Strength Iso Low Row (plate loaded)
180x20
No rest til line
230x20
180x20
-----
Lat Pullover hammer strength (plate loaded)
no rest til line
90x50
160x15
-----
These fuck with hiatal hernia so kept it light. Also had to watch out for my back strain, not to re aggravate the shit.
Dumbbell Laterals (trap focused version)
no rest til line
45x30
50x10
55x10
------
No rest til line
55x20
50x10
45x10
-----
Reverse Machine Flies
Long Holds
145x20
No rest til line
220x10
190x5
160x5
130x10
--------
Very light maintenance routine. Also a test to see if my back would hold up.
KILL THAT SHIT
Video below
About to hit some arms. I have 2 considerations for triceps. Either I will hit the tricep only flat bench dumbbell press that I recently started doing (pressing dumbbells on flat bench , palms facing, elbows tucked to sides), or Ill go for 30 plus reps with 300 lbs on curved bar tricep pressdowns.
Last week I hit 30 reps with 300 lbs so I may be good this week for more. Anything above 30 is a PR. I aim for strength records in ANY of the rep ranges I hit. The sets I I go to failure with. Some high rep sets are just warm ups. Its rare I aim for triceps PRs anymore, just as its rare with back work, aside from chin ups. With triceps they are strange. I didnt train arms for weeks, came back and matched my best of 30 reps with 300 lbs on the first arm session. That was last week. It seems elbow recovery may give that advantage even when I have more muscle and size on the arm. Many times I cant utilise my full potential due to things like that, I notice. There is also the issue of friction with loading plates on the tricep cables. Its luck often. Sometimes I get heavy friction which reduces reps, sometimes its smooth.
Since I hit 30 reps last week I may go with the pressdowns as my first movement today. Just to see if I can hit a record. I havent done the dumbbell tricep presses in a while since I just started hitting arms again last week and didnt hit that movement last week.
This is really just maintenance but I still like to hit records when I feel capable. I cannot predict until I try them though. Triceps are very unpredictable with pressdowns.
Biceps are becoming a big issue. Extremely tender the last few weeks. Ill keep training light and very strict, pump focused. This may derail my training for several weeks if it doesnt start to lessen. Will see. I will try to work around it. I would like to start a growth phase on the 21rst but if I feel that something is compromised I may take a break and hold off on that plan.
My shoulders actually feel way better after switching to machine presses for a few weeks. Back is mostly healed after 6 days off or so. I should be able to resume dumbbell shoulder presses and/or smith machine militaries at any time. I may still give them a break with the harsher movements since this is JUST maintenance and I dont need to over abuse joints during this phase.
KILL THAT SHIT
Last week I hit 30 reps with 300 lbs so I may be good this week for more. Anything above 30 is a PR. I aim for strength records in ANY of the rep ranges I hit. The sets I I go to failure with. Some high rep sets are just warm ups. Its rare I aim for triceps PRs anymore, just as its rare with back work, aside from chin ups. With triceps they are strange. I didnt train arms for weeks, came back and matched my best of 30 reps with 300 lbs on the first arm session. That was last week. It seems elbow recovery may give that advantage even when I have more muscle and size on the arm. Many times I cant utilise my full potential due to things like that, I notice. There is also the issue of friction with loading plates on the tricep cables. Its luck often. Sometimes I get heavy friction which reduces reps, sometimes its smooth.
Since I hit 30 reps last week I may go with the pressdowns as my first movement today. Just to see if I can hit a record. I havent done the dumbbell tricep presses in a while since I just started hitting arms again last week and didnt hit that movement last week.
This is really just maintenance but I still like to hit records when I feel capable. I cannot predict until I try them though. Triceps are very unpredictable with pressdowns.
Biceps are becoming a big issue. Extremely tender the last few weeks. Ill keep training light and very strict, pump focused. This may derail my training for several weeks if it doesnt start to lessen. Will see. I will try to work around it. I would like to start a growth phase on the 21rst but if I feel that something is compromised I may take a break and hold off on that plan.
My shoulders actually feel way better after switching to machine presses for a few weeks. Back is mostly healed after 6 days off or so. I should be able to resume dumbbell shoulder presses and/or smith machine militaries at any time. I may still give them a break with the harsher movements since this is JUST maintenance and I dont need to over abuse joints during this phase.
KILL THAT SHIT
Arms
Basic Maintenance/Leaning phase. Very light , mid volume
I was going to aim for a record with the 300 lb curved bar pressdowns and exceed 30 reps, since I hit 30 last week. Curved bar is often not available at this gym. It seems very random when it appears. I went with the shorter straight bar which is harder so only hit 15 reps.
Nothing special. My biceps were torn up as fuck as they have been the last several weeks. Not in a good way. They get very tender. Its common for me, but its been bad the last few weeks.
I went super light with biceps because of that. My arms got pumped and swollen as fuck with just 20 and 15 lb strict dumbbell curls at the very end. I could barely curl the 15's by the end. Much more pump from that then with the strict 55 and 45 lb curls today. I didnt really have a choice but to train for pump since my biceps are demolished for now.
Aslong as I can train around this issue I may hit a growth phase starting on the 21rst. Will feel shit out. Right now is just maintenance and some leaning.
The leaning part is extremely slow and I am not aggressively leaning or maintaining right now. Bare minimum.
My waistline was lower today though. Waistline was 37.5 inches. Around the navel was 40-41. Normally when Im heavier my waistline is 40-41 and navel is over 43. Im also lower in bodyweight due to my legs being down 3 inches each. Legs are around 26 to 26 1/2 cold flexed right now. Normally they stay above 28 inches. Fully bloated they are at 29 sometimes. Despite that, I am gaining weight again by filling out my muscular measurements, minus legs. Havent trained legs in a while. If I start a growth phase then I most likely will add them in. Right now I dont give a fuck and am only training three times a week. I was training twice but now Ive added arms back in.
I still have to pick up karbolyn and the amino powder at my mailbox. For now Ive been taking 5 grams creatine again intra training with 2 grams beta alanine. I get several more grams from my pre workout so its enough. Ill start adding the beta into the intra with the karbolyn and amino powder soon.
My arms were painfully pumped and swollen at the very end with the super light curling with very little rest between sets, sometimes just brief rest pauses. Which may be the kind of stimulation they need to grow, since I always focus on heavier and moderate weights for high reps.
Acid was extreme in throat by the end. I was done anyway. I might have done some tricep dumbbell presses but not while choking on acid. Cant really lay down like that.
Weird sensation of having something stuck in throat. Goes into my mid spine. I get that feeling after back training too where its like something is stuck in throat. So the back strain ive been perceiving my be connected somehow. Can never tell but adapt to any changes.
226 lbs after meal and some milk
Strict Straight Bar Pressdowns
KILOGRAMS for all tricep work unless noted
No rest til line (warm up)
35x100
65x30
95x10 (210 lb stack)
45x15 Strict Dumbbell Curls (Palms facing entire time, no twisting)
--------
No rest til line (see 2 part video)
300 lbs x 15 (Could not find curved bar today. two 45s pinned to stack)
255 lbs x 10
95 KILOS again x 10
80x10
65x10
57x20
55x8 Strict DB curls again, Biceps tender as fuck, stayed light
------------
Strict V Bar Pressdowns
KILOGRAMS for pressdowns
no rest til line
65x50
95x10
45x15 strict db curls again
-------
Not everything to failure, just pump shit. Dropsets push shit beyond failure anyway with no rest, even when each set is not failure.
No rest til line
95x20
80x10
65x20
45x15 strict db curls again
-------
One Arm Pressdowns
KILOS
No rest til line (Only rest is alternating each arm)
30x10 (Matched on both sides for each set)
30x10
30x10
30x10
45x15 strict db curls
-------
Steep Incline Dumbbell Curls With Holds on each rep
35x30 (brief rest pauses)
30x65 (Same. This set the course for the light work that came next. Since biceps are compromised right now)
Standing Strict Dumbbell Curls (Palms facing no twist)
Very little rest between sets and Holds
20x20
15x20
20x20
20x15
No rest til line
35x10
20x15
-----
The 20s were painful at this point. Biceps were swollen with blood. It doesnt take alot now that they are damaged.
KILL THAT SHIT
Videos below
Basic Maintenance/Leaning phase. Very light , mid volume
I was going to aim for a record with the 300 lb curved bar pressdowns and exceed 30 reps, since I hit 30 last week. Curved bar is often not available at this gym. It seems very random when it appears. I went with the shorter straight bar which is harder so only hit 15 reps.
Nothing special. My biceps were torn up as fuck as they have been the last several weeks. Not in a good way. They get very tender. Its common for me, but its been bad the last few weeks.
I went super light with biceps because of that. My arms got pumped and swollen as fuck with just 20 and 15 lb strict dumbbell curls at the very end. I could barely curl the 15's by the end. Much more pump from that then with the strict 55 and 45 lb curls today. I didnt really have a choice but to train for pump since my biceps are demolished for now.
Aslong as I can train around this issue I may hit a growth phase starting on the 21rst. Will feel shit out. Right now is just maintenance and some leaning.
The leaning part is extremely slow and I am not aggressively leaning or maintaining right now. Bare minimum.
My waistline was lower today though. Waistline was 37.5 inches. Around the navel was 40-41. Normally when Im heavier my waistline is 40-41 and navel is over 43. Im also lower in bodyweight due to my legs being down 3 inches each. Legs are around 26 to 26 1/2 cold flexed right now. Normally they stay above 28 inches. Fully bloated they are at 29 sometimes. Despite that, I am gaining weight again by filling out my muscular measurements, minus legs. Havent trained legs in a while. If I start a growth phase then I most likely will add them in. Right now I dont give a fuck and am only training three times a week. I was training twice but now Ive added arms back in.
I still have to pick up karbolyn and the amino powder at my mailbox. For now Ive been taking 5 grams creatine again intra training with 2 grams beta alanine. I get several more grams from my pre workout so its enough. Ill start adding the beta into the intra with the karbolyn and amino powder soon.
My arms were painfully pumped and swollen at the very end with the super light curling with very little rest between sets, sometimes just brief rest pauses. Which may be the kind of stimulation they need to grow, since I always focus on heavier and moderate weights for high reps.
Acid was extreme in throat by the end. I was done anyway. I might have done some tricep dumbbell presses but not while choking on acid. Cant really lay down like that.
Weird sensation of having something stuck in throat. Goes into my mid spine. I get that feeling after back training too where its like something is stuck in throat. So the back strain ive been perceiving my be connected somehow. Can never tell but adapt to any changes.
226 lbs after meal and some milk
Strict Straight Bar Pressdowns
KILOGRAMS for all tricep work unless noted
No rest til line (warm up)
35x100
65x30
95x10 (210 lb stack)
45x15 Strict Dumbbell Curls (Palms facing entire time, no twisting)
--------
No rest til line (see 2 part video)
300 lbs x 15 (Could not find curved bar today. two 45s pinned to stack)
255 lbs x 10
95 KILOS again x 10
80x10
65x10
57x20
55x8 Strict DB curls again, Biceps tender as fuck, stayed light
------------
Strict V Bar Pressdowns
KILOGRAMS for pressdowns
no rest til line
65x50
95x10
45x15 strict db curls again
-------
Not everything to failure, just pump shit. Dropsets push shit beyond failure anyway with no rest, even when each set is not failure.
No rest til line
95x20
80x10
65x20
45x15 strict db curls again
-------
One Arm Pressdowns
KILOS
No rest til line (Only rest is alternating each arm)
30x10 (Matched on both sides for each set)
30x10
30x10
30x10
45x15 strict db curls
-------
Steep Incline Dumbbell Curls With Holds on each rep
35x30 (brief rest pauses)
30x65 (Same. This set the course for the light work that came next. Since biceps are compromised right now)
Standing Strict Dumbbell Curls (Palms facing no twist)
Very little rest between sets and Holds
20x20
15x20
20x20
20x15
No rest til line
35x10
20x15
-----
The 20s were painful at this point. Biceps were swollen with blood. It doesnt take alot now that they are damaged.
KILL THAT SHIT
Videos below
About to hit chest and delts. Ill be staying with the recent style of pressing on hammerstrength inclines that Ive been using. Full range but without making contact with the bottom stoppers on the machine. Keeps the tension more constant without over stretching the chest (which I am rehabbing) and allows me to hit failure with less reps since the range is higher. Also much stricter since there is no bang off the stoppers at the bottom.
Main target today will probably be 360 for 20-25 in that style on the HS inclines. For 410 maybe 15 or so. It would be better to avoid 410 and 450 for now while rehabbing but I will see how the area feels and judge at the time.
For shoulders I may just focus purely on pump. Maybe Ill go up to 540 on the nautilus overhead press machine but that will probably be done in a dropset to keep the pump.
I still want to give shoulder joints a break so I can fuck up some good numbers on some of my other shoulder pressing movements. The harsher ones like dumbbell shoulder press and smith machine militaries. Id like to be recovered enough by the 21rst to start moving in that direction. I will possibly hit a growth phase starting then.
Ive been intentionally avoiding db shoulder presses, smith militaries and hammerstrength iso lateral shoulder press since those are harder on my joints. I often cycle harsher movements off and on to keep joints recovered to break records, which is always a big part of how I train.
Right now Im still a good deal lighter and carrying less muscle too most likely, but muscles are beginning to fill back out and Im a little leaner. I should really start to fill out during the possible growth phase soon. My target is more along the lines of hitting my peak muscular measurements while retaining my current waist size or even reducing it. There wont be a focus on new muscular measurements for a while, but there doesnt need to be. Its still new muscle growth if I can match those numbers and do it while being leaner.
KILL THAT SHIT
Main target today will probably be 360 for 20-25 in that style on the HS inclines. For 410 maybe 15 or so. It would be better to avoid 410 and 450 for now while rehabbing but I will see how the area feels and judge at the time.
For shoulders I may just focus purely on pump. Maybe Ill go up to 540 on the nautilus overhead press machine but that will probably be done in a dropset to keep the pump.
I still want to give shoulder joints a break so I can fuck up some good numbers on some of my other shoulder pressing movements. The harsher ones like dumbbell shoulder press and smith machine militaries. Id like to be recovered enough by the 21rst to start moving in that direction. I will possibly hit a growth phase starting then.
Ive been intentionally avoiding db shoulder presses, smith militaries and hammerstrength iso lateral shoulder press since those are harder on my joints. I often cycle harsher movements off and on to keep joints recovered to break records, which is always a big part of how I train.
Right now Im still a good deal lighter and carrying less muscle too most likely, but muscles are beginning to fill back out and Im a little leaner. I should really start to fill out during the possible growth phase soon. My target is more along the lines of hitting my peak muscular measurements while retaining my current waist size or even reducing it. There wont be a focus on new muscular measurements for a while, but there doesnt need to be. Its still new muscle growth if I can match those numbers and do it while being leaner.
KILL THAT SHIT
Chest Rehab ,Delts and Rear Delts (trap focused laterals and overhead pressing machine)
Light, Low volume, Maintenance and leaning phase
Chest felt stronger and less compromised today. I didnt get that usual tenderness that I get in the starting position on presses. Its not gone but it subsided enough to where 450 wasnt a problem today. Using this full range style, without hitting the bottom stoppers, I should be able to work the 450 up to 20-30 reps soon. Ive already done many reps in the past with various styles. Going up to 580 for reps.
This style is good though because I dont get any inertia by banging off the bottom stoppers. Its pure muscle contraction. Which makes it harder than hitting the bottom. I still cant contract my chest muscles isometrically to full force without causing issues so its more about banging out the reps now, in strict form.
The area seems to be re inforcing though. 450 may not be a good idea every week but Ill see how shit feels. I couldve easily loaded 540 on the machine but I decided against it. I would rather focus on high reps for now to avoid popping my chest for the fourth time.
450 felt very light, but the endurance is still compromised. The reps will increase very quickly though. I adapt to changes very fast when it comes to strength.
For shoulders I started with deeper range on the nautilus overhead presses. Strength is way down on those but I also havent been banging off the bottom and stopping before hitting the bottom, which takes more control. Regardless my strength is way down on these for whatever reason. I am still 16 lbs lighter and not fully back muscle wise. A little leaner though.
I just did some pump work with dropsets on shoulder presses. Then my style of db laterals to get blood into the traps.
Chest hit 55 inches cold flexed. An inch off from peak, but leaner. It fluctuates from 54 1/2 to 55 now. Legs are down to 26 range. 2-3 inches down from peak. No leg training in a while. Ill bring it back if I decide to start a growth phase on the 21rst though most likely.
Ill bring up my strength weekly on the incline hs presses with the same form for now.
