Nasty, Freaky, Ugly Size

[Montego]

No bro don't start chopping up the good shirts....lol

Already done. Don't plan on getting smaller so I gotta wear em some how lol.

Was getting a really bad rash between my delt/chest and arm pit from being WAY too tight.

Wife told me today, you look stupid with those shirts that fucking tight on your arms and chest lol.

 

[Gibbs1]

Upper loading went well. The log book is speaking to me and saying we're on the right track!

Weights still creeping up!

Hammer iso row standing big stretch locked in - 180*12, 10, 7 2drops

Smith Flat - 315*10, 7

Standing dip machine - 230 to failure and one drop

Standing Bb press - 135*10, 155*6

When the arms and delts outgrow your favorite shirts.... Gotta chop em up.

3x problems

Great shirts man and an awesome problem to have!

Sent from my SM-N960U using Tapatalk

 

[Montego]

Great shirts man and an awesome problem to have!

Sent from my SM-N960U using Tapatalk

They're one of my favorites. I haven't seen them in Concert yet but, hopefully I'll get to next time they come here.

Forced all my meals down yesterday.

Actually sat at the table for almost an hour to finish the last one off.... And it was a non training days so not nearly as much food as today.

Today they have gone down much easier. I was at work at 4 this morning so that did help a bit.

Trained after work which I hate. Usually if I have to work a full shift I'll push the training to the next day since I'm exhausted and it wouldn't be a very conductive training session anyways. If I hadn't trained today though it would have been a few days to many off since weekends are very busy lately.

As I predicted, strength tanked after each of my muscle rounds on chest so, I threw it the old curve ball and switched exercises every muscle round. That helps.

Upper Muscle Rounds

Flat machine press - 270*26 (+3),270*17(fail)180*10

Start pull down machine - 120kg*26(+3)

High Row Wide Grip (holding posts not handles) - 150*25

Dual handle cable row feet on floor (here's a fucking ego buster for ya lol) 100*23

Incline DB raise - 30*23

Seated DB raise above chin - 20*23

Triceps rope ss cable Ez Curl (2 sets wide, 1 set close) - 80*22/80*23, 70*21/80*21, 60*22/70*22

Hanging knee raise - 5*20

Those cable rows will get you right lol. You can't leverage with your legs so it's all back. If you're keeping your lower back stable, which you should, you can't go very heavy but you get locked in with the lats very well.

I've been neglecting my biceps for a while and I guess I need to start training them seriously again before they get under 20'. They grow with very little work so it shouldn't be too hard.

 

[REHH]

If I start forcing food down then imma gaining some body fat, unless it's pure protien. I've cut back on the protein alittle due to the chronic high creatinine and Dr recommendation.

 

[Montego]

What day is it? High Rep leg day! Yaaaaaaaay..... Fuck me. High rep leg days are brutal enough. Throw in focus on progressive overload and you get laying on the floor after sets and almost puking.

Safety Bar squat - 315*20,20,17
Machine Lunges - 70*17, 15
Calf press - 260 *25, 24, 22, 22
Standing leg curl - 90*25, 23
Hanging knee raises - lost count
Cable curls - 4*15-13

Crooked ass walking ass.

 

[Montego]

If I start forcing food down then imma gaining some body fat, unless it's pure protien. I've cut back on the protein alittle due to the chronic high creatinine and Dr recommendation.

Right now work is so busy it would be hard to add any body fat I think lol. Gotta grow somehow

 

[Montego]

Kroger had beef chuck steaks on sale for $2.99/lb yesterday.

So I got six lbs. Making it the same way I make my flank and skirt steak, in the instant pot with fajita season, onions and peppers.

I know a lot of guys won't get certain cuts of red meat due to higher fat content but, skirt and chuck are pretty lean if you take the time to trim them up. Maybe a little more fat then flank but, still not too much to be concerned about really.

 

[REHH]

Kroger had beef chuck steaks on sale for $2.99/lb yesterday.

So I got six lbs. Making it the same way I make my flank and skirt steak, in the instant pot with fajita season, onions and peppers.

I know a lot of guys won't get certain cuts of red meat due to higher fat content but, skirt and chuck are pretty lean if you take the time to trim them up. Maybe a little more fat then flank but, still not too much to be concerned about really.

