Nasty, Freaky, Ugly Size

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  1. #286
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    Quote Originally Posted by Montego View Post
    Lol. Plan to hit a show mid year or so.

    I was ready for one at the end of last year then my mom went into icu and I had to start caring for her and my dad so, money got too tight to justify it.

    She's better now though so, we're gonna see what we can do in 2020.
    Thats true, I remember that. You’re good peeps monte Glad to hear she is better, I took care of my Pops in his last days here, I would do it again no questions asked.

    wellthen.... Monte trumps 2020 ?? haha

  2. #287
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    Quote Originally Posted by HFO3 View Post
    Thats true, I remember that. You’re good peeps monte Glad to hear she is better, I took care of my Pops in his last days here, I would do it again no questions asked.

    wellthen.... Monte trumps 2020 ?? haha
    Dats right! Hopefully my vacation is near a show that is close instead of a couple hours away. Might be forced to go to the Big D.

    Lower loading

    Starting to get the point where weights are making me nervous. That's a good thing.

    High wide leg press - 18plates +50lbs(+50)*15, 10, widowmaker 10+50(+50)*22
    Sldl - 485*9(+3), 315*12
    Duck leg press - 270*15(+3), 11
    Adductor - 170*15(+3), 10
    Abductor - 170*20(+5), 15
    Calf press - 270*25, 24, 22, 20
    Cable curl - 90*15, 12, 10
    Single arm rope extension - 30*15, 12, 9

  3. #288
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    Lower muscle rounds. Knee wasn't terribly bad.

    High close lp - 12+50(+50)*29(+3), 23

    Smith lunge - 50(+10) 25, 23

    Hammer Sldl (substitute exercise) - 135*24

    Adductor rest pause - 150*18,8,5 (+5 total)

    Abductor rest pause - 150*19,11,6 (+6 total)

    Seated Calf Raise - 90*24, 23, 21

    Bb curl - 95*25, 75*23

  4. #289
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    Upper loading. Don't have my log book in front of me but, if I remember correctly -

    Plate loaded Pulldown - 370(+10)*8, 320(+50)*10, 270(+90)*10
    Low Cable Row - 20*13(+1)
    Star flat chest press - 410(+50)*8, 360*8
    DB Incline - 90*8, 60*14
    Smith behind neck press - 205(+20)*8, 185*10(+3)
    DB shrug 3 count hold - 85(+15)*18, 14, 12
    Rope extension - 95(+10)*15, 13, 11

    Bumped the weight up quite a bit to get in the lower rep ranges. I missed reps from my previous rotation but, not a ton. Two here and there on chest and back. Going to top out strength before the cruise starts so I'll have plenty of motivation to keep the weight on the bar.

  5. #290
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    Lower loading.

    Stronger. It's getting silly honestly. I'll look at my log book but, I've gotten so much stronger this blast I'm pretty impressed with myself lol.

    Low mid leg press - 14(2 high) *20, 14*18(+3), 12(+2)*20
    Single Leg press - 100kg(+10)*15, 12
    Seated hamstring curl - 120(+10)*12, 11
    Adductor/Abductor - 190(+20)*13/15, 12/13
    Calf Raise - 320(+20)*20, 18, 17, 15

  6. #291
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    Upper Muscle Rounds

    Didn't do upper pump yday. Trying to see if recovery is being effected by upper pump like it was lower pump.

    Smith Row - 345(+10)*24, 345(+10)*23(+1)
    DB Incline Row - 70(+10)*23
    Hammer Incline - 330*24(+1), 280(+10)*23(+1)
    Hammer Shoulder press - 180*29(testing position)
    Neutral face pull - 11*29, 14*23
    Single arm press down - 40*23, 22
    Ez Curl - 80*23
    DB palm up curl - 35*22

    Wicked pumps.

    In the last week I've had five people who are regulars at the gym come up and ask me what I'm weighing and what I'm doing. A couple asked what I changed since they have seen me growing over the last two years.

    Same answers, and they're true, training with lower volume and more frequency and, sticking to my diet just like if it were prep. Drugs never come up because that's not the answer lol.

    Older guy asked if that changed, I said "yeah, I'm actually using less lol"

  7. #292
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    Figured I would start the year off squatting.

    Based this session on my last log book entry. I have in my notes strength was down that session from being sick with a head cold so, take these numbers with a grain of salt. I did feel strong as fuck though.

    Also, I'm pulling upper pump out for a few weeks to see how recovery goes. I'm still sore today from upper loading two days ago so, wouldn't have been beneficial anyways.

    Got lazy on my ab training during my blast so, conscious effort to get some work back in. It's hard to actually do them, much like hamstrings, because I KNOW I'll cramp up at some point. Even when I'm conditioned for them I'll cramp on both body parts.

    Safety Bar squat - 405*15(+7), 405(+90)*10(-2)
    Duck squat - 300*15(+2), 300*12(+2)
    Adductor - 170*12(+2)/12, 170*9(+2)/10(+1)
    Hamstring Curl - stack*13(+3), 9(+2)
    Calf Raise - 280*20, 18, 15, 12
    Knee raises - 3*10
    Vacuum stretch - 3*10 seconds

  8. #293
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    Upper muscle rounds.