227 lbs after meal and protein bar
CHEST REHAB
Flat Barbell Bench Press (Used for warm up and stretching only)
Bar x 200 (Plus barbell stretches to each side)
Iso Lateral Incline Hammer Strength Press (Full range reps just short of bottoming out, unless noted)
Some reps are also paused at the bottom
No rest til line (Warm up only. Mix of 3/4 and full reps)
90x50
180x20
270x10
-----
320x10 (Full reps again. Just a test to see how chest strains feel)
360x20 (Full reps. See video)
410x12 (Same. See video)
No rest til line (See video, Mix of full and 3/4 reps)
450x8
360x7
270x8
180x8
--------
Nautilus Horizontal Chest Press (plate loaded again)
Full range reps for all of these
no rest til line (Some holds)
90x50
180x10
------
no rest til line (Holds on these)
230x10
270x5
-----
No rest til line
270x8
180x10
----
Not pushing shit too hard with holds and reps here. Just want to get the main work in for my chest and some pump work for now. To rehabilitate without tearing the shit. I couldve rest paused alot more reps but not worth the risk.
Nautilus Overhead Press (plate loaded)
(Seat set to line below 7 for deeper reps. Full range reps here)
No rest til line
180x15
270x10 (Just warm ups)
------
360x10
450x6 (Weak, but not banging off the bottom lately. Strength is still way down on these)
Seat set at line below 9 for these (Arms about paralell to ground like a standard military press)
No rest til line (These were 3/4 reps mostly. Fast ballistic style but not banging off the bottom. Stopping right before hitting the stoppers)
(See video)
540x4
450x5
360x5
270x12
180x50 (Brief rest pauses used often for this machine)
--------
Dumbbell Laterals (trap focused version)
No rest til line
45x50
75x5
------
Again
45x30
60x10
-----
no rest again
65x25
55x10
45x10
-----
No rest again
75x15
55x10
45x10
----
No rest til line again
80x10
55x10
45x10
------
Strength and endurance was up in traps and shoulder joints for these. Usually joints burn like hell before I get to 30 reps with the 45s. I can do more reps than 50 but dont push to failure with these.
Beta alanine may be helping with muscle endurance. Been taking 2-5 grams extra in my intraworkout drink with 5 grams creatine. I get 2 grams just from my pre workout as well.
Still waiting on my amino and carb powder for intratraining as well.
Reverse Machine Flies
Long holds on each rep
no rest til line
115x20
190x10
-----
no rest til line
235x10
295x10
190x10
160x10
130x10
-----
Long holds means keeping arms completely straight at the peak of the contraction for maybe 1-2 seconds. Dont time it. They vary on each rep. I make sure to get a good hold with each rep.
KILL THAT SHIT
videos below
Light, Low volume, Maintenance and leaning phase
Chest felt stronger and less compromised today. I didnt get that usual tenderness that I get in the starting position on presses. Its not gone but it subsided enough to where 450 wasnt a problem today. Using this full range style, without hitting the bottom stoppers, I should be able to work the 450 up to 20-30 reps soon. Ive already done many reps in the past with various styles. Going up to 580 for reps.
This style is good though because I dont get any inertia by banging off the bottom stoppers. Its pure muscle contraction. Which makes it harder than hitting the bottom. I still cant contract my chest muscles isometrically to full force without causing issues so its more about banging out the reps now, in strict form.
The area seems to be re inforcing though. 450 may not be a good idea every week but Ill see how shit feels. I couldve easily loaded 540 on the machine but I decided against it. I would rather focus on high reps for now to avoid popping my chest for the fourth time.
450 felt very light, but the endurance is still compromised. The reps will increase very quickly though. I adapt to changes very fast when it comes to strength.
For shoulders I started with deeper range on the nautilus overhead presses. Strength is way down on those but I also havent been banging off the bottom and stopping before hitting the bottom, which takes more control. Regardless my strength is way down on these for whatever reason. I am still 16 lbs lighter and not fully back muscle wise. A little leaner though.
I just did some pump work with dropsets on shoulder presses. Then my style of db laterals to get blood into the traps.
Chest hit 55 inches cold flexed. An inch off from peak, but leaner. It fluctuates from 54 1/2 to 55 now. Legs are down to 26 range. 2-3 inches down from peak. No leg training in a while. Ill bring it back if I decide to start a growth phase on the 21rst though most likely.
Ill bring up my strength weekly on the incline hs presses with the same form for now.
227 lbs after meal and protein bar
CHEST REHAB
Flat Barbell Bench Press (Used for warm up and stretching only)
Bar x 200 (Plus barbell stretches to each side)
Iso Lateral Incline Hammer Strength Press (Full range reps just short of bottoming out, unless noted)
Some reps are also paused at the bottom
No rest til line (Warm up only. Mix of 3/4 and full reps)
90x50
180x20
270x10
-----
320x10 (Full reps again. Just a test to see how chest strains feel)
360x20 (Full reps. See video)
410x12 (Same. See video)
No rest til line (See video, Mix of full and 3/4 reps)
450x8
360x7
270x8
180x8
--------
Nautilus Horizontal Chest Press (plate loaded again)
Full range reps for all of these
no rest til line (Some holds)
90x50
180x10
------
no rest til line (Holds on these)
230x10
270x5
-----
No rest til line
270x8
180x10
----
Not pushing shit too hard with holds and reps here. Just want to get the main work in for my chest and some pump work for now. To rehabilitate without tearing the shit. I couldve rest paused alot more reps but not worth the risk.
Nautilus Overhead Press (plate loaded)
(Seat set to line below 7 for deeper reps. Full range reps here)
No rest til line
180x15
270x10 (Just warm ups)
------
360x10
450x6 (Weak, but not banging off the bottom lately. Strength is still way down on these)
Seat set at line below 9 for these (Arms about paralell to ground like a standard military press)
No rest til line (These were 3/4 reps mostly. Fast ballistic style but not banging off the bottom. Stopping right before hitting the stoppers)
(See video)
540x4
450x5
360x5
270x12
180x50 (Brief rest pauses used often for this machine)
--------
Dumbbell Laterals (trap focused version)
No rest til line
45x50
75x5
------
Again
45x30
60x10
-----
no rest again
65x25
55x10
45x10
-----
No rest again
75x15
55x10
45x10
----
No rest til line again
80x10
55x10
45x10
------
Strength and endurance was up in traps and shoulder joints for these. Usually joints burn like hell before I get to 30 reps with the 45s. I can do more reps than 50 but dont push to failure with these.
Beta alanine may be helping with muscle endurance. Been taking 2-5 grams extra in my intraworkout drink with 5 grams creatine. I get 2 grams just from my pre workout as well.
Still waiting on my amino and carb powder for intratraining as well.
Reverse Machine Flies
Long holds on each rep
no rest til line
115x20
190x10
-----
no rest til line
235x10
295x10
190x10
160x10
130x10
-----
Long holds means keeping arms completely straight at the peak of the contraction for maybe 1-2 seconds. Dont time it. They vary on each rep. I make sure to get a good hold with each rep.
KILL THAT SHIT
videos below
Back, Delts (trap focused laterals) and Rear Delts
Very light and low volume maintenance and leaning phase
Hit a record today with chin ups which wasnt bad. I am down to 225 lbs so thats part of the reason. Ive hit 32 at 235 lbs and 43 years ago at 200 or sub 200 lbs. Those were the overhand wide style back then.
Muscle and strength is coming back decently for a maintenance phase though. Possible growth phase will begin on 21rst. Unsure yet.
I stuck with strict lat pulldowns. Completely upright no hinging at the hips. Thats pretty new for me as I almost never do them that strict. I want to experiment and see what it does. I need to train lighter for now anyway because my biceps have been torn up as fuck for weeks.
Just sending a signal to my lats to fill back out basically. Very light lat pullovers due to hiatal hernia being irritated lately.
Got my intraworkout products back in. 2 scoops Pro Bcaas, 1 scoop karbolyn, 2-5 grams beta alanine, 5 grams creatine mixed in 32 oz of water or gatorade taken during training. Thats what Ill be using on training days now. I also refill it frequently at the water fountain, which means I get in 64-96 oz of water in as well during training. Something that is more recent for me. The only other liquid I really get is from milk that I drink throughout the day and monster energy drinks. Maybe one a day or less.
225 lbs after meal
Chin Ups (Palms facing , close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
33 at bodyweight (PR for this bodyweight. Hit 32 at 235 lbs and 43 at 200 long ago, see video)
10 at bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
Completely upright, no leaning back
160x15 warm
220x12
No rest til line
250x7
220x5
190x5
160x5
130x8
-------
Hammer Strength lat pullover (plate loaded)
no rest til line
100x40
190x15
---------
no rest again
190x20
100x20
------
Dumbbell Laterals (trap focused version)
no rest til line
40x40
65x10
55x10
------
again
65x20
55x10
40x10
------
again
65x20
55x10
45x10
------
Reverse Machine Flies
Long holds
125x20 warm
no rest til line
190x10
250x5
-----
no rest again (Brief and long holds)
295x10
220x10
175x10
145x10
--------
Iso Low Row Hammer Strength (plate loaded)
Biceps torn up, very light
no rest til line
90x15
180x10
270x5
----
again
270x15
180x15
------
KILL THAT SHIT
video below
Very light and low volume maintenance and leaning phase
Hit a record today with chin ups which wasnt bad. I am down to 225 lbs so thats part of the reason. Ive hit 32 at 235 lbs and 43 years ago at 200 or sub 200 lbs. Those were the overhand wide style back then.
Muscle and strength is coming back decently for a maintenance phase though. Possible growth phase will begin on 21rst. Unsure yet.
I stuck with strict lat pulldowns. Completely upright no hinging at the hips. Thats pretty new for me as I almost never do them that strict. I want to experiment and see what it does. I need to train lighter for now anyway because my biceps have been torn up as fuck for weeks.
Just sending a signal to my lats to fill back out basically. Very light lat pullovers due to hiatal hernia being irritated lately.
Got my intraworkout products back in. 2 scoops Pro Bcaas, 1 scoop karbolyn, 2-5 grams beta alanine, 5 grams creatine mixed in 32 oz of water or gatorade taken during training. Thats what Ill be using on training days now. I also refill it frequently at the water fountain, which means I get in 64-96 oz of water in as well during training. Something that is more recent for me. The only other liquid I really get is from milk that I drink throughout the day and monster energy drinks. Maybe one a day or less.
225 lbs after meal
Chin Ups (Palms facing , close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
33 at bodyweight (PR for this bodyweight. Hit 32 at 235 lbs and 43 at 200 long ago, see video)
10 at bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
Completely upright, no leaning back
160x15 warm
220x12
No rest til line
250x7
220x5
190x5
160x5
130x8
-------
Hammer Strength lat pullover (plate loaded)
no rest til line
100x40
190x15
---------
no rest again
190x20
100x20
------
Dumbbell Laterals (trap focused version)
no rest til line
40x40
65x10
55x10
------
again
65x20
55x10
40x10
------
again
65x20
55x10
45x10
------
Reverse Machine Flies
Long holds
125x20 warm
no rest til line
190x10
250x5
-----
no rest again (Brief and long holds)
295x10
220x10
175x10
145x10
--------
Iso Low Row Hammer Strength (plate loaded)
Biceps torn up, very light
no rest til line
90x15
180x10
270x5
----
again
270x15
180x15
------
KILL THAT SHIT
video below
Arms
Very light and low volume
Time constraints. Maintenance/leaning phase.
One hour 15 minutes to train only.
Biceps torn up so extremely light with those.
Limited time to train today. It was good enough though. Probably should not be training biceps at all for a while. They have been fucking torn up lately.
Hit a possible PR with tricep only dumbbell presses. Right elbow dislocating and clicking bad during set. Still banged out 31 reps. Not bad since I havent done these in weeks, but tricep strength is at peak so it wasnt a problem aside from my elbow clicking bad. That goes away after a few weeks of doing that movement specifically.
Attempted to load of 300 lbs on the stack but its hit or miss. Machine had severe friction and didnt want to fuck up my elbows so I went with the 210 lb stack for 51 reps. Went down the stack and into curls but fiming was cut short.
I would have gone for 300x31 on curved bar pressdowns.
No idea yet what to do about biceps. Theyve been ultra tender for many weeks. A full break from training would probably benefit the area but I will try to keep shit going for a while before doing that again. I can always cut back on bicep related shit. Substitute pullovers for rows, cut out bicep work if need be.
225 lbs after meal, May be 228, This scale seems to have me 3 lbs heavier but I havent used it in a long time so 225 may be correct.
Tricep Only Flat Dumbbell Presses (elbows tucked to sides, palms facing)
40x25 warm
75x25 warm
100x31 (PR I believe. See video. Right elbow dislocating, clicking slightly, Had to keep readjusting my elbow, still banged them out)
Strict Curved Bar Pressdowns
No rest til line
KILOGRAMS unless noted otherwise for ALL pressdowns
35x100
65x50
95x10
40x15 Strict Stand Dumbbell Curls (palms facing , no twist, with holds)
---------
No rest til line (See video)
Attempted to load the stack to 300 lbs. Machine jammed up. This happens often with these stacks. Its hit or miss. So I went on to 210x51 instead of 300x31 or so.
Only filmed the first set, got interrupted
95x51 (210 lb stack)
80x20
65x20
57x20
50x20
45x20 Strict Standing DB curls again, with holds
-------
V Bar Pressdowns (strict style still)
KILOS
no rest til line
65x40
95x10
40x20 Curls again, same style, Pounds for these
-----
No rest til line
95x20
80x10
65x10
57x20
40x15 Zottman Curls (Alternating dumbbell curl with reverse curl negative)
-----------
Time constraints so I moved over to bicep work. Super fucking light because my biceps are destroyed lately. For weeks now.
Steep Incline Dumbbell CUrls
35x25 (Holds, Brief rest pauses)
Standing Cambered Bar Curl
no rest til line
90x10
70x10
------
KILL THAT SHIT
videos below
Very light and low volume
Time constraints. Maintenance/leaning phase.
One hour 15 minutes to train only.
Biceps torn up so extremely light with those.
Limited time to train today. It was good enough though. Probably should not be training biceps at all for a while. They have been fucking torn up lately.
Hit a possible PR with tricep only dumbbell presses. Right elbow dislocating and clicking bad during set. Still banged out 31 reps. Not bad since I havent done these in weeks, but tricep strength is at peak so it wasnt a problem aside from my elbow clicking bad. That goes away after a few weeks of doing that movement specifically.
Attempted to load of 300 lbs on the stack but its hit or miss. Machine had severe friction and didnt want to fuck up my elbows so I went with the 210 lb stack for 51 reps. Went down the stack and into curls but fiming was cut short.
I would have gone for 300x31 on curved bar pressdowns.
No idea yet what to do about biceps. Theyve been ultra tender for many weeks. A full break from training would probably benefit the area but I will try to keep shit going for a while before doing that again. I can always cut back on bicep related shit. Substitute pullovers for rows, cut out bicep work if need be.
225 lbs after meal, May be 228, This scale seems to have me 3 lbs heavier but I havent used it in a long time so 225 may be correct.
Tricep Only Flat Dumbbell Presses (elbows tucked to sides, palms facing)
40x25 warm
75x25 warm
100x31 (PR I believe. See video. Right elbow dislocating, clicking slightly, Had to keep readjusting my elbow, still banged them out)
Strict Curved Bar Pressdowns
No rest til line
KILOGRAMS unless noted otherwise for ALL pressdowns
35x100
65x50
95x10
40x15 Strict Stand Dumbbell Curls (palms facing , no twist, with holds)
---------
No rest til line (See video)
Attempted to load the stack to 300 lbs. Machine jammed up. This happens often with these stacks. Its hit or miss. So I went on to 210x51 instead of 300x31 or so.
Only filmed the first set, got interrupted
95x51 (210 lb stack)
80x20
65x20
57x20
50x20
45x20 Strict Standing DB curls again, with holds
-------
V Bar Pressdowns (strict style still)
KILOS
no rest til line
65x40
95x10
40x20 Curls again, same style, Pounds for these
-----
No rest til line
95x20
80x10
65x10
57x20
40x15 Zottman Curls (Alternating dumbbell curl with reverse curl negative)
-----------
Time constraints so I moved over to bicep work. Super fucking light because my biceps are destroyed lately. For weeks now.
Steep Incline Dumbbell CUrls
35x25 (Holds, Brief rest pauses)
Standing Cambered Bar Curl
no rest til line
90x10
70x10
------
KILL THAT SHIT
videos below
About to hit some chest rehab and delts. Main target will probably be 360x21-25 on hammerstrength inclines. Some other will be 450x10 plus possibly, etc. In the strict full range style Im doing currently.
Shoulder pressing will mainly be pump work most likely. Some trap focused laterals and rear delts possibly as well.
KILL THAT SHIT
Shoulder pressing will mainly be pump work most likely. Some trap focused laterals and rear delts possibly as well.
KILL THAT SHIT
Chest Rehab And Delts, Rear Delts (trap focused laterals , overhead pressing)
Very light and low volume, Maintenance, Leaning
Camera lost footage of lifts. Battery was low and it only filmed the first 10 seconds of each lift.
The only progress today was 410x14 for full reps on Hammer Strength Incline Press. Different gym but changing machines didnt seem to be an issue.
This is still chest rehab so the main concern is just building the area back up, re strengthening.
Legs are back up to 27 without any training. Most likely just water weight. Fluctuations. Dont really measure the area since I havent trained them in months. All other measurements are around where I last listed them. This is still just basic maintenance.