How did u chop it up

 

[Montego]

How did u chop it up

A fork.

You can just press on the meat with a fork and it falls apart

Instant pot magic my friend

 

[Montego]

Trained. Finally!

Upper loading.

Moved order of exercises around putting chest and delts ahead of back. I've been focusing on my back for a long time so it's a good time to switch things up a tad.

Smith Incline - 275*11, 285*10, drop 225*6,3

Seated machine fly - 130*15,11

Hammer Shoulder Press - 270*9, 7

Cable lateral ss bent over lateral - 40*15,10 40*13,8

One arm Bb row - 170*9, 180*7

Dual handle cross body Pulldown - 90*18, 15

Touch up biceps and triceps

This cereal is amazing by itself. Decent in shakes.

 

[Montego]

Lower loading

Replaced pre workout carbs for an intra today to see if the gas tank would be better. Seemed better but it'll take a while to see if it's consistent.

Intra was just 50g hbcd and 15g Eaa's with some Citrulline and glycerol added.

Leg press high feet placement - 16 plates *12, 16+50*10, 16+70*7
Extension - 170*9, 150*8
Sldl on hammer toes elevated - 135*12, 10 (Adductor wasn't right so I didn't push it)
Calf press - 300*12, 15, 11, 10

Upper pump and abs

Still struggling to keep weight up. Getting tighter but I'm not worried about that, just want to keep the scale stable while doing so. Guess we add more food.

Getting closer to pulling the blast trigger but I really don't feel like it..... Weird. Usually I'm having to hold back but this go I'm just not excited to blast right now.

Longer I'm off and can maintain or keep progressing on the cruise doses the better the blast will be anyways.

Cereal of the day

 

[Montego]

251

Four lbs lighter then my high weight last year but given everything that's happened this year and only being at a cruise dose all year, I'm good with it.

Lower abdomen is such a cunt. Gets fat quick.

I'll blow 255 away. 265 goal is on track.

 

[Montego]

Training was upper muscle rounds. Very very good session again. Train is starting to roll. Will be adding more weight next session for sure.

Plate loaded Pulldown - 230*26, 22

DB row in Incline bench - 45*28, 50*22

Hammer dip machine - 270*26, 23

Trifuckta (dusty hanshaw special he got from Dante, 15 full rom laterals, 15 partials, 15 5 count holds, it sucks) - 30*2 rounds

Dead stop skullcrusher - 70*23 (great variation for those of you who get elbow pain doing typical skullcrushers. They're hard to.)

Hanging knee raise ss cable crunch - 4 rounds of 15-12 reps no rest

Gonna go a little harder on ab training. Adding in vacuums and gravity assisted vacuums every day. Seeing if we can pull this waist in some. Never going to do a vacuum pose but, I want to be able to have full control of my Transverse Abdominis.

 

[Montego]

240 (2018) - 251 (2019)

 

[Montego]

Lower muscle rounds

Dunno what was going on today but the mind muscle connection was probably the best I've ever had.

Felt my quads all the way up to my waist and glutes/hams were contracting HARD.

Lighter weights then usual but, due to the above, it was agonizing.

Leg press low mid stance - 10*26
Leg press high close stance - 10*23
Cable Romanian split squat - 35*11(completely fail) bw*12(completely fail)
High pad hyper extension with cables - 40*23, 22
Calf Raise - 100*23, 22, 22, 21 (held stretch between sets for 1:30)
Cable rope crunches - 80*23, 22, 21
Straight set bicep curls 3 wide 2 narrow - 80*20, 18, 15, 15, 14

That's a wrap.

 

[Montego]

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

 

[Montego]

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.

 

[Montego]

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

 

[Montego]

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.

 

[Montego]

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

 

[Montego]

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!

 

[Montego]

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.

 

[REHH]

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 ?

 

[Montego]

Bulgarian split squat the same ?

Yep same exercise.

 

[Montego]

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.

 

[Montego]

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.

 

[Montego]

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.

 

[Montego]

Omg my legs are hurting. Adductors and glutes especially.

High Rep pause Squats.... Devil!

 

[Montego]

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

 

[Montego]

Second post workout Eats

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