Nasty, Freaky, Ugly Size

[Montego]

Pushed through the knee. Wasn't as bad today as muscle rounds.

Didn't increase weights at all from last rotation but beat reps. Changed up the widowmaker to a lighter weight and closer stance to push back on the heels more and take some weight off the knee to. Also switched up he quad movement to single leg press using a rest pause set. I forgot to train Calves though. Got in the zone and forgot.

Safety Bar squat - 455*13(+1), 455*10(+2)
Duck squat widowmaker with safety bar - 185*20, 18
Snatch grip Rdl - 315*12(+1), 315,10(+1)
Single Leg press RP - 80*11,8,5
Adductor - 150*12, 11
Abductor - 150*13, 10
UPPER PUMP

Light in the spot I pose after training went out so the lighting is different. Legs are filling back up pretty well. Front relaxed is my worst shot by far and it's getting better.

Just doing the fucking work.

 

[Montego]

Looks like we get more food

 

[Montego]

Got the update from coach.

Weight went up a bit this week despite working my ass off which is good. Hunger is also high still which is also good.

So, we adjusted some things. Removed some egg meals and replaced with chicken and rice. Subbed out some bread for oats in a few meals.

Calories slightly increased.

 

[Montego]

Training done. High rep leg day with a lot of focus on deep slow reps. Also, trying to force weight to my left leg. Getting a worse size imbalance there that I want to avoid.

Leg press feet high and wide - 8*28, 26
Feet mid and close - 8*27
Split squat - bw*25, 22, 20
Seated leg curl - 90*17, 15
Triceps press - stack *15, 12
Cross body extension - 30*20, 16
Ab machine - 145*25, 22, 20
Calf press - 210kg*26, 24 (held stretch for 90 seconds after each set)

 

[Montego]

Upper loading

Bb row - 365*11(+1) 365*9(+1)
Rack Pull - 585*10(+2), 315*15(wide grip)
Bb bench - 275*8, 275*6
Stretch Pushups - 2*failure
DB Shoulder Press - 70*12, 12
Reverse Pec Deck - 130kg*20, 17, 14, 9

Pressing was painless. First time I've touched a bb or DB to press in weeks. Gonna work these back up since the "feeler" session went well.

 

[Montego]

This mornings breakfast.

Off training and work. Ice and recovery!

 

[Montego]

We growing.

Weight back up a couple lbs today. Still depleted as all hell though. Can definitely feel it.

 

[Montego]

Upper Muscle Rounds

Cybex pull down Underhand grip - 115kg*23(+5kg) 110*23
Hi row - 180*23(+20lbs)160*22
Prone chest supported row - 120*26, 23
Incline hammer - 270*26, 23
Hammer Shoulder Press - 180*23, 21
Bent over fly swings - 35*30/20*25, 35*25,20*17
Seated palm up db curl - 30*26, 22
Ab machine - 150*10*5
Calf press - 280*20*5(10 seconds rest between each set, 2 minute stretch at the end)

Good session. Sweat sweat sweat. Pressing was good again. The shoulder just feels like it's bound up or something.... Almost like it needs to pop. A lot of pressure at the bottom of the press which is a bit concerning. Will continue to stretch it out and see what happens.

 

[Montego]

Todays session was high rep legs to failure

Safety Bar squat - 315*25, 23, 20
Close stance squat machine - 140kg*20, 19
Sissy Squat - 2 sets to failure
Adductor - 110*24, 22
Abductor - 110*25, 23
Calf press - 300*20, 20, 18, 17
Hanging knee raise - 5*15
Cable curl - 80*15, 15, 13, 11

Back on the grass fed beef kick. Since I'm eating more red meat and, meat in general, the digestion aspect it provides is a big plus.

Oh, and I got a burger pattie press thing

 

[Montego]

Upper loading

Oh boy.... Tier 3 is gonna be brutal lol.

One arm Bb row - 185(+5lbs)*12,9,8,7
Hammer dip - 370(+10lbs)*10,8 360*8,7
Reverse Pec Deck - 70kg*30, 22 50kg*20,17

That's it. Feel like a truck hit me. Getting up for the third and fourth set of rows and dips was tough. Could be from the lack of sleep since work has been extremely busy and no end in sight. Could be from having my eyes almost pop out of my head during each set. Or both lol.

 

[Montego]

Lower loading

You know you're pushing progressive overload when you're adding 5lbs a side to the leg press

Leg press mid stance - 16+60*12(+10lbs), 10(+10lbs +1 rep), 8
Widowmaker - 6+60*30(paiiiiin)
Seated leg curl - 110*11(+1)
Adductor - 150*11
Abductor - 150*12
Calf press - 8*20, 18, 17, 16, 15
Upper pump

Update sent over this morning. Weight is back over 250. This last week was very inconsistent with meals and sleep from work. Swinging from days to night and back and forth made me have some really short days so, I was eating every 2 hours until I had to fall asleep or I just passed out. On days where this is the case I'll be adding in fats from almonds to make up the calories best I can.