226 lbs after meal, (this may be accurate but this scale usually has me 3 lbs lighter it seems, been a while)
Chest Rehab
Flat barbell bench press (warm up only)
Bar x 200 plus barbell stretches
Hammer Strength Incline Press (Full range reps except just short of hitting bottom stoppers)
No rest til line (warm ups only)
No weight x 40
90x40
180x25
270x10
Most of these are partial reps to warm the area up
--------
320x10 warm up only
360x20 (Matching last week)
410x14 (Just short of lockout on final rep, up from 12 last week. Recent PR only, but progress for the rehab)
No rest til line (Still all full range reps)
450x7
360x7
270x7
180x10
-----
There are some holds and pauses at the bottom as well mixed in with these.
Hammer Strength Wide Chest Press (plate loaded again)
Holds with these at the top. Just short of bottoming out but full range.
No rest til line (warm ups)
90x15
180x15
-----
230x12
No rest til line
270x8
180x8
-----
Not pushing it with these or chest in general, still taking it easy on the chest strains. Area not too tender today but never healed. It is getting stronger again, but it only takes one pop to start the rehab over again.
Hammer Strength MTS Shoulder Press (Pin loaded)
(Did these to give my shoulder joints a break. Just pump work)
No rest til line
200x20
310x5
-----
No rest til line
310x15
210x15
170x15
-----
Reverse Machine Fly
Long holds on each rep
no rest til line
165x15
225x10
------
again
275x10
210x10
165x10-15
-----
Dumbbell laterals (trap focused version)
no rest til line
45x30
55x10
-----
again
75x20
55x10
40x10
------
Camera should work next time.
KILL THAT SHIT
Very light and low volume, Maintenance, Leaning
Camera lost footage of lifts. Battery was low and it only filmed the first 10 seconds of each lift.
The only progress today was 410x14 for full reps on Hammer Strength Incline Press. Different gym but changing machines didnt seem to be an issue.
This is still chest rehab so the main concern is just building the area back up, re strengthening.
Legs are back up to 27 without any training. Most likely just water weight. Fluctuations. Dont really measure the area since I havent trained them in months. All other measurements are around where I last listed them. This is still just basic maintenance.
226 lbs after meal, (this may be accurate but this scale usually has me 3 lbs lighter it seems, been a while)
Chest Rehab
Flat barbell bench press (warm up only)
Bar x 200 plus barbell stretches
Hammer Strength Incline Press (Full range reps except just short of hitting bottom stoppers)
No rest til line (warm ups only)
No weight x 40
90x40
180x25
270x10
Most of these are partial reps to warm the area up
--------
320x10 warm up only
360x20 (Matching last week)
410x14 (Just short of lockout on final rep, up from 12 last week. Recent PR only, but progress for the rehab)
No rest til line (Still all full range reps)
450x7
360x7
270x7
180x10
-----
There are some holds and pauses at the bottom as well mixed in with these.
Hammer Strength Wide Chest Press (plate loaded again)
Holds with these at the top. Just short of bottoming out but full range.
No rest til line (warm ups)
90x15
180x15
-----
230x12
No rest til line
270x8
180x8
-----
Not pushing it with these or chest in general, still taking it easy on the chest strains. Area not too tender today but never healed. It is getting stronger again, but it only takes one pop to start the rehab over again.
Hammer Strength MTS Shoulder Press (Pin loaded)
(Did these to give my shoulder joints a break. Just pump work)
No rest til line
200x20
310x5
-----
No rest til line
310x15
210x15
170x15
-----
Reverse Machine Fly
Long holds on each rep
no rest til line
165x15
225x10
------
again
275x10
210x10
165x10-15
-----
Dumbbell laterals (trap focused version)
no rest til line
45x30
55x10
-----
again
75x20
55x10
40x10
------
Camera should work next time.
KILL THAT SHIT
About to hit some back and trap focused laterals. Still just barely eating enough for maintenance. This is just a bare bones phase. My focus now is to do the least amount of training and eating to maintain muscle, strength and stay leaner, so that I can start a growth phase around peak size, muscle wise. I dont care about holding extra fat bodyweight.
Its good to start a growth phase with the muscles filled out as much as possible, to reduce wasted weeks of the growth phase. Spending weeks just getting back old size is a waste.
This is a semi break for me. Nothing Im taking seriously, though I never go to the gym to fuck around. Its just scaled back in volume. Not so much intensity.
Though I am limiting my beyond failure training techniques and certain harsher movements to let my joints recover and be strong for the growth phase that may begin on the 21rst. Heavily considering starting it then.
Probably not too many strength records until I begin my growth phase. Ill try for 34 chin ups today which is a rep record for being above 220 lbs. Ive hit 32 at 235 lbs and 43 at sub 200 or around 200 lbs. Chin ups are the odd exercise with PRs as it changes depending on your bodyweight. When I hit 43 at 230 plus or 240 thats definately stronger than doing it at 200 lbs or less. I did move in my grip however and do a close grip palms facing style these days. Wide overhand fucks me up these days. Otherwise the wide grip overhand may be easier as its less range of motion.
Aside from that I will probably just pump the fuck out of my lats with relatively light weights. Maybe alternating sides with rows again, no rest aside from when one side is rowing. Maybe film that as well as chins. Nothing too special.
My biceps are still greatly compromised. The tenderness will probably never subside unless I take a full training break. May not happen for a little while. Will see how shit progresses.
KILL THAT SHIT
Its good to start a growth phase with the muscles filled out as much as possible, to reduce wasted weeks of the growth phase. Spending weeks just getting back old size is a waste.
This is a semi break for me. Nothing Im taking seriously, though I never go to the gym to fuck around. Its just scaled back in volume. Not so much intensity.
Though I am limiting my beyond failure training techniques and certain harsher movements to let my joints recover and be strong for the growth phase that may begin on the 21rst. Heavily considering starting it then.
Probably not too many strength records until I begin my growth phase. Ill try for 34 chin ups today which is a rep record for being above 220 lbs. Ive hit 32 at 235 lbs and 43 at sub 200 or around 200 lbs. Chin ups are the odd exercise with PRs as it changes depending on your bodyweight. When I hit 43 at 230 plus or 240 thats definately stronger than doing it at 200 lbs or less. I did move in my grip however and do a close grip palms facing style these days. Wide overhand fucks me up these days. Otherwise the wide grip overhand may be easier as its less range of motion.
Aside from that I will probably just pump the fuck out of my lats with relatively light weights. Maybe alternating sides with rows again, no rest aside from when one side is rowing. Maybe film that as well as chins. Nothing too special.
My biceps are still greatly compromised. The tenderness will probably never subside unless I take a full training break. May not happen for a little while. Will see how shit progresses.
KILL THAT SHIT
Back, Delts (trap focused laterals), Rear Delts
Mid volume, Light training, Leaning/Maintenance phase
Very light overall training today but I compensated with about 36 sets for back alone. I didnt do an accurate count on the alternating Iso Low Rows with 270 but theres a video. I was just going for pump so it didnt matter.
This is just maintenance. I attempted chin ups today but I could not get a grip where my legs werent getting caught up on the assistance pad. My legs swing forward when I hang from a chin up bar, and the machine was in the way. Ill have to do them at the other location I was doing them at.
I hit strict lat pulldowns again today. Staying as upright as possible basically. Much harder but hits some different muscles in the back than the usual way.
The pullovers were extremely light since they fuck with my hiatal hernia. My width must be back however as I could almost hold the elbow pads down by flexing my lats. Im only measuring at 54 1/2 to 55 around the chest/back measurement, down from 56. Leaner though. Its possible I just lose some thickness from front to back but the width may be back. It may be a loss of muscle in my chest since Im rehabbing the area or in back thickness. Everything will fill back out during a growth phase.
Ill see about hitting a growth phase on the 21rst. This is just minimum maintenance for me now. Eating has been very mixed.
225 lbs after protein bar, stayed up to train
Attempted Chin Ups (palms facing grip)
165 lbs assistance x 20 (warm up)
100x10 same
Bodyweight x 15 (I cut these short because my legs kept getting caught up on the assistance pad. My legs swing forward when I hang. Ill hit these again at the other location)
Attempted them one more time. Couldnt get a grip where this wasnt an issue on this machine.
Strict Lat Pulldowns with Medium Length Curved Bar (palms facing grip) (Staying as upright as possible)
165x15 warm
250x8
No rest til line
250x5
220x5
190x5
160x5
135x10
------
No rest til line
265x5
220x5
190x5
130x10
------
No rest til line (see video)
295x4
250x5
220x5
190x5
160x5
135x10
------
Iso High Row Hammer Strength
no rest til line (warm ups)
180x15
270x15
------
No rest til line (See video for exact number of reps, just estimated)
270x10 (Alternating sides is the only rest. Matched on both sides for all sets)
270x5
270x5
270x5
--------------
No rest til line
270x8 (matched both sides again)
270x5 (same)
-------
Iso Low Row Hammer Strength
270x15 (both arms simultaneous)
No rest til line
270x10 (alternating sides style again)
270x10 (both arms simultaneous)
-----
Hammerstrength Lat pullover (plate loaded again)(Holds mixed in)
Lats were swollen creating major friction on pads. So width seems to be back. Missing some thickness possibly.
No rest til line
90x40
180x20-30
------
no rest til line
180x30
90x30
-----
Extremely light since these fuck with hiatal hernia.
Dumbbell Laterals (trap focused version)
45x60 (brief rest pauses)
No rest til line
75x15
45x20
------
Reverse Machine Flies
Long holds
no rest til line
140x10
215x10
-----
Again (Possibly regular reps for these, but mixed)
270x5
190x10
165x10
----
KILL THAT SHIT
videos below
Mid volume, Light training, Leaning/Maintenance phase
Very light overall training today but I compensated with about 36 sets for back alone. I didnt do an accurate count on the alternating Iso Low Rows with 270 but theres a video. I was just going for pump so it didnt matter.
This is just maintenance. I attempted chin ups today but I could not get a grip where my legs werent getting caught up on the assistance pad. My legs swing forward when I hang from a chin up bar, and the machine was in the way. Ill have to do them at the other location I was doing them at.
I hit strict lat pulldowns again today. Staying as upright as possible basically. Much harder but hits some different muscles in the back than the usual way.
The pullovers were extremely light since they fuck with my hiatal hernia. My width must be back however as I could almost hold the elbow pads down by flexing my lats. Im only measuring at 54 1/2 to 55 around the chest/back measurement, down from 56. Leaner though. Its possible I just lose some thickness from front to back but the width may be back. It may be a loss of muscle in my chest since Im rehabbing the area or in back thickness. Everything will fill back out during a growth phase.
Ill see about hitting a growth phase on the 21rst. This is just minimum maintenance for me now. Eating has been very mixed.
225 lbs after protein bar, stayed up to train
Attempted Chin Ups (palms facing grip)
165 lbs assistance x 20 (warm up)
100x10 same
Bodyweight x 15 (I cut these short because my legs kept getting caught up on the assistance pad. My legs swing forward when I hang. Ill hit these again at the other location)
Attempted them one more time. Couldnt get a grip where this wasnt an issue on this machine.
Strict Lat Pulldowns with Medium Length Curved Bar (palms facing grip) (Staying as upright as possible)
165x15 warm
250x8
No rest til line
250x5
220x5
190x5
160x5
135x10
------
No rest til line
265x5
220x5
190x5
130x10
------
No rest til line (see video)
295x4
250x5
220x5
190x5
160x5
135x10
------
Iso High Row Hammer Strength
no rest til line (warm ups)
180x15
270x15
------
No rest til line (See video for exact number of reps, just estimated)
270x10 (Alternating sides is the only rest. Matched on both sides for all sets)
270x5
270x5
270x5
--------------
No rest til line
270x8 (matched both sides again)
270x5 (same)
-------
Iso Low Row Hammer Strength
270x15 (both arms simultaneous)
No rest til line
270x10 (alternating sides style again)
270x10 (both arms simultaneous)
-----
Hammerstrength Lat pullover (plate loaded again)(Holds mixed in)
Lats were swollen creating major friction on pads. So width seems to be back. Missing some thickness possibly.
No rest til line
90x40
180x20-30
------
no rest til line
180x30
90x30
-----
Extremely light since these fuck with hiatal hernia.
Dumbbell Laterals (trap focused version)
45x60 (brief rest pauses)
No rest til line
75x15
45x20
------
Reverse Machine Flies
Long holds
no rest til line
140x10
215x10
-----
Again (Possibly regular reps for these, but mixed)
270x5
190x10
165x10
----
KILL THAT SHIT
videos below
The last 2 weeks or so since I added Strict Lat Pulldowns my back has been getting sore in very different places. Usually its very hard to get any part of my back sore, except the very outer lats.
Now I can feel the outer lats as well as the middle of my back sore in different places. Definately from that movement, since thats the only new movement I added recently. Its new in the sense that I started doing them as upright as possible. I figured a video would better illustrate the change.
As I get stronger with that form itll improve as well as the number of reps. This is only maybe the second week that Ive done them this way. Normally I have some hinging at the hips. I also have done them very strict with long holds, but I didnt adhere to staying upright. So that is more new for me. Its a simple change but often thats all it takes to get new stimulation.
I also dont need as much weight since its much harder. 295 feels much heavier in this style. While I am not at peak strength right now, Im sure I can still toss around the stack for a good amount of reps as usual. I should start getting much stronger as I adapt to that movement, and as I fill back out more. Maybe starting on the 21rst if I begin this growth phase. This has just been very base maintenance.
While it may seem like alot of work to the unitiated, to my journal, this was basically my version of taking a break from the whole routine. Eating maybe only a little more then what I feel like eating, often not even keeping up with that, and trianing only twice a week. Now 3 times since I added arms back in. So this is my version of a break. Rather than taking a full break, I went with this. Since I was eating enough to basically retain most of my muscle anyway, I figured why not train a few times a week so I can keep most of it. Otherwise the muscle just deflates over the months. Takes time to re inflate. Waste of time if not needed.
Dropsetting was also great to get in alot of volume with this style.
I will likely continue with these for a while now.
KILL THAT SHIT
Now I can feel the outer lats as well as the middle of my back sore in different places. Definately from that movement, since thats the only new movement I added recently. Its new in the sense that I started doing them as upright as possible. I figured a video would better illustrate the change.
As I get stronger with that form itll improve as well as the number of reps. This is only maybe the second week that Ive done them this way. Normally I have some hinging at the hips. I also have done them very strict with long holds, but I didnt adhere to staying upright. So that is more new for me. Its a simple change but often thats all it takes to get new stimulation.
I also dont need as much weight since its much harder. 295 feels much heavier in this style. While I am not at peak strength right now, Im sure I can still toss around the stack for a good amount of reps as usual. I should start getting much stronger as I adapt to that movement, and as I fill back out more. Maybe starting on the 21rst if I begin this growth phase. This has just been very base maintenance.
While it may seem like alot of work to the unitiated, to my journal, this was basically my version of taking a break from the whole routine. Eating maybe only a little more then what I feel like eating, often not even keeping up with that, and trianing only twice a week. Now 3 times since I added arms back in. So this is my version of a break. Rather than taking a full break, I went with this. Since I was eating enough to basically retain most of my muscle anyway, I figured why not train a few times a week so I can keep most of it. Otherwise the muscle just deflates over the months. Takes time to re inflate. Waste of time if not needed.
Dropsetting was also great to get in alot of volume with this style.
I will likely continue with these for a while now.
KILL THAT SHIT
About to hit arms. Its been a pain in the fucking ass and alot of luck involved, to get 300 lbs on the tricep stack without the machine jamming up. Otherwise Id aim for 300x31 plus on the curved bar pressdowns. Im good for that shit but its very rare the stack doesnt jam.
I should be good for a record with the newer tricep movement I added recently however. Tricep only flat dumbbell presses. Elbows tucked to sides, palms facing. I hit 100x31 last week. Ill aim for maybe 40 and see where my strength lands. Maybe mid 30s. My elbows were clicking bad last week. Hopefully thise subsides enough to not interrupt the set too much. That is the only thing that I can see slowing me down but Ill try to atleast bang out 32 for a PR.
If elbows feel decent enough Ill do some heavier sets. Maybe going up to 110s or 125s which are the max. Ill aim for records on those as well.
That is the benefit of adding newer movements. Increasing the fire with records. This is really whats beyond neccessary now since Im about 18 lbs lighter and this is a maintenance phase for me. Thats just how I train though. I dont use that as an excuse.
In about 3 days I may start a growth phase though. if so then my numbers will all shoot up drastically, strength wise, on a consistant basis. My bodyweight will atleast be in the mid 230s again as well. Im not pushing for sheer bodyweight anymore. So the size I gain will be mostly from a 300 gram protein minimum daily. Im still trying to stay leaner so Im not going all out on calorie consumption. Mostly protein with some extra carbs thrown in. Different type of gaining for me. Cleaner for now.
Biceps seem a little less torn up. Hard to say. Not too bad with back yesterday. I will keep that training very light and focused purely on contraction and pump. After the dumbbell tricep presses probably just blast the fuck out of them with cable pressdown dropsets.