    Good session. That lower back issue is still there but it didn't bother me today. Good progression on lifts too.

    Hammer row (one arm) - 225(+15)*23
    Cable Row (one arm) - 8*26
    Close grip pull down - 16*22
    Start flat press - 290(+10)*23, 230*23(+1)
    Cable lateral with cuff - 25*26, 25*25
    Bb shrug - 225*28, 24
    Incline curl ss rope extension - 25*26/70*20, 25*23/70*16

    I've been doing laterals with the cuff attachment for a while so, I bought a set of cuffs so I can do both arms at once. These have gotten pretty popular on social media. They keep tension on the medial delt at the bottom of the ROM unlike a DB or holding a handle in general will if, you set the cables up low enough. I like em.

    Coach tweaked the diet to. I haven't been able to finish off my first meal of the day in a couple weeks I guess for sheer volume issues. We subbed the oats out for equal amounts of toast. All my other meals are going down fine.

  9. #294
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    #staple

  10. #295
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    Went in for lower muscle rounds.

    Wasn't completely recovered but, I had a strong session regardless. Hopefully tomorrow I'll not be as sore as after my loading day.

    Leg press high heels - 14(+40lbs)*26(-1), 12+50*26(+2)
    Leg extension - 130(+10)*26
    Seated leg curl - 110*25(+3)
    Standing Calf Raise - 140(+20)*26, 24, 22
    Abductor RP set - 170*15/8/4(+1 total rep)
    Preacher Curl - 95(+5)*25, 23
    Hanging knee raise - 4*10

    Chugging back along. Back to training and getting all the calories in has changed my quickly. Back to being full and not as soft.

    Tomorrow will be upper loading hopefully.

  11. #296
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    Fourth meal post workout.

    First was oats, egg whites, pb and banana shake.

    Next three were all -

    10oz chicken breast

    2c white rice (cooked in Tomato bouillon)

    Chic Fil A sauce (Kroger brand)

    Besides the first which had an avocado

    Also made my famous banana pudding for the wife and kids. This shit is like crack cocaine so I won't even taste it.

  12. #297
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    Upper loading

    Let's keep progressing shall we?

    I don't give a fuck what ANYONE says, if you continually get stronger in the 6-12 rep range while keeping form the same, you're going to fucking grow. End of conversation. No rebuttal. No if's. That's the way it is.

    T bar row (still working these back in) - 4 plates *10, 4*8, 3*11
    Incline Hammer - 380*10(+1), 360*10(+1), 270*12
    Star shoulder press - 450*7(+1), 360*9(+3)
    Bent over cable lateral - 30*18(+3), 15(+2)
    Hanging knee raise - 4*10
    Cgbp - 225*15, 13

  13. #298
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    Was talking to one of my guys yday about log booking. His got ruined by a leaking pipe so, he couldn't go back in time to see progression.

    I decided to flip back a couple months in mine today and just see where I'm at.

    Today's lower loading sets were -
    Mid stance leg press - 18*20, 18*12 few months back it was 16+50*15/10
    Duck leg press - 5
    4*20, 3*25 few months back 3*20, 3*14
    Sldl - 405*10, 315*12 few months back 365*9, 225*10
    Adductor/Abductor - 170*19/23, 170*16/19 few months back 150*12/15, 130*13/16

    So, yeah. Big jumps in strength last year. May not seem like a ton but given I was already what I considered strong back then, it's great progress imo.

    Also, ALL of these were pb's today.

    Plus, I'm low on blood and cruising in my gears

  14. #299
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    Upper Muscle rounds

    Solid. Strong. Let's keep getting it.

    Hi row (both sides at once, weight per side) - 105*24(+2)
    One side at a time - 90*25(+2)
    Partial Pulldown - 12*27(+4), 14+(2)*24
    Dip Machine - 360(+20)*22(-1), 290*25(+2)
    Cable fly press - 100*25
    Reverse shoulder press - 180*24(+2), 180*22(+1)
    DB lateral - 30*25(+2)
    Rope extension - 9(+1)*23
    Multiple curl variations to straight set failure.

    I got a pair of Iron Rebel elbow sleeves yday. They're the short sleeve that just covers the elbow and gd are they uncomfortable. I think I got the wrong size too start with, 12.5', need a 13', but, there's a big fucking seam that runs inside and it's annoying af. I'm gonna send them back and see about the bigger size.

    Figured I would start using some equipment here and there before I NEEDED it. Plus my left elbow has had a couple days where it's tender.

  15. #300
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    Lower muscle rounds

    Fucking knee is acting up again. Dunno wtf is going on. I'm gonna have to get it checked. Still trained as usual, just in some pain.

    Leg press feet low and close - 12*23(+1), 10*23
    Smith lunge - 70(+20)*23
    Smith Sldl (new) - 205*25
    Smith single leg Sldl (awesome) - 70*22
    Calf press - 290(+10)*23, 22, 22, 21
    Adductor RP - 170*20(+2)/12(+1)/6(+2)
    Abductor RP - 170*21/15(+4)/7(+3)
    EZ Curl Preacher (straight sets) - 105*18, 15, 14, 12

    The single leg deads kill. It's similar to a Bulgarian split squat set up but, you do a Sldl instead. Stretch made me cramp.

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