Back to it..... 265 is gonna be tougher then I thought

 

[Montego]

Upper muscle rounds

Plate loaded Pulldown - 250*28(+20lbs,+5 reps) 270*23
Preacher shrug - 5 plates *29, 23
Dip Machine - 320*25(+2reps), 320*22
DB Incline hex press - 40's*22
Reverse shoulder press - 65kg*27, 23, 22
V bar press down - stack *22

All the Incline benches were taken so I subbed the shrug variation in for DB Rows on an Incline bench. Same muscle groups I intend to focus on were hit just didn't get the extra lat activation.
Good session. Working. Trying to bring that rear shot up!

 

[Montego]

Lower muscle rounds

Leg press high close feet - 14*26, 23
Cable Sldl (one leg,foot on a board to get a bigger stretch) - 50*26, 22
Split squat - 45*24, 22
Calf press - 240*24, 23, 22, 22
Bb curl - 85*26, 23

The stiff leg set up was humbling. My legs have been pretty tight the last few weeks so I really wanted to get a good stretch here. Sets stopped when I thought my hamstring was about to tear not from exhaustion lol.

Awesome pump today too. Quads looked like they had been pumped full of air.

 

[Montego]

Upper loading

Fucking shoulder didn't like the Incline Bb... So frustrating!

Chest supported t bar - 5 plates*9(+2), 7, 4plates *9

Trap bar deadlift - 405*15(weights fell off)

Incline Bb - 275*4(fucking wobbly and hurt so I cut it short) 225*8,7,6

Cable fly - 100*15

Reverse hammer shoulder press - 235*9, 7

Cable lateral - 30*15, 14,12

Really annoyed with the Incline. Shoulder has felt pretty good but it wasn't having it today. As soon as I untracked the bar I could tell it wasn't going to go well. Reps were going along fine despite the pain and wobbles but I cut it short and opted to go a bit lighter. Next rotation.....

Big weight jump this week. 258.0 so up 7 lbs in only a few days. I was short on time between last meal and weigh in though and have went poo four times already so, it's not accurate.

 

[Montego]

Consistently consistent.

 

[Montego]

Rise and shine.

Dropped my wife off at the airport this morning. She's going to Vegas with her friend until Wednesday.... Lucky shit lol. I burned up a lot of vacation time at the beginning of the year when my mom was in icu and I was taking care of my dad so I couldn't go along this time. She deserves some time away from all of us though so I'm very happy she gets to go.

So, I'll be single parenting it up this week.

Kicking off today with the breakfast of champions!

 

[Montego]

So I've had more people come up to me in the gym in the last week then I have the last two years. They're the regulars I always see in the gym I just don't talk and apparently I don't seem very approachable during training lol. And I'm not.

Anyways. One guy came up asking about the split squats. Cool guy. He could probably step on a classic stage tomorrow and clean house. Just naturally lean with great structure and a good amount of muscle.

Another guy came up today during my Squats. I could tell he is an older guy but he's fucking big, very big. I see him time to time. I'm sitting on a free bench trying to breath after my top set and he comes over and sits down beside me. Looks down and asks about my Chucks since they're black and yellow and he's a Pittsburgh fan. We bs a little and he says "I'm happy to see a beast in here working his ass off". That meant a lot. Older guy who trains hard and is big to say that? Yeah that's a compliment that isn't the same as if a 20 year old said it.

Lower loading

Safety Bar squat - 495*7(lost balance) , 405*9, 405*7
Lying leg curl - 90kg*11
Close stance leg press machine - 320*11
Calf press - 320*30, 25, 20,20,20
Adductor - 150*10, 9
Abductor - 150*11, 9

Upper pump after

 

[Montego]

Off training today.

Today will be the worst day imaginable..... I take my two teen daughters clothes shopping...... May God have mercy.

 

[Montego]

Upper Muscle Rounds

Fried weights increased this week. Shoulder work had no previous weights since I took that week off from pressing so those are new here.

Hammer row (1 side at a time) - 225*22(+20lbs)205*23(+1 rep)
Pulldown facing away - 14*23(+1 plate)
Single arm Pulldown - 40*23(+10lbs)
Plate loaded chest press - 280*24(+10lbs) 270*23, 230*22
Machine shoulder press - 190*22, 180*22, 180*19/160*5
Hanging knee raises - 5*25

 

[Montego]

Dunno if I fucked my log book up the last time I was in this block or what.....doesn't add up and I usually notate any differences but, I don't believe I doubled my weight? I dunno.