KILL THAT SHIT
I should be good for a record with the newer tricep movement I added recently however. Tricep only flat dumbbell presses. Elbows tucked to sides, palms facing. I hit 100x31 last week. Ill aim for maybe 40 and see where my strength lands. Maybe mid 30s. My elbows were clicking bad last week. Hopefully thise subsides enough to not interrupt the set too much. That is the only thing that I can see slowing me down but Ill try to atleast bang out 32 for a PR.
If elbows feel decent enough Ill do some heavier sets. Maybe going up to 110s or 125s which are the max. Ill aim for records on those as well.
That is the benefit of adding newer movements. Increasing the fire with records. This is really whats beyond neccessary now since Im about 18 lbs lighter and this is a maintenance phase for me. Thats just how I train though. I dont use that as an excuse.
In about 3 days I may start a growth phase though. if so then my numbers will all shoot up drastically, strength wise, on a consistant basis. My bodyweight will atleast be in the mid 230s again as well. Im not pushing for sheer bodyweight anymore. So the size I gain will be mostly from a 300 gram protein minimum daily. Im still trying to stay leaner so Im not going all out on calorie consumption. Mostly protein with some extra carbs thrown in. Different type of gaining for me. Cleaner for now.
Biceps seem a little less torn up. Hard to say. Not too bad with back yesterday. I will keep that training very light and focused purely on contraction and pump. After the dumbbell tricep presses probably just blast the fuck out of them with cable pressdown dropsets.
KILL THAT SHIT
Arms
Light , Low volume, Maintenance , leaning phase
Hit 2 PRs with the tricep only dumbbell presses. Elbows werent clicking nearly as much. By next week it should be mostly gone. 100x33 and 110x22 were the two PRs. This is not bad as Im 224 and am breaking records I hit at 235 and heavier. Though this is a newer movement for me as well.
I feel these more than any other movement ive done for triceps in a long time. They also make a great pre exhaust prior to hitting the cable pressdowns.
I also hit a 5 minute dropset with curved bar pressdowns , v bar pressdowns and dumbbell curls.
I may start my growth phase today. The 21rst is only 3 days away and Ill see if my mind is in it by increasing my eating and adding in legs this week. Ill likely be training 4X a week now and aiming for a 300 protein minimum.
Biceps training was ultra light and low volume with a focus on quality of contractions. The 40 lb dumbbell curls on steep incline for 50 reps, with holds on each rep, was the main set. I tried to make the most out of my limitations with biceps lately. They are torn up as fuck for months now.
Very light headed initially but grinded it out. Not too severe. I trained on a mostly empty stomach. The stimulants can hit cause more dizziness in that scenario. Some leftover light headedness from the issue I was having during my last attempted growth phase as well. Its mostly gone though.
I decided to end my tricep dumbbell presses at the 110s. The clicking is still not fully gone. I couldve repped them out but I just wanted to hit a few records on my two target sets, which I did, then blast the fuck out of them with cables for pump.
224 lbs after some milk , before meals
Tricep Only Flat Dumbell presses (Elbows tucked at sides, palms facing)
40x75 warm only
60x30 same
100x33 (PR. Strength will really shoot up once I am a few weeks into my growth phase. Still breaking records during a half assed maintenance phase though)
110x22 (PR. See video)
See videos for 100x33 and 110x22 sets
Curved Bar Pressdowns
KILOGRAMS FOR ALL PRESSDOWNS UNLESS NOTED
No rest til line (warm ups)
35x75
65x30
95x20
40x15 Strict Dumbbell Curls (palms facing, no twist, Holds)
------
No rest til line (See video. 5 + minute dropset)
300 lbs x 21 (not too much friction today, buy heavily pre exhausted)
255 lbs x 10
95x10 (210 lb stack, KILOS again)
80x10
65x20
57x20
65x5
57x20
50x5
Extra set in here somewhere ??
40x20 Strict Dumbbell Curls, Palms facing, No twist, Holds
-------
Was getting very light headed, winded, so that was the main challenge. The searing pain wasnt an issue. That should improve, but if not Ill grind through it
V bar pressdowns
KILOGRAMS STILL FOR THE PRESSDOWNS ONLY
95x15 (210 lb stack)
80x15
65x15
57x15
50x15
40x15 STRICT DB CURLS AGAIN
-----
One Arm Cable Pressdowns
KILOS
No rest til line (Except when switching arms)
20x10 (matched on both sides)
25x10 (same)
30x5 (same)
35x5 (same)
------
Steep Incline Dumbbell Curls With Holds
40x50 (Brief rest pauses only)
Did this to compensate for my biceps being massively compromised strength wise. Focused on lower volume for now, but high quality contractions. The area has been very tender and damaged for months
Alternating Dumbbell Curl with reverse curl negative
no rest til line
50x6
40x6
------
biceps weak as fuck and fatigue very quickly now, but good pump.
Steep Incline DB CURL again
25x30 (With holds again, brief rest pauses. Biceps were mostly useless by this point)
Videos below
KILL THAT SHIT
Light , Low volume, Maintenance , leaning phase
Hit 2 PRs with the tricep only dumbbell presses. Elbows werent clicking nearly as much. By next week it should be mostly gone. 100x33 and 110x22 were the two PRs. This is not bad as Im 224 and am breaking records I hit at 235 and heavier. Though this is a newer movement for me as well.
I feel these more than any other movement ive done for triceps in a long time. They also make a great pre exhaust prior to hitting the cable pressdowns.
I also hit a 5 minute dropset with curved bar pressdowns , v bar pressdowns and dumbbell curls.
I may start my growth phase today. The 21rst is only 3 days away and Ill see if my mind is in it by increasing my eating and adding in legs this week. Ill likely be training 4X a week now and aiming for a 300 protein minimum.
Biceps training was ultra light and low volume with a focus on quality of contractions. The 40 lb dumbbell curls on steep incline for 50 reps, with holds on each rep, was the main set. I tried to make the most out of my limitations with biceps lately. They are torn up as fuck for months now.
Very light headed initially but grinded it out. Not too severe. I trained on a mostly empty stomach. The stimulants can hit cause more dizziness in that scenario. Some leftover light headedness from the issue I was having during my last attempted growth phase as well. Its mostly gone though.
I decided to end my tricep dumbbell presses at the 110s. The clicking is still not fully gone. I couldve repped them out but I just wanted to hit a few records on my two target sets, which I did, then blast the fuck out of them with cables for pump.
224 lbs after some milk , before meals
Tricep Only Flat Dumbell presses (Elbows tucked at sides, palms facing)
40x75 warm only
60x30 same
100x33 (PR. Strength will really shoot up once I am a few weeks into my growth phase. Still breaking records during a half assed maintenance phase though)
110x22 (PR. See video)
See videos for 100x33 and 110x22 sets
Curved Bar Pressdowns
KILOGRAMS FOR ALL PRESSDOWNS UNLESS NOTED
No rest til line (warm ups)
35x75
65x30
95x20
40x15 Strict Dumbbell Curls (palms facing, no twist, Holds)
------
No rest til line (See video. 5 + minute dropset)
300 lbs x 21 (not too much friction today, buy heavily pre exhausted)
255 lbs x 10
95x10 (210 lb stack, KILOS again)
80x10
65x20
57x20
65x5
57x20
50x5
Extra set in here somewhere ??
40x20 Strict Dumbbell Curls, Palms facing, No twist, Holds
-------
Was getting very light headed, winded, so that was the main challenge. The searing pain wasnt an issue. That should improve, but if not Ill grind through it
V bar pressdowns
KILOGRAMS STILL FOR THE PRESSDOWNS ONLY
95x15 (210 lb stack)
80x15
65x15
57x15
50x15
40x15 STRICT DB CURLS AGAIN
-----
One Arm Cable Pressdowns
KILOS
No rest til line (Except when switching arms)
20x10 (matched on both sides)
25x10 (same)
30x5 (same)
35x5 (same)
------
Steep Incline Dumbbell Curls With Holds
40x50 (Brief rest pauses only)
Did this to compensate for my biceps being massively compromised strength wise. Focused on lower volume for now, but high quality contractions. The area has been very tender and damaged for months
Alternating Dumbbell Curl with reverse curl negative
no rest til line
50x6
40x6
------
biceps weak as fuck and fatigue very quickly now, but good pump.
Steep Incline DB CURL again
25x30 (With holds again, brief rest pauses. Biceps were mostly useless by this point)
Videos below
KILL THAT SHIT
STAY TUNED MOTHER FUCKLERS !!
KILL EM
N
GRILL EM !!
KILL EM
N
GRILL EM !!
Full legs minus calves
Beginning of clean growth phase. Extremely light, sending signal back to legs.
First leg session in several months.
The 10 week growth phase will officially begin on the 21rst, but ive already started the routine. Yesterday I ate 294 grams of protein. My aim will be a 300 gram protein minimum daily. So this falls in line with that. Some days will be more or less but on average.
This will be 2 to 4 times as much protein as Ive been eating during this maintenance phase. That is the main tweak that creates the completes the transition between a maintenance and growth phase, diet. My protein during this maintenance phase has only been 100-200 protein on average.
Thats all I needed to keep MOST of my muscle and stay in the mid 220s. Im leaner now though too, otherwise I would easily stay in the mid 230s like last time when I was carrying more fat.
Also I have not been training legs at all. Another factor that will add to my overall mass increase in the next 10 weeks.
Ill also be adding more volume and intensity in certain areas. Those are the main tweaks. I was initially training twice a week only for maintenance. I recently added in a third day to hit arms. Now itll be 4 days to hit legs. Thats more than enough for me the way I train, and now with eating coming into place.
Calories are not the focus now. Protein is the only number Ill be aiming for, and calories will basically fall where they end up. The diet is much cleaner now and mainly protein focused. Theres carbs but not the force feeding of extra carbs and calorie dense foods I used to eat to gain overall body mass.
Overall goal of the clean growth phase is to gain new muscle while getting leaner or keeping waist around the same size. If my muscle fills out to peak size and waist stays the same, then Im still adding muscle and getting leaner. It changes the ratio of fat to muscle (bodyfat percentage). Its a different type of progress than Im used to , but can still grow while staying leaner. Thats my main aim during this phase.
If I dont completely lose interest again, during this phase, or get injured majorly, then large strength increases should be a weekly occurence.
During the maintenance phase its half assed for me, however its really maybe 75 percent of what needs to be done for a growth phase. Adding that extra 25 percent of effort is enough to shift things enough to transition towards new muscle growth.
Training is never half assed intensity wise. I do reduce volume and frequency in areas, but the diet portion I dont put any real effort into during maintenance lately. It gives my mind a break from the routine. I wont go to the gym to train half assed. Ill just stop training for several weeks or months.
Went for depth today on leg presses. I will be minimising volume with leg work. That way my knees can last the full growth phase. As a result Ive been increasing quality of my sets specifically on the leg press. Pausing at the bottom with maximum depth basically.
Same type of shit Im doing for biceps and chest since theyve been damaged lately.Ill aim for a 300 minimum of protein for maybe the first 5 weeks of the growth phase. For the second phase I may up it to 350, but ill see how digestion holds up. I usually stagnate size wise about mid way through these phases. Protein is the only thing I can really raise without jacking up calories too high and adding more fat.
Training legs also serves as a way to burn more calories, since ill be consuming more overall. Also will increase my overall muscle during this phase.
228 lbs after previous nights meals
Nautilus Nitro Leg Extention
No rest til line (Brief rest pauses only)
?? x100 (maybe 90 lbs, warm up)
140x100
110x100
--------
Left knee clicking the entire time with some pain. Right knee took the brunt of the tension. This was the first leg session in months I believe, so I was just seeing what I could do to pump some blood in the area. Knees should adapt if I keep the volume low and steadily increase some of the resistance and reps on everything.
Seated Leg Curl (hamstrings tight as always but not too bad for first time back)
no rest til line
95x25
110x10 warm ups
-------
150x10
No rest til line
170x8
130x10
110x10
------
Cybex Squat Press (Maximum depth with brief pauses at the bottom)
400x50 warm
500x40
600x35
Hip Abductor
no res til line
50x50
130x30
150x10
170x5
------
no rest again
170x10
120x20
110x20
------- May be a little off with the records here, wasnt that focused on remembering this
Hip Adductor
No rest til line
90x30
130x20
190x5
------
again no rest
205x10-20 (Probably 10)
165x10
145x10
125x10-20
------
KILL THAT SHIT
Beginning of clean growth phase. Extremely light, sending signal back to legs.
First leg session in several months.
The 10 week growth phase will officially begin on the 21rst, but ive already started the routine. Yesterday I ate 294 grams of protein. My aim will be a 300 gram protein minimum daily. So this falls in line with that. Some days will be more or less but on average.
This will be 2 to 4 times as much protein as Ive been eating during this maintenance phase. That is the main tweak that creates the completes the transition between a maintenance and growth phase, diet. My protein during this maintenance phase has only been 100-200 protein on average.
Thats all I needed to keep MOST of my muscle and stay in the mid 220s. Im leaner now though too, otherwise I would easily stay in the mid 230s like last time when I was carrying more fat.
Also I have not been training legs at all. Another factor that will add to my overall mass increase in the next 10 weeks.
Ill also be adding more volume and intensity in certain areas. Those are the main tweaks. I was initially training twice a week only for maintenance. I recently added in a third day to hit arms. Now itll be 4 days to hit legs. Thats more than enough for me the way I train, and now with eating coming into place.
Calories are not the focus now. Protein is the only number Ill be aiming for, and calories will basically fall where they end up. The diet is much cleaner now and mainly protein focused. Theres carbs but not the force feeding of extra carbs and calorie dense foods I used to eat to gain overall body mass.
Overall goal of the clean growth phase is to gain new muscle while getting leaner or keeping waist around the same size. If my muscle fills out to peak size and waist stays the same, then Im still adding muscle and getting leaner. It changes the ratio of fat to muscle (bodyfat percentage). Its a different type of progress than Im used to , but can still grow while staying leaner. Thats my main aim during this phase.
If I dont completely lose interest again, during this phase, or get injured majorly, then large strength increases should be a weekly occurence.
During the maintenance phase its half assed for me, however its really maybe 75 percent of what needs to be done for a growth phase. Adding that extra 25 percent of effort is enough to shift things enough to transition towards new muscle growth.
Training is never half assed intensity wise. I do reduce volume and frequency in areas, but the diet portion I dont put any real effort into during maintenance lately. It gives my mind a break from the routine. I wont go to the gym to train half assed. Ill just stop training for several weeks or months.
Went for depth today on leg presses. I will be minimising volume with leg work. That way my knees can last the full growth phase. As a result Ive been increasing quality of my sets specifically on the leg press. Pausing at the bottom with maximum depth basically.
Same type of shit Im doing for biceps and chest since theyve been damaged lately.Ill aim for a 300 minimum of protein for maybe the first 5 weeks of the growth phase. For the second phase I may up it to 350, but ill see how digestion holds up. I usually stagnate size wise about mid way through these phases. Protein is the only thing I can really raise without jacking up calories too high and adding more fat.
Training legs also serves as a way to burn more calories, since ill be consuming more overall. Also will increase my overall muscle during this phase.
228 lbs after previous nights meals
Nautilus Nitro Leg Extention
No rest til line (Brief rest pauses only)
?? x100 (maybe 90 lbs, warm up)
140x100
110x100
--------
Left knee clicking the entire time with some pain. Right knee took the brunt of the tension. This was the first leg session in months I believe, so I was just seeing what I could do to pump some blood in the area. Knees should adapt if I keep the volume low and steadily increase some of the resistance and reps on everything.
Seated Leg Curl (hamstrings tight as always but not too bad for first time back)
no rest til line
95x25
110x10 warm ups
-------
150x10
No rest til line
170x8
130x10
110x10
------
Cybex Squat Press (Maximum depth with brief pauses at the bottom)
400x50 warm
500x40
600x35
Hip Abductor
no res til line
50x50
130x30
150x10
170x5
------
no rest again
170x10
120x20
110x20
------- May be a little off with the records here, wasnt that focused on remembering this
Hip Adductor
No rest til line
90x30
130x20
190x5
------
again no rest
205x10-20 (Probably 10)
165x10
145x10
125x10-20
------
KILL THAT SHIT
About to hit some chest and delts. Official start of my growth phase today. Ill repeat some of the details later in my actual training entry. I have a few targets in mind today. Im looking to hit 360x21 plus, 410x14 plus, 450x8 plus as possibilities for the hammer strength inclines. Same form as the last weeks. Not bottoming out but locking out or very close to it.
Soon I can bring back some of the harsher movements. I was saving my shoulders for a growth phase. So I did easier movements on my joints for shoulder presses. Maybe Ill bring back dumbbell shoulder presses soon. Maybe even smith machine militaries. Iso lateral hammer strength shoulder press is also pretty harsh on shoulder joints. Maybe Ill bring those back soon too. I havent decided what my main shoulder movement will be, but things will start to be amped up again in all areas. Without completely anihilating myself of course. I want to last the 10 weeks of the phase this time.
