Nasty, Freaky, Ugly Size

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  1. #136
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    Upper loading

    Low Cable Row mid grip Underhand - 18*12, 20*8, 11*15
    Viz dead - 495*12, 8
    Bb bench - 275*10, 7
    Star shoulder press - 360*11, 7
    DB curl ss Underhand extension - 40*12/80*18, 40*9/80*15, 40*7/80*14
    Hanging knee raise ?4*12

    Huge variety of food

  2. #137
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    Shoulder is still having some pain. I think it's the Smith pressing actually. I haven't used a Smith to do a lot of my pressing in forever and, I stopped for this very reason I believe.

    I moved to the Smith since strength has been going crazy and I wanted to make sure I got every rep out of every set. I still don't go to failure on Smith but the reassurance let's me dig one or two more out usually.

    Today with the Bb pressing there was zero pain.

  3. #138
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    Shoulder limited my pressing so I had to switch my Incline work to a decline type press. Not really sure what's going on. Mostly new exercises today since the gym was fucking slammed full of people

    Upper Muscle Rounds

    Hammer Pulldown - 360*25, 23

    Meadows Row - 135*23,22

    Slight decline machine press - 105kg*23

    Cable fly (high to low) - 120*25

    Rear delt fly - 45*22, 22

    V bar press - 12*23, 21

    Rope crunch - 80*23, 22, 21

  4. #139
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    Forgot to post my lower loading from yesterday

    Lower loading

    Safety Bar squat - 455*11(+1), 8(+1), 315*21(+1)

    Lying hamstring curl - 80kg*14(+3), 12(+3)

    Close stance leg press (5 count eccentric, 3 count pause) - 6 plates *15, 13

    Calf Raise (full stretch between sets) - 100*10, 10, 10, 10, 10

    Ab machine - 60*15, 15, 14, 12

    Upper pump

    Stronger.

  5. #140
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    Meals so far -

    1-
    5 whole eggs
    200g egg whites
    1 bagel

    2 - intra
    50g hbcd
    15g Eaa's
    5g Leucine

    3 - post workout
    500g egg whites
    70g cereal
    1 packet oats
    1 banana

    4 -
    225g chicken breast
    250g white rice

    Last meals will be

    5 -
    Same as 4

    6 -
    250g flank
    180g white rice

    7 -
    250g flank
    1c broccoli
    2tbsp EVOO

  6. #141
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    Rough ass day at work.

    Mid to upper 90's with 85% humidity.

    Was working with a new guy and it was hell. Guy was completely lost so I had to work harder to make up for it. Also, in my line of work, not knowing where you're supposed to be and what you're supposed to be doing can be life threatening so, yeah it was stressful lol.

    Either way, I woke up at 251lbs after the bathroom and before drinking anything so, out of curiosity I weighed a little while ago, 249lbs. 5 meals into the day and almost two gallons of water down.

    This is what I ran into last year when my weight started to drop or stagnate. This is also the recipe that led to me tearing my Sartorius.

    Soooooo a few weeks back I started eating sun flower seeds between meals for this very reason and to help with the sodium. It seems to be working since I haven't had any cramping given the circumstances. Let's hope that keeps up.

    Tomorrow is lower muscle rounds!

  7. #142
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    Today was actually high rep leg day per the old log book.

    Smith pause Squats - 315*22, 20

    Standing leg curl - 70*21, 18

    Romanian split squats - 45*20, 17

    Calf press - 200*25, 25, 23, 22

    Hanging knee raise - 15*5

    Preacher Curl ss cable cross body hammer curl - 80*15/30*12, 13/11, 12/11, 12/10

    Intra eaa's hbcd and so on.

    Post workout shake will be replaced with steak and rice for today.

  8. #143
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    Quote Originally Posted by Montego View Post
    Today was actually high rep leg day per the old log book.

    Smith pause Squats - 315*22, 20

    Standing leg curl - 70*21, 18

    Romanian split squats - 45*20, 17

    Calf press - 200*25, 25, 23, 22

    Hanging knee raise - 15*5

    Preacher Curl ss cable cross body hammer curl - 80*15/30*12, 13/11, 12/11, 12/10

    Intra eaa's hbcd and so on.

    Post workout shake will be replaced with steak and rice for today.

    Bulgarian split squat the same ?

  9. #144
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    Quote Originally Posted by REHH View Post
    Bulgarian split squat the same ?
    Yep same exercise.

  10. #145
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    Upper loading

    Stroooong

    Hammer iso row (per side) - 205*12, 9 same reps as last rotation +25lbs per side
    Rack Pull - 585*8, 225*20(snatch grip)
    Hammer Dip Machine - 360*10, 8
    Cable Decline fly - 190*18
    Rear delt Pulldown - 15*15, 13
    DB laterals - 30 20, 18
    Reverse triceps extension - 14*13, 10, 8
    Rope crunch - 80*15, 15, 13, 12

    Strong as fuck today. I haven't done heavy rack pulls in a while but I think that's right at a pr. Same with hammer dip

    The rear delt pull down. I've talked about those before but, for those who haven't seen it.

    Use a neutral grip Pulldown bar. The one that's shoulder width wide. Fully stretch out at the top. Lean back VERY slightly. Pull above your head and back as far as you can go while trying to pull the bar apart. Those will destroy the rear delts. Can't use a ton of weight but really focus on the stretch and squeeze up top.

  11. #146
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    Little scary moment earlier.

    Had my normal post workout shake after training and did a little stuff around the house after.

    Decided to go to the grocery store and about five minutes into the drive went hypo. Pretty bad too, sweats, lost some motor function, shaky, extremely dizzy.

    Pulled over and grabbed some glucose tabs I kept in the car from when I ran slin last year.

    First time I've went hypo since actually running insulin and I miss judged carb sources. To many simple carbs, not enough complex carbs to sustain me to my next meal.

  12. #147
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    Got carried away she started eating before the picture.

    This is "flap" cut. Whatever that is. Decently lean and cheaper then flank.

    Honey Dijon mustard.

  13. #148
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    Omg my legs are hurting. Adductors and glutes especially.

    High Rep pause Squats.... Devil!

  14. #149
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    Lower loading

    I was still a little sore from my high rep day but went on and trained anyways. Pr's

    Leg press mid stance - 14+100*12(+2), 10(+2), 6*15(5 count eccentric) +1 20 second iso hold

    Calf press - 315*12*5 (30 second loaded stretch between each set)

    Sldl cable - 180*15(+20lbs), 12

    Sissy Squat - orange band *12, 10

    Upper pump after

    Adductor machine is still broke. Sumbitches..... How am I gonna get rid of this thigh gap

    Stronger this week despite still being sore.

    Getting close to blast time.....

    I'm waiting to see if I get this money back from the attorney General and, if I do, I'm going to hire a coach for a little bit. Get some new perspective but, in the same realm of what I've been doing with higher frequency lower volume work.

    If it goes as planned, I might pick a show at the end of the year... Maybe. Big maybe

  15. #150
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    Second post workout Eats

    Chicken, sweet potato and the instant pot rice and black beans

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