Hi rep legs

Leg press high and wide - 12 plates(i wrote 6 last time?) *28, 25(+3)
Leg press close - 12*28, widowmaker 6*30
Seated leg curl - 90*27(+9reps)90*20(+2)
Calf press - 180kg*30, 28, 27
Knee raise feet out - 4*15

 

[Montego]

Upper loading today. Still getting stronger.....

Bb Row - 385*11(+20lbs) , 8(+20lbs - 1rep)
Rack Pull - 585*12(+2) 585*9(+1)
Bb bench - 275*12(+4) 275*7(+1) 225*10 225*9
DB Shoulder Press - 75*12(+5lbs) 75*10(+5lbs +1rep)
Cable press - 160*14
Standing dip machine - 110kg*18, 16
Ab machine - 140*15*5

Pressing is getting better but I'm still not progressing like I want. Will probably move chest before back next rotation.

Hit my highest weight since 2009 when I had stopped training and got to 300lbs. 256.5 this morning.

 

[Montego]

Lower loading

High close leg press - 18 plates +20lbs*17(+20lbs +2reps), 18+20*15(+5 reps)
Low close feet widowmaker - 10+20lbs*25
Lying leg curl - 190*8(+1) 170*10(+2)
Adductor - 170*9, 8
Abductor - 170*10,9
Calf press - 280*20*5

Upper pump

Rolling right along.

 

[Montego]

Upper Muscle Rounds

Machine Pulldown Underhand - 115kg*26(+3reps),115*23

Hi row - 180*25(+3)

T bar prone row - 90*24

Incline hammer - 290*26(+20lbs) 270*24(+2)

Hammer Shoulder Press - 180*25(+3)

DB lateral - 35*25(+2)

Rear delt fly - 50*23(+10lbs)

Cable curl - 80*27(+2), 80*24(+2)

Hanging knee raise - 15*5

Triceps extension machine - 90*24, 22

Fucking strong.

So after talking with the coach yesterday I'm pulling the added volume back out. Instead I'm gonna try to find another notch on the intensity scale..... Not sure how that's gonna happen but, I'll make it happen. He's very happy with the progress so far and after seeing comparison pics I am a well. His view was, it's not that I'm getting bigger as much as I'm getting denser and fuller. I would have to agree.

He wants front and rear double biceps shots along with side chest going forward. He thinks my arms are behind........ I think they aren't thick from the front but, aren't behind from the side. I told him I neglected them for a while since they overpowered my legs and got a good scolding lol.

I dunno... They could be better.

 

[Montego]

Lower muscle rounds

High wide leg press - 12 plates *30, 12+50*23

Single Leg press - 2+50*23

Hammer Sldl - 200+2 bands *23

Calf press - 280*23, 22, 20+3

Preacher Curl - 90*25, 23

Cable crunch - 80*24, 22,21

 

[Montego]

What I ate today -

M1-

6 whole eggs?*

1 avocado

1 cup oats

1 muffin


Intra-?*

10g EAA'S

75g HBCD's


M2-

12oz egg whites

2 packets oats

1 banana


M3-

10oz chicken breast

2 cups rice

1oz almonds?*

1/2 avocado



M4-

10oz chicken breast

2 cups rice

1oz almonds

1/2 avocado?*


M5-

10oz chicken breast

2 cups rice

1oz cashews or almonds

4oz greens?*


M6-

10oz flank steak

12oz potato

 

[Montego]

Check ins today. 258. Getting a little "heavy set" lol.

 

[Montego]

Made a massage gun for about $100.

Most of that was the reciprocating saw.

Beats $3-500 online.

 

[Montego]

Finally had a little time today so I could train.

Lower loading -

Mid stance leg press - 18 plates(+30lbs) *12, 18*11(+30lbs +3 reps)

Low close leg press - 10 plates *25 rest pause

Lying Hamstring Curl - 190*9

Calf press - 300*15*5

Adductor/Abductor - 130*15, 14, 12

Upper pump after.

Spent the rest of the day going to the school and talking on the phone with the therapist and just going all over the place.

Going this afternoon to see my little girl and yeah I'll probably be a crybaby.

 

[Montego]

Upper Muscle Rounds

Got some stress out today.

Cable pull down - 240*26, 22
Incline DB row - 70*24(+5lbs) 70*22(+5lbs)
Dip - 330*23(+10lbs),330*22(+10lbs)
Upright Row (new exercise) - 95*26, 23
Rope extension - 80*24(+10lbs),80*22
Ez bar curl - 70*27, 24
Ab machine - 140*20, 18, 15, 14

 

[Montego]

This week wrecked my body. Training was good but stress and lack of sleep did a number on me. Weight dropped 3lbs this morning for some reason, again, probably stress.

Daughter gets out today though so some stress relief in sight at least.