I realise alot of my writing is very redundant but there is a few reasons behind it. Its much quicker for me to scan through my own journal and see what I was doing, where I was at when things are repeated. It also saves time for those scanning through the journal. Otherwise I would write my reasons behind a routine once and it would never appear again. I am very thorough and detailed like that and the repetition makes it much easier for me to see whats going on at a glance. I dont want to have to read all my entries to try and discern certain things.
Its first and foremost my personal journal. Copied and pasted from my actual journal document. Its also much more organized and quicker for me to scan my workouts on the forums. The video is right with the workout routine. When I go through my files its alot more back and forth. Thats why I have multiple back ups online and physically. I consider it a positive when someone derives something useful from it though. I do it either way for those reasons. So feedback is never needed but I enjoy having genuine interactions with other driven lifters. Regardless of goals . Im never one to judge, but I do come down hard on those who make excuses. My thought process is that , if you dont want this shit than find something else you are passionate about. Dont waste your time and energy making excuses. Whenever I have a new obstacle, which is frequent, my only thought is how to navigate or blast through it. Im not thinking about what excuse I can come up with to quit. I believe many of us are much more capable than we might think. So its not neccesarily that Im degrading someone. Most likely I believe there is more potential there and if Im providing feedback its not to sugar coat shit. I believe we should all be constantly striving and adapting toward new solutions and even plan what we can in advance so that we are prepared for what comes our way.
I only say this because some people interpret my journal as a hateful type of thing where Im looking to dominate or degrade others. Its really the opposite. My position is just very strong against people who claim to want something but then have excuses and claim that its impossible, etc. I dont even want to get started on talking about where I came from , but I will when people start bringing that type of negativity in the journal. Otherwise I dont think anyone will have any problem with me during general discussions. Im not exactly how I appear with some of what I write. It gets taken out of context. Those who interact with me may be surprised that Im humble.
Im a lurker myself when it comes to absorbing information, so I understand completely. I encourage anyone who has hesitation and some desire to interact with me, to do so and see what happens. Rather than assume. Im interested to know your goals as well and to discuss different tactics that we can all use toward our goals. I dont need a reason to post my thoughts in here, and I dont expect anyone to post things in accordance with a certain timing. Im against all that social bullshit. If something is on your mind and you think it might be beneficial to discuss here, I encourage you all to do so.
KEEP KILLIN THAT SHIT !!
Soon I can bring back some of the harsher movements. I was saving my shoulders for a growth phase. So I did easier movements on my joints for shoulder presses. Maybe Ill bring back dumbbell shoulder presses soon. Maybe even smith machine militaries. Iso lateral hammer strength shoulder press is also pretty harsh on shoulder joints. Maybe Ill bring those back soon too. I havent decided what my main shoulder movement will be, but things will start to be amped up again in all areas. Without completely anihilating myself of course. I want to last the 10 weeks of the phase this time.
I realise alot of my writing is very redundant but there is a few reasons behind it. Its much quicker for me to scan through my own journal and see what I was doing, where I was at when things are repeated. It also saves time for those scanning through the journal. Otherwise I would write my reasons behind a routine once and it would never appear again. I am very thorough and detailed like that and the repetition makes it much easier for me to see whats going on at a glance. I dont want to have to read all my entries to try and discern certain things.
Its first and foremost my personal journal. Copied and pasted from my actual journal document. Its also much more organized and quicker for me to scan my workouts on the forums. The video is right with the workout routine. When I go through my files its alot more back and forth. Thats why I have multiple back ups online and physically. I consider it a positive when someone derives something useful from it though. I do it either way for those reasons. So feedback is never needed but I enjoy having genuine interactions with other driven lifters. Regardless of goals . Im never one to judge, but I do come down hard on those who make excuses. My thought process is that , if you dont want this shit than find something else you are passionate about. Dont waste your time and energy making excuses. Whenever I have a new obstacle, which is frequent, my only thought is how to navigate or blast through it. Im not thinking about what excuse I can come up with to quit. I believe many of us are much more capable than we might think. So its not neccesarily that Im degrading someone. Most likely I believe there is more potential there and if Im providing feedback its not to sugar coat shit. I believe we should all be constantly striving and adapting toward new solutions and even plan what we can in advance so that we are prepared for what comes our way.
I only say this because some people interpret my journal as a hateful type of thing where Im looking to dominate or degrade others. Its really the opposite. My position is just very strong against people who claim to want something but then have excuses and claim that its impossible, etc. I dont even want to get started on talking about where I came from , but I will when people start bringing that type of negativity in the journal. Otherwise I dont think anyone will have any problem with me during general discussions. Im not exactly how I appear with some of what I write. It gets taken out of context. Those who interact with me may be surprised that Im humble.
Im a lurker myself when it comes to absorbing information, so I understand completely. I encourage anyone who has hesitation and some desire to interact with me, to do so and see what happens. Rather than assume. Im interested to know your goals as well and to discuss different tactics that we can all use toward our goals. I dont need a reason to post my thoughts in here, and I dont expect anyone to post things in accordance with a certain timing. Im against all that social bullshit. If something is on your mind and you think it might be beneficial to discuss here, I encourage you all to do so.
KEEP KILLIN THAT SHIT !!
Chest ,Delts, Rear Delts (overhead pressing , seated laterals, trap focused laterals)
First day of clean growth phase. Light and low volume
This is the first day of the growth phase. Main changes will be aiming for 300 grams protein minimum daily, leg day added in, and some more overall volume in certain areas. Also more record attempts most likely, as well as hitting some harsher movements for shoulders. Harsher on the joints. Not sure about that part yet though because my spine is real compressed lately. Alot of lingering pain from that vertical force. Ill see what I can get away with. The hammer strength iso lateral press put some bad pressure on the area, so I didnt push it.
Main focus is just going to be clean growth. Mostly protein and not massive calories this time around. Alot more contraction focused work for size. Strength attempts will only be done on main movements. Usually the first movement of a specific bodypart. Not with all muscle groups though. Record attempts wont really be light but relative to what I could be doing for lower reps. Ill try to avoid low rep record attempts as they are very damaging at this stage, with the amount of weight I need to hit failure in a low rep range.
Strength has been slightly plateud on the hammer strength inclines the last 2 weeks. The 410 set has gone up though the last 2 weeks. It should start moving up again soon though. Since Ill be eating for size again. I was hitting current records while just eating for maintenance and below.
Im still not back where I was at, repping 6 plates a side (540) but Im not too concerned about that now. My chest is still compromised from the 3 pops. The tenderness seems to be gradually reducing though. The area is feeling more re inforced and alot stronger and more durable. Still I probably should just work on repping 450 for high reps for a while and not push beyond that. Even that is risky. My main concern is when I start the first rep on a chest press. Once I get beyond that the weight feels much lighter. Initially Im paranoid the shit is going to pop at the bottom, as it already has 3 times. No discoloration yet, but still have to be careful. Id like to avoid that for a while again.
I finished off chest with cable flies but keeping arms straight instead of bending the elbows. Much better contraction in my chest this way. The cable flies were good since they didnt fuck with the area. The other fly machines were causing me issues. Got a great pump from these as a finisher. Will likely keep them in now.
I still cant push my shoulder pressing too heavy because of this spinal compression. I already have atleast 6 ruptured discs so I have to watch out for that shit.
Ill gradually increase what I can though witout taking myself out. I always have to manage that balance of pushing as far as I can but stopping before something breaks.
226 lbs after meal, Fasted yesterday for bloodwork
Chest Rehab
Hammer Strength Incline Press (plate loaded) (Full reps but not bottomed out, just short of hitting bottom stoppers)
No rest til line (Just warm ups. Mix of full and partial reps)
90x60
180x20
270x10
------
360x20 (See video. This should move up soon now that Im eating for growth)
410x15 (Recent PR for this style. Ive done 540x5 with full range reps hitting stoppers, but havent really done full reps in a long time. Gained alot of upper torso mass since then, so its hard to say where my strength would be if healed. Was hitting 560x20 constant tension style. See video)
No rest til line (see video)
450x8
360x6
270x8
180x10
-----
Hammer Strength Wide Chest Press (plate loaded) (Full reps with holds, Not usually bottoming out)
No rest til line
180x25
270x4
-------
No rest again
270x8
180x10
------
180x35 (Brief rest pauses only)
Hammer Strength Iso Lateral Shoulder Press (plate loaded)
Full reps (seat set to line below 10. These were compressing the fuck out of my spine. Didnt push it)
no rest til line (warm ups)
90x20
180x20
270x6
------
no rest til line (see vide0)
360x5
270x10
180x20
------
Seated Dumbbell Shoulder Press
65x25 (not to failure, but stopped early since was compressing spine. This was supposed to be a warm up for heavier weight. The seat here is also sloped downward making me slide off)
Dumbbell Laterals (trap focused version)
no rest til line
45x40
55x10
60x10
50x10
45x10
------
Again no rest
70x20
60x10
55x10
45x10
-----
Seated Strict Dumbbell Laterals
15x50 (With holds at top. Brief rest pauses only)
Seated Cable Flies (With arms straight at the full extention. Better chest contraction)
Holds and long holds, Squeezing hard at peak contraction
No rest til line
30x15
90x10
------
110x8
90x8
90x8
90x8
Was just aiming for pure pump and contraction. Was being careful not to overload the injury. Chest was swollen with blood in a good way.
Reverse Machine Flies
No rest til line (long holds on all of these)
130x15
210x10
------
No rest til line
300x5 (regular reps)
240x5 (Long holds for the rest)
210x10
180x10
160x10
130x10
------
Videos below
KILL THAT SHIT
First day of clean growth phase. Light and low volume
This is the first day of the growth phase. Main changes will be aiming for 300 grams protein minimum daily, leg day added in, and some more overall volume in certain areas. Also more record attempts most likely, as well as hitting some harsher movements for shoulders. Harsher on the joints. Not sure about that part yet though because my spine is real compressed lately. Alot of lingering pain from that vertical force. Ill see what I can get away with. The hammer strength iso lateral press put some bad pressure on the area, so I didnt push it.
Main focus is just going to be clean growth. Mostly protein and not massive calories this time around. Alot more contraction focused work for size. Strength attempts will only be done on main movements. Usually the first movement of a specific bodypart. Not with all muscle groups though. Record attempts wont really be light but relative to what I could be doing for lower reps. Ill try to avoid low rep record attempts as they are very damaging at this stage, with the amount of weight I need to hit failure in a low rep range.
Strength has been slightly plateud on the hammer strength inclines the last 2 weeks. The 410 set has gone up though the last 2 weeks. It should start moving up again soon though. Since Ill be eating for size again. I was hitting current records while just eating for maintenance and below.
Im still not back where I was at, repping 6 plates a side (540) but Im not too concerned about that now. My chest is still compromised from the 3 pops. The tenderness seems to be gradually reducing though. The area is feeling more re inforced and alot stronger and more durable. Still I probably should just work on repping 450 for high reps for a while and not push beyond that. Even that is risky. My main concern is when I start the first rep on a chest press. Once I get beyond that the weight feels much lighter. Initially Im paranoid the shit is going to pop at the bottom, as it already has 3 times. No discoloration yet, but still have to be careful. Id like to avoid that for a while again.
I finished off chest with cable flies but keeping arms straight instead of bending the elbows. Much better contraction in my chest this way. The cable flies were good since they didnt fuck with the area. The other fly machines were causing me issues. Got a great pump from these as a finisher. Will likely keep them in now.
I still cant push my shoulder pressing too heavy because of this spinal compression. I already have atleast 6 ruptured discs so I have to watch out for that shit.
Ill gradually increase what I can though witout taking myself out. I always have to manage that balance of pushing as far as I can but stopping before something breaks.
226 lbs after meal, Fasted yesterday for bloodwork
Chest Rehab
Hammer Strength Incline Press (plate loaded) (Full reps but not bottomed out, just short of hitting bottom stoppers)
No rest til line (Just warm ups. Mix of full and partial reps)
90x60
180x20
270x10
------
360x20 (See video. This should move up soon now that Im eating for growth)
410x15 (Recent PR for this style. Ive done 540x5 with full range reps hitting stoppers, but havent really done full reps in a long time. Gained alot of upper torso mass since then, so its hard to say where my strength would be if healed. Was hitting 560x20 constant tension style. See video)
No rest til line (see video)
450x8
360x6
270x8
180x10
-----
Hammer Strength Wide Chest Press (plate loaded) (Full reps with holds, Not usually bottoming out)
No rest til line
180x25
270x4
-------
No rest again
270x8
180x10
------
180x35 (Brief rest pauses only)
Hammer Strength Iso Lateral Shoulder Press (plate loaded)
Full reps (seat set to line below 10. These were compressing the fuck out of my spine. Didnt push it)
no rest til line (warm ups)
90x20
180x20
270x6
------
no rest til line (see vide0)
360x5
270x10
180x20
------
Seated Dumbbell Shoulder Press
65x25 (not to failure, but stopped early since was compressing spine. This was supposed to be a warm up for heavier weight. The seat here is also sloped downward making me slide off)
Dumbbell Laterals (trap focused version)
no rest til line
45x40
55x10
60x10
50x10
45x10
------
Again no rest
70x20
60x10
55x10
45x10
-----
Seated Strict Dumbbell Laterals
15x50 (With holds at top. Brief rest pauses only)
Seated Cable Flies (With arms straight at the full extention. Better chest contraction)
Holds and long holds, Squeezing hard at peak contraction
No rest til line
30x15
90x10
------
110x8
90x8
90x8
90x8
Was just aiming for pure pump and contraction. Was being careful not to overload the injury. Chest was swollen with blood in a good way.
Reverse Machine Flies
No rest til line (long holds on all of these)
130x15
210x10
------
No rest til line
300x5 (regular reps)
240x5 (Long holds for the rest)
210x10
180x10
160x10
130x10
------
Videos below
KILL THAT SHIT
Now that ive started a growth phase Ill post some sample days of my diet again. I dont find it too useful during a maintenance phase to post it here. Here was today's diet:
footlong bacon,egg,veggie sub for first meal, (56)
footlong bacon, egg, veggie sub for second meal,(112)
12 oz shrimp and bag of rice for third meal, (202)
2 scoops MTS whey sludge for fourth meal, (252)(4 string cheeses)
(272)Can of sardines for fifth meal,
289 grams protein
I was out of protein bars so that will make it much easier to hit when I get them again. I also didnt use milk today because acid was pretty bad. The MTS whey made into a sludge or pudding is easier to take down than a shake but still gives me acid.
I will use it sometimes to fill in gaps. Ill probably get some oats and try mixing it with oatmeal soon. May reduce the acid, or atleast Ill get some clean carbs with the meal.
The reason for the two footlong subs was because I fasted yesterday for bloodwork. I wanted to make up for missed calories and that was an easy and quick way to do it.
Most of my meals are protein heavy lately. Milk is usually constant throughout the entire day. Not today though. Everything is usually made at home , so its rare I get footlong subs or any take out food.
Ill try to keep in that 300 range though atleast for now.
KILL THAT SHIT
footlong bacon,egg,veggie sub for first meal, (56)
footlong bacon, egg, veggie sub for second meal,(112)
12 oz shrimp and bag of rice for third meal, (202)
2 scoops MTS whey sludge for fourth meal, (252)(4 string cheeses)
(272)Can of sardines for fifth meal,
289 grams protein
I was out of protein bars so that will make it much easier to hit when I get them again. I also didnt use milk today because acid was pretty bad. The MTS whey made into a sludge or pudding is easier to take down than a shake but still gives me acid.
I will use it sometimes to fill in gaps. Ill probably get some oats and try mixing it with oatmeal soon. May reduce the acid, or atleast Ill get some clean carbs with the meal.
The reason for the two footlong subs was because I fasted yesterday for bloodwork. I wanted to make up for missed calories and that was an easy and quick way to do it.
Most of my meals are protein heavy lately. Milk is usually constant throughout the entire day. Not today though. Everything is usually made at home , so its rare I get footlong subs or any take out food.
Ill try to keep in that 300 range though atleast for now.
KILL THAT SHIT
Chest is still very sore. Most likely from the addition of cable flies at the end of the chest portion. Seated with arms straight at the peak contraction, held, really tore up that area, as a finisher. Ill keep those in the routine.
Im still rehabbing the area but more options are opening up for movements to add in.
KILL THAT SHIT
Im still rehabbing the area but more options are opening up for movements to add in.
KILL THAT SHIT
Today's intake
(18 oz skim milk)(27) 4 large sausages for first meal, (8)
(18 oz choc milk)(114)(raw nuts mixed)(126,estimate)(4 string cheeses)(146)(18 oz choc milk)(183)
12 oz shrimp and bag of rice for second meal,(273)(18 oz choc milk)
303 grams protein
Here you can see a more typical eating day for me. Only 2 sit down meals, no shakes or bars but still 303 grams protein.
When I pick up some more protein bars then that will be the main change. Ill use 2 or 3 daily to fill in the gaps.
The 18 oz of milk is based on a container I use. One of them has 18 oz listed as the capacity, however three of those completes a whole container of fairlife milk. So my estimate was 3 grams of protein off for each container. Not that significant but made the fix regardless.
About 80 oz of milk total making up alot of the calories and protein. Every day is different though. I have a number of staple foods that I constantly mix and match to hit my total. Tilapia, beef patties, 12 oz shrimp bags, instant rice bags (for carbs), milk, protein bars, string cheese and nuts or seeds as inbetween meal fillers. Theres more but those are some of the main. At times I used alot of peanut butter as well. Id just eat 10 tablespoons as basically a meal. However it was listed as an inbetween meal feeding. Still the protein in these inbetween meal feedings can be on par with a smaller meal and the calories can sometimes exceed actual meals.
The main concept behind my diet is maximising my shitty digestion and hitting my target numbers by any means possible. Any combination of meal timing and foods. Big meals work better for me often, with constant inbetween meal feeding. Ive reduced filler foods for now though. Im focusing mainly on hitting my protein number of 300 with much less carbs overall.
Ill be using chocolate milk again for more incentive to consume milk heavily. Skim works but is more bland. The fairlife chocolate milk has 50 percent less fat and 50 percent less sugar plus 50 percent more protein, as far as I remember. So its not as sugar dense as regular chocolate milk.
KILL THAT SHIT
(18 oz skim milk)(27) 4 large sausages for first meal, (8)
(18 oz choc milk)(114)(raw nuts mixed)(126,estimate)(4 string cheeses)(146)(18 oz choc milk)(183)
12 oz shrimp and bag of rice for second meal,(273)(18 oz choc milk)
303 grams protein
Here you can see a more typical eating day for me. Only 2 sit down meals, no shakes or bars but still 303 grams protein.
When I pick up some more protein bars then that will be the main change. Ill use 2 or 3 daily to fill in the gaps.
The 18 oz of milk is based on a container I use. One of them has 18 oz listed as the capacity, however three of those completes a whole container of fairlife milk. So my estimate was 3 grams of protein off for each container. Not that significant but made the fix regardless.
About 80 oz of milk total making up alot of the calories and protein. Every day is different though. I have a number of staple foods that I constantly mix and match to hit my total. Tilapia, beef patties, 12 oz shrimp bags, instant rice bags (for carbs), milk, protein bars, string cheese and nuts or seeds as inbetween meal fillers. Theres more but those are some of the main. At times I used alot of peanut butter as well. Id just eat 10 tablespoons as basically a meal. However it was listed as an inbetween meal feeding. Still the protein in these inbetween meal feedings can be on par with a smaller meal and the calories can sometimes exceed actual meals.
The main concept behind my diet is maximising my shitty digestion and hitting my target numbers by any means possible. Any combination of meal timing and foods. Big meals work better for me often, with constant inbetween meal feeding. Ive reduced filler foods for now though. Im focusing mainly on hitting my protein number of 300 with much less carbs overall.
Ill be using chocolate milk again for more incentive to consume milk heavily. Skim works but is more bland. The fairlife chocolate milk has 50 percent less fat and 50 percent less sugar plus 50 percent more protein, as far as I remember. So its not as sugar dense as regular chocolate milk.
KILL THAT SHIT
Today's intake:
(bag of broad bean snack)(24)Big100 met rx bar for first meal, (55)(4 slices cheese)(75)(cereal with milk)(90)
Big100 met rx protein bar for second meal, (121)(18 oz skim milk)(151)(7 slices cheese)(186)(20 oz skim milk)
(216)(cerea with milk)(231)
Big100 met rx bar for third meal,(262)
262 grams protein
Important to show bad days too. I didnt push myself today as far as the diet. I have to constantly force it or it doesnt get done. Hate to eat as I always said. The protein was about 40 grams off which isnt a big issue, but I would rather eat some real meat in my diet as well. This was all protein bars as meals basically. Stomach has been extremely inflamed and bloated too. Alot of stomach pain all day long.
While my drive isnt nearly what it used to be for this whole regimen and Ill never spend 1000s of dollars a month on anabolics (Most Ive ever spent in a year was probably under 400, before starting HRT), I do believe keeping a protein average may be a useful tool. I used to record carbs, protein and calories daily. I dont feel the need anymore for that. If Im not growing then Ill just up my overall calories which is easy enough for me to see on a scale. Need to get a working scale again eventually.
Ill take a weekly protein average during this growth phase. At the end of the 10 week phase I will get the daily average of protein intake. This will give me something to work on in the future and try increasing. I can also see what amount of protein is giving what result, etc. I realise Im missing all the other macros but this gives me some general idea to work with. The more information and detail the better. Im not going crazy with the details now but this should give me some insight atleast in terms of how much protein is working for me. The quality of each source is different and responds to each individual differently, so there are no clear answers but it gives me something to work with.
I made most of my gains on 200 protein range with much higher calories, as mentioned. So the protein is still higher on average than what I did prior. I dont really believe in super high protein intake. I raised it this time because Im cutting all my other carbs and calories way down, to try and gain cleaner mass overall. Its still experimental.
As I said though, I am aware of limitations that Ive set for myself. I dont use this as an excuse so much, but what I mean is, I am limited to some unknown threshold of size being on low anabolics and even limited on the food I can afford to take in. Though I could eat cheap and probably do 400 protein a day, I just havent tried that yet consistantly. Its not so much an excuse as a reality. A valid excuse I would say. At some point I would need to use heavy anabolics and heavier food intake to be massively larger than I am now. My training intensity or volume has never been an issue, especially when my body isnt damaged, like with my chest now.
Still I plan to get much larger and stronger. It will just be a slow process. Size progress has been good since 2007, when I came back from the 2 year lay off. Except for my arms which never got larger after 2012. Not measurably larger. I was much fatter when I first hit 242 lbs in 2012. My arms were 19 1/2 cold. Now they hit 19 1/2 cold while being much leaner. Even still, Im used to seeing actual tape increases. Maybe my arms did add more muscle since they are holding the same measurement while being leaner, but I never had to consider that before when growing in the past. I am starting to look at things that way now though. Im not only focused on muscular measurements now, but also trying to lower my waist and navel measurements at the same time, and taking that into account.
KILL THAT SHIT
(bag of broad bean snack)(24)Big100 met rx bar for first meal, (55)(4 slices cheese)(75)(cereal with milk)(90)
Big100 met rx protein bar for second meal, (121)(18 oz skim milk)(151)(7 slices cheese)(186)(20 oz skim milk)
(216)(cerea with milk)(231)
Big100 met rx bar for third meal,(262)
262 grams protein
Important to show bad days too. I didnt push myself today as far as the diet. I have to constantly force it or it doesnt get done. Hate to eat as I always said. The protein was about 40 grams off which isnt a big issue, but I would rather eat some real meat in my diet as well. This was all protein bars as meals basically. Stomach has been extremely inflamed and bloated too. Alot of stomach pain all day long.
While my drive isnt nearly what it used to be for this whole regimen and Ill never spend 1000s of dollars a month on anabolics (Most Ive ever spent in a year was probably under 400, before starting HRT), I do believe keeping a protein average may be a useful tool. I used to record carbs, protein and calories daily. I dont feel the need anymore for that. If Im not growing then Ill just up my overall calories which is easy enough for me to see on a scale. Need to get a working scale again eventually.
Ill take a weekly protein average during this growth phase. At the end of the 10 week phase I will get the daily average of protein intake. This will give me something to work on in the future and try increasing. I can also see what amount of protein is giving what result, etc. I realise Im missing all the other macros but this gives me some general idea to work with. The more information and detail the better. Im not going crazy with the details now but this should give me some insight atleast in terms of how much protein is working for me. The quality of each source is different and responds to each individual differently, so there are no clear answers but it gives me something to work with.
I made most of my gains on 200 protein range with much higher calories, as mentioned. So the protein is still higher on average than what I did prior. I dont really believe in super high protein intake. I raised it this time because Im cutting all my other carbs and calories way down, to try and gain cleaner mass overall. Its still experimental.
As I said though, I am aware of limitations that Ive set for myself. I dont use this as an excuse so much, but what I mean is, I am limited to some unknown threshold of size being on low anabolics and even limited on the food I can afford to take in. Though I could eat cheap and probably do 400 protein a day, I just havent tried that yet consistantly. Its not so much an excuse as a reality. A valid excuse I would say. At some point I would need to use heavy anabolics and heavier food intake to be massively larger than I am now. My training intensity or volume has never been an issue, especially when my body isnt damaged, like with my chest now.
Still I plan to get much larger and stronger. It will just be a slow process. Size progress has been good since 2007, when I came back from the 2 year lay off. Except for my arms which never got larger after 2012. Not measurably larger. I was much fatter when I first hit 242 lbs in 2012. My arms were 19 1/2 cold. Now they hit 19 1/2 cold while being much leaner. Even still, Im used to seeing actual tape increases. Maybe my arms did add more muscle since they are holding the same measurement while being leaner, but I never had to consider that before when growing in the past. I am starting to look at things that way now though. Im not only focused on muscular measurements now, but also trying to lower my waist and navel measurements at the same time, and taking that into account.
KILL THAT SHIT
About to hit some back and delts (mostly trap focused laterals, probably no presses). What I call "delts" has really morphed into traps alot of times. Not always. On chest day I do direct shoulder pressing as well as the trap focused laterals.
Reason being is that it used to be down with more side flare and delt emphasis. As joints changed it became more trap focused. It does still hit the delts though, just not as much as the traps. There is alot of black and white with training, diet, so its not always easy to explain or make constant modifications (gets confusing to change terms often). Videos are great to illustrate though.
For back Ill start with chin ups most likely. Ill go to the other gym this time. The one where my legs dont get jammed into the machine during chin ups. That was a major issue. Im top heavy so my legs swing forward automatically when in chin up position. So I need clearance with no shit in the way.
Ill aim for 34 plus. Well see what happens but I like that there is atleast ONE back movement that I can aim for PRs on without injuring myself or causing any damage. I dont really aim for PRs on any other back movements. Requires way too much weight and reps. Though I can aim for records today on the new upright lat pulldowns Ive been doing. New form as shown in last weeks videos. So maybe Ill aim for 295 for 5-10. Hard to guage where Im at because its a new movement, and I adapt very quickly strength wise to new movements, usually. I may make larger jumps when first leaning a new style and adapting to a new rhythym.
Everything else is probably going to be much lighter and pump and contraction focused. Im trying not to demolish my shoulders for now. I could start hitting low cable rows with 350 plus again and aim for PRs there or 285 for 30 , but that is always more dangerous. My back has been pretty strained so Ive avoided low cable rows. Maybe Ill hit em today or soon. I should resist going that heavy or high rep but restraint is not my strong point. If I start aiming for PRs on that movement then it would be best to try that at the end of the growth phase. By that point injuries arent as subsantial since I got most of my results and I dont need to last much longer. I can take bigger risks at that point. Its not best to do so in my first week of the phase.
KILLLLL THAT SHIT
Reason being is that it used to be down with more side flare and delt emphasis. As joints changed it became more trap focused. It does still hit the delts though, just not as much as the traps. There is alot of black and white with training, diet, so its not always easy to explain or make constant modifications (gets confusing to change terms often). Videos are great to illustrate though.
For back Ill start with chin ups most likely. Ill go to the other gym this time. The one where my legs dont get jammed into the machine during chin ups. That was a major issue. Im top heavy so my legs swing forward automatically when in chin up position. So I need clearance with no shit in the way.
Ill aim for 34 plus. Well see what happens but I like that there is atleast ONE back movement that I can aim for PRs on without injuring myself or causing any damage. I dont really aim for PRs on any other back movements. Requires way too much weight and reps. Though I can aim for records today on the new upright lat pulldowns Ive been doing. New form as shown in last weeks videos. So maybe Ill aim for 295 for 5-10. Hard to guage where Im at because its a new movement, and I adapt very quickly strength wise to new movements, usually. I may make larger jumps when first leaning a new style and adapting to a new rhythym.
Everything else is probably going to be much lighter and pump and contraction focused. Im trying not to demolish my shoulders for now. I could start hitting low cable rows with 350 plus again and aim for PRs there or 285 for 30 , but that is always more dangerous. My back has been pretty strained so Ive avoided low cable rows. Maybe Ill hit em today or soon. I should resist going that heavy or high rep but restraint is not my strong point. If I start aiming for PRs on that movement then it would be best to try that at the end of the growth phase. By that point injuries arent as subsantial since I got most of my results and I dont need to last much longer. I can take bigger risks at that point. Its not best to do so in my first week of the phase.
KILLLLL THAT SHIT
Before hitting back, Ill summarise and try to clarify a little more about what I said earlier.
The reason I mentioned using very low anabolic doses infrequently and being on a poverty budget, is so that other lifters can get some idea of what they may be able to accomplish in limited circumstances. Im very efficient with budgeting because Ive never had alot of money to work with. Therefore I dont have pets, girlfriends, kids, none of that shit. I have specific ideas of how I want to live, and Ive focused my energy on being able to pursue weight lifting in the way that I do. My car is 10 years old and paid off. I got my place during the housing crash and its paid off. I keep my bills very low. I dont need alot of space. I dont eat out and I know how to eat cheaper when need be. Small place means very small bills. I dont need any excess. Ive never been interested in that. I always just wanted to pursue my training mainly. Thats always been my vent for my demons, and kept my mind somewhat controlled. Maintaining that was always priority one.
So there are sacrifices and prioritizing needs to be done. If you have more resources then this is less significant. My point is you dont need alot a anabolics and you can afford to eat enough if you prioritize getting it done. You can still get as large and strong as me. I believe anyone can atleast get to my level. Its just been a long and very persistant thing. Thats the hardest part is keeping ontop of the shit.
Im not big on percentages but just to give a general idea of what Im trying to say Ill use them. Im not saying anything is so simple as that. Training is maybe 15 percent of the fucking endeavor. You can bust your ass training, do maximal muscle damage. Youve only just completed 15 percent of what needs to be done for that day. Thats not shit when you think about it.
I spent most of my lifting by doing maximal damage in the gym to vent my demons. Not optimal for getting larger or stronger obviously. Not advisable for those looking to get better in those areas, but I was aware and that vent took priority for ME.
To get size and strength results maximally, you have to be willing to eat continuously when not in the gym on a consistant basis. Once you start to max out your drugless ability you then have to start on anabolics. Once lower doses become more ineffective that has to be raised too.
Eventually to reach a real freakish level of size, you need massive doses of anabolics. Its common to spend several thousand on anabolics monthly.
I still believe I will get pretty massive the way Im doing shit, but very slowly. Obviously wont have the advantage of huge synthetic gains. I will never get to a size that I view as massive, but in retrospect it should be considerable. I was 105-115 I estimate when starting. So its already alot of body mass that ive gained in 22 years. Even if I abused hormones I would never be satisfied anyway, and realising this I can save myself alot of damage and money. Not that I could afford that shit anyway.
Im practically fucking natural compared to what I see used on these forums and by even amateur bodybuilders. I only bring that up to say that you can probably do way more than you believe.
Anyone who is smaller or weaker than me now, can be much larger and stronger than me later, I believe. I think everyone pretty much has that potential. Not many would want to sustain that lifestyle longterm but thats up to the individual.
I have major digestive issues, many strains and injuries. I hate to eat, bad nerves. I cannot afford alot of anabolics, so Im basically on HRT instead. If I want to eat easier food to take down, shit that tastes good, I have to make it myself, and I dont do that. I eat bland shit instead.
So you can see all the limitations that I work within and even with my severe abuse that I do to myself, I still do pretty well with size and strength relative to my beginnings.
I wouldnt want a beginner to see my journal and think that they are limited to what ive done. I would say strive for much better. Especially if you focus on size or strength as a main focus. Best to pick one and excell at that if you want to be the best in one area.
I was never coming from the perspective of optimal results but the training is what Im passionate about. I despise the rest of the process. Many of you already have more advantages at the start. Never limit yourselves or compare to other people. You will never have someone elses structure. Strength is not directly related to size. Its important to adjust your perspective on what you think is "bad ass" or powerful. Look at builds of fighters. Not massive usually. Search 140 lbs guy bench pressing 410 lbs on youtube. Dude doesnt even look like he lifts at all.
Physical dominance is also overrated. Guns, knives, poison. Easy equalisers. It doesnt matter how strong you are. More important to focus on spiritual and mental strength. Confidence regardless of situation is true strength. Not muscle size. Eating and training and injecting is not bad ass in itself. There are much more intense scenarios in life. The training is the fun part of my day.
Many seem focused on just wanting pussy. Thats a very superficial goal and only degrades you over time. Fucking women randomly. The same is true in reverse. For women dick is easily available. Many jump on that ride, but that is not the case with all. With males , many want to get big or shredded toward to goal of getting pussy. If you are confident and you find a good and real woman, this is not something you have to concern yourself with. If you want to fuck , prostitutes are cheap and way less maintenance. These concerns are also invalid.
My point is, broaden your perspectives. Dont be so narrow and so focused on what you think you need to become. Realise that you may be striving toward an illusion that is fake. Focus on yourself and your own progress is my advice.
KILL THAT SHIT
The reason I mentioned using very low anabolic doses infrequently and being on a poverty budget, is so that other lifters can get some idea of what they may be able to accomplish in limited circumstances. Im very efficient with budgeting because Ive never had alot of money to work with. Therefore I dont have pets, girlfriends, kids, none of that shit. I have specific ideas of how I want to live, and Ive focused my energy on being able to pursue weight lifting in the way that I do. My car is 10 years old and paid off. I got my place during the housing crash and its paid off. I keep my bills very low. I dont need alot of space. I dont eat out and I know how to eat cheaper when need be. Small place means very small bills. I dont need any excess. Ive never been interested in that. I always just wanted to pursue my training mainly. Thats always been my vent for my demons, and kept my mind somewhat controlled. Maintaining that was always priority one.
So there are sacrifices and prioritizing needs to be done. If you have more resources then this is less significant. My point is you dont need alot a anabolics and you can afford to eat enough if you prioritize getting it done. You can still get as large and strong as me. I believe anyone can atleast get to my level. Its just been a long and very persistant thing. Thats the hardest part is keeping ontop of the shit.
Im not big on percentages but just to give a general idea of what Im trying to say Ill use them. Im not saying anything is so simple as that. Training is maybe 15 percent of the fucking endeavor. You can bust your ass training, do maximal muscle damage. Youve only just completed 15 percent of what needs to be done for that day. Thats not shit when you think about it.
I spent most of my lifting by doing maximal damage in the gym to vent my demons. Not optimal for getting larger or stronger obviously. Not advisable for those looking to get better in those areas, but I was aware and that vent took priority for ME.
To get size and strength results maximally, you have to be willing to eat continuously when not in the gym on a consistant basis. Once you start to max out your drugless ability you then have to start on anabolics. Once lower doses become more ineffective that has to be raised too.
Eventually to reach a real freakish level of size, you need massive doses of anabolics. Its common to spend several thousand on anabolics monthly.
I still believe I will get pretty massive the way Im doing shit, but very slowly. Obviously wont have the advantage of huge synthetic gains. I will never get to a size that I view as massive, but in retrospect it should be considerable. I was 105-115 I estimate when starting. So its already alot of body mass that ive gained in 22 years. Even if I abused hormones I would never be satisfied anyway, and realising this I can save myself alot of damage and money. Not that I could afford that shit anyway.
Im practically fucking natural compared to what I see used on these forums and by even amateur bodybuilders. I only bring that up to say that you can probably do way more than you believe.
Anyone who is smaller or weaker than me now, can be much larger and stronger than me later, I believe. I think everyone pretty much has that potential. Not many would want to sustain that lifestyle longterm but thats up to the individual.
I have major digestive issues, many strains and injuries. I hate to eat, bad nerves. I cannot afford alot of anabolics, so Im basically on HRT instead. If I want to eat easier food to take down, shit that tastes good, I have to make it myself, and I dont do that. I eat bland shit instead.
So you can see all the limitations that I work within and even with my severe abuse that I do to myself, I still do pretty well with size and strength relative to my beginnings.
I wouldnt want a beginner to see my journal and think that they are limited to what ive done. I would say strive for much better. Especially if you focus on size or strength as a main focus. Best to pick one and excell at that if you want to be the best in one area.
I was never coming from the perspective of optimal results but the training is what Im passionate about. I despise the rest of the process. Many of you already have more advantages at the start. Never limit yourselves or compare to other people. You will never have someone elses structure. Strength is not directly related to size. Its important to adjust your perspective on what you think is "bad ass" or powerful. Look at builds of fighters. Not massive usually. Search 140 lbs guy bench pressing 410 lbs on youtube. Dude doesnt even look like he lifts at all.
Physical dominance is also overrated. Guns, knives, poison. Easy equalisers. It doesnt matter how strong you are. More important to focus on spiritual and mental strength. Confidence regardless of situation is true strength. Not muscle size. Eating and training and injecting is not bad ass in itself. There are much more intense scenarios in life. The training is the fun part of my day.
Many seem focused on just wanting pussy. Thats a very superficial goal and only degrades you over time. Fucking women randomly. The same is true in reverse. For women dick is easily available. Many jump on that ride, but that is not the case with all. With males , many want to get big or shredded toward to goal of getting pussy. If you are confident and you find a good and real woman, this is not something you have to concern yourself with. If you want to fuck , prostitutes are cheap and way less maintenance. These concerns are also invalid.
My point is, broaden your perspectives. Dont be so narrow and so focused on what you think you need to become. Realise that you may be striving toward an illusion that is fake. Focus on yourself and your own progress is my advice.
KILL THAT SHIT
Back
Completed in a little under an hour. Time constraints due to holiday hours. Very light
Bodyweight showed up at 223 lbs which Im skeptical of. My back/chest measurement is back in the 55 range and arms around 19 1/4 cold flexed. Not quite peak muscular measurements but ive been eating heavier for about the past week and weighing in heavier, so it seems off to me.
I cant test it because my home digital scale is broken. Normally my digital scale has a 6 lb difference from the gym doctor scales. Then I would be able to confirm further at the gym.
Not important though. Bodyweight is not neccesarily beneficial, I just expected to be more toward 230, as thats usually the case by now.
Stomach has been tore up as fuck. Usually I get some dull pain in my gut from naproxen. Ive had that continuously for days now. Alot of inflammation and bloat. I was only taking naproxen twice a week at 440 mg, so I dont know if it was creating an issue. Ill stay off it for a while and see. Get another endoscopy on the 21rst of december. Will see what shows up.
Digestion will be an issue but Ill try to hit 300 range of protein consistantly. If I dont Ill still keep shit moving forward unless I have some significant injuries. This is only the first week of a 10 week growth phase.
Strength was way down today. Body is real beat up so that may be part of it. Was also lightheaded. If I had more time I would have gotten in several meals before training but was limited. All I had was a protein bar before the gym.
Hiatal hernia was very irritated today too. Almost felt like it could dislocate or pop during the lat pullovers. Had to end those early. I could feel it tight throughout the session. Just beat up overall. This is normal though with the regular abuse. I cant break records every session. I dont really aim for records on back anymore except for chin ups. Rarely anything else.
I just banged out what I could to get some stimulation. Maybe tommorrow ill hit some trap focused laterals on thier own day. Needed more time. Will see though. Recovery is good too. I have to last a while to complete this phase.
223 lbs according to doctor scale at gym, may be correct but it I am skeptical
Chin Ups (palms facing close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
30 with bodyweight (223 lbs according to scale, may be off)(See video)
10 with bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
These are done as upright as possible
no rest til line (warm ups)
165x15
210x5
-------
no rest til line
250x6
220x5
190x5
160x5
130x10
------
Low Cable Row with Medium length curved bar (palms facing grip)
No rest til line
165x15
240x5 (warm ups)
-------
No rest til line
240x8
210x5
180x5
160x10
-----
Hammer Strength lat pullover (plate loaded)
no rest til line
90x40
180x20
------
Hiatal hernia felt like it was shifting, so I ended these. Its been getting worse with this movement.
Hammer Strength MTS High Row (pin loaded)
No rest til line (holds and long holds)
100x10
200x6
-----
no rest again
200x10
140x10
------
Shit session but will keep things rolling as long as possible.
KILL THAT SHIT
video below
Completed in a little under an hour. Time constraints due to holiday hours. Very light
Bodyweight showed up at 223 lbs which Im skeptical of. My back/chest measurement is back in the 55 range and arms around 19 1/4 cold flexed. Not quite peak muscular measurements but ive been eating heavier for about the past week and weighing in heavier, so it seems off to me.
I cant test it because my home digital scale is broken. Normally my digital scale has a 6 lb difference from the gym doctor scales. Then I would be able to confirm further at the gym.
Not important though. Bodyweight is not neccesarily beneficial, I just expected to be more toward 230, as thats usually the case by now.
Stomach has been tore up as fuck. Usually I get some dull pain in my gut from naproxen. Ive had that continuously for days now. Alot of inflammation and bloat. I was only taking naproxen twice a week at 440 mg, so I dont know if it was creating an issue. Ill stay off it for a while and see. Get another endoscopy on the 21rst of december. Will see what shows up.
Digestion will be an issue but Ill try to hit 300 range of protein consistantly. If I dont Ill still keep shit moving forward unless I have some significant injuries. This is only the first week of a 10 week growth phase.
Strength was way down today. Body is real beat up so that may be part of it. Was also lightheaded. If I had more time I would have gotten in several meals before training but was limited. All I had was a protein bar before the gym.
Hiatal hernia was very irritated today too. Almost felt like it could dislocate or pop during the lat pullovers. Had to end those early. I could feel it tight throughout the session. Just beat up overall. This is normal though with the regular abuse. I cant break records every session. I dont really aim for records on back anymore except for chin ups. Rarely anything else.
I just banged out what I could to get some stimulation. Maybe tommorrow ill hit some trap focused laterals on thier own day. Needed more time. Will see though. Recovery is good too. I have to last a while to complete this phase.
223 lbs according to doctor scale at gym, may be correct but it I am skeptical
Chin Ups (palms facing close grip)
165 lbs assistance x 20 warm
120 lbs assistance x 10 warm
30 with bodyweight (223 lbs according to scale, may be off)(See video)
10 with bodyweight
Strict Lat Pulldowns With Medium Length Curved Bar (palms facing grip)
These are done as upright as possible
no rest til line (warm ups)
165x15
210x5
-------
no rest til line
250x6
220x5
190x5
160x5
130x10
------
Low Cable Row with Medium length curved bar (palms facing grip)
No rest til line
165x15
240x5 (warm ups)
-------
No rest til line
240x8
210x5
180x5
160x10
-----
Hammer Strength lat pullover (plate loaded)
no rest til line
90x40
180x20
------
Hiatal hernia felt like it was shifting, so I ended these. Its been getting worse with this movement.
Hammer Strength MTS High Row (pin loaded)
No rest til line (holds and long holds)
100x10
200x6
-----
no rest again
200x10
140x10
------
Shit session but will keep things rolling as long as possible.
KILL THAT SHIT
video below
Todays intake
3 beef patties for first meal, (75)(5 slices cheese)(100)(20 oz skim milk)(130)
Big100 met rx protein bar for second meal,(161)(green pepper)(20 oz skim milk)(191)
big100 met rx bar for third meal,(222)(Some shrimp,ended
up rotten)(232)
I was on track for 290 protein after the shrimp but after eating some semi rotten shrimp and realising the rest was rotten or rotting, I ended the meal. I usually cut my intake down to the wire, using the full 24 hours of the day.
For me that is from 7 am to 7 am. Im often up through the night into morning. Sometimes Ill extend the time a little past 7 am but this then cuts down my intake for the next day. In the end its just a way to record something and doesnt effect reality.
While I like wont list all 70 days of the growth phase's intake, Ill be taking weekly protein averages to try and stay ontop of protein. It may end up being 250s and high 200s, more than a 300 average. That should be good enough though. Calories are reduced alot due to trying to grow cleaner. Ill post the weekly averages, and then the 70 day average as well.
KILL THAT SHIT
3 beef patties for first meal, (75)(5 slices cheese)(100)(20 oz skim milk)(130)
Big100 met rx protein bar for second meal,(161)(green pepper)(20 oz skim milk)(191)
big100 met rx bar for third meal,(222)(Some shrimp,ended
up rotten)(232)
I was on track for 290 protein after the shrimp but after eating some semi rotten shrimp and realising the rest was rotten or rotting, I ended the meal. I usually cut my intake down to the wire, using the full 24 hours of the day.
For me that is from 7 am to 7 am. Im often up through the night into morning. Sometimes Ill extend the time a little past 7 am but this then cuts down my intake for the next day. In the end its just a way to record something and doesnt effect reality.
While I like wont list all 70 days of the growth phase's intake, Ill be taking weekly protein averages to try and stay ontop of protein. It may end up being 250s and high 200s, more than a 300 average. That should be good enough though. Calories are reduced alot due to trying to grow cleaner. Ill post the weekly averages, and then the 70 day average as well.
KILL THAT SHIT
About to hit the second half of yesterdays routine. Delts and traps. Mostly traps. Probably no overhead pressing. I get that in with chest, and I have to be careful with frequency on that shit now, due to my spine being tight as fuck lately.
Maybe some strict side lateral type of work, trap focused laterals (again. Already hit em on chest day, but usually hit them twice weekly), and finish off with rear delts.
May not be in videos since this is a common movement. I dont often film them since its done in a dropset and I move to different parts of the rack. Also there is no record attempts or anything. Its just to swell the fuck out of my traps. I have multiple sets of them filmed throughout the 700 or so videos on my youtube, so its not especially needed to film. Maybe Ill film something.
Next is either legs or arms.
KILL THAT SHIT
Maybe some strict side lateral type of work, trap focused laterals (again. Already hit em on chest day, but usually hit them twice weekly), and finish off with rear delts.
May not be in videos since this is a common movement. I dont often film them since its done in a dropset and I move to different parts of the rack. Also there is no record attempts or anything. Its just to swell the fuck out of my traps. I have multiple sets of them filmed throughout the 700 or so videos on my youtube, so its not especially needed to film. Maybe Ill film something.
Next is either legs or arms.
KILL THAT SHIT
Full delts and rear delts (trap focused laterals , overhead pressing and side lateral work)
Mid volume, Light to moderate weight
I was able to give more attention to delts today. I only completed the back portion of yesterdays session due to gym closing early. The back portion was a shit session but better than nothing. Its good sometimes because I need to maintain joint integrity for another 9 weeks to complete this growth phase. So its not bad to occasionally hit lower volume/intensity.
I added an extra training day this week to make up for that, by doing delts today. I decided to hit overhead pressing for a second time this week. I hit it with chest as well.
During this growth phase I may go back to hitting overhead pressing twice weekly, and a delt day for more volume on the delts. My delts recover extremely quickly and rarely get very sore. One of my best areas and very resillient to abuse, much like back.
Spine is super stiff so Ill stick to the nautilus overhead for my pressing work. Still tough on spine but managable. Maybe mix in some harsher movements when possible.
In the style of stricter movements, I did nautilus overhead press by keeping my back flat against the back support, for the most part. I also did full reps again today. I didnt go above 590 or loosen the form because I just wanted to pump the fuck out of my delts and focus on growth, rather then overstrain my spine today. No record attempts today.
Other than that I filmed some other sets to show what I did. Nothing stand out today. I am semi serious right now with training and eating. Not extremely dedicated right now. I think itll be enough though. Im aiming for 300 protein daily and will take weekly averages as well as a 10 week average to compare for future growth phases, see how I react to different protein intakes.
I wont bother counting all my nutrients like I did in the past. Only protein. Calories are gonna be lower because Im trying to grow cleaner now. Maybe even get leaner.
I should be in the 250-300 range for my average intake of protein. If thats not good enough I may push it farther during this phase. I expect around weeks 4-6 to possibly be filled out and begin slowly adding new muscle, if things go well.
I still have legs and arms this week. Then I will begin week 2.
I should start filling back out soon. I just got off of a very half assed maintenance phase. This is really my first week being semi serious with this shit and trying to grow again.
I think I may have figured out whats fucking up my stomach. I just remembered that Ive been adding beta alanine to my intra workout drink a few weeks ago. Im also now training more days per week. Beta alanine really fucks up my stomach and tears it up. As much as it works for muscle endurance. This may easily be the cause. Its bad enough my intraworkout drink has creatine as well. This is why I never was big on supplements. Expensive to keep up with, when I didnt have the funds in the past, and very harsh on my fucked stomach. Ill try eliminating the extra beta alanine and see if it helps. Then maybe Ill bring it back in since its managable. Its just a nuissance now as Im always very bloated and have stomach pain. It can interfere with eating.
Intensity, volume and frequency is all being taken up a few notches as well for this growth phase. Main change being the diet increase.
226 lbs after meal
Strict Nautilus Overhead Press (Full reps. Seat set to line below 9. Strict in the sense of keeping back flat against back support. Usually sit more towards the edge)
No rest til line (Warm ups)
90x40
180x20-30
270x20
360x8
Some of the lighter sets may not be full reps, this is just a warm up
-------
450x10 (warm up)
500x13 (warm up, see video)
540x12 (See video)
No rest til line (See video)
590x3
540x5
450x6
360x8
270x8
180x20
-------
Dumbbell Laterals (trap focused version)
No rest til line (warm ups)
45x30
60x10
55x10
-------
No rest til line (See video)
80x21
70x10
60x10
45x10
------
Cable Laterals (Added some side delt shit)
KILOGRAMS for these, super light
10x10 (matched on both sides for each set)
10x10
15x10
-----
No rest til line
20x10
15x10
10x10
------
No rest til line
20x10
15x10
10x10
------
Reverse Machine Fly
Holds and Long Holds on each rep
no rest til line
135x20
220x10
------
No rest til line
265x10
205x10
175x10
145x10
-------
Matrix Seated Machine Lateral (Seems to be new machine. Good pump. Will be adding these in)
No rest til line
30x20
80x20
120x10-20
warm ups
--------
160x20 warm up
No rest til line (see video)
208x20 (stack)
168x20
138x10
100x20
-----------
KILL THAT SHIT
videos below
Mid volume, Light to moderate weight
I was able to give more attention to delts today. I only completed the back portion of yesterdays session due to gym closing early. The back portion was a shit session but better than nothing. Its good sometimes because I need to maintain joint integrity for another 9 weeks to complete this growth phase. So its not bad to occasionally hit lower volume/intensity.
I added an extra training day this week to make up for that, by doing delts today. I decided to hit overhead pressing for a second time this week. I hit it with chest as well.
During this growth phase I may go back to hitting overhead pressing twice weekly, and a delt day for more volume on the delts. My delts recover extremely quickly and rarely get very sore. One of my best areas and very resillient to abuse, much like back.
Spine is super stiff so Ill stick to the nautilus overhead for my pressing work. Still tough on spine but managable. Maybe mix in some harsher movements when possible.
In the style of stricter movements, I did nautilus overhead press by keeping my back flat against the back support, for the most part. I also did full reps again today. I didnt go above 590 or loosen the form because I just wanted to pump the fuck out of my delts and focus on growth, rather then overstrain my spine today. No record attempts today.
Other than that I filmed some other sets to show what I did. Nothing stand out today. I am semi serious right now with training and eating. Not extremely dedicated right now. I think itll be enough though. Im aiming for 300 protein daily and will take weekly averages as well as a 10 week average to compare for future growth phases, see how I react to different protein intakes.
I wont bother counting all my nutrients like I did in the past. Only protein. Calories are gonna be lower because Im trying to grow cleaner now. Maybe even get leaner.
I should be in the 250-300 range for my average intake of protein. If thats not good enough I may push it farther during this phase. I expect around weeks 4-6 to possibly be filled out and begin slowly adding new muscle, if things go well.
I still have legs and arms this week. Then I will begin week 2.
I should start filling back out soon. I just got off of a very half assed maintenance phase. This is really my first week being semi serious with this shit and trying to grow again.
I think I may have figured out whats fucking up my stomach. I just remembered that Ive been adding beta alanine to my intra workout drink a few weeks ago. Im also now training more days per week. Beta alanine really fucks up my stomach and tears it up. As much as it works for muscle endurance. This may easily be the cause. Its bad enough my intraworkout drink has creatine as well. This is why I never was big on supplements. Expensive to keep up with, when I didnt have the funds in the past, and very harsh on my fucked stomach. Ill try eliminating the extra beta alanine and see if it helps. Then maybe Ill bring it back in since its managable. Its just a nuissance now as Im always very bloated and have stomach pain. It can interfere with eating.
Intensity, volume and frequency is all being taken up a few notches as well for this growth phase. Main change being the diet increase.
226 lbs after meal
Strict Nautilus Overhead Press (Full reps. Seat set to line below 9. Strict in the sense of keeping back flat against back support. Usually sit more towards the edge)
No rest til line (Warm ups)
90x40
180x20-30
270x20
360x8
Some of the lighter sets may not be full reps, this is just a warm up
-------
450x10 (warm up)
500x13 (warm up, see video)
540x12 (See video)
No rest til line (See video)
590x3
540x5
450x6
360x8
270x8
180x20
-------
Dumbbell Laterals (trap focused version)
No rest til line (warm ups)
45x30
60x10
55x10
-------
No rest til line (See video)
80x21
70x10
60x10
45x10
------
Cable Laterals (Added some side delt shit)
KILOGRAMS for these, super light
10x10 (matched on both sides for each set)
10x10
15x10
-----
No rest til line
20x10
15x10
10x10
------
No rest til line
20x10
15x10
10x10
------
Reverse Machine Fly
Holds and Long Holds on each rep
no rest til line
135x20
220x10
------
No rest til line
265x10
205x10
175x10
145x10
-------
Matrix Seated Machine Lateral (Seems to be new machine. Good pump. Will be adding these in)
No rest til line
30x20
80x20
120x10-20
warm ups
--------
160x20 warm up
No rest til line (see video)
208x20 (stack)
168x20
138x10
100x20
-----------
KILL THAT SHIT
videos below
Yesterdays intake
cereal with milk for first meal, (20)(20 oz skim milk)(50)
2 small tv dinners for second meal, (76)
Big100 metrx protein bar for third meal, (107)(20 oz skim milk)(137)
17 1/2 ounces tilapia for fourth meal, (229)(6 slices
of cheese)(259)
big100 met rx bar for fifth meal, (290)
290 grams protein
cereal with milk for first meal, (20)(20 oz skim milk)(50)
2 small tv dinners for second meal, (76)
Big100 metrx protein bar for third meal, (107)(20 oz skim milk)(137)
17 1/2 ounces tilapia for fourth meal, (229)(6 slices
of cheese)(259)
big100 met rx bar for fifth meal, (290)
290 grams protein
I post this every so often, to save backtracking for those checking out the journal.
Just some easy preparation advice. I hate to eat and cook, so I have a few goals when it comes to eating. Consume the shit as quickly as possible and prepare it as quickly as possible.
I use the foreman grill to cook my beef. With that I use two sheets of aluminum foil over the cooking plates (top and bottom). This means you can throw out the foil and dont have to clean the plates. It can take a little longer to cook the food but its easier in the longterm.
Make sure you cut them or tear them so that the foil doesnt go over the fat catching tray. Otherwise your counter will be flooded with fat. Something to keep an eye on.
Other than that, preheat and cook regularly. Just check on it, and flip the meat sometimes.
I cook 3 large hamburger patties at once, since its all that fits. Once its cooked, I spread bbq sauce on each patty. I then stack the patties. I stick a fork through the stack. I bite into the stack 3 patties at a time. Full mouthfuls. Its very easy to cook and consume. Not alot of chewing. I avoid food that requires alot of chewing.
I have stacked 6 regular patties using this method and the consumption of all 6 is quick this way.
Another method I use is for tilapia. I get the individually bagged tilapia. At walmart you can get some sewer raised tilapia for 10 or 11 bucks for 4 lbs.
I fill a medium to small pot with water about 1/2 way, maybe a little higher. I let it boil first. Once the water is boiling I throw in the tilapia in the bags. I dont remove them from the bags. You can put as much as you want, that fits.
I easily fit 17 1/2 ounces in a medium pot yesterday, with room for a little more.
In about 2 or 3 minutes they should all be white and floating at the top of the pot. Thats basically done. Just cut them out of the bags and drop it into a bowl. I usually eat meat from bowls or cups. This prevents it from moving all over a plate. I use a large spoon to eat alot of meat, including tilapia. I can get large mouthfuls quickly this way.
With the stack of beef patties a fork is fine, down the middle of the stack. Just eat it like that.
Its important when you are eating alot to minimise the time it takes to consume and prepare meals. Otherwise you are wasting time you could be using for something more useful.
I can still take long to eat , but this reduces it by alot.
For the shrimp I get it pre coooked and just rinse and remove the tails. Not the cheapest meal but easy to get down.
Also reccomend the fairlife milk. Lactose free and 50 percent more protein than regular. Drinking that througout the entire day is a huge help and keeps your body constantly fed. I dont wait between meals. I eat continuously throughout the day when possible. Or atleast consume milk.
An extremely easy meal to prepare, is a few scoops or protein powder mixed with instant oatmeal and some water in the microwave. I dont do it often because protein powders give me bad acid these days, but it works. I use the big100 met rx protein bars currently because they have 410 calories each. Those have been very useful in filling in gaps too. Too expensive to order online though. Comes out to about 2.50 a bar or 3 dollars. At walmart they come in packs of 4. It comes out to about 1.50 a bar.
KILL THAT SHIT
Just some easy preparation advice. I hate to eat and cook, so I have a few goals when it comes to eating. Consume the shit as quickly as possible and prepare it as quickly as possible.
I use the foreman grill to cook my beef. With that I use two sheets of aluminum foil over the cooking plates (top and bottom). This means you can throw out the foil and dont have to clean the plates. It can take a little longer to cook the food but its easier in the longterm.
Make sure you cut them or tear them so that the foil doesnt go over the fat catching tray. Otherwise your counter will be flooded with fat. Something to keep an eye on.
Other than that, preheat and cook regularly. Just check on it, and flip the meat sometimes.
I cook 3 large hamburger patties at once, since its all that fits. Once its cooked, I spread bbq sauce on each patty. I then stack the patties. I stick a fork through the stack. I bite into the stack 3 patties at a time. Full mouthfuls. Its very easy to cook and consume. Not alot of chewing. I avoid food that requires alot of chewing.
I have stacked 6 regular patties using this method and the consumption of all 6 is quick this way.
Another method I use is for tilapia. I get the individually bagged tilapia. At walmart you can get some sewer raised tilapia for 10 or 11 bucks for 4 lbs.
I fill a medium to small pot with water about 1/2 way, maybe a little higher. I let it boil first. Once the water is boiling I throw in the tilapia in the bags. I dont remove them from the bags. You can put as much as you want, that fits.
I easily fit 17 1/2 ounces in a medium pot yesterday, with room for a little more.
In about 2 or 3 minutes they should all be white and floating at the top of the pot. Thats basically done. Just cut them out of the bags and drop it into a bowl. I usually eat meat from bowls or cups. This prevents it from moving all over a plate. I use a large spoon to eat alot of meat, including tilapia. I can get large mouthfuls quickly this way.
With the stack of beef patties a fork is fine, down the middle of the stack. Just eat it like that.
Its important when you are eating alot to minimise the time it takes to consume and prepare meals. Otherwise you are wasting time you could be using for something more useful.
I can still take long to eat , but this reduces it by alot.
For the shrimp I get it pre coooked and just rinse and remove the tails. Not the cheapest meal but easy to get down.
Also reccomend the fairlife milk. Lactose free and 50 percent more protein than regular. Drinking that througout the entire day is a huge help and keeps your body constantly fed. I dont wait between meals. I eat continuously throughout the day when possible. Or atleast consume milk.
An extremely easy meal to prepare, is a few scoops or protein powder mixed with instant oatmeal and some water in the microwave. I dont do it often because protein powders give me bad acid these days, but it works. I use the big100 met rx protein bars currently because they have 410 calories each. Those have been very useful in filling in gaps too. Too expensive to order online though. Comes out to about 2.50 a bar or 3 dollars. At walmart they come in packs of 4. It comes out to about 1.50 a bar.
KILL THAT SHIT
About to hit arms. There is 2 areas where I can aim for PRs with triceps. Either the tricep only dumbbell press or pressdowns (usually curved bar). I will probably go with the tricep dumbbell presses as the first movement and aim for 100x34-40 and maybe 110x23-30. Of course if my strength increase is higher Id go above that range, but I dont expect that in my first week eating heavier again.
After that it will most likely be alot of cable pressdowns to pump blood in the triceps.
Curling will be mostly SUPER light and focused on contractions, holds, etc, most likely. Still have to let my biceps heal. Theyve been real tender for many weeks. Destroying them would mean back work is majorly compromised as well. Its very strange how my muscles feel. Its not like your typical muscle soreness or muscle strain. Biceps just stay very tender. I have alot of nerve issues with these disc ruptures, impingements etc. Sometimes I have to discern a false pain signal from a real one. I can train through pain no problem , I just have to make tactical decision of when to do so. Sometimes it works out, other times it can end up bad.
I should have some videos atleast afterward
KILL THAT SHIT
After that it will most likely be alot of cable pressdowns to pump blood in the triceps.
Curling will be mostly SUPER light and focused on contractions, holds, etc, most likely. Still have to let my biceps heal. Theyve been real tender for many weeks. Destroying them would mean back work is majorly compromised as well. Its very strange how my muscles feel. Its not like your typical muscle soreness or muscle strain. Biceps just stay very tender. I have alot of nerve issues with these disc ruptures, impingements etc. Sometimes I have to discern a false pain signal from a real one. I can train through pain no problem , I just have to make tactical decision of when to do so. Sometimes it works out, other times it can end up bad.
I should have some videos atleast afterward
KILL THAT SHIT
Size update. Chest hovering in 55 inch range , and largest arm 19 1/4 cold flexed. Believe i posted the chest measurement, but arms recently got back into that range.
Filled out a little more in my first week of the growth phase.
Im at a 275 protein intake average for the first 5 days of the phase. I started a few days earlier with eating, so already have about a week of good eating.
Kill that shit
Filled out a little more in my first week of the growth phase.
Im at a 275 protein intake average for the first 5 days of the phase. I started a few days earlier with eating, so already have about a week of good eating.
Kill that shit
Arms
Light and low volume
Biceps were tore up as fuck prior to the session. Down to the bones in my arms. I stuck with light weight and focus on contraction, high reps.
For triceps I hit two PRs with the tricep only dumbbell presses. Elbows were clicking bad so the reps were more fucked up than usual and painful. With elbows slightly dislocating on many of the reps. Thats the only thing slowing my strength down with the movement for now. Regardless I banged out 100x35 and 110x24.
Elbows were worse afterword, so I just focused on contractions and holds for the cable work for triceps afterward. There was some friction with the stack loaded up to 300 lbs. Its hit or miss with that issue. Not severe though this time.
226 lbs after two small meals
Tricep Only Dumbbell Press (elbows tucked, palms facing)
45x75 warm up only
75x20 same
100x35 (PR, see video. Elbows clicking pretty severely. Made the set painful and fucked up the flow of the set)
110x24 (PR , see video. Same issues)
Straight Bar Pressdowns
KILOGRAMS for pressdowns unless noted
no rest til line (warm ups)
35x70
65x20
95x10
35x20 Strict Dumbbell Curls (palms facing front, holds at top, no twisting)
------
Elbows were irritated from the clicking during the previous movement.
Curved Bar Pressdowns
95x20 (210 lb stack. Warm up only)
No rest til line
300 lbs x 10 (some friction with this set and 255 lb set, with extra plates on stack)
255 lbs x10
95 (kilos again) x10
80x10
65x10
57x10
-------
V Bar pressdowns
KILOGRAMS
no rest til line (warm ups)
65x20
95x10
-----
No rest til line (Down the stack one plate at a time)
95x10
87x10
80x10
72x10
65x10
57x10
50x10
42x10
35x10
30x10
25x10
20x10
--------
Most reps contracted hard and held at bottom with tricep cable work
One Arm Cable Pressdowns
KILOGRAMS
Didnt count these but started at 20 kilos, alternated each side for 10 reps and worked up to 35 kilos (up the stack), then back down again to 20 kilos.
At the 35 kilo mark the reps may have reduced to 5 per arm.
Incline Dumbbell Curls
35x50 (Brief rest pauses. Holds at the top)
45x15 (brief rest pauses, holds at top)
Biceps were real torn up so I was very limited with weight and volume.
Seated Cable Curls
No rest til line (holds at top)
25x20
??x10
80x5
------
No rest (same style)
70x10
60x10
50x10
----------------
Videos below
KILL THAT SHIT
Light and low volume
Biceps were tore up as fuck prior to the session. Down to the bones in my arms. I stuck with light weight and focus on contraction, high reps.
For triceps I hit two PRs with the tricep only dumbbell presses. Elbows were clicking bad so the reps were more fucked up than usual and painful. With elbows slightly dislocating on many of the reps. Thats the only thing slowing my strength down with the movement for now. Regardless I banged out 100x35 and 110x24.
Elbows were worse afterword, so I just focused on contractions and holds for the cable work for triceps afterward. There was some friction with the stack loaded up to 300 lbs. Its hit or miss with that issue. Not severe though this time.
226 lbs after two small meals
Tricep Only Dumbbell Press (elbows tucked, palms facing)
45x75 warm up only
75x20 same
100x35 (PR, see video. Elbows clicking pretty severely. Made the set painful and fucked up the flow of the set)
110x24 (PR , see video. Same issues)
Straight Bar Pressdowns
KILOGRAMS for pressdowns unless noted
no rest til line (warm ups)
35x70
65x20
95x10
35x20 Strict Dumbbell Curls (palms facing front, holds at top, no twisting)
------
Elbows were irritated from the clicking during the previous movement.
Curved Bar Pressdowns
95x20 (210 lb stack. Warm up only)
No rest til line
300 lbs x 10 (some friction with this set and 255 lb set, with extra plates on stack)
255 lbs x10
95 (kilos again) x10
80x10
65x10
57x10
-------
V Bar pressdowns
KILOGRAMS
no rest til line (warm ups)
65x20
95x10
-----
No rest til line (Down the stack one plate at a time)
95x10
87x10
80x10
72x10
65x10
57x10
50x10
42x10
35x10
30x10
25x10
20x10
--------
Most reps contracted hard and held at bottom with tricep cable work
One Arm Cable Pressdowns
KILOGRAMS
Didnt count these but started at 20 kilos, alternated each side for 10 reps and worked up to 35 kilos (up the stack), then back down again to 20 kilos.
At the 35 kilo mark the reps may have reduced to 5 per arm.
Incline Dumbbell Curls
35x50 (Brief rest pauses. Holds at the top)
45x15 (brief rest pauses, holds at top)
Biceps were real torn up so I was very limited with weight and volume.
Seated Cable Curls
No rest til line (holds at top)
25x20
??x10
80x5
------
No rest (same style)
70x10
60x10
50x10
----------------
Videos below
KILL THAT SHIT
